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