Marc Lobliner's Bodybuilding Journey - Contest Prep:
A Week Into The Diet.

By: Marc Lobliner

I have a theory when you start to diet - If you can stay at the SAME weight for the first one to two weeks then you have set your calories perfectly. The diet, called the "Cut Diet", kicks in two to four weeks in and by maintaining the same weight in the beginning, it allows this process to begin and also gives you a starting point where you know that when you lower calories, the weight loss will continue.

I have achieved this goal and am maintaining a nice 187 pounds. I am also hardening up and my cuts - they are getting more and more visible everyday. My abs are also starting to show some more detail and I am still over 16 weeks out!

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Still Over 16 Weeks Out!

Sludge

With that said, my diet will remain the same and my calories will be unchanged. I have been really busy lately, so three of my six daily meals have been "Sludge".

Sludge Is The Following:

• 2 Scoops Substance WPI Chocolate Malt
• 2 tbsp peanut butter or almond butter
• 10g Glutaform
• Add 1-2 oz water to make a sludge-like consistency
• Freeze for 10 minutes
• ENJOY!

This fits my macros and allows me to eat fast. I also know that Substance WPI is providing the highest quality whey protein isolate around and that makes me smile.

The Diet

For those that missed Installment 4, here is the diet I am currently on. I eat spinach as my veggie for most meals and I have been eating more fish and steak than chicken.

My Diet - For April Show:

Workout Nutrition = 2 scoops Substance WPI with 10 scoops Xtend in 20-24 oz cold water

Meal 1

• 6 egg whites
• 1 whole egg
• 2 oz grilled chicken
• 2/3 cup steamed spinach
• 4 tsp peanut butter or 12 almonds
• 6.5 oz PEELED ruby red grapefruit - splenda packets can be used to sweeten if desired

42g protein, 15g fat, 20g carbs

Meal 2

• 2 scoops SUBSTANCE Protein Powder + 10g Glutaform
• 2 tbsp peanut butter or 18 almonds or 3 oz avocado
• 1/2 cup steamed Broccoli or asparagus or green beans or 2/3 cup spinach

44g protein, 15g fat, 5g carbs

Meal 3

• 6 oz Chicken or tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
• 1/2 cup steamed asparagus or green beans or 2/3 cup spinach
• 2 tbsp peanut butter or 18 almonds

42g protein, 15g fat, 5g carbs

Meal 4

• 6 oz Chicken or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast 1 cup steamed Broccoli or asparagus or green beans or 1.33 cup spinach
• 2 tbsp peanut butter or 18 almonds or 3 oz avocado

42g protein, 15g fat, 10g carbs

Meal 5

• 2 scoops SUBSTANCE Protein Powder + 10g Glutaform
• 2 tbsp peanut butter or 18 almonds
• 6.5 oz PEELED ruby red grapefruit - splenda packets can be used to sweeten if desired
• 1/2 cup steamed asparagus or green beans or 2/3 cup spinach

44g protein, 15g fat, 25g carbs

Meal 6

• 6 egg whites
• 3 oz Chicken or halibut/tilapia or Sirloin fillet
• 1.33 cup steamed spinach
• 2 oz avocado + 1/4 salsa
• 42g protein, 10g fat, 10g carbs

Protein - 300g = 1200 Cals
Carbs (not including Carb night) - 70g = 280 Cals
Fat - 85g = 765 Cals

Total Cals - 2245 Cals
NON-carb night - 1947cals (minus meal 6)
Total Cals - 2937 - Carb nights

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I Have Been Eating More Fish & Steak Than Chicken.

18th Meal:

Every 18th meal is carb meal. LAST MEAL and it replaces Meal 6. MUST BE eaten in this order and make it LAST 60-75 minutes... TAKE YOUR TIME!!!!!!

1. 1.5 cup fresh cut green beans in water = 15g carbs
2. 3/4 cup oatmeal (measured dry then add water and microwave) = 45g carbs
   13 oz PEELED ruby red grapefruit - splenda packets can be used to sweeten if desired = 30g carbs
   4-6 packets splenda for sweetening 18 almonds = 15g fat
3. 12 oz yam or sweet potato = 90g carbs
   2 tbsp peanut butter or almond butter = 15g fat
   4-6 packets splenda for sweetening

   Carbs = 180g = 720 Cals
   Fat = 30g = 270 Cals

Training

Training is up to 15 reps! It is the exact training system found in Game Over Volume 2. The only different is my new training partner; my wife. She will be in the gym with me daily in preparation for this show and for her own transformation. Check it out here.

Here is what we are doing:

Conditioning -- 15 Reps, 3-4 sets

Monday - Chest:

Exercise to be performed in order

1. Incline Barbell Press - 3-4 sets, 15 reps
2. Flat Barbell Press - 3-4 sets, 15 reps
3. Dumbbell flyes - 3-4 sets, 15 reps - smooth and controlled motion
4. Push Ups - to failure
5. Crunches - 3-4 sets, 30 seconds
6. Reverse crunches - 3-4 sets, 30 seconds

Click Here For A Printable Log Of Monday.

Tuesday - Legs:

Exercise to be performed in order

1. Squat - 3-4 sets, 15 reps each leg
2. Straight Leg Dead Lift - 3-4 sets, 15 reps
3. Leg curl - 3-4 sets, 15 reps
4. Leg press - 3-4 sets, 15 reps each leg
5. Leg extension- 3-4 sets, 15 reps
6. Standing Calf Raises - 3-4 sets, 15 reps
7. Seated Calf Raise - 3-4 sets, 15 reps

Click Here For A Printable Log Of Tuesday.

Wednesday - Back:

Exercise to be performed in order

1. Bent Over Barbell row - 3-4 sets, 15 reps
2. 1 Arm Dumbbell Rows - 3-4 sets, 15 reps
3. Cable Pull Downs (like dumbbell pullover but with cable standing) - 3-4 sets, 15 reps
4. Wide Grip Pull downs - 3-4 sets, 15 reps
5. Dumbbell Shrugs with Abduction start - 3-4 sets, 15 reps
6. Hyperextensions - 3-4 sets, 15 reps - smooth and controlled motion

Click Here For A Printable Log Of Wednesday.

Friday - Arms:

Exercise to be performed in order

1. Standing Barbell Curls - 3-4 sets, 15 reps
2. Preacher Curls - 3-4 sets, 15 reps
3. Hammer Curls - 3 sets, 15 reps
4. Triceps Press Down with V-Bar or Rope - 3-4 sets, 15 reps
5. Over the Head Extensions using rope or Skull Crushers - 3-4 sets, 15 reps
6. Weighted Dips - 3 sets, 15 reps
7. V-ups - 3-4 sets, 30 seconds
8. Leg raises - 3-4 sets, 30 seconds

Click Here For A Printable Log Of Friday.

Saturday - Shoulders:

Exercise to be performed in order

1. Dumbbell Military Press (NO BACK SUPPORT) - 3-4 sets, 15 reps
2. Seat Front Dumbbell Raise (NO BACK SUPPORT) - shown standing - 3-4 sets, 15 reps
3. Standing Side Lateral Raise - 3-4 sets, 15 reps
4. Bent Over Rear Delt Fly - 3 sets, 15 reps - smooth and controlled motion
5. Seated Calf Raises - 4 sets, 15 reps
6. Standing Calf Raises - 4 sets, 15 reps

Click Here For A Printable Log Of Saturday.

Perform 30-45 minutes of cardio before or after weights with heart rate 130-150.

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The Training System From Game Over Volume 2 Has Been Great!

Supplements!

I am keeping it pretty simple but have added in some Dialene 4 prototypes. This is the best stuff ever!

Workout Nutrition: Xtend and Substance WPI plus Creaform--The most important thing.

• Anagen
• Fenotest
• Dialene 4
• Elastamine
• Max CLA

• Sesamin
• Fish oil
• Multi
• FUZE

Preworkout BUZZ: Fuze + Dialene 4

Why Life Is Great

Business is booming, training and diet are dialed in, and my little baby, Kambria, is growing up strong, healthy and smart. She is the best thing that ever happened to me. On Christmas day we spent our first FULL day together and it was awesome.

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Marc Lobliner.

I FINALLY get to train with my wife again - I have redone my schedule so that I stay at work later (so I can be in sync with the West Coast) and come in a bit later. This allows Katie and me, both on the the same diet, to train together. I forgot how much I enjoyed training with her - she is hardcore! We hit squats the other day and it was rapid-fire sets, no rest! She is a freaking machine.

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Marc & Katie At The 2005 Arnold Expo.

With Katie by my side, my physique is going to improve dramatically! Until next time...!

mlobliner@scivation.com

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