The Body/The Mind
Resource Page – There is a Workbook for the 30 Day Lifestyle Challenge. It has the entire plan mapped out. I would recommend getting it if you want all the exact information for Mark’s Plan and our experiences on it.
Mark Ottobre’s map for a New Way of Life Suggested
World Renowned Fitness Trainer
1 – Be gluten free
2 – Protein at every meal
3 – Get to bed by 11pm in a dark room
Mentality and Lifestyle
Being vs Doing
Do not see this as a diet or fitness plan, see it as a way of life. This is your only option for success. This is one of the most important concepts for making all of this work.
Get the proper rest. Make sleep and maintaing a relaxed and happy mindset is a must. Without that all physical progress will be compensated. You own personal investment will be compensated as well. You need to be happy and remain focused in the right directions.
Surround yourself with a stress free life. Stress is stress to the body. If you’re emotionally stressed or physically stressed via malnutrition or lack of rest you will not be yourself. You will be a reaction to the world around you. If you find yourself stressed, address it immediately.
Diet for a Way of Life
Eat Real Food!
If its processed it isn’t real food. This means, no bread, no candy bars and so on. What you can eat is simple – Meat, Vegetables and Fruits. Stay away from grains like wheat, barley and rye (gluten).
What Mark recommended was to eat a 3-7 ounce portion of a protein source and some sort of green vegetable 4-6 times a day. Examples of this might be a 4oz Steak and 2 cups of Kale. Another meal might be 6oz of Mahi Mahi with asparagus and spinach. Get creative with it.
I have the luxury of having Maria being an excellent cook, but as Mark told me, keep it simple, buy frozen veggies and cook them when you’re hungry with some meat. He also recommended to buy organic when possible.
He recommended to not have any carbohydrate intake except for once a day I could eat sweet potato or pumpkin. If I worked out that day I should eat it after I workout.
One of the first thing Mark told me was get as much as you can from your foods. No protein shakes.
He recommended I take Poliquin Brand Supplements when I can. These supplements we recommended to me specifically. I am sure he would recommend something different for you if he were working directly with you.
However, they couldn’t really hurt.
UberMag – 4 Capsules throughout the day (2 mid day, 2 at dinner) – http://us.cpoliquin.com/product_p/ubermagpx.htm
UberZinc – 4 Capsules throughout the day (2 at breakfast, 2 at dinner) – http://us.cpoliquin.com/product_p/uberzinc_px.htm
PhytoPX – In the morning mix 1 teaspoon with water – http://us.cpoliquin.com/product_p/phyto%20px.htm
UberInsotol – T – At 4pm and before bed, mix 1 teaspoon with water – http://us.cpoliquin.com/product_p/uberinositol_t.htm
He also said to supplement with Vitamin C, Vitamin B6 and B12
I did this through my multi-vitamin. I cold probably take more Vitamin C, but I have not experimented with it yet.
Alive Multi-Vitamin – 3 times a day – http://www.amazon.com/Natures-Way-Potency-Multi-Vitamin-Tablets/dp/B0009F3RO2
Mineral Supplement – 3 times a day – I have taken this one but sometimes I try a few others. http://www.amazon.com/Jarrow-Formulas-Mineral-Balance-Capsules/dp/B0013OSJ6E/ref=sr_1_8?s=hpc&ie=UTF8&qid=1366950869&sr=1-8&keywords=mineral+supplement
Vitamin D3 – I take 3 times a day, 2000IUs, I have tried many different brands. vitamin D3 is essential. It is the one vitamin that I can clearly say has helped me in countless ways. – http://www.amazon.com/Foods-Vitamin-Structural-Support-Softgels/dp/B001UZPY1O/ref=sr_1_3?s=hpc&ie=UTF8&qid=1366950960&sr=1-3&keywords=vitamin+d3
Mark assigned a specific weight lifting program for me. I would emphasize and highly recommend you hire a professional to show you these exercises. He would not let me start this lifting plan until I hired PCIP Coach (Poliquin International Certification Program Coach) Luke Leaman. There are a few reasons for this. Muscle isolation, Injury prevention and proper muscle growth and doing the right things to get you in shape. I can’t emphasize how helpful it was for Luke to go over all the exercises with myself and Maria. I would stress it is necessary as well.
A few things that are stressed are and I feel are important after working with Luke –
1 – Always Keep Form –
If the weight is compensating form, go down in weight so that your form is 100%.
2 – Always Keep Tempo –
One of the easiest things to sacrifice is the tempo of the lifts. This can mean doing a 4 count on the negative of the movement, waiting for a one count, pressing for a 1 count and then no pause at the end of the movement. This tempo would be written as 4110.
In terms of a bench press – (for example only)
4 Count as the bar goes down to your chest
1 Count as it is at your chest
1 Count as you press up
0 Count at the top of the movement, the bar pressed all the way up.
In most of the lifts assigned the count is 4 count down (negative), 0 pause, 1 of the positive motion, and 0 pause at the end of the complete range of motion – Noted as ‘4010’
3 – Maintain Rest Times –
If your are to rest 75 seconds in between sets, don’t cheat. Give yourself 75 seconds and do it again. Bring a stop watch. Most of the exercises have a 75 second rest period. A few are given less.
4 – Train Hard
Push yourself, its your body, its your change. At times you will want to give up and throw in the towel. It becomes a mental game. Push through. The first time I did split squats with Maria we both vomited. Many times my muscles are so fatigued it can be hard to walk. We always finish.
I short while ago I listed Mark’s entire plan for me here. He asked me to take it down and it makes sense.
1) It is his plan for me. If you need a plan you will need to have one designed for you.
2) If you don’t know what you’re doing, you can get injured.
However I will give you a less specific more generalized plan that you can do for a month. Here are a few qualities that are a part of what he gave me.
Workout 5 Days a Week with 2 days rest. Do 5-7 Exercises, 4-5 sets and 6-10 reps per set. Remember keep tempo and form that is what makes that muscles work properly. After 1 month switch exercises to have your muscles continue to grow in the right way.
Monday – Upper body –
- Bench Press
- Lat pull down
- Dumbbell press laying down
- Single arm row
- Military press with dumbbells.
Tuesday – Lower Body –
- Split Squats (You should really hire someone to go over these with you)
- Hamstring curls
- Dumbbell Squats
- Back Extensions
- Calf raises seated and standing
Wednesday – Rest –
Thursday – Arms and Shoulders
- Dumbbell Shoulder Press
- Lat Pull Down
- Arnie Press
- Back Extensions
- Seated Row
Friday – Arms –
- Close Grip Bench
- Triceps extensions
- Standing curls
- Incline curls
- Rope cable push down
Saturday – Rest –
Sunday – Legs –
- Split Squats
- Hamstring Curls
- Back extension
- Calf raises
- Sit ups
Although the exercises here are slightly less specific from what Mark had designed the idea is similar. A wide range of exercises isolating the muscle and training it hard. All my workouts take about 60-75 mins to complete.
If you want to know the complete list of exercises I am doing I would recommend visiting the Facebook Page – https://www.facebook.com/30daylifestyle
They are posted daily on there.
Contacting Mark Ottobre –
If you are someone that is serious about diet, fitness, health and a way of life than I highly recommend you contact Mark. Mark is a world class trainer and he is busy guy. If you like what he has to say and living a healthier life is something that you want to make a priority in your life I would directly recommend that you invest in him. It is a rare opportunity to find the best, and if the best is in front of you I;d pick it up.
Blog – Maximus Mark – http://maximusmark.com/
Company -Enterprise Fitness – http://www.melbournepersonaltrainers.com/
Maximus Mark Store – http://maximusmark.com/shop/
Eat Your Way to Abs DVD Series – http://maximusmark.com/how-to-eat-your-way-to-abs-yours-to-take-home-on-dvd/
Facebook – Enterprise Fitness –