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