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