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