Marc Lobliner's Bodybuilding Journey - Contest Prep: Lessons Learned And New Goals Set In Stone.

I dieted HARD for 2 weeks and dropped six pounds and sharpened my conditioning all while making Middleweight. Here is a detailed diet and training plan for my contest prep! Read on for more.

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
Mark Lobliner's Bodybuilding Journey - Contest Prep. 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.

Marc & 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:

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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

Marc Marc
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)

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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.

Marc
Click Image To Enlarge.
Training Has Been Amazing!

Day 1 - Shoulders/Biceps:

Day 2 - Back/Triceps:

Day 3 - Legs:

Day 4 - Shoulders/Back:

Day 5 - Chest/Biceps/Triceps:

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:

Creaform

Daily Nutrition:

PreWorkout:

  • Primaforce Thermal Rage
  • Primaforce Fuze
  • I am feeling awesome! The Anagen and Fenotest make for one hell of a combo!

Marc
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!