The Journey - A day in the life of LV

Not really, I try and up the veg intake to get enough fibre in my diet but that mainly all comes in the evening and as we move further away from our shopping day the amount of veg consumed decreases.

I'm a huge fan of pork and cheese (not usually in same meal) so it might just be that I'm eating too much fat then.
 
Some people have a very hard time breaking down meat and cheese and when your limiting yourself to only that in a meal, that can be the problem of you experiencing the digestive problems you do. Try to shoot for at least a cup or more of fibrous veggies with every whole food meal. That will help digestion and hopefully get rid of that pain you get.
 
do you upp your dairy during this time, Rich? I think some people have problems digesting dairy protein (a specific type of casein) and lactose.
 
~LV~ said:
I'm def feeling more tired at night and more sore from the new split.

I'm not going to lie, this weekend was HARD as HELL to stay on track and to not have a cheat meal. I usually have one a week but this time around I'm not going to. Instead, I'm having one day a week where I carb load and replace most of my pro/fat meal with pro/carb. This game, I would say, is probably 75% mental and if you can control your mind then you can control what you look like.

I had to talk myself out of cheating at least 3 times over the weekend.
Click to expand...

Way to go, Lee ;)
 
Monday 3/30/09
Chest/Biceps/Calves

Chest
• Flat Dbell Bench Presses: 5 Sets x 8 Reps
75x8 - 95x8 - 95x8 - 95x8 - 95x8

• Incline Barbell Presses: 4 Sets x 8 Reps
135x8 - 185x8 - 185x8 - 185x8

• Cable Flyes: 3 Sets x 12 Reps
50x12 - 70x12 - 70x12

• Close Grip Bench Presses: 4 Sets x 8 Reps
135x8 - 135x8 - 135x8 - 135x8

Biceps
• Straight Bar Curls: 4 Sets x 8 Reps (Yup, I used the squat rack too!!!)
65x8 - 85x8 - 85x8 - 85x8

• Close EZ Bar Preacher Curls: 4 Sets x 8 Reps
85x8 - 85x8 - 85x8 - 85x8

• Hammer curls: 4 sets x 8 reps
30x8 - 40x8 - 40x8 - 40x8

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
220x12 - 220x12 - 220x12 - 220x12

• Seated Calf Raises: 4 Sets x 12 Reps
135x8 - 135x8 - 135x8 - 135x8


Diet

1 Stimerex-ES fat burner & 1000mg Acetyl-L-Carnitine 30 min prior
Meal 1 – 9AM
•6 Egg whites
•1 scoop whey
•2 tbsp natural PB
•2 Fish oil caps
•1 Animal Pak Multi

Meal 2 – 11:30AM
•2 scoops whey
•1 tbsp PB
•4 fish oil caps

(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 1PM
•8oz Chicken breast
•1.5 cups grilled red/green pepper
•2 fish oil caps
•1.5oz cheddar cheese

Meal 4 – 3:45PM
•2 scoops Whey
•1 tbsp PB
•4 fish oil caps

1 Stimerex-ES fat burner & 1000mg Acetyl-L-Carnitine 30 min prior
5:15PM – Weight Training - 3 scoops X-tend BCAA’s sipped during

Meal 5 - 6:30PM - Post Workout Shake
•1.5 Scoops Whey
•2 Scoops Waxy Maize
•5g Creatine Ethyl Ester

Meal 6 - 8PM
•8oz Chicken breast
•1.5 cups grilled red/green pepper
•2 fish oil caps
•1/2 cup grated parmesan cheese

I'm going to have to take a break on incline barbell press as the bursitis in my shoulder is very painful during this movement and prevents me from good form and more weight. I will probably replace with the Hammer Strength incline machine going forward and see how that feels.
__________________
"Stop complaining, start attaining"
 
Tuesday 3/31/09
Tuesday: Legs/Abs

Legs
• Squats: 5 Sets x 8 Reps
135x8 - 225x8 -225x8 -225x8 -225x8

• Leg Presses: 4 Sets x 8 Reps
360x8 - 360x8 - 360x8 - 360x8

• Stiff-Legged Deadlifts: 4 Sets x 8 Reps
135x8 - 185x8 - 185x8 - 185x8

• Leg Extensions: 4 Sets x 8 Reps
90x8 - 90x8 - 90x8 - 90x8

• Leg Curls: 4 Sets x 8 Reps
90x8 - 90x8 - 90x8 - 90x8

Abs
• Rope crunches: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Crunch Machine: 4 Sets x 12 Reps


Diet
1 Stimerex-ES fat burner & 1000mg Acetyl-L-Carnitine 30 min prior
(45 Min Fasted Cardio)

Meal 1 – 9AM
•12 Egg whites
•2 tbsp natural PB
•2 Fish oil caps
•1 Animal Pak Multi

Meal 2 – 11AM
•2 scoops Whey
•1 tbsp PB
•3 fish oil caps

(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 1:30PM
•8oz Chicken breast
•1.5 cups broccoli
•2 fish oil caps
•1.5oz Gorgonzola cheese

Meal 4 – 3:45PM
•2 scoops Whey
•1 tbsp PB
•3 fish oil caps

1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
5:15PM – Weight Training - 3 scoops X-tend BCAA’s sipped during

Meal 5 - 6:30PM - Post Workout Shake
•1.5 Scoops Whey
•2 Scoops Waxy Maize
•5g Creatine Ethyl Ester

Meal 6 - 8:30PM
•8oz Chicken breast
•2 cups grilled green/red peppers
•1/2 cup grated cheese
•2 fish oil caps
 
Wednesday 4/1/09
REST DAY (45 Min Cardio)

Diet
1 Stimerex-ES fat burner & 1000mg Acetyl-L-Carnitine 30 min prior

Meal 1 – 9AM
•12 Egg whites
•2 tbsp natural PB
•2 Fish oil caps
•1 Animal Pak Multi

Meal 2 – 11AM
•2 scoops Whey
•1 tbsp PB
•3 fish oil caps

(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 1:30PM
•8oz Chicken breast
•1.5 cups broccoli
•2 fish oil caps
•1.5oz Gorgonzola cheese

Meal 4 – 3:45PM
•2 scoops Whey
•1 tbsp PB
•3 fish oil caps

1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
5:15PM – Weight Training - 3 scoops X-tend BCAA’s sipped during

Meal 5 - 6:30PM - Post Workout Shake
•1.5 Scoops Whey
•2 Scoops Waxy Maize
•5g Creatine Ethyl Ester

Meal 6 - 8:30PM
•8oz Chicken breast
•2 cups grilled green/red peppers
•1/2 cup grated cheese
•2 fish oil caps
 
Friday 4/3/09:
(45 min LISS fasted cardio)
Shoulders/Triceps/Abs

Shoulders
•Side Laterals: 3 sets x 12 Reps
35x12 - 40x12 - 40x12 - 40x12

• Bent-Over Laterals: 4 Sets x 12 Reps
30x12 - 30x12 - 30x12 - 30x12

• Front Military Presses: 5 Sets x 10 Reps
140x10 - 140x10 - 140x10 - 140x10

• Rear Military Presses: 5 Sets x 10 Reps
90x10 - 90x10 - 90x10 - 90x10


Triceps
• Nose Breakers: 4 Sets x 8 Reps
85x8 - 85x8 - 85x8 - 85x8

• Dips: 4 Sets x 8 Reps

• Tricep Pushdowns: 4 Sets x 8 Reps
180x8 - 180x8 - 180x8 - 180x8

Abs
• Rope Crunches: 4 Sets x 12 Reps


Diet
Meal 1 – 9AM
•12 Egg whites
•2 oz cheddar cheese
•2 Fish oil caps
•1 Multi

Meal 2 – 11:30AM
•2 scoops Whey
•1 tbsp flax oil

(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 1:30PM
•8oz Chicken breast
•1.5 cups broccoli
•2 tbsp PB
•2 fish oil caps

Meal 4 – 3:45PM
•2 scoops Whey
•1 tbsp flax oil

(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
5:15PM – Weight Training - 4 scoops X-tend BCAA’s sipped during

Meal 5 - 6:30PM - Post Workout Shake
•1.5 Scoops Whey
•2 Scoops Waxy Maize
•5g Creatine Ethyl Ester

Meal 6 - 8PM
•8oz Chicken breast
•1.5 cups broccoli
•2 tbsp PB
•2 fish oil caps
 
Monday 4/6/09
Chest/Biceps/Calves

Chest
• Hammer Strength Regular Press: 5 Sets x 8 Reps
180x8 - 180x8 - 180x8 - 180x8 - 180x8

• Hammer Strength Incline Press: 4 Sets x 8 Reps
180x8 - 180x8 - 180x8 - 180x8

• Cable Flyes: 3 Sets x 12 Reps
50x12 - 60x12 - 60x12

• Close Grip Bench Presses: 4 Sets x 8 Reps
135x8 - 135x8 - 135x8 - 135x8

Biceps
• Straight Bar Cable Curls: 4 Sets x 8 Reps
120x8 - 140x8 - 140x8 - 140x8

• Dbell Preacher Curls: 4 Sets x 8 Reps
40x8 - 40x8 - 40x8 - 40x8

• Hammer curls: 4 sets x 8 reps
30x8 - 40x8 - 40x8 - 40x8

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
220x12 - 220x12 - 220x12 - 220x12

• Seated Calf Raises: 4 Sets x 12 Reps
135x8 - 135x8 - 135x8 - 135x8


Diet

1 Stimerex-ES fat burner & 1000mg Acetyl-L-Carnitine 30 min prior
Meal 1 – 9AM
•6 Egg whites
•1 scoop whey
•2 tbsp natural PB
•2 Fish oil caps
•1 Animal Pak Multi

Meal 2 – 11:30AM
•2 scoops whey
•1 tbsp PB
•4 fish oil caps

(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 1PM
•8oz Chicken breast
•1.5 cups grilled red/green pepper
•2 fish oil caps
•1.5oz cheddar cheese

Meal 4 – 3:45PM
•2 scoops Whey
•1 tbsp PB
•4 fish oil caps

1 Stimerex-ES fat burner & 1000mg Acetyl-L-Carnitine 30 min prior
5:15PM – Weight Training - 3 scoops X-tend BCAA’s sipped during

Meal 5 - 6:30PM - Post Workout Shake
•1.5 Scoops Whey
•2 Scoops Waxy Maize
•5g Creatine Ethyl Ester

Meal 6 - 8PM
•8oz Chicken breast
•1.5 cups grilled red/green pepper
•2 fish oil caps
•1/2 cup grated parmesan cheese
 
I went lighter than usual yesterday because my energy level was not what it usually is so I didn't want to tax my system. It was a good day to work on good form.

Tuesday 4/8/09
Tuesday: Legs/Abs

Legs
• Squats: 5 Sets x 8 Reps
135x8 - 135x8 -135x8 -135x8 - 135x8

• Leg Presses: 4 Sets x 8 Reps
360x8 - 360x8 - 360x8 - 360x8

• Stiff-Legged Deadlifts: 4 Sets x 8 Reps
135x8 - 135x8 -135x8 -135x8

• Leg Extensions: 4 Sets x 8 Reps
90x8 - 90x8 - 90x8 - 90x8

• Leg Curls: 4 Sets x 8 Reps
90x8 - 90x8 - 90x8 - 90x8

Abs
• Rope crunches: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Crunch Machine: 4 Sets x 12 Reps


Diet
1 Stimerex-ES fat burner & 1000mg Acetyl-L-Carnitine 30 min prior
(45 Min Fasted Cardio)

Meal 1 – 9AM
•12 Egg whites
•2 tbsp natural PB
•2 Fish oil caps
•1 Animal Pak Multi

Meal 2 – 11AM
•2 scoops Whey
•1 tbsp PB
•3 fish oil caps

(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 1:30PM
•8oz Chicken breast
•1.5 cups broccoli
•2 fish oil caps
•1.5oz Gorgonzola cheese

Meal 4 – 3:45PM
•2 scoops Whey
•1 tbsp PB
•3 fish oil caps

1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
5:15PM – Weight Training - 3 scoops X-tend BCAA’s sipped during

Meal 5 - 6:30PM - Post Workout Shake
•1.5 Scoops Whey
•2 Scoops Waxy Maize
•5g Creatine Ethyl Ester

Meal 6 - 8:30PM
•8oz Chicken breast
•2 cups grilled green/red peppers
•1/2 cup grated cheese
•2 fish oil caps
 
Just got back from a visit with my Orthopedic Dr. and he said based on the MRI that was sent to him of my shoulder, it shows that I have rotator cuff tendonitis/bursitis from some sort of Shoulder Impingement. So the next step for me is 6 weeks of Physical Therapy and then if at the end I haven't made any progress, I will try a cortisone shot.

Fun times!
 
so you have an impingement now that you're gonna rehab at a physio? Good luck man! I hope you have a good physio to help you out. Stay strong.
 
Wednesday 4/8/09
REST DAY (45 Min Cardio)

Diet
1 Stimerex-ES fat burner & 1000mg Acetyl-L-Carnitine 30 min prior

Meal 1 – 9AM
•12 Egg whites
•1 tbsp natural PB
•2 Fish oil caps
•1 Evening Primrose Oil cap
•1 CLA cap
•1 Animal Pak Multi

Meal 2 – 11AM
•2 scoops Whey
•1 tbsp PB
•3 fish oil caps

(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 1:30PM
•8oz Chicken breast
•1.5 cups broccoli
•1.5oz Gorgonzola cheese
•2 Fish oil caps
•1 Evening Primrose Oil cap
•1 CLA cap

Meal 4 – 3:45PM
•2 scoops Whey
•1 tbsp Flax oil

1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
5:15PM – Weight Training - 3 scoops X-tend BCAA’s sipped during

Meal 5 - 6:30PM - Post Workout Shake
•1.5 Scoops Whey
•2 Scoops Waxy Maize
•5g Creatine Ethyl Ester

Meal 6 - 8:30PM
•8oz Chicken breast
•2 cups grilled green/red peppers
•1/2 cup grated cheese
•2 Fish oil caps
•1 Evening Primrose Oil cap
•1 CLA cap
 
Thursday: 4/9/09
(45 min LISS fasted cardio)
Back/Calves

Back

• Reverse Barbell Rows: 4 Sets x 8 Reps
135x8 – 185 x 8 - 185 x 8 - 185 x 8

• Cable Pulldowns: 4 Sets x 8 Reps
130x8 – 170x8 - 170x8 - 170x8

• Dumbbell Rows: 4 Sets x 8 Reps
100x8 – 100x8 – 100x8 – 100x8

• Barbell Shrugs: 4 Sets x 12 Reps
185x12 - 185x12 - 185x12 - 185x12

• Rear Shrugs: 3 Sets x 12 Reps
135x12 – 135x12 – 135x 12

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
210x12 - 210x12 - 210x12 - 210x12

• Seated Calf Raises: 4 Sets x 12 Reps
90x12 – 90x12 – 90x12 – 90x12

Diet
(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
45 min fasted LISS cardio

Meal 1 – 9AM
•12 Egg whites
•1 cup oats
•1 Fish oil cap
•1 Evening Primrose oil cap
•1 CLA cap
•1 Animal Pak Multi

Meal 2 – 11:30AM
•2 scoops whey
•1 tbsp flax oil

(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 1:30PM
•8oz Chicken breast
•2 cups brown rice
•1 Fish oil cap
•1 Evening Primrose oil cap
•1 CLA cap

Meal 4 – 3:45PM
•2 scoops whey
•1 cup oats

5:15PM – Weight Training (1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)

Meal 5 - 6:30PM - Post Workout Shake
•1.5 Scoops Why
•2 Scoops Waxy Maize
•5g Creatine Ethyl Ester

Meal 6 - 9PM
•8oz Chicken breast
•1 cup brown rice
•1 Fish oil cap
•1 Evening Primrose oil cap
•1 CLA cap
 
OOOH. I take Evening of Primrose too. What do you find beneficial about it? I agree, your diet is WAY clean. ow do you stay disiplined? Got any tips for resisting? I eat fairly well mostly- I keep a FitDay log and that keeps me in the right calorie range MOSTLY. :) When I up cardio to the Nth degree I must admit that I get super hungry and crazed.

I put up pics of all the fitness girls I wish to look like on my kitchen cabinets. I don't have anything good in the house- just clean but I can make some crazy stuff with even those things when driven. I think that it will get easier when I have the trainer and he is making me do calipers every week. I'm competitive like that. Anyhow, sorry for the highjack. You are a dedicated and impressive athlete.
 
Mel Def said:
OOOH. I take Evening of Primrose too. What do you find beneficial about it? I agree, your diet is WAY clean. ow do you stay disiplined? Got any tips for resisting? I eat fairly well mostly- I keep a FitDay log and that keeps me in the right calorie range MOSTLY. :) When I up cardio to the Nth degree I must admit that I get super hungry and crazed.

I put up pics of all the fitness girls I wish to look like on my kitchen cabinets. I don't have anything good in the house- just clean but I can make some crazy stuff with even those things when driven. I think that it will get easier when I have the trainer and he is making me do calipers every week. I'm competitive like that. Anyhow, sorry for the highjack. You are a dedicated and impressive athlete.
Click to expand...

Well for starters, and which manufacturers push, is that is helps with PMS with women in terms of irritability, depression, bloating, etc...

The reason I take it is for it's aid in fat loss as well as it's blood pressure, cholesterol and Immune system support properties. I like to take in a wide variety of fats so I'm sure I get the best of what all healthy fats have to offerm Hitting all angels of EFA's and other fats.

As for staying strick, I'm as human as you are and I bet my ass my cravings are even bigger than yours! There are a lot of times that I have to talk myself out of eating like crap but trust me, there have been many occasions that I have given in to temptation. My best advice would be to think about how hard you push yourself in the gym and how many hours of your life you dedicated to attaining the body you want. This lifestyle is basically a 24 hr a day job.
 
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