Wed, Aug 23

Phase 2, Week 2
Day 3 – Kettlebell Training (demo at gym)

0545: 1/2c oats, 1/3c cottage cheese, 2 oz unsweetened soy milk, 1.5 tsp flax oil
0830: Pure Protein bar
…

Supplements - same as yesterday, plus 1/2 packet BSN NO-Explode pre-workout

Tue, Aug 22

Phase 2, Week 2
Day 2 – Cardio, Abs
…

0545: 1/3c oats, 1/2c cottage cheese, 2 tsp flax oil
0800: Kashi Go Lean nut roll (5g fat, 28g carbs, 6g fiber, 12g protein)
1000: 2/3c cottage cheese, 15 raisins, 1/3c oats
1220: Tuna Salad, 2 saltine crackers, Diet Dr. Pepper
1450: 1 medium plum, 1 cheese stick
1630: 1/2c cottage cheese, 4 oz CC yogurt, wheat germ, 1 tbsp peanut butter
1720: 1 bowl Raisin Nut Bran, 4 oz unsweetened soy milk
1930: Luna bar
2055: 1 egg, 3 whites, 2 slices turkey bacon

Supplements: Added Lipoic Acid and Soy Isoflavones to supplement program today.
Shaklee Multi-vitamin/Mineral
L-Glutamine, 2-3 5g doses
CoQ10, 2-60mg doses
Melatonin 40mg
In Food: Flax oil/ground flax seed, whey, casein/soy, wheat germ

Mon, Aug 21

Phase 2, Week 2
Day 1 – Back, Shoulders
…

Last week ended with a killer leg workout! Strength is not fully up yet, but the hamstring is noticeably improving (albeit very slowly). Calves are still sore from Friday, so I’m bumping them back to tomorrow.

I’m tightening the diet back up this week… weight gain was pretty controlled over the past 5 weeks of my off-season, but it’s creeping up a little too high for comfort right now, lol. I may count macros/calories, but for now it’s just 1-2 less meals, smaller portions, and limited complex carbs. Cheats will be kept out until the weekend.

0545: 1/2c cottage cheese, wheat germ, 4 oz CC yogurt, 1/2c Nature’s Promise bran cereal, 1 tsp flax oil
0845: Kashi Go Lean Nut Roll (5g fat, 28g carbs (6g fiber), 12g protein)
1130: 2/3c cottage cheese, 1/3c oats, wheat germ, cinnamon
1345: 4 oz chicken breast, salad, Wishbone spray dressing, 1 medium plum
1630 Pre-workout: 1/3c oats, 1/2 scoop MHP Probolic protein, 4 oz soy milk
*Train 1815-1915*
1920 Post-workout (snack): 20g MHP Simply Whey, 2 rice cakes w/ 1 tbsp honey
2100: 1/2c cottage cheese, 4 oz CC yogurt, 1 tbsp peanut butter, 1 small zucchini