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

[MKW]

Originally Posted by DIreland89

http://forum.bodybuilding.com/showth...hp?t=113689801

Read ze study! I feel like it gives me a bit of pick up when working out as well. But it does not contain caffeine if that is what you're asking. Also here is a quote from the supplement page about xtend :P.

Xtend is a precise, scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery at the same time.

Hope that helps

Thanks man. Yeah I had read all of that which is why I was so confused when my friend told me it didn't have any energy effect... I figured "energy aminos" meant energy! Haha

[DIreland89]

Originally Posted by MKW

Thanks man. Yeah I had read all of that which is why I was so confused when my friend told me it didn't have any energy effect... I figured "energy aminos" meant energy! Haha

No problem! I am sure if Marc/Derek/Rob wants to answer your question with more detail they will. It is a great supplement, In my opinion.

[MKW]

Originally Posted by DIreland89

No problem! I am sure if Marc/Derek/Rob wants to answer your question with more detail they will. It is a great supplement, In my opinion.

Yeah man, agreed. From everything I've heard the supplement is amazing. I'll be picking it up regardless of the actual energy factor.

[Beast]

Xtend = energy at the cell level, not nervous system. So no stim type energy. If you want a good energy supplement without caffeine go with Dialene 4X.

Originally Posted by MKW

Interesting. Someone told me that Xtend is primarily for recovery and doesn't do much in regards to energy in the gym. False? Because I'm looking for an energy supplement but don't want to take Vasocharge just yet because I'm currently holding off on creatine.

Originally Posted by DIreland89

http://forum.bodybuilding.com/showth...hp?t=113689801

Read ze study! I feel like it gives me a bit of pick up when working out as well. But it does not contain caffeine if that is what you're asking. Also here is a quote from the supplement page about xtend :P.

Xtend is a precise, scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery at the same time.

Hope that helps

Originally Posted by MKW

Thanks man. Yeah I had read all of that which is why I was so confused when my friend told me it didn't have any energy effect... I figured "energy aminos" meant energy! Haha

Originally Posted by DIreland89

No problem! I am sure if Marc/Derek/Rob wants to answer your question with more detail they will. It is a great supplement, In my opinion.

Originally Posted by MKW

Yeah man, agreed. From everything I've heard the supplement is amazing. I'll be picking it up regardless of the actual energy factor.

[Blimp2Pimp]

Originally Posted by Beast

Xtend = energy at the cell level, not nervous system. So no stim type energy. If you want a good energy supplement without caffeine go with Dialene 4X.

but it does have caffeine Big D

[Lando33]

Originally Posted by Beast

Xtend = energy at the cell level, not nervous system. So no stim type energy. If you want a good energy supplement without creatine go with Dialene 4X.

Originally Posted by Blimp2Pimp

but it does have caffeine Big D

fixed

[abdotoni]

Originally Posted by Spottydog

Oh wow. Once in a while I get away with little sleep, but everyday? How do you even recover?

who cares about recovering, let me workout as much as I can now, my body fat is like 3% i love the way I look, and I dont care about all these myth recover to get big or whatever, I listen to my body and look at the mirror, and if I like what I see then I dont care about breaking the rules of weight lifting.

[Beast]

Originally Posted by Lando33

fixed

Thank you!

[abdotoni]

Originally Posted by Scivation

It is amazing that there are any black bodybuilders left in the IFBB....

http://www.huffingtonpost.com/2009/1..._n_349602.html

hey Marc, what do you think about ZMA is there any benefits or side effects into it

[MAX-OT-IVAN]

Mmmmmm, cant wait to have me some Thanksgiving eating! Bulking during the holidays is just great!

[mad86]

Originally Posted by dfunk

Well I do not have any literature BUT I have been working night shift for 1 year. Working nights has had absolutely NO effect on fat loss or lean mass gains. I'm not saying that it doesn't effect your health (maybe, maybe not) but I am saying that for physique purposes I haven't noticed anything. Just eat your meals as you would in the daytime. I wake up at 3pm and have meal 1 and then continue eating meals all they way up until 7am or so (I go to bed around 9am). THE WORST THING YOU COULD DO IS STRESS OUT ABOUT IT AND NOT EAT SIMPLY BECAUSE YOU HEARD YOUR METABOLISM SLOWS DOWN AT NIGHT. Personally, I think that is BS because the most successful cut I've had to this day has been while on the overnights. Just my .02.

Thanks for the insightful post man.

[DrunkMuscle]

Hey Marc, I'm kind of doing something like you, 300g protein, 100g fat, and less than 30g carbs. (2 meals with greens) (Dave Palumbo's cutting diet).

I have a few questions,
how come you only get 50g protein for 8oz? I get 64g. :S
Are you gaining muscle mass on this diet?
What is your maintenance level? (Cals)

Thanks.

[jacked in MI]

Originally Posted by MAX-OT-IVAN

Mmmmmm, cant wait to have me some Thanksgiving eating! Bulking during the holidays is just great!

I'm with you about bulking during the holidays! T-Day and X-mas Day food rocks. -Jeff

[DrunkMuscle]

Originally Posted by jacked in MI

I'm with you about bulking during the holidays! T-Day and X-mas Day food rocks. -Jeff

Yeah and it's usually free! Haha!

[jacked in MI]

Originally Posted by DrunkMuscle

Yeah and it's usually free! Haha!

Even better

[Scivation]

Originally Posted by abdotoni

hey Marc, what do you think about ZMA is there any benefits or side effects into it

No sides unless you take a TON of zinc. If low in these minerals, it can help. I get enough Zinc and Magnesium through my diet and multi.

Originally Posted by DrunkMuscle

Hey Marc, I'm kind of doing something like you, 300g protein, 100g fat, and less than 30g carbs. (2 meals with greens) (Dave Palumbo's cutting diet).

I have a few questions,
how come you only get 50g protein for 8oz? I get 64g. :S
Are you gaining muscle mass on this diet?
What is your maintenance level? (Cals)

Thanks.

1) I estimate 50g protein. All I care about is the 8oz. I am consistent with it.
2) Read the log, you tell me! I am going to raise carbs considerably throughout this diet though. Goal is 220 in 8 weeks.
3) Maintenance level is hopefully 8k calories when I hit 220lbs.

You guys overanalyze things. The body is CONSTANTLY changing. There is no such thing as maintenance. This is why everyone NEEDS Derek to judge their progress and apply the necessary changes. The body is not a textbook.

[bballbrett5]

so has the Workout Nutrition Stack (xtend+vaso) sold on bb.com been discontinued to prepare for the new pre-WO? Was such a great deal

[Scivation]

Originally Posted by bballbrett5

so has the Workout Nutrition Stack (xtend+vaso) sold on bb.com been discontinued to prepare for the new pre-WO? Was such a great deal

It has been discontinued because we were losing our ass on it!

Vasocharge is here to stay!

[tonsti]

Originally Posted by Scivation

It has been discontinued because we were losing our ass on it!

Vasocharge is here to stay!

Very thankfull for it while it lasted!Sorry to see it go.It was a kick ass deal for sure.

[marcosbaez]

Originally Posted by Scivation

No sides unless you take a TON of zinc. If low in these minerals, it can help. I get enough Zinc and Magnesium through my diet and multi.



1) I estimate 50g protein. All I care about is the 8oz. I am consistent with it.
2) Read the log, you tell me! I am going to raise carbs considerably throughout this diet though. Goal is 220 in 8 weeks.
3) Maintenance level is hopefully 8k calories when I hit 220lbs.

You guys overanalyze things. The body is CONSTANTLY changing. There is no such thing as maintenance. This is why everyone NEEDS Derek to judge their progress and apply the necessary changes. The body is not a textbook.

Hey Marc,

I wish I was bigger so I could eat 8k calories, hehe.
I only weigh 154lbs but I could I eat like I weigh 220lbs, hehe.

I agree on the over analyzing things. I did it on my first cut and it sent me crazy.
Just listen to the body and let Derek the Guru sort you out.

But keep up the growing Marc!!

[DrunkMuscle]

Originally Posted by Scivation

No sides unless you take a TON of zinc. If low in these minerals, it can help. I get enough Zinc and Magnesium through my diet and multi.



1) I estimate 50g protein. All I care about is the 8oz. I am consistent with it.
2) Read the log, you tell me! I am going to raise carbs considerably throughout this diet though. Goal is 220 in 8 weeks.
3) Maintenance level is hopefully 8k calories when I hit 220lbs.

You guys overanalyze things. The body is CONSTANTLY changing. There is no such thing as maintenance. This is why everyone NEEDS Derek to judge their progress and apply the necessary changes. The body is not a textbook.

8'000 calories! Lol I wish. I need to learn more about my body to be honest. I've been eating 5000 cals daily, which is a lot. My maintenance is about 3k when I don't do cardio.

My question is, how do you gain so much muscle with 2.4k cals doing 60 minutes of cardio? :-O

Originally Posted by Scivation

Training
62 minutes cardio

What was your bpm or how many mph/h were you going ?


I'm just learning here.

[Scivation]

Originally Posted by DrunkMuscle

8'000 calories! Lol I wish. I need to learn more about my body to be honest. I've been eating 5000 cals daily, which is a lot. My maintenance is about 3k when I don't do cardio.

My question is, how do you gain so much muscle with 2.4k cals doing 60 minutes of cardio? :-O


What was your bpm or how many mph/h were you going ?


I'm just learning here.

I do cardio 2x per week at 3.4 speed and 4 incline. Hardly catabolic. These are my calories WITH diabetic exchange. They are actually higher if using standard counting. This is for ME to keep it easy. I will be raising calories dramatically over the next eight weeks. I am still only 201lbs. I expect to be 220 soon and will need more calories. You have not read my plan!

[Scivation]

Originally Posted by marcosbaez

hey marc,

i wish i was bigger so i could eat 8k calories, hehe.
I only weigh 154lbs but i could i eat like i weigh 220lbs, hehe.

I agree on the over analyzing things. I did it on my first cut and it sent me crazy.
Just listen to the body and let derek the guru sort you out.

But keep up the growing marc!!

word!!

[DrunkMuscle]

Originally Posted by Scivation

I do cardio 2x per week at 3.4 speed and 4 incline. Hardly catabolic. These are my calories WITH diabetic exchange. They are actually higher if using standard counting. This is for ME to keep it easy. I will be raising calories dramatically over the next eight weeks. I am still only 201lbs. I expect to be 220 soon and will need more calories. You have not read my plan!

I just got in this thread. I will be reading different things in this thread, lol. I'm at about 5k cals right now at 200lbs. That's fine I guess? Anyways, I'm really trying to work my way up. I'd really love to do your offseason diet plan if you have one or I'll just read ITT!

Thanks!

[Rainman174]

Originally Posted by Scivation

It has been discontinued because we were losing our ass on it!

Vasocharge is here to stay!

marc, question, you say vasocharge is here to stay, but several pages back, you said that once nitrate (new PreWO supplement) comes along, vaso will be taken off the shelves. Have things changed? Going to keep both now? Sorry, not sure if I missed something.

[DIreland89]

Originally Posted by DrunkMuscle

I just got in this thread. I will be reading different things in this thread, lol. I'm at about 5k cals right now at 200lbs. That's fine I guess? Anyways, I'm really trying to work my way up. I'd really love to do your offseason diet plan if you have one or I'll just read ITT!

Thanks!

His new Diet plan is only a few pages back, I think 205! welcome to the Thread.

[Scivation]

11-10-09

Chest, Shoulders and Calves

AGS-10 Training (inspired by the great Dorian Yates)


Workout Supplements

PreWO: 2-- Dialene 4x, 2--Primaforce 1,3 Dimethly

DURING WO: 6 scoops Xtend

PWO: 2 scoops Vasocharge, 2 scoops Xtend


Diet


Meal 1
70g Scivation Whey
32g Peanut butter
50p, 15f, 335 calories

Meal 2
Egg whites
32g Peanut butter
30g Oatmeal
50p, 15f, 30c 455 calories

Meal 3
8oz chicken
32g Peanut butter
Broccoli
50p, 15f, 335 calories

Meal 4
4 scoops Solution 5
42p, 15f, 303 cals

Meal 5
4 scoops Solution 5
42p, 15f, 303 cals

Meal 6
4 scoops Solution 5
42p, 15f, 303 cals

Meal 7
8oz Chicken
32g Peanut butter
4oz sweet potato
Broccoli
50p, 15f, 30c, 455 calories

Meal 8
Egg Whites
32g Peanut butter
Broccoli
50p, 15f, 335 calories




Training


10 minute warm up


Flat DB Press
60 x 10
80 x 6
100 x 6
130 x 6
All out
150 x 3

Incline Smith Press
135 x 6
225 x 6
All out
315 x 4
225 x 6

Hammer Strength Wide press
4 plates and a quarter on each side to failure

Flat bench DB fly
50 x 6
70 x 6
90 x 5

DB Side Lateral
40 x 6
55 x 6
All out
70 x 5
40 x 5

1-Arm Cable Lateral
All out for 6 reps

Reverse pec deck
130 x 8

Incline hammer strength press with 225
7 sets of 10
1 set of 7

Hammer strength military press with 135
6 sets of 10
1 set of 6

Seated calfs
1 feel
1 all out

Standing calf with stack
1 all out set of 12


Stretching

[MKW]

Originally Posted by Beast

Xtend = energy at the cell level, not nervous system. So no stim type energy. If you want a good energy supplement without caffeine go with Dialene 4X.

Cool, thanks!

[muscleandgains]

marc

when you start adding 60g of carbs per meal dont you think you will gain alot of fat fast?

[MAX-OT-IVAN]

Originally Posted by tonsti

Very thankfull for it while it lasted!Sorry to see it go.It was a kick ass deal for sure.

Oh man! That was for sure my favorite and most frequent purchase! Oh well! Might have to cut something else out and re-budget.