Lobliner Does The Arnold - One Week Out!

I am officially AT PEAK WEEK for the Arnold Amateur. I now weigh 197 pounds and am about four or less percent bodyfat.

This has been one heck of a journey! I have been to over 9 states for over two days and have only been home for maybe seven days since January 4. This has been unreal and I am VERY PROUD of what has been accomplished!

During prep, I cook all meals in my hotel room except for my 3-4x per day Solution 5 shake. My food choices are simply:

• Protein - MEAT IS ALL FISH and has been wild salmon these last few weeks ONLY!
• Carbs - Carbs are from blueberries pre-workout, oatmeal post-workout.
• Fats - From almond butter and Scivation Essential EFA ONLY! I switch to all almond butter four weeks out. It just works well for ME.
• Veggies and Fruits - All asparagus starting four weeks out! Fruits come from all blueberries.

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 from weeks four through one:

• Meal 1 - Egg whites, peanut butter, asparagus
• Meal 2 - Solution 5
• Meal 3 - Salmon, almond butter, asparagus
• Meal 4 (Pre-workout) - Solution 5, blueberries
• Meal 5 (Post-workout) - Solution 5, oatmeal
• Meal 6 - Egg whites, almond butter, asparagus
• Meal 7 - Solution 5

Supplements:

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

• Scivation Whey Protein
• Scivation Solution 5
• Scivation Dialene 4x
• Scivation Xtend
• Scivation Quake 10.0
• Scivation Essential FA
• Primaforce Elastamine
• Primaforce Cissus Powder
• PGN Estracort - Even though marketed to women, in my opinion, this is the best estrogen and cortisol controller available!

Training And Cardio

My training split the last 4 weeks was:

• Monday: Back (Row emphasis) and Traps
• Tuesday: Chest and Biceps
• Wednesday: OFF
• Thursday: Back (Pulldown and Deadlift Emphasis)
• Friday: Shoulders and Triceps
• Saturday: Legs
• Sunday: OFF

Cardio is:

• 60 minutes in the AM.

Posing

To be performed at least six times per week. Done PWO or post-cardio.

Here is a sample day…Back Day! 02-25-10

Workout Supplements

• Pre Cardio: 2 sci-tabs Dialene 4x
• During Cardio: 6 scoops Xtend
• Pre Workout: 4 scoops new Scivation PreWorkout - Quake 10.0!
• DURING Workout: 6 scoops Xtend

What I ate today:

• Meal 1 - Solution 5 Vanilla
• Meal 2 - Salmon, asparagus, almonds
• Meal 3 - Salmon, asparagus, almonds
• Meal 4 - Solution 5
• Meal 5 - Scivation Whey, oatmeal, almond butter
• Meal 6 - Egg whites, almond butter, asparagus
• Meal 7 - Solution 5

Training

AM cardio - 60 minutes treadmill. PM weights.

• Hammer Strength Pull Downs - 135 x 15, 185 x 15, 225 x 15, 275 x 10, 315 x 5 forced reps
• Barbell Rows - 135 x 15, 185 x 15, 225 x 15, 275 x 8, 315 x 6
• Reverse Grip Lat Pull Down - 3 sets
• Supported T-Bar Rows - 2 plates x 15, 3 plates x 8, 4 plates x 5 forced reps
• Rope Cable Low Row - 3 sets
• Deadlift - 225 x 10, 315 x 8, 405 x 3
• Hammer Strength Rows superset with Decline Sit Ups - 5 sets
• Hammer Strength Low Row superset with Hanging Leg Raise - 5 sets

Peak Week!

See what DA GURU has in mind for PEAK WEEK!

 

Da Guru Talks Peak Week!

 

Workouts

• Sunday - 100% rest day.
• Monday - Back/Traps/Bis workout. Just machines, 10-15 reps, not to failure. 30 mins PWO cardio.
• Tues AM - Chest/Delts/Tris workout. Just machines, 10-15 reps, not to failure. 30 mins PWO cardio.

What I would like you to do is Tuesday meal #1 - 4 scoops Solution 5, then head to the gym for your workout. Starting with your PWO meal I want you to do 6 meals consisting of:

• 4 oz lean meat
• 10 grams of fat
• 60 grams of carbs (1 cup oatmeal, 8 oz. sweet potato, 1 1/3 cup white rice)

Wednesday = 6 meals consisting of:

• 5 oz lean meat
• 10 grams of fat
• 30 grams of carbs (4 oz. sweet potato, 2/3 cup white rice)

Drink water as you normally would on Tuesday and Wednesday.

Thursday - 6 meals consisting of:

• 6 oz lean meat
• 15 grams of fat
• No carbs

Drink water as normal until about 9 PM at night then we will cut your water off. Having your carbs Tuesday and Wednesday will draw all the carbs and water into your muscles and then having protein only on Thursday will draw out any excess water due to the diuretic effects of protein.

Game On!

TIME TO REPRESENT TEAM SCIVATION!!!

 

Team Scivation

 

If you have any questions, please email me at mlobliner@scivation.com and for information about Team Scivation, please visit www.teamscivation.com.