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187

Wednesday, October 31st, 2007

10-30-07

Weight

187. I have gained 27 TOTAL pounds in five weeks.

Diet

Meal 1 18 Egg Whites

Peanut Butter

Grapefruit

Meal 2 Chicken

Peanut Butter

Grapefruit

Broccoli and Green Beans

Meal 3 LEAN Sirloin

Almonds

Broccoli and Green Beans

Meal 4 Lean Wild Salmon

Almonds

Broccoli and Green Beans

Meal 5 Lean Wild Salmon

Peanut Butter

Broccoli and Green Beans

Meal 6 Chicken

Peanut Butter

Spinach

Training

SQUAT ASSIST!

One Legged Leg Press

135 x 10

225 x 10

275 x 8 for three sets

Leg Press

5 plates for 3 sets of 15

V Squat

2 plates for 2 sets of 15

Lunges

4 sets of 6 with 40lb dumbbells

Leg Extension

2 sets of 15

Standing Calf Raise

4 sets of increasing weight

Skullkrushers

50 x 15

70 x 10 for 3 sets

Pressdowns

5 sets

Decline Sit Ups

3 sets of 15

Cardio

PreWO: 30 minutes

PM FAT Dog Walk: 35 minutes

The Xtend Megadose Experiment

WITH GRAPE XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water

Supplements

GRAPE Xtend Megadose

Vasocharge

Cissus

Multi

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Sesamin

Max CLA

Lean Green

Fiber

Very Green Veggie Supplement

Reflections

Today’s workout was great! My legs were very pumped and I got a hell of a sweat worked up. Cardio at 3.8 speed is a breeze now that I am eating!

Tomorrow is Trick or Treat AND bench day. Time to go scare up a BIG CHEST!

TRICK OR TREAT!!!

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Baby%20Lobliner/halloweenkami.jpg[/IMG]

[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Baby%20Lobliner/halloweenkamiandmom.jpg[/IMG]

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Posted in Training

Blog Entry

Tuesday, October 30th, 2007

10-29-07

Weight

186. STILL LEAN!!

Diet

Meal 1 18 Egg Whites

8 tsp Peanut Butter

Grapefruit

Meal 2 Chicken

Almonds

Broccoli and Green Beans

Meal 3 LEAN Sirloin

Peanut Butter

Broccoli and Green Beans

Meal 4 Chicken

Almonds

Broccoli and Green Beans

Meal 5 Lean Wild Salmon

Peanut Butter

Broccoli and Green Beans

Meal 6 18 Egg Whites

8 tsp Peanut Butter

Broccoli and Green Beans

Training

SQUATS!

10 sets of 3 with 225 pounds ATG squats. I am starting low since I haven’t done these in a long time and also to make sure I don’t tweak my lower back and knee.

Barbell Shrugs

225 x 15

315 x 10 for 3 sets

225 x 15

Donkey Calves

3 sets of 10

Curls

3 sets of 10

Hanging Leg Raise

3 sets

Machine Preacher Curl

3 sets of 10

Cardio

PreWO: 30 minutes

The Xtend Megadose Experiment

WITH APPLE XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water

Supplements

APPLE Xtend Megadose

Vasocharge

Cissus

Multi

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Sesamin

Max CLA

Lean Green

Fiber

Very Green Veggie Supplement

Reflections

What a session! I even did MORE than squats I felt so good! I am now doing a modified version of the Cut Diet Lean Mass (www.cutdietleanmass.com) except I am having cheat meals and not carb meals and eating all grapefruit around training. Here is my new diet—3k calories! I am NOT counting calories from veggies for simplicity nor am I measuring. I have six more weeks left on this bulk and if that is my one pleasure, so be it! I measure everything else.

Here is the new diet!

THE MACHINE’S CUT DIET LEAN MASS YEAH BUDDY Diet - October 29, 2007

Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water

Meal 1 18 Egg Whites

10tsp Peanut Butter

Grapefruit

56g protein, 25g fat, 30g carbs

Meal 2 8 oz Lean Meat

8tsp Peanut Butter

Grapefruit

Veggies

56g protein, 25g fat, 30g carbs

Meal 3 8 oz Lean Meat

10tsp PB or 30 almonds

Veggies
56g protein, 25g fat

Meal 4 8 oz Lean Meat

10tsp PB or 30 almonds

Veggies
56g protein, 25g fat

Meal 5 8 oz Lean Meat

10tsp PB or 30 almonds

Veggies
56g protein, 25g fat

Meal 6 8 oz Lean Meat

10tsp PB or 30 almonds

Veggies
56g protein, 25g fat

Protein - 336g = 1,344 cals 46%
Fat - 150g = 1,350 cals 46%

Carbs - 60g = 240 cals 8%
2,934 Kals

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Posted in Training

Blog Entry

Monday, October 29th, 2007

10-28-07

Weight

182.4. NEED MORE FOOD!

Diet

Meal 1 18 Egg Whites

8 tsp Peanut Butter

Meal 2 Albacore Tuna

Almonds

Meal 3 Chicken

Peanut Butter

Meal 4 Chicken and Tuna

Peanut Butter

Meal 5 CHEAT MEAL OUT WITH WIFE AND CHILD

Sushi

Other yummy stuff for Marc on a Bulk

Meal 6 18 Egg Whites

8 tsp Peanut Butter

Training

OFF

Cardio

Mowed my lawn for TWO HOURS and played with Kami at park!

The Xtend Megadose Experiment

WITH APPLE XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water

Supplements

APPLE Xtend Megadose

Vasocharge

Cissus

Multi

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Sesamin

Max CLA

Lean Green

Fiber

Very Green Veggie Supplement

Reflections

Tomorrow is 10 sets of 3 on squats. Today I rested and my back is a MESS! Let’s rock the week of the 29^th. YEAH BUDDY!

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Posted in Training

Blog Entry

Monday, October 29th, 2007

10-28-07

Weight

182.4. NEED MORE FOOD!

Diet

Meal 1 18 Egg Whites

8 tsp Peanut Butter

Meal 2 Albacore Tuna

Almonds

Meal 3 Chicken

Peanut Butter

Meal 4 Chicken and Tuna

Peanut Butter

Meal 5 CHEAT MEAL OUT WITH WIFE AND CHILD

Sushi

Other yummy stuff for Marc on a Bulk

Meal 6 18 Egg Whites

8 tsp Peanut Butter

Training

OFF

Cardio

Mowed my lawn for TWO HOURS and played with Kami at park!

The Xtend Megadose Experiment

WITH APPLE XTEND. YEAH BUDDY!

During the day: ~20 scoops in two TOTAL gallons of water

Supplements

APPLE Xtend Megadose

Vasocharge

Cissus

Multi

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Sesamin

Max CLA

Lean Green

Fiber

Very Green Veggie Supplement

Reflections

Tomorrow is 10 sets of 3 on squats. Today I rested and my back is a MESS! Let’s rock the week of the 29^th. YEAH BUDDY!

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Posted in Training

baby got back

Sunday, October 28th, 2007

10-27-07

Diet

Meal 1 Restaurant Egg whites

PREWO Whole Wheat Toast (2 slices or ~30g carbs)

Peanut Butter

Meal 2 Restaurant 2 whole eggs

PWO 2 Pancakes (~50g carbs)

Meal 3 Lean Wild Salmon

Almonds

Meal 4 Lean Wild Salmon

Almonds

Meal 5 Restaurant Chicken Salad with lettuce and chicken ONLY

Almonds

Meal 6 18 Egg Whites

8 tsp Peanut Butter

Training

DEADLIFT ASSIST DAY!

Pull ups

1 x 8

2 x 6

Barbell Rows

135 x 10

185 x 8 for 3 sets

135 x 15

Leg Curls

3 sets of 8

1 set of 15

Low Rows

2 sets of 10

Pullovers with Cable

2 sets of 15

Barbell Pullovers

1 x 15 with 50lbs

Fixed Bar Curls

50 x 10

80 x 10 for 3 sets

Alternate DB Curls

45 x 6 for 2 sets

Forearm Superset of reverse wrist curls and reverse curls

2 sets of 15

Donkey Calves

3 sets of 25

Hanging Leg Raises

3 sets of 10

Decline Sit Ups

3 sets of 15

Cardio

PreWO: 30 minutes

The Xtend Megadose Experiment

WITH APPLE XTEND—YEAH BUDDY!

PreWO: 2 scoops with vasocharge

During WO: 8 scoops

During the day: ~20 scoops in two TOTAL gallons of water

Supplements

APPLE Xtend Megadose

Vasocharge

Cissus

Multi

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Sesamin

Max CLA

Lean Green

Fiber

Very Green Veggie Supplement

Reflections

What a pump and what a day! My back is on FIRE and today was tough. I am really looking VERY vascular and full and expect to be 200 pounds at 6% bodyfat shortly. Not possible? WATCH ME!

The diet stayed good when traveling and I love ordering at restaurants and NOT dieting. Rocking the Tupperware gets old FAST!

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Posted in Training

deadlifts!

Saturday, October 27th, 2007

10-26-07

Weight: 183!

Diet

Meal 1 Lean Wild Salmon

Asaragus

Almonds

Meal 2 Lean Wild Salmon

Almonds

Meal 3 PREWO Lean Wild Salmon

Almonds

Grapefruit

Meal 4 PWO Lean Wild Salmon

Almonds

Grapefruit

Meal 5 MEETING LEAN Sirloin

Salad Bar

Broccoli

Meal 6 Restauarnt Terriyaki Salmon

Egg Whites

Salad

Training

DEADLIFT DAY!

DEADLIFTS!
135 x 10
225 x 6
315 x 3
365 x 3 for 10 sets

Cardio

PreWO: 30 minutes

The Xtend Megadose Experiment

WITH APPLE XTEND—YEAH BUDDY!

PreWO: 2 scoops with vasocharge

During WO: 8 scoops

During the day: ~20 scoops in two TOTAL gallons of water

Supplements

APPLE Xtend Megadose

Vasocharge

Cissus

Multi

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Sesamin

Max CLA

Lean Green

Fiber

Very Green Veggie Supplement

Reflections

http://www.bodybuilding.com/store/sv/sv.htm

90 serving Refreshing Apple Xtend and SHOWTIME are in stock!

Deadlifts were HARD! I am traveling yet eating all of my meals and eating mostly CLEAN! This will be the best bulk ever!

And boy will my back grow!

Since this workout was so hard, I have adjusted it so the BIG THREE are the ONLY things we do on Monday, Wednesday and Friday. Here it is:

Monday

Squat 10 sets of 3

Tuesday - Squat Assist 6-12 reps

Leg Press or Hack Squat

Leg Extension

Lunges

Abs

Calves

Wednesday

Bench 10 sets of 3 with 2 second pause at bottom of each rep

Thursday - Bench Assist 6-12 reps

Shoulder Press

CGBP

Dips

Pressdowns

Abs

Calves

Friday

Deadlift 10 sets of 3 with a complete stop and 2 second “reset” at bottom

Saturday - Back Assist

Pullups

Low Rows

Straight Arm Pulldowns

Leg Curls

Abs

Calves

It is now the morning of 10/27 and I downed egg whites and wheat toast with peanut butter. Time to hit the gym then fly back and see my AMAZINGLY BEAUTIFUL FAMILY!

I REALLY MISS KAMI! I cried for an hour alone in my room last night thinking about Kami, Thomas (the one in the oven) and my wife Katie. I am truly blessed to be able to have such a perfect family at home and to think that my pride and passion translates 100% in what I do for a living is amazing. The other day while competing believe it or not, I had a woman come up and THANK me for helping prevent diabetes in her and her family’s life. She also uses it with CHILDREN at a diabetes clinic! She has read our books and uses the Cut Diet without refeeds on these borderline diabetic children and they are getting leaner and feeling better AND controlling blood sugar. Since my father died from this horrible, debilitating disease, this has really made me think how much I love helping people reach their goals. Not just physique goals, but HEALTHY LIFESTYLE goals.

Time to hit some back and arms. YEAH BUDDY!

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Posted in Training

Blog Entry

Friday, October 26th, 2007

10-25-07

Diet

Meal 1 18 Egg Whites

8 tsp Peanut Butter

Grapefruit

Meal 2 16 Egg Whites

8 tsp Peanut Butter

Grapefruit

Meal 3 Lean Wild Salmon

Asaragus

Almonds

Meal 4 Lean Wild Salmon

Asaragus

Almonds

Meal 5 Cashew Chicken

Peanut Butter

Asparagus

Meal 6 18 Egg Whites

8 tsp Peanut Butter

Training

Bench Chest Assistance Exercises

Smith Shoulder Press

135 x 10

185 x 10

225 x 6

235 x 4

185 x 10

CGBP

135 x 10

185 x 10

205 x 10

Dips

45 on waist for 3 sets of 10

Pressdowns

4 sets of 10-15

Rear Delt Machine

80 x 10 for 3 sets

Lateral Raises

25 x 10 for 3 sets

Decline Situps

3 x 15

Seated Calf Press

150 x 25 for 3 sets

Cardio

PreWO: 30 minutes

PWO: 20 minutes

The Xtend Megadose Experiment

WITH APPLE XTEND—YEAH BUDDY!

PreWO: 2 scoops with vasocharge

During WO: 8 scoops

During the day: ~20 scoops in two TOTAL gallons of water

Supplements

APPLE Xtend Megadose

Vasocharge

Cissus

Multi

Pro Liver

Pure ALA

Elastamine

Fish Oil

GLA

Sesamin

Max CLA

Lean Green

Fiber

Very Green Veggie Supplement

Reflections

I am done competing for a while and this time I mean it! I need to gain size and I will! I am up to 182 and my ab veins and cuts are still showing! We just got done filming for two straight days on our new video, TriPhase Training Phase 2. LiftRite with Jim Britain is up as well for phase one and it is awesome! We will also have a TriPhase that is NOT a LiftRite that will launch in about two weeks. Check it out!

http://www.bodybuilding.com/fun/liftrite13.htm

This video is off the hook!

I have decided to do a powerlifting split. We will be taking in, get ready for it, CARBS!, to fuel my PERFORMANCE! It is about more than physique now, it is about performing and I will be adding carbs to my diet. Here is the new diet:

THE MACHINE’S LEAN MASS YEAH BUDDY Diet – October 24, 2007

Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water

Meal 1 9 Egg Whites

4 Whole DHA eggs

Grapefruit or Oats or Fruit

56g protein, 20g fat, 30g carbs

Meal 2 8 oz Fish

Grapefruit or Oats or Fruit

8tsp Peanut Butter

56g protein, 20g fat, 30g carbs

Meal 3 8 oz Fish

8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
56g protein, 20g fat

Meal 4 8 oz Fish

8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
56g protein, 20g fat

Meal 5 8 oz Fish

8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
56g protein, 20g fat

Meal 6 8 oz Fish

8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
56g protein, 20g fat

Archive for October, 2007