Week 1, Day 2 - Delts, Legs

Great workout today, though I got to the gym feeling tired and crappy... I left feeling great! :)

Rehab: 5 minutes stretching (AM), chiropractor adjustment (PM)

Start: 1935
Finish: 2010

Seated DB Shoulder Press 30x12 30x12 35x6 35x7
KB Double Press 26'sx6 26'sx6 26'sx8(Push last 4)
Upright Row 50x12 50x12 60x8 60x6,2
Standing DB Reverse Laterals 12.5x12 12.5x12 15x10
Seated Leg Curl 70x12 70x12 70x12
ss w/ Leg Extension 50x12 60x10 60x10

Week 1, Day 1 - Back & Calves

Start: 1610
Finish: 1657 (45 minutes)

1. Wide Lat Pulldown 90x15, 90x15, 100x8, 110x6-drop-90x4
2. FLEX Row 20'sx10, 20'sx10, 20'sx10
3. BB Row (Over)65x12, (Under)65x12, (Over)75x8, (Under)75x8
4. Free Motion Lat Pulldown 60x12, 60x10, 70x8

1. Donkey Calf Raise (Straight)120x15, (Out)200x12, (Out)280x12
2. Seated Calf Raise (Straight)75x12, (Out)75x12, (Out)75x12

Volume
Back=14 sets
Calves=6 sets

Friday & Saturday

Dave and I started walking together... something we can both do at the same pace while my hamstring recovers and he gets his strength back from rotator cuff injury and appendectomy.

Friday: 1.8 mile walk, 52 minutes
Saturday: same as Friday

My Update - Been a while!

Hey everyone (if anyone's still reading this!), hope you are all doing well. I am doing fine. I've been pretty busy lately, although none of it has been fitness related (if you can believe it, since I've lived and breathed fitness for the past 6 years.).

First, I started a new job. Some of you may know I'm a government contractor in Information Technology. Well, my old contract ended Sep. 30 and I was left jobless. Luckily, my old boss forwarded my resume to the CEO of a new company, and I was a direct referral. I interviewed and got the job with the National Guard Bureau, the organization that combines the Air and Army Guard into one entity. Anyway, I work in the Joint Operations Center, which all the state Guard entities report up to for all their operations. My team at KSI is responsible for developing the web application interface that the entire National Guard uses to communicate - track their status, supplies and missions. I am a tech support for the users and am also responsible for web content, training documentation and online help. I just started my 4th week working at NGB and I LOVE it.

In the meantime, I am working on my education as well. I am going back to school in January to finish my B.S. in Business with a specialization in Mgmt. Information Systems. Right now, I am working on several IT certifications, including my Network+ and my MCSA.

Fitness-wise, I am still recovering from my torn hamstring that I incurred in mid-June, 3 weeks before Team Universe. I haven't been able to train legs 100% since the injury, and have had to cut my training volume back to about 25% of what I had been doing - it was hard, but I now know it is the best thing for me in order to recover the fastest and fullest. I am just getting over a cold, but now that my job is on a set schedule, I will be training in the mornings, before work, and will lift 3 days a week and try to get some sort of cardio in - such as a morning walk/jog - twice per week.

My competition plans, although very loose right now, are to be at Nationals in Dallas next November. This will depend on many factors, two of the most important being 1) a full recovery of my hamstring and 2) a vast improvement in my fitness routine skills, which I hope will come in the form of gymnastics (I plan to take lessons once I am healed).

So, I haven't dropped of the face of the Earth, and I haven't "quit" competing, I'm just taking a short break to rest, re-focus, and come back with a better attitude (and a better routine!).

Thanks everyone, love you all!

xoxo
Lissa

Wed, Aug 23

Phase 2, Week 2
Day 3 – Kettlebell Training (demo at gym)

0545: 1/2c oats, 1/3c cottage cheese, 2 oz unsweetened soy milk, 1.5 tsp flax oil
0830: Pure Protein bar
…

Supplements - same as yesterday, plus 1/2 packet BSN NO-Explode pre-workout

Tue, Aug 22

Phase 2, Week 2
Day 2 – Cardio, Abs
…

0545: 1/3c oats, 1/2c cottage cheese, 2 tsp flax oil
0800: Kashi Go Lean nut roll (5g fat, 28g carbs, 6g fiber, 12g protein)
1000: 2/3c cottage cheese, 15 raisins, 1/3c oats
1220: Tuna Salad, 2 saltine crackers, Diet Dr. Pepper
1450: 1 medium plum, 1 cheese stick
1630: 1/2c cottage cheese, 4 oz CC yogurt, wheat germ, 1 tbsp peanut butter
1720: 1 bowl Raisin Nut Bran, 4 oz unsweetened soy milk
1930: Luna bar
2055: 1 egg, 3 whites, 2 slices turkey bacon

Supplements: Added Lipoic Acid and Soy Isoflavones to supplement program today.
Shaklee Multi-vitamin/Mineral
L-Glutamine, 2-3 5g doses
CoQ10, 2-60mg doses
Melatonin 40mg
In Food: Flax oil/ground flax seed, whey, casein/soy, wheat germ

Mon, Aug 21

Phase 2, Week 2
Day 1 – Back, Shoulders
…

Last week ended with a killer leg workout! Strength is not fully up yet, but the hamstring is noticeably improving (albeit very slowly). Calves are still sore from Friday, so I’m bumping them back to tomorrow.

I’m tightening the diet back up this week… weight gain was pretty controlled over the past 5 weeks of my off-season, but it’s creeping up a little too high for comfort right now, lol. I may count macros/calories, but for now it’s just 1-2 less meals, smaller portions, and limited complex carbs. Cheats will be kept out until the weekend.

0545: 1/2c cottage cheese, wheat germ, 4 oz CC yogurt, 1/2c Nature’s Promise bran cereal, 1 tsp flax oil
0845: Kashi Go Lean Nut Roll (5g fat, 28g carbs (6g fiber), 12g protein)
1130: 2/3c cottage cheese, 1/3c oats, wheat germ, cinnamon
1345: 4 oz chicken breast, salad, Wishbone spray dressing, 1 medium plum
1630 Pre-workout: 1/3c oats, 1/2 scoop MHP Probolic protein, 4 oz soy milk
*Train 1815-1915*
1920 Post-workout (snack): 20g MHP Simply Whey, 2 rice cakes w/ 1 tbsp honey
2100: 1/2c cottage cheese, 4 oz CC yogurt, 1 tbsp peanut butter, 1 small zucchini

Thu, Aug 17

Half day at work today because it's our company picnic (which I'm not attending, but I still get out of work - ha!).

Off from weights, tonight will be cardio, abs & stretching. Hamstring is slowly getting better.

Phase 2, Week 1
Day 3 - Cardio, Abs

0550: 1 packet low-sugar oatmeal, 1/4c oats, 20g MHP Probolic, 4 oz unsweetened soy milk
0845: 1 container CC yogurt, 3/4c cottage cheese, wheat germ, raisins, ground flaxseed, 1/4c oats
1100 Lunch: egg salad on whole wheat, 1 container SF Jell-O, Diet Pepsi

Wed, Aug 16

Phase 2, Week 1
Day 2 – Kettlebell Strength Training
…

Today’s Diet
0525: 2 Kashi whole grain blueberry waffles, 1/2c cottage cheese, SF syrup
0750: Pure Protein bar
0950: EAS RTD, Kashi Peanut Butter bar
Lunch: Egg salad (1 whole egg, 2 whites, salt & pepper, 2 tbsp light mayo) on whole wheat, 1 container SF Jell-O
Pre-workout: 1/2c cottage cheese, 1 container CC yogurt, 20 raisins, 1.5 tbsp wheat germ, 1/4c oats
Post-workout: 18g whey protein, 1 bowl Raisin Nut bran cereal w/ unsweetened soy milk
Dinner (1945): 1 black bean veggie burger, brown rice/black beans, 1/2 avocado, 1 container SF Jell-O pudding & 1/4c cottage cheese

Supplements
Upon waking: CoQ10 60mg, Glucosamine 1200mg
AM: Shaklee multi-vitamin pack (multi, B-complex, Vit C, E-Complex)
Pre-workout: NO-Explode ½ packet
Post-workout: 5g Glutamine, Shaklee multi & B-complex
In food: Protein blends - whey/soy/milk in Pure Protein bar & EAS RTD, whey protein shake & soy protein/isoflavones after workout
Before bed: Glucosamine 800mg, Melatonin, CoQ10 60mg
…

Tue, Aug 15

Phase 2, Week 1
Day 1 – Back, Shoulders & Calves

KB Clean n Jerk 2-26x15 2-26x12 2-36x10 2-36x10
T-Bar Row 50x15 75x10 75x10 50x10
Seated DB Shoulder Press 2-30x15 2-35x10 2-40x8
Wide Lat Pulldown 90x12 100x12 100x10
DB Bent Laterals 2-12.5x15 2-15x12 2-15x12
Seated Close Cable Row 70x12 80x10 80x10
Seated Calf Raise 45x20 45x15 55x15 65x12
Back=10 sets, Shoulders=10 sets, Calves=4 sets
Duration: 75 minutes

Today’s Diet
0545: 1/2c golden flax cereal, 4 oz unsweetened soy milk
0800: Pure Protein bar
1115: Tuna salad on whole wheat, 1 container SF Jell-o
1400: OS Trim meat stick, 1/2c cottage cheese, 1 container CC yogurt, 1.5 tbsp wheat germ, 20 raisins
1630 Pre-workout: 1 packet low-sugar oatmeal + 1/4c oats, 1/2c cottage cheese, 5 pecans
1915 Post-workout: 1 packet N-Large MRP
2100: 1/3c cottage cheese, 1/3c golden flax cereal

Supplements
Upon waking: CoQ10 60mg, Glucosamine 1200mg
AM: Shaklee multi-vitamin pack (multi, B-complex, Vit C, E-Complex)
1700 Pre-workout: L-Glutamine 5g, NO-Explode ½ packet
1915 Post-workout: Shaklee multi-vitamin and B-Complex
Before bed: L-Glutamine 5g, CoQ10 60mg, Glucosamine 800mg
In food: Soy isoflavones, soy protein and ground flaxseed in golden flax cereal and soy milk, eaten at meals 1 and 7; Protein blends - whey/soy milk in Pure Protein bar, whey/casein in N-Large shake

Tue, Aug 15

Phase 2, Week 1
Day 1 – Back, Shoulders & Calves

KB Clean n Jerk 2-26x15 2-26x12 2-36x10 2-36x10
T-Bar Row 50x15 75x10 75x10 50x10
Seated DB Shoulder Press 2-30x15 2-35x10 2-40x8
Wide Lat Pulldown 90x12 100x12 100x10
DB Bent Laterals 2-12.5x15 2-15x12 2-15x12
Seated Close Cable Row 70x12 80x10 80x10
Seated Calf Raise 45x20 45x15 55x15 65x12

Today’s Diet
0545: 1/2c golden flax cereal, 4 oz unsweetened soy milk
0800: Pure Protein bar
1115: Tuna salad on whole wheat, 1 container SF Jell-o
1400: OS Trim meat stick, 1/2c cottage cheese, 1 container CC yogurt, 1.5 tbsp wheat germ, 20 raisins
1630 Pre-workout: 1 packet low-sugar oatmeal + 1/4c oats, 1/2c cottage cheese
1915 Post-workout: 1 packet N-Large MRP
2100: 1/2c cottage cheese, 1/3c golden flax cereal, 1/3c cottage cheese

Supplements
Upon waking: CoQ10 60mg, Glucosamine 1200mg
AM: Shaklee multi-vitamin pack (multi, B-complex, Vit C, E-Complex)
1700 Pre-workout: L-Glutamine 5g, NO-Explode ½ packet
1915 Post-workout: Shaklee multi-vitamin and B-Complex
Before bed: L-Glutamine 5g, CoQ10 60mg, Glucosamine 800mg

August Update

I haven't been on in a while. I've been spending some quality time with my husband, family and friends, and just enjoying the rest of the summer! I have been consistent with my workouts, but I am balancing everything and focusing more on my relationships right now. Eating is always nice, too! :)

It's been over a month since the Team Universe. I've learned a lot, changed a lot and ate a lot! Seriously, my body and mind are very much rested and my injury is slowly recovering. In fact, the main focus of my training right now is to slowly rehabilitate my torn hamstring so that it doesn't get any worse. The last month of training was a sort of detraining period, where I went down in volume and also focused on treatment of my injury. I would say my hamstring is about 20% improved. The range of motion is slowly coming back, but it still takes a good 20-minute warm-up to get there. Patience is definitely a vital part of this process!

The areas I am looking to improve for my next show are my routine – it needs increased difficulty – and to add some size to my calves, and to just continue training my physique the way I have been… which is prioritizing my back, shoulders and quads. I would like to increase my flexibility, which was at its best ever prior to my injury, and increase my abdominal strength to be able to perform more difficult presses and planches. I am also seriously looking into taking gymnastics classes, but that will have to wait until the injury heals.

So for now, my main focus is on weight training, to maintain the strength and size I have, and using cardio, stretching and other techniques to maintain an off-season weight and to rehab my injury. I haven’t done any routine training since the show. This week, I actually start my new training split. Here is the layout for the new split:

Mon – Back & Shoulders
Tue – Cardio & Rehab; Calves & Abs
Wed – Kettlebell Strength Training
Thu – Cardio & Rehab; Calves & Abs
Fri – Legs

My Tue & Thu workouts are my flexible days, so they can be added in to another day if I can’t make it in due to a work conflict or similar appointment.

Aside from training and eating, the rest of my life is filled with my IT system administration job, which is a contract position to expire Sep 30, so I am again in job search mode. I am looking to switch from DMS (messaging administration) to a technical writer, which is much more fitting for me and conducive to two of my loves in life – information technology and writing!

I am still staying active in the industry by doing demos and tours for my sponsor, MHP, and hope to be a part of the athlete team repping at the Olympia and the Arnold, if my schedule allows. I will be attending all the local shows and either offering my services backstage or judging the events. I will also be scheduling some photo shoots and guest performances towards the end of the year, so keep an eye on my website schedule for updates.

Wednesday

0540: Smoothie - 1/2c plain nonfat yogurt, 4 oz orange/pineapple juice, 15g MHP Probolic protein (vanilla), 1 peach

0900: 1/3c oats, 25g MHP Probolic (cookies n cream)

Tuesday

0600: Protein shake - 1 scoop MHP Probolic-SR, 8 oz soy milk (sugar free), 1/2c nonfat yogurt

0830: 1/2c cottage cheese, 1 container CC yogurt, 1 medium apple

1030: 3 oz chicken, 3c lettuce, 1/4c sundried tomatoes, Wishbone 10-cal spray dressing

1200: Luncheon at work

1445: Egg salad sandwich - 1 whole egg, 2 egg whites, 1 tbsp light Mayo, mustard, pepper, on 2 slices WW bread, 1c mixed veggies

1615 Preworkout: 1c Kashi cinnamon harvest cereal, 3 oz soy/3 oz cow's milk, 1/3c cottage cheese

1830 Postworkout: 20g ON whey protein, 1 multi-grain rice cake

2000: 1 whole egg, 3 egg whites, 1c green beans, 1 slice WW toast

Subtotals: 41, 189, 163

Monday

After taking a week “off,” I am ready to get things going again with my off-season weight maintenance plan.

0610 – Protein Smoothie (1/4c oats, ½ banana, 1/2c plain nonfat yogurt, 2/3 packet MHP Probolic Vanilla Protein, cinnamon, splenda, 1c Silk (no sugar added)) 378, 8, 44(5), 32

0900 – Pure Protein bar (280)

1130 – 3 oz chicken breast, 1.5c mixed veggies (broccoli, carrots, watercress, snap peas)

1330 – Salad (2.5 oz chicken breast, 2c lettuce, sun-dried tomato slices, WishBone 10-calorie vinaigrette spray dressing), string cheese

1500 – 1/2c 1% cottage cheese, 1 container Lite n Fit yogurt (Key Lime Pie), ½ banana

1630 Pre-workout - 1c Kashi cinnamon harvest cereal, 4 oz soymilk, 4 oz milk, 1/3c cottage cheese

Train Back/Biceps 1730-1815

1830 Post-workout – 25g ON Whey Isolate, 2 rice cakes, 2 tsp jam

2000 – 1.5 whole egg + 3 egg whites, 2c broccoli, 1 slice ww toast, 1 tbsp natty PB

TOTALS: 2167 cals, 47g fat, 235g carbs, 217g protein
*Notes: Protein way too high, fat and carbs slightly high... fix for tomorrow!

Off-Season Eating

I'm gradually incorporating my off-season foods back into my diet. Now that I will have an indefinite amount of time off, I want to maintain about 10-13 lbs. over my contest weight of 133 lbs. Here is today, so far:

Thursday, July 20, 2006

0545: 1/2 c oats, 20g MHP, 4 oz soy milk (257)
0800: 4 oz cc yogurt, 1/2c cottage cheese, 1/4c muesli (214)
1030: Atkins protein bar, ½ banana, ½ tbsp PB, 1 multi-grain rice cake (311)
-Starbuck’s grande skim latte w/ SF Vanilla (mmm!)
1300: 3 oz grilled chicken breast, 2c mixed veggies, 1 plum (245)
1430: 2 multi-grain rice cakes, 2 tsp PB (163)

Subtotal: 31, 152, 94

Peak Week Diet - Days 4 & Beyond

Monday, July 10, 2006 (4 days out)
Numbers: 150p, 125c, 25f
Water: >1.5 gallons
Sodium: 1610mg

0630 Preworkout: ½ premade shake (1/4c oats, ½ scoop MHP) (135mg)

0930 Postworkout: other ½ shake, 1 rice cake, 1/4c LS cottage cheese (170mg)

1115: 4 egg whites, 1c broccoli, (5 sprays dressing), 1/4c oats (305mg)

1315: 2.5 oz chicken, 1 boiled egg (120mg)

1515 Preworkout: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil, 1 dash salt (210mg)

1730 Postworkout: 20g whey protein, 1 multi-grain rice cake, 4 Quaker minis (170mg)

1900: 3 egg whites, 2c brocc/cauli, 5 sprays dressing (305mg)

2045: 1/2c cottage cheese, 10g MHP Protein (185mg)

TOTALS: 26g fat, 126g carbs, 149g protein


Tuesday, July 11, 2006 (3 days out)
Numbers: 150p, 125c, 25f
Water: >1.5 gallons
Sodium: 1585mg

0600: 1/2c oats, 15g MHP Protein (135mg)

0800: 3 egg whites, 1/3c oats, 1c broccoli (245mg)

0945: 1.5 oz chicken, 1.5c green beans (135mg)

1145: 1/3c oats, 1 boiled egg, 5 sprays butter (115mg)

1330: 1 oz chicken, 2c green beans (135mg)

1530 Preworkout: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil, dash salt (200mg)

-Train Back/Bis, Routine Chunks (75-90 minutes)

1800 Postworkout: 15g whey protein, 1 multi-grain rice cake, 4 Quaker minis (170mg)

1930: 1/2c cottage cheese, 10g MHP Probolic (185mg)

2100: 4 egg whites, 3 sprays butter (265mg)

TOTALS: 23g fat, 153g carbs, 128g protein



Wednesday, July 12, 2006 (2 days out)
Numbers: 150p, 150c, 25f
Water: >1.5 gallons
Sodium: 1635mg

07000 Preworkout: 1/2c oats, 20g MHP Protein (135mg)

-Full Body Circuit, Abs

0930 Postworkout: 15g whey protein, 2 multi-grain rice cakes (170mg)

1130: 4 egg whites, 1/4c oats, 1c broccoli (260mg)

1300: 2 oz chicken, 2c broccoli (130mg)

1445: 2 oz chicken, 1.5c green beans (95mg)

1645: 1/3c cottage cheese, 1/3c oats, dash salt (200mg)

1815: 1 multi-grain rice cake, 1 tbsp peanut butter (70mg)

-Routine run-through around 7pm

2000: 1/2c cottage cheese, 10g MHP Protein (185mg)

2130: 6 egg whites, 5 sprays butter (390mg)

TOTALS: 25g fat, 151g carbs, 154g protein

Peak Week Diet - First 3 Days

Team Universe Peak Week Diet & Training Schedule

Friday, July 7, 2006 (7 days out)
Numbers: 150p, 75c, 25f
Water: >1.5 gallons
Sodium: 1510mg

0630 Preworkout: ½ premade shake (1/4c oats, ½ scoop MHP) (135mg)

-Routine Training & Posing 0730-0930

0945 Postworkout: other ½ shake, 1 rice cake, 1/4c LS cottage cheese (170mg)

1130: 1.5 oz chicken, 1 boiled egg, 1c salad, 10 sprays dressing (250mg)

1330: 4 egg whites, 2c brocc/cauli (300mg)

1530: 1/2c cottage cheese, 1 tsp flax oil, 1/8c oats (65mg)

1730: 2.5 oz chicken, 1c brocc/cauli (90mg)

1915: 1/2c cottage cheese, 15g MHP (200mg)

2045: 5 egg whites, 1c salad (300mg)

TOTALS: 25g fat, 76g carbs, 153g protein


Saturday, July 8, 2006 (6 days out)
Numbers: 150p, 100c, 25f
Water: >1.5 gallons
Sodium: 1425mg

0700: 1/2c oats, 20g MHP Protein (140mg)

0900: 2 oz chicken, 2c broccoli, 5 sprays dressing (185mg)

1100: 1/2c cottage cheese, 1/4c oats, 1 tsp flax oil, 1 dash salt (220mg)

1300: 2 oz chicken, 2c broccoli, 5 sprays dressing (185mg)

1500: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (50mg)

1700: 2.5 oz chicken, 2c salad, 10 sprays dressing (200mg)

1900: 1/2c cottage cheese, 10g MHP Protein (170mg)

2100: 5 egg whites (275mg)

TOTALS: 26g fat, 103g carbs, 154g protein

Sunday, July 9, 2006 (5 days out)
Numbers: 125p, 150c, 20f
Water: >1.5 gallons
Sodium: 1455mg

0730: 1/2c oats, 15g MHP Protein (135mg)

0930: 1/2c cottage cheese, 1 multi-grain rice cake (125mg)

1130: 3 egg whites, 2c broccoli, (5 sprays dressing), 1/4c oats (305mg)

1330: 1.5 oz chicken, 1/2c oats (45mg)

1530: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil, 1 dash salt (210mg)

1730: 1/2c cottage cheese, 1 multi-grain rice cake (170mg)

1930: 3 egg whites, 3c brocc/cauli, 1 tsp flax oil (285mg)

2100: 1/2c cottage cheese, 10g MHP Protein (185mg)

TOTALS: 20g fat, 150g carbs, 126g protein

Thursday's Diet

0545: 1/2c oats, 20g MHP Protein

0730: 2.5 oz chicken, 2c broccoli

0930: 1/3c cottage cheese, 1 boiled egg

1145: 4 egg whites, 2c broccoli

1400: 2.5 oz chicken, 2c salad greens

1600 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil

-Train Cardio, Mini Routine, Flexiblity, Abs-

1900 Postworkout: 20g whey protein, 5 Quaker minis

2045: 1/2c cottage cheese, 10g Probolic protein

TOTALS: 25, 102, 153

Wednesday's Diet

0800: 1/3c oats, 15g MHP Protein, 1/4c cottage cheese

1000: 4 egg whites, 1c brocc/cauli

1145: 1 boiled egg, 1/2c cottage cheese

1345: 3 oz chicken, 1c brocc/cauli

1545 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax

1630-1815 - Routine Practice & Full Body/Conditioning Workout

1815 Postworkout: 15g whey protein, 1 plain rice cake

1930: 1/2c cottage cheese, 10g MHP Protein

2100: 4 egg whites, 2c salad greens

TOTALS: 22g fat, 80g carbs, 147g protein

Tuesday's Diet

0730 Preworkout: 1/4c oats, 15g MHP

*Back/Biceps

0935 Postworkout: 20g whey, 1 rice cake

*30 minutes flexibility - PNF, Kicks, Splits

1130: 4 egg whites, 2c salad greens, 6 baby carrots

Monday's Diet

0630 Preworkout: 1/2 premade shake (1/4c oats, 1/2 scoop MHP)

0730-0900 - Fitness Routine Training

0915 Postworkout: Other 1/2 shake, 1/3c cottage cheese, 1 rice cake

1100: 2.5 oz chicken, 2c brocc/cauli

1300: 4 egg whites, 1c brocc/cauli

1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax

1600-1730 - Shoulders/Triceps, Flexibility & Abs

1745 Postworkout: 20g whey, 1 rice cake

1900: 5 egg whites, 2c salad greens

2100: 1/2c cottage cheese, 10g MHP Protein

TOTALS: 19g fat, 105g carbs, 151g protein

Sunday's Diet

Back down in carbs... was nice to get the extra food yesterday, but I still felt just as hungry! At least I was able to sleep in today; I feel much more recovered and rested now.

150p/100c/20-25f

0740: 1/3c oats, 20g MHP Protein

0940: 4 egg whites, 2c broccoli

1140: 1.5 oz chicken, 1 boiled egg

1340: 1/4c oats, 1/2c cottage cheese

1540: 2 oz chicken, 2c broccoli

1740: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil

1930: 5 egg whites, 2c salad greens, 1c broccoli

2100: 1/2c cottage cheese, 10g MHP Protein

TOTALS: 24g fat, 103g carbs, 151g protein

Diet for Saturday - Yum!!!

Diet for Saturday, July 1

Depending on wake-up time…

0630 OR 0700: 1/2c oats, 20g MHP Protein, 1 scoop glutamine (212)

(If eaten at 0630, add in snack at 0730 of 12 Quaker minis) (80)

0800-0930 – Routine Practice

1000 Postworkout: 15g whey, 2 multi-grain rice cakes (157)

1145: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil (181)

1345: 1.5 oz chicken, 1/3c brown rice, 4 oz cc yogurt (194)

1545: 1 oz chicken breast, 1c green beans, 12 baby carrots (126)

1745: 1/4c cottage cheese, 1 container SF Pudding, 1/4c oats (168)

1930: 5 egg whites, 1c broccoli, 2c salad greens (143)

2100: 1/2c cottage cheese, 10g MHP Protein (121)

TOTALS: 25g fat, 175g carbs, 128g protein

Friday's Diet

Last low, torturous day, then I go back up Saturday!!! :)


0600: 1/3c oats, 15g MHP Protein, 1/3c cottage cheese

0800: 4 egg whites, 2c green beans

1000: 2.5 oz chicken, 1c kale

1200: 2 oz chicken, 2c green beans

1400: 1 boiled egg, 1.5 oz chicken

1600: 3 egg whites, 1/2c green beans

1730 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax

1645-1815 - Quads/Hams/Calves, Mini-Routine (abs/flexibility)

1945 Postworkout: 15g whey protein, 1 plain rice cake

2100: 1/2c cottage cheese, 10g MHP Protein

TOTALS: 24g fat, 100g carbs, 155g protein

Next Week's Training Outline

Week 3 of 4: July 3 – July 6
Mon 0730: Routine* (Lisa R.) 1700: Delts/Tris/Calves
Tue AM: Pow/Cond?, Mini-Rout. 1700: OFF
Wed AM: OFF 1645: Back/Bis/Calves, Flx (Liza 1815)
Thu 0700: Routine* (Lisa R.) 1700: Mini-Routine, Str/Flx*

Thursday's Diet

And yet another low day! :(

0600 Preworkout: 1/2 premade shake (1/4c oats, 1/2 scoop MHP)

0700-0830 - Fitness Routine Training

0845 Postworkout: Other 1/2 shake, 1/3c cottage cheese, 1 rice cake

1030: 2.5 oz chicken, 2c brocc/cauli

1230: 4 egg whites, 1c brocc/cauli

1430: 2.5 oz chicken, 1c kale

1630 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax

1715-1815 - Mini Routine Practice, Flexibility & Abs

1900: 4 egg whites, 2c salad greens

2045: 1/2c cottage cheese, 10g MHP Protein

TOTALS: 21g fat, 99g carbs, 152g protein

Wednesday's Diet

Back down to low carbs. :(

0600: 1/3c oats, 15g MHP Protein, 1/3c cottage cheese

0815: 4 egg whites, 2c green beans

1015: 2.5 oz chicken, 1c kale

1215: 2 oz chicken, 1.5c green beans

1400: 1 boiled egg, 1.5 oz chicken

1600 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax

1645-1815 - Back/Bis/Calves, Abs & Flexibility

1815 Postworkout: 15g whey protein, 1 plain rice cake

1930: 1/2c cottage cheese, 10g MHP Protein

2100: 3 egg whites, 1/2c green beans

TOTALS: 24g fat, 100g carbs, 155g protein

Tuesday's Diet

Today is one of two weekly high-carb days. I get to go all the way up to 150g - woo hoo!

Numbers: 125p, 150c, 20-25f

0600 Preworkout: 1/2 Premade shake (1/4c oats, 1/2 scoop MHP Protein - 132 cals)

0700-0845 - Fitness Routine Practice with Lisa Reed; 15 minutes Posing

0845 Postworkout: Other 1/2 shake, plus 1/4c cottage cheese & 1 multi-grain rice cake (223)

1030: 1.5 oz chicken, 1c kale, 1/3c brown rice (170)

1230: 2 oz chicken, 2c green beans (159)

1430: 1 oz chicken, 1/3c brown rice, 4 oz asparagus (126)

1615 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181)

1730-1845 - Full Body Power/Conditioning with Dylan Thomas;
30 minutes Flexibility work

1900 Postworkout: 15g whey protein, 2 multi-grain rice cakes (157)

2100: 1/2c cottage cheese, 10g MHP Protein (121)


TOTALS: 23g fat, 152g carbs, 126g protein

Monday's Diet

0600: 1/3c oats, 1/3c cottage cheese, 15g MHP Protein

0815: 4 egg whites, 2c broccoli

1030: 2.5 oz chicken, 1c kale

1245: 2 oz chicken, 1 whole egg

1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil

1730 Postworkout: 20g whey

1900: 4 egg whites, 2c salad greens

2045: 1/2c cottage cheese, 10g MHP Protein

TOTALS: 23g fat, 78g carbs, 153g protein

Sunday's Diet

0725: 1/2c oats, 15g MHP Protein

0915: 4 egg whites, 2c green beans

1115: 2 oz chicken, 1/2c brown rice

1315: 2.5 oz chicken, 5 oz asparagus

1515: 1/2c cottage cheese, 1 container SF Jell-O Pudding

1715: 2 oz chicken, 4 oz asparagus, 1 container CC yogurt

1915: 1 whole egg, 4 egg whites

2100: 1/2c cottage cheese, 10g MHP Protein

TOTALS: 23g fat, 102g carbs, 150g protein

End of Week Check-In

1 Week of prep down for Team U, 3 weeks to go. My new goals for this show will push my limits in all aspects - physically, mentally, and emotionally - but I can't do anything less than 110% without feeling completely satisfied when I'm standing on stage in NY on July 14.

*Updated Sun, June 25*
Weight Today: 137.4 lbs.
Loss this Week: .6 lbs.
New Goal Weight: 134.0 (by July 6)
Weeks to Goal Weight: 2
Weekly Loss Goal: 1.7 lbs.
Next Week's Goal Weight: 135.7 lbs.

I know it's a high number to lose in 1 week, especially while already being very lean, but I have to try and tighten up my glutes & hamstrings as much as possible.

As for diet, my overall calories have slightly decreased - basically, not as high on my carb up days, and some slightly lower protein days. Combined with an increase in training (number of routine practices, plus cardio) it should give me a big enough deficit to continue dropping bodyfat.

Once I talk to my nutritionist, we will finalize my diet numbers for the coming weeks so that I can tighten up and present a crisper physique at Team.

Here are a few pics from Jr Nationals weekend... I did a photoshoot with Gene X Hwang (FTVideo) . The other photos are from JC Lopez' site, HardFitness.

Saturday's Diet

0700: 1/2c oats, 15g MHP (192)

-0800-0930 Routine Practice-

0945: 15g whey protein, 2 multi-grain rice cake (157)

1130: 4 egg whites, 2c brocc/cauli (153)

1330: 1/2c cottage cheese, 1/3c oats (169)

1530: 1 boiled egg, 1 container SF Jell-O Pudding, 5 Quaker Minis (171)

1730: 1.5 oz chicken, 1/2c brown rice (171)

1915: 3 egg whites, 2c salad, 4 oz asparagus, 1 container CC yogurt (147)

2100: 1/2c cottage cheese, 10g MHP (121)

TOTALS: 23g fat, 151g carbs, 128g protein

Weekly Training Summary

Monday - OFF
Tuesday - 1700: Back/Biceps/Calves (60 min)
Wednesday - 1645: Power/Conditioning (50 min), Flexibility (30 min)
Thursday - 0700: Routine Practice (90 min); 1730: 10 Incline Power Walking 4.5 mph (20 min), Strength/Flexibility (15 min)
Friday - 1730: Quads/Hams/Calves (60 min), Flexibility (30 min)
Saturday - 0800: Routine Practice (90 min)
Sunday - OFF

Lifting: 3 hours
Routine: 3 hours
Strength/Flexibility: 1 hour, 45 minutes
Cardio: 20 minutes
Total Training Time: 8 1/2 hours

Friday's Diet

0600: 1/2c oats, 15g MHP Protein

0830: 4 egg whites, 2c green beans

1030: 2.5 oz chicken, 1/4cbrown rice

1230: 3 oz chicken, 1c green beans

1415: 1 boiled egg, 2c lettuce

1615 Preworkout: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil

1830 Postworkout: 20g whey protein, 1 rice cake

1915: 5 egg whites

2100: 1/2c cottage cheese, 10 g MHP

TOTALS: 22g fat, 103g carbs, 152g protein

Thursday's Diet

0600 Preworkout: 1/2 premade shake (1/4c oats, 1/2 scoop MHP), 1 rice cake (153)

-1.5 hour routine practice-

0855 Postworkout: other 1/2 shake, 1 multi-grain rice cake (166)

1030: 1/4c oats, 2 egg white, 1 whole egg (178)

1230: 3 oz chicken, 1.5c green beans

1430: 2.5 oz chicken, 2c green beans

1630: 1/3c cottage cheese, 1/3c oats

-1 hour strength/flexibility work-

1845: 30g whey protein

2030: 1/2c cottage cheese, 10g MHP

TOTALS: 22g fat, 124g carbs, 149g protein

Training Changes

As part of my prep towards my win at Team Universe next month, I am revamping my training program to address my physique and routine goals.

Physique/Weight Training
-Decrease volume, Increase intensity, Replace more compound with isolation movements
-Add in HIIT 3x per week

Fitness Routine
I will be working with Lisa Reed-Musheno twice a week from now until the last few days before I leave for NY. She will also give me drills to perform to enhance the areas of my routine that need extra work. I am very excited to be working with Lisa - she is very talented and always had great routines in her IFBB days!
-Train routine 3x full practice, 2-3x str/flx practice (plus drills/suggestions from Lisa)


Week 1 of 4: June 19 – June 25
Mon AM: OFF 1630: OFF
Tue AM: OFF 1700:. Back/Bis/Calves (Laurie @ 1930)
Wed AM: OFF 1645: Flx, Pow/Cond (Liza @ 1815)
Thu 0700: Routine* (Lisa R.) 1730: 20 min. HIIT, Str/Flx* (Laurie @ 1845)
Fri 0430: 20 min. HIIT 1730: Quads/Hams
Sat AM: Fitness Routine* PM: OFF
Sun AM: Str/Flx* PM: OFF

Diet
Tue: 150/75/20-25
Wed: 150/100/20-25
Thu: 150/125/20
Fri: 150/100/20-25
Sat: 125/150/20-25

Wednesday's Diet

0600: 1/2c oats, 15g MHP Protein

0815: 4 egg whites, 2c green beans

1030: 2 oz chicken, 1.5c green beans

1245: 2.5 oz chicken, 1 boiled egg

Preworkout: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil

Postworkout: 20g whey protein, 1 rice cake

6 egg whites, 1/2c green beans

2100: 1/2c cottage cheese, 10g MHP Protein

TOTALS: 22g fat, 102g carbs, 148g protein

Tuesday's Diet - Back on Track

I took a nice two-day break after Junior Nationals, and now I am fired up to work my ass off over the next 3 1/2 weeks. I am bringing 110% to the table July 14, so be ready for me to take the class and win my fitness pro card.

We'll start with a nice low-carb day to get things moving again. After I get judges' feedback, I will consult with my nutritionist and get a new diet plan or keep things as is. For now, it's the same diet as the past 6 weeks.

0600: 1/3c oats, 20g MHP protein (165)

0800: 4 egg whites, 2c green beans (141)

1000: 2 oz chicken, 2c brocc/cauli (138)

1200: 1/2c cottage cheese, 1 tsp flax oil (122)

1400: 2 oz chicken, 1c green beans (122)

1600 Preworkout: 1/2c cottage cheese, 1/8c oats, 1 tsp flax oil (155)

Str/Flx, Power/Conditioning - 1.5 hours

1815 Postworkout: 20g whey protein, 1 plain rice cake (111)

1945: 1/2c cottage cheese, 10g MHP protein (121)

2100: 4 egg whites (66)

TOTALS: 22g fat, 85g carbs, 153g protein

Thursday's Diet

Peak Week Day 7 - 1 Day Out

0430 - Wake Up
0500 - 15 min. power walking

0600: 1/3c oats, 15g MHP, 1/4c reg. cottage cheese (187, 325)

0605 - Leave for airport

0800: 3 oz chicken, 1c brocc/cauli (153, 80)

1000: 2/3c low-salt cottage cheese, 1 tsp flax oil (148, ?)

1300: 2 oz chicken, 1/4c brown rice, 1c brocc/cauli (166, 55)

1500: 4 egg whites, 1c green beans, 2c salad greens, 1 tsp olive oil (152, 250)

1700: 20g MHP Probolic, 2 salted rice cakes (149, 210)

1900: 2 oz chicken, 1/3c brown rice (156, 75)

2045: 4 egg whites, 1 salted rice cake (101, 245)


24/101/158
Water: 2 gallons
Sodium: 1265mg

Wednesday's Diet

Peak Week Day 6 - 2 Days Out
Work Hours - OFF

0630 - fat burner, water, Glutamine

0715: 1/2c oats, 20g MHP (213, 165)

0815-0915 - Full Body/Ab Circuit Workout

0930 Postworkout: 20g whey protein, 12 Quaker minis (156, 180)

0940 - Tan
1000 - Nail/Pedi/Brow appt.

1130: 4 egg whites, 1/3c oats, 5 sprays butter (153, 266)

1330: 2 oz chicken breast, 1c brocc/cauli, 4 oz asparagus, 1/2 tsp olive oil, 5 sprays dressing (167, 145)

1530: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181, 270)

1730: 2 oz chicken breast, 1/3c brown rice, 5 oz asparagus, 5 sprays dressing (173, 115)

1830 - Cardio - 15 minutes - power walk

1930: 2 oz chicken, 2c salad greens, 10 sprays dressing (105, 185)

2100: 1/2c cottage cheese, 15g MHP (141, 285)


24/123/145
Water: 2 gallons
Sodium: 1683mg

Tuesday's Diet

Peak Week Day 5 - 3 Days Out
Work Hours - 0715-1515
Cardio - 30 min. moderate - 0440-0510
Training - 45 minutes Shoulders/Chest/Triceps - 1615-1700
Weight:

0430 - fat burner, water, Glutamine

0545: 1/2c oats, 20g MHP (213, 165)

0800: 4 egg whites, 1/3c oats, 5 sprays butter (153, 266)

1000: 2 oz chicken breast, 1c brocc/cauli, 5 oz asparagus, 1/2 tsp olive oil, 5 sprays dressing (167, 145)

1145: 2 oz chicken breast, 1/3c brown rice, 5 oz asparagus, 5 sprays dressing (173, 115)

1330: 2 oz chicken, 2c salad greens, 10 sprays dressing (105, 185)

1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181, 270)

1730 Postworkout: 20g whey protein, 1 multi-grain rice cake, 4 Quaker minis (153, 180)

1915: 1/2c low-sod cottage cheese, salt, 10g MHP Probolic (121, 180)

2045: 3 egg whites, 5 sprays butter (49, 212)


25/125/152

Water: 2 gallons
Sodium: 1638mg

Monday's Diet

Peak Week Day 4 - 4 Days Out

Work Hours - 0715-1515
Cardio - 30 min. moderate - 0430-0500
Training - 45 minutes Back/Biceps - 1615-1715 (Laurie @ 1800)

0430 - Fat burner, water, Glutamine

0545: 1/2c oats, 20g MHP Probolic (212, 165)

0800: 4 egg whites, 1c brocc/cauli, 1c green beans, 5 oz asparagus (148, 325)

1000: 2 oz chicken breast, 1/2c brown rice, 5 sprays dressing (193, 115)

1145: 2 oz chicken breast, 2c brocc/cauli, 1c green beans, 5 sprays dressing (176, 205)

1330: 4 egg whites, 1/4c brown rice (121, 250)

1515 Preworkout: 1/3c oats, 1/3c reg cottage cheese, 1 tsp flax oil (181, 275)

-Train Back/Biceps

1715 Postworkout: 20g whey protein, 2 multi-grain rice cakes (176, 180)

1900: 2.5 oz chicken breast, 1c salad greens, 4 oz asparagus, 1 tsp olive oil, 5 sprays dressing (148, 115)

2045: 1/2c low-sod cottage cheese, 10g MHP Probolic (121, 60)

25/154/151

Water: 2 gallons
Sodium: 1690mg

Sunday's Diet

Peak Week Day 3 - 5 Days Out
Weight: 137.1

0700: 1/2c oats, 20g MHP (212, 165)

0830 - 30 min Jog/Walk Intervals

0915: 4 egg whites, 1/3c oats (153, 216)

1100: 2.5 oz chicken breast, 2c brocc/cauli (159, 90)

1300: 2.5 oz chicken, 2c salad greens, 1 tsp olive oil, 10 sprays dressing (162, 185)

1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181, 270)

1600 - Legs

1700 Postworkout: 20g whey protein, 1 multi-grain rice cake, 4 Quaker minis (153, 180)

1845: 2 oz chicken breast, 1/4c brown rice, 1c brocc/cauli (166, 65)

2030: 1/4c low-sod cott cheese, 1/4c reg cott cheese, 10g MHP Probolic (121, 275)

26/125/151

Water: 2 gallons
Sodium: 1456mg

Saturday's Diet

Peak Week Day 2 - 6 Days Out
Weight: 138.1

0700: 1/3c oats, 15g MHP, 1/4c low-sodium cottage cheese (187, 130)

0800 - 30 minutes Kettlebell/JumpRope Interval Cardio

0900: 25g whey protein, 5 Quaker minis (129, 115)

1100: 2 oz chicken, 2c brocc/cauli (138, 80)

1300: 2 oz chicken, 1/4c brown rice, 1c brocc/cauli (166, 55)

1500: 1/2c reg. cottage cheese, 1 tsp flax oil (122, 480)

1700: 4 egg whites, 1c green beans, 1c salad greens, 10 sprays Dressing (113, 375)

1900: 4 egg whites, 1 whole egg (159, 278)

2045: 1/2c low-sodium cottage cheese, 10g MHP Probolic (121, 55)

22/77/153

Water: 2 gallons
Sodium: 1568mg

Friday's Diet

Peak Week - Day 1 (7 Days Out)
Weight: 139.4 lbs.

0600: 1/4c oats, 1/4c cottage cheese, 15g MHP

0830: 3 egg whites, 1 whole egg, 1/2c brocc/cauli, 1/4c green beans

1030: 2/3c cottage cheese, 1 tsp flax oil

1230: 2.5 oz chicken, 2c brocc/cauli

1500 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil

Postworkout: 20g whey protein, 7 Quaker minis

1900: 2 oz chicken, 2c salad greens

2045: 1/2c 1% low-sodium cottage cheese, 10g MHP Probolic

Water: 2 gallons
Sodium: 1635mg

Thursday's Diet

0545: 1/2c oats, 20g MHP Probolic

0800: 4 egg whites, 2c brocc/cauli, 1/2c green beans

1030: 2 oz chicken, 1/3c brown rice, 1c brocc

1300: 2.5 oz chicken, 1/3c green beans, 2c salad greens

1515 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/4c oats

1645-1745 - Train Back/Biceps/Calves

1800 Postworkout: 25g whey protein, 5 Quaker minis

1930: 5 egg whites, 2c salad greens

2100: 1/2c cottage cheese, 10g MHP Probolic

TOTALS: 18g fat, 106g carbs, 152g protein

Wednesday's Diet

0530: 1/2 premade shake - 1/2 scoop MHP Probolic, 1/4c oats (132)

0600-0645 - Train Shoulders, Triceps

0715: other 1/2 shake, 1 multi-grain rice cake (182)

0945: 2 oz chicken breast, 1/4c brown rice, 1c broccoli, 1/2c green beans (185)

1230: 3/4c cottage cheese, 1 tsp flax oil, 10g MHP Probolic (202)

1500: 4 egg whites, 2c mixed salad greens, 1c green beans (122)

1645: 1/2c cottage cheese, 1/4c oats, 3 Quaker minis (135)

1800-1900 - Fitness Routine (Conditioning & Flexibility) - Woodbridge

1930: 2 oz chicken breast, 2c salad greens (102)

2045: 1/2c cottage cheese, 10g MHP Probolic (121)

TOTALS: 22g fat, 105g carbs, 145g protein

Tuesday's Diet

Numbers: 125 pro, 150 carb, <25 fat

0545: 1/2c oats, 15g MHP Probolic protein (192)

0800: 1.5 oz chicken breast, 1/2c brown rice (172)

1030: 4 egg whites, 2c salad greens, 2c green beans (159)

1230: 1.5 oz chicken breast, 1c brocc/cauli, 1/2c brown rice (199)

1530 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/3c oats (181)

Routine - Strength & Flexibility
Power & Conditioning Workout

1815 Postworkout: 15g whey protein, 12 Quaker minis (137)

1945: 4 egg whites, 2c salad greens, 1c brocc/cauli (111)

2100: 1/2c cottage cheese, 10g MHP Probolic (121)

TOTALS: 18g fat, 154g carbs, 127g protein

Weekly Training Schedule

Week 7 – June 5 – June 9
Mon AM: OFF; 1545: Routine (Cond/Flx) & Calves
Tue AM: OFF; 1630: Routine (Str/Flx), Power/Conditioning (Liza @ 6:15pm)
Wed 0615: Back/Bis; 1830: Routine (Cond/Flx) (Laurie @ time?)
Thu AM: OFF; 1630: Shoulders/Triceps/Calves
Fri AM: OFF; 1730: Quads/Hams

Monday's Diet

0600: 1/4c oats, 1/2c cottage cheese, 10g MHP Probolic (188)

0815: 3 egg white, 1 whole egg, 1/2 sliced cucumber, 1/2c broccoli (161)

1030: 2/3c cottage cheese, 1 tsp flax oil (148)

1230: 2.5 oz chicken breast, 2c brocc/cauli (159)

1445 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)

Train 1545-1700 - Fitness Routine (Conditioning/Flexibility) & Calves

1715 Postworkout: 20g Whey protein, 7 Quaker minis (130)

1900: 2 oz chicken breast, 1c lettuce, 1c sliced cucumber (110)

2045: 1/2c cottage cheese, 10g Probolic protein (121)

TOTALS: 28g fat, 77g carbs, 152g protein

Sunday's Diet

Went about 200 cals lower yesterday, so hopefully today won't be too difficult. If it is, I'll just have to suck it up as I am now 12 days out!!! :)

Today's Numbers: 150p/100c/25f

0745: 1/3c oats, 20g MHP Probolic, 3 Quaker Minis (185)

0945: 1/2c cottage cheese, 1 tsp flax oil, 1/4c oats (189)

1100-1200 - Fitness Routine Practice (Conditioning/Endurance & Flexibility)

1215: 2.5 oz chicken breast, 1c brocc/cauli, 1c green beans (170)

1345: 3 egg whites, 1 packet cream of wheat (133)

1530: 2 oz chicken breast, 2c green beans (159)

1715: 3/4c cottage cheese, 1/2c sliced cucumber (130)

1900: 6 egg whites, 1c salad greens, 1 container SF Jello (115)

2045: 1/2c cottage cheese, 15g MHP Probolic (141)

TOTALS: 19g fat, 106g carbs, 156g protein, 1213 calories

End of Week Check-In & Diet

End of Week Check-In (June 3)
Weeks Out: 2 (Jr. Nationals), 6 (Team Universe)
Weeks Complete: Diet-10; Training-14
Starting Weight: 152.0 lbs.
Last Week's Weight: 141.7 lbs.
Today's Weight: 141.2 lbs.
Total Loss This Week: .5 lbs.
Total Loss to Date: 10.8 lbs.
Estimate Left to Goal: 2.2 lbs.
Estimate Goal Weight: 139 lbs.

Today's Diet
0800: 1/2c oats, 15g MHP Probolic protein (192)

0945: 4 egg whites, 1c salad greens, 2c brocc/cauli (130)

1145: 1/2c cottage cheese, 1/3c brown rice (154)

1345: 3 egg whites, 1/2c oats (182)

1600: 2 oz chicken, 2c salad greens, 1/2 cucumber (120)

1730: 1 container SF pudding, 1 multi-grain rice cake, 10g MHP Probolic (149)

1900: 1/3c cottage cheese, 1 tsp flax oil, 10g MHP Probolic (133)

2030: 1 muti-grain Cinnamon rice cake, 1/3c cottage cheese, 4 oz cc yogurt (164)

2130: 1/2 bag Healthy Pop Popcorn (50)

TOTALS: 22g fat, 157g carbs, 125g protein

Friday's Diet

0545: 1/3c oats, 20g MHP Probolic (166)

0800: 4 egg whites, 2c brocc/cauli, 1/2c green beans (139)

1000: 1.5 oz chicken breast, 1/4c chickpeas, 1c broccoli (157)

1215: 2/3c cottage cheese, 1/2 cucumber (125)

1415: 2 oz chicken breast, 1/2 cucumber1/2c green beans (141)

1630 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/4c brown rice (149)

1750-1920 - Train Quads/Hams

1930 Postworkout: 15g whey protein, 1 multi-grain rice cake (108)

2000: 20g whey protein, 1 container SF Jello (85)

2130: 1/2c cottage cheese, 10g MHP Probolic (121)

TOTALS: 19g fat, 101g carbs, 153g protein

Thursday's Diet

0545: 1/2c oats, 20g MHP Probolic (212)

0800: 4 egg whites, 2c brocc/cauli, 1/2c green beans (139)

1030: 2 oz chicken breast, 1/4c chickpeas, 1c broccoli (178)

1300: 2 oz chicken breast, 1/2 cucumber (122)

1530 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/4c brown rice (149)

1645-1745 - Train Shoulders/Triceps/Calves

1800 Postworkout: 20g whey protein, 1 multi-grain rice cake (126)

1930: 2.5 oz chicken breast, 2c mixed salad greens (123)

2100: 1/2c cottage cheese, 15g MHP Probolic (141)

TOTALS: 22g fat, 101g carbs, 153g protein

Wednesday's Diet

0530: 1/2 premade shake - 1/2 scoop MHP Probolic, 1/4c oats (132)

0600-0645 - Fitness Routine (Strength & Flexibility)

0715: other 1/2 shake, 1 multi-grain rice cake (182)

0930: 2 oz chicken breast, 1/4c chickpeas, 1c broccoli, 1/2c green beans (197)

1230: 3/4c cottage cheese, 1 tsp flax oil, 1/2 cucumber (180)

1530: 3 oz chicken breast, 2c mixed salad greens (144)

1730: 1/2c cottage cheese, 1/4c brown rice (137)

1830-1930 - Fitness Routine (Conditioning & Flexibility)

1930: 4 egg whites, 1c green beans (105)

2100: 1/2c cottage cheese, 15g MHP Probolic (141)

TOTALS: 23g fat, 105g carbs, 151g protein

Week 6 Training Outline

[b]Week 6 – May 29-June 4[/b]

Mon 0915: Back/Biceps/Calves PM: OFF
Tue AM: OFF 1545: Routine (Str/Flx) & Power/Conditioning
Wed 0615: Routine (Str/Flx) 1830: Routine (Cond/Flx)
Thu AM: OFF 1700: Shoulders/Triceps/Calves
Fri AM: OFF 1730: Quads/Hams
Sat AM: Routine (Cond/Flx) PM: OFF
Sun OFF OFF

Tuesday's Diet

Numbers: 125 pro, 150 carb, <25 fat

0545: 1/2c oats, 15g MHP Probolic protein (192)

0800: 1.5 oz chicken breast, 1/2c brown rice (172)

1030: 3 egg whites, 2c salad greens, 1/3c chickpeas (156)

1300: 1.5 oz chicken breast, 2c green beans (138)

1500 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/3c oats (181)

Routine - Strength & Flexibility
Power & Conditioning Workout

1815 Postworkout: 15g whey protein, 2 multi-grain rice cakes (157)

1945: 4 egg whites, 2c brocc/cauli (120)

2100: 1/2c cottage cheese, 10g MHP Probolic (121)

TOTALS: 19g fat, 152g carbs, 127g protein

19 Days Out!!!

Wow, didn't realize how close I was until I counted the days! I'm very excited about this show, just need to stay on track for the next 2 1/2 weeks, which should be easy!

Today's Numbers: 150p/75c/25f

0800 Preworkout: 1/4c oats, 1/3c cottage cheese, 10g MHP Probolic (160)

-0900-1000 Train Back/Biceps/Calves

1015 Postworkout: 1/2 Breakfast Blenders milk, 1 multi-grain rice cake (140)

1145: 6 egg whites, 1c brocc/cauli (125)

1435: 1.5 oz chicken breast, 1/2 cucumber, 1.5c green beans (136)

1600: 2/3c cottage cheese, 1 tsp flax oil (148)

1730: 3 oz chicken breast, 2c mixed salad greens (144)

1915: 4 egg whites, 4 oz cc yogurt (126)

2100: 1/2c cottage cheese, 15g MHP Probolic protein (141)

TOTALS: 22g fat, 77g carbs, 152g protein

Sunday's Diet

0915: 1/3c oats, 1/3c cottage cheese, 15g MHP Probolic protein (200)

1100: 4 egg whites, 2c brocc/cauli (120)

1335: 1 rice cake, 1/3c cottage cheese, 1 tsp flax oil (129)

1530: 1/3c oats, 1/4c cottage cheese, 15g MHP (187)

1830: 3 oz chicken breast, 3c mixed greens (153)

2000: 3 oz chicken breast, mixed raw veggies (185)

2130: 4 oz CC yogurt, 10g MHP Probolic (100)

TOTALS:

End of Week Check-In (May 26)

Weeks Out: 3 (Jr. Nationals), 7 (Team Universe)
Weeks Complete: Diet-9; Training-13
Starting Weight: 152.0 lbs.
Last Week's Weight: 144.2 lbs.
Today's Weight: 141.7 lbs.
Total Loss This Week: 2.5 lbs.
Total Loss to Date: 10.3 lbs.
Estimate Left to Goal: 2.7 lbs.

Estimate Goal Weight: 139 lbs.
Average Weekly Loss Goal: 1.5 lbs.

Yay, everything is coming together! I am right now in the best condition I've been for a show in several years, if ever! And still weighing in over 140 for me is awesome! I may take my goal weight lower than 139, but we'll cross that bridge when we come to it. For now, I am tracking perfectly to nail my goal and have a little bit of a rest/food increase to fill back out before Juniors. I'm VERY excited about this show... regardless of how the placements land, I know I'm at my all-time BEST!!!

Starting my new full-time IT job this week threw my schedule off a bit, but I pre-planned accordingly to prioritize my workouts and get quality over quantity. It worked! I am more rested, my recovery is better, and my workouts (particularly routine practices) are far more effective now. Plus, I love my new job!!! :) God has blessed me tremendously and I am very grateful.

Saturday's Diet

More carbs!... so happy! :)

0645: 1/2c oats, 15g Probolic protein (192)

-Train Fitness Routine - 1.5 hours

0930: 1/2 Breakfast Blenders milk, 1 multi-grain rice cake (140)

1100: 1 oz chicken breast, 1/4c brown rice, 1c brocc/cauli (124)

1245: 1/3c cottage cheese, 1 container SF pudding, 1 plain rice cake (139)

1445: Applebee's - 4 oz tilapia fillet, 1.5c broccoli, 2/3c rice pilaf (310)

1730: 1/4c cottage cheese, 1/3c oats, 4 oz CC yogurt (188)

1900: 1 bag Healthy Choice Popcorn (100)

2100: 1/3c cottage cheese, 1 container SF pudding, 10g MHP Probolic (153)

TOTALS: 21g fat, 187g carbs, 111g protein

Friday's Diet

I'm not training in the AM tomorrow, so I can eat my first meal a little later and space them a little closer together!

0500 - Wake Up
0545 - Leave for Work

0600: Shake - drink in car - 1/2c oats, 20g MHP Probolic (212)

0900: 3 oz chicken breast, 1c green beans (164)

1200: 2/3c cottage cheese, 1 tbsp SF jam, 1 rice cake (163)

1330: 2 oz chicken breast, 1c green beans (122)

1500 - Leave Work for Gym

1530 Preworkout (in car): 1/3c cottage cheese, 1/4c oats, 1 tsp flax oil (161)

1630 - Train Quads/Hammies!

1745 Postworkout: 20g whey protein, 1 multi-grain rice cake (126)

1915: 6 egg whites, 2c lettuce (112)

2100: 1/2c cottage cheese, 15g MHP Probolic (141)

TOTALS: 20g fat, 103g carbs, 154g protein

Wk 5, Day 4 - Thursday

AM: 1 hour routine practice - strength, core/abs, flexibility

PM: Off

Thursday's Diet

Today will be my first day at my new government IT job! I'm very excited to start at this position, but my schedule will be a bit crazy at first as I make adjustments to my meal times and training, as well as the demands of a 43-hour work week. Tomorrow will be a little different because I will be going in to work at 9:00am, and when I start regular hours I'll be going in at 7:00am.

1) 0600 Preworkout: 1/4c oats & 15g MHP Probolic (1/2 pre-made shake - 125 cals)

-0630-0730 Train Fitness routine - strength, flexibility, core/abs

2) 0800 Postworkout: other 1/2 of shake, 1/2c cottage cheese, 1 rice cake (242 cals)

Not sure of meal timing at work, but I'll try to eat every 2-3 hours. Going to prepare by having a huge postworkout meal & larger meal portions in case I can't eat for 3+ hours!

3) 1100: 3 oz chicken breast, 1c green beans, 1c brocc/cauli (191)

4) 1400: 2 oz chicken breast, 1/4c brown rice, 1/3c chickpeas (228)

5) 1700: 2/3c cottage cheese, 1 tsp flax oil (148)
*This will be my last meal at work, so I can keep portions back down and eat every 1.45-2 hours for the rest of the day.

6) 1900: 5 egg whites, 2c lettuce, 1/2 cucumber (112)

7) 2045: 1/2c cottage cheese, 15g MHP Probolic (141)

TOTALS: 22g fat, 99g carbs, 149g protein

Wk 5, Day 3 - Wednesday

AM: Off

PM: Power/Conditioning Full Body - Calisthenics & Kettlebells!

Wednesday's Diet

Today's Goal Numbers: 20g fat, 100g carbs, 150g protein

0700: 1/3c oats, 20g MHP Probolic (165)

0845: 5 egg whites, 1c brocc/cauli, 1/2 sliced cucumber (128)

1030: 2 oz chicken breast, 1/4c brown rice, 1/2c green beans (158)

1200: 1/2c cottage cheese, 1 rice cake (120)

1345: 2 oz chicken breast, 1c green beans (122)

1530 Preworkout: 1/3c cottage cheese, 1/4c oats, 1 tsp flax oil (161)

1800 Postworkout: 15g whey protein, 1 multi-grain rice cake (110)

1930: 6 egg whites, 2c lettuce, 1c cucumber slices (110)

2100: 1/2c cottage cheese, 15g MHP Probolic (141)

TOTALS: 19g fat, 105g carbs, 153g protein

Wk 5, Day 2 - Tuesday

AM: Shoulders/Triceps

PM: Off

Tuesday's Diet

Numbers: 125 pro, 150 carb, <25 fat

0715 Preworkout: 1/2c oats, 15g MHP Probolic protein (192)

0800-0900 - Shoulders/Triceps + Chest/Abs

0915 Postworkout: 15g whey protein, 2 multi-grain rice cakes (178)

1100: 1.5 oz chicken breast, 1/2c brown rice (172)

1300: 1 whole egg, 2 whites, 2c brocc/cauli (165)

1500: 1/3c cottage cheese, 1 tsp flax oil, 1/4c oats (161)

1700: 1 oz chicken breast, 1/3c brown rice, 1/3c kidney beans (177)

1900: 2c lettuce, 1c sliced cucumber, 1/2c green beans, 5 egg whites (128)

2045: 1/2c cottage cheese, 10g whey protein (120)

TOTALS: 22g fat, 148g carbs, 128g protein

Wk 5, Day 1 - Monday

AM: Back/Biceps/Calves

PM: Fitness Routine Practice - 50 minutes

Monday's Diet

0730 Preworkout: 1/4c oats, 1/3c cottage cheese, 10g MHP Probolic(160)

0900-1005 - Train Back/Biceps/Calves

1005 Postworkout: 20g Whey protein, 1 multi-grain cinn. rice cake (126)

1145: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)

1345: 2 oz chicken breast, 2c brocc/cauli (138)

1530: 1/2c cottage cheese, 1 tbsp natural PB (172)

1630-1730 - Fitness Routine Practice

1745: 6 egg whites, 1c brocc/cauli (126)

2000: 2.5 oz chicken breast, 2c lettuce (118)

2100: 1/2c cottage cheese, 15g Probolic protein (141)

TOTALS: 27g fat, 77g carbs, 152g protein

Sunday's Diet

Today's Goals Numbers: 150 protein, 100 carbs, 30 fat

0815: 1/3c oats, 20g MHP Probolic protein (165)

1015: 5 egg whites, 1/3c kidney beans (154)

1310: 1/2c cottage cheese, 1 tbsp Natural PB, 1 rice cake (207)

1500: 3 egg whites, 1 packet cream of wheat (133)

1730: 2 oz chicken breast, 2c lettuce, 1c green beans (125)

1830: 1/8c oats, 1/3c cottage cheese, 15g MHP Probolic (146)

1945: 2 whole eggs, 3 whites (199)

2100: 1/5c cottage cheese, 10g MHP Probolic (121)

TOTALS: 31g fat, 103g carbs (20g fiber), 153g protein

Saturday's Diet

Numbers today: 100/175/25

0755: 1/2c oats, 15g MHP Probolic protein (192)

1000: 1.5 oz chicken breast, 2c lettuce, 1/2 sliced cucumber, 5 baby carrots, 1c broccoli, 1/2 tomato (152)

1200: 1/3c cottage cheese, 1 tsp flax oil, 1/4c oats (161)

1400: 1.5 oz chicken breast, 2c lettuce, 1/4c kidney beans, 1 container SF pudding (190)

1600: 3 egg whites, 1 packet cream of wheat, 5 baby carrots (152)

1800: 1 container SF pudding, 2 multi-grain cinn. rice cake (160)

2000: 1/2c cottage cheese, 1 tbsp natural PB (172)

2130: 1 bag Healthy Choice Popcorn (100)

TOTALS: 26g fat, 176g carbs(30g fiber), 99g protein

Wk 4, Day 5 - Friday

0750-0850 - Fitness Routine (Conditioning & Flexibility)

1530-1645 - Quads & Hams
Swings 36x20 36x20 53x15 53x15
Romanian Deadlift 53x10 70x10 70x12 70x12
Squat 135x10 165x8 185x7 200x5 185x8
B1: 1-Leg SLDL 2-36x6/6 2-36x10/10 2-53x6/6 2-53x5/5
B2: KB Front Squat 2-36x6 2-36x10 53x8 53x8
Pyramid Deadlift 70x12 70x10 70x10

Friday's Diet

One more low day, then carb UP!

0700: 1/3c oats, 20g MHP Probolic (166)

0750-0850 - Routine practice (conditioning)

0900: 1/2c cottage cheese, 1 tsp flax, 1 rice cake (156)

1115: 2 oz chicken breast, 2c brocc/cauli (138)

1300: 1 whole egg, 2 whites, 1c green beans (149)

1445 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)

-Train Quads/Hams

1630 Postworkout: 20g whey protein, 2 multi-grain rice cakes (176)

1845: 2 oz chicken breast, 2c lettuce, 1c sliced cucumber (110)

2030: 1/2c cottage cheese, 10g MHP Probolic, 4 egg whites (187)

TOTALS: 29g fat, 103g carbs, 149g protein

Wk 4, Day 4 - Thursday

AM: 30 minutes routine (Strength & Flexibilty)

PM: Shoulders/Triceps/Calves

Thursday's Diet

0715: 1/3c oats, 20g MHP Probolic (166)

0900: 1 whole egg, 3 whites, 1 rice cake (158)

-30 minutes Flexibility & light Strength work

1100: 1/2c cottage cheese, 1 tsp flax oil, 1c sliced cucumber, 1/4c green beans (145)

1300: 2 oz chicken breast, 2c brocc/cauli (138)

1500 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)

-Train 1615-1715 - Shoulders/Triceps/Calves

1730 Postworkout: 20g whey protein, 1 multi-grain rice cake, 1 plain rice cake (161)

1915: 2 oz chicken breast, 2c brocc/cauli (138)

2100: 2/3c cottage cheese, 15g MHP Probolic (167)

TOTALS: 29g fat, 101g carbs, 149g protein

Wk 4 Day 3 - Wednesday

AM: 30 minutes routine - strength & flexibility

PM: Power & Conditioning - 1 hour

Wednesday's Diet

0730: 1/3c oats, 20g MHP (165)

-Train Routine - Strength & Flexibility (30 minutes)

0915: 2 oz chicken breast, 1.5c green beans (159)

1130: 4 oz yogurt, 1/2c cottage cheese (142)

1300: 1 whole egg, 2 whites, 1 rice cake (138)

1445: 4 egg whites, 1c brocc/cauli, 1 sliced cucumber (110)

1630 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)

-Train Power & Conditioning (1700-1800)

1830 Postworkout: 20g whey protein, 1 cinn. rice cake (126)

1945: 2.5 oz chicken breast, 2c lettuce, 1/2c green beans (137)

2115: 1/2c cottage cheese, 1 tsp flax oil (122)


TOTALS: 31g fat, 98g carbs, 150g protein

Tuesday's Diet - High Carbs!

Can't wait to eat all these tasty carbs... Mmmm!

Numbers: 125 pro, 150 carb, 25 fat

0725: 1/2c oats, 20g MHP Probolic protein (212)

0800-0900 - Routine practice

0945: 1/2c oats, 1/3c cottage cheese (187)

1130: 2 oz chicken breast, 1.5c brocc/cauli, 1.25c sliced cucumber (142)

1315: 4 egg whites, 1 packet cream of wheat (150)

1515: 2 oz chicken breast, 1.5c brocc/cauli, 1 rice cake (160)

1715: 1/3c cottage cheese, 1 tsp flax oil, 1/4c oats (161)

1815-1900 - Strength & Core workout

1915: 15g Whey protein, 2 rice cakes, 1 tsp honey (148)

2100: 1 tbsp natural peanut butter, 1/3c cottage cheese (144)

TOTALS: 25g fat, 151g carbs, 127g protein

Wk 4, Day 1 - Monday

8:00am-9:00am - 1 hour routine practice
-Choreography & Conditioning/Endurance
-Flexibility

4:00-5:00pm - Back/Biceps/Calves
Wide Grip Pullups 9, 7
Underhand Barbell Row 85x12 85x12 95x10 95x10
Wide Lat Pulldown 80x10 80x12 80x12 90x10
Barbell T-Bar Row 50x10 50x10 50x10
Free Motion 1-Arm Row (R,L) 50x12/12 50x10/10 50x10/10

Barbell Curl 45x10 45x10 45x8 45x8 (3 negs on last 2 sets)
Rope Curl 35x12 35x12 Drop:40x10-30x8

Leg Press Calf Raise (Toes Out) Machinex25 45'sx15 45'sx15 45'sx10,5
Seated Calf Raise (Toes Out) 25x20 45x15 25x20

Total Sets: Back=16 Biceps=7 Calves=7

Week 4 Training Outline

Here's what's on schedule for this training week:

5/16 - Had to make some unexpected changes to this... switched the PM workout for Tues & Wed.

Monday - 1 hour routine practice (AM); Back/Biceps/Calves (PM)
Tuesday - 1 hour routine practice (AM); 45 minutes strength/core (PM)
Wednesday - 1 hour routine practice (AM); Power/Conditioning (PM)
Thursday - 1 hour routine practice (AM); Shoulders/Triceps/Calves (PM)
Friday - 45 minutes Pilates mat (AM); Quads/Hams (PM)
Saturday - Rest
Sunday - Rest

Monday's Diet

One low carb day - can I make it?! ;)

0635: 1/4c oats, 1/2c cottage cheese, 2 oz. soy milk (171)

0900: 1 whole egg, 2 egg white, 1 sliced cucumber (146)

1100: 1/2c cottage cheese, 1 tsp flax oil (122)

1240: 2.5 oz chicken breast, 2c brocc/cauli (159)

1430 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)

Train 1530-1640 (Back/Biceps/Calves)

1700 Postworkout: 20g Whey protein, 1 tsp honey, 1 rice cake (132)

1830: 2 oz chicken breast, 2c lettuce, 1c sliced cucumber (111)

1945: 5 egg whites (82)

2100: 1/2c cottage cheese, 10g Probolic protein (121)

TOTALS: 27g fat, 80g carbs, 157g protein

Sunday's Diet

Today's Goals Numbers: 150 protein, 100 carbs, 30 fat

0840: 1/3c oats, 20g MHP Probolic protein (165)

1030: 6 egg whites, 2c broccoli (153)

1215: 1/2c cottage cheese, 1/2 cucumber, 1 tsp flax oil (142)

1400: 4 egg whites, 1 packet cream of wheat (150)

1545: 2.5 oz chicken breast, 2c broccoli (159)

1730: 4 oz yogurt, 1/8c oats, 1/2 cucumber (153)

1915: 2 whole eggs, 3 whites (199)

2100: 1/3c cottage cheese, 1 container SF pudding, 15g MHP Probolic (173)

TOTALS: 29g fat, 102g carbs (20g fiber), 149g protein

Saturday - Carbs & Rest!

Well, I made it through the weeks' training and low-carb days! Now I get a nice full rest day today, plus again my 175g carbs! :)

Numbers today: 100/175/25

0735: 1/2c oats, 15g MHP Probolic protein (192)

0945: 3 egg whites, 1/2 sliced cucumber, 8 baby carrots, 1c broccoli, 1 tsp flax oil (167)

1200: 1/3c cottage cheese, 1 tsp flax oil, 1/4c oats (161)

1400: 4 egg whites, 1 packet cream of wheat, 8 baby carrots (180)

1600: 4 oz yogurt, 1/3c cottage cheese, 1 container SF pudding (174)

1800: 1.5 oz chicken breast, 2c lettuce, 1/4c kidney beans 1/2 sliced cucumber (150)

2000: 1 container SF pudding, 4 oz yogurt, 1 multi-grain cinn. rice cake (170)

2130: 1 bag Healthy Choice Popcorn (100)

TOTALS: 26g fat, 172g carbs(30g fiber), 102g protein

Friday - LEGS!

Off from routine practice today, my body got a nice and needed break from all the high-impact joint-jarring moves on the hardwood floor. In addition, I went to my massage therapist for a nice hour-long deep tissue. Felt very relaxed and rejuvenated, which resulted in a great leg workout!

AM: 45 minutes Pilates Mat

PM: Quads/Hams

Swings 36x20 53x15 53x15
Pyramid Deadlift 53x15 53x20 70x10 70x8
Squat 135x9 155x10 175x8 195x7 175x10
B1: 1-Leg SLDL 2-36x6/6 2-36x10/10 2-53x5/5 2-53x3/3
B2: Front Squat 2-36x6 2-36x10 53x8 53x5 53x4

Duration: 1 hour 20 minutes

End of Week Check-In (May 12)

Weeks Out: 5 (Jr. Nationals), 9 (Team Universe)
Weeks Complete: Diet-7; Training-11
Starting Weight: 152.0 lbs.
Today's Weight: 145.4 lbs.
Total Loss This Week: 2.9 lbs.
Total Loss to Date: 6.6 lbs.
Estimate Left to Goal: 6.4 lbs.

Estimate Goal Weight: 139 lbs.
Average Weekly Loss Goal: 2.0 lbs.

Things are kicked into high gear and it's crunch time! I am on lock-down for the month of May, and I have 5 weeks left to get into the best condition of my life! I know I can easily match my previous condition, but to place top 3 in a field of about 30 girls, I will have to beat my own personal best. I've already put on about 4 lbs. of muscle during my December-February off-season, so that was very successful. Now, to just stay on track and bring my body in exactly where I want it to be. My goal is to be a little tighter than I was for Nationals last year, particularly in my hamstrings and lower abs, and to get more quad separation as well. I am tracking perfectly towards my goal, so it's just a matter of time and patience, as well as sticking to my diet and training my tail off! :)

Friday's Diet & Check-In

Weight today: 145.4 (3 lb. loss since 1 week ago!)

My bodyfat is falling off on Dr. Joe's new plan for me! The cool thing is, with all the carb and calorie cycling, it's something I'm able to maintain without feeling over-deprived. One more day and I can carb up tomorrow.

0730: 1/3c oats, 20g MHP Probolic (165)

0930: 5 egg whites, 1.5c broccoli (123)

1030-1115 - Pilates

1130: 2 oz chicken breast, 1/3c brown rice (156)

1315: 1/2c cottage cheese, 1 tsp flax oil, 1/2 cucumber (142)

1520: 1.5 oz chicken breast, 1c broccoli (90)

1645 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181)

1730 - Train Legs w/ Dylan

1830 Postworkout: 20g MHP Probolic, 1 rice cake, 1 tsp honey (134)

1945: 5 egg whites, 4 oz yogurt (142)

2100: 2/3c cottage cheese, 1 tsp flax oil (148)

TOTALS: 30g fat, 100g carbs, 150g protein

Week 3 Training Summary

I haven't been posting my workouts on a daily basis this week, but my training volume and intensity are increasingly higher! Here's a breakdown of this week:

Mon - AM 1 hour routine practice; PM Back/Biceps/Calves
Tue - 1 hour Power/Conditioning workout; PM 1 hour routine practice
Wed - AM 45 min routine practice & Abs; PM 45 minute routine strength workout
Thu - AM 1 hour routine practice & deep stretching; PM Shoulders/Triceps/Calves
Fri - AM 45 min Pilates; PM Legs
Sat - OFF
Sun - Want to come into the gym for another strength-oriented routine practice... we'll see!

*Every routine practice consists of at least 20 minutes flexibility work and hitting all my strength moves. Those workouts that are designated as stretching/flexibility and/or strength include additional extensive training in those respective areas.

ONLY 5 MORE WEEKS TO JUNIOR NATIONALS FIGURE!!!

Thursday's Diet - Same as Wed

Trying to keep things simple here without changing too many meals, except those that are placed around my two training sessions.

Today's Numbers: 150 protein/100 carbs/30 fat

0620: 1/3c oats, 20g MHP (165)

0815: 1 whole egg, 2 whites, 1 rice cake (138)

-Train Routine - Conditioning & Flexibility (1 hour)

1030: 4 oz yogurt, 1/2c cottage cheese (142)

1215: 2 oz chicken breast, 1.5c brocc/cauli, 1/4c brown rice (180)

1430: 5 egg whites, 1c brocc/cauli, 1c sliced cucumber (129)

1615 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (189)

-Train Shoulders/Tris/Calves (1700-1800)

1805 Postworkout: 20g MHP Probolic protein, 1 rice cake, 1 tsp honey (135)

1845: 2.5 oz chicken breast, 2c brocc/cauli (159)

2100: 2/3c cottage cheese, 1 tsp flax oil (148)


TOTALS: 27g fat, 103g carbs, 151g protein

Wednesday's Diet - Mod Low

1st of three moderately low (100g) carb days... all I can say is, can't wait til Saturday!

Today's Numbers: 150 protein/100 carbs/30 fat

0620: 1/3c oats, 25g MHP (185)

0830: 1 whole egg, 2 whites, 1 rice cake (138)

-Train Routine - Conditioning & Flexibility (45 minutes); 10 minutes Ab work

1035: 4 oz yogurt, 1/4c cottage cheese (101)

1200: 2 oz chicken breast, 1.5c brocc/cauli, 1/3c brown rice (197)

1415: 1/2c cottage cheese, 1 tsp flax oil (122)

- Train Routine - Strength & Flexibility

1705: 25g MHP Probolic protein, 1 rice cake (133)

1830: 2 oz chicken breast, 2c lettuce, 1/4c brown rice (152)

1945: 4 egg whites, 2c brocc/cauli (120)

2115: 2/3c cottage cheese, 10g Probolic protein (147)

TOTALS: 29g fat, 100g carbs, 155g protein

Tuesday's Diet - Carb Up!

I thought today would never come, lol! Weighed in this morning at 147.1 - yay! I get 150g carbs today! :)

0625: 1/2c oats, 20g MHP Probolic protein (212)

0900: 1/3c cottage cheese, 1 packet cream of wheat, 1 rice cake 1 tsp flax oil (213)

1015-1115 - Train Power & Conditioning

1120: Postworkout: 1 rice cake, 2 tsp honey, 20g MHP Probolic protein (156)

1300: 2 rice cakes, 1/3c cottage cheese (124)

1445: 2 oz chicken breast, 2c brocc/cauli (138)

Train routine - 1530-1630

1700 1/2c oats, 3 egg whites (182)

1900: 1.5 oz chicken breast, 1.5c brocc/cauli, 1c cucumber slices (118)

2100: 2/3c cottage cheese, 1 tsp flax oil (148)

TOTALS: 24g fat, 151g carbs (23g fiber), 125g protein

Week 3, Day 1 - Monday

AM: Fitness Routine Practice (Strength & Flexibility) - 45 minutes

PM: Back/Biceps/Calves - 1 hour

Close-Grip Lat Pulldown 90x15 100x12 100x10 Drop:110x7-100x3-90x3-80x5
Underhand Seated Cable Row 70x12 80x10 80x10 90x8
BB T-Bar Row 50x12 60x10 60x8 50x10
FM 1-Arm Row (R,L) 40x12/12 50x12/12 50x12/12

EZ Bar Curl 40x12 40x10 50x7 50x7
Standing DB Alt Curl 17.5x10/10 17.5x10/10 Drop:20x7/7-15x8/8

Leg Press Calf Raise 25'sx20 45'sx15 45'sx15
Seated Calf Raise 25x20 35x15 45x15

Total Sets: Back=16 Biceps=7 Calves=6

Monday's Diet

Today's Numbers: 150 protein, 75 carbs, 30 fat

0635: 1/4c oats, 1/2c cottage cheese, 2 oz. soy milk

0900: 1/2c cottage cheese, 1 tsp flax oil

1045: 2 oz chicken breast, 2c brocc/cauli (138)

1230: 1 whole egg, 2 egg white, 1c sliced cucumber (111)

1430 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)

Train 1530-1640 (Back/Biceps/Calves)

1700 Postworkout: 25g MHP Probolic protein, 1 tsp honey, 1 rice cake (1)

1830: 2.5 oz chicken breast, 2c lettuce, 1c sliced cucumber (132)

1945: 6 egg whites (99)

2100: 1/2c cottage cheese, 10g Probolic protein (121)

TOTALS: 29g fat, 76g carbs, 152g protein

Sunday's Diet

Stayed on track yesterday, now only one more tough day left!

Numbers today: 150/100/30

0725: 1/3c oats, 20g MHP (166)

0925: 5 egg whites, 1c brocc/cauli, 1/2 cucumber (129)

1130: 1/2c cottage cheese, 1/8c oats, 1 tsp flax oil (155)

1330: 2 oz chicken breast, 1 can green beans (136)

1530: 2 oz chicken breast, 1/3c brown rice, 1/2 cucumber (176)

1730: 1 whole egg, 3 egg whites, 1 rice cake (162)

1930: 2/3c cottage cheese, 10g MHP Probolic, 2 oz soy milk (170)

2100: 4 egg whites, 1 container sf pudding, 4 oz cc yogurt (186)

TOTALS: 27g fat, 106g carbs, 153g protein

Saturday's Diet - CARBS!!!

Today is my high carb day - I get 175g and am so happy! :) This week was a struggle to stay low for 3 straight days, but I made it and I'm ready for my reward.

Numbers today: 100/175/25

0750: 1/2c oats, 15g MHP Probolic protein (192)

0950: 3 egg whites, 2c green beans (124)

1150: 1.5 oz chicken breast, 1/2c brown rice (172)

1350: 1/3c cottage cheese, 1 tsp flax oil, 1/8c oats (166)

1530: 1.5 oz chicken breast, 2c broccoli, 1c green beans (155)

1730: 3 egg whites, 2 multi-grain rice cakes (149)

1915: 1 whole egg, 1 slice WW toast, 1 cucumber (196)

2045: 1 bag Healthy Choice Popcorn

TOTALS: 26g fat, 178g carbs(41g fiber), 103g protein

Week 2, Day 5 - Friday

10:30am-11:15am: Pilates Mat

3:30pm-4:40pm - Legs
Swings 36x20 53x10 53x15
Pyramid Deadlift 53x10 53x15 70x12
Squat 135x7 155x8 175x7 185x6 155x8
B1: 1-Leg SLDL 2-36x6/6 2-36x7/7 2-36x8/8 2-36x8/8
B2: Unilateral Front Squat 53x5 53x6 3x6 53x8DROP2-36x8 53x8DROP2-36x8
Swings 36x20

Friday's Diet

0730: 1/3c oats, 20g MHP Probolic (166)

0930: 2.5 oz chicken breast, 1/2c sliced cucumber, 1.5c broccoli (153)

1030-1115 - Pilates

1130: 1/2c cottage cheese, 1/4c oats (149)

1315: 2 oz chicken breast, 2c broccoli (138)

1500 Preworkout: 1/2c cottage cheese, 1 tsp flax oil, 1/4c oats (189)

1530 - Train Legs

1700 Postworkout: 25g MHP Probolic, 1 rice cake, 1 tsp honey (154)

1900: 2/3c cottage cheese, 1 tsp flax oil (148)

2100: 1 whole egg, 4 egg whites (144)

TOTALS: 30g fat, 97g carbs, 149g protein

Week 2, Day 4 - Thursday

1700-1800 - Shoulders/Triceps/Calves

DB Shoulder Press 30'sx15 35'sx12 40'sx8 35'sx8 30'sx10 25'sx10
FM Shoulder Press 30x13 35x10 40x8
Upright Row 50x10 50x10 50x10 50x10
ss w/ Bent Laterals 10'sx10 10'sx10 10'sx10 10'sx12

Dips 12, 9, 7
Lying Tricep Extension/Pullover 30x12 30x12 40x8
Rope Pressdown 30x12 30x12

Donkey Calf Raise 120x20 160x15 220x12 200x12
Seated Calf Raise 45x15 45x15 45x15

Total Sets:
Shoulders=17
Triceps=8
Calves=7

Thursday's Diet

0625: 1/3c oats, 20g Probolic protein (166)

0830: 1c green beans, 3/4c egg whites, 1 rice cake (134)

1030: 2.5 oz chicken breast, 1/3c brown rice (177)

1215: 2/3c cottage cheese, 1 tsp flax oil (148)

1400: 2 oz chicken breast, 1c green beans (122)

1600 Preworkout: 1/2c cottage cheese, 1/8c oats, 1 tsp flax oil (155)

1645 - Train Shoulders/Triceps/Calves

1745 Postworkout: 20g Probolic protein, 1 rice cake, 1 tsp honey (135)

1930: 1 whole egg, 4 egg whites (144)

2100: 1/2c cottage cheese, 1c sliced cucumber (96)

TOTALS: 29g fat, 99g carbs, 152g protein

Wednesday's Diet

0730: 1/3c oats, 20g MHP Probolic (166)

0930: 5 egg whites, 2c broccoli (136)

1145: EAS Carb Control RTD, 2 rice cake (170)

1415: 1/4c oats, 1/2c cottage cheese, 1 tsp flax oil (189)

-Fitness Routine Practice (1 hour conditioning)

1630: 25g MHP Probolic, 1 rice cake (133)

1800: 2.5 oz chicken breast, 1.5c broccoli (146)

1930: 1 whole egg, 3 egg whites, 1c green beans (165)

2100: 2/3c cottage cheese, 1 tsp flax oil (148)

TOTALS: 29g fat, 101g carbs (24g fiber), 149g protein

Week 2, Day 2 - Tuesday

8:20am-9:10am - Fitness Routine Practice: Strength/Flexibility

3:30pm -4:45pm - Full Body Power & Conditioning Workout...

Swings 36x20 53x10 53x15 53x10
Snatch 26x12/12 36x6/6 2-26x6 36x6/6 2-26x8 36x6/6 2-36x6
Dead Power Clean n Jerk 2-36x4 53x3/3 2-36x5 53x4/4 2-36x6
A1: Pullup 1, 2, 3, 4, 5, 1, 2, 3
A2: Plyo Pushup 3, 4, 3, 4, 4, 3, 3, 3
B1: Squat/Press Combo (Fast) 2-26x10 2-26x10
B2: High Jumps 20, 20

FLEX Leg Extensions (2-1-2) 30x15 45x10 20x10
15 minutes flexibility work

Week 2, Day 1 - Monday

AM: 1 hour routine conditioning

PM: Back/Biceps/Calves

Wide Lat Pulldown 90x15 100x12 100x12 Drop: 110x5-100x3-90x4
Underhand Narrow Barbell Row 65x12 85x10 85x10 95x8 95x8
FLEX Seated Mid Row 2-20x15 2-20x12 2-25x8 Drop: 2-25x10-2-15x12
1-Arm DB Row (R,L) 35x12,12 40x10,10 50x8,8

Oly Barbell Curl 45x10 45x8 45x8 45x8
Standing DB Alt Curl 17.5x10,10 17.5x10,10 Drop: 20x7,7-15x6,6

Leg Press Calf Raise (Toes Out) 2-45x15 2-45x15 2-45x15
Hammer Strength Calf Raise 20, 15

Time: 3:50pm-4:52pm
Total Sets: Back=16(19) Biceps=7(8) Calves=5

Tuesday's Diet

0625: 1/2c oats, 20g MHP Probolic protein (212)

0900: 2 rice cakes, 1/3c cottage cheese (124)

1100: 1/2c oats, 4 egg whites (199)

1245: 1.5 oz chicken breast, 2c brocc/cauli (117)

1430 Preworkout: 1/3c cottage cheese, 1 packet cream of wheat, 1 tsp flax oil (178)

1500 - Train Power & Conditioning

1645 Postworkout: 2 rice cake, 2 tsp honey, 20g MHP Probolic protein (191)

1845: 1.5 oz chicken breast, 1.5c brocc/cauli, 1c cucumber slices (118)

2100: 2/3c cottage cheese, 1 tsp flax oil (148)

TOTALS: 24g fat, 151g carbs (23g fiber), 125g protein

Monday's Diet - Fresh Start

Today is my first day working back with my nutritionist, Dr. Joe Klemczewski http://www.thedietdoc.com He has an awesome new carb and cal-cycling plan to get me shredded and get that Pro card!

(Just a side note on my diet... many beginners into the fitness scene look at other competitors' diets to copy what they are doing. The nutrition aspect of this sport is so individually specified, that it is impossible to copy another person's diet and look like they do. It is best to hire an expert in the field who can get to know your body and help YOU learn your own body better, as well as general human physiology, so that you can take that knowledge and experience and implement it yourself and become a nutritional expert to your own body!)

0620: 1/4c oats, 1/2c cottage cheese, 2 oz. soy milk

0815: 1 whole egg, 1 egg white

1025: 1/2c cottage cheese, 1 tsp flax oil

1220: 2.5 oz chicken breast, 1c green beans

1420 Preworkout: 1 packet cream of wheat, 1/2c cottage cheese, 1 tsp flax oil

1650 Postworkout: 25g MHP Probolic protein, 1 tsp honey, 1 rice cake

1830: 3 oz chicken breast, 2c lettuce, 1c sliced cucumber

2030: 5 egg whites, 1/3c cottage cheese

TOTALS: 29g fat, 76g carbs, 149g protein

Friday's Diet

Ah... Friday is my sleep-in day, meaning I am not awake as long during the day, meaning my meals can be placed closer together and can be slightly higher in calories - yay!

0715: 1/3c oats, 25g MHP Probolic-SR (185)

0945: 1/2c cottage cheese, 1 tsp flax oil, 4 oz CC yogurt, 1/8c oats (198)

1200: 2 oz chicken breast, 1.5c green beans (140)

1400 Preworkout: 1 packet cream of wheat, 4 egg whites (150)

1530 - Train LEGS!

1700 Postworkout: 25g MHP Probolic, 1 rice cake, 1 tsp honey (154)

1930: 1 whole egg, 3 egg whites, 1 rice cake (161)

2100: 2/3c cottage cheese, 1 tsp flax oil, 15g MHP Probolic-SR (207)

TOTALS: 31g fat, 92(18)g carbs, 135g protein

Week 1, Day 3 - Delts & Tris

Didn't get to train calves today since my workout ran longer than planned and I had a client immediately after. Will do calves Friday instead.

AM: Routine practice - 1 hour - Conditioning/Endurance

PM: Shoulders & Triceps - Today's weight workout really emphasized to me the difference between sheer volume training and volume/intensity training. By pairing 2-3 muscle groups together, I have to train quicker and more efficently, keeping my rest under 1 minute, resulting in a higher intensity workout, but also compromising the amount of weight I can lift. My routine practices also hinder my strength a bit due to the additional work it gives my upper body.

Seated DB Shoulder Press 30'sx12 30'sx12 35'sx10 35'sx7,3 25'sx12 20'sx12
Full Range Laterals 10'sx10 10'sx10 12'sx10
Upright Row 50x10 50x10 50x10 50x10
ss w/ Rope High Row 50x12 50x12 60x10 60x10
Dips 10, 8, 8
Lying Tricep Extension (Pullover) 30x12 30x12 40x10 40x8

Total Sets - Shoulders=17 Triceps=7
Duration: 45 minutes

Thursday's Diet - More Carbs

Going up to 125g carbs today. I feel pretty good but yesterday was a bit tough to get through the workouts.

0620: 1/3c oats, 20g MHP Probolic (166)

-Train fitness routine - 1 hour - conditioning/endurance

0915: 1c green beans, 1 egg white, 1 protein pancake (egg whites, protein powder, cottage cheese, oats, oat fiber, blueberries)

1055: 1/2c cottage cheese, 1 tsp flax oil, 1/4c oats (189)

1255: 2 oz chicken breast, 1/2c brown rice (193)

1430: 2 oz chicken breast, 1.5c green beans (140)

1600 Preworkout: 4 egg whites, 1 packet cream of wheat (150)

Train Delts/Tris/Calves - 4:45pm

1800 Postworkout: 25g MHP Probolic, 1 tsp honey, 1 rice cake (154)

2000: 1 whole egg, 1 egg white (94)

2100: 2/3c cottage cheese, 1 tsp flax oil (148)

TOTALS: 30g fat, 130g carbs (20g fiber), 148g protein

Week 1, Day 2 - Power & Conditioning

AM: 30 minute routine practice (strength)

4:00pm: Power & Conditioning Workout - Full Body - Kettlebells & Calisthenics
Swings 53x10 53x15 53x20
Snatch 36x5/5 2-26x6 36x8/8 2-26x8 36x10/10
Dead Power Clean n Jerk 2-36x5 53x2/2 2-36x6 53x3/3 2-36x6
A1: Pullup 1, 2, 3, 4, 5, 6, 1, 2, 3, 1, 2, 1
A2: Pushup 6 sets of 3 Plyos; 6 sets of 3 Speed
B1: Squat/Press Combo 2-36x6 2-26x6
B2: Speed Jerks (1-Arm) 36x6/6 36x6/6
B3: Jump Squats 2-26x6 2-26x6
B4: Light Touch Plyo Jumps 1x down length of floor; 2x down length of floor
Swings 36x15 53x20 53x20 53x20 36x20 36x20 36x20

Duration: 1 hour 10 minutes

Wednesday's Diet

I'm attempting another low carb day before bumping back up tomorrow. Hopefully I can sustain it. :)

0620: 1/3c oats, 20g MHP Probolic (166)

0845: 1.5 oz chicken breast, 1c protein pasta/edamame/soynut salad (200?)

1100: 4 egg whites, 2c brocc/cauli (120)

1300: 2.5 oz chicken breast, 1c green beans (143)

1500 Preworkout: 1 packet cream of wheat, 1/2c cottage cheese, 1 tsp flax oil (205)

-Train Power & Conditioning (Full Body Kettlebells & Calisthenics)

1715 Postworkout: 25g MHP Probolic, 1 tsp honey, 1 rice cake (154)

1900: 5 egg whites, 1.5c brocc/cauli (123)

2045: 2/3c cottage cheese, 1 tsp flax oil (148)

TOTALS: 28g fat, 95g carbs (21g fiber), 156g protein

Week 1, Day 1 - Back/Bis/Calves

This week I started a new training phase. I just finished an 8-week volume phase and took a backoff week last week to rest up a bit before charging into the final months of my contest prep. This week's schedule was screwy due to flying back from Seattle and not being able to train Monday, but next week I'll be back to normal.

The new split is 4 days of lifting (last cycle was 5) with no chest work except for routine strength work, and minimized arm work as well. I will do 2 conditioning routine practices and 2 strength routine practices each week, and run once on the weekend. Wednesday, Saturday and Sunday are off from weights entirely.

[b]Routine Practice - Conditioning - 8:30am-9:30am[/b]

[b]Back/Bis/Calves - 6:45pm-7:35pm[/b]
Seated Close Cable Row 60x15 70x12 80x10 90x10 100x8
Underhand BB Row 65x12 85x10 85x10 95x10 105x8
Bent-Over 2-Arm DB Row 35'sx12 35'sx12 40'sx8 40'sx8
FM 1-Arm Row (R,L) 40x15,15 45x12,12 45x12,12 50x12,12

Barbell Curl 45x10 45x9 45x8
EZ Bar Curl 30x12 40x8 40x8 40x8

Donkey Calf Raise 120x20 160x15 40x12(left only) 160x15 200x12
*Calves were sore from photoshoot, so only did 4 sets.

Total Sets: Back=18 Bis=7 Calves=4(5)

Tuesday's Diet - Back on Track

After my weekend in Seattle, my body was all out of sorts and the time change during travel prevented me from sticking to any sort of eating routine. After resting yesterday, I'm happy to be back on board with everything today, and I'm ready to sail through these last 8 weeks to Junior Nationals!!!

Low Carb Day - 100g

0620: 1/3c oats, 20g MHP Probolic (166)

-Routine Practice (1 hour - choreography/conditioning)

1010: 4 egg whites, 1.5c brocc/cauli (107)

1145: 1 whole egg, 2 egg whites, 1/3c oats (178)

1345: 2 oz chicken breast, 2c brocc/cauli (138)

1530: 2 oz chicken breast, 1/3c brown rice (156)

1745 Preworkout: 35g MHP Probolic protein (138)

-Train Back/Bis/Calves*

1930 Postworkout: 25g MHP Simply Whey, 2 tsp honey (144)

2100: 2/3c cottage cheese, 2 tsp flax oil (187)


TOTALS: 30g fat, 95(18) g carbs, 145g protein

Friday's Diet - Low Carb, Moderate Fat

To keep my cals the same, I'm adding in an extra 10g fat in place of the 25g carb drop.

0720: 1/4c oats, 15g MHP Probolic, 1/3c cottage cheese (167)

1000: 3 oz lean beef, 1.5c green beans (176)

1200: 1/2c cottage cheese, 4 oz yogurt, 1 tsp flax oil (182)

1400 Preworkout: 3 egg whites, 1 whole egg, 1/3c oats (210)

1630 Postworkout: 1 scoop MHP Simply Whey (130)

1800: 2.5 oz chicken breast, 1c brocc/cauli (132)

1930: 3 egg whites, 1 whole egg (128)

2100: 1/2c cottage cheese, 1 tsp flax oil (122)


TOTALS: 150p/74(18)c/40f
Percentages: 50 protein/20 carbs/30 fat

Thursday's Diet

0620: 1/3c oats, 20g MHP (166)

0825: 1/2c cottage cheese, 4 oz yogurt, 1 tsp flax oil (182)

1045: 1/3c oats, 4 egg whites (153)

-Train Fitness Routine - Strength Moves & Elements - 1 hour

1245: 2.5 oz chicken breast, 1c brocc/cauli (132)

1430: 2.5 oz lean beef, 1.5c green beans (156)

1615: 2 oz chicken breast, 1/2c brown & wild rice (158)

-Train Shoulders/Chest/Triceps

1800 Postworkout: 25g MHP Simply Whey, 1 tsp honey (123)

2000: 2/3c cottage cheese, 1 tsp flax oil, 10g MHP Probolic (187)


TOTALS: 31/97(18)/150

Wednesday's Diet

0615: 1/3c oats, 20g MHP (166)

0815: 2c green beans, 2 oz chicken breast (159)

1045: 1/2c cottage cheese, 4 oz yogurt, 1 tsp flax oil (182)

1230: 4 egg whites, 1/3c oats (153)

-Routine Practice (1 hour - choreography/dance)

1430: 2.5 oz lean beef, 2c brocc/cauli (154)

1630 Preworkout: 2.5 oz chicken breast, 1/3c brown rice (154)

-Train Back & Bi's

1830 Postworkout: 25g MHP Simply Whey, 1 tsp honey (123)

2030: 2/3c cottage cheese, 1 tsp flax oil (148)


TOTALS: 29/100(22)/147

Tuesday's Diet

Back on track after a weekend holiday break!

0630: 1/3c oats, 20g MHP (166)

-Train Fitness Routine - Strength Moves & Elements (1 hour)

0915: 2 oz chicken breast, 2c brocc/cauli (125)

1115: 2.5 oz chicken breast, 1.5c brocc/cauli (146)

1300 Preworkout: 1/2c cottage cheese, 1/4c oats, 1 tsp flax oil (189)

-Train Full Body - Power & Conditioning (1 hour)

1515 Postworkout: 25g MHP Simply Whey, 1 tsp honey (123)

1645: 2.5 oz chicken breast, 1.5c green beans (161)

1845: 2 oz chicken breast, 1/2c brown & wild rice (158)

2045: 1/2c cottage cheese, 2 tsp flax oil (161)


TOTALS: 30/96(22)/149

Wk 8, Day 5 - Legs

Legs
10:05am-11:15am

Swings 53x15 53x15 70x10
Double KB Deadlift 2-53x10 2-70x12 2-70x13 2-70x8 2-53x1minute
BB Squat (Wide) 135x8 155x7 165x5 165x6 135x14
Pyramid Deadlift 53x1minute 70x30seconds 53x1minute Drop:70x30seconds-53x30seconds-36x30seconds
Snatch 26x8(L,R) 2-26x5 2-26x10 2-26x11

Friday's Diet - Carb Up

Going a little higher in carbs today - nothing crazy like a refeed or anything - just enough to refill my glycogen to get me through the day's training. I also got to sleep in today!

0730: 1/3c oats, 20g MHP Probolic protein (165)

0915 Preworkout: 1/3c oats, 1/2c cottage cheese, 1 tsp flax oil (209)

-Train Legs @ 1000

1115 Postworkout: 25g MHP Simply Whey, 2 tsp honey, 1 rice cake (179)

1300: 2 oz chicken breast, 1/3c oats (171)

1500: 5 egg whites, 1/2 bell pepper, 1 tbsp peanut butter (199)

1645: 2 oz chicken breast, 1/2c brown & wild rice (158)

1900: 2.5 oz chicken breast, 2c lettuce, 1/2 bell pepper, Mom's 0-cal dressing (140)

2045: 1/2c cottage cheese, 15g MHP (141)


TOTALS: 29/123(18)/154

End of Week Check-In (Apr. 14)

Weeks Out: 9 (Jr. Nationals), 13 (Team Universe)
Weeks Complete: Diet-3; Training-8
Starting Weight: 152.0 lbs.
Today's Weight: 148.0 lbs.
Total Loss This Week: 1.5 lbs.
Total Loss to Date: 4.0 lbs.
Estimate Left to Goal: 11.0 lbs.

Estimate Goal Weight: 137 lbs.
Average Weekly Loss Goal: 1.5 lbs.

Wk 8, Day 4 - Shoulders & Calves

Shoulders & Calves
DB Shoulder Press 35'sx10 35'sx10 35'sx10 40'sx8
Upright Row 50x12 50x12 60x9 60x8
FM Shoulder Press 40x12 45x10 45x10 45x8
Rope High Row 60x12 65x12 65x12 70x12

Standing Calf Raise 120x15 120x12
*Quit set early - calves were sore from routine practice. Today was sort of a backoff day from the normal high volume/high intensity. My body needed a little break!

Duration: 35 minutes
Total Sets: Shoulders=16 Calves=2

Other Training Today
Fitness Routine Practice - 75 minutes + 15 minutes stretching (1 1/2 hours)

Wk 8, Day 3 - Back & Chest

Close Grip Lat Pulldown 80x15 90x12 100x10 100x10 110x8
T-Bar Row (BB) 95x12 105x10 105x10 110x8
Incline DB Bench Press 35'sx12 40'sx10 45'sx10 50'sx8
Flat BB Bench Press 75x12 95x10 105x9 125x8
ss w/ Underhand BB Row 70x12 90x12 90x12 105x8
FM Lat 1-Arm Row (R,L) 35x15 45x15 60x12 60x10
FM Pushup 15, 10, 9.5

Duration: 1.25 hours (Trained with friend)
Total Sets: Back=17 Chest=11

Other Training Today:
Worked on routine choreography & dance for 30 minutes, plus 20 minutes deep stretching & splits.

Thursday's Diet

0630: 1/3c oats, 20g MHP Probolic (165)

-Fitness routine training 8:00am-9:30am

0915: 1/8c oats, 1/2c cottage cheese, 1 tsp flax oil (155)

1100: 2.5 oz chicken breast, 1/2 bell pepper (127)

1300: 2 oz chicken breast, 2c brocc/cauli (138)

1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (192)

-Train Shoulders & Calves (light)

1800 Postworkout: 25g Simply Whey, 1 tsp honey (123)

1900: 4 egg whites, 1 whole egg, 1 ww tortilla (193)

2045: 1/2c cottage cheese, 10g MHP Probolic protein (121)


TOTALS: 30/96(23)/150

Wednesday's Diet

0615: 1/3c oats, 20g MHP (165)

0815 Preworkout: 1 packet cream of wheat, 1/2c cottage cheese, 2 tsp flax oil (188)

1100 Postworkout: 25g Simply Whey, 2 tsp honey (144)

1300: 5 egg whites, 1/2 bell pepper, 1 ww tortilla (154)

1515: 2 oz chicken breast, 2c green beans (159)

1700: 1/4c oats, 1/3c cottage cheese (141)

1900: 2 oz chicken breast, 1 tbsp peanut butter (179)

2045: 1/2c cottage cheese, 15g MHP Probolic (141)


TOTALS: 30/130(27)/147

Tuesday's Diet

0630: 1/2c oats, 20g MHP, 2 oz soy milk (234)

~Light Routine Practice (choreography & dance) - 20 minutes

0900: 5 egg whites in 1 tsp olive oil, 1 cucumber (141)

1100: 1.5 oz chicken breast, 1/4c brown rice, 2/3c brocc/cauli (136)

~Routine Practice (strength moves, choreography & dance) – 30 minutes

1300 Preworkout: 1 packet cream of wheat, 1/2c cottage cheese, 1 tsp flax oil (245)

~Train Power & Conditioning - 1 hour

1445 Postworkout: 25g MHP Simply Whey, 2 tsp honey (157)

1630: 2.5 oz lean beef, 1c green beans (138)

1830: 6 egg whites, 1 bell pepper (131)

2100: 1/2c cottage cheese, 15g MHP Probolic protein (121)



TOTALS: 31/113(18)/150

Wk 8, Day 1 - Bi's/Tri's/Calves

Barbell Curl 45x12 45x10 55x8 55x7
DB 1-Arm Preacher Curl (L,R) 15x12,12 17.5x10,10 20x8,8
DB Alternating Curl (L,R) 20'sx13,11 20'sx10,8 20'sx9,8

Dips 12, 10, 8
Lying Tricep Extension 30x12 30x12 40x8 40x8
1-Arm Reverse Grip Press Down 10x15,15 15x15,15 15x12,12

Donkey Calf Raise (Toes Out) 120x20 180x15 220x10
Seated Calf Raise (Toes Out) 25x20 35x15 45x15,5

Energy=9.5
Strength=8.5
Duration: 63 minutes
Total Sets: Bis=10 Tris=10 Calves=6

Other Training Today:
1. Worked on fitness routine choreography & dance, plus strength move drills and light flexibility for 30 minutes.
2. 20 minute run in the PM.

End of Week Check-In (Apr. 7)

Weeks Out: 10 (Jr. Nationals), 14 (Team Universe)
Weeks Complete: Training-7; Diet-2
Starting Weight: 152.0 lbs.
Today's Weight: 149.5 lbs.
Total Loss This Week: 1.0 lbs.
Total Loss to Date: 2.5 lbs.
Estimate Left to Goal: 12.5 lbs.

Estimate Goal Weight: 137 lbs.
Average Weekly Loss Goal: 1.5 lbs.

I also took photos on Friday at the gym. I'll post them to my message board and link to it in a little while.

Monday's Diet

0715: 1/3c oats, 20g MHP, 3 oz soy milk (199)

0935 Preworkout: 1/4c oats, 1/2c cottage cheese, 1 tsp flax oil (209)

Train Bi's/Tri's/Calves
(Started late - had 1 tsp honey during workout)

1230 Postworkout: 25g Simply Whey, 1 tbsp honey (166)

1430: 2 oz chicken breast, 1/4c brown rice, 1 cucumber (159)

Routine Training - 90 minutes

1635: 2.5 oz lean beef, 2c brocc/cauli (154)

1815: 2 oz chicken breast, 1/4c brown rice, 1c brocc/cauli (166)

1945: 5 egg whites, 1 ww tortilla (132)

2100: 1/2c cottage cheese, 15g MHP Probolic (141)

TOTALS: 30/131(26)/154

Wk 7, Day 4 - Shoulders & Calves

FM Shoulder Press 45x12 45x10 45x10 45x8
Smith Behind Neck Shoulder Press 10'sx10 10'sx10 10'sx10 10'sx10
Upright Row w/ EZ Bar 50x12 50x12 60x9 60x8
Reverse Laterals 10'sx15 15'sx12 15'sx10
ss w/ 1/2 Laterals 20'sx15 22.5'sx15 22.5'sx15

Leg Press Calf Raise (Toes Out) 45'sx15 45'sx15 45'sx15
Seated Calf Raise (Toes Out) 45x15 45x15 45x15

Duration: 43 minutes
Total Sets: Delts=18 Calves=6

Thursday's Diet - Carbs

I was daydreaming about more carbs during my workout yesterday, and vowed that if I made it through the day (that was at noon) then I'd increase carbs today. Well, I made it, so I get 125g today - woo hoo!

0645: 1/2c oats, 20g MHP, 2 oz soy milk (234)

0815 - Train Shoulders & Calves

0915 Postworkout: 25g MHP Simply Whey, 1 tsp honey (140)

1115: 2 oz chicken breast, 1c brocc/cauli, 1/3c brown rice (183)

1315: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (134)

1500: 3c lettuce, 2.5 oz lean beef, 3 tbsp salsa (133)

1700: 4 egg whites, 1 packet cream of wheat (150)

1900: 3 oz chicken breast, 1 cucumber (146)

2100: 1/2c cottage cheese, 15g Probolic protein (141)


TOTALS: 29/123(20)/148

Wednesday's Diet

Goal weight for this week is 149, and I checked in today at 150 even, so I have a pound to lose in 2 days! Carbs will be kept at 100g for the rest of the week.

0730: 1/3c oats, 20g Probolic protein, 2 oz soy milk (189)

0930: 5 egg whites, 1.5c broccoli/cauliflower (123)

1100 Preworkout: 1/3c oats, 1/2c cottage cheese, 1 tsp flax oil (225)

Train Power/Conditioning @ 1200

1345 Postworkout: 25g MHP Simply Whey, 1 tsp honey (140)

1530: 2 oz chicken breast, 1c spinach (141)

-Short 20 minute routine practice

1730: 1/4c brown rice, 1c cucumber, 2 oz chicken breast (175)

1915: 3c lettuce, 2.5 oz lean beef, 2 tbsp salsa (129)

-Short 15 minute run

2100: 1/2c cottage cheese, 4 oz yogurt (142)


TOTALS: 29/104(21)/147

Wk 7, Day 2 - Back & Chest

Felt lethargic and low energy today, but made it through. Pretty sure this is the first sign of the diet beginning to take its toll.

AM: 20 minute routine practice

Hammer Pullups 10, 6, 6
A1: Close Grip Lat Pulldown 80x12 90x10 90x8
A2: Incline DB Bench Press 35'sx12 40'sx10 45'sx8 45'sx7
B1: Underhand Barbell Row 70x15 90x12 90x12 110x8
B2: BOSU Pushup 15, 15, 15, 15
Seated Underhand Cable Row 70x15 80x12 90x10 90x10
C1: FM 1-Arm Row (R,L) 35x15 45x15 50x12
C2: FM Chest Press 40x15 40x8

Duration: 54 minutes
Total Sets: Back=17 Chest=10

Tuesday's Diet

0615: 1/3c oats, 20g Probolic, 2 oz soy milk (189)

0900: 5 egg whites, 1c green beans (120)

1100: 2c lettuce, 1/2 bell pepper, 2.5 oz chicken breast, 2 tbsp salsa (143)

1245: 1/2c cottage cheese, 1 tsp flax oil, 1/2c strawberries (177)

1445 Preworkout: 1 packet cream of wheat, 4 egg whites (150)

Train Back/Chest - 1545-1645

1645 Postworkout: 1 scoop Simply Whey, 1 tsp honey (168)

1830: 2 oz chicken, 1/4c brown rice, 1/2c green beans (158)

2030: 2/3c cottage cheese, 1 tsp flax oil (180)


TOTALS: 31/104(18)/148