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Fit Status /// View History
I feel great and will kick butt in the gym!!
May 24, 2012 0:30am
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Apr 1987
HOW I STARTED:
I was always this skinny guy in High School back in Maryland where I grew up. I was slated for Soccer because of my size but wanted to play football. :) I had a hard time feeling very good with myself so after HS I decide to take up Karate (that should do it!) Well after years of this stuff I got my Black Belt and then another one a few years later. I still didn't feel like I wanted too, because I was in better shape, but I would still pull muscles, like my back just taking out the garbage at a ripe old age of 27. So I got tired of the way I felt and I hated the way I looked in the mirror.... It wasn't until I hit the gym seriously (I used to go to the gym a little but...), that I started to make progress and I felt tons better. I gave up on the cardio (advice given by a semi-pro BB) for a few years. And started eating "right" for "growing" and now I finally have what I have always wanted. Confidence and "the Fountain of Youth" (or as close to it as one can get :)).
WHY I LOVE IT:
It gives me so much energy and I love sculpting my body to what I want...
Lbenevento's Progress & Goals
Lbs.
2007-07-23, 2007-07-30, 2007-08-06, 2007-08-13, 2007-08-20, 2007-08-27, 2007-09-04, 2007-09-10, 2007-09-17, 2007-09-24, 2007-10-01, 2007-10-08, 2007-10-12, 2007-10-29, 2007-11-05, 2007-11-12, 2007-11-19, 2007-11-26, 2007-12-10, 2007-12-17, 2008-01-02, 2008-01-07, 2008-01-14, 2008-01-21, 2008-01-28, 2008-02-04, 2008-02-11, 2008-02-18, 2008-02-25, 2008-03-03, 2008-03-10, 2008-03-17, 2008-03-24, 2008-03-29, 2008-04-10, 2008-04-14, 2008-04-28, 2008-06-06, 2008-06-13, 2008-06-23, 2008-07-07, 2008-08-04, 2008-08-11, 2008-10-01, 2008-10-29, 2008-11-21, 2009-01-05, 2009-01-12, 2009-01-19, 2009-01-26, 2009-02-02, 2009-02-09, 2009-02-16, 2009-02-23, 2009-03-02, 2009-03-09, 2009-03-16, 2009-03-23, 2009-03-28, 2009-03-30, 2009-04-06, 2009-04-20, 2009-05-18, 2009-06-01, 2009-06-12, 2009-07-08, 2009-09-09, 2009-11-18, 2010-01-15, 2010-04-26, 2010-05-03, 2010-05-10, 2010-05-17, 2010-06-01, 2010-06-14, 2010-06-28, 2010-07-06, 2010-07-13, 2010-07-23, 2010-07-27, 2010-08-02, 2010-08-23, 2010-11-12, 2011-01-14, 2011-02-01, 2011-02-14, 2011-02-21, 2011-04-04, 2011-12-22
229.0, 225.0, 222.0, 221.0, 220.0, 218.5, 218.0, 215.0, 214.0, 213.5, 207.5, 203.5, 199.0, 217.0, 220.0, 222.0, 225.0, 227.0, 230.0, 232.0, 237.0, 226.0, 222.0, 219.25, 217.0, 216.0, 215.75, 213.0, 211.0, 209.0, 206.0, 205.0, 204.0, 194.5, 223.0, 221.0, 222.0, 224.0, 222.0, 224.0, 224.0, 225.0, 225.0, 226.0, 225.0, 224.0, 230.0, 225.0, 223.0, 222.0, 221.0, 220.5, 219.0, 216.0, 215.0, 211.0, 208.0, 204.5, 198.7, 208.0, 212.0, 218.0, 223.0, 225.0, 226.0, 229.0, 231.0, 235.0, 235.5, 238.0, 232.0, 229.5, 229.0, 226.0, 223.5, 221.5, 217.5, 216.0, 208.0, 218.0, 222.0, 227.0, 233.0, 238.5, 232.0, 229.5, 228.0, 219.5, 242.0
TIME UNTIL GOAL:
No Goal
Start:
229 Lbs.
Goal:
No Goal Weight
%
2007-07-23, 2007-07-30, 2007-08-27, 2009-09-09, 2010-05-03, 2010-05-17, 2010-06-01, 2010-06-14, 2010-06-28, 2010-08-02, 2010-11-12, 2011-02-21, 2011-04-04, 2011-12-22
10.4, 10.4, 7.0, 10.0, 7.4, 6.71, 4.62, 4.0, 3.5, 8.0, 9.5, 7.0, 4.0, 11.2
TIME UNTIL GOAL:
No Goal
Start:
10.4%
Goal:
No Body Fat Goal
Lbs.
2007-07-23, 2007-07-30, 2007-08-06, 2007-08-20, 2007-08-27, 2007-09-04, 2009-09-09, 2010-04-26, 2010-05-03, 2010-05-10, 2010-05-17, 2010-06-01, 2010-06-14, 2010-06-28, 2010-07-06, 2010-07-27, 2010-08-02, 2010-11-12, 2011-02-14, 2011-02-21, 2011-04-04, 2011-12-22
205.2, 201.6, 198.9, 204.6, 203.2, 202.7, 207.9, 220.4, 214.8, 212.5, 213.6, 215.6, 214.6, 213.7, 209.9, 200.6, 204.2, 210.9, 213.4, 212.0, 210.7, 214.9
Current LBM:
214.9 Lbs.
Dec 22, 2011
Latest Bodystats
Changed weight from 219Lbs. to 242Lbs.
23Lbs. gain in the last 262 days
Dec 22, 2011
Latest Bodystats
Changed weight from 219Lbs. to 242Lbs.
23Lbs. gain in the last 262 days
Dec 22, 2011
this member has not entered weight or body fat goal
Latest Bodystats
Changed weight from 219Lbs. to 242Lbs.
23Lbs. gain in the last 262 days
Dec 22, 2011
Lbenevento's Program
My Workout Program View My Full Workout Program
My Workout Program
LEW'S NORMAL WORKOUT
MONDAY @ LUNCH
20 MINUTES of ELLIPTICAL TRAINER
10 MINUTES of AB's
MONDAY @ GOLD'S @ 4:45pm (Chest, Shoulders, Tris)
DECLINE BENCH PRESS 4 SETS OF 3-12 REPS INCLUDES WARM-UP
FLAT DUMBBELL PRESS 3 SETS OF 3-10 REPS
MACHINE INCLINE PRESS 3 SETS OF 8-12 REPS
CABLE UPPER FLIES 3 SETS OF 8-12 REPS
CABLE LOWER FLIES 2 SETS OF 8-12 REPS
MACHINE FLIES 2 SETS OF 8-12 REPS
PUSH-UPS 1-2 SETS OF BURNOUT
TUESDAY @ LUNCH
20 MINUTES of ELLIPTICAL TRAINER
15 MINUTES of TRI's
TUESDAY @ GOLD'S @ 4:45pm (Back, Bi's)
LAT PULLDOWNS 4 SETS OF 8-12 REPS INCLUDES WARM-UP
STANDING CABLE ROWS 8 SETS OF 8-12 REPS (3 DIFF ANGLES)
T-BAR ROWS 3 SETS OF 8-12 REPS
CABLE 1-ARM CURLS 3 SETS OF 8-12 REPS
REVERSE CABLE CURLS 2 SETS OF 8-12 REPS
MACHINE ARM CURLS 3 SETS OF 8-12 REPS
WEDNESDAY @ LUNCH
20 MINUTES of ELLIPTICAL TRAINER
15 MINUTES of Shoulder's
THURSDAY @ LUNCH
15 MINUTES of ELLIPTICAL TRAINER
15 MINUTES of AB's
THURSDAY @ GOLD'S @ 4:45pm (Legs)
SQUATS/LEG PRESS 4 SETS OF 8-12 REPS INCLUDES WARM UP
LEG EXTENSIONS 3 SETS OF 8-12 REPS
LEG CURLS 3 SETS OF 8-12 REPS
SITTING CALVES 3 SETS OF 15-20 REPS
STANDING CALVES 3 SETS OF 15-20 REPS
FRIDAY @ LUNCH
20 MINUTES of ELLIPTICAL TRAINER
10 MINUTES of Chest flies
SATURDAY/SUNDAY - OFF
This is my off season menu for the day...
Lew's Diet
1st meal @ 3:00 am
Protein shake 44 g protein-8 g carb-3 g fat-240 calories
Skim milk 12 g protein-18 g carb-0 g fat-120 calories
Vitamins - fish oil, C (1000mg), MSM (500mg), Super B (all B's), glucosmine (1000mg), E (400 iu)
2nd meal @ 6:00 am
Better than eggs 4 serving (2 cups)24 g protein-4 g carb-0 g fat - 120 calories
2 slices of fat free cheese 8g protein-4 g carb-0 g fat-60 calories
1 medium apple .3 g protein-21 g carb-.5 g fat-81 calories
3rd meal @ 8:30am
2 servings cottage cheese (1 cup) 26 g protein-10 g carb-0 g fat-140 calories
1 6oz yogurt 12 g protein-4 g carb-1.5 g fat-80 calories
Peanutbutter 4 Tbs 16g protein-14 g carb-32 g fat-380 calories
4-7" pieces of celery-0 g protein-4 g carb 0-fat-11 calories
4th meal @ 10:15am
5 egg whites with 1 yolk (mustard) 20.3 g protein-1.8 g carb-5 g fat-143 calories
½ c of grapes .5 g protein-14.2 g carb-.5 g fat-57 calories
5th meal @ 11:30am
Protein bar 31 g protein-21 g carb-8 g fat-280 calories
6th meal @ 12:45pm
Protein shake-44 g protein-4 g carb-3 g fat-240 calories
Skim milk 12 g protein-18 g carb-0 g fat-120 calories
Peanutbutter 4 Tbs16 g protein-14 g carb-32 g fat-380 calories
12 grain wheat bread 2 slices-8 g protein-38 g carb-5 g fat-220 calories
7th meal @ 2:30pm
Can Chicken 14 g protein-0 g carb-1.5 g fat-60 calories
½ c of grapes .5g protein-14.2 g carb-.5 g fat-57 calories
8th meal @ 5:30pm (on workout days)
Protein drink (Muscle Pro 52 aft gym)52 g protein-5 g carb -3g fat-280 calories
9th meal @ 6:00pm
Lean Cuisine/Healthy Choice 24 g protein-32 g carb-7 g fat-290 calories
Total 368.6 g protein-264.2 g carb-108 g fat-3458 calories (42 % 30% 28%)
This is it for my contest diet:
1st meal 2:30am
Protein shake
water
Rice Cakes
2nd meal 6:00am
Cream of Rice 3 servings
Protein powder
3rd meal 8:30am
tuna 1 can
broccoli 1 cup (184g)
rice 1 cup (cooked)
4th meal 10:15am
6 egg whites
Potatoes (100g)
salsa
5th meal 1:00pm
rice 1 cup (cooked)
chicken 6oz
broccoli 1 cup (184g)
6th meal 2:30pm
Protein Shake
water
Before workout @ Golds 4:45pm
NaNo vapor
After workout 5:50pm
Protein Drink (muscle pro 52)
7th meal 6:15pm
chicken 6oz
broccoli 1 cup (184g)
MONDAY @ LUNCH
20 MINUTES of ELLIPTICAL TRAINER
10 MINUTES of AB's
MONDAY @ GOLD'S @ 4:45pm (Chest, Shoulders, Tris)
DECLINE BENCH PRESS 4 SETS OF 3-12 REPS INCLUDES WARM-UP
FLAT DUMBBELL PRESS 3 SETS OF 3-10 REPS
MACHINE INCLINE PRESS 3 SETS OF 8-12 REPS
CABLE UPPER FLIES 3 SETS OF 8-12 REPS
CABLE LOWER FLIES 2 SETS OF 8-12 REPS
MACHINE FLIES 2 SETS OF 8-12 REPS
PUSH-UPS 1-2 SETS OF BURNOUT
TUESDAY @ LUNCH
20 MINUTES of ELLIPTICAL TRAINER
15 MINUTES of TRI's
TUESDAY @ GOLD'S @ 4:45pm (Back, Bi's)
LAT PULLDOWNS 4 SETS OF 8-12 REPS INCLUDES WARM-UP
STANDING CABLE ROWS 8 SETS OF 8-12 REPS (3 DIFF ANGLES)
T-BAR ROWS 3 SETS OF 8-12 REPS
CABLE 1-ARM CURLS 3 SETS OF 8-12 REPS
REVERSE CABLE CURLS 2 SETS OF 8-12 REPS
MACHINE ARM CURLS 3 SETS OF 8-12 REPS
WEDNESDAY @ LUNCH
20 MINUTES of ELLIPTICAL TRAINER
15 MINUTES of Shoulder's
THURSDAY @ LUNCH
15 MINUTES of ELLIPTICAL TRAINER
15 MINUTES of AB's
THURSDAY @ GOLD'S @ 4:45pm (Legs)
SQUATS/LEG PRESS 4 SETS OF 8-12 REPS INCLUDES WARM UP
LEG EXTENSIONS 3 SETS OF 8-12 REPS
LEG CURLS 3 SETS OF 8-12 REPS
SITTING CALVES 3 SETS OF 15-20 REPS
STANDING CALVES 3 SETS OF 15-20 REPS
FRIDAY @ LUNCH
20 MINUTES of ELLIPTICAL TRAINER
10 MINUTES of Chest flies
SATURDAY/SUNDAY - OFF
This is my off season menu for the day...
Lew's Diet
1st meal @ 3:00 am
Protein shake 44 g protein-8 g carb-3 g fat-240 calories
Skim milk 12 g protein-18 g carb-0 g fat-120 calories
Vitamins - fish oil, C (1000mg), MSM (500mg), Super B (all B's), glucosmine (1000mg), E (400 iu)
2nd meal @ 6:00 am
Better than eggs 4 serving (2 cups)24 g protein-4 g carb-0 g fat - 120 calories
2 slices of fat free cheese 8g protein-4 g carb-0 g fat-60 calories
1 medium apple .3 g protein-21 g carb-.5 g fat-81 calories
3rd meal @ 8:30am
2 servings cottage cheese (1 cup) 26 g protein-10 g carb-0 g fat-140 calories
1 6oz yogurt 12 g protein-4 g carb-1.5 g fat-80 calories
Peanutbutter 4 Tbs 16g protein-14 g carb-32 g fat-380 calories
4-7" pieces of celery-0 g protein-4 g carb 0-fat-11 calories
4th meal @ 10:15am
5 egg whites with 1 yolk (mustard) 20.3 g protein-1.8 g carb-5 g fat-143 calories
½ c of grapes .5 g protein-14.2 g carb-.5 g fat-57 calories
5th meal @ 11:30am
Protein bar 31 g protein-21 g carb-8 g fat-280 calories
6th meal @ 12:45pm
Protein shake-44 g protein-4 g carb-3 g fat-240 calories
Skim milk 12 g protein-18 g carb-0 g fat-120 calories
Peanutbutter 4 Tbs16 g protein-14 g carb-32 g fat-380 calories
12 grain wheat bread 2 slices-8 g protein-38 g carb-5 g fat-220 calories
7th meal @ 2:30pm
Can Chicken 14 g protein-0 g carb-1.5 g fat-60 calories
½ c of grapes .5g protein-14.2 g carb-.5 g fat-57 calories
8th meal @ 5:30pm (on workout days)
Protein drink (Muscle Pro 52 aft gym)52 g protein-5 g carb -3g fat-280 calories
9th meal @ 6:00pm
Lean Cuisine/Healthy Choice 24 g protein-32 g carb-7 g fat-290 calories
Total 368.6 g protein-264.2 g carb-108 g fat-3458 calories (42 % 30% 28%)
This is it for my contest diet:
1st meal 2:30am
Protein shake
water
Rice Cakes
2nd meal 6:00am
Cream of Rice 3 servings
Protein powder
3rd meal 8:30am
tuna 1 can
broccoli 1 cup (184g)
rice 1 cup (cooked)
4th meal 10:15am
6 egg whites
Potatoes (100g)
salsa
5th meal 1:00pm
rice 1 cup (cooked)
chicken 6oz
broccoli 1 cup (184g)
6th meal 2:30pm
Protein Shake
water
Before workout @ Golds 4:45pm
NaNo vapor
After workout 5:50pm
Protein Drink (muscle pro 52)
7th meal 6:15pm
chicken 6oz
broccoli 1 cup (184g)
My Nutrition Program View My Full Nutrition Program
Lbenevento has not added any program information.
My Supplement Program View My Full Supplement Program
Lbenevento has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I feed off of other people's energy and compliments. And I love working on improving what I have control over.
About Lbenevento
About Me:
My Favorites:
Healthy Foods
Steak, Cream of Rice w/Protein pwd mixed
Fitness Books
Get Lean by Lee Lebrada
Workout Music
Boston
Contest History:
2010 Teen, Collegiate & Masters Nationals
Jul 24, 2010
Organization: NPC
Location: Pennsylvania, United States
Level: Amateur Type: Men's Bodybuilding Place: 9
Location: Pennsylvania, United States
Level: Amateur Type: Men's Bodybuilding Place: 9
2009 NPC Utah Spring Open Heavy Open Class
Mar 28, 2009
Organization: NPC
Location: Utah, United States
Level: Amateur Type: Men's Bodybuilding Place: 3
Location: Utah, United States
Level: Amateur Type: Men's Bodybuilding Place: 3
2009 NPC Utah Spring Open .Senior Master Division
Mar 28, 2009
Organization: NPC
Location: Utah, United States
Level: Amateur Type: Men's Bodybuilding Place: 2
Location: Utah, United States
Level: Amateur Type: Men's Bodybuilding Place: 2
Lifting Stats:
Latest Forum Posts
This member has not added any forum posts.
Latest BodyBlog Entries
Welcome!
Posted in Training : Dec 28, 2010 9:37pmWelcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!
Visitor Comments
Leave a Comment
stachedwalker
Happy Holidays to you and your family, Lew. Looking forward to seeing ya in the coming year.
Dec 26, 2011 9:24am
stachedwalker
You're looking great in the masters shots you posted .. really like the quad development you're showing. Yup, at that level guys are pretty darn big. Here's to 10 more lbs and next year! :)
Jul 31, 2010 10:51am
stachedwalker
BTW, those 2007 home pics ... they're still some of the best role model pics for me to aspire to.
Jul 9, 2010 9:37am
stachedwalker
Thanks my friend! I think my 15 seconds of fame is over. :) LOL. Hitting the weights with a PT these days to make sure I stick to a routine and am pushed. Can't let you get TOO far ahead of me in the muscle :) Good luck at the nationals. I'll be rooting for you!
Jul 9, 2010 9:35am
stachedwalker
doing well over here. I pretty ready for the 1/2 in Phoenix. Well, I think I'm in better shape than the last couple of times. If you want poundage, I've got some to give you ... but not of the type you're looking for! :D
Jan 4, 2010 10:03pm