Lessons Learned And New Goals Set In Stone.

By: Marc Lobliner

I competed in the Elite Classic, a National Qualifier, and was amazed at the quality of these competitors! What was good enough at a local NPC show wasn't good enough for this high-level show.

I dieted HARD for 2 weeks and dropped six pounds and sharpened my conditioning all while making Middleweight. This, in and of itself, was a victory for me and even if I showed up terrible at the show (which I didn't, in my mind I won a HUGE personal victory by achieving this weight goal. I weighed in at 176 on the DOT! Here are some shots of how I looked. I was happy with myself but not ready for this level.

RELATED ARTICLE

Bodybuilding Journey - Contest Prep. I am the first to admit that looking at pictures of my first show; I wasn't where I wanted to be. Here is my latest contest prep for a National Qualifier. [ Click here to learn more. ]

April 14, 2007

I only dieted for 11 weeks for the past shows and started fatter than normal due to my father's death and the birth of my daughter, Kambria.

Click Image To Enlarge.
Marc & Daughter Kambria.

But, this time is different. I did those shows and am proud for popping my contest cherry and stepping onstage with oil and trunks and putting my money where my mouth is (the trophy looks good up in my crib too!) Now, the contest prep has begun.

I will eat "normal" for 6 weeks on the "Lean Mass Diet" (Book Coming Soon!) and then start the Showtime Cut Diet 18 weeks out. My goals are to:

• Start contest prep at 185-190 pounds
• Pose Nightly and HARD
• Come in with striated glutes
• Bring up shoulders, back and arms
• NO lower ab fat
• 4-4.5% body fat

WHAT'S YOUR GOAL?

Choose Your Goal Below. Choose A Goal Lose Fat Build Muscle Contest Prep Cortisol Blocker Energy Immune System Joint Health Prevent Aging Sexual Health Skin Care Sleep Aides Tanning More Goals... Is Your Goal Not Listed? Click Below To Learn More About Goal Setting. [ Goal Setting ]

Nutrition

To avoid rebounding and gaining too much too fast, Chuck and I will raise calories gradually and base it on how my body responds DAILY. Here is the diet I started with for Workout Days and Non Workout Days:

Workout Days:

Workout Nutrition Shake = 1 scoop WPI/1 scoop EAA During with 10 scoops Xtend

Meal 1

• 6 egg whites
• 1 whole egg
• 1/4 cup oatmeal
• 2 oz grilled chicken
• 1 oz Avocado or 2 tsp almond butter or peanut butter
• 6.5 oz Grapefruit

42g protein, 10g fat, 30g carb

Meal 2

• 6 oz Chicken or tilapia
• 1 cup steamed Broccoli or spinach
• 2 oz Avocado or 4 tsp almond butter or peanut butter or 12 almonds

42g protein, 10g fat, 10g carbs

Meal 3

• 6 oz Chicken or tilapia
• 1 cup steamed Broccoli or spinach
• 1 oz Avocado or 2 tsp almond butter or peanut butter

42g protein, 5g fat, 10g carbs

Meal 4

• 6 oz Chicken or tilapia
• 1/2 cup steamed Broccoli or spinach
• 1 oz Avocado or 2 tsp almond butter or peanut butter
• 6.5 oz Grapefruit

42g protein, 5g fat, 20g carbs

Meal 5

• 6 oz Chicken or tilapia
• 1/2 cup steamed Broccoli or spinach
• 1 oz Avocado or 2 tsp almond butter or peanut butter

42g protein, 5g fat, 5g carbs

Meal 6

• 6 oz Chicken or tilapia
• 1/2 cup steamed Broccoli or spinach
• 1 oz avocado or 6 almonds or peanut butter

42g protein, 5g fat, 5g carbs

Protein - 274g = 1096 Cals
Carbs - 80g = 320 Cals
Fat - 40g = 360 Cals

Total Cals - 1776 Cals

Non Workout Days:

Workout Nutrition Shake = 1 scoop WPI/1 scoop EAA During with 10 scoops Xtend

Meal 1

• 6 egg whites
• 1 whole egg
• 2 oz grilled chicken
• 1 oz Avocado or 2 tsp almond butter or peanut butter
• 6.5 oz Grapefruit

42g protein, 10g fat, 15g carb

Meal 2

• 6 oz Chicken or tilapia
• 1 cup steamed Broccoli or spinach
• 2 oz Avocado or 4 tsp almond butter or peanut butter or 12 almonds

42g protein, 10g fat, 10g carbs

Meal 3

• 6 oz Chicken or tilapia
• 1 cup steamed Broccoli or spinach
• 1 oz Avocado or 2 tsp almond butter or peanut butter

42g protein, 5g fat, 10g carbs

Meal 4

• 6 oz Chicken or tilapia
• 1/2 cup steamed Broccoli or spinach
• 1 oz Avocado or 2 tsp almond butter or peanut butter
• 6.5 oz Grapefruit

42g protein, 5g fat, 20g carbs

Meal 5

• 6 oz Chicken or tilapia
• 1/2 cup steamed Broccoli or spinach
• 1 oz Avocado or 2 tsp almond butter or peanut butter

42g protein, 5g fat, 5g carbs

Meal 6

• 6 oz Chicken or tilapia
• 1/2 cup steamed Broccoli or spinach
• 1 oz avocado or 6 almonds or peanut butter

42g protein, 5g fat, 5g carbs

Protein - 274g = 1096 Cals
Carbs - 65g = 260 Cals
Fat - 40g = 360 Cals

Total Cals - 1716 Cals

And here is the diet I am CURRENTLY on. Notice how we have increased calories and when and where we have added them.

Workout Days:

Workout Nutrition Shake = 1 scoop WPI/1 scoop EAA During with 10 scoops Xtend

Meal 1

• 6 egg whites
• 1 whole egg
• 1/2 cup oatmeal
• 2 oz grilled chicken
• 1 oz Avocado or 2 tsp almond butter or peanut butter
• 6.5 oz Grapefruit

42g protein, 10g fat, 45g carb

Meal 2

• 6 oz Chicken or tilapia
• 1/4 cup oatmeal or 2 oz baked sweet potato
• 1 cup steamed Broccoli or spinach
• 2 oz Avocado or 4 tsp almond butter or peanut butter or 12 almonds

42g protein, 10g fat, 25g carbs

Meal 3

• 6 oz Chicken or tilapia
• 1 cup steamed Broccoli or spinach
• 2 oz Avocado or 4 tsp almond butter or peanut butter
• 6.5 oz Grapefruit

42g protein, 10g fat, 25g carbs

Meal 4

• 6 oz Chicken or tilapia
• 1 cup steamed Broccoli or spinach
• 2 oz Avocado or 4 tsp almond butter or peanut butter
• 6.5 oz Grapefruit

42g protein, 10g fat, 25g carbs

Meal 5

• 6 oz Chicken or tilapia
• 1 cup steamed Broccoli or spinach
• 2 oz Avocado or 4 tsp almond butter or peanut butter

42g protein, 10g fat, 10g carbs

Meal 6

• 6 oz Chicken or tilapia
• 1/2 cup steamed Broccoli or spinach
• 1 oz avocado or 6 almonds or peanut butter

42g protein, 5g fat, 5g carbs

Protein - 274g = 1096 Cals
Carbs - 135g = 540 Cals
Fat - 55g = 495 Cals

Total Cals - 2131 Cals

Non Workout Days:

Workout Nutrition Shake = 1 scoop WPI/1 scoop EAA During with 10 scoops Xtend

Meal 1

• 6 egg whites
• 1 whole egg
• 2 oz grilled chicken
• 1 oz Avocado or 2 tsp almond butter or peanut butter
• 6.5 oz Grapefruit

42g protein, 10g fat, 15g carb

Meal 2

• 6 oz Chicken or tilapia
• 1 cup steamed Broccoli or spinach
• 2 oz Avocado or 4 tsp almond butter or peanut butter or 12 almonds

42g protein, 10g fat, 10g carbs

Meal 3

• 6 oz Chicken or tilapia
• 1 cup steamed Broccoli or spinach
• 1 oz Avocado or 2 tsp almond butter or peanut butter

42g protein, 5g fat, 10g carbs

Meal 4

• 6 oz Chicken or tilapia
• 1/2 cup steamed Broccoli or spinach
• 1 oz Avocado or 2 tsp almond butter or peanut butter
• 6.5 oz Grapefruit

42g protein, 5g fat, 20g carbs

Meal 5

• 6 oz Chicken or tilapia
• 1/2 cup steamed Broccoli or spinach
• 1 oz Avocado or 2 tsp almond butter or peanut butter

42g protein, 5g fat, 5g carbs

Meal 6

• 6 oz Chicken or tilapia
• 1/2 cup steamed Broccoli or spinach
• 1 oz avocado or 6 almonds or peanut butter

42g protein, 5g fat, 5g carbs

Protein - 274g = 1096 Cals
Carbs - 65g = 260 Cals
Fat - 40g = 360 Cals

Total Cals - 1716 Cals

Click Image To Enlarge.
Marc Lobliner.

My Food Choice

These can vary. Here are the options I have and can sub out:

High Performance Nutrient Selection:

Starches
(Equal To 1 Serving Of Carbohydrate)
12-15 grams carbohydrate

Breads

• Bagel - whole-wheat, oat-bran, 9-grain (3.5 inch) 1/2 or 42g
• Bread - whole-wheat, oat-bran, 9-grain 1 slice or 32g
• Ezekiel bread (sprouted grains NO FLOUR) 1 slice
• Whole Wheat English muffin 1/2 or 33g
• Whole Wheat Pita bread (6.5 inch in diameter) 1/2 or 32g
• Whole Wheat Tortilla, 6 inches across 1 or 35g

Cereals & Grains

• Barley (pearled) (dry) 1.25 tbsp or 15.6g
• Kashi Medley 1/3 cup or 19.8g
• Cream of Wheat regular or quick (dry) 1.5 tbsp or 16.7g
• Granola, low-fat (Heartland brand) 2.5 tbsp or 16.5g
• Grape-Nuts (Post brand) 2.5 tbsp or 16.5g
• Honey 3/4 tbsp or 15.8g
• Millet (dry) 1.5 tbsp or 18.75g
• Oat Bran (dry) 3.5 tbsp or 20.5g
• Oatmeal (Quaker Instant/Old Fashion, dry) 1/4 cup or 20g
• Pasta, wheat (noodles, bowtie, shells etc), (cooked) 1/3 cup or 46g
• Quinoa Grain (dry) 1.75 tbsp or 18.6g
• Rice, brown long-grain (cooked) 1/3 cup or 64.35g
• Rolled Oats 1/4 cup or 20.25g
• Steel Cut Oats, dry 1/8 cup or 20g

Starchy Vegetables

• Baked potato (no skin) 63.8g or 2.25 oz
• Baked Sweet potato (baked no skin) 56.7g or 2 oz
• Yams (baked, no skin) 56.7g or 2 oz

Dried Beans & Lentils: Also Counts Aa 1 Meat Serving

• Black Beans (S&W - canned) 106g or 3.75 oz
• Red Kidney, Pinto Beans (Green Giant - canned) 85g or 3 oz

Fruits
(Equal To 1 Serving Of Carbohydrate)
12-15 grams carbohydrate

• Apple, (with peel) 3.25 oz or 92g
• Banana, (peeled) 2.25 oz or 64g
• Blueberries (fresh) 3.5 oz or 99g
• Grapefruit, (peeled) 6.5 oz or 184g
• Grapes 3 oz or 85g
• Mango (fresh) 3 oz or 85g
• Orange, (peeled) 3.5 oz or 99g
• Pineapple 4 oz or 113g
• Peach (fresh) 4.55 oz or 127.5g
• Pear (fresh) 3 oz or 85g
• Papaya (fresh) 5 oz or 141.75g
• Raisins (seedless) 2 tbsp or 18.5g
• Strawberries (fresh) 6.5 oz or 184g
• Watermelon (fresh) 5 oz or 141.75g

Milk
(Equal To 1 Serving Of Protein & 1 Serving Carbohydrate)
12-15 grams carbohydrates, 6-8 grams protein

Milk & Very Low-Fat Milk

• Skim milk (0 grams fat) 1 cup or 8 Fl oz
• 1% Milk 1 cup or 8 Fl oz
• Plain non-fat yogurt 3/4 cup or 6 oz
• Yoplait/Dannon Light Fruit yogurt 6 oz (1 container)

Low-Fat Milk Also Counts as 1 Fat serving

• 2 % milk 1 cup or 8 oz
• Plain low-fat yogurt 3/4 cup or 6.5 oz
• Sweet acidophilus milk 1 cup

Whole Milk Also Counts as 2 Fat servings

• Whole milk 1 cup or 8 oz

Vegetables
(Equal To 1 Serving Of Vegetables)
4-6 grams carbohydrates

All servings sizes are based on (raw or steamed)

• Asparagus 4 oz or 113 g
• Broccoli 2.75oz or 78g or 1/2 cup
• Cauliflower 2.75oz or 78g or 1/2 cup
• Green Beans 2.2oz or 62.5g or 1/2 cup
• Onions 53g or 1.86 oz or 1/3 cup
• Spinach 125g or 4.4oz or 2/3 cup
• Celery 120g or 4.25 oz or 1 cup
• Cucumber 156g or 5.5 oz or 1/3 cup
• Green onions 50g or 1.75 oz or 1/2 cup
• Mushrooms 78g or 2.5 oz or 1/2 cup
• Tomato 90g or 3.2 oz or 1/2 cup
• Salad greens (lettuce, romaine) 165g or 5.2 oz or 3 cups

Protein
(Equal To 1 Serving Of Meat)
6-8 grams protein

Very Lean Meat (All Measurements AFTER Cooked)

• Chicken breast (white meat) boneless/skinless 1 oz or 28.35g
• Turkey breast (LEAN) 1 oz or 28.35g
• Fresh fish (cod, haddock, halibut, tuna (canned in water), tilapia) 1 oz or 28.35g
• Shell fish (crab, lobster, shrimp) 1.25 oz or 35.5g
• Egg whites 2 or 67g
• Egg Beaters 1/4 cup or 2.15 oz or 61g
• Non-fat cottage cheese 1/4 cup or 2 oz or 57 g
• Salmon fillet 1 oz or 28.35g (also counts as 1/2 fat serving)
• Lean Sirloin 3/4 oz or 21.25g
• Egg (including yolk) 1 or 50g (also counts as 1 fat serving)
• Cheese 2% (Reduced Fat, American, jack, Swiss, cheddar) 1 oz or 28.35g (also counts as 1 fat serving)
• Salmon 1 oz or 28.35g (also counts as 1/2 fat serving)

Fat
(Equal To 1 Serving Of Fat)
5 grams fat

Monosaturated Fats & Polyunsaturated Fats

• Avocado 1 oz or 28.35g
• Almonds (dry roasted) 1/3 oz (~ 6 pieces) or 1 tbsp or 8.6g
• Benecol light 1 tbsp or 14g
• Cashews 1/3 oz or 1 tbsp or 9.65g
• Enova oil 1 Tsp or 4.5g
• Flax oil 1 Tsp or 4.5g
• Mayonnaise (Light, reduced-fat) 1 Tbsp or 15g
• Oil (olive or canola, Enova) 1 tsp or 4.5g or 0.16 oz
• Peanuts 1/3 oz or 9.36g
• Peanut/Almond butter (smooth or crunchy) 2 tsp or 0.38 oz or 10.6g
• Pecans 1/4 oz or 1 tbsp or 7.44g
• Salad dressing (Light, reduced-fat) 2 Tbsp or 30g
• Sesame seeds 1Tbsp or 1/3 oz or 9.4g
• Smart Balance Light spread 1 tbsp or 14g
• Sunflower seeds 1Tbsp or 1/3 oz or 9.0g
• Walnuts 1Tbsp or 1/4 oz or 7.5g

Free Food List
Less than 20 calories per serving
Less than 5 gram carbohydrates per serving
Recommended at 1 serving per meal per day

Fat Free or Reduced Fat

• Cream cheese 1 Tbsp
• Creamers, non-dairy liquid 1 Tbsp
• Creamer, non-dairy powder 2 Tbsp
• Mayonnaise, fat-free 1 Tbsp
• Margarine, fat-free 4 Tbsp
• Miracle Whip, non-fat 1 Tbsp
• Salad dressing, fat-free 1 Tbsp
• Sour cream, fat-free 2 Tbsp

Sugar Free or Low Sugar

• Hard candy, sugar free 1 piece
• Gelatin dessert, sugar free 1
• Gum, sugar free 1 piece
• Jam or jelly. Low sugar or light 2 tsp
• Syrup, sugar free 2 Tbsp

Drinks

• Coffee
• Club soda
• Diet soft drinks, sugar free
• Tea
• Tonic water

Sugar Substitutes

• Equal (aspartame)
• Splenda (Sucralose)
• Sprinkle Sweet (saccharin)
• Sweet One (Acesulfame potassium)
• Sweet 'n Low (saccharin)

RELATED ARTICLE

Sugar Substitutes. In this article I will review the research on the new and old artificial sweeteners. As well I will look at who should avoid certain sweeteners and how we can all benefit by using sweeteners in everyday life. [ Click here to learn more. ]

Training

Training has been amazing! I am doing 45 minutes of cardio PRE Workout and posing nightly. Here is my routine.

Click Image To Enlarge.
Training Has Been Amazing!

Day 1 - Shoulders/Biceps:

Exercise to be performed in order

1. Standing DB Military Press - 4-5 sets 6-8 reps
2. Standing Barbell/DB Curls - 4-5 sets 6-8 reps
3. Crunches - 4-5 sets 30 seconds
4. Side Lateral DB Raise - 4-5 sets 6-8 reps
5. Preacher curls - 4-5 sets 6-8 reps
6. Standing/Leg press Calves - 4-5 sets 10-12 reps
7. Rear Deltoid machine or bent over rear delt - 4 sets 8-10 reps
8. Seated DB hammer curls - 4 sets 8-10 reps
9. Upright rows (lower cable with rope) - 4 sets 6-8 reps

Click Here For A Printable Log Of Day 1.

Day 2 - Back/Triceps:

Exercise to be performed in order

1. Deadlifts - 15 reps (warm up), 4-5 sets 6-8 reps
2. Skull crushers with press - 4-5 sets 6-8 reps
3. V-Ups - 4-5 sets 30 seconds
4. Bent over barbell Rows - use smith machine - 4-5 sets 6-8 reps
5. Triceps Press down with V bar or Rope - 4-5 sets 6-8reps
6. Reverse crunch - 4-5 sets 30 seconds
7. One-arm dumbbell or Low Cable rows - 4 sets 6-8 reps
8. DB overhead triceps extension - 4 sets 6-8 reps
9. Seated Calves - 4 sets 8-10 reps
10. Wide Grip Pull downs - 4 sets 6-8 reps
11. Dumbbell Shrugs - 4 sets 10-12 reps
12. Hyperextensions - 3-4 sets 20-30 seconds

Click Here For A Printable Log Of Day 2.

Day 3 - Legs:

Just hit them!!!!!!!!!!!!

1. Smith Machine Squat - 5 sets 6-10 reps
2. Stationary Lunges or step ups - 4 sets 6-10 reps
3. Leg curl - 3 sets 6-10 reps
4. Straight Leg Deadlift - 3 sets 6-10 reps
5. Leg extension - 4 sets 8-10 reps

Click Here For A Printable Log Of Day 3.

Day 4 - Shoulders/Back:

Exercise to be performed in order

1. Standing DB Military Press - 5 sets 10-12 reps
2. Bent over barbell Rows - use smith machine - 5 sets 10-12 reps
3. Crunches - 5 sets 30 seconds
4. Side Lateral DB Raise - 4 sets 10-12 reps
5. Wide Grip Pull downs - 4 sets 10-12 reps
6. Standing Calves - 4 sets 15 reps
7. Upright rows (lower cable with rope) - 4 sets 10-12 reps
8. One-arm dumbbell or Low Cable rows - 4 sets 10-12 reps
9. Reverse crunches - 4 sets 30 seconds

Click Here For A Printable Log Of Day 4.

Day 5 - Chest/Biceps/Triceps:

Exercise to be performed in order

1. Incline Smith Machine Press or DB press - 4 sets 8-10 reps
2. Standing Cable EZ Bar Curls - 4 sets 8-10 reps
3. Seated Calves - 4 sets 10-12 reps
4. DB Bench Press - 4 sets 8-10 reps
5. Close Grip Triceps Press - 4 sets 8-10 reps
6. V-Ups - 4 sets 30 seconds
7. Pec Dec or DB flyes - 3 sets 10-12 reps
8. Biceps Blaster of choice - 3 sets 30 seconds - yes TUT
9. Triceps Blaster of choice - 3 sets 30 seconds - yes TUT

Click Here For A Printable Log Of Day 5.

I do this workout Monday thru Friday and Low Intensity Cardio for 45 minutes on my treadmill on Saturday. Sunday is totally OFF.

Supplements

I added the Gitcha' Big, Gitcha' Hard Stack of Anagen and Fenotest. I already can notice more prominent veins and striations as well as HARDER muscles. Here is my current stack:

Workout Nutrition:

• Lemonade Xtend
• Primal EAA with Creaform

Daily Nutrition:

• Multivitamin
• Scivation Sesamin
• Primaforce Max CLA

• Fish Oil
• Primaforce Pure ALA
• Primaforce Cinnulin PF
• Primaforce Pro Liver

PreWorkout:

• Primaforce Thermal Rage
• Primaforce Fuze

I am feeling awesome! The Anagen and Fenotest make for one hell of a combo!

Click Image To Enlarge.
Marc's Most Current Progress.

What Is Next?

Chuck and I will be changing this daily, so stay tuned for the next installment and take your Xtend!

mlobliner@scivation.com

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