Lobliner Does The Arnold - 7 Weeks Out

I am officially 7 weeks out from the Arnold Amateur. I now weigh 208 and am about four to five percent bodyfat.

I feel amazing, but it is all about to be tested. This week is where we find out what I am truly made of. I will leave town and drive to NJ on Wednesday at 4pm after my daughter's dance recital that I will NOT miss. I then will stay in NJ that night and have an 11am meeting the next morning. After the meeting, I head to CT to film some training videos for our international distributor all day Friday. Saturday and Sunday, I will do store visits in the entire northeast region. Sunday night, I head to Long Island and will stay in that are until Wednesday. On Wednesday night, I head to NJ for some more meetings and then late Friday night after training, I will head home. I hope to be home by 11pm on Friday of next week! I will continue my cardio and intense training and I will also be bringing food with me.... well, tilapia, Solution 5 and Scivation Whey!

This is what will determine if I am a champion. If I can work all hours of the day and night, train at different gyms at different hours daily, keep up with work and still progress and bring the nasty to the stage.

I am not a betting man, but I'd bet everything that not only will I progress, but I will progress beyond imagination.

Time to bring it!

Daily Diet And Supplements

The DIET IS ON POINT! Here is what I eat on a daily basis.

Daily Meal Plan - 7 Total Meals

• 6 meals each containing approximately 50 grams protein and 15 grams fat.
• Post workout meal contains 50 grams protein, 15 grams fat and 60 grams of carbohydrates.

Thus, 7 TOTAL Meals.

My diet is managed by Derek, the Director of Team Scivation. www.teamscivation.com. I am having Solution 5 four times per day.

My daily diet can vary, but here is a sample day:

• Meal 1 - Egg whites, fish oil or flax oil
• Meal 2 - Solution 5
• Meal 3 - Tilapia, olive oil, broccoli
• Meal 4 (Pre-workout) - Solution 5, blueberries
• Meal 5 (Post-workout) - Solution 5, oatmeal
• Meal 6 - Solution 5
• Meal 7 - Egg whites, fish oil or flax oil

Supplements:

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

• Scivation Whey Protein
• Scivation Solution 5
• Scivation Dialene 4x
• Scivation Xtend
• Scivation Vasocharge
• Scivation Essential FA
• Primaforce Elastamine
• Primaforce Cissus Powder
• Primaforce 1,3 Dimethylamine
• PGN Estracort - Even though marketed to women, in my opinion, this is the best estrogen and cortisol controller available!

Training And Cardio

My tentative training split is:

• Monday: Back
• Tuesday: Chest and Biceps
• Wednesday: Arms
• Thursday: Back
• Friday: Shoulders and Traps
• Saturday: Legs
• Sunday: OFF

Cardio is:

• Two days per week: HIIT Cardio on treadmill.
• 5 minute warm up.
• 7 sprints with 1 minute work to 2 minute rest ratio.
• Cool down until hit 45 minutes.

Posing

To be performed at least three times per week.

Here is a sample day…Leg Day! 01-16-10

Workout Supplements

• Pre Cardio: 2 sci-tabs Dialene 4x
• During Cardio: 6 scoops Xtend, 2 scoops Vasocharge
• Pre Workout: 2 scoops Vasocharge, 2 caps Primaforce 1,3 Dimethyl
• DURING Workout: 6 scoops Xtend

What I ate today:

• Meal 1 - Solution 5, blueberries
• Meal 2 - Scivation whey, Omega swirl fish oil, oatmeal
• Meal 3 - Tilapia, broccoli, Omega swirl fish oil
• Meal 4 - Free meal
• Meal 5 - Scivation whey, Omega swirl flax oil
• Meal 6 - Egg whites, Omega swirl fish oil

Training

• Squat - 135 x 15, 225 x 10, 315 x 10, 405 x 6, 315 x 6, 315 x 6, 315 x 4
• Front squat - 135 x 12, 225 x 6 for 3 sets
• Stiff leg deadlift - 135 x 15, 225 x 12, 315 x 8
• Hack squat V Squat (with pause at bottom) - 225 x 10, 315 x 10 for 3 sets
• Killer leg press with 315 (5 second pause at top between sets) constant tension! - 15, 12, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
• Leg curl - 3 sets
• Leg extension - One big ass drop set
• Calf raise - 3 sets
• Post-workout cardio - 20 minutes

Training Video - Leg Day

 

Back Workout - 9 Weeks Out

 

 

Leg Workout - 8 Weeks Out

 

 

Shoulder Workout - 7 Weeks Out

 

Weekly Product Spotlight

PGN Estracort - The Secret to the Body of Your Dreams

Estrogen, cortisol, hormonal imbalance… Chances are you have heard these terms and they probably either confused or scared you. Estrogen is quite a word. To some it might mean femininity and signify the essence of being a woman.  But to someone interested in getting in shape, it might mean something altogether different. Estrogen is not bad, but excessive estrogen can lead to fat gain, cause difficulty losing fat, water retention, mood swings, cravings….and the list goes on and on! Combine that with excessive cortisol—the STRESS hormone, and reaching your goals and feeling your best will be extremely difficult to do! In todays fast-paced, stressful world it is not uncommon for estrogen and cortisol levels to get out of whack, creating a hormonal imbalance. Knowing this, PGN Nutrition with the help of world renown fitness trainer Chuck Rudolph, MEd, RD, and Two-Time Miss Olympia and Miss Fitness International, Jen Hendershott, created the PERFECT supplement to help men and women control estrogen and cortisol to help achieve their goals and get the body they have always dreamed of! The future of the fitness-minded woman’s supplement is here, and it is PGN Estracort™. The FIRST supplement designed to specifically address this essential need!

PGN EstraCort—Estrogen and Cortisol Support

Hormones are chemical messengers that signal the body to perform certain actions. For example, after you eat carbs, the hormone insulin is released to signal the body to absorb these carbs from the blood stream.  The body releases various amounts of insulin depending on the type and amount of carbs you eat. Controlling insulin levels through smart diet choices is important since high levels of insulin lead to fat gain. Insulin is not the only hormone that contributes to controlling your weight, there are many. Of prime importance are the hormones estrogen and cortisol.

Estrogen is the primary female hormone (comparable to testosterone in men).  Estrogen gives women their feminine characteristics and testosterone gives men their masculine characteristics. Estrogen has numerous actions in the body. Estrogen is needed for normal functioning of the body but too much or the wrong types of estrogens can have negative effects on your body. The same holds true for another hormone called cortisol.

Cortisol is called the “stress hormone” because it is released in response to stress and anxiety. When released at a normal level cortisol helps restore homeostasis after stressful events. But, like estrogen, when too much cortisol is released or cortisol levels are elevated for too long negative affects arise.

Knowing all of this PGN has created a formula to control estrogen and cortisol levels, leading to increased fat loss, less water retention and an overall leaner figure. PGN presents EstraCort:

• 250mg DIM (Diindolylmethane)
• 200mg Calcium d Glucarate
• 500mg PhosphatidylSerine (250mg)
• 500mg Green Tea (50% EGCG/95% PE)

DIM (Diindolylmethane)

DIM, a phytochemical found in cruciferous vegetables like broccoli, is an estrogen metabolism modulator, meaning it favorably shifts estrogen metabolism. Estrogen is not a bad hormone, it is needed for normal functioning of the body, but certain metabolites of estrogen have more positive actions while other metabolites have more negative actions. DIM increases the amount of “good” estrogens (2-hydroxy) and decreases the amount of “bad” estrogens (4-hydroxy and 16-hydroxy).  The good estrogens protect the brain and heart due to potent anti-oxidant activity, along with other positive actions, while the bad estrogens promote weight gain and are linked to cancer (breast and uterine). By supplementing with DIM your body’s natural estrogen metabolism becomes primed to create more of the good and less of the bad estrogens, leading to a health-promoting estrogen balance.

Calcium D Glucarate

Calcium D Glucarate is a botanical extract found in fruits and vegetables that promotes the removal of toxins and excess estrogens from the body. Calcium D Glucarate helps detoxify the body through a process called glucuronidation. The body naturally tries to removes toxins and excess estrogens through glucouronidation, but this process can become reversed by the enzyme beta-glucuronidase, which releases the toxins back into the body. Calcium D Glucarate increases the detoxification process by inhibiting the beta-glucuronidase enzyme, allowing the glucouronidation detoxification process to work its magic. Supplementing with Calcium D Glucarate increases the elimination of cancer-promoting toxins and estrogens.

PhosphatidylSerine

Phosphatidylserine is a phospholipid found in the membrane of all cells, particularly in the brain. Phosphatidylserine keeps cells flexible and primed for nutrient absorptive. Supplementing with phosphatidylserine has been shown to improve cognition, memory, and mood and decrease blood concentrations of cortisol. Excessive cortisol levels can lead to suppression of the immune system and the accumulation of abdominal fat. Supplementing with Phosphatidylserine not only will improve brain functioning but will also help control cortisol levels.

Green Tea

Green tea is a type of tea leaf (black and oolong are other types of teas). Green tea has been used by the Chinese to treat a variety of disorders for years. Green Tea has powerful antioxidant properties, specifically from the active EGCG, and has been shown to help protect against various cancers. EGCG has thermogenic effects and has been shown to assist in weight loss by decreasing dietary fat absorption, appetite suppression, and catechol-O-methyl-transferase (COMT) inhibition. COMT is involved in the breakdown of catecholamines (i.e. NE). By inhibiting COMT, NE breakdown is slowed and it is able to activate the adrenergic receptors to a greater degree and enhance lipolysis (fat breakdown). Supplementing with green tea extract improves overall health and helps promote fat loss.

Summary

• DIM positively shifts estrogen metabolism to produce more good estrogens and less bad estrogens.
• Calcium D Glucarate increases the elimination of cancer-promoting toxins and estrogens.
• Phosphatidylserine not only will improve brain functioning but will also help control cortisol levels.
• Green tea improves overall health and promotes fat loss.

Supplementing with DIM, Calcium D Glucarate, Phosphatidylserine, and Green Tea together will optimize a women’s hormone levels, promoting a leaner, more healthy figure.

Not only will Estracort support your overall health, but it might just be exactly what you need to shift your body into the DREAM ZONE—obtaining the body you have always dreamed of having! So stop wasting time and letting estrogen and cortisol spoil your results. Get the body you have always wanted with Estracort today!

Game On!

SEVEN more weeks to rock this big stage—COUNTDOWN! 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 www.teamscivation.com.