6-25-09

6-25-09


392 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!


AM Cardio on MT Stomach
5 min warm up
30 min at 4.2 speed and 15 incline
5 min cool down


Metabolic Shred PM
All sets done for around 15 reps


Incline hammer strength
Db curl
Hammer strength abs
5 sets each

Leg extension
Calf raise
Bruce lees
5 sets each

Cable crossovers
Weighter overhead ab crunch
Tricep pressdowns
5 sets each

Life fitness curl
Life fitness ab crunch
Push ups
5 sets each

Hammer tricep pressdown
V ups
Push ups
5 sets each

75 total sets

SHRED!!!





Today's Diet!

Meal 1:
7oz chicken
30g peanut butter
50p, 15f

Meal 2:
Egg Whites
32p

Meal 3:
7oz chicken
30g peanut butter
99g blueberries
50p, 15f, 15c

Meal 4:
7oz steak
Broccoli
30g peanut butter
50p, 15f

Meal 5:
6oz Flillet
Salad
42p

Meal 6
7oz steak
Broccoli
30g peanut butter
50p, 15f


NEW DIET STARTING TODAY!

Time to ramp up the calories with PRE and POST WORKOUT CARBS!



Marc Lobliner Off-Season Diet- Starting 6-26-2009
Meals Carbs Protein Fat Calories
Meal 1 15 49 15 391
Meal 2 0 49 15 331
Meal 3 0 49 15 391
Meal 4 (pre-workout) 30 49 15 451
Meal 5 (post-workout 30 49 15 451
Meal 6 0 49 15 331
Meal 7 15 49 15 331
Total 90 343 105 2677

Meal 1 (+1 Essential FA & 1 CLA)
-2 Cups Egg Whites + Psyllium Husk into Egg Pancake
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Grapefruit or 99g Blueberries

Meal 2 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)

Meal 3 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)

Meal 4 (PreWO+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Cup Oatmeal

Meal 5 (Post-Workout)
-2.5 Scoops Scivation Whey or 7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Cup Oatmeal

Meal 6 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)

Meal 7 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Grapefruit or 99g Blueberries

Training Split
Day 1: Quads and Hamstrings and 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 2: Chest and Triceps and 30 minutes cardio 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 3: Back and Biceps and 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 4: 20 minutes HIIT cardio on treadmill or bike or 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 5: Deadlifts, Glutes and Hamstrings and 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 6: Shoulders and Traps and 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself! Metabolic
Day 7: OFF or 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!

Daily Pills Not Listed in Meals:
Essential FA
Primaforce Max CLA
Primaforce Pro Liver
Multivitamin
Knockout
Scivation Sesamin
PGN Estracort
Primaforce Cissus
Primaforce Elastamine
Primaforce Idebenone
Showtime
Primaforce Lean Green