The Return of "The Reason" - WNBF Pro Rob Moran's 2010 Contest Prep Thread

[Lando33]

To those that have followed me before, welcome back. To those that never have, welcome aboard. My name is Rob Moran and I am a WNBF Pro. I won my pro card back on June 30, 2007 at the INBF Hercules Super Pro-Qualifier in my hometown of NYC.

Since then I went on to finish in the Top 5 (fifth place) in my first WNBF Pro Show - The WNBF International in Kansas City, KS on Sept 13, 2008. Since then, I have gotten married, moved, and began working for a little supplement company known as Scivation.

I have decided once again to log my progress as I prepare to take the stage once again. I have never done more than 1 show in a calendar year since doing my first show in 2005. 2010 will bring many different challenges for me including doing several shows within the same year. Oh yeah, and today marks DAY 1!

The Plan: To take the stage in 2-3 WNBF Pro shows during the 2010 Contest Season. Starting with Nancy Andrew's Northeast Classic on June 5th and ending the season with the WNBF Worlds in my hometown of NYC on November 13.

The Goal: To surpass my previous level of conditioning and present the package that I worked very hard for the last year and 1/2 to construct.

The Diet: I will be using a modified CHA Diet plan (www.scivationbooks.com) for the begining of my contest prep. In the past I had used Scivaiton's Cut Diet with great success but I have plenty of time until the show right now and I am willing to try something different. Learning what works for you and how to better your results are the most fun part of contest prep for me. Also, Derek Charlebois (Team Scivation GURU) will be assisting me with my contest prep

The Supplements: I will be using exclusivly Scivation and Primaforce supplements for my contest prep. These are brands that I trusted way before I became involved with these companies as a sponsored Athlete and then employee. I know the products work, I see the science behind them as well as the quality that they possess. Xtend and Solution 5 will be staples of my contest prep. Xtend will help me hold on to the hard earned muscle that I have gained and in my opinion, any Natural Bodybuilder that diets without Xtend is out of their mind. Solution 5 will help make getting in all my meals a snap. It also tastes awesome and is very filling - two big factors during any diet!

That's just about it for now. I am very exited to share my Contest Prep with everyone on these boards. These message boards have been a source of inspiration and information for years now and I am always happy to contribute myself whenever I can.

Here are some pics from previous contests, just to let everyone know what will be happening here in the coming weeks:

[Lando33]

[Beast]

Yes! It has begun!

With the size you added during your offseason and your dedication to getting shredded you are "The Reason" people are going to be nervous back stage.

[RUBICON19]

YEAH BUDDY! This is IT!!!

[dogg74]

Finally..The "Reason Returns". Looks like Team Scivation has something special in store for the year of 2010. and it all starts with Rob "The Reason" Moran....2010 = LIGHT"S OUT!

[Vytis]

I'm in - this is going to be gooood! Do you have any starting pics for us Rob? It would be cool to see the transformation from day 1.

[BillyUrias]

I am subed for this one aswell. Only great things can happen for you Rob in 2010. It's GAME TIME.

[Lando33]

I'm in - this is going to be gooood! Do you have any starting pics for us Rob? It would be cool to see the transformation from day 1.

Good idea! Pics coming!

[Lando33]

Pics Taken Post-Workout (Chest and Bicep)

Put your sunglasses on.....the glare shinning off my skin is enough to cause permenant damage!







Final Off-season Weight - 209

[MoEcho]

OMG OMG OMG!!

SUBBED!!!

Heidi

[AllDai]

Subbed. You're looking huge, good luck with the prep! What training program will you be using?

[jaim91]

AMAZING!!! I'm so pumped for this journey Rob!!!

Your journals are always so detailed and thorough!

Will you be maintaining your conditioning from June til Nov, or will you try and add a bit of size between shows?

[bballbrett5]

shiiiiiiiiiiiiiit so ready for this

[Frankdaddy]

Pics Taken Post-Workout (Chest and Bicep)

Put your sunglasses on.....the glare shinning off my skin is enough to cause permenant damage!







Final Off-season Weight - 209

DUDE your wingspan has doubled in width, that is amazing. Your arms are just ridiculous man and they GREW from last time, WOW. Everything is noticeably different, major prop bro!

[FATHER FLEX]

Insane Rob!

Going to be a good season. Any chance you might hit one of the west coast shows?

[Scivation]

Don't call it a comeback, he's been here for years!

The man is huge, very huge.

There will be some Pro Victories for the Team this year for sure.

[fltallpaul]

Great news...seeing this thread was like getting a Xmas present early. You have gained some serious LBM and will look completely different. Thanks for always setting the bar higher for the rest of us....

[Lando33]

Yes! It has begun!

With the size you added during your offseason and your dedication to getting shredded you are "The Reason" people are going to be nervous back stage.

Haha! That was a good one. For those that don't know, Derek guided me throughout my off-season and he will be there every step of the way.

I'm a Scivation Employee and it would only make sense that I would use our GURU to bring me to the stage at my biggest and leanest, EVER!

YEAH BUDDY! This is IT!!!

Yes, my right hand man Randy! This is IT!

Finally..The "Reason Returns". Looks like Team Scivation has something special in store for the year of 2010. and it all starts with Rob "The Reason" Moran....2010 = LIGHT"S OUT!

"The Reason" is on a mission, that's for sure!

I am subed for this one aswell. Only great things can happen for you Rob in 2010. It's GAME TIME.

Thanks Billy! Honestly, you ain't seen nothin yet!

[Lando33]

OMG OMG OMG!!

SUBBED!!!

Heidi

Finally! I can't believe it took you this long to find my thread! It wouldn't be a Rob Moran Contest Prep Thread without you and J! It's like a family reunion without the annoying uncles!

Subbed. You're looking huge, good luck with the prep! What training program will you be using?

I am not 100% set yet on a particular training program. I will talk this one over with Derek. I am coming off of a 16 week training program designed by Derek to help building my weakpoints.

I ran 8 weeks doing chest 2x per week and then I ran an 8 week program doing Legs 2x per week.

AMAZING!!! I'm so pumped for this journey Rob!!!

Your journals are always so detailed and thorough!

Will you be maintaining your conditioning from June til Nov, or will you try and add a bit of size between shows?

Thanks J! Great to have you here. Like I said above, it wouldn't be as fun without you guys here!

As far as the in between show question, I am not 100% sure. I will have to bounce some ideas off of Derek and Marc. There are several shows in between the June show and the Worlds in November, so I might jump in to one of those or none of those at all. This will be a big learning lesson for me.

shiiiiiiiiiiiiiit so ready for this

Hells yes! I am so ready for this too! Actually, I've been ready for this for a couple of months now. It feels really good to get this thing started.

DUDE your wingspan has doubled in width, that is amazing. Your arms are just ridiculous man and they GREW from last time, WOW. Everything is noticeably different, major prop bro!

I really am glad I took the time for a TRUE off-season. When it was all said and done, it has been 14 months between my pro debut and the start of this contest prep. That was 14 solid months to make improvements, get back to basics, and simply train for the love of training. Looking back it was well worth it.

I believe I have made improvements in my chest, quads and back width but only time will tell how much improvement I actually made. Time to cut down this bodyfat and see what really occured.

[Lando33]

Insane Rob!

Going to be a good season. Any chance you might hit one of the west coast shows?

Double F - There is a decent chance that I might come out to the West Side for one of those shows. I'll keep you in the loop.

Don't call it a comeback, he's been here for years!

The man is huge, very huge.

There will be some Pro Victories for the Team this year for sure.

I work in an office where Xtend pours from the water coolers! I have no excuses for not accomplishing what I set out to do.

I just want to bring a better package to the stage than I have before. That's what a true victory is to me.

Great news...seeing this thread was like getting a Xmas present early. You have gained some serious LBM and will look completely different. Thanks for always setting the bar higher for the rest of us....

Setting the bar? You must not have seen your own pictures from your last show. Holy crap dude! Talk about setting a standard! It's awesome to have you here and I'd love to bounce some stuff off of you as time rolls along.

[bbqwizard]

Rob, I followed you last one which was awesome in itself, but this one should be farely epic! I can't wait to see it as it unfold's

[fltallpaul]

Setting the bar? You must not have seen your own pictures from your last show. Holy crap dude! Talk about setting a standard! It's awesome to have you here and I'd love to bounce some stuff off of you as time rolls along.

You know I will be in here and possibly up at the Arnold again, perhaps we can do more than chat at the booth this year.

[semper27]

Looking massive, Rob! That's what I call a damn PRODUCTIVE offseason! May the ride begin!

[naturalguy]

I'll be following along Rob, getting some inspiration from another natty brother.

Are you going to be posting up your diet?

[Mike McCandless]

As you can tell, down here in NC, we don't have sun. I now call rob Casper, the friendly bodybuilder. I grabbed a workout with rob the other week. He worked legs and I worked arms. What that means, is that I spent the entire time loading/unloading his plates for his leg workout, while he rested. Although it was fun to yell at him and call him names.

[Lando33]

Rob, I followed you last one which was awesome in itself, but this one should be farely epic! I can't wait to see it as it unfold's

Thanks PD. It's just as fun for me to log my progress here. It always is a good gauge for my progress and there are so many great peeps to bounce ideas off of.

You know I will be in here and possibly up at the Arnold again, perhaps we can do more than chat at the booth this year.

Hit me up via email when you know what your plans are for that weekend. We need to grab a workout!

I'm no Tommy Tren but I'm sure I can hold my own!

Looking massive, Rob! That's what I call a damn PRODUCTIVE offseason! May the ride begin!

Thanks Ben! Damn, all my boys are up in here! This is going to be fun times!

I'll be following along Rob, getting some inspiration from another natty brother.

Are you going to be posting up your diet?

Good to see you here, E. I'll post some diet info in a bit.

[Animal76]

Looking forward to following your journey Rob! I know you are going to bring it! You are thick as hell as you have a ton of potential! I can't wait to see what you bring to the stage in the spring.
Great choice with Nancy's show! Nancy is awesome and puts on a great show!

[Lando33]

The Diet Plan

Like I said in the post above, I will be using a modified version of the Scivation CHA diet. The bulk of my carbs are coming in the morning and then later Pre and Post Workout. Here is what a typical Workout Day Meal Plan looks like:

Meal 1
2.5 Scoops of Scivation Whey
2 tbsp of Peanut Butter or 18 Almonds or 2 tbsp Olive/Flax/Enova Oil
1 cup of Oats
130 g of Blueberries

Meal 2
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
2.5 tbsp of Peanut Butter or 26 Almonds


Meal 3
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
2.5 tbsp of Peanut Butter or 26 Almonds

Meal 4 - Pre-workout
2.5 Scoops of Scivation Whey
2 tbsp of Peanut Butter or 18 Almonds or 2 tbsp Olive/Flax/Enova Oil
1 cup of Oats
130 g of Blueberries

Meal 5 - Post Workout
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
1 cup of Oats
2 tbsp of Peanut Butter

Meal 6
2 scoops Solution 5


Totals:
Protein 293
Carbs 251
Fat 100

[Lando33]

As you can tell, down here in NC, we don't have sun. I now call rob Casper, the friendly bodybuilder. I grabbed a workout with rob the other week. He worked legs and I worked arms. What that means, is that I spent the entire time loading/unloading his plates for his leg workout, while he rested. Although it was fun to yell at him and call him names.

We need to train again! That was awesome!

[Lando33]

Weather Forecast for tonight:

Chest with a chance of possible triceps and abs!

Gametime!