Hey everyone (if anyone's still reading this!), hope you are all doing well. I am doing fine. I've been pretty busy lately, although none of it has been fitness related (if you can believe it, since I've lived and breathed fitness for the past 6 years.).
First, I started a new job. Some of you may know I'm a government contractor in Information Technology. Well, my old contract ended Sep. 30 and I was left jobless. Luckily, my old boss forwarded my resume to the CEO of a new company, and I was a direct referral. I interviewed and got the job with the National Guard Bureau, the organization that combines the Air and Army Guard into one entity. Anyway, I work in the Joint Operations Center, which all the state Guard entities report up to for all their operations. My team at KSI is responsible for developing the web application interface that the entire National Guard uses to communicate - track their status, supplies and missions. I am a tech support for the users and am also responsible for web content, training documentation and online help. I just started my 4th week working at NGB and I LOVE it.
In the meantime, I am working on my education as well. I am going back to school in January to finish my B.S. in Business with a specialization in Mgmt. Information Systems. Right now, I am working on several IT certifications, including my Network+ and my MCSA.
Fitness-wise, I am still recovering from my torn hamstring that I incurred in mid-June, 3 weeks before Team Universe. I haven't been able to train legs 100% since the injury, and have had to cut my training volume back to about 25% of what I had been doing - it was hard, but I now know it is the best thing for me in order to recover the fastest and fullest. I am just getting over a cold, but now that my job is on a set schedule, I will be training in the mornings, before work, and will lift 3 days a week and try to get some sort of cardio in - such as a morning walk/jog - twice per week.
My competition plans, although very loose right now, are to be at Nationals in Dallas next November. This will depend on many factors, two of the most important being 1) a full recovery of my hamstring and 2) a vast improvement in my fitness routine skills, which I hope will come in the form of gymnastics (I plan to take lessons once I am healed).
So, I haven't dropped of the face of the Earth, and I haven't "quit" competing, I'm just taking a short break to rest, re-focus, and come back with a better attitude (and a better routine!).
Thanks everyone, love you all!
xoxo
Lissa
Monday, November 06, 2006
Wednesday, August 23, 2006
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
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
Tuesday, August 22, 2006
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
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
Monday, August 21, 2006
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
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
Thursday, August 17, 2006
Thu, Aug 17
Half day at work today because it's our company picnic (which I'm not attending, but I still get out of work - ha!).
Off from weights, tonight will be cardio, abs & stretching. Hamstring is slowly getting better.
Phase 2, Week 1
Day 3 - Cardio, Abs
0550: 1 packet low-sugar oatmeal, 1/4c oats, 20g MHP Probolic, 4 oz unsweetened soy milk
0845: 1 container CC yogurt, 3/4c cottage cheese, wheat germ, raisins, ground flaxseed, 1/4c oats
1100 Lunch: egg salad on whole wheat, 1 container SF Jell-O, Diet Pepsi
Off from weights, tonight will be cardio, abs & stretching. Hamstring is slowly getting better.
Phase 2, Week 1
Day 3 - Cardio, Abs
0550: 1 packet low-sugar oatmeal, 1/4c oats, 20g MHP Probolic, 4 oz unsweetened soy milk
0845: 1 container CC yogurt, 3/4c cottage cheese, wheat germ, raisins, ground flaxseed, 1/4c oats
1100 Lunch: egg salad on whole wheat, 1 container SF Jell-O, Diet Pepsi
Wednesday, August 16, 2006
Wed, Aug 16
Phase 2, Week 1
Day 2 – Kettlebell Strength Training
…
Today’s Diet
0525: 2 Kashi whole grain blueberry waffles, 1/2c cottage cheese, SF syrup
0750: Pure Protein bar
0950: EAS RTD, Kashi Peanut Butter bar
Lunch: Egg salad (1 whole egg, 2 whites, salt & pepper, 2 tbsp light mayo) on whole wheat, 1 container SF Jell-O
Pre-workout: 1/2c cottage cheese, 1 container CC yogurt, 20 raisins, 1.5 tbsp wheat germ, 1/4c oats
Post-workout: 18g whey protein, 1 bowl Raisin Nut bran cereal w/ unsweetened soy milk
Dinner (1945): 1 black bean veggie burger, brown rice/black beans, 1/2 avocado, 1 container SF Jell-O pudding & 1/4c cottage cheese
Supplements
Upon waking: CoQ10 60mg, Glucosamine 1200mg
AM: Shaklee multi-vitamin pack (multi, B-complex, Vit C, E-Complex)
Pre-workout: NO-Explode ½ packet
Post-workout: 5g Glutamine, Shaklee multi & B-complex
In food: Protein blends - whey/soy/milk in Pure Protein bar & EAS RTD, whey protein shake & soy protein/isoflavones after workout
Before bed: Glucosamine 800mg, Melatonin, CoQ10 60mg
…
Day 2 – Kettlebell Strength Training
…
Today’s Diet
0525: 2 Kashi whole grain blueberry waffles, 1/2c cottage cheese, SF syrup
0750: Pure Protein bar
0950: EAS RTD, Kashi Peanut Butter bar
Lunch: Egg salad (1 whole egg, 2 whites, salt & pepper, 2 tbsp light mayo) on whole wheat, 1 container SF Jell-O
Pre-workout: 1/2c cottage cheese, 1 container CC yogurt, 20 raisins, 1.5 tbsp wheat germ, 1/4c oats
Post-workout: 18g whey protein, 1 bowl Raisin Nut bran cereal w/ unsweetened soy milk
Dinner (1945): 1 black bean veggie burger, brown rice/black beans, 1/2 avocado, 1 container SF Jell-O pudding & 1/4c cottage cheese
Supplements
Upon waking: CoQ10 60mg, Glucosamine 1200mg
AM: Shaklee multi-vitamin pack (multi, B-complex, Vit C, E-Complex)
Pre-workout: NO-Explode ½ packet
Post-workout: 5g Glutamine, Shaklee multi & B-complex
In food: Protein blends - whey/soy/milk in Pure Protein bar & EAS RTD, whey protein shake & soy protein/isoflavones after workout
Before bed: Glucosamine 800mg, Melatonin, CoQ10 60mg
…
Tue, Aug 15
Phase 2, Week 1
Day 1 – Back, Shoulders & Calves
KB Clean n Jerk 2-26x15 2-26x12 2-36x10 2-36x10
T-Bar Row 50x15 75x10 75x10 50x10
Seated DB Shoulder Press 2-30x15 2-35x10 2-40x8
Wide Lat Pulldown 90x12 100x12 100x10
DB Bent Laterals 2-12.5x15 2-15x12 2-15x12
Seated Close Cable Row 70x12 80x10 80x10
Seated Calf Raise 45x20 45x15 55x15 65x12
Back=10 sets, Shoulders=10 sets, Calves=4 sets
Duration: 75 minutes
Today’s Diet
0545: 1/2c golden flax cereal, 4 oz unsweetened soy milk
0800: Pure Protein bar
1115: Tuna salad on whole wheat, 1 container SF Jell-o
1400: OS Trim meat stick, 1/2c cottage cheese, 1 container CC yogurt, 1.5 tbsp wheat germ, 20 raisins
1630 Pre-workout: 1 packet low-sugar oatmeal + 1/4c oats, 1/2c cottage cheese, 5 pecans
1915 Post-workout: 1 packet N-Large MRP
2100: 1/3c cottage cheese, 1/3c golden flax cereal
Supplements
Upon waking: CoQ10 60mg, Glucosamine 1200mg
AM: Shaklee multi-vitamin pack (multi, B-complex, Vit C, E-Complex)
1700 Pre-workout: L-Glutamine 5g, NO-Explode ½ packet
1915 Post-workout: Shaklee multi-vitamin and B-Complex
Before bed: L-Glutamine 5g, CoQ10 60mg, Glucosamine 800mg
In food: Soy isoflavones, soy protein and ground flaxseed in golden flax cereal and soy milk, eaten at meals 1 and 7; Protein blends - whey/soy milk in Pure Protein bar, whey/casein in N-Large shake
Day 1 – Back, Shoulders & Calves
KB Clean n Jerk 2-26x15 2-26x12 2-36x10 2-36x10
T-Bar Row 50x15 75x10 75x10 50x10
Seated DB Shoulder Press 2-30x15 2-35x10 2-40x8
Wide Lat Pulldown 90x12 100x12 100x10
DB Bent Laterals 2-12.5x15 2-15x12 2-15x12
Seated Close Cable Row 70x12 80x10 80x10
Seated Calf Raise 45x20 45x15 55x15 65x12
Back=10 sets, Shoulders=10 sets, Calves=4 sets
Duration: 75 minutes
Today’s Diet
0545: 1/2c golden flax cereal, 4 oz unsweetened soy milk
0800: Pure Protein bar
1115: Tuna salad on whole wheat, 1 container SF Jell-o
1400: OS Trim meat stick, 1/2c cottage cheese, 1 container CC yogurt, 1.5 tbsp wheat germ, 20 raisins
1630 Pre-workout: 1 packet low-sugar oatmeal + 1/4c oats, 1/2c cottage cheese, 5 pecans
1915 Post-workout: 1 packet N-Large MRP
2100: 1/3c cottage cheese, 1/3c golden flax cereal
Supplements
Upon waking: CoQ10 60mg, Glucosamine 1200mg
AM: Shaklee multi-vitamin pack (multi, B-complex, Vit C, E-Complex)
1700 Pre-workout: L-Glutamine 5g, NO-Explode ½ packet
1915 Post-workout: Shaklee multi-vitamin and B-Complex
Before bed: L-Glutamine 5g, CoQ10 60mg, Glucosamine 800mg
In food: Soy isoflavones, soy protein and ground flaxseed in golden flax cereal and soy milk, eaten at meals 1 and 7; Protein blends - whey/soy milk in Pure Protein bar, whey/casein in N-Large shake
Tue, Aug 15
Phase 2, Week 1
Day 1 – Back, Shoulders & Calves
KB Clean n Jerk 2-26x15 2-26x12 2-36x10 2-36x10
T-Bar Row 50x15 75x10 75x10 50x10
Seated DB Shoulder Press 2-30x15 2-35x10 2-40x8
Wide Lat Pulldown 90x12 100x12 100x10
DB Bent Laterals 2-12.5x15 2-15x12 2-15x12
Seated Close Cable Row 70x12 80x10 80x10
Seated Calf Raise 45x20 45x15 55x15 65x12
Today’s Diet
0545: 1/2c golden flax cereal, 4 oz unsweetened soy milk
0800: Pure Protein bar
1115: Tuna salad on whole wheat, 1 container SF Jell-o
1400: OS Trim meat stick, 1/2c cottage cheese, 1 container CC yogurt, 1.5 tbsp wheat germ, 20 raisins
1630 Pre-workout: 1 packet low-sugar oatmeal + 1/4c oats, 1/2c cottage cheese
1915 Post-workout: 1 packet N-Large MRP
2100: 1/2c cottage cheese, 1/3c golden flax cereal, 1/3c cottage cheese
Supplements
Upon waking: CoQ10 60mg, Glucosamine 1200mg
AM: Shaklee multi-vitamin pack (multi, B-complex, Vit C, E-Complex)
1700 Pre-workout: L-Glutamine 5g, NO-Explode ½ packet
1915 Post-workout: Shaklee multi-vitamin and B-Complex
Before bed: L-Glutamine 5g, CoQ10 60mg, Glucosamine 800mg
Day 1 – Back, Shoulders & Calves
KB Clean n Jerk 2-26x15 2-26x12 2-36x10 2-36x10
T-Bar Row 50x15 75x10 75x10 50x10
Seated DB Shoulder Press 2-30x15 2-35x10 2-40x8
Wide Lat Pulldown 90x12 100x12 100x10
DB Bent Laterals 2-12.5x15 2-15x12 2-15x12
Seated Close Cable Row 70x12 80x10 80x10
Seated Calf Raise 45x20 45x15 55x15 65x12
Today’s Diet
0545: 1/2c golden flax cereal, 4 oz unsweetened soy milk
0800: Pure Protein bar
1115: Tuna salad on whole wheat, 1 container SF Jell-o
1400: OS Trim meat stick, 1/2c cottage cheese, 1 container CC yogurt, 1.5 tbsp wheat germ, 20 raisins
1630 Pre-workout: 1 packet low-sugar oatmeal + 1/4c oats, 1/2c cottage cheese
1915 Post-workout: 1 packet N-Large MRP
2100: 1/2c cottage cheese, 1/3c golden flax cereal, 1/3c cottage cheese
Supplements
Upon waking: CoQ10 60mg, Glucosamine 1200mg
AM: Shaklee multi-vitamin pack (multi, B-complex, Vit C, E-Complex)
1700 Pre-workout: L-Glutamine 5g, NO-Explode ½ packet
1915 Post-workout: Shaklee multi-vitamin and B-Complex
Before bed: L-Glutamine 5g, CoQ10 60mg, Glucosamine 800mg
Tuesday, August 15, 2006
August Update
I haven't been on in a while. I've been spending some quality time with my husband, family and friends, and just enjoying the rest of the summer! I have been consistent with my workouts, but I am balancing everything and focusing more on my relationships right now. Eating is always nice, too! :)
It's been over a month since the Team Universe. I've learned a lot, changed a lot and ate a lot! Seriously, my body and mind are very much rested and my injury is slowly recovering. In fact, the main focus of my training right now is to slowly rehabilitate my torn hamstring so that it doesn't get any worse. The last month of training was a sort of detraining period, where I went down in volume and also focused on treatment of my injury. I would say my hamstring is about 20% improved. The range of motion is slowly coming back, but it still takes a good 20-minute warm-up to get there. Patience is definitely a vital part of this process!
The areas I am looking to improve for my next show are my routine – it needs increased difficulty – and to add some size to my calves, and to just continue training my physique the way I have been… which is prioritizing my back, shoulders and quads. I would like to increase my flexibility, which was at its best ever prior to my injury, and increase my abdominal strength to be able to perform more difficult presses and planches. I am also seriously looking into taking gymnastics classes, but that will have to wait until the injury heals.
So for now, my main focus is on weight training, to maintain the strength and size I have, and using cardio, stretching and other techniques to maintain an off-season weight and to rehab my injury. I haven’t done any routine training since the show. This week, I actually start my new training split. Here is the layout for the new split:
Mon – Back & Shoulders
Tue – Cardio & Rehab; Calves & Abs
Wed – Kettlebell Strength Training
Thu – Cardio & Rehab; Calves & Abs
Fri – Legs
My Tue & Thu workouts are my flexible days, so they can be added in to another day if I can’t make it in due to a work conflict or similar appointment.
Aside from training and eating, the rest of my life is filled with my IT system administration job, which is a contract position to expire Sep 30, so I am again in job search mode. I am looking to switch from DMS (messaging administration) to a technical writer, which is much more fitting for me and conducive to two of my loves in life – information technology and writing!
I am still staying active in the industry by doing demos and tours for my sponsor, MHP, and hope to be a part of the athlete team repping at the Olympia and the Arnold, if my schedule allows. I will be attending all the local shows and either offering my services backstage or judging the events. I will also be scheduling some photo shoots and guest performances towards the end of the year, so keep an eye on my website schedule for updates.
It's been over a month since the Team Universe. I've learned a lot, changed a lot and ate a lot! Seriously, my body and mind are very much rested and my injury is slowly recovering. In fact, the main focus of my training right now is to slowly rehabilitate my torn hamstring so that it doesn't get any worse. The last month of training was a sort of detraining period, where I went down in volume and also focused on treatment of my injury. I would say my hamstring is about 20% improved. The range of motion is slowly coming back, but it still takes a good 20-minute warm-up to get there. Patience is definitely a vital part of this process!
The areas I am looking to improve for my next show are my routine – it needs increased difficulty – and to add some size to my calves, and to just continue training my physique the way I have been… which is prioritizing my back, shoulders and quads. I would like to increase my flexibility, which was at its best ever prior to my injury, and increase my abdominal strength to be able to perform more difficult presses and planches. I am also seriously looking into taking gymnastics classes, but that will have to wait until the injury heals.
So for now, my main focus is on weight training, to maintain the strength and size I have, and using cardio, stretching and other techniques to maintain an off-season weight and to rehab my injury. I haven’t done any routine training since the show. This week, I actually start my new training split. Here is the layout for the new split:
Mon – Back & Shoulders
Tue – Cardio & Rehab; Calves & Abs
Wed – Kettlebell Strength Training
Thu – Cardio & Rehab; Calves & Abs
Fri – Legs
My Tue & Thu workouts are my flexible days, so they can be added in to another day if I can’t make it in due to a work conflict or similar appointment.
Aside from training and eating, the rest of my life is filled with my IT system administration job, which is a contract position to expire Sep 30, so I am again in job search mode. I am looking to switch from DMS (messaging administration) to a technical writer, which is much more fitting for me and conducive to two of my loves in life – information technology and writing!
I am still staying active in the industry by doing demos and tours for my sponsor, MHP, and hope to be a part of the athlete team repping at the Olympia and the Arnold, if my schedule allows. I will be attending all the local shows and either offering my services backstage or judging the events. I will also be scheduling some photo shoots and guest performances towards the end of the year, so keep an eye on my website schedule for updates.
Wednesday, July 26, 2006
Wednesday
0540: Smoothie - 1/2c plain nonfat yogurt, 4 oz orange/pineapple juice, 15g MHP Probolic protein (vanilla), 1 peach
0900: 1/3c oats, 25g MHP Probolic (cookies n cream)
0900: 1/3c oats, 25g MHP Probolic (cookies n cream)
Monday, July 24, 2006
Tuesday
0600: Protein shake - 1 scoop MHP Probolic-SR, 8 oz soy milk (sugar free), 1/2c nonfat yogurt
0830: 1/2c cottage cheese, 1 container CC yogurt, 1 medium apple
1030: 3 oz chicken, 3c lettuce, 1/4c sundried tomatoes, Wishbone 10-cal spray dressing
1200: Luncheon at work
1445: Egg salad sandwich - 1 whole egg, 2 egg whites, 1 tbsp light Mayo, mustard, pepper, on 2 slices WW bread, 1c mixed veggies
1615 Preworkout: 1c Kashi cinnamon harvest cereal, 3 oz soy/3 oz cow's milk, 1/3c cottage cheese
1830 Postworkout: 20g ON whey protein, 1 multi-grain rice cake
2000: 1 whole egg, 3 egg whites, 1c green beans, 1 slice WW toast
Subtotals: 41, 189, 163
0830: 1/2c cottage cheese, 1 container CC yogurt, 1 medium apple
1030: 3 oz chicken, 3c lettuce, 1/4c sundried tomatoes, Wishbone 10-cal spray dressing
1200: Luncheon at work
1445: Egg salad sandwich - 1 whole egg, 2 egg whites, 1 tbsp light Mayo, mustard, pepper, on 2 slices WW bread, 1c mixed veggies
1615 Preworkout: 1c Kashi cinnamon harvest cereal, 3 oz soy/3 oz cow's milk, 1/3c cottage cheese
1830 Postworkout: 20g ON whey protein, 1 multi-grain rice cake
2000: 1 whole egg, 3 egg whites, 1c green beans, 1 slice WW toast
Subtotals: 41, 189, 163
Monday
After taking a week “off,” I am ready to get things going again with my off-season weight maintenance plan.
0610 – Protein Smoothie (1/4c oats, ½ banana, 1/2c plain nonfat yogurt, 2/3 packet MHP Probolic Vanilla Protein, cinnamon, splenda, 1c Silk (no sugar added)) 378, 8, 44(5), 32
0900 – Pure Protein bar (280)
1130 – 3 oz chicken breast, 1.5c mixed veggies (broccoli, carrots, watercress, snap peas)
1330 – Salad (2.5 oz chicken breast, 2c lettuce, sun-dried tomato slices, WishBone 10-calorie vinaigrette spray dressing), string cheese
1500 – 1/2c 1% cottage cheese, 1 container Lite n Fit yogurt (Key Lime Pie), ½ banana
1630 Pre-workout - 1c Kashi cinnamon harvest cereal, 4 oz soymilk, 4 oz milk, 1/3c cottage cheese
Train Back/Biceps 1730-1815
1830 Post-workout – 25g ON Whey Isolate, 2 rice cakes, 2 tsp jam
2000 – 1.5 whole egg + 3 egg whites, 2c broccoli, 1 slice ww toast, 1 tbsp natty PB
TOTALS: 2167 cals, 47g fat, 235g carbs, 217g protein
*Notes: Protein way too high, fat and carbs slightly high... fix for tomorrow!
0610 – Protein Smoothie (1/4c oats, ½ banana, 1/2c plain nonfat yogurt, 2/3 packet MHP Probolic Vanilla Protein, cinnamon, splenda, 1c Silk (no sugar added)) 378, 8, 44(5), 32
0900 – Pure Protein bar (280)
1130 – 3 oz chicken breast, 1.5c mixed veggies (broccoli, carrots, watercress, snap peas)
1330 – Salad (2.5 oz chicken breast, 2c lettuce, sun-dried tomato slices, WishBone 10-calorie vinaigrette spray dressing), string cheese
1500 – 1/2c 1% cottage cheese, 1 container Lite n Fit yogurt (Key Lime Pie), ½ banana
1630 Pre-workout - 1c Kashi cinnamon harvest cereal, 4 oz soymilk, 4 oz milk, 1/3c cottage cheese
Train Back/Biceps 1730-1815
1830 Post-workout – 25g ON Whey Isolate, 2 rice cakes, 2 tsp jam
2000 – 1.5 whole egg + 3 egg whites, 2c broccoli, 1 slice ww toast, 1 tbsp natty PB
TOTALS: 2167 cals, 47g fat, 235g carbs, 217g protein
*Notes: Protein way too high, fat and carbs slightly high... fix for tomorrow!
Thursday, July 20, 2006
Off-Season Eating
I'm gradually incorporating my off-season foods back into my diet. Now that I will have an indefinite amount of time off, I want to maintain about 10-13 lbs. over my contest weight of 133 lbs. Here is today, so far:
Thursday, July 20, 2006
0545: 1/2 c oats, 20g MHP, 4 oz soy milk (257)
0800: 4 oz cc yogurt, 1/2c cottage cheese, 1/4c muesli (214)
1030: Atkins protein bar, ½ banana, ½ tbsp PB, 1 multi-grain rice cake (311)
-Starbuck’s grande skim latte w/ SF Vanilla (mmm!)
1300: 3 oz grilled chicken breast, 2c mixed veggies, 1 plum (245)
1430: 2 multi-grain rice cakes, 2 tsp PB (163)
Subtotal: 31, 152, 94
Thursday, July 20, 2006
0545: 1/2 c oats, 20g MHP, 4 oz soy milk (257)
0800: 4 oz cc yogurt, 1/2c cottage cheese, 1/4c muesli (214)
1030: Atkins protein bar, ½ banana, ½ tbsp PB, 1 multi-grain rice cake (311)
-Starbuck’s grande skim latte w/ SF Vanilla (mmm!)
1300: 3 oz grilled chicken breast, 2c mixed veggies, 1 plum (245)
1430: 2 multi-grain rice cakes, 2 tsp PB (163)
Subtotal: 31, 152, 94
Friday, July 07, 2006
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
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
Thursday, July 06, 2006
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
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
Wednesday, July 05, 2006
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
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
Tuesday, July 04, 2006
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
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
*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
Sunday, July 02, 2006
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
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
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
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