Friday's Diet

0730: 1/2c oats, 1/2 scoop Probolic protein, 2 oz soymilk (231)

1030: 4 egg whites, 1 slice turkey bacon, 1c strawberries (146)

1200: 1 container sf pudding, 1/2c cottage cheese, 1/8c Kashi nuggets cereal (185)

1430 Preworkout: 3 egg whites, 1 packet cream of wheat, 1 oz turkey breast (163)

1745 Postworkout: 1 scoop Probolic protein, 1 packet sugar (173)

1945: 3.5 oz turkey breast, 1c broccoli (182)

2115: 1 tbsp peanut butter, 1/2c cottage cheese (177)


TOTALS: 29g fat, 115g carbs (17g fiber), 140g protein

Wk 1, Day 3 - Back & Chest

Wide Grip Lat Pulldown 70x15 80x12 100x10 100x10 100x8
Seated Hammer Row 25'sx10 25'sx10 25'sx10 30'sx8
Incline DB Bench Press 30'sx12 35'sx10 45'sx8 50'sx8
A1: Barbell Bench Press 65x13 85x12 105x10 115x4, 3
A2: Barbell Row 70x12 90x12 100x9 100x8
BOSU Pushup BWx18, BWx14

Duration: 52 minutes

Wk 1, Day 2 - Shoulders & Arms

Seated DB Shoulder Press 25'sx15 30'sx12 35'sx8 40'sx5.5
Hammer Shoulder Press 25'sx10 25'sx10 30'sx8 30'sx7
Upright Row 50x12 50x10 60x8 60x8

Barbell Curl 45x10 45x8 45x8
Rope Curl 45x12 45x10 45x10 50x6-35x8

Lying Tricep Extension 30x12 40x9 40x8
Reverse Grip Press Down 40x12 50x12 60x6-50x4

Duration: 57 minutes

Thursday's Diet

0600: 1 container sugar-free pudding, 1/2c cottage cheese, 1/8c Kashi Nuggets Cereal (185)

0830: 3 egg whites + 1 whole egg, 1c strawberries (172)

1030: 1/2c oats, 1/3 scoop Probolic protein, 2 oz soymilk (212)

1300: 1.5 oz lean beef, 1 oz turkey breast, 1/3c black beans, 2 oz asparagus (172)

1500 Preworkout: 2.5 oz turkey breast, 1/2c brown & wild rice (149)

*1600 - Train Back & Biceps

1730 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

2000: 5 egg whites, 1c tomatoes & okra, 1c strawberries (139)

2115: 1/2c cottage cheese (154)


TOTALS: 23g fat, 146g carbs (23g fiber), 146g protein

*Bumped cals up a bit higher today (extra carbs & protein) as energy levels are dipping a bit towards end of week. Don't want to get in a huge deficit that rebounds with bingeing, so I'm keeping ahead of myself now.

Wednesday's Diet

0600: 1 container sugar-free pudding, 1/2c cottage cheese, 1/8c Kashi Nuggets Cereal (185)

*45 minutes routine skills & drills

0900: 4 egg whites, 1 slice turkey bacon, 1 packet cream of wheat, 1c strawberries (230)

*Back to sleep

1245: 3 oz lean beef, 4 oz asparagus, 1c spinach (181)

1445: 1/3c oats, 1/2 scoop Probolic protein, 2 oz soy milk (194)

1645: 2 oz turkey breast, 3 oz asparagus, 1/3c black beans (165)

1845: 3 oz turkey breast, 1/2c brown & wild rice (164)

2100: 1/2c cottage cheese, 1 tsp flax oil, 1c strawberries (200)


TOTALS: 29g fat, 131g carbs (23g fiber), 132g protein

Tuesday's Diet

Gotta get up early for a 6:30am client, so I'm figuring out the diet and packing food tonight!

0600: 1 container sugar-free pudding, 1/2c cottage cheese, 1/8c Kashi Nuggets Cereal (185)

*Client at 0630, then work on flexibility & strength moves for 30 minutes

0800: 4 egg whites + 1 whole egg, 1c strawberries (189)

*Back to sleep

1130: 1/2c oatmeal, 1/2 scoop Probolic protein, 2 oz sugar-free soy milk (231)

1400: 3 oz lean beef, 5 oz asparagus1c spinach (191)

1630 Preworkout: 4 oz turkey breast, 1/2c brown & wild rice (194)

1730 - Train Back & Chest

1900 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

*Client at 1930

2100: 1/2c cottage cheese, 1 tsp flax oil, 1c strawberries (188)


TOTALS: 29g fat, 114g carbs (22g fiber), 123g protein

Wk 1, Day 1 - Power & Conditioning

Warmup: 3 sets of Swings
A1: KB Snatch 26x5,5 26x5,5 36x3,3 36x4,4 36x5,5
A2: KB Clean n Jerk (Unilateral) 26x5,5 36x5,5 36x4,4 36x5,5 36x5,5
B1: Clean n Russian Military Press 36x5,5 36x5,5 36x5,5 36x5,5
B2: Pullups 1, 2, 3, 4, 1, 2, 3, 1, 1, 1, 1, 1, 4, 1, 1
Swings 10 sets of 10, 10 second rest between sets (1st set with 26#, last 9 sets with 36#)

Duration: 1 hour 10 minutes

Dieting Again!

This weekend went great. Stuck to good clean foods all weekend for the most part. I had a planned cheat Sunday, and all it consisted of was a can of Campbell's Chicken & Dumplings soup with 2 slices of dry Sourdough bread.

Weight this morning was 152.0, so that's the starting point. Hoping to be where I was in November at 137 this year, but I might have to take it down to 135.

Here's today's diet:

0830: 1/2c oats, 1/2 scoop Probolic protein, 3 oz sugar-free Silk soy milk (240)

1100 Preworkout: 1/2 can light tuna, 1/2c brown/wild rice, 1/2c chopped spinach (186)

1330 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

1500: 4 egg whites, 1 slice turkey bacon, 1 packet cream of wheat (178)

1700: 1/2 can light tuna, 1c chopped spinach (170)

1915: 2.5 oz Laura's lean beef, 1/3c black beans (175)

2100: 1/2c cottage cheese, 1 tsp flax oil, 1c strawberries (185)


TOTALS: 29g fat, 126g carbs (24g fiber), 145g protein