Scivation’s BodyBlog

Two Weeks and there will be cuts in my buttcheeks!!

This is what I was thinking as I walked for 1.5 hours this morning with nothing bu Xtend and a smile on my face. I am SO JACKED! Woke up at 171.5 after my water regulated from my TWO DAYS OF EXERTION HELL on Monday and Tuesday. I did 45 minutes of LI cardio mid-day yesterday and since my wife went out, I did 30 minutes to loosen up my legs at the end of my night. Diet was PERFECT as always…I NEVER SLIP!

I also got the final component of our new nighttime formula. This was HARD to get, as we had to import and test from a very expensive African source. This is UNREAL! On Sunday, we will see if deep sleep equals deep abs. Starting this two weeks out AFTER peaking last week will tell us a lot about how effective it really is.

I have shoulders and more cardio at 10am. YEAH BUDDY!

All I want for Christmas is my two ripped glutes, my two ripped glutes, my two ripped glutes….

YEAH BUDDY! After the TOUGH 8 hours of training in two days Derek and I did Monday and Tuesday, we woke up on Wednesday and did 1 hour of cardio and chest! It was intense! Today I did legs with Lin and we tore it up. I also did my 1.5 hours of cardio. Now, I ain’t moving!  

I am sharper and harder and woke up at 172.5. I feel good and sore. Why did I train after all that? Because it was planned! I also have 2 weeks left to leave my MARC on the world of bodybuilding in Texas.

I have some more cardio today and will work and catch up on work. In two weeks, the game is ON and the contest season begins. ZERO down, FIVE to go!

Post carb meal before video tomorrow–BEAST and I:   [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/Picture001-1.jpg[/IMG] [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/Picture002-1.jpg[/IMG] [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/Picture003-1.jpg[/IMG] [IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/Picture004-1.jpg[/IMG]

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I was 171.5 this morning BONE dry and flat. Another day of water restriction and tonight is carb time! Derek will be here (Boise airport) any minute, so this will be fast. All I will say is that 2 days out, I broke a PR on strict curls doing arms yesterday–YEAH BUDDY!

GAME TIME!

172.2 and DRY this morning. Time to hit up the cardio. PEACE!

SHOULDERS–YEAH BUDDY!

It was a great workout and I even went UP in weight on Shoulder Press! The Cut Diet WORKS…it is PEAK WEEK for God’s sake! All exercises 2 sets of 15 unless noted.

Smith Machine Shoulder
Behind Back Smith Shrugs
Lateral Raises
T-Bar Shrugs
REAR Delts
Constant Tension Front Raises
Cable Lateral Raises
Leg Press Calves 3×15
Hanging Leg Raises 3×15

Later today: 1.5hrs LI cardio

YEAH BUDDY—SHRED TIME!

On deck for today’s YEAH BUDDY IT’S FRIDAY AND THE VIDEO SHOOT IS MONDAY plan:

Did 1.5 hrs LI cardio on treadmill at 3.0 speed and 2.0 incline last night and posed before going to sleep. I even had music playing, "The glutes come out at night, the glutes come out at night….THE GLUTES COME OUT!"

Woke up, did 1.5 hours cardio walking the dogs and am now getting ready to kill some shoulders. I am down to 173.5 and getting drier by the minute. By Monday, it’s gonna be NICE! Breakfast this morning:

5oz Tilapia
4oz Asaragus
2tsp Flax Oil
Mr’s. Dash (no salt)

I get two gallons of TOTAL water today and two cups of coffee. I am also taking three H2O Lean three times today and 99mg potassium every four hours.

Time to don’t stop get it get it! YEAH BUDDY!

LOW Intensity Cardio For HIGH Intensity FAT LOSS By: Marc Lobliner, Chuck Rudolph, MEd, RD and Derek Charlebois Team Scivation  The debate will never die! Some trainers and experts are pro High Intensity (HIIT) due to its ability to stimulate hormones similar to those stimulated during weight training and also, well, it takes less time to burn the same amount of calories as lower intensity cardio! The advocates of Low Intensity (LI) cardio counter with the fact that LI cardio is much more beneficial for the physique athlete trying to cut fat and maintain muscle. Well, which one is best? It depends. Read on to find out what Scivation has to say about the topic….  We like HIIT a lot. We also like LI a lot. The key is when to use them. When in a low carb state, we want to tap in to fat for our energy source during cardio. This is where we call on the “fat burn zone”. While some HIIT advocates believe that this is utter rubbish (props to the UK), we somewhat disagree. These numbers didn’t just come from thin air and we know that at a certain level, the body prefers carbs over fat as an energy source. What happens when you have no carbs? Well, let’s just say for the most part cardio will not be fun and you also risk injury IF you’re even getting to the required 90% VO2 Max for it to be considered HIIT cardio!   So what level would this be? I am not going to bore you with statistics and make you do formulas because as you know, we just want to state what Team Scivation recommends. I actually saw this explained best by Dave Palumbo who happens to train a good friend of mine and is also an advocate of low carb dieting to get into your best condition. To paraphrase, Dave has stated to keep your heart rate under 110-120 BPM and walk at a leisurely pace. If on a treadmill, this usually means an incline of 0-2.0 and a speed of 3.0-3.2. If this doesn’t get your heart rate high enough, don’t fret about it. I personally have a resting heart rate of 44 beats per minute and to get my heart rate to 110 beats per minute, I would have to leap from a building.  Another issue that we have is the whole marathon runner’s legs versus sprinters legs. Let’s just throw genetics out the door, because there is a reason Chuck chose to play baseball and I chose to play football earlier in our lives—our talent and enjoyment of it DICTATED that choice. Perhaps sprinters like and were built to sprint and marathon runners like and were built to run far? I do not know nor do I care. I would rather take my knowledge-camera and focus in on how they train. Sprinters do a LOT of leg work in the gym. Maurice Green and Ben Johnson are known for their workouts. Marathon runners run, and a lot of them do not weight train, at least not as heavy as it would take to build muscle. I would love to see a study where both were put on the same weight training program in addition to their normal training and see who builds more LBM with set variables. But, it isn’t going to happen. The bottom line is that marathon runners and sprinters are different athletes who train for different results, period.    Now, when bulking on a caloric surplus with carbohydrates, there is no reason NOT to do HIIT other than preference. I usually do two sessions of HIIT per week while bulking to prevent excess fat gain and also because I think it hits the hamstrings rather efficiently. But this is when my body is not glycogen deprived and can actually hit that HIIT range. When dieting, I did try doing HIIT. The ending to this story? I pulled a hamstring! And keep in mind that I am a former competitive athlete who ran the 40 yard dash in the 4.6’s and also train regularly. So it isn’t like I just stepped off my couch after months of munching on Ruffles with Ridges and sprinted. I warmed up, and it still locked right up!     The Exception to the Rule  If you hit a stick point even when on a low carb diet, you might be prescribed HIIT by the fine folks at Scivation. We usually recommend doing this on an elliptical machine on NON-weight training days. The elliptical carries much less risk than the jarring of a treadmill and gets the whole body involved unlike a bike. We usually recommend 2:1 Rest to Work periods with a five minute warm up and a five minute cool down for a total of 25-30 minutes. Again, this is to be done on NON-weight training days!   The Bottom Line  When dieting on lower carbs and in a caloric deficiency, we recommend doing low intensity cardio with your heart rate around 110-120 beats per minute. If trying to zap off that last bit of fat or if you have reached a stick point even while on lower carbs, you can add in HIIT on NON-weight training days, preferably on the elliptical machine.  When bulking, just do SOME form of cardio to avoid looking like Oprah on D-Bol.  Now get to steppin’!

FYI, my carb meal last night use ALL MACADAMIA NUT OIL for my fats. This was much easier and since my stomach is so small, it didn’t kill me to get all the food in. It took me 1.5 hrs to eat the meal. Here is what it looked like:

1. 1.5 cup asparagus = 15g carbs

2. 13 oz grapefruit = 30g carbs

3. 1/2 cup oatmeal (measured dry then add water and microwave) = 30g carbs
1 tbsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil = 15g fat

4. 16 oz yam or sweet potato = 120g carbs
1 tbsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil = 15g fat

Carbs - 195g = 780 cals
Fat - 30g = 270