Katie Lobliner’s Post-Childbirth Cut Diet

[KatieLobliner]

My name is Katie Lobliner. I am the wife of Scivation President Marc Lobliner. He has started his contest prep for his shows in April (see here: http://www.bodybuilding.com/fun/lobliner6.htm) and I have decided that since our Daughter Kambria is over ten months old and that I want another child sometime in the next two or so years, this is the time to gain my figure back! And also, he co-authored what we call the Cut Diet as seen at www.cutdiet.com.

Even though my husband owns a supplement company, we will be very simple in our approach to supplementation since I will be breastfeeding. I will be limited to Workout Nutrition consisting of Xtend and Substance WPI, a multivitamin, Max CLA, Sesamin and fish oil. I have done the Cut Diet before and got down to 122 pounds as seen here: http://www.bodybuilding.com/fun/louis19.htm. From what I have seen, The Cut Diet works very well for over 95% of people who do it correctly and with my husband looking over my shoulder, I am sure I will stick to it. Heck, he does all the cooking!

I will be posting my diet, training and supplementation right now. My diet looks like this as I am starting higher than usual due to the demands of producing breastmilk and chasing around a crawling and somewhat walking (GASP!) 10 month old.

[KatieLobliner]

Cut Diet 12-18-06
DURING Workout Shake = 1 scoop Substance with 6 scoops Xtend in 20-24 oz cold water
Meal 1
8 egg whites
1 whole egg
2/3 cup spinach
12 almonds or 21g almond/peanut butter
6.5 oz PEELED ruby red grapefruit – Splenda packets can be used to sweeten if desired
35g protein, 25g carbohydrates, 15g fat

Meal 2
2 scoops SUBSTANCE Protein Powder + 5g GlutaForm
2 tbsp (32g) peanut butter or 18 almonds
2/3 cup spinach
42g protein, 10g carbohydrates, 15g fat


Meal 3
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1 cup steamed Broccoli
4 tsp (21g) peanut butter or 12 almonds
35g protein, 10g carbohydrates, 10g fat


Meal 4
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
2/3 cup spinach
4 tsp (21g) peanut butter or 12 almonds
35g protein, 10g carbohydrates, 10g fat


Meal 5
1.5 scoops SUBSTANCE Protein Powder + 5g GlutaForm
12 almonds or 21g Almond Butter
6.5 oz PEELED ruby red grapefruit – splenda packets can be used to sweeten if desired
2/3 cup spinach
32g protein, 25g carbohydrates, 10g fat


Meal 6
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
½ cup steamed Broccoli or green beans or 4oz asparagus
10g almond butter
35g protein, 5g carbohydrates, 5g fat


Protein – 214g = 856 Calories, Carbohydrates (not including Carbohydrate night) – 85g = 340 Calories, Fat – 65g = 585 Calories
Total Calories – 1781 Calories NON-carbohydrate night
Total Calories – 2236 – Carbohydrate nights




Every 18th 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. 1.5 cup (187.5g) steamed green beans or 12 oz asparagus = 15g carbohydrates

2. ½ cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates
2 tbsp raisins (18.5g) = 15g carbohydrates
4-6 packets splenda for sweetening
12 almonds or 2 tsp Smart Balance Light butter spread - used in oatmeal = 10g fat

3. 8 oz yam or sweet potato = 60g carbohydrates
2 tsp peanut butter or almond butter = 10g fat
4-6 packets splenda for sweetening

120g Carbohydrates = 480 Kcals, 20g Fat = 180 Kcals



I am limiting broccoli and switching to spinach a lot to avoid getting a gassy baby.

[KatieLobliner]

My training will look like this:

Monday – Chest
Exercise to be performed in order

1. Incline Barbell Press – 4 sets 8-10 reps
2. Flat Barbell Press - 4 sets 8-10 reps
3. Peck Deck – 3-4 sets 8-10 reps – smooth and controlled motion
4. Push Ups – to failure
5. V-ups – 3-4 sets 25 reps
6. Leg raises – 3-4 sets 25 reps

Tuesday – Legs
Exercise to be performed in order

1. Squats – 4 sets 8-10 reps
2. Straight Leg Dead Lift – 4 sets 8-10 reps
3. Leg curl – 4 sets 8-10 reps
4. Stationary Barbell Lunges 4 sets 8-10 reps
5. Leg extension – 3-4 sets 8-10 reps
6. Standing Calf Raises – 3-4 sets 8-12 reps
7. Seated Calf Raises – 3-4 sets 8-12 reps


Wednesday – Back
Exercise to be performed in order

1. High Row Wide Grip - 4 sets 8-10 reps
2. Close grip low row - 4 sets 8-10 reps
3. Wide Grip Pull downs – 4 sets 8-10 reps
4. Dumbbell Pull overs – 3-4 sets 8-10 reps
5. Barbell Shrugs – 4 sets 8-10 reps
6. Hyperextensions – 3 sets 8-10 reps – smooth and controlled motion

Friday – Arms
Exercise to be performed in order

1. Standing Dumbell curls - 4 sets 8-10 reps
2. Single arm Dumbell Preacher Curls - 4 sets 8-10 reps
3. Concentration Curls – 3 sets 8-10 reps
4. Close grip press - 4 sets 8-10 reps
5. V bar press down - 4 sets 8-10 reps
6. Single arm over the head extension – 3 sets 8-10 reps
7. Toe touches – 3-4 sets 25 reps
8. Roman Chair Knee ups – 3-4 sets 25 reps

Saturday – Shoulders
Exercise to be performed in order

1. Dumbbell Military Press NO BACK SUPPORT - 4 sets 8-10 reps
2. Seat Front Dumbbell Raise NO BACK SUPPORT – 4 sets 8-10 reps
3. Standing Side Lateral Raise - 4 sets 8-10 reps
4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 4 sets 8-10 reps – smooth and controlled motions
5. Standing Calf Raises – 3-4 sets 8-12 reps
6. Seated Calf Raises – 3-4 sets 8-12 reps

Perform 35 minutes of cardio before or after weights with heart rate 130-150.

My starting weight is 154 pounds. I will be posting pictures after every carb meal; therefore my first set of pictures will be posted on Thursday and at least weekly thereafter. I hope to lose around 20-25 pounds by April 14th.

[emmie]

Welcome! You sound very organized and focused. And have to toss in "lucky" since you've got a good-looking live-in chef ! Good luck with your plans and training!

- emmie

[mcj]

Welcome!

I got the cut diet book...it was really helpful. I liked the diet a lot!!! I'll be following your journal....good luck, you have a great plan worked out!!!

[Scivation]

Katie is dialed in and ready to rock.

She does ten hours of cardio per day just chasing the baby around!

[KatieLobliner]

Thanks for the Welcome!

Training went well today. Chest, Abs and 35 minutes of Cardio.
Two meals down so far. I skipped the veggies on Meal 2 because I was not hungry after my sludge (Substance Protein mixed with Almond Butter, 2 Splenda packets and water until a thick cake batter type consistency and put in the freezer until cold- YUM!). I have a feeling I will not be hungry on this diet. At least until Marc cuts my calories.

I am looking forward to fitting in my size 4 jeans again!! Heck I will settle for my size 6 jeans!

[KatieLobliner]

Marc,

Yes, Kami is a very active child... that comes from your genetics. She is actually napping right now. They must have tired her out good at the gym childcare.

[deakanutz]

That guy in the cutdiet looks terrible and malnourished. I think he went on the no food anorexia diet.

[Beast]

Good luck Katie!

[irish0418]

Hello there! seems like you have a great plan so far. When will you be cutting cals?

I'm interested in seeing you progress. Love the diet! Wish I had someone to cook for me.

What do you think about xceed? I'm trying to drop Body fat but hesitant about supplements. what do u think?

[jkeithc82]

Good luck Katie, this sounds very cool.

[Scivation]

That guy in the cutdiet looks terrible and malnourished. I think he went on the no food anorexia diet.

That is Layne Norton, Natural Pro.

Hardly anorexic....

[Beast]

Hello there! seems like you have a great plan so far. When will you be cutting cals?

I'm interested in seeing you progress. Love the diet! Wish I had someone to cook for me.

What do you think about xceed? I'm trying to drop Body fat but hesitant about supplements. what do u think?

Xceed really won't do much for fat loss. Sesamin would be a far better supplement to add.

[Krissypoo]

Xceed really won't do much for fat loss. Sesamin would be a far better supplement to add.

Xceed will help with muscle retention while cutting, Jess. Sesamin + Melting Point would be awesome for fat loss.

Good luck with it all, Katie. You've got a great time with you...I'm sure the last thing that you need is luck. I'll be following!

[emmie]

That is Layne Norton, Natural Pro.

Hardly anorexic....

I should say not!

[irish0418]

[QUOTE=WannaBeModel;13174930]Xceed will help with muscle retention while cutting, Jess. Sesamin + Melting Point would be awesome for fat loss.

Thanks! What do you think about taking supplements? Will it mess w/ my metabolism though? I mean once I stop taking it, my metabolism w/ be affected? I can't afford an even slower metabolism! LOL

[Scivation]

Xceed will help with muscle retention while cutting, Jess. Sesamin + Melting Point would be awesome for fat loss.

Good luck with it all, Katie. You've got a great time with you...I'm sure the last thing that you need is luck. I'll be following!

Katie is breastfeeding and CEE has NO SAFETY STUDIES!

She can go without it.

[Krissypoo]

She can go without it.

Sorry, I wasn't referring to what Katie would be using...that's why I quoted the other poster's comments and addressed her specifically.

I followed your journey to the stage, so I know that you are knowledgable. Not second guessing your instructions to your wife at all.

[Scivation]

Sorry, I wasn't referring to what Katie would be using...that's why I quoted the other poster's comments and addressed her specifically.

I followed your journey to the stage, so I know that you are knowledgable. Not second guessing your instructions to your wife at all.

Word up.

[young_squatter]

"subscribes" Good luck katie, awesome that both you and marc are doing the diet together, im sure it makes things a lot easier.

[KatieLobliner]

"subscribes" Good luck katie, awesome that both you and marc are doing the diet together, im sure it makes things a lot easier.

Thanks! Yes it will be easier since Marc and I both will be dieting. He better watch out cause I am going to look so good all the attention will be on me!!

[irish0418]

Thanks! Yes it will be easier since Marc and I both will be dieting. He better watch out cause I am going to look so good all the attention will be on me!!

you go girl

[twinnett]

hi! Interested to see how you do! I wish my husband was into nutrition and fitness! You're lucky!!

[Simpy]

I'm subscribed. Looks like it will be fun to follow.

[Scivation]

He better watch out cause I am going to look so good all the attention will be on me!!

Yes, but I am a much better dancer.

[KatieLobliner]

The diet is off to a great start. I feel wonderful and I am never hungry. I have to watch to clock to determine when to eat instead of waiting for my belly to feel hungry.

I weighed myself this morning and I was already down to 150.8. Yay!! The 35 minutes of cardio a day is a must for me. I am one of those unlucky people who have to work my butt off (literally) to see results. Lucky for me Chuck invented the Cut Diet! Now if I could only remember to bring headphones with me to the gym then maybe cardio would go by quicker. Today I watched Rachel Ray cook while I did my cardio (drool... drool)

Time for Meal 3! I think I am already behind schedule on Meals. Six meals a day can be a challenge to fit in, especially when watching a 10 month old all day. She always comes first.

[Scivation]

YEAH BUDDY!

Don't get too hot, or else I might never go to work. Then we'll be poor and no one would get Xtend!

[KatieLobliner]

Today was my day off of the gym. Good thing as my legs and chest were sore. It had been 3 weeks since I had done chest last. I purposely have been trying to not get sore because it really hurts when trying to carry a 21 pound baby around. My diet was good all day, ofcourse... there is no cheating!

I am mid carb meal right now. Oatmeal coming up... yes, Marc is making it for me. When we are done eating we will be taking pictures. WARNING... it is not going to be a pretty sight... not only am I flabby I am REALLY white. Hey that rhymed! Marc added "really white"

[TamC]

Looking forward to watching your journey. I think it's great you are doing this with Marc. I wish I could get my husband to diet with me. It would make things much easier.

I am sure you are going to meet and exceed your goals. As a united front with your husband you can't fail. I am really impressed with the dedication you both have.

Tammy