Marc Lobliner, Scivation CEO and National Level NPC Bodybuilder Journal

[Scivation]

DAY 28 OF THE LEGENDARY PREP!

7-29-10

12 WEEKS OUT FROM THE IFBB MR. AUSTRALIA ON OCTOBER 23 IN SYDNEY! 7 WEEKS OUT FROM THE NPC GREAT LAKES GRAND PRIX IN COLUMBUS, OH!


Weight: 189 on 7-27-10

Notable additions to this prep:

--Scivation Dialene 4x, Primaforce Yohimbine HCl, and Primaforce Alcalean Pre Cardio.
--Scivation Quake 10.0 pre workout.
--Xtend midway between all 6 meals.
--NO LI cardio except for the "twisted" LI cardio recommended by Derek done on non-weight training days.
--Only 4 days per week weight training.



Short Term Bodybuilding Goal: Going for the IFBB Australian Championships in Sydney on October 23. I will be there anyway for events and I WANT the Mr. Australia title. Forget time off, this is mine baby!!!

Long Term Bodybuilding Goal: IFBB Pro Card and Mr. Australia. That is all.



Here is the program prescribed by “DA GURU” Derek Charlebois.


1. No walking on a treadmill at 3-4 mph. I will be weight training 4 times a week and doing cardio on the other 3 days only. No more, no less.
2. I will do the clean carb-up on Saturday nights. More controllable.
3. Weights = Mon, Wed, Fri, Sat; Cardio = Tues, Thurs, Sun. I will be alternating between two forms on cardio: HIIT and Long Duration (with a twist).

HIIT =
• 5 minute warm-up
• 15 seconds all out followed by 45 seconds of low-intensity cardio X 10
• 30 minutes of low-intensity cardio
• Total time = 45 Minutes
The intervals should be done on a bike or elliptical. Running on the treadmill simply is inefficient and too high impact. The LI portion should be done on the Stepmill.

45 mins long duration = Interval setting on the Elliptical. Depending on the elliptical this will be 1-2 mins of varying inclines/resistance.

Week 1:
Tues = HIIT
Thurs = LONG
Sun = HIIT

Week 2
Tues = LONG
Thurs = HIIT
Sun = LONG

Cardio should be done in the morning. I will consume 1.5 scoops of Scivation Whey, wait a little, then take my Primaforce Yohimbine HCl and head to the gym.

Diet will be 6 meals a day, all 42g protein and 15g fat. Meal #1 (everyday including post-cardio) and PWO meal = 60g of carbs. So cardio days will just have one meal with carbs (meal #1) and weight training days will have two meals with carbs (Meal #1 and PWO).

Weight Training Workouts:
Chest + Delts
Back + Traps (Deads)
Arms
Legs
I can do those in whatever order I prefer. What I do doesn’t really matter as I am not gonna grow while losing fat. I just want to stimulate the muscles to maintain muscle.


Carb Meal—EATEN AS LAST MEAL OF THE DAY ON SATURDAY:

-1 Cup Oatmeal + 30g Peanut/Almond Butter + 15g carbs from Raisins.
-8 oz. Sweet Potato + 30g Peanut/Almond Butter + 1 TBSP Honey.
-2 Scoops Scivation Whey (this can be mixed into your oatmeal or as a drink).
Total Carbs = 150g.


Other Notes:

• Unlimited Green Veggies.
• Solution 5 as many meals as I want.
• Two servings fruit per day from grapefruit and/or blueberries.




Supplements: SOME of what I will take (these are daily staples). ALL
Scivation and Primaforce!!

Xtend: 6 scoops during training, 6 scoops throughout the day.
Quake 10.0: 4 scoops PreWO.
Dialene 4x (2 caps) with Primaforce Yohimbine HCl (.2mg per kilo bodyweight) and Primaforce Alcalean (2 caps): PreCardio.
Essential EFA
Max CLA
Insopro R
Sesamin
Knockout
Pro Liver
Cissus
Elastamine
Primaforce Glutaform
Primaforce Beta Alanine
Primaforce AAKG Powder (coming in 4 weeks to a retailer near you)
FOOD: Scivation Whey and Solution 5.





TODAY'S TRAINING AND DIET!


PM: LEGS



What I ate today

Pre-Cardio
4 scoops Quake 10.0
4 caps Yohimbine HCl

During Cardio
4 scoops Xtend


PWO Supplements AM
10g Primaforce AAKG (coming soon to a retailer near you!)
2 scoops Xtend
10g Primaforce Glutaform
3g Primaforce Beta Alanine


Meal 1
2 Scoops Scivation Whey
1 cup oatmeal
1 TBSP Macadamia Nut Oil


Meal 2
6 oz Tilapia
1 TBSP macadamia nut oil
Broccoli



Meal 3 PWO
6oz Tilapia
1 TBSP Macadamia Nut Oil
Broccoli


Meal 4
6oz Tilapia
1 TBSP Macadamia Nut Oil
Broccoli


Meal 5
6 oz Tilapia
1 TBSP Macadamia Nut
Broccoli


Meal 6
6oz Tilapia
1 TBSP Macadamia Nut Oil
Broccoli




TRAINING!

HIIT =
• 5 minute warm-up
• 15 seconds all out followed by 45 seconds of low-intensity cardio X 10
• 30 minutes of low-intensity cardio
• Total time = 45 Minutes
The intervals were done on the elliptical. The LI portion should be done on the Stepmill.

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Holding water from all of the flight and flat, but you get the point!

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DAY 29 OF THE LEGENDARY PREP!

7-30-10

12 WEEKS OUT FROM THE IFBB MR. AUSTRALIA ON OCTOBER 23 IN SYDNEY! 7 WEEKS OUT FROM THE NPC GREAT LAKES GRAND PRIX IN COLUMBUS, OH!


Weight: 189 on 7-27-10

RECENT CHANGES:

--Derek gave me the okay to do different training and to do AM Cardio on Weight Training days! Time to Get SHREDDED!


Notable additions to this prep:

--Scivation Dialene 4x, Primaforce Yohimbine HCl, and Primaforce Alcalean Pre Cardio.
--Scivation Quake 10.0 pre workout.
--Xtend midway between all 6 meals.
--NO LI cardio except for the "twisted" LI cardio recommended by Derek done on non-weight training days.
--Only 4 days per week weight training.



Short Term Bodybuilding Goal: Going for the IFBB Australian Championships in Sydney on October 23. I will be there anyway for events and I WANT the Mr. Australia title. Forget time off, this is mine baby!!!

Long Term Bodybuilding Goal: IFBB Pro Card and Mr. Australia. That is all.



Here is the program prescribed by “DA GURU” Derek Charlebois.


1. No walking on a treadmill at 3-4 mph. Derek gave me the okay to do different training and to do AM Cardio on Weight Training days! Time to Get SHREDDED!
2. I will do the clean carb-up on Saturday nights. More controllable.
3. I will do a 3 on, 1 off training split with two forms on cardio: HIIT and Long Duration (with a twist).

HIIT =
• 5 minute warm-up
• 15 seconds all out followed by 45 seconds of low-intensity cardio X 10
• 30 minutes of low-intensity cardio
• Total time = 45 Minutes
The intervals should be done on a bike or elliptical. Running on the treadmill simply is inefficient and too high impact. The LI portion should be done on the Stepmill.

45 mins long duration = Interval setting on the Elliptical. Depending on the elliptical this will be 1-2 mins of varying inclines/resistance.

Week 1:
Tues = HIIT
Thurs = LONG
Sun = HIIT

Week 2
Tues = LONG
Thurs = HIIT
Sun = LONG

Cardio should be done in the morning. I will consume 1.5 scoops of Scivation Whey, wait a little, then take my Primaforce Yohimbine HCl and head to the gym.

Diet will be 6 meals a day, all 42g protein and 15g fat. Meal #1 (everyday including post-cardio) and PWO meal = 60g of carbs. So cardio days will just have one meal with carbs (meal #1) and weight training days will have two meals with carbs (Meal #1 and PWO).


Carb Meal—EATEN AS LAST MEAL OF THE DAY ON SATURDAY:

-1 Cup Oatmeal + 30g Peanut/Almond Butter + 15g carbs from Raisins.
-8 oz. Sweet Potato + 30g Peanut/Almond Butter + 1 TBSP Honey.
-2 Scoops Scivation Whey (this can be mixed into your oatmeal or as a drink).
Total Carbs = 150g.


Other Notes:

• Unlimited Green Veggies.
• Solution 5 as many meals as I want.
• Two servings fruit per day from grapefruit and/or blueberries.




Supplements: SOME of what I will take (these are daily staples). ALL
Scivation and Primaforce!!

Xtend: 6 scoops during training, 6 scoops throughout the day.
Quake 10.0: 4 scoops PreWO.
Dialene 4x (2 caps) with Primaforce Yohimbine HCl (.2mg per kilo bodyweight) and Primaforce Alcalean (2 caps): PreCardio.
Essential EFA
Max CLA
Insopro R
Sesamin
Knockout
Pro Liver
Cissus
Elastamine
Primaforce Glutaform
Primaforce Beta Alanine
Primaforce AAKG Powder (coming in 4 weeks to a retailer near you)
Primaforce D-Aspartic Acid
FOOD: Scivation Whey and Solution 5.





TODAY'S TRAINING AND DIET!


AM: Cardio

PM: Chest and Triceps



What I ate today

Pre-Cardio
4 scoops Quake 10.0
4 caps Yohimbine HCl

During Cardio
4 scoops Xtend


PWO Supplements AM
10g Primaforce AAKG (coming soon to a retailer near you!)
2 scoops Xtend
10g Primaforce Glutaform
3g Primaforce Beta Alanine


Meal 1
1.75 Cups Egg Whites
1tbsp Fish Oil
Broccoli


Meal 2
6 oz Tilapia
1 TBSP macadamia nut oil
Broccoli



Meal 3
6oz Tilapia
1 TBSP Macadamia Nut Oil
Broccoli


Meal 4
6oz Tilapia
1 TBSP Macadamia Nut Oil
Broccoli


PreWO
4 scoops Quake 10.0
4 caps Yohimbine HCl

During WO
4 scoops Xtend


PWO Supplements
10g Primaforce AAKG (coming soon to a retailer near you!)
2 scoops Xtend
10g Primaforce Glutaform
3g Primaforce Beta Alanine



Meal 5
6 oz Tilapia
1 TBSP Macadamia Nut
1 Cup Oatmeal


Meal 6
1.75 Cups Egg Whites
1 TBSP Macadamia Nut Oil




TRAINING!

AM CARDIO
45 minutes
All I had was a treadmill so I did HIGH incline walking with speed at 3.2 and incline up to 12. NO HOLDING ON. Incline was alternated interval-style.


PM Weights


Chest and Triceps

Incline dumbbell press
45 x 15
75 x 10
110 x 8 (Warmup)
120 x 10
135 x 6
140 x 4
drop
65 x 10

Flat leverage press
15, 12, 10, 8 drop 8

Incline smith (2 second hold at bottom)
135 x 10
185 x 8
225 x 6
275 x 4
drop
225 x 6
drop
135 x 8

Pec Deck
15, 12, 10, 8 drop 8

V-pusdown
20, 15, 12, 10, 8 drop 10

Machine Dips
15, 10, 8, drop 8

Close grip smith press
20, 15, 10, 6 drop 10

Hanging Leg Raise
3 sets

Decline Sit Ups
3 sets


BACK TODAY!

[Scivation]

DAY 30 OF THE LEGENDARY PREP!

7-31-10

12 WEEKS OUT FROM THE IFBB MR. AUSTRALIA ON OCTOBER 23 IN SYDNEY! 7 WEEKS OUT FROM THE NPC GREAT LAKES GRAND PRIX IN COLUMBUS, OH!


Weight: 186.8 on 7-31-10

RECENT CHANGES:

--Derek gave me the okay to do different training and to do AM Cardio on Weight Training days! Time to Get SHREDDED!


Notable additions to this prep:

--Scivation Dialene 4x, Primaforce Yohimbine HCl, and Primaforce Alcalean Pre Cardio.
--Scivation Quake 10.0 pre workout.
--Xtend midway between all 6 meals.
--NO LI cardio except for the "twisted" LI cardio recommended by Derek done on non-weight training days.
--Only 4 days per week weight training.



Short Term Bodybuilding Goal: Going for the IFBB Australian Championships in Sydney on October 23. I will be there anyway for events and I WANT the Mr. Australia title. Forget time off, this is mine baby!!!

Long Term Bodybuilding Goal: IFBB Pro Card and Mr. Australia. That is all.



Here is the program prescribed by “DA GURU” Derek Charlebois.


1. No walking on a treadmill at 3-4 mph. Derek gave me the okay to do different training and to do AM Cardio on Weight Training days! Time to Get SHREDDED!
2. I will do the clean carb-up on Saturday nights. More controllable.
3. I will do a 3 on, 1 off training split with two forms on cardio: HIIT and Long Duration (with a twist).

HIIT =
• 5 minute warm-up
• 15 seconds all out followed by 45 seconds of low-intensity cardio X 10
• 30 minutes of low-intensity cardio
• Total time = 45 Minutes
The intervals should be done on a bike or elliptical. Running on the treadmill simply is inefficient and too high impact. The LI portion should be done on the Stepmill.

45 mins long duration = Interval setting on the Elliptical. Depending on the elliptical this will be 1-2 mins of varying inclines/resistance.

Week 1:
Tues = HIIT
Thurs = LONG
Sun = HIIT

Week 2
Tues = LONG
Thurs = HIIT
Sun = LONG

Cardio should be done in the morning. I will consume 1.5 scoops of Scivation Whey, wait a little, then take my Primaforce Yohimbine HCl and head to the gym.

Diet will be 6 meals a day, all 42g protein and 15g fat. Meal #1 (everyday including post-cardio) and PWO meal = 60g of carbs. So cardio days will just have one meal with carbs (meal #1) and weight training days will have two meals with carbs (Meal #1 and PWO).


Carb Meal—EATEN AS LAST MEAL OF THE DAY ON SATURDAY:

-1 Cup Oatmeal + 30g Peanut/Almond Butter + 15g carbs from Raisins.
-8 oz. Sweet Potato + 30g Peanut/Almond Butter + 1 TBSP Honey.
-2 Scoops Scivation Whey (this can be mixed into your oatmeal or as a drink).
Total Carbs = 150g.


Other Notes:

• Unlimited Green Veggies.
• Solution 5 as many meals as I want.
• Two servings fruit per day from grapefruit and/or blueberries.




Supplements: SOME of what I will take (these are daily staples). ALL
Scivation and Primaforce!!

Xtend: 6 scoops during training, 6 scoops throughout the day.
Quake 10.0: 4 scoops PreWO.
Dialene 4x (2 caps) with Primaforce Yohimbine HCl (.2mg per kilo bodyweight) and Primaforce Alcalean (2 caps): PreCardio.
Essential EFA
Max CLA
Insopro R
Sesamin
Knockout
Pro Liver
Cissus
Elastamine
Primaforce Glutaform
Primaforce Beta Alanine
Primaforce AAKG Powder (coming in 4 weeks to a retailer near you)
Primaforce D-Aspartic Acid
FOOD: Scivation Whey and Solution 5.





TODAY'S TRAINING AND DIET!


Back/Traps/Biceps/Cardio PWO



What I ate today

PreWO
4 scoops Quake 10.0
4 caps Yohimbine HCl

During WO
4 scoops Xtend

PreCardio
3 Additional Caps Yohimbine HCl


PWO Supplements
10g Primaforce AAKG (coming soon to a retailer near you!)
2 scoops Xtend
10g Primaforce Glutaform
3g Primaforce Beta Alanine



Meal 1
1.75 Cups Egg Whites
1tbsp Fish Oil
1 cup oatmeal


Meal 2
4 Scoops Solution 5



Meal 3
6oz Tilapia
1 TBSP Macadamia Nut Oil
Broccoli


Meal 4
4 scoops Solution 5


Meal 5
6 oz Tilapia
1 TBSP Macadamia Nut
1 Cup Oatmeal


Meal 6
2 scoops Scivation Whey
1tbsp Macadamia Nut Oil




TRAINING!

AM PWO CARDIO
30 minutes
HIGH incline treadmill walking with speed at 3.2 and incline up to 12. NO HOLDING ON. Incline was alternated interval-style.


PM Weights


Back/Traps/Biceps
Bent Over Barbell Row
135 x 20
225 x 12
315 x 10
315 x 8
drop
225 x 8
365 x 6
drop
275 x 8

Low machine row
15, 12, 10, 8 drop 8

Wide lat pulldowns
15, 12, 10, 8 drop 8

T-Bar Rows superset behind back smith shrugs
15/20, 10/10, 10/10, 8/10

Hammer strength preacher curls
20, 15, 10, 8 drop 8 drop 8

Seated (back supported) hammer curls
10, 8, 8 drop 8

Barbell Curls superset rope hammer curls
12/12, 10/12, 8 drop 8/12




ABS TODAY!

[Scivation]

DAY 31 OF THE LEGENDARY PREP!

8-1-10

12 WEEKS OUT FROM THE IFBB MR. AUSTRALIA ON OCTOBER 23 IN SYDNEY! 7 WEEKS OUT FROM THE NPC GREAT LAKES GRAND PRIX IN COLUMBUS, OH!


Weight: 185 on 8-1-10

RECENT CHANGES:

--Derek gave me the okay to do different training and to do AM Cardio on Weight Training days! Time to Get SHREDDED!


Notable additions to this prep:

--Scivation Dialene 4x, Primaforce Yohimbine HCl, and Primaforce Alcalean Pre Cardio.
--Scivation Quake 10.0 pre workout.
--Xtend midway between all 6 meals.
--NO LI cardio except for the "twisted" LI cardio recommended by Derek done on non-weight training days.
--Only 4 days per week weight training.



Short Term Bodybuilding Goal: Going for the IFBB Australian Championships in Sydney on October 23. I will be there anyway for events and I WANT the Mr. Australia title. Forget time off, this is mine baby!!!

Long Term Bodybuilding Goal: IFBB Pro Card and Mr. Australia. That is all.



Here is the program prescribed by “DA GURU” Derek Charlebois.


1. No walking on a treadmill at 3-4 mph. Derek gave me the okay to do different training and to do AM Cardio on Weight Training days! Time to Get SHREDDED!
2. I will do the clean carb-up on Saturday nights. More controllable.
3. I will do a 3 on, 1 off training split with two forms on cardio: HIIT and Long Duration (with a twist).

HIIT =
• 5 minute warm-up
• 15 seconds all out followed by 45 seconds of low-intensity cardio X 10
• 30 minutes of low-intensity cardio
• Total time = 45 Minutes
The intervals should be done on a bike or elliptical. Running on the treadmill simply is inefficient and too high impact. The LI portion should be done on the Stepmill.

45 mins long duration = Interval setting on the Elliptical. Depending on the elliptical this will be 1-2 mins of varying inclines/resistance.

Week 1:
Tues = HIIT
Thurs = LONG
Sun = HIIT

Week 2
Tues = LONG
Thurs = HIIT
Sun = LONG

Cardio should be done in the morning. I will consume 1.5 scoops of Scivation Whey, wait a little, then take my Primaforce Yohimbine HCl and head to the gym.

Diet will be 6 meals a day, all 42g protein and 15g fat. Meal #1 (everyday including post-cardio) and PWO meal = 60g of carbs. So cardio days will just have one meal with carbs (meal #1) and weight training days will have two meals with carbs (Meal #1 and PWO).


Carb Meal—EATEN AS LAST MEAL OF THE DAY ON SATURDAY:

-1 Cup Oatmeal + 30g Peanut/Almond Butter + 15g carbs from Raisins.
-8 oz. Sweet Potato + 30g Peanut/Almond Butter + 1 TBSP Honey.
-2 Scoops Scivation Whey (this can be mixed into your oatmeal or as a drink).
Total Carbs = 150g.


Other Notes:

• Unlimited Green Veggies.
• Solution 5 as many meals as I want.
• Two servings fruit per day from grapefruit and/or blueberries.




Supplements: SOME of what I will take (these are daily staples). ALL
Scivation and Primaforce!!

Xtend: 6 scoops during training, 6 scoops throughout the day.
Quake 10.0: 4 scoops PreWO.
Dialene 4x (2 caps) with Primaforce Yohimbine HCl (.2mg per kilo bodyweight) and Primaforce Alcalean (2 caps): PreCardio.
Essential EFA
Max CLA
Insopro R
Sesamin
Knockout
Pro Liver
Cissus
Elastamine
Primaforce Glutaform
Primaforce Beta Alanine
Primaforce AAKG Powder (coming in 4 weeks to a retailer near you)
Primaforce D-Aspartic Acid
FOOD: Scivation Whey and Solution 5.





TODAY'S TRAINING AND DIET!


Back/Traps/Biceps/Cardio PWO



What I ate today

PreWO
4 scoops Quake 10.0
6 caps Yohimbine HCl

During Cardio
4 scoops Xtend

PWO Supplements
10g Primaforce AAKG (coming soon to a retailer near you!)
2 scoops Xtend
10g Primaforce Glutaform
3g Primaforce Beta Alanine



Meal 1
1.75 Cups Egg Whites
1tbsp Fish Oil
1 cup oatmeal


Meal 2
4 Scoops Solution 5



Meal 3
6oz Tilapia
1 TBSP Macadamia Nut Oil
Broccoli


Meal 4
2 Scoops Scivation Whey
1 tbsp fish oil


Meal 5
6 oz Tilapia
1 TBSP Macadamia Nut oil
Broccoli


Meal 6
1.75 Cups Egg Whites
1tbsp macadamia nut Oil




TRAINING!

AM HIIT

HIIT =
• 5 minute warm-up
• 15 seconds all out followed by 45 seconds of low-intensity cardio X 10
• 30 minutes of low-intensity cardio
• Total time = 45 Minutes
The intervals were done on a stationary bike at the highest setting. The LI portion was done on the treadmill at a super high incline!





POST CARB MEAL PIC

[Scivation]

DAY 32 OF THE LEGENDARY PREP!

8-2-10

11.5 WEEKS OUT FROM THE IFBB MR. AUSTRALIA ON OCTOBER 23 IN SYDNEY! 6.5 WEEKS OUT FROM THE NPC GREAT LAKES GRAND PRIX IN COLUMBUS, OH!


Weight: 183 on 8-3-10

RECENT CHANGES:

--Derek gave me the okay to do different training and to do AM Cardio on Weight Training days! Time to Get SHREDDED!


Notable additions to this prep:

--Scivation Dialene 4x, Primaforce Yohimbine HCl, and Primaforce Alcalean Pre Cardio.
--Scivation Quake 10.0 pre workout.
--Xtend midway between all 6 meals.
--NO LI cardio except for the "twisted" LI cardio recommended by Derek done on non-weight training days.
--Only 4 days per week weight training.



Short Term Bodybuilding Goal: Going for the IFBB Australian Championships in Sydney on October 23. I will be there anyway for events and I WANT the Mr. Australia title. Forget time off, this is mine baby!!!

Long Term Bodybuilding Goal: IFBB Pro Card and Mr. Australia. That is all.



Here is the program prescribed by “DA GURU” Derek Charlebois.


1. No walking on a treadmill at 3-4 mph. Derek gave me the okay to do different training and to do AM Cardio on Weight Training days! Time to Get SHREDDED!
2. I will do the clean carb-up on Saturday nights. More controllable.
3. I will do a 3 on, 1 off training split with two forms on cardio: HIIT and Long Duration (with a twist).

HIIT =
• 5 minute warm-up
• 15 seconds all out followed by 45 seconds of low-intensity cardio X 10
• 30 minutes of low-intensity cardio
• Total time = 45 Minutes
The intervals should be done on a bike or elliptical. Running on the treadmill simply is inefficient and too high impact. The LI portion should be done on the Stepmill.

45 mins long duration = Interval setting on the Elliptical. Depending on the elliptical this will be 1-2 mins of varying inclines/resistance.

Week 1:
Tues = HIIT
Thurs = LONG
Sun = HIIT

Week 2
Tues = LONG
Thurs = HIIT
Sun = LONG

Cardio should be done in the morning. I will consume 1.5 scoops of Scivation Whey, wait a little, then take my Primaforce Yohimbine HCl and head to the gym.

Diet will be 6 meals a day, all 42g protein and 15g fat. Meal #1 (everyday including post-cardio) and PWO meal = 60g of carbs. So cardio days will just have one meal with carbs (meal #1) and weight training days will have two meals with carbs (Meal #1 and PWO).


Carb Meal—EATEN AS LAST MEAL OF THE DAY ON SATURDAY:

-1 Cup Oatmeal + 30g Peanut/Almond Butter + 15g carbs from Raisins.
-8 oz. Sweet Potato + 30g Peanut/Almond Butter + 1 TBSP Honey.
-2 Scoops Scivation Whey (this can be mixed into your oatmeal or as a drink).
Total Carbs = 150g.


Other Notes:

• Unlimited Green Veggies.
• Solution 5 as many meals as I want.
• Two servings fruit per day from grapefruit and/or blueberries.




Supplements: SOME of what I will take (these are daily staples). ALL
Scivation and Primaforce!!

Xtend: 6 scoops during training, 6 scoops throughout the day.
Quake 10.0: 4 scoops PreWO.
Dialene 4x (2 caps) with Primaforce Yohimbine HCl (.2mg per kilo bodyweight) and Primaforce Alcalean (2 caps): PreCardio.
Essential EFA
Max CLA
Insopro R
Sesamin
Knockout
Pro Liver
Cissus
Elastamine
Primaforce Glutaform
Primaforce Beta Alanine
Primaforce AAKG Powder (coming in 4 weeks to a retailer near you)
Primaforce D-Aspartic Acid
FOOD: Scivation Whey and Solution 5.





TODAY'S TRAINING AND DIET!


Quads and HAMS!



What I ate today

PreWO
4 scoops Quake 10.0
6 caps Yohimbine HCl

During Cardio
4 scoops Xtend

PWO Supplements
10g Primaforce AAKG (coming soon to a retailer near you!)
2 scoops Xtend
10g Primaforce Glutaform
3g Primaforce Beta Alanine



Meal 1
1.75 Cups Egg Whites
1tbsp Fish Oil
1 cup oatmeal


Meal 2
4 Scoops Solution 5


Meal 3
4 scoops Solution 5


Meal 4
2 Scoops Scivation Whey
1 tbsp fish oil


Meal 5
6 oz Tilapia
1 TBSP Macadamia Nut oil
Broccoli


Meal 6
1.75 Cups Egg Whites
1tbsp macadamia nut Oil




TRAINING!

AM LEGS AND CARDIO!


Squats!
135 X 20
185 X 20
225 X 15
275 X 10
315 X 6
drop
135 X 12

Smith machine squat superset leg press
20/20, 12/12, 8/12, 6/12

Seated leg curl
20, 12, 10, 8 drop 8

Walking dumbbell lunges
55 x 12
60 x 8
65 x 6 (steps each leg)

Leg extensions
20, 15, 15, 10 drop 10 drop 10

Inner and outer thigh 20/20, 20/20, 20/20



PWO Cardio:
15 Minutes Stepmill
15 Minutes Bike



UPDATE PICS TODAY!!!!

[Scivation]

[Scivation]

[Scivation]