Derek Charlebois, Rob Moran, and Marc Lobliner's Legendary 2010 Prep - Page 85

ygbodybuilder10 · 07-05-2009, 10:19 PM

Quote:

Originally Posted by Lando33

Agreed! Marc is one of the best Team Scivation clients out there! He NEVER misses a meal and NEVER misses an update.

I am also back from my weekend adventure at Busch Gardens in Williamsburg. We hit up every roller coaster in the park (some more than once!!!) and my wife and I really enjoyed the weekend away. I had some food, fun and sun and am also looking foward to getting back to my structered lean bulk and awesome training.

Here are some pics from the weekend:

that park must of been empty at least compared to disney world, we had to wait like an hour to get on one ride

shinivan · 07-06-2009, 12:33 AM

Quote:

Originally Posted by Scivation

What timing!

See attached!

i am not able to open the file but thank you guys for replying back.

Scivation · 07-06-2009, 02:51 AM

Quote:

Originally Posted by shinivan

i am not able to open the file but thank you guys for replying back.

Keep It Free, Keep It THREE!
The Team Scivation Guide to the Weekly ?Free Meal?
By: Marc Lobliner, Derek Charlebois and Rob Moran?Team Scivation (www.teamscivation.com)

If a question is asked 400 times per day, then it deserves an answer. ?What can I eat for my free meal?? This is the question. Team Scivation has developed an easy to follow guideline that will make it as easy as one, two, three to make the free meal work for YOU!
Many diets allow for a weekly free meal. In fact, the largest FREE personal training and diet program, Team Scivation, uses this strategy in its very own CHA Diet (www.scivationbooks.com and www.teamscivation.com). We do not call it a ?cheat? meal because it is on the program! Cheating is when you DON?T follow the program. The free meal will help keep your body on its? toes, rev up metabolism and also keep you SANE with yummy, not so healthy foods! But we have seen many people OVERDO it or not do it at all. Both of these can have negative ramifications. If you go to a buffet, you can eat MUCH more than normal -- to the point of gluttony which can consist of swollen ankles, bloated abs, and a 12 hour date with the porcelain princess! NOT having it can be just as bad. When dieting, the free meal acts to stimulate the metabolism. When you eat 100% clean for an extended period, the low calories become maintenance and fat loss stalls. This is where the free meal can kick your metabolism straight in the glutes and get your glutes tight and firm!
Shizzam! The FREE part also stands for FREEDOM! The freedom to eat without guilt, without a food scale, and without counting. It is psychological freedom at its finest! ENJOY it. Take someone on a date. Eat an ice cream cone with your dog. Or if you really want to get freaky, get some honey and whipped cream and?never mind.
So back to the RULES. The ?Rule of Three? represents three courses. But we are NOT allowing trips to the buffet as a free meal. Sit down at a restaurant or enjoy home cooked yummyness! The three courses are:

? Course 1: Salad OR Soup OR Appetizer
o You may have any ONE of these.
o Appetizers are usually meant for two. You can even get fried stuff. Any appetizer works. Just eat half of it or split it with someone. Don?t take it home!
o For salads, just get any old salad you want and eat the GOOD DRESSING! You know, the creamy stuff that is ?bad? for you!
o Soup is GOOD. Get any soup on the menu. A bowl, not a pitcher!
? Course 2: Main course
o ANYTHING on the menu. Fried food, pizza, calamari, burger and fries, chitterlings, latkes, s?cargo, pork n? beans, chimichangas, meat pie?.you get the point!
? Course 3: Dessert
o Let them eat cake! Rock it out. Apple Pie ala Mode, cheesecake, fried bananas, banana splits. Just order dessert!
This should satiate you and not leave you feeling BAD. The rule is that if it is not the last meal of the day that you should be able to eat your normally scheduled meal after it. If you cannot, you overdid it.

There you go! Now have a good time and fit in with the ?average? people for once! Be sure to check out www.teamscivation.com so you can be on your way to getting the body of your dreams for FREE!

Scivation · 07-06-2009, 03:32 AM

7-5-09

430am QUAD DAY at SuperFitness, Burlington, NC

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

Quads

Leg extensions
120 x 15
150 x 15
200 (rack) x 12
232.5 (rack + extra weight) x 10
232.5 (rack + extra weight) x 8
5 sets

Squats
135 x 10
225 x 8
275 x 4
225 x 6
185 x 6
135 x 6
6 sets

Hack squat
135 x 10
225 x 5
225 x 3
185 x 5
135 x 8
5 sets

Leg press
315 x 12
495 x 8
585 x 6
405 x 6
225 x 15
6 sets

Walking lunges
BW x 12
40 x 12
60 x 12
80 x 12
100 x 12
5 sets

Leg extensions
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
7 sets

34 total sets of WHEELS

PWO Cardio
Treadmill at 3.2 speed and zero incline for 30 minutes.

PM Cardio because my legs needed blood flow after the flight!
30 minutes up to 15 incline and 3.6 speed on treadmill.
5 min cooldown

4am Meal 1 PreWO
7oz chicken
80g oatmeal
30g peanut butter
50p, 15f, 60c

730am Meal 2 PWO
Scivation Egg Pancake
30g peanut butter
80g oatmeal
50p, 15f, 60c

TEXAS TIME CHANGE

12pm ON PLANE Meal 3
7oz lean ground beef
18 almonds
50p, 15f

330pm IN HOTEL Meal 4
7oz lean ground beef
18 almonds
Small apple
50p, 15f, 10c

6pm Meal 5
7oz chicken
30g peanut butter
Broccoli slaw
Mustard and stevia on top made into a salad
50p, 15f

8pm Meal 6 Roadhouse
8oz lean steak
Broccoli
56p, 15f

10pm Meal 7
7oz lean ground beef
30g peanut butter
99g blueberries
Broccoli slaw
50p, 15f, 15c

DAILY DIARY!

It was SO HARD to leave Sunday morning but we have a mission to DOMINATE with Team Scivation! Today I roll around breaking open and GROWING business with friend, colleague and bodybuilder, Europa Field Rep Superstar Joy Tamburin. We went out to eat last night and this guy is 5'10" or so and HUGE and in shape. We will have a blast and he will make me look small!

Time to get it while the getting' is good! I have hamstrings and calves today at Gold's Plano at 5am with that big bastard Joey. This is his first time trying the Blue RAZ Xtend and he is JACKED about it! Time to CRUSH IT!

cantelmi · 07-06-2009, 03:35 AM

I just got done with arms while smashing apple xtend!

Now after seeing your quads i am super pumped for legs tomorrow!!

Awesome session and even better eating Marc!

trapt1213 · 07-06-2009, 04:19 AM

Quote:

Originally Posted by Scivation

7-5-09

430am QUAD DAY at SuperFitness, Burlington, NC

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

Quads

Leg extensions
120 x 15
150 x 15
200 (rack) x 12
232.5 (rack + extra weight) x 10
232.5 (rack + extra weight) x 8
5 sets

Squats
135 x 10
225 x 8
275 x 4
225 x 6
185 x 6
135 x 6
6 sets

Hack squat
135 x 10
225 x 5
225 x 3
185 x 5
135 x 8
5 sets

Leg press
315 x 12
495 x 8
585 x 6
405 x 6
225 x 15
6 sets

Walking lunges
BW x 12
40 x 12
60 x 12
80 x 12
100 x 12
5 sets

Leg extensions
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
7 sets

34 total sets of WHEELS

PWO Cardio
Treadmill at 3.2 speed and zero incline for 30 minutes.

PM Cardio because my legs needed blood flow after the flight!
30 minutes up to 15 incline and 3.6 speed on treadmill.
5 min cooldown

4am Meal 1 PreWO
7oz chicken
80g oatmeal
30g peanut butter
50p, 15f, 60c

730am Meal 2 PWO
Scivation Egg Pancake
30g peanut butter
80g oatmeal
50p, 15f, 60c

TEXAS TIME CHANGE

12pm ON PLANE Meal 3
7oz lean ground beef
18 almonds
50p, 15f

330pm IN HOTEL Meal 4
7oz lean ground beef
18 almonds
Small apple
50p, 15f, 10c

6pm Meal 5
7oz chicken
30g peanut butter
Broccoli slaw
Mustard and stevia on top made into a salad
50p, 15f

8pm Meal 6 Roadhouse
8oz lean steak
Broccoli
56p, 15f

10pm Meal 7
7oz lean ground beef
30g peanut butter
99g blueberries
Broccoli slaw
50p, 15f, 15c

DAILY DIARY!

It was SO HARD to leave Sunday morning but we have a mission to DOMINATE with Team Scivation! Today I roll around breaking open and GROWING business with friend, colleague and bodybuilder, Europa Field Rep Superstar Joy Tamburin. We went out to eat last night and this guy is 5'10" or so and HUGE and in shape. We will have a blast and he will make me look small!

Time to get it while the getting' is good! I have hamstrings and calves today at Gold's Plano at 5am with that big bastard Joey. This is his first time trying the Blue RAZ Xtend and he is JACKED about it! Time to CRUSH IT!

Good morning! And CRUSH IT! :P

Scivation · 07-06-2009, 06:24 AM

Hammy shot today:

**Beast** · 07-06-2009, 07:32 AM

Beast bulking time! I will be having 6 meals a day, all containing 50 protein, 30 carbs, and 15 fat plus a PWO shake of Scivation Whey+Carb Slam (waxy maize).

Total Macros:
Protein = 350 (1400 cals)
Carbs = 210 (840 cals)
Fat = 90 (810 cals)
Calories = 3050

Beast Workout 7-6-2009

Chest + Calves

Bench Press
275 X 6
285 X 6
295 X 4

Incline DB Press
120's X 4, 4, 4

Dips
BW+75 X 6, 4

Standing Calf Raise
225 X 6, 6, 6

Seated Calf Raise
160 X 6, 6, 6

jbraider · 07-06-2009, 07:50 AM

Welcome to Texas, Marc! Hope you like the heat.....it's been crazy hot this summer!

NTT91 · 07-06-2009, 08:25 AM

Derek, Do you ever get hungry eating so few calories while bulking. I remember reading your articles where you at over 4k a day and still said you were hungry, lol. Maybe it was becuase you were a teenager? I would think that 3k would be maintenece for you, am I wrong?

**Beast** · 07-06-2009, 09:04 AM

Quote:

Originally Posted by NTT91

Derek, Do you ever get hungry eating so few calories while bulking. I remember reading your articles where you at over 4k a day and still said you were hungry, lol. Maybe it was becuase you were a teenager? I would think that 3k would be maintenece for you, am I wrong?

I wasn't really hungry before I added the carbs in! I think by maintaining stable insulin/blood glucose levels by eating good fats with every meal hunger is controlled.

NTT91 · 07-06-2009, 09:10 AM

Quote:

Originally Posted by Beast

I wasn't really hungry before I added the carbs in! I think by maintaining stable insulin/blood glucose levels by eating good fats with every meal hunger is controlled.

hmm, interesting. But what about total calories? Would you agree that 3k is probably maintenence if not under maintenence for you?

**Bignbuff** · 07-06-2009, 09:29 AM

How do you gain mass with so few calories on your bulk, Beast? At 216 pounds, 3050 calories is only 14x your bodyweight. This is usually maintenance or even cutting calories for some people.

Are you trying to gain weight real slowly to minimize fat gain?

I guess, if it ain't broke, don't try to fix it though.

Carlito99 · 07-06-2009, 09:59 AM

Quote:

Originally Posted by NTT91

hmm, interesting. But what about total calories? Would you agree that 3k is probably maintenence if not under maintenence for you?

Quote:

Originally Posted by Bignbuff

How do you gain mass with so few calories on your bulk, Beast? At 216 pounds, 3050 calories is only 14x your bodyweight. This is usually maintenance or even cutting calories for some people.

Are you trying to gain weight real slowly to minimize fat gain?

I guess, if it ain't broke, don't try to fix it though.

Remember that he uses the diabetic exchange.. So it's actually quite a bit more than 3050 probably due to all the trace calories that aren't officially counted

Scivation · 07-06-2009, 11:40 AM

Quote:

Originally Posted by jbraider

Welcome to Texas, Marc! Hope you like the heat.....it's been crazy hot this summer!

It is nice out!

**Beast** · 07-06-2009, 01:47 PM

Quote:

Originally Posted by NTT91

hmm, interesting. But what about total calories? Would you agree that 3k is probably maintenence if not under maintenence for you?

Quote:

Originally Posted by Bignbuff

How do you gain mass with so few calories on your bulk, Beast? At 216 pounds, 3050 calories is only 14x your bodyweight. This is usually maintenance or even cutting calories for some people.

Are you trying to gain weight real slowly to minimize fat gain?

I guess, if it ain't broke, don't try to fix it though.

Since I am coming off of a cut I should be able to gain some weight at this caloric level but I am sure I will have to raise calories as I go. This is just my starting point. Basically I took my cutting diet and adding 30 grams of carbs to meal of my meals.

Quote:

Originally Posted by Carlito99

Remember that he uses the diabetic exchange.. So it's actually quite a bit more than 3050 probably due to all the trace calories that aren't officially counted

Correct, if I was to plug what I eat into fitday it would probably be closer to 3300-3500.

tony_v · 07-06-2009, 03:29 PM

Quote:

Originally Posted by Lando33

The size of your sword doesn't scare me; it's how you hold it that freaks me out.

trapt1213 · 07-06-2009, 03:33 PM

Quote:

Originally Posted by tony_v

The size of your sword doesn't scare me; it's how you hold it that freaks me out.

If I saw rob Coming at me with that sword and that look. I would **** freak out! :P haha Love that picture btw.

mad86 · 07-06-2009, 03:37 PM

Quote:

Originally Posted by Beast

Beast bulking time! I will be having 6 meals a day, all containing 50 protein, 30 carbs, and 15 fat plus a PWO shake of Scivation Whey+Carb Slam (waxy maize).

Total Macros:
Protein = 350 (1400 cals)
Carbs = 210 (840 cals)
Fat = 90 (810 cals)
Calories = 3050

Beast Workout 7-6-2009

Chest + Calves

Bench Press
275 X 6
285 X 6
295 X 4

Incline DB Press
120's X 4, 4, 4

Dips
BW+75 X 6, 4

Standing Calf Raise
225 X 6, 6, 6

Seated Calf Raise
160 X 6, 6, 6

hey derek this looks like your last bulk cycle with 30 grams of carbs added each meal with waixy maze post workout..Why didn't you just add pre and post workout carbs first then add the rest of the carbs in instead of just adding carbs to all your meals right away..im not questioning you ..just wondering. What is your cardio only days look like or off days?

alaska21 · 07-06-2009, 06:34 PM

Marc with all that ground beef you're eating, do you just brown it and then eat it? Or are you seasoning it?

Nice to add a little flavor but I know you're 100% ultra strict on this diet so was just wondering

Scivation · 07-06-2009, 06:35 PM

Quote:

Originally Posted by alaska21

Marc with all that ground beef you're eating, do you just brown it and then eat it? Or are you seasoning it?

Nice to add a little flavor but I know you're 100% ultra strict on this diet so was just wondering

I cook it in a pan with non caloric seasoning. I then top with mustard and stuff. I have BBQ sauce at times, with NO High Fructose Corn Syrup, which adds 30 cals per tbsp. But who cares?!!?

triplewhammy · 07-06-2009, 07:50 PM

Quote:

Originally Posted by Scivation

I cook it in a pan with non caloric seasoning. I then top with mustard and stuff. I have BBQ sauce at times, with NO High Fructose Corn Syrup, which adds 30 cals per tbsp. But who cares?!!?

Dude you've been getting hammered about your diet lately, over 10 or 20 calories here and there! LOL

-Josh

**Beast** · 07-06-2009, 08:10 PM

Quote:

Originally Posted by mad86

hey derek this looks like your last bulk cycle with 30 grams of carbs added each meal with waixy maze post workout..Why didn't you just add pre and post workout carbs first then add the rest of the carbs in instead of just adding carbs to all your meals right away..im not questioning you ..just wondering. What is your cardio only days look like or off days?

It just felt like the right thing to do

whatnow5 · 07-06-2009, 10:28 PM

Quote:

Originally Posted by Beast

I wasn't really hungry before I added the carbs in! I think by maintaining stable insulin/blood glucose levels by eating good fats with every meal hunger is controlled.

So true! Its amazing how it doesnt really make a difference how many cals your eating when your insulin is stable.

Spottydog · 07-06-2009, 11:53 PM

Quote:

Originally Posted by Lando33

I love this pic!
Dude, I think of you everytime I think of missing a workout now! (everybody else will be like

but Rob probably gets it.)

Quote:

Originally Posted by Beast

I wasn't really hungry before I added the carbs in! I think by maintaining stable insulin/blood glucose levels by eating good fats with every meal hunger is controlled.

Weird, I am the opposite, carbs (complex ones anytway) make me soooo full, especially with fat!

I'm gonna shoot a Q's email. Still editing my log, but it'll be up tonight I hope!

Scivation · 07-07-2009, 03:07 AM

7-6-09

5am HAMSTRING DAY at Gold's Gym, Plano, TX

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

Hamstrings

Seated Leg Curl
125 x 15
145 x 12
175 x 10
175 x 10
125 x 12
85 x 15
6 sets

Stiff leg deadlift
135 x 15
225 x 12
275 x 8
315 x 4
225 x 10
135 x 15
6 sets

High heel leg press
405 x 15
405 x 15
405 x 15
315 x 15
225 x 35
135 x 100
6 sets

Thigh and Ass

Adductors
70 x 20
110 x 15
130 x 15
150 x 6
4 sets

Abductors
90 x 15
110 x 12
130 x 8
150 x 6
4 sets

Glute raise
125 x 15
125 x 10
110 x 8
3 sets

Calves

Seated calf raise
2 plates x 15
3 plates x 12
3 plates x 12
3 plates x 12
4 sets

Leg press calves
405 x 15
405 x 15
495 x 12
495 x 15
4 sets

Standing calf raise
250 x 10
250 x 10
250 x 10
210 x 15
4 sets

41 TOTAL SETS!

PM Cardio
30 minutes on treadmill at 3.2 speed and zero incline

DIET

4am Meal 1 PreWO
7oz Turkey
30g peanut butter
80g oatmeal
50p, 15f, 60c

7am Meal 2 PWO
7oz Beef
30g peanut butter
80g oatmeal
50p, 15f, 60c

10am Meal 3
7oz turkey
Broccoli
18 almonds
50p, 15f

130pm Meal 4
7oz lean beef
Broccoli slaw
18 almonds
50p, 15f

430pm Meal 5 Texas Roadhouse
7oz sirloin
Broccoli
Peanuts
50p, 15f

730pm Meal 6
7oz lean beef
30g peanut butter
99g blueberries
Broccoli slaw
50p, 15f, 15c

1130pm Meal 7
7oz lean beef
30g peanut butter
99g blueberries
50p, 15f, 15c

DAILY DIARY

Wow, what a day! My boy Joey from Europa and I crushed the streets and had a very successful day. But the way we started the day was amazing. We met at 5am at Gold's Gym, Plano. It was hamstring day, and it was going to be intense. I knew it would be after we slammed out 315 for reps on stiff leg deadlift! Not many people can hang with my intensity, but Joey is the man. We slammed that and then did up to 100 reps per set on high-foot-placement hamstring leg press! By the end, my hammies we're veiny, tired and ready for hypertrophy!

We rolled all day and ate our meals. I stuck to my meal plan as always and as I will always do because I have a damn IFBB Pro card at stake! We then ended the day and stopped and got lean steak and broccoli at the Texas Roadhouse and mapped out what we are doing tomorrow through Thursday. Tomorrow, we are hitting chest!

I miss my wife and kids more than you can imagine, but what I am doing here is absolutely necessary for the growth and dominance of Scivation. We are breaking down walls and I am telling everyone who will listen about our mission, what we stand for, and how we will work WITH them. We care about our customers, and will always offer them the best support imaginable.

PGN is rocking and we are growing rapidly. Estracort is getting some amazing reviews and women and men are getting fantastic results. This is very exciting! We also just launched Once-A-Month, a monthy bloat control supplement for women at that "time of the month".

Tomorrow is a new day. Time to grow myself, grow Scivation, and grow as a respectable, ethical human being. There is no reason for mediocrity. Brilliance is the only option!

NTT91 · 07-07-2009, 05:49 AM

I remember reading a thread Derek made that said if you mix creatine mono with xtend, you have all your intra workout needs met. Do you guys personally do this, as I've read that creatine mono becomes useless once it sits in water for an extended period of time.

trapt1213 · 07-07-2009, 06:01 AM

Quote:

Originally Posted by triplewhammy

Dude you've been getting hammered about your diet lately, over 10 or 20 calories here and there! LOL

-Josh

I dunno why though, he is doing what works best for him ( him Being Marc). His diet is made for him, and it gives him awesome results! Good Morning!

Scivation · 07-07-2009, 06:47 AM

Today's Update Pics

Scivation · 07-07-2009, 06:49 AM

Quote:

Originally Posted by NTT91

I remember reading a thread Derek made that said if you mix creatine mono with xtend, you have all your intra workout needs met. Do you guys personally do this, as I've read that creatine mono becomes useless once it sits in water for an extended period of time.

It takes DAYS to even start to degrade. So mix it in there!

But with Vasocharge, you do not need to!

I PRESONALLY mix 5g in Xtend PWO.