VITAL STATS Name: Mark Marcev E-mail: mmarcev@cox.net Age: 44 Where: Metairie, LA Height: 5' 9" Weight: Off Season 185 Contest 170 Years Bodybuilding: 25 Favorite Bodypart: Quads Favorite Exercise: Lunges Favorite Supplements: Champion Nutrition Pure Whey, Methyl-EFX, and Glutamine

How Did You Get Started?

My father gave me an old weight set when I was 15 years old. I worked out under my carport for a few years then joined my first gym when I was 18. I trained at different gyms for about 10 years until I built my own personal training center in 1992. My training center is called Flex Appeal and I have been training there ever since.

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Mark Marcev.

What Workout Plan Worked Best For You?

I weight train 5 days a week and do 4-6 cardio sessions per week depending on the time of year.

Monday:

• A.M. Run Stairs For 30 Minutes And Do Abs
• P.M. Chest And Biceps

Tuesday:

• A.M. Recumbent Bike For 45 minutes And Calves
• P.M. Hamstrings, Glutes, And Lower Back

Wednesday:

• A.M. Recumbent Bike-Intervals For 30 Minutes
• P.M. Off

Thursday:

• A.M. Recumbent Bike For 40 Minutes And Abs
• P.M. Back And Traps

Friday:

• Late A.M. Quads
• P.M. Calves

Saturday:

• A.M. Shoulders, Triceps, And 30 Minutes Of Recumbent Bike

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Mark Marcev.

What Nutrition Plan Has Worked Best For You?

In the off season I eat 3 grams of carbs per pound of body weight per day. I also eat 1.5-2 grams of protein per pound of body weight per day and try to keep my fat intake under 40 grams a day. I have 1 cheat day per week.

During contest training I cut my carbs down to 100-200 grams per day or sometimes less depending on my fat loss. All my carbs are low glycemic. I keep my protein about 300 grams per day. My fat intake remains the same, under 40 grams per day.

Meal 1:

• 6 Egg Whites
• 2 Pieces Of Wheat Toast
• 1 Cup Of Coffee

Meal 2:

• Pure Whey Protein Shake
• 1 Teaspoon Of Peanut Butter

Meal 3:

• 6-7oz. Chicken Breast
• 1 Cup Of Broccoli
• 1 Cup Of Brown Rice

Meal 4:

• 6-7oz. Chicken Breast
• 1 Cup Of Green Beans
• 1 Small Sweet Potato

Meal 5:

• Pure Whey Protein Shake

Meal 6:

• 6-7oz. Fish
• 1 Small Sweet Potato
• A Small Salad (Olive Oil & Vinegar)

Meal 7:

• Protein Shake (before bed)

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Mark Marcev.

What Supplements Have Given You The Greatest Gains?

I am a big believer in supplements. I take vitamins, minerals and drink whey protein drinks everyday. I take a creatine matrix drink 30 minutes before I train and take L-Glutamine and BCAA's afterwards.

Why Do You Love Bodybuilding?

The main reason I love bodybuilding is the way it makes me feel physically and mentally. I also like that it is an individual sport and the way you look on stage totally depends on what you put into it.

What Are Your Future Bodybuilding Plans?

My short term plan is to qualify for the NPC Masters Nationals. My long term plan is to compete as long as I can and as long as I am having fun doing it. I am a pro bodybuilder in the NGA and a lifetime drug free bodybuilder and plan on keeping it that way.

What One Tip Would You Give Other Bodybuilders?

Train hard, stay drug free, and don't do anything that is unhealthy for your body.

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Mark Marcev.

Who Are Your Favorite Bodybuilders?

Frank Zane, Bob Paris, Lee Labrada, Flex Wheeler, and Dorian Yates.

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