Scivation’s BodyBlog

7-2-08

 

Well, here we go! Delts and traps and a LOT of cardio! The shred is here and this is THE show of the year for me. I am going into this like I am DONE after it. I’m going all out baby! 5.5 weeks!

 

With that said, my lower abs and back are coming in and there is a line across my glutes. Per Chuck, teh glutez will be shredded! I will also be doing a photoshoot 1 week after my contest with Kurt Weidner, so I MUST be sickly shredded to not look fat next to this freak!

 

 

Delts and Traps—All sets of 10

 

 

DB Shoulder Press

6 sets

 

Lateral Raises

5 sets

 

Barbell Shrugs

5 sets

 

Hanging Leg Raise

3 sets

 

Rear Delt Machine

3 sets

 

Machine Shoulder Press

3 sets

 

DB Shrugs

3 sets

 

Rope Upright Row

3 sets

 

Hanging Leg Raise

2 sets

 

 

 

 

Cardio: 60 minutes PreWO and 45 minutes afternoon with Xtend During. 3.4 speed, 0 incline.

 

 

The Xtend Megadose Experiment

 

WITH teh APPLE Xtend YEAH BUDDY!

 

During the day: ~30 scoops in two TOTAL gallons of water

 

 

Supplements

 

Xtend Megadose

Refreshing Berry Vasocharge

Multi

Sesamin

Dialene 4

Yohimbine HCl

SCIVATION WHEY!

KNOCKOUT!

 

Diet

 

LOW LOW LOW

 

NOTE! I have substituted Scivation Whey and Peanut Butter for 2-4 meals per day.

 

Meal 1                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

6.5 oz grapefruit or 99g fresh blueberries

35g protein, 15g carbohydrates, 10g fat

 

 

Meal 2                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat

 

 

Meal 3                  

5 oz tilapia

1 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus      

35g protein, 5g carbohydrates, 5g fat

 

Meal 4                  

5 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 4 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat                     

 

 

Meal 5                  

5 oz tilapia

1 tsp Oil (Udos/Mac Nut/Olive/Flax)

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 5g fat

 

 

Meal 6                  

4 oz tilapia

2 tsp Oil (Udos/Mac Nut/Olive/Flax)

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus    

28g protein, 5g carbohydrates, 10g fat

 

 

 

 

Protein – 203g = 812 Cals, Carbohydrates (NON CARB NIGHT) – 40g = 200 Cals, Fat – 50g = 450 Cals

Total Calories – 1462 Calories NON-carbohydrate night

Total Calories CARB NIGHTS – 1985 Calories

 

 

Every 24^th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb Meal must be eaten in this order.

               

            1.         1 cups steamed green beans or 8 oz asparagus = 10g carbohydrates

 

2.         ½ cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates

            6.5 oz grapefruit or 99g fresh blueberries = 15g carbohydrates

                      
  1 tbsp Oil (Udos/Mac Nut/Olive/Flax) = 15g fat

 

            3.         10 oz sweet potato = 75g carbohydrates

                      
  2 tsp Oil (Udos/Mac Nut/Olive/Flax) = 10g fat

                      
  

 

130g Carbohydrates = 520 Kcals, 25g Fat = 225 Kcals

 

 

 

Latest Pics from 6-29-08 at 205lbs:

 

http://forum.bodybuilding.com/showpost.php?p=185437961&postcount=414

 

http://forum.bodybuilding.com/showpost.php?p=185438451&postcount=415

 

 

 

 

UPCOMING CONTEST!

www.knoxclassic.com

The Knox Bodybuilding and Figure Classic
August 9, 2008 - John Cox Auditorium - Knoxville,  Tennessee
Melissa Maness (865-310-9347)

This entry was posted on Thursday, July 3rd, 2008 at 6:44 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.