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 By: Marc Lobliner
Chuck, Derek and I just finished revising volume 2 of Game Over — The Final Showtime Cut Diet You'll Ever Need. We did this at the perfect time because I am FOLLOWING MY OWN BOOK! But the tweaks we were able to make when combining my real-world feedback with all of the other feedback we have received was phenomenal. I am the first to admit that looking at pictures of my first show, I wasn't where I wanted to be. Chuck and I only prepped for this show for 11 weeks and I was fatter than usual when I started because of the birth of my daughter and the death of my father. Well, this next show, I am 13 weeks into the diet and the last 2 weeks have been HELL. We went on an all out mission to dial in my physique and here are some changes we made based on the first show:
  Click Image To Enlarge. Marc Lobliner.
Going into this show, I drastically cut out all carb meals for the final 2 weeks to really lower calories and burn as much body fat as possible. Here is what I ate:
Meal 1 35g protein, 5g fat Meal 2 35g protein, 5g fat, 5g carbs Meal 3 35g protein, 5g fat, 5g carbs Meal 4 35g protein, 5g fat, 5g carbs Meal 5 35g protein, 5g fat, 5g carbs Meal 6 35g protein, 5g fat
Protein - 232g = 928 Cals Total Cals - 1270 Cals
This is exactly what will be done:
AM:
PM:
AM:
Light Chest, Shoulders, Legs & Triceps Workout 45 minutes LI Cardio preworkout. PM:
AM:
Light Back, Legs & Biceps Workout 45 minutes LI Cardio preworkout. PM: HIIT (Treadmill: 5 minute warm-up, 30 minutes HIIT, 5 minutes cool down)
Salt everything (10-12 shakes of a salt shaker) Follow meal plan as normal with all fresh foods and switch all vegetable servings to asparagus or spinach and all fat servings to avocado or almond butter.
AM:
Light Chest, Shoulders, Legs & Triceps Workout PM: 45 min LI Cardio
Salt everything (10-12 shakes of a salt shaker) Follow meal plan as normal with all fresh foods and switch all vegetable servings to asparagus or spinach and all fat servings to avocado or almond butter.
AM:
Light Back & Biceps Workout 45 minutes LI Cardio + 20 min posing practice
Salt everything UP to 6:00 PM (10-12 shakes of a salt shaker) Follow meal plan as normal with all fresh foods and NO SALT and switch all vegetable servings to asparagus or spinach and all fat servings to avocado or almond butter.
AM:
NO SALT AT ALL - all foods are plain, fresh (not frozen or processed) and dry, dull, bland Follow meal plan as normal with all fresh foods and NO SALT and switch all vegetable servings to asparagus or spinach and all fat servings to avocado or almond butter.
NO SALT AT ALL - all foods are plain, fresh (not frozen or processed) and dry, dull, bland Follow meal plan as normal with all fresh foods and NO SALT and switch all vegetable servings to asparagus or spinach and all fat servings to avocado or almond butter. Night Time Meal AFTER WEIGH IN: Addition: Since I have not had carbs for well over a week, we will start carbing up on the way home from the weigh in with baked sweet potato and almond butter. Please NOTE: The final meal (split into two servings) will be started early and cut in half to be consumed over a 4-4.5 hr period. After dieting so hard for so long, this is too much food for me at one time and the "nibbling" effect has indicated better results. The last meal (INSTEAD OF NORMAL CARB LOAD) is the following: Split Into 2-3 Servings! 1.5 Hrs AFTER this meal - More sweet potato and almond butter with NO protein to avoid insulin spike.
 Click Image To Enlarge. Marc Lobliner.
Early Breakfast Day of Show: To Be Nibbled On To Avoid Bloat Feeling: 45 Mins Later: Start nibbling mixture of boiled chicken, sweet potato and almond butter mixed in a ratio about six ounces chicken, 12-15 ounce yam and twp tbsp almond butter. The goal is to keep my muscles full but not get the bloat feeling. I will keep any water intake 25-30 minutes away from nibblings.
99mg potassium every three hrs Food To Bring With Day Of Show: Nibbled on - You do not want to feel stuffed or bloated. Eat every hour minimum:
I have a photo shoot with Lisa Brewer (www.lisabrewerphoto.com) the Thursday after my show for photos we can use for Scivation ads and marketing materials. The day after that, I will start prep for the April 14, 2007 NC State Championships. I am not wasting any time.
 Click Image To Enlarge. Marc Lobliner. In my next article, I will detail how I will rebound off of my long diet and get up to a caloric and macronutrient level that will allow me to both stay lean and gain lean mass while bringing up my weak points with the help of Scivation Director of Research and Development, Chuck Rudolph, MEd, RD. Until next time, GAME OVER!
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