Update 7—256 Days Out!
I am at 220 and the prep for the my guest posing at The Uprising on April 2 in Plattsburgh, NY has begun! I am 14 weeks out and will bring not only an entertaining routine to the stage, but also one shredded, veiny and grainy physique. I am more stoked than ever!
My goal this season was to get as big as possible. Derek and I have determined that at 220 LEAN (I am under 6% bodyfat right now), I am as lean and big as I can get at this point in time. Also, HEALTH—I feel amazing! My health markers are perfect and my cardiovascular system is better than even when I played competitive athletics. Heavier, though, I am not sure this would be the case. Thus, I am happy here as I want to LIVE LONG for my family! Also, FOOD—I would literally have to stuff 10k calories per day down my gullet to gain more. With things like a job and my ferocious travel schedule, this isn’t feasible. GOAL MET!
The next step is to see how I can do on the national stage. I am physically ready, but am I mentally ready? This is the time to find out. April 2, 2011 in Plattsburg, NY, I will guest pose at The OCB Uprising. This is my test. I want to be contest ready and put on a show worth coming to see. My close friend, IFPA Pro Ron Parmeter promotes this and I promised him I would bring it, and I would never lie to Ron! So book this date in your calendars now!
If this goes well, my plans are to roll into the following pro qualifiers: USA Championships on July 29, North Americans on September 2, and the NATIONALS on November 11.
I might also take the year off, I have NO CLUE! But, regardless, I will either be the most shredded heavyweight or most shredded light heavyweight you have ever seen! The thing is, Derek said today after looking me over AFTER completing “The Big A Challenge” eating contest (for more info, see my Facebook page at http://www.facebook.com/pages/Marc-Lobliner/321875859763), “You look about five pounds out from being in SICK contest shape.” I weighed 220 today.
Here are some current shots.
The “BIG A CHALLENGE” was a blast! There will be a contest on THIS SITE to win BIG prizes on this contest—stay tuned for the contest! Some pics from it...
This weekend was the Scivation holiday party! I am thankful to have had nearly all of the people who got us where we are today in my house other than those in other states and those who were under the weather of course. It was one helluva time filled with fun, food, friends and a time to relax pre-end-of-year rush time. We are all full steam ahead to rock the end of 2010 and launch in 2011. We have, and I will stand by this forever, the greatest business team ever assembled in the sport nutrition industry. It is an honor to be here and serve YOU, our customers.
Training
I am doing a leg/back specialization hybrid. I have done specialized work for back and legs for eight weeks of each and now it is time to bring it all together for one big FINALE!
Monday - Deadlift, Lower Back, Hip dominant leg day.
- Deadlifts - 3 x 4-10
- Weighted Lunge - 3 X 6-10 per leg
- Leg Curl - 3 X 6-12
- Single Leg or Seated Leg Curl - 3 X 6-12
- Weighted Reverse Hypers - 8 X 8-12
- Seated Calf Raise - 8 X 8-12
Tuesday - HIIT!
- HIIT On Elliptical: -5 minute warm up at 10 out of 25 speed then... -10 intervals with 20 out of 25 speed sprint for 15 seconds and 8 out of 25 rest for 45 seconds.
- 10 minutes (low intensity, steady state cardio) LISS on stepmill.
- 5 sets of 20 2-arm kettlebell swings with 50lb bell.
- 5 sets to failure with 60lbs on Hammer Strength ab machine.
- 3 sets to failure on hanging leg raises.
STRETCHING AND FOAM ROLLER THERAPY.
Wednesday - Chest and Triceps.
- Incline Barbell Press - 3 x 6-12
- Flat DB Press - 3 x 6-15
- DB Flys - 3 x 6-12
- Pec Deck - 3 x 6-12
- SkullCrushers - 3 x 6-12
- Pressdowns - 3 x 6-15
- Dip Machine - 3 x 10-15
Thursday - Back!
- Reverse Grip Pulldowns - 3 x 6-12
- Rows - 3 x 6-12
- Lat Pulldowns - 3 x 6-12
- T-Bar Rows - 3 x 6-12
- Pullovers (cable, dumbbell or machine) - 3 x 6-15
Friday - Quad dominant leg day.
- Squats - 3 x 4-15
- Hack Squats - 3 x 6-15
- Leg Press - 3 x 6-12
- Leg Extension - 3 x 6-15
- Leg Curl - 3 x 6-15
- Seated Calves - 3 x 6-15
- Standing Calves - 3 x 6-15
Saturday - Shoulders and Biceps.
- Dumbbell Shoulder Press - 3 x 6-15
- DB Lateral Raise - 3 x 6-12
- Front Raise - 3 x 6-12
- Rear Delt - 3 x 6-12
- Preacher Curls - 3 x 6-12
- Barbell Curls - 3 x 6-12
- Cross Body DB Curls - 3 x 6-12
- Forearms - 3 x 6-12
Saturday - HIIT
- HIIT On Elliptical: -5 minute warm up at 10 out of 25 speed then... -10 intervals with 20 out of 25 speed sprint for 15 seconds and 8 out of 25 rest for 45 seconds.
- 10 minutes (low intensity, steady state cardio) LISS on stepmill.
- 5 sets of 20 2-arm kettlebell swings with 50lb bell.
- 5 sets to failure with 60lbs on Hammer Strength ab machine.
- 3 sets to failure on hanging leg raises.
STRETCHING AND FOAM ROLLER THERAPY.
Cardio and Diet
- HIIT On Elliptical: -5 minute warm up at 10 out of 25 speed then... -10 intervals with 20 out of 25 speed sprint for 15 seconds and 8 out of 25 rest for 45 seconds.
- 10 minutes (low intensity, steady state cardio) LISS on stepmill.
- 5 sets of 20 2-arm kettlebell swings with 50lb bell.
- 5 sets to failure with 60lbs on Hammer Strength ab machine.
- 3 sets to failure on hanging leg raises.
STRETCHING AND FOAM ROLLER THERAPY.
Note: When traveling with no access to kettlebells, I will do the elliptical part of the program (15 minutes) followed by 15 minutes of LOW INTENSITY CARDIO on a machine of my choosing.
Marc Lobliner's Diet
I started my program for my April 2nd guest posing in Plattsburg, NY at The OCB Uprising and it was a loose start. I got only five meals in, but ate a little off the program at the party. The results will be released soon, but the eating contest Saturday killed my appetite a bit! My diet was:
- Meal 1 - Pre-workout. Scivation brownie made with 70g vanilla Scivation Whey, 1 cup oatmeal and topped with 30g peanut butter.
- Meal 2 - Post-workout. Egg pancake made with egg whites and vanilla Scivation Whey with blueberries in it and 30g peanut butter spread on top. 1 cup oatmeal.
- Meal 3 - 8oz chicken, 8oz yam, broccoli, 30g peanut butter.
- Meal 4 - Party meal. Various paninis, Caesar salad.
- Meal 5 - Egg pancake made with egg whites and chocolate Scivation Whey with blueberries in it and 30g peanut butter spread on top. 1 cup oatmeal.
Here is the makeup of the diet:
Calories and grams using diabetic exchange. 56 grams protein, 15 grams fat and 60 grams carbs per meal with a special post workout formula to be released later.
Supplements taken are extensive, but I have put together the essentials of what I take year round to stay lean and gain size off-season. Here they are—“The LOBLEAN STACK™”!
- Scivation Xtend
- Scivation Quake 10.0
- Scivation Whey
- Primaforce Insopro R
- Scivation Essential EFA
- Primaforce Max CLA
- Scivation Sesamin
I also take among other things:
- Primaforce Elastamine and Primaforce Cissus for joint health.
- Primaforce Pro Liver for HEALTH.
- Primaforce Lean Green for HEALTH.
- Scivation Knockout for DEEP SLEEP.
- Primaforce Yohimbine HCl for increased FAT BURN.
- Primaforce D-Aspartic Acid for testosterone support.
- Primaforce Forskolin for thyroid and hormonal support.
I take almost everything we offer, but these are the MAIN THINGS!
This week was a great way to end the bulk! Epic videos, business and also, a GREAT eating contest! Until next time, keep training hard, getting it done, and be sure to follow me on Facebook at: http://www.facebook.com/pages/Marc-Lobliner/321875859763! For your chance to win a weekend to ROLL with Scivation and Train, Eat and LIVE the Scivation Lifestyle and see a UNC basketball game, go HERE! http://www.muscleandstrength.com/store/scivationcomp.html.
Let’s reach our goals TOGETHER!
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