Monday's Diet

Today's Numbers: 150 protein, 75 carbs, 30 fat

0635: 1/4c oats, 1/2c cottage cheese, 2 oz. soy milk

0900: 1/2c cottage cheese, 1 tsp flax oil

1045: 2 oz chicken breast, 2c brocc/cauli (138)

1230: 1 whole egg, 2 egg white, 1c sliced cucumber (111)

1430 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)

Train 1530-1640 (Back/Biceps/Calves)

1700 Postworkout: 25g MHP Probolic protein, 1 tsp honey, 1 rice cake (1)

1830: 2.5 oz chicken breast, 2c lettuce, 1c sliced cucumber (132)

1945: 6 egg whites (99)

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

TOTALS: 29g fat, 76g carbs, 152g protein

Sunday's Diet

Stayed on track yesterday, now only one more tough day left!

Numbers today: 150/100/30

0725: 1/3c oats, 20g MHP (166)

0925: 5 egg whites, 1c brocc/cauli, 1/2 cucumber (129)

1130: 1/2c cottage cheese, 1/8c oats, 1 tsp flax oil (155)

1330: 2 oz chicken breast, 1 can green beans (136)

1530: 2 oz chicken breast, 1/3c brown rice, 1/2 cucumber (176)

1730: 1 whole egg, 3 egg whites, 1 rice cake (162)

1930: 2/3c cottage cheese, 10g MHP Probolic, 2 oz soy milk (170)

2100: 4 egg whites, 1 container sf pudding, 4 oz cc yogurt (186)

TOTALS: 27g fat, 106g carbs, 153g protein

Saturday's Diet - CARBS!!!

Today is my high carb day - I get 175g and am so happy! :) This week was a struggle to stay low for 3 straight days, but I made it and I'm ready for my reward.

Numbers today: 100/175/25

0750: 1/2c oats, 15g MHP Probolic protein (192)

0950: 3 egg whites, 2c green beans (124)

1150: 1.5 oz chicken breast, 1/2c brown rice (172)

1350: 1/3c cottage cheese, 1 tsp flax oil, 1/8c oats (166)

1530: 1.5 oz chicken breast, 2c broccoli, 1c green beans (155)

1730: 3 egg whites, 2 multi-grain rice cakes (149)

1915: 1 whole egg, 1 slice WW toast, 1 cucumber (196)

2045: 1 bag Healthy Choice Popcorn

TOTALS: 26g fat, 178g carbs(41g fiber), 103g protein

Week 2, Day 5 - Friday

10:30am-11:15am: Pilates Mat

3:30pm-4:40pm - Legs
Swings 36x20 53x10 53x15
Pyramid Deadlift 53x10 53x15 70x12
Squat 135x7 155x8 175x7 185x6 155x8
B1: 1-Leg SLDL 2-36x6/6 2-36x7/7 2-36x8/8 2-36x8/8
B2: Unilateral Front Squat 53x5 53x6 3x6 53x8DROP2-36x8 53x8DROP2-36x8
Swings 36x20

Friday's Diet

0730: 1/3c oats, 20g MHP Probolic (166)

0930: 2.5 oz chicken breast, 1/2c sliced cucumber, 1.5c broccoli (153)

1030-1115 - Pilates

1130: 1/2c cottage cheese, 1/4c oats (149)

1315: 2 oz chicken breast, 2c broccoli (138)

1500 Preworkout: 1/2c cottage cheese, 1 tsp flax oil, 1/4c oats (189)

1530 - Train Legs

1700 Postworkout: 25g MHP Probolic, 1 rice cake, 1 tsp honey (154)

1900: 2/3c cottage cheese, 1 tsp flax oil (148)

2100: 1 whole egg, 4 egg whites (144)

TOTALS: 30g fat, 97g carbs, 149g protein

Week 2, Day 4 - Thursday

1700-1800 - Shoulders/Triceps/Calves

DB Shoulder Press 30'sx15 35'sx12 40'sx8 35'sx8 30'sx10 25'sx10
FM Shoulder Press 30x13 35x10 40x8
Upright Row 50x10 50x10 50x10 50x10
ss w/ Bent Laterals 10'sx10 10'sx10 10'sx10 10'sx12

Dips 12, 9, 7
Lying Tricep Extension/Pullover 30x12 30x12 40x8
Rope Pressdown 30x12 30x12

Donkey Calf Raise 120x20 160x15 220x12 200x12
Seated Calf Raise 45x15 45x15 45x15

Total Sets:
Shoulders=17
Triceps=8
Calves=7

Thursday's Diet

0625: 1/3c oats, 20g Probolic protein (166)

0830: 1c green beans, 3/4c egg whites, 1 rice cake (134)

1030: 2.5 oz chicken breast, 1/3c brown rice (177)

1215: 2/3c cottage cheese, 1 tsp flax oil (148)

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

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

1645 - Train Shoulders/Triceps/Calves

1745 Postworkout: 20g Probolic protein, 1 rice cake, 1 tsp honey (135)

1930: 1 whole egg, 4 egg whites (144)

2100: 1/2c cottage cheese, 1c sliced cucumber (96)

TOTALS: 29g fat, 99g carbs, 152g protein

Wednesday's Diet

0730: 1/3c oats, 20g MHP Probolic (166)

0930: 5 egg whites, 2c broccoli (136)

1145: EAS Carb Control RTD, 2 rice cake (170)

1415: 1/4c oats, 1/2c cottage cheese, 1 tsp flax oil (189)

-Fitness Routine Practice (1 hour conditioning)

1630: 25g MHP Probolic, 1 rice cake (133)

1800: 2.5 oz chicken breast, 1.5c broccoli (146)

1930: 1 whole egg, 3 egg whites, 1c green beans (165)

2100: 2/3c cottage cheese, 1 tsp flax oil (148)

TOTALS: 29g fat, 101g carbs (24g fiber), 149g protein

Week 2, Day 2 - Tuesday

8:20am-9:10am - Fitness Routine Practice: Strength/Flexibility

3:30pm -4:45pm - Full Body Power & Conditioning Workout...

Swings 36x20 53x10 53x15 53x10
Snatch 26x12/12 36x6/6 2-26x6 36x6/6 2-26x8 36x6/6 2-36x6
Dead Power Clean n Jerk 2-36x4 53x3/3 2-36x5 53x4/4 2-36x6
A1: Pullup 1, 2, 3, 4, 5, 1, 2, 3
A2: Plyo Pushup 3, 4, 3, 4, 4, 3, 3, 3
B1: Squat/Press Combo (Fast) 2-26x10 2-26x10
B2: High Jumps 20, 20

FLEX Leg Extensions (2-1-2) 30x15 45x10 20x10
15 minutes flexibility work

Week 2, Day 1 - Monday

AM: 1 hour routine conditioning

PM: Back/Biceps/Calves

Wide Lat Pulldown 90x15 100x12 100x12 Drop: 110x5-100x3-90x4
Underhand Narrow Barbell Row 65x12 85x10 85x10 95x8 95x8
FLEX Seated Mid Row 2-20x15 2-20x12 2-25x8 Drop: 2-25x10-2-15x12
1-Arm DB Row (R,L) 35x12,12 40x10,10 50x8,8

Oly Barbell Curl 45x10 45x8 45x8 45x8
Standing DB Alt Curl 17.5x10,10 17.5x10,10 Drop: 20x7,7-15x6,6

Leg Press Calf Raise (Toes Out) 2-45x15 2-45x15 2-45x15
Hammer Strength Calf Raise 20, 15

Time: 3:50pm-4:52pm
Total Sets: Back=16(19) Biceps=7(8) Calves=5

Tuesday's Diet

0625: 1/2c oats, 20g MHP Probolic protein (212)

0900: 2 rice cakes, 1/3c cottage cheese (124)

1100: 1/2c oats, 4 egg whites (199)

1245: 1.5 oz chicken breast, 2c brocc/cauli (117)

1430 Preworkout: 1/3c cottage cheese, 1 packet cream of wheat, 1 tsp flax oil (178)

1500 - Train Power & Conditioning

1645 Postworkout: 2 rice cake, 2 tsp honey, 20g MHP Probolic protein (191)

1845: 1.5 oz chicken breast, 1.5c brocc/cauli, 1c cucumber slices (118)

2100: 2/3c cottage cheese, 1 tsp flax oil (148)

TOTALS: 24g fat, 151g carbs (23g fiber), 125g protein

Monday's Diet - Fresh Start

Today is my first day working back with my nutritionist, Dr. Joe Klemczewski http://www.thedietdoc.com He has an awesome new carb and cal-cycling plan to get me shredded and get that Pro card!

(Just a side note on my diet... many beginners into the fitness scene look at other competitors' diets to copy what they are doing. The nutrition aspect of this sport is so individually specified, that it is impossible to copy another person's diet and look like they do. It is best to hire an expert in the field who can get to know your body and help YOU learn your own body better, as well as general human physiology, so that you can take that knowledge and experience and implement it yourself and become a nutritional expert to your own body!)

0620: 1/4c oats, 1/2c cottage cheese, 2 oz. soy milk

0815: 1 whole egg, 1 egg white

1025: 1/2c cottage cheese, 1 tsp flax oil

1220: 2.5 oz chicken breast, 1c green beans

1420 Preworkout: 1 packet cream of wheat, 1/2c cottage cheese, 1 tsp flax oil

1650 Postworkout: 25g MHP Probolic protein, 1 tsp honey, 1 rice cake

1830: 3 oz chicken breast, 2c lettuce, 1c sliced cucumber

2030: 5 egg whites, 1/3c cottage cheese

TOTALS: 29g fat, 76g carbs, 149g protein

Friday's Diet

Ah... Friday is my sleep-in day, meaning I am not awake as long during the day, meaning my meals can be placed closer together and can be slightly higher in calories - yay!

0715: 1/3c oats, 25g MHP Probolic-SR (185)

0945: 1/2c cottage cheese, 1 tsp flax oil, 4 oz CC yogurt, 1/8c oats (198)

1200: 2 oz chicken breast, 1.5c green beans (140)

1400 Preworkout: 1 packet cream of wheat, 4 egg whites (150)

1530 - Train LEGS!

1700 Postworkout: 25g MHP Probolic, 1 rice cake, 1 tsp honey (154)

1930: 1 whole egg, 3 egg whites, 1 rice cake (161)

2100: 2/3c cottage cheese, 1 tsp flax oil, 15g MHP Probolic-SR (207)

TOTALS: 31g fat, 92(18)g carbs, 135g protein

Week 1, Day 3 - Delts & Tris

Didn't get to train calves today since my workout ran longer than planned and I had a client immediately after. Will do calves Friday instead.

AM: Routine practice - 1 hour - Conditioning/Endurance

PM: Shoulders & Triceps - Today's weight workout really emphasized to me the difference between sheer volume training and volume/intensity training. By pairing 2-3 muscle groups together, I have to train quicker and more efficently, keeping my rest under 1 minute, resulting in a higher intensity workout, but also compromising the amount of weight I can lift. My routine practices also hinder my strength a bit due to the additional work it gives my upper body.

Seated DB Shoulder Press 30'sx12 30'sx12 35'sx10 35'sx7,3 25'sx12 20'sx12
Full Range Laterals 10'sx10 10'sx10 12'sx10
Upright Row 50x10 50x10 50x10 50x10
ss w/ Rope High Row 50x12 50x12 60x10 60x10
Dips 10, 8, 8
Lying Tricep Extension (Pullover) 30x12 30x12 40x10 40x8

Total Sets - Shoulders=17 Triceps=7
Duration: 45 minutes

Thursday's Diet - More Carbs

Going up to 125g carbs today. I feel pretty good but yesterday was a bit tough to get through the workouts.

0620: 1/3c oats, 20g MHP Probolic (166)

-Train fitness routine - 1 hour - conditioning/endurance

0915: 1c green beans, 1 egg white, 1 protein pancake (egg whites, protein powder, cottage cheese, oats, oat fiber, blueberries)

1055: 1/2c cottage cheese, 1 tsp flax oil, 1/4c oats (189)

1255: 2 oz chicken breast, 1/2c brown rice (193)

1430: 2 oz chicken breast, 1.5c green beans (140)

1600 Preworkout: 4 egg whites, 1 packet cream of wheat (150)

Train Delts/Tris/Calves - 4:45pm

1800 Postworkout: 25g MHP Probolic, 1 tsp honey, 1 rice cake (154)

2000: 1 whole egg, 1 egg white (94)

2100: 2/3c cottage cheese, 1 tsp flax oil (148)

TOTALS: 30g fat, 130g carbs (20g fiber), 148g protein

Week 1, Day 2 - Power & Conditioning

AM: 30 minute routine practice (strength)

4:00pm: Power & Conditioning Workout - Full Body - Kettlebells & Calisthenics
Swings 53x10 53x15 53x20
Snatch 36x5/5 2-26x6 36x8/8 2-26x8 36x10/10
Dead Power Clean n Jerk 2-36x5 53x2/2 2-36x6 53x3/3 2-36x6
A1: Pullup 1, 2, 3, 4, 5, 6, 1, 2, 3, 1, 2, 1
A2: Pushup 6 sets of 3 Plyos; 6 sets of 3 Speed
B1: Squat/Press Combo 2-36x6 2-26x6
B2: Speed Jerks (1-Arm) 36x6/6 36x6/6
B3: Jump Squats 2-26x6 2-26x6
B4: Light Touch Plyo Jumps 1x down length of floor; 2x down length of floor
Swings 36x15 53x20 53x20 53x20 36x20 36x20 36x20

Duration: 1 hour 10 minutes

Wednesday's Diet

I'm attempting another low carb day before bumping back up tomorrow. Hopefully I can sustain it. :)

0620: 1/3c oats, 20g MHP Probolic (166)

0845: 1.5 oz chicken breast, 1c protein pasta/edamame/soynut salad (200?)

1100: 4 egg whites, 2c brocc/cauli (120)

1300: 2.5 oz chicken breast, 1c green beans (143)

1500 Preworkout: 1 packet cream of wheat, 1/2c cottage cheese, 1 tsp flax oil (205)

-Train Power & Conditioning (Full Body Kettlebells & Calisthenics)

1715 Postworkout: 25g MHP Probolic, 1 tsp honey, 1 rice cake (154)

1900: 5 egg whites, 1.5c brocc/cauli (123)

2045: 2/3c cottage cheese, 1 tsp flax oil (148)

TOTALS: 28g fat, 95g carbs (21g fiber), 156g protein

Week 1, Day 1 - Back/Bis/Calves

This week I started a new training phase. I just finished an 8-week volume phase and took a backoff week last week to rest up a bit before charging into the final months of my contest prep. This week's schedule was screwy due to flying back from Seattle and not being able to train Monday, but next week I'll be back to normal.

The new split is 4 days of lifting (last cycle was 5) with no chest work except for routine strength work, and minimized arm work as well. I will do 2 conditioning routine practices and 2 strength routine practices each week, and run once on the weekend. Wednesday, Saturday and Sunday are off from weights entirely.

[b]Routine Practice - Conditioning - 8:30am-9:30am[/b]

[b]Back/Bis/Calves - 6:45pm-7:35pm[/b]
Seated Close Cable Row 60x15 70x12 80x10 90x10 100x8
Underhand BB Row 65x12 85x10 85x10 95x10 105x8
Bent-Over 2-Arm DB Row 35'sx12 35'sx12 40'sx8 40'sx8
FM 1-Arm Row (R,L) 40x15,15 45x12,12 45x12,12 50x12,12

Barbell Curl 45x10 45x9 45x8
EZ Bar Curl 30x12 40x8 40x8 40x8

Donkey Calf Raise 120x20 160x15 40x12(left only) 160x15 200x12
*Calves were sore from photoshoot, so only did 4 sets.

Total Sets: Back=18 Bis=7 Calves=4(5)

Tuesday's Diet - Back on Track

After my weekend in Seattle, my body was all out of sorts and the time change during travel prevented me from sticking to any sort of eating routine. After resting yesterday, I'm happy to be back on board with everything today, and I'm ready to sail through these last 8 weeks to Junior Nationals!!!

Low Carb Day - 100g

0620: 1/3c oats, 20g MHP Probolic (166)

-Routine Practice (1 hour - choreography/conditioning)

1010: 4 egg whites, 1.5c brocc/cauli (107)

1145: 1 whole egg, 2 egg whites, 1/3c oats (178)

1345: 2 oz chicken breast, 2c brocc/cauli (138)

1530: 2 oz chicken breast, 1/3c brown rice (156)

1745 Preworkout: 35g MHP Probolic protein (138)

-Train Back/Bis/Calves*

1930 Postworkout: 25g MHP Simply Whey, 2 tsp honey (144)

2100: 2/3c cottage cheese, 2 tsp flax oil (187)


TOTALS: 30g fat, 95(18) g carbs, 145g protein

Friday's Diet - Low Carb, Moderate Fat

To keep my cals the same, I'm adding in an extra 10g fat in place of the 25g carb drop.

0720: 1/4c oats, 15g MHP Probolic, 1/3c cottage cheese (167)

1000: 3 oz lean beef, 1.5c green beans (176)

1200: 1/2c cottage cheese, 4 oz yogurt, 1 tsp flax oil (182)

1400 Preworkout: 3 egg whites, 1 whole egg, 1/3c oats (210)

1630 Postworkout: 1 scoop MHP Simply Whey (130)

1800: 2.5 oz chicken breast, 1c brocc/cauli (132)

1930: 3 egg whites, 1 whole egg (128)

2100: 1/2c cottage cheese, 1 tsp flax oil (122)


TOTALS: 150p/74(18)c/40f
Percentages: 50 protein/20 carbs/30 fat

Thursday's Diet

0620: 1/3c oats, 20g MHP (166)

0825: 1/2c cottage cheese, 4 oz yogurt, 1 tsp flax oil (182)

1045: 1/3c oats, 4 egg whites (153)

-Train Fitness Routine - Strength Moves & Elements - 1 hour

1245: 2.5 oz chicken breast, 1c brocc/cauli (132)

1430: 2.5 oz lean beef, 1.5c green beans (156)

1615: 2 oz chicken breast, 1/2c brown & wild rice (158)

-Train Shoulders/Chest/Triceps

1800 Postworkout: 25g MHP Simply Whey, 1 tsp honey (123)

2000: 2/3c cottage cheese, 1 tsp flax oil, 10g MHP Probolic (187)


TOTALS: 31/97(18)/150

Wednesday's Diet

0615: 1/3c oats, 20g MHP (166)

0815: 2c green beans, 2 oz chicken breast (159)

1045: 1/2c cottage cheese, 4 oz yogurt, 1 tsp flax oil (182)

1230: 4 egg whites, 1/3c oats (153)

-Routine Practice (1 hour - choreography/dance)

1430: 2.5 oz lean beef, 2c brocc/cauli (154)

1630 Preworkout: 2.5 oz chicken breast, 1/3c brown rice (154)

-Train Back & Bi's

1830 Postworkout: 25g MHP Simply Whey, 1 tsp honey (123)

2030: 2/3c cottage cheese, 1 tsp flax oil (148)


TOTALS: 29/100(22)/147

Tuesday's Diet

Back on track after a weekend holiday break!

0630: 1/3c oats, 20g MHP (166)

-Train Fitness Routine - Strength Moves & Elements (1 hour)

0915: 2 oz chicken breast, 2c brocc/cauli (125)

1115: 2.5 oz chicken breast, 1.5c brocc/cauli (146)

1300 Preworkout: 1/2c cottage cheese, 1/4c oats, 1 tsp flax oil (189)

-Train Full Body - Power & Conditioning (1 hour)

1515 Postworkout: 25g MHP Simply Whey, 1 tsp honey (123)

1645: 2.5 oz chicken breast, 1.5c green beans (161)

1845: 2 oz chicken breast, 1/2c brown & wild rice (158)

2045: 1/2c cottage cheese, 2 tsp flax oil (161)


TOTALS: 30/96(22)/149

Wk 8, Day 5 - Legs

Legs
10:05am-11:15am

Swings 53x15 53x15 70x10
Double KB Deadlift 2-53x10 2-70x12 2-70x13 2-70x8 2-53x1minute
BB Squat (Wide) 135x8 155x7 165x5 165x6 135x14
Pyramid Deadlift 53x1minute 70x30seconds 53x1minute Drop:70x30seconds-53x30seconds-36x30seconds
Snatch 26x8(L,R) 2-26x5 2-26x10 2-26x11

Friday's Diet - Carb Up

Going a little higher in carbs today - nothing crazy like a refeed or anything - just enough to refill my glycogen to get me through the day's training. I also got to sleep in today!

0730: 1/3c oats, 20g MHP Probolic protein (165)

0915 Preworkout: 1/3c oats, 1/2c cottage cheese, 1 tsp flax oil (209)

-Train Legs @ 1000

1115 Postworkout: 25g MHP Simply Whey, 2 tsp honey, 1 rice cake (179)

1300: 2 oz chicken breast, 1/3c oats (171)

1500: 5 egg whites, 1/2 bell pepper, 1 tbsp peanut butter (199)

1645: 2 oz chicken breast, 1/2c brown & wild rice (158)

1900: 2.5 oz chicken breast, 2c lettuce, 1/2 bell pepper, Mom's 0-cal dressing (140)

2045: 1/2c cottage cheese, 15g MHP (141)


TOTALS: 29/123(18)/154

End of Week Check-In (Apr. 14)

Weeks Out: 9 (Jr. Nationals), 13 (Team Universe)
Weeks Complete: Diet-3; Training-8
Starting Weight: 152.0 lbs.
Today's Weight: 148.0 lbs.
Total Loss This Week: 1.5 lbs.
Total Loss to Date: 4.0 lbs.
Estimate Left to Goal: 11.0 lbs.

Estimate Goal Weight: 137 lbs.
Average Weekly Loss Goal: 1.5 lbs.

Wk 8, Day 4 - Shoulders & Calves

Shoulders & Calves
DB Shoulder Press 35'sx10 35'sx10 35'sx10 40'sx8
Upright Row 50x12 50x12 60x9 60x8
FM Shoulder Press 40x12 45x10 45x10 45x8
Rope High Row 60x12 65x12 65x12 70x12

Standing Calf Raise 120x15 120x12
*Quit set early - calves were sore from routine practice. Today was sort of a backoff day from the normal high volume/high intensity. My body needed a little break!

Duration: 35 minutes
Total Sets: Shoulders=16 Calves=2

Other Training Today
Fitness Routine Practice - 75 minutes + 15 minutes stretching (1 1/2 hours)

Wk 8, Day 3 - Back & Chest

Close Grip Lat Pulldown 80x15 90x12 100x10 100x10 110x8
T-Bar Row (BB) 95x12 105x10 105x10 110x8
Incline DB Bench Press 35'sx12 40'sx10 45'sx10 50'sx8
Flat BB Bench Press 75x12 95x10 105x9 125x8
ss w/ Underhand BB Row 70x12 90x12 90x12 105x8
FM Lat 1-Arm Row (R,L) 35x15 45x15 60x12 60x10
FM Pushup 15, 10, 9.5

Duration: 1.25 hours (Trained with friend)
Total Sets: Back=17 Chest=11

Other Training Today:
Worked on routine choreography & dance for 30 minutes, plus 20 minutes deep stretching & splits.

Thursday's Diet

0630: 1/3c oats, 20g MHP Probolic (165)

-Fitness routine training 8:00am-9:30am

0915: 1/8c oats, 1/2c cottage cheese, 1 tsp flax oil (155)

1100: 2.5 oz chicken breast, 1/2 bell pepper (127)

1300: 2 oz chicken breast, 2c brocc/cauli (138)

1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (192)

-Train Shoulders & Calves (light)

1800 Postworkout: 25g Simply Whey, 1 tsp honey (123)

1900: 4 egg whites, 1 whole egg, 1 ww tortilla (193)

2045: 1/2c cottage cheese, 10g MHP Probolic protein (121)


TOTALS: 30/96(23)/150

Wednesday's Diet

0615: 1/3c oats, 20g MHP (165)

0815 Preworkout: 1 packet cream of wheat, 1/2c cottage cheese, 2 tsp flax oil (188)

1100 Postworkout: 25g Simply Whey, 2 tsp honey (144)

1300: 5 egg whites, 1/2 bell pepper, 1 ww tortilla (154)

1515: 2 oz chicken breast, 2c green beans (159)

1700: 1/4c oats, 1/3c cottage cheese (141)

1900: 2 oz chicken breast, 1 tbsp peanut butter (179)

2045: 1/2c cottage cheese, 15g MHP Probolic (141)


TOTALS: 30/130(27)/147

Tuesday's Diet

0630: 1/2c oats, 20g MHP, 2 oz soy milk (234)

~Light Routine Practice (choreography & dance) - 20 minutes

0900: 5 egg whites in 1 tsp olive oil, 1 cucumber (141)

1100: 1.5 oz chicken breast, 1/4c brown rice, 2/3c brocc/cauli (136)

~Routine Practice (strength moves, choreography & dance) – 30 minutes

1300 Preworkout: 1 packet cream of wheat, 1/2c cottage cheese, 1 tsp flax oil (245)

~Train Power & Conditioning - 1 hour

1445 Postworkout: 25g MHP Simply Whey, 2 tsp honey (157)

1630: 2.5 oz lean beef, 1c green beans (138)

1830: 6 egg whites, 1 bell pepper (131)

2100: 1/2c cottage cheese, 15g MHP Probolic protein (121)



TOTALS: 31/113(18)/150

Wk 8, Day 1 - Bi's/Tri's/Calves

Barbell Curl 45x12 45x10 55x8 55x7
DB 1-Arm Preacher Curl (L,R) 15x12,12 17.5x10,10 20x8,8
DB Alternating Curl (L,R) 20'sx13,11 20'sx10,8 20'sx9,8

Dips 12, 10, 8
Lying Tricep Extension 30x12 30x12 40x8 40x8
1-Arm Reverse Grip Press Down 10x15,15 15x15,15 15x12,12

Donkey Calf Raise (Toes Out) 120x20 180x15 220x10
Seated Calf Raise (Toes Out) 25x20 35x15 45x15,5

Energy=9.5
Strength=8.5
Duration: 63 minutes
Total Sets: Bis=10 Tris=10 Calves=6

Other Training Today:
1. Worked on fitness routine choreography & dance, plus strength move drills and light flexibility for 30 minutes.
2. 20 minute run in the PM.

End of Week Check-In (Apr. 7)

Weeks Out: 10 (Jr. Nationals), 14 (Team Universe)
Weeks Complete: Training-7; Diet-2
Starting Weight: 152.0 lbs.
Today's Weight: 149.5 lbs.
Total Loss This Week: 1.0 lbs.
Total Loss to Date: 2.5 lbs.
Estimate Left to Goal: 12.5 lbs.

Estimate Goal Weight: 137 lbs.
Average Weekly Loss Goal: 1.5 lbs.

I also took photos on Friday at the gym. I'll post them to my message board and link to it in a little while.

Monday's Diet

0715: 1/3c oats, 20g MHP, 3 oz soy milk (199)

0935 Preworkout: 1/4c oats, 1/2c cottage cheese, 1 tsp flax oil (209)

Train Bi's/Tri's/Calves
(Started late - had 1 tsp honey during workout)

1230 Postworkout: 25g Simply Whey, 1 tbsp honey (166)

1430: 2 oz chicken breast, 1/4c brown rice, 1 cucumber (159)

Routine Training - 90 minutes

1635: 2.5 oz lean beef, 2c brocc/cauli (154)

1815: 2 oz chicken breast, 1/4c brown rice, 1c brocc/cauli (166)

1945: 5 egg whites, 1 ww tortilla (132)

2100: 1/2c cottage cheese, 15g MHP Probolic (141)

TOTALS: 30/131(26)/154

Wk 7, Day 4 - Shoulders & Calves

FM Shoulder Press 45x12 45x10 45x10 45x8
Smith Behind Neck Shoulder Press 10'sx10 10'sx10 10'sx10 10'sx10
Upright Row w/ EZ Bar 50x12 50x12 60x9 60x8
Reverse Laterals 10'sx15 15'sx12 15'sx10
ss w/ 1/2 Laterals 20'sx15 22.5'sx15 22.5'sx15

Leg Press Calf Raise (Toes Out) 45'sx15 45'sx15 45'sx15
Seated Calf Raise (Toes Out) 45x15 45x15 45x15

Duration: 43 minutes
Total Sets: Delts=18 Calves=6

Thursday's Diet - Carbs

I was daydreaming about more carbs during my workout yesterday, and vowed that if I made it through the day (that was at noon) then I'd increase carbs today. Well, I made it, so I get 125g today - woo hoo!

0645: 1/2c oats, 20g MHP, 2 oz soy milk (234)

0815 - Train Shoulders & Calves

0915 Postworkout: 25g MHP Simply Whey, 1 tsp honey (140)

1115: 2 oz chicken breast, 1c brocc/cauli, 1/3c brown rice (183)

1315: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (134)

1500: 3c lettuce, 2.5 oz lean beef, 3 tbsp salsa (133)

1700: 4 egg whites, 1 packet cream of wheat (150)

1900: 3 oz chicken breast, 1 cucumber (146)

2100: 1/2c cottage cheese, 15g Probolic protein (141)


TOTALS: 29/123(20)/148

Wednesday's Diet

Goal weight for this week is 149, and I checked in today at 150 even, so I have a pound to lose in 2 days! Carbs will be kept at 100g for the rest of the week.

0730: 1/3c oats, 20g Probolic protein, 2 oz soy milk (189)

0930: 5 egg whites, 1.5c broccoli/cauliflower (123)

1100 Preworkout: 1/3c oats, 1/2c cottage cheese, 1 tsp flax oil (225)

Train Power/Conditioning @ 1200

1345 Postworkout: 25g MHP Simply Whey, 1 tsp honey (140)

1530: 2 oz chicken breast, 1c spinach (141)

-Short 20 minute routine practice

1730: 1/4c brown rice, 1c cucumber, 2 oz chicken breast (175)

1915: 3c lettuce, 2.5 oz lean beef, 2 tbsp salsa (129)

-Short 15 minute run

2100: 1/2c cottage cheese, 4 oz yogurt (142)


TOTALS: 29/104(21)/147

Wk 7, Day 2 - Back & Chest

Felt lethargic and low energy today, but made it through. Pretty sure this is the first sign of the diet beginning to take its toll.

AM: 20 minute routine practice

Hammer Pullups 10, 6, 6
A1: Close Grip Lat Pulldown 80x12 90x10 90x8
A2: Incline DB Bench Press 35'sx12 40'sx10 45'sx8 45'sx7
B1: Underhand Barbell Row 70x15 90x12 90x12 110x8
B2: BOSU Pushup 15, 15, 15, 15
Seated Underhand Cable Row 70x15 80x12 90x10 90x10
C1: FM 1-Arm Row (R,L) 35x15 45x15 50x12
C2: FM Chest Press 40x15 40x8

Duration: 54 minutes
Total Sets: Back=17 Chest=10

Tuesday's Diet

0615: 1/3c oats, 20g Probolic, 2 oz soy milk (189)

0900: 5 egg whites, 1c green beans (120)

1100: 2c lettuce, 1/2 bell pepper, 2.5 oz chicken breast, 2 tbsp salsa (143)

1245: 1/2c cottage cheese, 1 tsp flax oil, 1/2c strawberries (177)

1445 Preworkout: 1 packet cream of wheat, 4 egg whites (150)

Train Back/Chest - 1545-1645

1645 Postworkout: 1 scoop Simply Whey, 1 tsp honey (168)

1830: 2 oz chicken, 1/4c brown rice, 1/2c green beans (158)

2030: 2/3c cottage cheese, 1 tsp flax oil (180)


TOTALS: 31/104(18)/148

Wk 7, Day 1 - Tris/Bis/Calves

Dips 3x10
Rope Press Down 40x12 35x12 35z12 40x12
1-Arm Reverse Grip Press Down (R,L) 15x10,10 10x15,15 15x12,12
Straight Bar Press Down 50x12 55x12

KB Hammer Curl 18'sx15 18'sx12 18'sx12
EZ Bar Curl 10'sx12 10'sx10 10'sx10 10'sx10
Cable Concentration Curl (L,R) 15x15,15 20x15,15 30x12,12
Rope Curl 30x15 40x15

Donkey Calf Raise 120x20 180x15 240x10
Seated Calf Raise 45x15 45x15 45x15

Duration: 1 hour
Total Sets: Tris=12 Bis=12 Calves=6

Monday's Diet

0630: 1/3c oats, 20g Probolic, 2 oz soy milk (189)

0815 - Bev Glut & BCAA's plus MHP TRAC

0830-0930 - Trained Bis/Tris/Calves (1 hour)

0930 Postworkout: 1/2c cottage cheese, 1 packet sugar, 1/8c oats (134)

1130: 3c lettuce, 2.5 oz lean beef, 3 tbsp salsa, 1/2 bell pepper (149)

1345: 2 oz chicken breast, 1c green beans (122)

1545: 4 egg whites, 1 packet cream of wheat (150)

1600 - Train Fitness Routine (30 minutes)

1745: 1/2c cottage cheese, 15g Simply Whey (143)

1915: 2.5 oz chicken breast, 1c spinach (131)

2100: 2/3c cottage cheese, 1/2 tbsp flax oil (180)


TOTALS: 28/96(22)/152

Sunday's Diet

Yesterday went well day - I ate every 2-3 hours and kept meals clean and in normal portions. I did have one cheat meal Saturday night - a Philly Chicken sandwich, a few fries, and a small candy bar.

0915: 1/3c cottage cheese, 4 oz yogurt, 15g Probolic protein

1200: 5 egg whites, 1 slice turkey bacon, 1 ww tortilla

Saturday's Diet

0730 Preworkout: 1/3c oats, 1/2c cottage cheese, 1/2 tbsp flax oil (240)

-Train Shoulders & Calves

Postworkout: 1 scoop MHP Simply Whey, 1 tsp honey (168)

End of Week Check-In

Weeks Out: 11 (Jr. Nationals), 15 (Team Universe)
Weeks Complete: Training-6; Diet-1
Starting Weight: 152.0 lbs.
Today's Weight: 150.5 lbs.
Total Loss This Week: 1.5 lbs.
Total Loss to Date: 1.5 lbs.
Estimate Goal Weight: 137 lbs.
Estimate Left to Goal: 13.5 lbs.
Average Weekly Loss Goal: 1.5 lbs.

I plan to take my progress pics every 2 weeks, because I feel that significant visual changes aren't noticeable after only 1 week. So since I started last week, there won't be any new pics til next Friday.

Wk 6, Day 3 - Biceps, Triceps, Calves

Thursday, Mar. 30 - Last week's workout was so good, I decided not to change much this week.

Barbell Curl 45x12 45x12 55x8 55x6
EZ Bar Curl 40x10 40x8 40x10
DB Alternating Curl 15'sx15 15'sx12 15'sx12

Lying Tricep Extension 30x15 40x10 40x8* 30x10*
ss w/ Close Grip Bench Press 30x15 40x15 40x12 30x15
*Last 2 sets normal skullcrushers
Bench Dips 15, 15

Donkey Calf Raise 120x20 180x15 220x10
*Did only 3 sets so I wouldn't be too sore to hit them again hard Saturday.

Duration: 40 minutes
Total Sets: Bis=10 Tris=10 Calves=3

Friday's Diet - Still Low!

Went up to 125g carbs yesterday, so trying to keep it as low as I can and still have energy to train and no severe hunger issues. Today kept it around 100g (day's not over yet!).

0730: 1/3c oats, 20g MHP, 2 oz soy milk (189)

0930: 3 oz chicken, 1.25c cucumber (143)

1120 Preworkout: 1/2c cottage cheese, 1/2 tbsp flax oil, 1/4c oats (209)

Trained Legs - 1 1/2 hours!

1400 Postworkout: 1 scoop Simply Whey, 1 tsp honey (168)

1530 Snack: 1c strawberries (46)

1615: 3 oz chicken, 1/3c brown rice (198)

1835: 1/2c cottage cheese, 4 oz yogurt, 1.25c cucumber (159)

2030: 6 egg whites, 1 ww tortilla (150)

TOTALS: 27g fat, 107g carbs (22g fiber), 152g protein

Thursday's Diet

0630: 1/3c oats, 20g MHP Probolic protein, 2 oz soy milk (188)

0830: 1/8c oats, 1/2c cottage cheese, 4 oz yogurt (175)

1100: 2.5 oz lean beef, 2c cabbage (166)

1345 Preworkout: 1/3c oats, 1/2c cottage cheese, 1/2 tbsp flax oil (229)

1800 Postworkout: 1 scoop Simply Whey, 1 tsp honey (168)

2045: 1/2c cottage cheese, 15g Probolic, 4 oz yogurt, 1c cucumber (215)


TOTALS: 32g fat, 125g carbs (26g fiber), 144g protein

Wk 6, Day 2 - Back & Chest

Had a great workout today... stuck to high-intensity and a slight bit lower weights to keep everything over 10 reps per set... minimal rest. Got a huge friggin' pump and could barely pull in for my last exercise of 1-arm cable rows!

T-Bar Row Machine 25x15 35x12 35x12 45x8
A1: Underhand Barbell Row 70x12 90x12 100x10 110x10
A2: Incline KB Bench Press on Swiss Ball 26'sx12 26'sx12 26'sx12 26'sx12
B1: Close Grip Lat Pulldown 80x15 80x15 90x12 90x12
B2: BOSU Pushup 20, 15, 15, 15
C1: Free Motion 1-Arm Row (R,L) 30x15 40x12 50x12
C2: Free Motion Chest Fly 20x12 20x12 20x12
Bent-Over 1-Arm Cable Row (R,L) 35x12 35x12

Duration: 58 minutes
Total Sets: Back=17 Chest=11

I'm also changing my training split this week, as follows, to better recover between my prioritized body part workouts - back, shoulders & legs.

1 - Full Body Power/Conditioning
2 - Back/Chest
3 - Biceps/Triceps/Calves
4 - Legs
5 - Shoulders/Calves

Wednesday's Diet

Slept in late today since no early morning clients. :)

0830: 1/2c cottage cheese, 4 oz yogurt, 1/8c oats (175)

1100: 2c lettuce, 1/4c corn/beans/avocado, 2 oz lean beef, salsa (150)

1315 Preworkout: 1 packet cream of wheat, 1/2c cottage cheese, 1 tsp flax oil (225)

1500 - Train Back & Chest

1615 Postworkout: 1 scoop MHP Simply Whey, 1 tbsp honey (195)

1800: 2.5 oz lean beef, 2c cabbage (160)

1900 Snack: 1/2 bell pepper & green tea (16)

1945: 1/2c cottage cheese, 4 oz yogurt, 15g MHP Probolic protein (200)


TOTALS:

Wk 6, Day 1 - Power & Conditioning

Didn't get my workout in yesterday due to working in the bedroom. Will make it up this Saturday.

Swings 36x20
Clean n 1-arm Press 36x4,4
1-Hand swing 36x10,10
Squat & 1-arm Press 36x4,4
A1: Power Clean n Jerk 2-36x6 2-36x4 2-36x5 2-36x6 2-36x8
A2: Snatch 26x10,10 36x6,6 36x6,6 36x8,8 36x10,10
Squat n Push Press 2-36x5 2-36x6 2-36x5 2-36x4
Pullups 5, 5, 5, 5
Swing 53x10-36x8/8-26x5/5 70x10 53x10 36x10/10 26x10/10 70x10-53x15-36x20-26x30

Tuesday's Diet

Didn't track my diet yesterday, but I tried to stay low in carbs. I was busy all day redecorating the bedroom, so I grabbed meals about every 2-3 hours. Today I am playing it by ear based on how depleted I am. I may stay at 100 or go up closer to 125.

0630: 1/3c cottage cheese, 4 oz yogurt, 1/8c oats (147)

0830: 5 egg whites, 1 WW tortilla (132)

*1030 Preworkout: 1/2c oats, 1/3c cottage cheese, 1/2 tbsp flax oil (247)

1200 - Train - Power & Conditioning

*1330 Postworkout - 1 scoop Simply Whey, 1 tbsp honey (179)

1600: 2.5 oz lean beef, 3c lettuce, corn/bean/avocado topping, salsa (225)

1800: 4 egg whites, 1 packet cream of wheat, 1c cucumber (165)

2100:



TOTALS:

Wk 5, Day 5 - Legs

A little less focus on volume and a bit more on intensity today. Weight was a little lighter than usual, and we didn't squat today.

A1: KB Swings 36x15 53x15 70x10 70x10-53x10-36x10
A2: KB Clean n Jerk 36x4,4 53x5,5 53x3,3 53x4,4 2-36'sx8
KB Pyramid Deadlift 36x16 53x10 53x10 70x10 70x10
B1: KB Front Squat 2-36'sx6 2-36'sx6 2-36'sx6 2-36'sx6 2-36'sx6
B2: Romanian Deadlift 53x6 53x6 53x6 53x6 53x6
Snatch 36x10,10
Alternating Lunge 36x10,10
Swings 36x30

Duration: 1 hr 10 min.

Friday's Diet - Medium

0700: 1/3c oats, 20g MHP Probolic, 2 oz soy milk (188)

0900: 4 oz yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

1115 Preworkout: 5 egg whites, 2/3c kale, 1/3c brown rice (200)

1415 Postworkout: 1 scoop MHP Simply Whey, 1 packet sugar (153)

1630: 2.5 oz lean beef, 1c kale (170)

1815: 2/3c cottage cheese, 1/2c peaches (136)

Wk 5, Day 4 - Back & Chest

AM - 1 hour routine training

PM - Back & Chest
Close Grip Lat Pulldown 80x15 90x12 100x10 100x8
Incline DB Bench Press 35'sx12 40'sx10 45'sx8 50'sx8*
1-Arm DB Row 40x12 45x10 50x8 50x8
Hammer Chest Press 25'sx15 35'sx10 45'sx8 45'sx8
FM Row 50x15 60x12 70x10 70x10
ss w/ FM Chest 40x10 40x10 40x10
Traditional Deadlift 140x10 160x8 160x8
Seated Cable Row 70x12 80x12 100x10

Duration: 1 hr 2 minutes
Total Sets: Back=18 Chest=11

Wk 5, Day 3 - Shoulders & Calves

Seated DB Press 30'sx12 35'sx10 35'sx10 40'sx8*
Full Range Laterals 12'sx10 12'sx10 12'sx10
Upright Row 50x10 50x10 50x10 50x10
ss w/ DB Bent Laterals 10'sx10 10'sx10 10'sx10 10'sx10
Rope High Row 60x12 60x10 60x10
Donkey Calf Raise 100x20 140x15 180x12 220x10

Duration: 33 minutes
Total Sets: Delts=18 Calves=4

Wednesday's Diet - High

0745: 1/2c oats, 20g Probolic protein, 2 oz soy milk (234)

1030: 4 oz yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

1300: 2.5 oz ground turkey, 1/2c brown rice (209)

1500 Preworkout: 1 packet cream of wheat, 1/3c cottage cheese, 1/2 tsp flax oil (178)

1800 Postworkout: 1 scoop Simply Whey, 1 packet sugar (153)

2000: 4 egg whites, 1/3c oats, 1c strawberries (198)

2200: 2/3c cottage cheese, 15g Probolic protein, 1 oz soy milk (178)


TOTALS: 27g fat, 141g carbs (18g fiber), 136g protein

Wk 5, Day 2 - Power & Conditioning

Swings
Power Clean n Jerk
Snatches
Unilateral Clean n Push Press
Pullups
Walking Swings w/ Pushup & Ab Intervals

Duration: 1 hr. 15 min.

15 minutes flexibility work

Tuesday's Diet - Medium

0630: 1/3c oats, 1/3 scoop Probolic protein, 1 oz soy milk (148)

0830: 1/3c cottage cheese, 4 oz yogurt, 1 medium apple (195)
-Multi-vitamin

1255: 5 egg whites, 1 slice turkey bacon, 1 ww tortilla (166)

1430: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181)

1645 Postworkout: 1 oz Simply Whey, 1 packet sugar (138)

1830: 2.5 oz ground turkey, 1/2c spinach, 1/3c brown rice (200)

2045: 1c cottage cheese, 1/2c strawberrries (187)


TOTALS: 28g fat, 125g carbs (24g fiber), 130g protein

Wk 5, Day 1 - Arms

Worked out at home tonight. Arms are about the only body parts I can do with my limited equipment at home, and still get a complete workout - pretty cool!

Barbell Curl 45x12 45x12 55x8 55x6
EZ Bar Curl (Bar weighs ~ 25#) 45x8 45x8 45x10 45x12
DB Alternating Curl 10'sx20 10'sx20

Lying Tri Extension 35x12 40x10 (Last 2 sets, regular skullcrushers) 40x10 40x10
ss w/ Close Grip Bench 35x15 40x15 40x15 40x15
Bench Dips (Unstable) 2 sets of 15

Duration: 37 minutes
Total Sets: Bis=10 Tris=10

Monday's Diet - Low

0815: 1/3c oats, 1/3 scoop MHP Probolic, 1 oz soy milk (148)

1230: 1/8c Kashi Nuggets, 1/2 scoop MHP Probolic, 4 oz yogurt (183)

1430: 1 small apple (63)

Preworkout 1530: 1/3c brown rice, 2 oz chicken (164)

Postworkout 1845: 1c skim milk, 1 scoop MHP Simply Whey (216)

2045: 1/2c cottage cheese, 4 oz yogurt, 1/3 scoop MHP Probolic, 1c strawberries (230)

Wk 4, Day 5 - LEGS!

Trained today at 5:30am since we're leaving for Shenandoah after getting taxes done this afternoon. Definitely couldn't skip leg day! :D

Warmup: 10 minutes treadmill walking & 2 sprint intervals
KB Swings 36x20 53x15 70x10 53x15
Clean n Jerk 36'sx6 36'sx6 36'sx6 36'sx6 36'sx8
Cage Squats 140x10 160x8 180x8 190x6 220x4
A1: 1-leg SLDL 36'sx8 36'sx8 53'sx6 53'sx6
A2: Pyramid Deadlift 53x12 53x12 70x12 70x12
KB Farmer's Lunge w/ 26's - 1x down gym & back

Duration: 1 hr. 15 min.
Total Sets=23

Wk 4, Day 4 - Back & Chest

On a low-carb day, this sucked kettleballs! :)

Hammer Pullups 8, 6, 6
Wide Lat Pulldown 80x12 90x10 100x10 100x8
A1: Flat Bench Press 65x15 95x10 105x10 135x5*
A2: Barbell Row 70x12 90x10 100x10 110x8
B1: Incline KB Press on Ball 26'sx10 36'sx10 36'sx8
B2: Seated Close-Grip Cable Row 80x12 90x10 100x10
Free Motion Lat Pulldown 50x12 50x10 50x10
Free Motion Pushup 12, 10

Duration: 50 minutes
Total Sets: Back=17 Chest=9
*Completed reps with spotter assistance

Wk 4, Day 3 - Delts, Traps & Calves

Seated DB Shoulder Press 30'sx12 30'sx12 35'sx10 40'sx6
Full Range Laterals 12'sx10 12'sx10 12'sx10
Upright Row 50x10 50x10 50x10 50x10
ss w/ DB Bent-Over Laterals (last 3 sets) 10'sx10 10'sx10 10'sx10
Rope High Row 50x12 60x10 60x10

DB Shrugs 35'sx15 45'sx12 55'sx10

Standing Calf Raise* 100x15 140x10 80x10
*Still sore from Monday, so went light on weight and volume.

Duration: 40 minutes
Total Sets: Delts=17 Traps=3 Calves=3

Thursday's Diet - Low

0615: 1/3c oats, 1/3 scoop Probolic protein, 1 oz soy milk (148)

0845: 1/2c cottage cheese, 4 oz yogurt, 1/8c Kashi Nuggets cereal (192)

1045: 2 oz chicken, 1/2 can green beans (118)

1300: 6 egg whites, 1 ww tortilla (149)

1445: 2.5 oz ground turkey, 2/3c spinach (138)

1630 Preworkout: 1/2c cottage cheese, 1/4c oats, 1/2 tbsp flax oil (209)

1730 - Train Back & Chest

1845 Postworkout: 1 oz MHP Simply Whey, 1 packet sugar (138)

2030: 5 egg whites, 4 oz yogurt (142)


TOTALS: 30g fat, 98g carbs (22g fiber), 154g protein

Fixed Meals

In my quest to keep my diet as well-balanced and complete as possible, to include as many vitamins and nutrients as I can, to aid in fat loss and muscle retention and to assist in sports performance, I have formulated several new fixed meals that will remain daily staples in my diet from here on out.

Typically, I eat 8 meals a day, spaced out about every 2 - 2.5 hours. My most important meals are breakfast, preworkout and postworkout, so I carefully consider the type of protein and carbohydrates, as well as ratios, for those meals. In addition to this, I'll be adding an oxygenating food combination to my diet twice daily to assist in recovery and performance. This formulation is based on years of proven research and is commonly used to treat and cure cancer patients, and of course it is all natural.

My daily fixed meals will be:

Breakfast: Oatmeal & 3-sourced protein powder - the amounts will vary based on my carbohydrate intake for that day, but I need slow-digesting carbs first thing in the morning to get out of a glycogen deficit. Many competitors eat whey in the morning for its fast-digesting capabilities, but the downside to this is sometimes it digests too quickly before the next meal. My solution is to take MHP Probolic-SR - a protein powder that contains whey, soy and casein, for a continual release of amino acids to keep me in a positive nitrogen balance always.

Preworkout: Cottage cheese & flax oil + complex carbohydrate - this cottage cheese & flax combination is the miracle food combo that helps oxygenate the body faster than any other food source. The flax oil is organic and cold-pressed to ensure stability and highest quality. When combined with cottage cheese (yogurt is also an option here) the protein makes the flax more easily digestable and readily available for the body. By adding a complex carbohydrate here - either 7-grain cereal, brown rice, or oats, I am getting a completely balanced whole-food meal to fuel my training session.

Postworkout: Sugar & Whey protein - The importance of nutrient selection and timing is unparalleled when it comes to postworkout. My post-workout meal has been the same for the past year, except for a few variations in the off-season that I could count on one hand. My protein of choice is MHP Simply Whey. The fast-absorbing whey contains added glutamine peptides, perfect for post-workout to get the amino acids to the muscles as quickly as possible. Pair that with a fast-carb for quick glycogen restoration and to assist with the post-workout insulin spike, and you have the perfect post-workout meal. My sugar sources are usually sucrose, but sometimes I change it to dextrose or even fructose.

Last meal of the Day: Quality protein + flax oil - For the same reasons I choose this combo pre-workout, I'm choosing it again as my last meal of the day. There are several reasons for this. First, to keep the body oxygenated it is recommended to get at least 2 tbsp of flax oil and at least 1/4c cottage cheese in 1 serving, and to eat that combo several times throughout the day. To keep my flax intake higher without making 1 meal too high in fat, I spread it over 2 meals. Second, I feel that a slow digesting protein with a healthy fat make an excellent combination to eat before going to bed. The fat helps slow the digestability of the protein to give you a slower release of amino acids during the night. No added carbs ensures there will be no excess fat storage. Protein source for this meal will either be cottage cheese or yogurt, or a combination of the two.

Well, that takes care of 4 of my 8 daily meals. The other 4 meals will focus on a variety of quality lean meat and protein sources, as well as fresh fibrous vegetables. This will give me a varying array of amino acids to speed up my muscle recovery between workouts, and the veggies will provide lots of fiber to keep me full, as well as vitamins and nutrients my body needs. Depending on my carb intake that day, I will add complex carbs to 1 or 2 of these 4 meals, and they will come in the form of brown rice or sweet potatoes.

My current protein sources are:
Egg whites
Chicken breast
Ground turkey
Ground beef
*To keep my animal fat down so I can take the flax combo twice daily without going over my fat allotment, I will begin substituting the ground meats with other lower-fat options, such as more chicken breast, egg whites, and white fish such as tilapia.

My current veggies are:
Spinach
Broccoli
Green Beans
Bell Peppers
*To keep my fiber intake high and to get as many nutrients as possible, I will begin adding in leafy greens, cauliflower, and I will always choose fresh or frozen veggies (not canned).

My current carbs are:
Oats
Brown Rice
Kashi 7-Grain Cereal
*I will occasionally substitute these with sweet potatoes. These 4 are my favorites so I rarely substitute them with anything else.

Fat sources:
All added fat will come from the flax oil. The rest of my fat intake will come from the small amounts found in protein powders and lean meats.

Wednesday's Diet - High

0700: 1/2c oats, 1/3 scoop Probolic protein (183)
-2 MHP Releve tablets

0825 - Long Routine Practice (55 minutes)

0945: 1/3 tbsp flax oil, 1/2c cottage cheese, 4 oz yogurt, 1/8c Kashi Nuggets cereal (232)
-2 MHP Activite multi's, 175mg coral calcium, 500mg ester-vit c

1200: 2 oz chicken breast, 1c broccoli, 1/3c brown rice (207)

1400 Preworkout: 2 oz chicken breast, 1/2c brown rice (200)

1515 - Train Shoulders, Traps, Calves

1630 Postworkout: 1 oz MHP Simply Whey, 1.5 tbsp honey (210)

1830: 2 oz chicken breast, 2c broccoli (179)

2030: 1c cottage cheese, 1/3 tbsp flax oil (204)


TOTALS: 29g fat, 147g carbs (23g fiber), 150g protein

Wk 4, Day 2 - Routine Practice, Power/Conditioning

0745 - Short Routine Practice (25 minutes)

1545 - Power & Conditioning Workout
Swings 36x20 53x15 70x10 70x10 70x10
A1: Power Clean n Jerk 2-36'sx5 2-36'sx6 2-36'sx6 2-36'sx6 2-36'sx6
A2: Snatch (L,R) 36x5,5 36x6,6 36x8,8 36x10,10 36x6,6
B1: Clean n Push Press (R,L) 53x2,2 53x3,3 53x3,3 53x3,3 53x3,3
B2: Hammer Pullups 5 6 7 5 5
Conditioning:
Swings 1 minute x 36# for 2 sets (set 1=37 set 2=40)
Snatch 2 minutes x 26# for 1 set (25 per side)

Duration: 1 hr 15 m in

Tuesday's Diet - Medium

0600: 4 oz yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

0745: 1 medium apple, 1.5 oz chicken (150)

-175mg coral calcium, 500mg vit c

0930: 4 egg whites, 1 slice turkey bacon, 1 ww tortilla (150)
-MHP Activite multi-vitamin

1100: 1 container sf jello pudding (50)

1300: 1/3c oats, 1/3 scoop Probolic protein, 1 oz soy milk (148)

1430 Preworkout: 1/3c brown rice, 2.5 oz chicken (187)

-Train Power/Conditioning

1700 Postworkout: 35g MHP Simply Whey, 1 packet sugar (165)

1915: 2.5 oz ground turkey, 1/2 can green beans (126)

2100: 2/3c cottage cheese, 1/3 tbsp flax oil (156)


TOTALS: 31g fat, 122g carbs (20g fiber), 149g protein

Wk 4, Day 1 - Biceps, Triceps, Calves

Switched Days 1 and 2 because Friday and Monday were two intense days that offered me little recovery between... now I've given myself an extra day, and I can hit a hard routine practice first thing Monday once I get my new choreography.

Morning - Short Routine Practice (20 minutes)

Evening - Weights (Arms & Calves)
EZ Bar Curl 40x12 40x10 50x8 50x8
Straight Cable Curl 50x8 40x10 40x10 40x10
Dips 10, 10, 8 + 1 set of 15 Bench Dips
1-Arm Reverse Grip Press Downs 10x12,12 10x12,12 15x10,10 15x12,12
Donkey Calf Raise 100x10 140x15 180x12 200x10
Seated Calf Raise 45x12 45x12

Duration: 35 minutes
Total Sets: Bis=8 Tris=8 Calves=6

Monday's Diet - Low

0630: 4 oz low sugar yogurt, 1/3 scoop Probolic protein (116)

0825: 1/3c oats, 1 oz Probolic protein (198)
MHP Activite multi, 175mg coral calcium, 500mg ester-c

1030: 3 oz ground turkey, 1/2 can green beans, 1 bell pepper (178)

1200 - Short Routine Practice (30 minutes)

1245 Preworkout: 2 oz chicken, 1/2c brown rice (200)

1400 Train

1500 Postworkout: 1 oz Probolic protein, 1 packet sugar (146)

1630: 1/2c cottage cheese, 4 oz yogurt, 1/8c Kashi Nuggets cereal (192)

1830: 2.5 oz chicken, 2/3c spinach (153)

2030: 2/3c cottage cheese (108)


TOTALS: 30g fat, 100g carbs (15g fiber), 156g protein

Wk 3, Day 5 - L-E-G-S!

Backoff week. Still a butt-kicker!

Kettlebell Swings 36x20 53x15 70x10
Pyramid Deadlift 36x12 53x12 70x13 70x10 70x10
1-Leg SLDL 36'sx6,6 36'sx6,6 36'sx6,6 36'sx6,6 36'sx6,6
Giant set:
Clean n Jerk 36'sx5 36'sx6 36'sx6
Snatch 36x5,5 36x6,6 36x6,6
KB Front Squat 36'sx5 36'sx6 36'sx6
Walking Lunge 26'sx50ft. 26'sx50ft 26'sx50ft (app. 10 down, 10 back)

Duration: 1 hour

Friday's Diet - Medium

0700: 1/3c oats, 1 oz MHP Probolic protein, 2 oz soymilk (222)

0915: 4 oz low sugar yogurt, 1/3c cottage cheese, 1 tsp flax oil (174)
(MHP Activite multi, 175mg coral calcium, 500mg vit c)

1130: 4 egg whites, 1 ww tortilla, 1/2 apple (157)

1400 Preworkout: 2.5 oz ground turkey, 1/3c brown rice (174)
(MHP Releve, MHP Anadrox)

-Train Legs (MHP TRAC Extreme, Bev Glut+BCAA's)

1630 Postworkout: 3/4 oz MHP Probolic protein, 2 packets sugar (158)

1815: 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (132)




TOTALS:

Wk 3, Day 4 - Back & Chest

Close-Grip Pullups 10, 8, 8 (w/ spotter)
Wide Lat Pulldown 80x10 80x10 90x10 100x7
Hammer Chest Press 35'sx12 45'sx10 45'sx8 45'sx8
Barbell T-Bar Row 95x12 105x10 105x10 110x8
Incline DB Bench Press 35'sx12 45'sx10 45'sx6
Deadlift 125x12 175x8 175x7
FM Chest Fly 20x15 25x11 25x10

Duration: 57 minutes
Total Sets: Back=14 Chest=10

Thursday's Diet - Low

0615: 1/2c cottage cheese, 4 oz low-sugar yogurt, 1/8c Kashi Nuggets cereal (192)

0840: 4 egg whites, 1 slice turkey bacon, 1 ww tortilla (150)
-2 Activite Multi's, 175mg Coral Calcium, 500mg Ester-C

1100: 2.5 oz ground turkey, 2/3c spinach (138)

1200 - Fitness Routine Practice

1330: 2 oz chicken breast, 2c lettuce, 1/2 bell pepper (137)

1530 Preworkout: 2 oz chicken breast, 1/2c brown rice (166)

1630 - Train Back & Chest
-1/2 scoop MHP TRAC, 2 MHP Releve joint aid, 2 MHP Anadrox

1745 Posworkout: 1 oz Probolic protein, 2 packets sugar (158)

1930: 2.5 oz ground turkey, 1/3c black beans (175)

2100: 1/2c cottage cheese, 4 oz low sugar yogurt (142)


TOTALS: 32g fat, 97g carbs (23g fiber), 156g protein

Wk3, Day 3 - Shoulders

KB Double Press 26'sx10 26'sx8 26'sx8 26'sx8
Seated DB Shoulder Press 30'sx10 30'sx10 35'sx8
Seated Bent Laterals 12.5'sx12 12.5'sx12 12.5'sx10 12.5'sx10
Hammer Shoulder Press 25'sx12 35'sx10 35'sx8.5 25'sx10

Duration: 30 minutes
Total Sets Delts=15

Wk 3, Day 2 - Arms & Calves

Barbell Curl 45x12 45x12 55x8 55x7
Concentration Curl (L,R) 15x10,10 15x10,10 17.5x8,8
Dips 12, 10, 8
1-Arm Reverse Grip Press Downs (L,R) 15x12,12 15x8,8 10x12,12 10x12,12
Standing Calf Raise 100x15 140x10 140x10
ss w/ Seated Calf Raise 25x15 25x12 25x12

Duration: 40 minutes
Total Sets: Bis=7 Tris=7 Calves=6

Sport-Specific Training: 30 minutes flexibility & fitness routine training

Wednesday's Diet - High

0615: 1/2c oats, 1 oz Probolic protein (245)

0845: 1/2c cottage cheese, 1/8c Kashi Nuggets cereal, 4 oz low sugar yogurt (192)
-2 Activite multi's, 175mg Coral calcium, 500mg Ester-C

1115: 5 egg whites, 1 ww tortilla, 1/2 apple (173)

1330: 2 oz ground turkey, 2/3c spinach, 1/4c black beans (175)

1530 Preworkout: 2 oz chicken, 1/2c brown rice (166)

1630 - Train Shoulders & Abs

1730 Postworkout: 1 oz Probolic protein, 2 packets sugar, 1/2 apple (198)

1930: 2 rice cakes, 1 tbsp peanut butter (165)

2100: 2/3c cottage cheese (108)


TOTALS: 32g fat, 152g carbs (28g fiber), 145g protein

Diet Changes

After baseline dieting for the past 2 1/2 weeks, my average carb intake is 125g per day. Anything lower than that is pushing my limits. What I plan to do is a cycle of low, medium and high carbs @ 100/125/150.

Monday - 100g
Tuesday - 125g
Wednesday - 150g
Thursday - 100g
Friday - 125g
Weekends - Unrestricted for now

I'm starting this week and we'll see how it goes, and if any changes need to be made.

Tuesday's Diet - Medium

0550: 1/3c oats, 1/2 scoop Probolic, 2 oz soy milk (183)

0800: 1 slice turkey bacon, 4 egg whites, 1 ww tortilla (150)
-2 Activite multi's, 175mg coral calcium, 500mg ester-c

1000: 2.5 oz chicken, 1/4c brown rice, 1c sauteed broccoli (229)

1300: 2 oz chicken, 1 can green beans (144)

1500: 1 packet cream of wheat, 3 egg whites (134)

1700 Preworkout: 1/3c cottage cheese, 1/4c Kashi Nuggets cereal (159)

-Train Arms & Calves

1915 Postworkout: 1 scoop Probolic protein, 1 packet sugar (173)

2100: 2/3c cottage cheese, 1 pineapple slice (135)


TOTALS: 26g fat, 126g carbs (26g fiber), 150g protein

Monday's Diet - Low

0730: 1/2c cottage cheese, 2 slices pineapple, 6 baby carrots (147)

1000: 1/3c oats, 4 egg whites, 1 tsp flax oil (213)

-Short routine practice

1230 Preworkout: 1/2c brown rice, 1/2 can tuna (171)

-Power & Conditioning Workout

1545 Postworkout: 1 scoop Probolic protein, 1 packet sugar (174)

1730: 2.5 oz chicken, 1c sauteed broccoli (192)

2015: 1c cottage cheese, 1/3 scoop Probolic protein, 2 oz soy milk (230)


TOTALS: 27g fat, 81g carbs (12g fiber), 142g protein

Wk 3, Day 1 - Power & Conditioning

This morning I did a short routine practice, as follows:

5 minutes cardio warmup on bike
15 minutes flexibility & splits
30 minutes strength work
-headstand, planches, straddle & pike presses, 1-arm pushups

Power & Conditioning Workout
A1: Combo Clean, Squat, Press 2-36x4 2-36x5 2-36x6 2-36x6
A2: Pullups 1,2,3 1,2,3,4 1,2,1,3,1 1,1,1,1,1,1,1,1
B1: Windmill 36x5,5 36x6,6 36x6,6
B2: Power Clean n Jerks 36x5,5 2-36x4 2-36x4
Snatch 26x13 in 30 seconds, 26x25 in 1 min
Swings 36x40 in 1 min, 36x37 in 1 min Drop Set: 53x10-36x10-26x20-18x20

Duration: 1 hour 10 min

Wk 2, Day 5 - Legs

Swings 36x20 53x15 70x10 53x20 36x15
Clean n Jerks 2-36x6 2-36x6 2-36x6 2-36x6 2-36x6
Squats 140x10 160x9 180x8 190x6 210x6

Giant Set:
Front Squats 2-53x5 2-53x4
1-Leg SLDL 2-53x5, 5 2-53x4,4
KB Deadlift 2-53x10 2-53x8

KB Farmer's Lunge 2-36's 1x down, 1/2 back

Monday's Diet

0730: 1/2c cottage cheese, 2 pineapple slices, 6 baby carrots (147)

1000: 1/3c oats, 4 egg whites, 1 tsp flax oil(213)
-2 Activite Multi's, 175mg Coral Calcium, 500mg Ester-C

1245 Preworkout:

1400 - Train Power & Conditioning

1530 Postworkout: 1 scoop Probolic-SR, 1 packet sugar (173)

Friday's Diet

0600: 1/3c oats, 1/2 scoop Probolic protein, 3 oz soymilk (196)

0810: 1 boiled egg + 1 white, 1/2 medium apple (134)
-2 Activite Multi's, 500mg Vit C, 175mg Coral Calcium

1015: 1/2c cottage cheese, 1/2c strawberries, 1/8c Kashi Nuggets cereal, 1 oz deli chicken meat (225)

1245 Preworkout: 4 egg whites, 1 packet cream of wheat, 1 packet low-sugar oatmeal (250)
-MHP Releve Joint Aid

-Train Legs
MHP Trac Extreme-NO, Bev Glut+BCAA's

1600 Postworkout: 1 scoop Probolic protein, 2 packets sugar (192)

1745: 2.5 oz chicken breast, 1/2 can green beans (141)

1945: 1/2c cottage cheese, 1c strawberries (128)

2115: 6 egg whites, 1 ww tortilla (149)


TOTALS:

Wk 2, Day 4 - Back & Chest

Close Lat Pulldown 80x12 90x10 100x8 100x8
Barbell Row 65x12 85x10 105x8 105x8
1-Arm Flat DB Bench Press (L,R) 30x12 35x10 40x8 Both Arms: 55'sx7
T-Bar Row Machine 35x12 45x10 55x8
FM Pushup 12, 12, 8
1-Arm DB Row (R,L) 40x12 50x8 50x8
Incline DB Fly 17.5'sx15 25'sx10 30'sx10

Duration: 55 minutes
Total Sets: Back=14 Chest=10

Wk 2, Day 3 - Shoulders, Abs

Seated DB Shoulder Press 30'sx12 30'sx12 35'sx8 40'sx6
FM Shoulder Press 50x10 50x10 60x6 40x10
KB 1-Arm Shoulder Press 36x5,5 36x5,5 36x5,5
Upright Row 50x12 50x10 60x8

Hanging Leg Raise 10, 5
ss w/ Bent Knee Raise 10, 5, 10

Duration: 35 minutes
Total Sets: Shoulders=14 Abs=4

Thursday's Diet

0600: 4 oz low-sugar yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

0800: 1/3c oats, 1/2 scoop Probolic protein, 2 oz soymilk (185)

1045: 2.5 oz chicken breast, 1/2 can green beans, 1/4c black beans (198)

1300: 5 egg whites, 1 ww tortilla, 1/2c strawberries (155)

1515 Preworkout: 1/2c brown rice, 2 oz chicken breast (166)

1630 - Train Back & Chest

1745 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

2000: 1/2c cottage cheese, 1 tbsp peanut butter (177)


TOTALS: 30g fat, 110g carbs (23g fiber), 146g protein

Wednesday's Diet

0600: 1/2c oats, 1/2 scoop Probolic Protein, 2 oz soy milk (229)

0930: 1 whole egg + 1 egg white, 1/2 apple (134)
-2 Activate Multi's, 500mg Vit C, 175mg Coral Calcium

1130: 2.5 oz lean beef, 1/2 can green beans, 1/4c black beans (183)

1345: 5 egg whites, 1 ww tortilla, 1/2c strawberries (155)

1600 Preworkout: 3 oz lean beef, 1/3c brown rice (169)

-Train 1700-1800 - Shoulders, Abs

1815 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

2030: 1c cottage cheese, 1/2c strawberries (187)


TOTALS: 31g fat, 115g carbs (25g fiber), 137g protein

Wk 2, Day 2 - Arms & Calves

Standing Preacher Curl 30x15 30x12 40x10 40x8
Incline DB Alt Curl 15x10ea. 15x8ea. 15x10ea.
Dips 12, 10, 8
Rope Press Downs 40x12 40x10 45x8 45x8
Donkey Calf Raise 100x20 160x12 180x10 120x15

Total Sets: Bis=7 Tris=7 Calves=4
Duration: 35 minutes

Wk 2, Day 1 - Power & Conditioning

Swings 36x20 53x15 70x12
Windmills 18x5ea. 26x5ea. 26x5 ea. 36x5ea.
A1: Clean n Jerk 36'sx5 36'sx6 36'sx7 36'sx7
A2: Snatch 36x5ea. 36x6ea. 36x8ea. 36x8ea.
B1: Russian Mil Press 36x5ea. 36x5ea. 53x1,0-36x5ea.
B2: Pullups 1,2,3,1,2 1,2,3,1,2 1,2,3,1,2,3,1
Swings 36x12 sets of 12 reps

Tuesday's Diet

0600: 4 oz low-sugar yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

0750: 1/2 apple, 1 boiled egg (117)
-MHP Activate Multi, 500mg Vit C, 175mg Coral Calcium

0945: 1/2c oatmeal, 1/2 scoop Probolic protein, 2 oz soymilk (229)

1200: 5 egg whites, 1 ww tortilla, 1/2c strawberries (155)

1415 Preworkout: 3 oz turkey breast, 1/2c brown & wild rice (164)

-Train 1530-1630

1645 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

1830: 2.5 oz lean beef, 1/2c spinach, 1/8c black beans (186)

2100: 2/3c cottage cheese, 1/3c strawberries (105)


TOTALS: 30g fat, 127g carbs (25g fiber), 150g protein

Monday's Diet

0815: 4 oz low-sugar yogurt, 1/2c cottage cheese, 2/3c strawberries, 1/8c Kashi nuggets cereal (222)

1030: 1/2c oats, 1/2 scoop Probolic protein, 2 oz soy milk (229)
-MHP Activate Sport, 500mg Vit C, 200mg Coral Calcium

1300 Preworkout: 1 boiled egg, 1/2 apple (117)
-MHP Releve Joint Aid

*1330 - Train Power & Conditioning
-MHP TRAC, Bev Glut+BCAA's

1500 Postworkout: 1 scoop Probolic protein, 2 packets sugar (197)

1645: 5 egg whites, 1 WW tortilla (132)

1845: 3 oz turkey breast, 1c spinach, 1/4c black beans (204)

2100: 1c cottage cheese (144)
-MHP Activate Sport, 500mg Vit C, 200mg Coral Calcium


TOTALS: 25g fat, 123g carbs (29g fiber), 150g protein

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