MP: How did you get involved with fitness and training?

ML: Thank you for asking this question, as this is something that might differ from most people’s story. I first started lifting weights when I was 14 years old. I wanted to go to college and I couldn’t afford to. I also realized that with a 3.3 grade point average, I had to find another way to make this happen. That is when I decided that Grid-Iron Football was the way to go. I started training hard and went from 150lbs to 170lbs relatively fast at a height of 5’7”. Then, it happened. I SHOT to 240lbs over summer break naturally. Well, sort of. I had a condition that made me super-anabolic with MANY times the testosterone of a normal teenage boy. Yes, indeed, great balls of fire! I was able to parlay this size with my natural abilities into a college degree. But this is not what made me really get into the health and fitness lifestyle.

I decided that health and fitness would be a way of life and even a career for me in high school. My father almost ate his way to death. It started with the doctor saying,

"If you don't watch it, you'll get diabetes."

Then,

"If you don't watch it,
you'll need to inject insulin, not just take pills."

And finally,

"Your kidneys failed.
You're blind, deaf, and cannot drive or work ever again."

I recall coming home from football practice one day as a senior in high school to find my apartment filled with paramedics. My father had a stroke. This was not the first. It was on a business trip to Arizona when he had his first stroke. I cried for hours. I witnessed his demise and it was all because he didn't take care of himself.

My father busted his rear day in and day out to provide for my mother and I, and his neglect for himself led to a quality of life in his 50's that was far worse that most people in their 90's. He passed away a few years ago from a blood vessel that popped in his brain. Ironically, this was about one year after receiving his new kidney.

I would never let this happen to myself. Once I was done with college and I had someone I cared about deeply in my life, then it was time to prepare for the future. This went far beyond that.
What began as a mission not to die had turned into an obsession. As a fat kid, I always admired lean, muscular physiques and wished I could have one. I was working at Weider Publications and I sported a decent physique.

People in the building said I had good structure. Jerry Kindela, then editor of Men's Fitness told me, "You get lean, we'll put you in the magazine." At that point I was on a mission. I have now been in Men’s Fitness, Musclemag Italy and other publications. It is a dream come true.
Competitive Bodybuilding was never on my radar. To be honest, I do it only because i should. As the owner of Scivation, I take our stance as the “Ethical Empire” and “Practice What You Preach” seriously. Who am I to tell someone how to reach their goals if i cannot reach mine? So two years into Scivation, I competed in my first bodybuilding show and won my class. I never expected to be good at it! Now, I compete simply to show the world that Scivation is the company that puts their money, and their shredded glutes, where their mouth is. I feel it is my duty as Scivation Owner to obtain my IFBB Pro Card. The top supplement company needs to represent at the very top of the sport in my opinion. To take it even further, top WNBF Pro Rob Moran is Scivation’s VP and Derek Charlebois, one of the top trainers in the world and a very accomplished bodybuilder himself, is the Director of Marketing/R&D. Not only do we have the science to back up Scivation and Primaforce, but we have our bodies as well!

MP: At what point did you know you wanted to transfer those energies into a difficult and competitive sport like bodybuilding?

ML: After starting Scivation, I felt an ethical obligation to compete to “practice what I preach” as a supplement company owner. I did a show in North Carolina and placed 1st in the Light Heavyweight class! It was decent, but I enjoy the training and dieting (sick, huh?!) aspect much more than competing. I compete simply because it is my duty as a supplement company owner to lead by example. Nothing is worse than a fat businessman telling you how to reach your physique goals!

MP: Let’s face it, not too many people do bodybuilding for the money. What motivates you to stay in such phenomenal shape day after day. What propels you to give it your all with every meal and every workout?

ML: I represent Scivation. I am Scivation. If I do not look like a top-notch bodybuilder who has ripped abs and a big chest, then I am misrepresenting my baby, Scivation. This company means the world to me. For this, I will NEVER miss a workout if I do not have to and I have no issues turning down a slice of cheesecake for a fillet of Tilapia! I also want to set a positive example for others as well as my two children. Obesity is KILLING our children and type 2 diabetes is taking victims by the millions. I want to make sure that I lead by example for my family and for the thousands of people that Scivation  reaches daily.

MP: What do you think is the hardest part about maintaining a healthy and fit body?

ML: Consistency. People are lazy. I mean, fast food. Think about the term. It is all about fast, easy food. We don’t even plow fields like we have evolved to do. The Amish eat bread, butter, fatty meat….yet they have a very low obesity rate. Why? They plow fields! We sit on our butts all day in an air conditioned cubical and then drive thru Burger King. Then we wonder why we are fat! People also ALWAYS have excuses for missing the gym or eating like crap. Kids, work, blah blah blah! All CRAP! If you want it bad enough, it will happen. Also, if done right, eating healthy will save you money, not cost you  more!

MP: How do you deal with temptations like a cheat meal or skipping a workout? What’s your thought process when shutting off those temptations?

ML: I just don’t. I always imagine how I will feel afterwards and I know that I want an IFBB Pro Card. To get that card, I cannot slip…ever! If I slip, my goals will not be met. I will not succumb to mediocrity!

MP: Do you think that nutrition or training is more vital to one’s physique?

ML: While training is the stimulus for everything, DIET is the key. You can keep your diet the same and change your training program and see little if any results. On the other hand, if you keep your training the same and change diets, BAM, you can go from bulking to cutting. It is THAT DARN IMPORTANT! If you train hard and don’t eat right, then you are wasting your time. Look at time as an investment. You are investing 5 hours in the gym a week. That is $200 if you make $20 per hour. Opportunity cost is a beeyatch. Thus, why throw that time (time=money) away and not eat right?

MP: It is often preached that you have to eat very frequently. Jay Cutler goes to the extreme of eating every hour on the hour. Explain the science behind why eating so frequently is important to maintaining a lean physique?

ML: I honestly think that this is overplayed. I think the only reason to eat frequently is to control insulin. The higher the calories, the higher the insulin response. WNBF California Pro Winner and Scivation VP, Rob Moran, ate five meals a day. He drank Scivation Xtend between meals to maintain high protein synthesis. This worked well for him and he went 4-5 hours between meals. But let’s be honest, Rob is not Jay. Jay is larger and needs more calories. He would be dieting on 1,000 calorie meals if he did this! Thus, he needs to spread it out. Also, certain “supplements” increase the demand for nutrients and the more muscle you carry, the more food to need to sustain that mass. The average bodybuilder will not need what Jay needs. Jay is a freak and he is the man!

MP: Doesn’t this get costly? Explain to our readers how you can eat clean, and frequent, but don’t have to dig deep into the piggy bank to do so.

ML: Simple! Buy in bulk and it will cost you less than $15 per day! Scivation diets are based on clean carbs, healthy fats, lean protein and veggies. Buy at Costco or Sam’s Club and you will save cash!

All hobbies cost money. Think about the middle-aged guy playing in a local adult softball league. He has to buy a glove, perhaps a bat, and he might even get stuck paying for some of the beer that these guys like to chug on during the game. I know, this isn’t workout nutrition as we know it, but it is commonplace with these guys! Then you have the guy who likes to build model airplanes in his mom’s basement. With no explanation and my little knowledge of model airplanes, I know that those nerd-magnets cost a lot! Then you have the fine hobby of bodybuilding and physique-enhancement.

The difference is the fact that bodybuilding makes us healthier, sexier, and builds self confidence. It also instills a work ethic in us that no other hobby can. It is the ONLY hobby that requires that you do it all the time. While the beer-guzzling softball player doesn’t have to worry about his getting KRUNK-on destroying his fat gut, we have to worry about EVERY meal and the impact it will have on our precious striations and abs. But wait, we also are not made of gold and there is a limit to how much we will spend in the quest for the ultimate physique to attract the opposite sex like Al Gore to an All You Can Eat Buffet. Yes, I just called Al Gore fat. In fact, I believe that Global Warming has increased due to the heat his enormous body generates. But what if Al Gore wanted to become a bodybuilder and since his political career is over, how would he afford to do so on such a limited budget? Have no fear, Mr. Gore. Team Scivation is here and ready to break it down and keep your wallet fat. Read on, and get the body that the opposite sex wants and still have the chedda’ to be able to afford to take them to the movies. Not that it will matter, because with your sexy body, they will be payin’. Ya’ know what I’m sayin’?

GYM MEMBERSHIP

Obtaining a gym membership is the first issue. Well, you’re screwed here based on proximity. If you have an affordable gym nearby, GOLDEN! But if you do not, you might be forced to fork over as much as $50 (or more!) per month on a membership. To decide on a gym, join one that is located convenient to you and factor in the costs of gas, automobile depreciation and opportunity cost as well as TIME! If you have an hour commute to your gym, you will miss workouts. Missed workouts will hinder your progress.

WORKOUT CLOTHES

We know you like stylin’& profilin’ but you are in the gym to get a good workout and not to show people how cool you are. You can buy a 3-pack of t-shirts or tank tops for under $10 at Meijer, Target, etc. and get workout shorts or pants for $10-$20 a pair. There is no need to spend $75-$100 on a name brand workout outfit… unless you have money to blow. Today, tennis shoes can range from $100-$150 for the latest name brand shoes. Most stores have high-quality shoes on sale all the time. Whenever a new shoe style comes out, the old styles go on sale. So if you must have the latest shoe style, go for it, but if you are on a budget there are always quality shoes on sale.

FOOD

The only thing as important as a gym is FOOD! I started out in this sport VERY VERY poor and I am still a frugal man when it comes to eating. In fact, I bet even with my massive intake of calories that I still spend less than the average doughboy rocking out the BACONATOR everyday at lunch. In fact, I break down my per meal cost on a daily basis just to impress my wife and to show that my low math scores on the SATs in high school were a fluke! Here are some recommendations:

• Buy meat either on sale or at a Club or warehouse store.
o Costco, Sam’s Club, and even Wal Mart’s everyday low prices have chicken at around $2.67/lb for fresh GOOD, skinless breast!
o Beef on sale for the lean cuts is affordable, especially ROUND!
o Buy fattier ground meat and defat it by placing in a colander and pouring boiling water over it.
o Frozen Salmon is ~$3 per pound at Wal Mart and Food Lion (South USA).

• Buy veggies at a Club or warehouse store.
o Broccoli is ~$3 per lb at these stores.

• Carb FREAKS!
o For all of you carb lovers, Oats are inexpensive just about anywhere as are sweet potatoes.

• FAT LOVERS GET YOUR EFAs!
o For your fat, bulk macadamia nut oil (http://www.bodybuilding.com/store/now/macadamianutoil.html), extra virgin olive oil.
o PEANUT BUTTER! I prefer Smuckers natural for the taste, but if your budget is that slim, you can rock out the regular Skippy or JIF from the Club Stores or Wal Mart.

• Scivation Whey and Scivation Solution 5
o This is a must in cutting and bulking diets to get enough food in and also aids in convenience, taste-variety and budget!

An average meal on our diet is Salmon and Peanut Butter. Thus, the average meal cost for 6oz of meat and 2tbsp peanut butter is less than $2. Let’s see you try and beat that on the Burger King Dollar Menu!

SUPPLEMENTS

I have the luxury of owning a supplement company, thus I get the best of the best. But in the long run, it still costs me! This is where the hierarchy of needs comes into play. All marketing aside, Scivation as a company recommends Workout Nutrition first and foremost. In fact, we think that this is one of the reasons that our diets (www.scivationbooks.com) work so well and so consistently for just about everyone who uses them. We also offer FREE diet and training at www.teamscivation.com.

OTHER ESSENTIALS

This is what you NEED to have, not listed in order of importance:

• Scivation Xtend: A MUST during training.
• Scivation Essential EFA.
• Scivation Quake 10.0: PreWorkout.
• Scivation Dialene 4x if cutting.
• Primaforce Max CLA.
• Primaforce Elastamine and Cissus for joint health.
• Scivation Whey—I consider this a FOOD expense, but am listing it to avoid confusion.
• Scivation Solution 5: The PERFECT meal comes out to $1 per MEAL for a complete meal!

Time to get FAT!

Time for your wallet to get fat, that is! Here are some money-saving tips to take to the bank and store in your muscle bellies. Now, there is no excuse not to reach your goals!

MP: Many fitness enthusiasts go through extreme nutritional diets (liquid diets, no carb diets, no fat, etc.). Explain which macronutrients are important to consume on a daily basis and why eating too little can be detrimental to your goals.

ML: Protein and Fat! There are essential fatty acids and essential amino acids, but NO essential carbs. However,  we LOVE carbs! We always include two servings of fruit per day, even contest prep, and we also recommend unlimited green veggies. What we do is we set protein and fat and then add carbs to fill in the calories. Carbs are used by the body for energy so that fat and protein can work their muscle building magic!

MP: A lot of bodybuilders go on yo-yo diets where they cycle macronutrients (particularly carbs) to keep their body always guessing. How can your body adapt to a particular diet? Explain the science behind carb cycling and why it can be important for fat loss.

ML: Carbs will go higher when bulking. Thus, between dieting and bulking, you will have more overall calories, thus carbs, so your body will “shift” when you start a prep diet. However, we usually recommend certain things when dieting, like free or controlled carb ups. Here it is explained by “Da Guru” Derek Charlebois:

Should I do the weekly free meal or clean Cut Diet style refeed?
The originally Scivation fat loss diet was the Game Over Cut Diet. From that sprouted the CHA Diet and then the Diet Solution. With each diet came changes based upon observations and feedback from people who have followed the diets. The Diet Solution is very comparable to the CHA Diet, so for the remainder of this article we will just be comparing the Cut Diet and the Diet Solution.

The main difference between the Cut Diet and the Diet Solution are:
• Cut Diet = no starchy carbs except during the carb refeeds while the Diet Solution = starchy carbs to be eaten post-workout.
• Cut Diet = clean, controlled carb refeeds every 3 days while the Diet Solution = PWO carbs and weekly free/cheat meal of whatever foods you are craving.
• Cut Diet = specified amount of fruit and vegetables while the Diet Solution = unlimited green vegetables and two servings of fruit on every diet plan.
• Cut Diet = 6 meals a day while the Diet Solution has 5 and 6 meal per day options.
Other than those three things the Cut Diet and Diet Solution share the same principles.
Lately people have been doing a hybrid of the Cut Diet and Diet Solution in that they follow the Diet Solution but instead of having a weekly free meal they do clean carb refeeds. Now this isn’t really combining two different diets as the Cut Diet and Diet Solution share the same basic principles. Simplistically speaking, doing the Diet Solution with Cut Diet style refeeds is basically doing the Cut Diet with post-workout carbs. So instead of getting hung up on which diet you are “following”, realize that you are following the same basic principles just varying how you get your carbs.
So should I do the weekly free meal or clean Cut Diet style refeed?
Whether you choose to do the weekly free meal (Diet Solution style) or clean carb refeed (Cut Diet style) is going to depend on a few factors:
• How your body responds to carbs in general.
o Some people do not do well using post-workout starchy carbs. They simply do not lose as well as do when not having post-workout carbs. There are some people who really don’t start progressing at a good rate until all the starchy carbs are taking out of their diets. For people like this doing the straight up Cut Diet is ideal.
• How your body responds to a free/cheat meal.
o For some people the free/cheat meal is great. They get to eat the food they are craving, they feel re-energized, and they look great the next day. They are mentally ready to get right back on their diet the following meal. For these people the weekly free meal is great! For others the free meal can be psychologically and/or physically hampering. Some people simply to do not well eating “non diet food” on a diet. They feel like they are sabotaging their results. They may wake up feeling bloated the next day and not be motivated to follow their diet. For these people they would probably be better off doing the clean carb refeed.
• Whether you getting ready for a competition or just cutting to lose fat.
o Doing clean carb refeeds is “safer” than the weekly free meal in that you have more control over the amount of carbs and calories you are eating and can make adjustments if needed. If you are getting ready for a competition and not getting the results you are looking for with the weekly free meal, then I would consider shifting to the clean carb refeed. Now, if you are just cutting to lose some fat then being able to control your carb and calorie intake for this meal is not a huge deal. If you respond well to and like the weekly free meal and are just cutting to lose fat because you want to, then by all means stick with the weekly free meal.
Note: If you are eating carbs post-workout I recommend only doing the Cut Diet clean carb refeed ONCE a week (i.e. Saturday night). If you are not having carbs post-workout then do the carb refeed every 3 days. I hope this clears up your questions and concerns and allows you to choose the refeed right for you.

MP: What kinds of exercises do you tend to focus on? Do you do a standard bodybuilder routine of a rhythmic starting exercise to compound movements to isolation exercises?

ML: I really mix it up a lot. I think beginners and intermediates should follow a program like Derek’s Tri-Phase Training found at www.scivationbooks.com, but for advanced trainers, a more instinctive approach can be utilized. I usually include at least one “bread and butter” exercise per workout, like squats, deadlifts or bench press. Here is the split I am currently doing for my prep for the IFBB Mr. Australia and NPC Great Lakes Grand Prix:

Here is the program prescribed by “DA GURU” Derek Charlebois.

 
1. No walking on a treadmill at 3-4 mph. I will be weight training 4 times a week and doing cardio on the other 3 days only. No more, no less.
2. I will do the clean carb-up on Saturday nights. More controllable.
3. Weights = Mon, Wed, Fri, Sat; Cardio = Tues, Thurs, Sun. I will be alternating between two forms on cardio: HIIT and Long Duration (with a twist).

HIIT =
• 5 minute warm-up
• 15 seconds all out followed by 45 seconds of low-intensity cardio X 10
• 30 minutes of low-intensity cardio 
• Total time = 45 Minutes
The intervals should be done on a bike or elliptical. Running on the treadmill simply is inefficient and too high impact. The LI portion should be done on the Stepmill.

45 mins long duration = Interval setting on the Elliptical. Depending on the elliptical this will be 1-2 mins of varying inclines/resistance.

Week 1:
Tues = HIIT
Thurs = LONG
Sun = HIIT

Week 2
Tues = LONG
Thurs = HIIT
Sun = LONG

Cardio should be done in the morning. I will consume 1.5 scoops of Scivation Whey, wait a little, then take my Primaforce Yohimbine HCl and head to the gym.

Weight Training Workouts:
Chest + Delts
Back + Traps (Deads)
Arms
Legs
I can do those in whatever order I prefer. What I do doesn’t really matter as I am not gonna grow while losing fat. I just want to stimulate the muscles to maintain muscle.

MP: Some people suggest that one set to failure is all that is required to break down the muscle fibers and provide it the stimulus it needs to grow. Do you agree with this philosophy or do you believe that attacking the muscle for multiple sets is essential?

ML: It is not necessary, but we do it! Scivation’s AGS-10 training utilizes this. Basically, take your set to failure after a few warm ups and you have stimulated everything! Just pay attention to overall workload. When going to failure consistently, I would not train more than five days per week.

MP: Do you believe that it’s necessary to go “heavy” in a workout?

ML: I think that it is necessary to periodize. If you go heavy every workout, your body will be a mess!

MP: Doesn’t working out a lot and “pushing yourself to the limit” within those workouts have side effects like increasing myostatin and cortisol levels whilst breaking down the central nervous system? How do you balance this properly to effectively keep your mind sharp and body primed?

ML: I think that people think too much! Just know your limits, don’t train to failure daily, and rest and grow and eat right. All this hormonal talk increases my cortisol!

It is almost impossible to overtrain. It is a chronic nervous system condition. The body adapts, or else every landscaper in the world would be overtrained.


MP: Here is your chance to promote. What kind of products do you offer? What makes your nutritional products more effective than the next guy’s?

ML: Scivation is a company that practices what it preaches. We make our supplements selfishly, because WE want results! Here are my top 5:

1.     Xtend-Xtend contains the amino acids your body needs during workouts. When you exercise the body's demand for amino acids increases, specifically the amino acid Glutamine and the branched-chain-amino acids (BCAA) Leucine, Isoleucine, and Valine. To meet this increased demand and obtain these amino acids the body breaks down skeletal muscle. This is counterproductive to gaining size and strength! In order to prevent this excessive muscle breakdown from occurring you MUST give your body the amino acids it needs. In the past this was accomplished through dietary protein, the best of which being whey protein. That was in the past! The new leader in workout nutrition is Scivation Xtend which is scientifically proven two times more effective than whey protein!
Xtend works by supplying the body with the amino acids it needs, the BCAAs and Glutamine, as free-form amino acids. Unlike whey protein, free-form amino acids do
not need to be digested and are therefore RAPIDLY absorbed and sent directly to your muscles. Your muscles are flooded with a large amount of BCAAs and Glutamine preventing the need for your body to break down your hard earned muscle.

2.     Essential EFA- Essential nutrients are nutrients that the body cannot make and therefore must be obtained through the diet. There are two groups of fatty acids that are essential nutrients; the omega-3 and omega-6 fatty acids. These essential fatty acids (EFAs) and their metabolites are used in multiple biological processes in the body.  Of prime importance are the omega-3's eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and the omega-6 gamma linolenic acid (GLA). Essential EFA contains the "must have" fatty acids EPA, DHA, and GLA. Without these fatty acids the body cannot function optimally. The body can create these fatty acids from dietary fat, but the body's capacity to do so is limited. So even if your diet contains sufficient good fats you still may not be getting enough EPA, DHA, or GLA. Taking supplemental EPA, DHA, and GLA in the form of Scivation Essential EFA ensures that your body has sufficient amounts of these "must have" fats and functions optimally.The Complete EFA Blend gives you the three EFAs that have positive health benefits and are often lacking in one's diet; EPA, DHA, and GLA. Taking Scivation Essential EFA ensures that you do not develop an EPA, DHA, or GLA deficiency and allows you to obtain the many benefits these fatty acids posses.

3.     Solution 5- A meal-replacement-powder (MRP) should do just that, replace a meal. To truly replace a meal a MRP should contain all the nutrients that a healthy meal should: protein, healthy fats, fiber, fruits, and vegetables. Most MRPs give you protein and usually some high glycemic carbs in the form of maltodextrin but lack healthy fats, fiber, and nutrient packed fruits and vegetables. Protein plus a cheap carbohydrate does not supply the nutrients a meal should and does not give you a slow sustained release of nutrients and energy like a complete meal would. Scivation's quality standard would not allow for the creation of a low-quality, nutrient-lacking MRP, so we created the perfect meal Solution 5. Solution 5 contains everything you need to promote a lean, muscular physique and was precisely formulated to work with our nutrition strategies.   In addition to paying close attention to giving you all the nutrients the body needs, we also paid close attention to keeping ingredients you don't need and have negative effects, like corn-syrups solid, out of Solution 5. Drinking a sugar-filled protein shake as a meal is counter-productive to gaining muscle and losing fat. You wouldn't drink a high fructose corn-syrup shake so why drink an MRP that contains it?

4.     Quake 10.0- Quake 10.0 is a no B.S. pre-workout formula that contains ONLY research proven ingredients in researched-backed dosages. Instead of using “the latest and greatest” new form of [insert name of ingredient] or fairy-dusting 30 different under-dosed ingredients in a product we created a concise formula using the proven-effective forms of ingredients in adequate doses.
Quake 10.0 contains:
•         Creatine, Beta-Alanine, and Taurine = Increased lean mass and enhanced performance.
•         Acetyl-L-Carnitine and N-Acteyl-Tyrosine = Heightened focus and concentration.
•         Caffeine and 1,3 Dimethylamyalmine = Increased energy and delayed fatigue.
•         ALA, NAC, Vitamin C, and Vitamin E = Anti-oxidants that protect your muscles from oxidative stress.
Quake 10.0 will enhance your energy, performance, and recovery through multiple pathways and will truly put you in the zone for each and every workout.

5. Scivation Whey-  As fitness enthusiast you no doubt know the importance of eating a high protein diet. Getting all the protein your body needs from solid food alone can be hard and sometimes impossible and therefore supplementing with protein shakes is a must. The most popular type of protein powder is whey protein.

Scivation Whey is a low-fat, low-carb blend of high quality, fast –absorbing blend of whey protein concentrate and whey protein isolate. Unlike other protein powders that use fructose, maltodextrin, corn syrup solids, and other calorie-adding carbs for flavoring Scivation Whey does not contain any extra carbs. In addition Scivation Whey does not contain added fats. While adding fats to whey protein does improve its flavor it also increases its calorie content.

MP: How do you balance your time between your career, the gym, eating properly, and living life/being the husband and father figure you want to be?

ML: I am always traveling. I actually traveled everyday but about 30 last year, including weekends. I budget my time and when home, I am with my wife and kids, period.

MP: What are your future goals?

ML: Scivation will be the top company in the industry, I will have an IFBB Pro Card and most important, I will be the best Father and Husband that I can possible be. I will also always keep my word and abide by the highest ethical and moral standards.