Lobliner Does The Arnold - 12 Weeks Out

Daily Diet And Supplements

Daily Meal Plan - 7 Total Meals

5 meals each containing approximately 50 grams of protein and 15 grams of fat.
Post workout and pre-workout meals contain 50 grams protein, 15 grams fat, 60 grams of carbohydrates.

Thus, 7 TOTAL meals.

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.

Supplements:

Not mentioning all of them, but here are some...

Training And Cardio

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:

Two days per week: HIIT Cardio on treadmill.
5 minute warm up.
15 sprints with 30 second work to 60 second rest ratio.
Cool down until hit 30 minutes.

Posing:

To be performed at least three times per week.

The cat is out of the bag. It is time to win a National quality 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!

Food: Why Do I Eat What I Eat?

Marc Lobliner 12 Weeks Out The bottom line is, dieting for me is about eating clean and healthy and not adding in extra crap. 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.

Protein choices:

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.

Fats:

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 Scivation Essential FA.

Carbs:

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 The Diet Solution.

Veggies:

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.

Weekly Free Meal:

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.

Weekly Product Spotlight

Solution 5

I am using this because it has everything I need in a meal and when I travel, I don’t worry about a cooler or my food going bad. Solution 5 even gives you the fruit and veggies that you need on a diet, healthy fats, fiber, digestive enzymes and the highest quality protein I have ever taken. Check out the benefits….

Solution 5 Protein Blend

Protein is the most important element to building muscle, losing fat, and should be the cornerstone of any diet program.

The Solution 5 protein blend contains the most advanced protein blend ever seen including ProCream - a unique whey protein/high-phospholipid complex, whey protein isolate, whey protein concentrate and a PEA protein complex.

This blend of protein provides you with the perfect ratio and mix of amino acids along with controlled rates of dispersion that provides your body with the protein it needs when it needs it.

Getting the Most Out of Your Diet

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 cholesterol management.

PolyOrphac Blend

Rich in antioxidants from various sources that have been proven to assist in overall health and weight management. Solution 5 contains the equivalent of 5 servings of fruits and vegetables. Thus, for my diet at four scoops for a meal, that is 10 servings of fruits and veggies!

BioCor Complete Digestive Enzyme

Contains amylase, protease, protease II, protease III, alpha-galactosidase, glucoamylase, lactase, invertase, acid maltase and peptidase. This advance blend will help you get the most out of every delicious sip of Solution 5!

Game On!

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!

If you have any questions, please email me at mlobliner@scivation.com and for information about Team Scivation, please visit http://www.muscleandstrength.com/authors/team-scivation.html.