Saturday, June 24, 2006

End of Week Check-In

1 Week of prep down for Team U, 3 weeks to go. My new goals for this show will push my limits in all aspects - physically, mentally, and emotionally - but I can't do anything less than 110% without feeling completely satisfied when I'm standing on stage in NY on July 14.

*Updated Sun, June 25*
Weight Today: 137.4 lbs.
Loss this Week: .6 lbs.
New Goal Weight: 134.0 (by July 6)
Weeks to Goal Weight: 2
Weekly Loss Goal: 1.7 lbs.
Next Week's Goal Weight: 135.7 lbs.

I know it's a high number to lose in 1 week, especially while already being very lean, but I have to try and tighten up my glutes & hamstrings as much as possible.

As for diet, my overall calories have slightly decreased - basically, not as high on my carb up days, and some slightly lower protein days. Combined with an increase in training (number of routine practices, plus cardio) it should give me a big enough deficit to continue dropping bodyfat.

Once I talk to my nutritionist, we will finalize my diet numbers for the coming weeks so that I can tighten up and present a crisper physique at Team.

Here are a few pics from Jr Nationals weekend... I did a photoshoot with Gene X Hwang (FTVideo) . The other photos are from JC Lopez' site, HardFitness.

Friday, June 23, 2006

Saturday's Diet

0700: 1/2c oats, 15g MHP (192)

-0800-0930 Routine Practice-

0945: 15g whey protein, 2 multi-grain rice cake (157)

1130: 4 egg whites, 2c brocc/cauli (153)

1330: 1/2c cottage cheese, 1/3c oats (169)

1530: 1 boiled egg, 1 container SF Jell-O Pudding, 5 Quaker Minis (171)

1730: 1.5 oz chicken, 1/2c brown rice (171)

1915: 3 egg whites, 2c salad, 4 oz asparagus, 1 container CC yogurt (147)

2100: 1/2c cottage cheese, 10g MHP (121)

TOTALS: 23g fat, 151g carbs, 128g protein

Weekly Training Summary

Monday - OFF
Tuesday - 1700: Back/Biceps/Calves (60 min)
Wednesday - 1645: Power/Conditioning (50 min), Flexibility (30 min)
Thursday - 0700: Routine Practice (90 min); 1730: 10 Incline Power Walking 4.5 mph (20 min), Strength/Flexibility (15 min)
Friday - 1730: Quads/Hams/Calves (60 min), Flexibility (30 min)
Saturday - 0800: Routine Practice (90 min)
Sunday - OFF

Lifting: 3 hours
Routine: 3 hours
Strength/Flexibility: 1 hour, 45 minutes
Cardio: 20 minutes
Total Training Time: 8 1/2 hours

Thursday, June 22, 2006

Friday's Diet

0600: 1/2c oats, 15g MHP Protein

0830: 4 egg whites, 2c green beans

1030: 2.5 oz chicken, 1/4cbrown rice

1230: 3 oz chicken, 1c green beans

1415: 1 boiled egg, 2c lettuce

1615 Preworkout: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil

1830 Postworkout: 20g whey protein, 1 rice cake

1915: 5 egg whites

2100: 1/2c cottage cheese, 10 g MHP

TOTALS: 22g fat, 103g carbs, 152g protein

Wednesday, June 21, 2006

Thursday's Diet

0600 Preworkout: 1/2 premade shake (1/4c oats, 1/2 scoop MHP), 1 rice cake (153)

-1.5 hour routine practice-

0855 Postworkout: other 1/2 shake, 1 multi-grain rice cake (166)

1030: 1/4c oats, 2 egg white, 1 whole egg (178)

1230: 3 oz chicken, 1.5c green beans

1430: 2.5 oz chicken, 2c green beans

1630: 1/3c cottage cheese, 1/3c oats

-1 hour strength/flexibility work-

1845: 30g whey protein

2030: 1/2c cottage cheese, 10g MHP

TOTALS: 22g fat, 124g carbs, 149g protein

Training Changes

As part of my prep towards my win at Team Universe next month, I am revamping my training program to address my physique and routine goals.

Physique/Weight Training
-Decrease volume, Increase intensity, Replace more compound with isolation movements
-Add in HIIT 3x per week

Fitness Routine
I will be working with Lisa Reed-Musheno twice a week from now until the last few days before I leave for NY. She will also give me drills to perform to enhance the areas of my routine that need extra work. I am very excited to be working with Lisa - she is very talented and always had great routines in her IFBB days!
-Train routine 3x full practice, 2-3x str/flx practice (plus drills/suggestions from Lisa)

Week 1 of 4: June 19 – June 25
Mon AM: OFF 1630: OFF
Tue AM: OFF 1700:. Back/Bis/Calves (Laurie @ 1930)
Wed AM: OFF 1645: Flx, Pow/Cond (Liza @ 1815)
Thu 0700: Routine* (Lisa R.) 1730: 20 min. HIIT, Str/Flx* (Laurie @ 1845)
Fri 0430: 20 min. HIIT 1730: Quads/Hams
Sat AM: Fitness Routine* PM: OFF
Sun AM: Str/Flx* PM: OFF

Tue: 150/75/20-25
Wed: 150/100/20-25
Thu: 150/125/20
Fri: 150/100/20-25
Sat: 125/150/20-25

Tuesday, June 20, 2006

Wednesday's Diet

0600: 1/2c oats, 15g MHP Protein

0815: 4 egg whites, 2c green beans

1030: 2 oz chicken, 1.5c green beans

1245: 2.5 oz chicken, 1 boiled egg

Preworkout: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil

Postworkout: 20g whey protein, 1 rice cake

6 egg whites, 1/2c green beans

2100: 1/2c cottage cheese, 10g MHP Protein

TOTALS: 22g fat, 102g carbs, 148g protein

Monday, June 19, 2006

Tuesday's Diet - Back on Track

I took a nice two-day break after Junior Nationals, and now I am fired up to work my ass off over the next 3 1/2 weeks. I am bringing 110% to the table July 14, so be ready for me to take the class and win my fitness pro card.

We'll start with a nice low-carb day to get things moving again. After I get judges' feedback, I will consult with my nutritionist and get a new diet plan or keep things as is. For now, it's the same diet as the past 6 weeks.

0600: 1/3c oats, 20g MHP protein (165)

0800: 4 egg whites, 2c green beans (141)

1000: 2 oz chicken, 2c brocc/cauli (138)

1200: 1/2c cottage cheese, 1 tsp flax oil (122)

1400: 2 oz chicken, 1c green beans (122)

1600 Preworkout: 1/2c cottage cheese, 1/8c oats, 1 tsp flax oil (155)

Str/Flx, Power/Conditioning - 1.5 hours

1815 Postworkout: 20g whey protein, 1 plain rice cake (111)

1945: 1/2c cottage cheese, 10g MHP protein (121)

2100: 4 egg whites (66)

TOTALS: 22g fat, 85g carbs, 153g protein


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