Friday's Diet

0800: 1/2c oats, 2/3 scoop MHP Probolic protein, 3 oz soy milk (242)

1030: 1/2 MHP Macrobolic bar (125)

*1 hour Yoga

1130: Other 1/2 MHP bar, 12 grapes (168)

1315 Preworkout: 3 oz Laura's Lean beef, 1/2c brown rice (229)

*Train Legs

1615 Postworkout: 1 scoop MHP Probolic-SR, 1 tbsp honey (214)

1830: 1c 1% cottage cheese, 1 tbsp FiProFlax, 1 container jello sf pudding (269)

2030: 5 egg whites, 1 large WW tortilla (162)

Sport-Specific Training!

Today was my first day back to routine training. I spent an hour working on strength moves, a little gymnastics, flexibility and conditioning.

Warmup: Jump rope 1 minute, 10 BOSU squats, light lower body stretching (5 minutes)
Planches - 15 minutes
Handstand - 5 minutes (about 15-20 repetitions)

Core/Pushup Conditioning: (15 minutes)
1-Arm Pushups - 1 x 3 each side
1-arm/1-leg isolation plank hold 2x 10 seconds
1-leg in-n-outs (torso rotation in plank position) 10 each side
1-arm/1-leg alternating lifts 2x 20 reps
V-Ups - 2 sets of 10
Straddle Leg Hold 2x 10 seconds

Stretching (15 minutes)
straddle stretch, hip stretch (Yoga Pigeon Hold), hip flexor stretch, hamstring stretch

Wednesday's Diet

Yesterday went pretty well, but I'd like to do better today:

0830: 1/2c oats, 1/2 scoop MHP Probolic-SR, 2 oz soy milk (235)

1130: 4 egg whites, 1 slice turkey bacon, 1/2 large WW tortilla, 1c strawberries (186)

1330 Preworkout: 3 oz turkey, 1/3c brown rice, 8 baby carrots (222)

1530: 4 oz low-sugar yogurt, 1/8c cottage cheese, 1/8c Kashi nuggets (135)

1700 - Train Shoulders/Arms

1800 Postworkout: 16g Isopure protein, 2 tbsp jelly (172)

1935: 4 oz low sugar yogurt, 1/2c 1% cottage cheese, 1 tsp Flaxseed oil, 1 can green beans (289)

2100: 4 egg whites, 1 slice turkey bacon (100)


TOTALS: 39g fat, 142g carbs, 149g protein

SUPPLEMENTS
AM: 2 Activate multis, 500mg extra Vit C
Pre-Lift: 2 Releve joint aids
PM: 2 Activate multis, 500mg extra Vit C
*Off creatine for next 2 weeks

Tuesday's Diet

0800: 1/2c 1% cottage cheese, 4 oz low-sugar yogurt, 1/3 scoop MHP Probolic protein (188)

1130: MHP Macrobolic Performance bar (250)

1330: 4 egg whites, 1 packet cream of wheat, 12 grapes (203)

1630 Preworkout: 3 oz ground turkey, 1/2c brown rice, 8 baby carrots (259)

1930 Postworkout: 25g MHP Probolic-SR, 3 packets sugar

2115: 2/3c 1% cottage cheese, 2 tbsp FiProFlax, 1c strawberries (270)

2145: 4 oz low-sugar yogurt, Handful of low-fat tortilla chips & fresh salsa


TOTALS: 34g fat, 159g carbs, 131g protein

SUPPLEMENTS:
AM - 2 Activate Multis
Pre-Lift - 2 Releve Joint Aids, Energy Drink, TRAC Extreme
PM - 2 Activate Multis

19 Weeks Out!

Well, it's that time again - only 19 weeks until Jr. Nationals! This week, I'll be setting my baseline diet and adding in sport-specific training.

For the next 2 weeks, I'll be in active detraining by performing super high intensity workouts with lower weights. Then, I'll switch gears into a little more volume while keeping the intensity moderate.

Diet
125-150g Protein
150-175g Carbs
35g Fat

Weight Training
Next 2 weeks:
M - Day 1 - Shoulders/Arms/Calves
W - Day 2 - Chest/Back
F - Day 3 - Legs

Sport-Specific Training
Week 1 of 6:
1x 15 min. Full-Body Plyometrics
1x 1 hour Yoga
1x 1 hour Routine Skills (30 min. Flexibility, 30 min. Strength)