I’ve never blogged before but I am excited at this opportunity. Once I figure out how to upload
videos from my phone or my netbook I’ll start to do that too. I guess I’ll just start out with a little background and then my routine. I’ll try to update my daily activities with video or a written
blog.

I’ve competed in two body building competitions and am preparing for another one this
upcoming May. Date is still tentative. We are also going to Hawaii in March for my Livai
family reunion in March, so my wife Jennie and I would like to get our beach bodies on, Lol,
but seriously. As I blog I’ll try to include more info about my motivations. In training for a
competition you endure a lot of physical challenges obviously but the mental challenges are just
as tough if not tougher. So I’d really like to capture some of those emotions and I feel this will
also help me stay on track.

Today is Monday, my day off, but I still have to get to the gym and back by the time my kids
wake up. I got up at 5:30am to be at the gym by 6. On a work day I have the luxury of working
out at during my lunch, so I usually do my cardio then, and dedicate the morning to my weight
training. On Mondays, however, I have to get my weights in and my cardio before my wife and
kids are up for the day.

5:30am Meal 1: Got up and ready for the gym. I made a chocolate protein shake
with a little banana, some blueberries, and a tbsp. of all natural peanut
butter to drink throughout my morning workout.

6:00am-8:00am Workout- Back and Legs: T-bar bent over rows 4*6, cables seated row
4*12, one arm dumbbell row 3*8, deadlift 6*7, machine leg press 3* 10,
barbell squat 3*10, machine leg curl 3*12, dumbbell shoulder press 3*8,
dumbbell lunge 3*10, superset the following kneeling cable crunch,
decline sit ups, and cable resistance chop for 2-3 sets. Speed intervals on
the treadmill for 30mins. Run 1 min and walk 1 min.

8:30am Meal 2: 6 egg white and 2 yokes cooked in a little bit of olive oil. Half a
cup of oatmeal precooked, with 6 almonds, tbsp. honey, blueberries, and
splenda for sweetener.

11:00am Meal3: 5-7 oz. chicken breast, 5-6 oz. sweet potato, 1/3 cup broccoli, and
1 tbsp. all natural peanut butter.

1:30pm Meal 4: Protein shake, 1 tbsp. all natural peanut butter, blueberries, half a
ruby red grape fruit w/ splenda to sweeten.

3:30pm Meal 5: 5-7 oz. chicken breast, 3-4 oz. sweet potato, 1/3 cup broccoli, and
1 tbsp. all natural peanut butter.

6:00pm Meal 6: 5-7 oz. hamburger patty (93% fat free lean ground beef) , spinach,
2-3 oz. sweet potato, 6 almonds.

9:00pm Meal 7: 2-3 oz. chicken breast, hand full of spinach, and ¼ of an avocado.
I drink as much water as possible throughout the day.