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Lobliner Does The 2010 Arnold: Contest Prep, 12 Weeks Out!

My training is hard and heavy and I plan for my strength to increase as I get closer to my show. See what my training, diet, and supplement plan is right here!

12 Weeks Out | 11 Weeks Out | 10 Weeks Out
7 Weeks Out | 4 Weeks Out

Article Summary:

I am 12 weeks from the Arnold Amateur and I weight 217 pounds with about 6% body fat.
My diet is 5 meals each containing approximately 50 grams of protein and 15 grams of fat.
On Saturday night each week, I'm going to allow myself one free meal of whatever I want.

I am officially 12 weeks out from the Arnold Amateur. I weigh 217lbs and am a little bit under six percent body fat.

I decided to do this because I am ready now. Even with my demanding travel schedule that has me on the road six out of seven days as President of Scivation, I am balanced with training, diet, work and family.

I started to prep for Nationals, but I was not mentally nor physically ready for the show and my work situation and travel made it almost impossible. But for the Arnold, I will bring it.

I have been prepping for this my entire off season, since my show in June, as I never got sloppy and always stayed lean. But for the last two weeks, I have switched it into "game mode". I will now be at the top of the light heavies or bottom of the heavyweights (between 198 and 210 pounds) and conditioning-wise, Derek "The Beast" Charlebois will bring me in!

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I Have Been Prepping For This My Entire Off Season.

My training is hard and heavy and I plan for my strength to increase as I get closer to my show. I will do this because I really have very little to lose and calories will stay high.

My diet right now is 5 meals each containing approximately 50 grams of protein and 15 grams of fat. My post-workout and pre-workout meals contain 50 grams of protein, 15 grams of fats, and 60 grams of carbs.

I am having Solution 5 four times per day and the other four meals are comprised of tilapia, broccoli, and olive oil, peanut butter, or almond butter.

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My Training Is Hard And Heavy And I Plan For
My Strength To Increase As I Get Closer To My Show.

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Supplements
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Training
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My training split is:

Monday: Legs
Tuesday: Chest And Biceps
Wednesday: Back
Thursday: Shoulders And Traps
Friday: Hamstrings And Triceps
Saturday: Back And Chest
Sunday: Off

Cardio is HIIT 2 days per week on the treadmill. I do a 5 minute warm-up, then 15 sprints of 30 second high intensity followed by 60 second low intensity. Following that is a cool-down until I hit 30 minutes.

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Posing:
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To be performed at least three times per week. The cat is out of the bag. It is time to win a national qualifier show.

The key is to stay hard and heavy, but to bring the nasty veins and shreds I am known for. I am confident that Derek, the Director of Team Scivation, will bring me in... to win!

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It Is Time To Win A National Qualifier Show.

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Nutrition
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The bottom line is, dieting for me is about eating clean and healthy and not adding in extra cr@p. I also keep my carbs around my workout, when they are needed most, and all other times of the day stick to protein, fat, fruits and vegetables. I use a version of The Diet Solution modified by Derek to fit my exact needs.

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Protein Choices:
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I stick with tilapia and egg whites as my protein sources in addition to Solution 5 (more on that later). Tilapia and eggs are very clean and easily digested protein sources.

I like to keep my veggie intake high so this allows me to do so without feeling like I have a baby hippo chillin' in my stomach. Beef and chicken tend to make me feel a bit too full for my comfort level.

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Fats:
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I go with olive oil, peanut and almond butter as my added in fat sources. When I consume a Solution 5 shake, it has healthy fat included, so I do not need to even worry about adding this!

I like the monosaturated fat in olive oil, and peanut and almond butter are a treat while dieting and are very healthy fat sources! Of course, fish oil is a must and I supplement with Essential FA.

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I Go With Olive Oil, Peanut And Almond
Butter As My Added In Fat Sources.

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Carbs:
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I use these only pre and post workout at this point. I go with oatmeal only. Why? I like the taste, it is consistent, and it is a very slow digesting and non-insulin-promoting carb.

This is essential when dieting since insulin blunts fat burn. But anyone else not as simple-minded as me can rock yams, ezekiel bread, and many other carb sources listed in our diet program.

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I Use Carbs Only Pre And Post Workout At This Point.

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Veggies:
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I eat 95% broccoli and also throw in green beans and asparagus. These are negative impact veggies, they fill you up, and they promote and alkaline state in the body which helps with overall health and nutrient absorption.

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Weekly Free Meal:
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This is crucial as it throws your body a curveball and kick starts your metabolism. I have one meal on Saturday night of whatever I want.

I normally cannot eat that much, but this provides a physiological and psychological break from dieting and allows me to eat out with the family.

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A Free Meal Is Crucial As It Throws Your Body
A Curveball And Kick Starts Your Metabolism.

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Getting The Most Out Of Your Diet:
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Healthy carbs and fiber are a must for everyone for overall health and wellness as well as proper digestion of protein.

You also need antioxidants from fruits and vegetables and digestive enzymes to ensure that you get the most out of your meals.

Fiber includes oat fiber, which provides soluble fiber and with it, a host of health benefits including digestion and support of already healthy cholesterol levels.

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Game On!
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12 more weeks to rock this big stage! Please come by and visit the Scivation booth at the Arnold Classic. I will be there as will my team. We would love to meet all of you!