Peak Week Diet - Days 4 & Beyond

Monday, July 10, 2006 (4 days out)
Numbers: 150p, 125c, 25f
Water: >1.5 gallons
Sodium: 1610mg

0630 Preworkout: ½ premade shake (1/4c oats, ½ scoop MHP) (135mg)

0930 Postworkout: other ½ shake, 1 rice cake, 1/4c LS cottage cheese (170mg)

1115: 4 egg whites, 1c broccoli, (5 sprays dressing), 1/4c oats (305mg)

1315: 2.5 oz chicken, 1 boiled egg (120mg)

1515 Preworkout: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil, 1 dash salt (210mg)

1730 Postworkout: 20g whey protein, 1 multi-grain rice cake, 4 Quaker minis (170mg)

1900: 3 egg whites, 2c brocc/cauli, 5 sprays dressing (305mg)

2045: 1/2c cottage cheese, 10g MHP Protein (185mg)

TOTALS: 26g fat, 126g carbs, 149g protein


Tuesday, July 11, 2006 (3 days out)
Numbers: 150p, 125c, 25f
Water: >1.5 gallons
Sodium: 1585mg

0600: 1/2c oats, 15g MHP Protein (135mg)

0800: 3 egg whites, 1/3c oats, 1c broccoli (245mg)

0945: 1.5 oz chicken, 1.5c green beans (135mg)

1145: 1/3c oats, 1 boiled egg, 5 sprays butter (115mg)

1330: 1 oz chicken, 2c green beans (135mg)

1530 Preworkout: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil, dash salt (200mg)

-Train Back/Bis, Routine Chunks (75-90 minutes)

1800 Postworkout: 15g whey protein, 1 multi-grain rice cake, 4 Quaker minis (170mg)

1930: 1/2c cottage cheese, 10g MHP Probolic (185mg)

2100: 4 egg whites, 3 sprays butter (265mg)

TOTALS: 23g fat, 153g carbs, 128g protein



Wednesday, July 12, 2006 (2 days out)
Numbers: 150p, 150c, 25f
Water: >1.5 gallons
Sodium: 1635mg

07000 Preworkout: 1/2c oats, 20g MHP Protein (135mg)

-Full Body Circuit, Abs

0930 Postworkout: 15g whey protein, 2 multi-grain rice cakes (170mg)

1130: 4 egg whites, 1/4c oats, 1c broccoli (260mg)

1300: 2 oz chicken, 2c broccoli (130mg)

1445: 2 oz chicken, 1.5c green beans (95mg)

1645: 1/3c cottage cheese, 1/3c oats, dash salt (200mg)

1815: 1 multi-grain rice cake, 1 tbsp peanut butter (70mg)

-Routine run-through around 7pm

2000: 1/2c cottage cheese, 10g MHP Protein (185mg)

2130: 6 egg whites, 5 sprays butter (390mg)

TOTALS: 25g fat, 151g carbs, 154g protein

Peak Week Diet - First 3 Days

Team Universe Peak Week Diet & Training Schedule

Friday, July 7, 2006 (7 days out)
Numbers: 150p, 75c, 25f
Water: >1.5 gallons
Sodium: 1510mg

0630 Preworkout: ½ premade shake (1/4c oats, ½ scoop MHP) (135mg)

-Routine Training & Posing 0730-0930

0945 Postworkout: other ½ shake, 1 rice cake, 1/4c LS cottage cheese (170mg)

1130: 1.5 oz chicken, 1 boiled egg, 1c salad, 10 sprays dressing (250mg)

1330: 4 egg whites, 2c brocc/cauli (300mg)

1530: 1/2c cottage cheese, 1 tsp flax oil, 1/8c oats (65mg)

1730: 2.5 oz chicken, 1c brocc/cauli (90mg)

1915: 1/2c cottage cheese, 15g MHP (200mg)

2045: 5 egg whites, 1c salad (300mg)

TOTALS: 25g fat, 76g carbs, 153g protein


Saturday, July 8, 2006 (6 days out)
Numbers: 150p, 100c, 25f
Water: >1.5 gallons
Sodium: 1425mg

0700: 1/2c oats, 20g MHP Protein (140mg)

0900: 2 oz chicken, 2c broccoli, 5 sprays dressing (185mg)

1100: 1/2c cottage cheese, 1/4c oats, 1 tsp flax oil, 1 dash salt (220mg)

1300: 2 oz chicken, 2c broccoli, 5 sprays dressing (185mg)

1500: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (50mg)

1700: 2.5 oz chicken, 2c salad, 10 sprays dressing (200mg)

1900: 1/2c cottage cheese, 10g MHP Protein (170mg)

2100: 5 egg whites (275mg)

TOTALS: 26g fat, 103g carbs, 154g protein

Sunday, July 9, 2006 (5 days out)
Numbers: 125p, 150c, 20f
Water: >1.5 gallons
Sodium: 1455mg

0730: 1/2c oats, 15g MHP Protein (135mg)

0930: 1/2c cottage cheese, 1 multi-grain rice cake (125mg)

1130: 3 egg whites, 2c broccoli, (5 sprays dressing), 1/4c oats (305mg)

1330: 1.5 oz chicken, 1/2c oats (45mg)

1530: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil, 1 dash salt (210mg)

1730: 1/2c cottage cheese, 1 multi-grain rice cake (170mg)

1930: 3 egg whites, 3c brocc/cauli, 1 tsp flax oil (285mg)

2100: 1/2c cottage cheese, 10g MHP Protein (185mg)

TOTALS: 20g fat, 150g carbs, 126g protein

Thursday's Diet

0545: 1/2c oats, 20g MHP Protein

0730: 2.5 oz chicken, 2c broccoli

0930: 1/3c cottage cheese, 1 boiled egg

1145: 4 egg whites, 2c broccoli

1400: 2.5 oz chicken, 2c salad greens

1600 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil

-Train Cardio, Mini Routine, Flexiblity, Abs-

1900 Postworkout: 20g whey protein, 5 Quaker minis

2045: 1/2c cottage cheese, 10g Probolic protein

TOTALS: 25, 102, 153

Wednesday's Diet

0800: 1/3c oats, 15g MHP Protein, 1/4c cottage cheese

1000: 4 egg whites, 1c brocc/cauli

1145: 1 boiled egg, 1/2c cottage cheese

1345: 3 oz chicken, 1c brocc/cauli

1545 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax

1630-1815 - Routine Practice & Full Body/Conditioning Workout

1815 Postworkout: 15g whey protein, 1 plain rice cake

1930: 1/2c cottage cheese, 10g MHP Protein

2100: 4 egg whites, 2c salad greens

TOTALS: 22g fat, 80g carbs, 147g protein

Tuesday's Diet

0730 Preworkout: 1/4c oats, 15g MHP

*Back/Biceps

0935 Postworkout: 20g whey, 1 rice cake

*30 minutes flexibility - PNF, Kicks, Splits

1130: 4 egg whites, 2c salad greens, 6 baby carrots

Monday's Diet

0630 Preworkout: 1/2 premade shake (1/4c oats, 1/2 scoop MHP)

0730-0900 - Fitness Routine Training

0915 Postworkout: Other 1/2 shake, 1/3c cottage cheese, 1 rice cake

1100: 2.5 oz chicken, 2c brocc/cauli

1300: 4 egg whites, 1c brocc/cauli

1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax

1600-1730 - Shoulders/Triceps, Flexibility & Abs

1745 Postworkout: 20g whey, 1 rice cake

1900: 5 egg whites, 2c salad greens

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

TOTALS: 19g fat, 105g carbs, 151g protein

Sunday's Diet

Back down in carbs... was nice to get the extra food yesterday, but I still felt just as hungry! At least I was able to sleep in today; I feel much more recovered and rested now.

150p/100c/20-25f

0740: 1/3c oats, 20g MHP Protein

0940: 4 egg whites, 2c broccoli

1140: 1.5 oz chicken, 1 boiled egg

1340: 1/4c oats, 1/2c cottage cheese

1540: 2 oz chicken, 2c broccoli

1740: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil

1930: 5 egg whites, 2c salad greens, 1c broccoli

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

TOTALS: 24g fat, 103g carbs, 151g protein