Today is my 28th birthday! I am starting to "think old," to perhaps coin a new phrase. My mind and body still feel young, however when my life gets another tick mark placed next to it, I begin to ask these questions: What have I accomplished in this past year? Am I living my life to the fullest? Am I serving my God-given purpose or should I be doing more? My belief system assures me that my value and worth does not lie in works or accomplishments, but my Type A tendencies constantly pull me in that direction, like a team of horses pulling the carriage the way they wish despite the driver's best efforts to steer them another direction. I know my life purpose, I know my short- and long-term goals, and I believe I am fulfilling them while maintaining peace and life balance. However, what's in store for me in the coming years? Will I simply go on living this happy little life, or will I help bring people to truth and motivate them to pursue a fulfilling and meaningful existence? I know it doesn't lie on my shoulders, and my humble side assures me that I am not needed for the world to take its appropriate course, but I can't seem to quell these urges and passions. So, I keep trucking on, doing what I think is right but not doing too much that I forget to enjoy the moment. I am focusing on the journey and not the end. Which, when you are assured of your purpose and eternal destiny, is a quite satisfying and peaceful existence.
My deep thought for the day! :)
Tuesday, February 12, 2008
Monday, February 11, 2008
12 Weeks Out, Routine, Quizno's
Yesterday I ate at Quizno's after driving 3 hours to Delaware, training for 2 hours with my fitness coach Tracey Greenwood, then driving 3 hours home. I had a healthy cheat meal - flatbread grilled chick salad w/ a small cup of broccoli cheese soup, glass of red wine.
I feel ready to start this mess, finally. I tried to "get in the game" last week but wasn't really feeling it after 3 strong days. I have come to terms with what I am doing, but more importantly the "why" and the "how." Those two questions keep me on track and focused during this whole thing. Luckily, my season will only be 4.5 months in total. Staying lean and fit is so easy on you the following year!
So back to routine, Tracey helped finish out my re-choreography of my hip-hop routine from Nationals 07. It was a fun and energetic routine (thanks Tanji Johnson!) but I needed to add more skills and speed up the pace a bit. It's 100% ready to go now, and I am ready to kick it into high gear (good thing I started 2 weeks ago w/ conditioning!).
I have 12 lbs. to lose to get to my contest weight of 135 and 12 weeks to do it. This should be the smoothest, shortest and easiest prep of my career thus far. I'm praying to God that that will be the case.
More later,
Lissa
I feel ready to start this mess, finally. I tried to "get in the game" last week but wasn't really feeling it after 3 strong days. I have come to terms with what I am doing, but more importantly the "why" and the "how." Those two questions keep me on track and focused during this whole thing. Luckily, my season will only be 4.5 months in total. Staying lean and fit is so easy on you the following year!
So back to routine, Tracey helped finish out my re-choreography of my hip-hop routine from Nationals 07. It was a fun and energetic routine (thanks Tanji Johnson!) but I needed to add more skills and speed up the pace a bit. It's 100% ready to go now, and I am ready to kick it into high gear (good thing I started 2 weeks ago w/ conditioning!).
I have 12 lbs. to lose to get to my contest weight of 135 and 12 weeks to do it. This should be the smoothest, shortest and easiest prep of my career thus far. I'm praying to God that that will be the case.
More later,
Lissa
Wednesday, January 30, 2008
Current Training
Since I didn't overtrain for Nationals 07, I maintained almost the same training volume and intensity as while on-season. I'm training very frequently right now, and am finally at a point with my physique where I don't have to do a 4- or 5-day split, letting me spend more time working on the routine portion of the sport. Tracey Greenwood is helping me with new moves and re-choreography of my hip-hop inspired routine from 2007.
My lifting and running have been the same as below for the past 4 weeks (since coming out of my strength/power phase). I'd been training gymnastics 2-3x per week but have to back it off to train my routine strength and conditioning. Gymnastics is in there for maintenance and because it's not enough time to learn new skills with only a 2 1/2 month off season twice a year!
Mon - Back/Biceps
Tue - Routine (1 hour), Run 2.5 miles
Wed - Shoulders/Chest/Triceps, Gymnastics (45 minutes)
Thu - Routine (1 hour)
Fri - Legs
Sat or Sun - Run 3-5 miles
*All the running is in there b/c I am doing a ten-mile race the beginning of April.
My lifting and running have been the same as below for the past 4 weeks (since coming out of my strength/power phase). I'd been training gymnastics 2-3x per week but have to back it off to train my routine strength and conditioning. Gymnastics is in there for maintenance and because it's not enough time to learn new skills with only a 2 1/2 month off season twice a year!
Mon - Back/Biceps
Tue - Routine (1 hour), Run 2.5 miles
Wed - Shoulders/Chest/Triceps, Gymnastics (45 minutes)
Thu - Routine (1 hour)
Fri - Legs
Sat or Sun - Run 3-5 miles
*All the running is in there b/c I am doing a ten-mile race the beginning of April.
Ready to Roll in '08!
Hey guys, sorry I haven't posted since Christmas. I've been a busy bee! Trying to sort out all of my priorities (if you know me well, you know that EVERYTHING is a priority for me and that's what gets me in trouble!). Right now I'm training 8-9 times per week, going to school online, studying for my NASM cert, attending business networking classes, working on my business newsletter, and expanding my business to a private studio and in-home training.
In the midst of all of this, I realized that I'm coming up on contest prep! So I grabbed my calendar and realized I'm 14 weeks out! Good thing I've kept up my cardio, kept up my fitness skills, and have stayed lean (only 12 lbs. over). So, here is my outlook for an early, short but packed 2008 season:
April 6 - CUCB Ten Mile Run
May 2-3 - NPC Pittsburgh (Figure, Fitness)
May 17 - NPC Junior USA's (Figure, Fitness)
June 20-21 - NPC Junior Nationals (Fitness)
The Pitt show is for me to requalify in Fitness and to warm-up for Junior USA's. They are now offering Fitness pro cards at Jr. USAs and Jr. Nats this year! Overall, it's 2 less cards for Fitness (they feel the numbers of girls that are qualified to move on to the pros is less, and I agree), but more show opportunities.
My season will be done by the end of June, so I can enjoy the whole summer with my hubby, friends and family, and also concentrate a lot on my business. I REALLY wanted to tryout for American Gladiators this year, and all of my friends and clients were urging me on, but I went against mere feelings and realized my long-term goals would be again put on hold. I might try out for AG in the fall if they go for a third season. Best of luck to all my girls who are currently on the show and who are trying out right now, for season two!
In the midst of all of this, I realized that I'm coming up on contest prep! So I grabbed my calendar and realized I'm 14 weeks out! Good thing I've kept up my cardio, kept up my fitness skills, and have stayed lean (only 12 lbs. over). So, here is my outlook for an early, short but packed 2008 season:
April 6 - CUCB Ten Mile Run
May 2-3 - NPC Pittsburgh (Figure, Fitness)
May 17 - NPC Junior USA's (Figure, Fitness)
June 20-21 - NPC Junior Nationals (Fitness)
The Pitt show is for me to requalify in Fitness and to warm-up for Junior USA's. They are now offering Fitness pro cards at Jr. USAs and Jr. Nats this year! Overall, it's 2 less cards for Fitness (they feel the numbers of girls that are qualified to move on to the pros is less, and I agree), but more show opportunities.
My season will be done by the end of June, so I can enjoy the whole summer with my hubby, friends and family, and also concentrate a lot on my business. I REALLY wanted to tryout for American Gladiators this year, and all of my friends and clients were urging me on, but I went against mere feelings and realized my long-term goals would be again put on hold. I might try out for AG in the fall if they go for a third season. Best of luck to all my girls who are currently on the show and who are trying out right now, for season two!
Saturday, December 22, 2007
Merry Christmas!
Christmas, as we all know, is the biggest holiday of the year in America. But most people still hide behind the commercialization and forget the true meaning of the American Holiday of Christmas.
Here is the definition taken from Dictionary.com:
Christ·mas /ˈkrɪsməs/ Pronunciation Key - Show Spelled Pronunciation[kris-muhs] Pronunciation Key - Show IPA Pronunciation
–noun
1. the annual festival of the Christian church commemorating the birth of Jesus: celebrated on December 25 and now generally observed as a legal holiday and an occasion for exchanging gifts.
***
I noticed that the new version adds the second sentence, but what they can never do is take away the first. This is THE celebration of our Savior's birth! Whether you are Christian or not, you cannot deny the root of the celebration. In my opinion, there is no such thing as a non-Christian Christmas - it's an oxymoron!
***
Here is my favorite hymn this holiday season. It struck me on the radio two days ago and I had to find the lyrics again. It's called "Mary, did you know?"
Mary, did you know
That your baby boy will one day walk on water?
Did you know
That your baby boy will save our sons and daughters?
Did you know
That your baby boy has come to make you new?
This child that you've delivered
Will soon deliver you
Mary, did you know
That your baby boy will give sight to a blind man?
Did you know
That your baby boy will calm a storm with His hand?
Did you know
That your baby boy has walked where angels trod?
And when you kiss your little boy
You've kissed the face of God
Mary, did you know?
The blind will see
The deaf will hear
And the dead will live again
The lame will leap
The dumb will speak
The praises of the Lamb
Mary, did you know
That your baby boy is Lord of all creation?
Did you know
That your baby boy will one day rules the nations?
Did you know
That your baby boy is heaven's perfect Lamb?
This sleeping child you're holding
Is the Great I Am
Here is the definition taken from Dictionary.com:
Christ·mas /ˈkrɪsməs/ Pronunciation Key - Show Spelled Pronunciation[kris-muhs] Pronunciation Key - Show IPA Pronunciation
–noun
1. the annual festival of the Christian church commemorating the birth of Jesus: celebrated on December 25 and now generally observed as a legal holiday and an occasion for exchanging gifts.
***
I noticed that the new version adds the second sentence, but what they can never do is take away the first. This is THE celebration of our Savior's birth! Whether you are Christian or not, you cannot deny the root of the celebration. In my opinion, there is no such thing as a non-Christian Christmas - it's an oxymoron!
***
Here is my favorite hymn this holiday season. It struck me on the radio two days ago and I had to find the lyrics again. It's called "Mary, did you know?"
Mary, did you know
That your baby boy will one day walk on water?
Did you know
That your baby boy will save our sons and daughters?
Did you know
That your baby boy has come to make you new?
This child that you've delivered
Will soon deliver you
Mary, did you know
That your baby boy will give sight to a blind man?
Did you know
That your baby boy will calm a storm with His hand?
Did you know
That your baby boy has walked where angels trod?
And when you kiss your little boy
You've kissed the face of God
Mary, did you know?
The blind will see
The deaf will hear
And the dead will live again
The lame will leap
The dumb will speak
The praises of the Lamb
Mary, did you know
That your baby boy is Lord of all creation?
Did you know
That your baby boy will one day rules the nations?
Did you know
That your baby boy is heaven's perfect Lamb?
This sleeping child you're holding
Is the Great I Am
Friday, December 14, 2007
Week 3 Training
Fell behind on last week's training so I'm a day behind everything now.
Mon: Mil Press & Shoulders, Calves
Tue: Squat & Quads
Wed: AM - 2.2 mile run (20:06); PM - Gymnastics
Thu: Bench Press & Chest
Fri: Deadlift & Back, Biceps
Sat: Run or Rest
Sun: Rest
Mon: Mil Press & Shoulders, Calves
Tue: Squat & Quads
Wed: AM - 2.2 mile run (20:06); PM - Gymnastics
Thu: Bench Press & Chest
Fri: Deadlift & Back, Biceps
Sat: Run or Rest
Sun: Rest
Wednesday, December 05, 2007
Off Season Week 2
Week of Dec. 3 - Dec. 9
Mon: Rest
Tue: AM - Run (2.2 miles, 22:14); PM - Squat
Wed: Gymnastics
Thu: AM - Run (2.2 miles, 20:14); PM - Bench Press
Fri: Deadlift
Sat: Shoulder Press
Sun: Rest
Mon: Rest
Tue: AM - Run (2.2 miles, 22:14); PM - Squat
Wed: Gymnastics
Thu: AM - Run (2.2 miles, 20:14); PM - Bench Press
Fri: Deadlift
Sat: Shoulder Press
Sun: Rest
Wednesday, November 28, 2007
Off Season Week 1
Here's the schedule for this week:
Monday: Squat
Tuesday: Bench
Wednesday: Run day - 2.25 miles on treadmill, 23 minutes
Thursday: Military Press (or Clean n Press)
Friday: Deadlift
Saturday: Run/Walk Cardio Combo (25 min.)
Sunday: Rest
Monday: Squat
Tuesday: Bench
Wednesday: Run day - 2.25 miles on treadmill, 23 minutes
Thursday: Military Press (or Clean n Press)
Friday: Deadlift
Saturday: Run/Walk Cardio Combo (25 min.)
Sunday: Rest
Training - 'Big Four', Gymnastics, Running
Well I had a nice extended break over the past two weeks. I managed to get in 3 workouts each week but took 5 straight days of rest surrounding Thanksgiving. I think that's the biggest break I've had in about a year. :) This week starts the first of my new training phase. I am focusing on three main areas:
Lifting - Big Four - Will consist of the 4 basic lifts: squat, bench press, deadlift, military press and each workout will be followed with auxiliary work for the same and agonist body parts. Days: M, Tu, Th, F.
Gymnastics - I've been wanting to train my routine skills year-round but previously lacked the space, time, coach, and good health. I have all four of these now: my injuries are mostly healed, I am working from home full-time, I have a gymnastics center to train at and a coach available to give me private lessons. I should start next Wednesday and will work with him once a week indefinitely. Days: Wed
Running - To keep my weight down in the off-season and just to stay in good cardio shape, Dave and I are entering the Cherry Blossom Ten-Miler in April. So, I want to start running now and begin building up distance and lowering time in mid-January or so. For the rest of the year I'll try to run just 1-2 times per week (about 2-2.5 miles per session) to maintain, but the frequency will go way up starting in January. Days (not set strictly): Any days I'm available and feel like it!
Lifting - Big Four - Will consist of the 4 basic lifts: squat, bench press, deadlift, military press and each workout will be followed with auxiliary work for the same and agonist body parts. Days: M, Tu, Th, F.
Gymnastics - I've been wanting to train my routine skills year-round but previously lacked the space, time, coach, and good health. I have all four of these now: my injuries are mostly healed, I am working from home full-time, I have a gymnastics center to train at and a coach available to give me private lessons. I should start next Wednesday and will work with him once a week indefinitely. Days: Wed
Running - To keep my weight down in the off-season and just to stay in good cardio shape, Dave and I are entering the Cherry Blossom Ten-Miler in April. So, I want to start running now and begin building up distance and lowering time in mid-January or so. For the rest of the year I'll try to run just 1-2 times per week (about 2-2.5 miles per session) to maintain, but the frequency will go way up starting in January. Days (not set strictly): Any days I'm available and feel like it!
Tuesday, November 20, 2007
Nationals Pictures
I had a GREAT time at Nationals! I placed 6th in the deepest class of fitness and was honored to compete among the nation's best. I will report more later, but here are loads of pics in the meantime.
I'm #21. Black/gold sparkly 1-piece and rust red/orange 2-piece.
HARDFITNESS.COM
Routine - http://www.hardfitness.com/competitions/nationals2007/npcfitness/fitnessc/alissacarpio/routine/index.html
2-piece - http://www.hardfitness.com/competitions/nationals2007/npcfitness/fitnessc/alissacarpio/twopiece/index.html
1-piece - http://www.hardfitness.com/competitions/nationals2007/npcfitness/fitnessc/alissacarpio/onepiece/index.html
Comparisons
http://www.hardfitness.com/competitions/nationals2007/npcfitness/fitnessc/comparisonsfitnessc/onepiece/index.html
http://www.hardfitness.com/competitions/nationals2007/npcfitness/fitnessc/comparisonsfitnessc/twopiece/index.html
IRONMAN MAGAZINE
http://contests.ironmanmagazine.com/index.cfm?go2=contests_competitor&CompetitorID=8795
http://contests.ironmanmagazine.com/index.cfm?go2=comparisons&ContestYearID=783&DivisionName=Fitness
FLEX MAGAZINE
http://www.flexonline.com/news/268#
(Scroll down to women's fitness 1 piece and women's fitness 2piece)
MUSCULAR DEVELOPMENT MAGAZINE
http://www.musculardevelopment.com/browse/index.php?mode=browse&id=14240&eventcode=1213
BODYBUILDING.COM
http://contest.bodybuilding.com/gallery/contest/2932/event/4/division/27/site/1/
http://contest.bodybuilding.com/gallery/contest/2932/event/4/division/27/site/2/
Saturday, November 10, 2007
6 Days Out
Started peak week today. Weight this morning was 136.5. (Down 3.5 lbs. from my last show 4 weeks ago.) Measurements dropped drastically - went from 37.5" bust to 36", 31.5" band to 30", 37.5" hips to 36", and waist is 26.5". On a 5'7" frame those are pretty good! I feel I've met my goal for conditioning and just need to time my peak right to come in at my all-time best - woohoo!
Wednesday, November 07, 2007
8.5 Days Out... I am ready!
This has been the best prep experience in my 5 years of competing. I am calm, relaxed, composed and poised to rock the stage in Dallas! I know many of us Type A's get the "more is better" mindset and I did nearly the opposite this year... taking rest days when I should train, adding in carbs when I felt I needed them and eating "forbidden" foods up to 2 weeks out. Well, I will be presenting my most complete, conditioned physique, best presentation, and by far most entertaining, difficult and energetic fitness routine. All while ENJOYING the process (as much as one can enjoy a process such as this!). I have made some big changes this year and I'm pretty sure they will serve me well in the eyes of the judges, but even if not I am very happy and satisfied with all the hard work and improvements that year off garnered me. And, I am proud to say I am doing it as a 100% natural athlete!
On track for Nationals
Wow, I am only 13 days out! What happened in the last year?! It flew by like a vapor in the wind. I can say I have never been this calm and prepared prior to a show, especially a show of this caliber. By God's grace He has brought me through some rough circumstances to mold me and develop my character. Of course, we always like to win, but I am going into the show to have fun and do my best. Hopefully that will result in a pro card, but if not that's OK because I will continue competing and improving regardless. And... I get to throw down for Thanksgiving, pro card or not! wink.gif
It's funny, once I got my life right by putting God first, my perspective on life and every situation has completely changed. Now, rather than changing the situation, I am able to remain neutral in whatever circumstance and know that it doesn't matter what happens, because God is with me, and my eternal life is secure in Him. Kinda makes everything else seem rather trivial from the eternal perspective.
Thanks to you all for being supportive and for keeping me inspired and motivated. We all learn from and feed each other, which is another reason I love this sport!
Progress Update - Since the MD show on Oct. 13, my physique is much tighter and sharper, and I've gone down approximately 3 lbs. (137.7) I hope to weigh in at 135 prior to starting peak week next Saturday. After running my routine at the Yorton, I am confident in my conditioning/endurance, and have been working on fine tuning and cleaning up the flow of the transitions. It's been a great and fairly easy contest prep! For peak week, my plan is to be a bit more generous/risky with my early-week carb-up and start carbing Friday morning so I'm full and tight enough for Friday PM prejudging. Let's hope it works! smile.gif
It's funny, once I got my life right by putting God first, my perspective on life and every situation has completely changed. Now, rather than changing the situation, I am able to remain neutral in whatever circumstance and know that it doesn't matter what happens, because God is with me, and my eternal life is secure in Him. Kinda makes everything else seem rather trivial from the eternal perspective.
Thanks to you all for being supportive and for keeping me inspired and motivated. We all learn from and feed each other, which is another reason I love this sport!
Progress Update - Since the MD show on Oct. 13, my physique is much tighter and sharper, and I've gone down approximately 3 lbs. (137.7) I hope to weigh in at 135 prior to starting peak week next Saturday. After running my routine at the Yorton, I am confident in my conditioning/endurance, and have been working on fine tuning and cleaning up the flow of the transitions. It's been a great and fairly easy contest prep! For peak week, my plan is to be a bit more generous/risky with my early-week carb-up and start carbing Friday morning so I'm full and tight enough for Friday PM prejudging. Let's hope it works! smile.gif
Thursday, October 18, 2007
A few changes to be made
I thought on it for a few days, and with the perspectives of a few good friends slightly altered my game plan for the next 4 1/2 weeks prep for Nationals.
-Leg training: slightly lower weight and up intensity; add plyos and 2nd lower-body plyo workout
-Cardio: 2 full-blown routine practices (currently doing this), 1 mini practice (opt) or Run, Run 3x per week
-Diet: I was VERY low carb before, going between 50-75g every day. I plan to cycle b/c I think the higher days will help me come in harder and fuller. I will go up to 100g probably twice a week.
Other than that, it's just stick to what I do for the next month. I will alter my peak week diet a bit and begin carbing up earlier, and also since prejudging is Friday night it will change some things.
-Leg training: slightly lower weight and up intensity; add plyos and 2nd lower-body plyo workout
-Cardio: 2 full-blown routine practices (currently doing this), 1 mini practice (opt) or Run, Run 3x per week
-Diet: I was VERY low carb before, going between 50-75g every day. I plan to cycle b/c I think the higher days will help me come in harder and fuller. I will go up to 100g probably twice a week.
Other than that, it's just stick to what I do for the next month. I will alter my peak week diet a bit and begin carbing up earlier, and also since prejudging is Friday night it will change some things.
Monday, October 15, 2007
Post-comp reflections & the way ahead
Well, it's two days after my show and I have to say it was one of the best experiences of my life. Why? Other than trying to focus on the anxiety of winning, I already knew going into the show that my true identity and worth was already defined and rooted and would not change based on the outcome of the show. For once, I had no stress and felt joy and peace as I focused on having fun, being friendly, encouraging others, and simply performing my routine with enjoyment. I had time to reflect on my personal journey - the discipline, effort and hard work that, through God-given strength, I was able to endure with very little difficulty and to stay balanced and focused on my personal relationships and responsibilities. Thank God for his grace and strength! I hope to continue to be able to bless myself and others through my passion and love for this sport. It is a blessing that I have been given the physical and mental strength and tools to participate in such a rewarding activity, and to be able to reflect God's glory and be an example of Christ to others.
And once I realized all of this, I decided that my prep will not change over the next 5 weeks until the Nationals. I will "do what I do" and keep working hard and improving, week by week, and hope to have another awesome experience in Dallas!
Thanks for listening and sticking with me through my journey. And special thanks to Heather M. for letting me know she reads (and actually enjoys) my silly little journal. ;)
Alissa
And once I realized all of this, I decided that my prep will not change over the next 5 weeks until the Nationals. I will "do what I do" and keep working hard and improving, week by week, and hope to have another awesome experience in Dallas!
Thanks for listening and sticking with me through my journey. And special thanks to Heather M. for letting me know she reads (and actually enjoys) my silly little journal. ;)
Alissa
Friday, October 05, 2007
7 Days Out...
Well it seems like I just typed the first entry in here just a month or so ago - wow, how time flies! My warm up show is under 2 weeks away. I debated doing a local show before Nationals... many warn against it as you can "tarnish your reputation" if a black horse shows up and you don't win. Well, I opted to ignore the naysayers for several reasons: first, I wanted my local family and friends to be able to see me compete since I haven't done a local show since 2004; second, I am focusing on competing for fun and not as much heavy pressure; third, it's cheaper!
Anyway, I am so blessed to have my friend Heather doing this show with me. She's a trooper and competed in Late July and early August but is hanging on so we can do this show together! My closest friends and family will be there, so I want to go into this show with no pressure (or as little as possible) and just enjoy the day and reflect on the journey thus far.
As for how I look/feel, I've never felt more composed and at peace, and I believe my physique is on point - not too big/hard but good conditioning. That's all I can do, is control how I come in. My weight today was 139.8 - can't believe my off-season high was around 163 *gasp!* I'm a bit scared to do my own peak week diet, but I've done it all this far so I have to be sure of myself and ignore the doubts and indecision that tries to creep in.
Thanks to those of you who are tracking with me and reading my babbling nonsense.
xoxo
Lissa
Anyway, I am so blessed to have my friend Heather doing this show with me. She's a trooper and competed in Late July and early August but is hanging on so we can do this show together! My closest friends and family will be there, so I want to go into this show with no pressure (or as little as possible) and just enjoy the day and reflect on the journey thus far.
As for how I look/feel, I've never felt more composed and at peace, and I believe my physique is on point - not too big/hard but good conditioning. That's all I can do, is control how I come in. My weight today was 139.8 - can't believe my off-season high was around 163 *gasp!* I'm a bit scared to do my own peak week diet, but I've done it all this far so I have to be sure of myself and ignore the doubts and indecision that tries to creep in.
Thanks to those of you who are tracking with me and reading my babbling nonsense.
xoxo
Lissa
Tuesday, September 18, 2007
Weekly Training
I'm now just under 4 weeks out from the warmup show and 9 weeks out from NATIONALS! Decided to start logging my training on paper so I can keep track of how many sessions of what I am doing, now that I'm increasing the frequency. Running is back in and I am going to add in a 3rd weekly routine practice, once I can get to the gymnastics facility to train.
Mon: AM - Shoulders; PM - 25 min. Run
Tue: PM - 60 min. Fitness Routine (conditioning-focused)
Wed: AM - Back, Calves; PM 25 min. Fitness Routine
Thu: AM - 30 min. Fitness Routine, 30 min. kettlebell conditioning
Fri: AM - Gymnastics; PM - Legs
*Second run will be Wed or Fri
Mon: AM - Shoulders; PM - 25 min. Run
Tue: PM - 60 min. Fitness Routine (conditioning-focused)
Wed: AM - Back, Calves; PM 25 min. Fitness Routine
Thu: AM - 30 min. Fitness Routine, 30 min. kettlebell conditioning
Fri: AM - Gymnastics; PM - Legs
*Second run will be Wed or Fri
Wednesday, September 12, 2007
Feeling Great!
Sorry I haven't posted in a while - a few of you have been "bugging" me. ;)
I am doing GREAT. I had my wisdom teeth (all 4, 2 were impacted) pulled 1 1/2 weeks ago and had to stall on diet/training for about 5 days, but I am in full gear and hard-charging now!
This is my 3rd day at the house working from my home office and I can't believe how BUSY I am. I'm busier than I was working at NGB, because I have so many things to do that my brain thought of over the past 6 months and put on hold until I had time, which is now. I am loving it though! It will be a learning experience to find a balance and set my schedule and will probably take a few weeks to find a comfortable rhythm.
OK, about show prep. I am 4.5 weeks out from my warm-up show. I feel a lot different going into this one. I don't feel RIPPED but I do feel lean and tight. It's kind of odd. Maybe the muscle I put on in the off-season is skewing my image of how I should look right now. In any case, I am relaxed, not stressed or worried and will get to see what I need to tweak for Nationals in less than 10 weeks!
My weight as of yesterday is 143.7 and can you believe when I first started with my baseline beginning of June I was close to 160?! For this first show I will aim to come in slightly under 140, perhaps 138. I don't know for sure, I just tweak things as I go!
Fitness Routine is coming together quite nicely. Conditioning is much better than anticipated after a 2-week layoff due to the oral surgery. Strength and flexibility are there, just need to keep it all when I run all-out routines. And that, my friends, is nothing but ENDURANCE and kick-your-butt sport conditioning that makes you want to throw up and/or pass out. But, I LOVE it and would never willingly give up competing in Fitness!
Well, gotta get back to work but I'll try to check in next week with updated pics from my two photoshoots (one 2 weeks ago and one this coming Saturday).
God Bless!
Alissa
I am doing GREAT. I had my wisdom teeth (all 4, 2 were impacted) pulled 1 1/2 weeks ago and had to stall on diet/training for about 5 days, but I am in full gear and hard-charging now!
This is my 3rd day at the house working from my home office and I can't believe how BUSY I am. I'm busier than I was working at NGB, because I have so many things to do that my brain thought of over the past 6 months and put on hold until I had time, which is now. I am loving it though! It will be a learning experience to find a balance and set my schedule and will probably take a few weeks to find a comfortable rhythm.
OK, about show prep. I am 4.5 weeks out from my warm-up show. I feel a lot different going into this one. I don't feel RIPPED but I do feel lean and tight. It's kind of odd. Maybe the muscle I put on in the off-season is skewing my image of how I should look right now. In any case, I am relaxed, not stressed or worried and will get to see what I need to tweak for Nationals in less than 10 weeks!
My weight as of yesterday is 143.7 and can you believe when I first started with my baseline beginning of June I was close to 160?! For this first show I will aim to come in slightly under 140, perhaps 138. I don't know for sure, I just tweak things as I go!
Fitness Routine is coming together quite nicely. Conditioning is much better than anticipated after a 2-week layoff due to the oral surgery. Strength and flexibility are there, just need to keep it all when I run all-out routines. And that, my friends, is nothing but ENDURANCE and kick-your-butt sport conditioning that makes you want to throw up and/or pass out. But, I LOVE it and would never willingly give up competing in Fitness!
Well, gotta get back to work but I'll try to check in next week with updated pics from my two photoshoots (one 2 weeks ago and one this coming Saturday).
God Bless!
Alissa
Friday, August 24, 2007
7.5 Weeks Out
Last weekend was a great time - Dave and I went camping in the Shenandoah Mountains aka "Blue Ridge." We had two killer hikes on Sunday that he called "stairmaster from hell" and I enjoyed (maybe a little too much!) some hot dogs and S'mores!
I am on the straight and narrow from here on out. I'm down to 146.1 (another half pound) and have been carb-depleting this week for a photo shoot tomorrow. The shoot will be fun, but I'm more eager to see my dieting progress so far since I don't have any pics yet!
Fitness routine is coming together. At practice yesterday, despite carb depletion, I had a crisp routine that flowed with lots of strength and energy. Endurance is still kickin' my butt but that is normal. Got 9 more weeks until my guest performance which is plenty of time to build it up (did it in 3 1/2 last year - THAT was suicide!).
Dave and I made a BIG decision within the past 2 weeks... I will quit my job at the Bureau and come back to working from home full-time with the Fit Figures business, and PT'ing at the gym and in-home part-time. We both feel that this is the direction God is leading me/us so that we can spend more time with each other and focus on keeping our marriage strong and healthy. Being a natural overachiever, I always pull myself in every direction and stretch myself too thin. I didn't realize the negative impact it was having on the rest of my life! I am excited and more than happy to give up my gobmint job if it means peace and stability in my life. Please pray for us that God provides what we need financially as we transition through this major step of life.
Thanks for reading! :)
Lissa
I am on the straight and narrow from here on out. I'm down to 146.1 (another half pound) and have been carb-depleting this week for a photo shoot tomorrow. The shoot will be fun, but I'm more eager to see my dieting progress so far since I don't have any pics yet!
Fitness routine is coming together. At practice yesterday, despite carb depletion, I had a crisp routine that flowed with lots of strength and energy. Endurance is still kickin' my butt but that is normal. Got 9 more weeks until my guest performance which is plenty of time to build it up (did it in 3 1/2 last year - THAT was suicide!).
Dave and I made a BIG decision within the past 2 weeks... I will quit my job at the Bureau and come back to working from home full-time with the Fit Figures business, and PT'ing at the gym and in-home part-time. We both feel that this is the direction God is leading me/us so that we can spend more time with each other and focus on keeping our marriage strong and healthy. Being a natural overachiever, I always pull myself in every direction and stretch myself too thin. I didn't realize the negative impact it was having on the rest of my life! I am excited and more than happy to give up my gobmint job if it means peace and stability in my life. Please pray for us that God provides what we need financially as we transition through this major step of life.
Thanks for reading! :)
Lissa
Tuesday, August 07, 2007
Weekly Update - 10 Weeks Out
Here we go again. Last week went well. Nothing very exciting - what can I say? I'm in the zone, trucking along. Can't do a weigh-in yet since I'm holding a lot of water due to my monthly visitor. Hopefully when I weigh in Friday I will be down around 146!
Routine training is going great. Just this week I really started to notice changes in everything pulling together. Skills are getting better and conditioning is drastically improving. It takes tons of patience to do fitness. You train long, hard hours and have little to show for it until 1-2 weeks later, then you start noticing gradual, subtle improvements.
Everything else is going good and is extremely uneventful - which is the way I like it. :)
Now under the 10 week mark for the Maryland Show, I feel confident that I will come in this season at my best ever. I'm usually 3-4 weeks behind where I am in my dieting right now, so I'm definitely a happy camper. :)
Routine training is going great. Just this week I really started to notice changes in everything pulling together. Skills are getting better and conditioning is drastically improving. It takes tons of patience to do fitness. You train long, hard hours and have little to show for it until 1-2 weeks later, then you start noticing gradual, subtle improvements.
Everything else is going good and is extremely uneventful - which is the way I like it. :)
Now under the 10 week mark for the Maryland Show, I feel confident that I will come in this season at my best ever. I'm usually 3-4 weeks behind where I am in my dieting right now, so I'm definitely a happy camper. :)
Monday, July 30, 2007
Weekly Update - Monday, July 30
12 weeks out... another week down and another 2 lbs. lost - woohoo! This prep is going GREAT so far. I hope I don't jinx myself. :)
I struggled at the beginning of the week. I figured I'd get in the 140's within the first day, but the scale didn't budge Tuesday, or Wednesday, or Thursday... I finally hit on Saturday, and weighed in again Sunday morning for the new low of... 148.6! So in 8 days I lost another 2.3 lbs. Yeah, I'm happy!
Training is going well. I'm trying to pace myself because my natural tendency is to keep going and pushing harder and for more, but if I do that this early on I'll burn myself out. I got all my workouts in this past week - 3 lifting sessions, 3 routine practices and 2 runs. Intensity was a little lower on my routine practices to avoid that burnout feeling, and so I could focus on little pieces of choreography and repetitions of strength moves. I decided to take this AM off from running, but I feel great and will be back in the gym tonight to train back and abs with my BF Andrea.
Started a new supplement on Saturday - Nutrex NIOX. My client Linda RAVES about this stuff, so I have to see what all the hype is about! It's a liqui-cap NO2 stimulant. I haven't noticed a stimulant effect from it, which is good for me, but I'm not sure it's making me fuller and harder yet. I think it's too early on to tell.
Wish me luck this week! I have another loaded schedule but I have no doubts God will bring me through it.
I struggled at the beginning of the week. I figured I'd get in the 140's within the first day, but the scale didn't budge Tuesday, or Wednesday, or Thursday... I finally hit on Saturday, and weighed in again Sunday morning for the new low of... 148.6! So in 8 days I lost another 2.3 lbs. Yeah, I'm happy!
Training is going well. I'm trying to pace myself because my natural tendency is to keep going and pushing harder and for more, but if I do that this early on I'll burn myself out. I got all my workouts in this past week - 3 lifting sessions, 3 routine practices and 2 runs. Intensity was a little lower on my routine practices to avoid that burnout feeling, and so I could focus on little pieces of choreography and repetitions of strength moves. I decided to take this AM off from running, but I feel great and will be back in the gym tonight to train back and abs with my BF Andrea.
Started a new supplement on Saturday - Nutrex NIOX. My client Linda RAVES about this stuff, so I have to see what all the hype is about! It's a liqui-cap NO2 stimulant. I haven't noticed a stimulant effect from it, which is good for me, but I'm not sure it's making me fuller and harder yet. I think it's too early on to tell.
Wish me luck this week! I have another loaded schedule but I have no doubts God will bring me through it.
Monday, July 23, 2007
Weekly Update - Mon. July 23
Well, last week was a good solid week of training and diet that I can check off the list! Got all my priority workouts in and lost 2 lbs.! End of week weight was 150.9. Stayed clean on the weekends but didn't count anything. Had two cheat meals (one each Sat. and Sun.) - Mahi Mahi w/ broccoli & brown rice from T.G.I.F. and salad bar w/ broccoli/chicken/cheese quiche from Ruby Tuesday's.
This week is starting off good too, but today was my first hungry day. I guess you can only get so lean before it catches up with you. But, it's all part of prep. Can't weight to weigh-in this week and see the changes I've made. Definitely tighter already than last week. Middle abs are coming in and hips/thighs are still getting smaller.
This week is starting off good too, but today was my first hungry day. I guess you can only get so lean before it catches up with you. But, it's all part of prep. Can't weight to weigh-in this week and see the changes I've made. Definitely tighter already than last week. Middle abs are coming in and hips/thighs are still getting smaller.
Tuesday, July 17, 2007
Back in Action! (14 Weeks Out)
OK, a lot has happened since my last post. I am over my cold (but I do have lingering sinus congestion) and I spent last weekend in Seattle training with Tanji Johson and her team of experts. It was a blast! She choreographed a PHAT routine for me that I love and it suits me to a T. I also worked with her gymnastics coach and a breakdancing guy to teach me skills to hone some new moves for this season - yeah!
TRAINING
Got back in da gym on Monday with a vengeance. I dunno, something about being around a top 5 in the world fitness pro gives you a little motivation! Monday was Back & Abs, today was my first routine practice and I had a blast. 90 minutes of conditioning, dance, stretching, and drills and I wanted to stay for more but I was too tired (and had to shower & go to work - bummer). So the plan is 3 90-minute routine & skills practices per week, 2-3 cardio sessions and my 3 major lifting sessions (back, shoulders, legs).
I want to start working with a gymnastics coach if I can find one that's a good fit, and I want to take dance classes once a week to keep my body used to moving that way so I flow smoother and more naturally. This week my friend Heather and I will try out a local hip-hop class on Friday - should be great fun!
So, here's the current split. No set days, depends on when I'm not training clients (my second job next to my 9 hour gobmint job).
Lifting Sessions
1. Back, Abs
2. Shoulders, Calves
3. Legs
Routine/Skills
1. 3 90-minute sessions
2. 1 60-minute dance class
3. (Opt.) 1 gymnastics class (will substitute for cardio or routine)
Additional Cardio
1. 2 20-minute runs
That amounts to 9 training sessions per week. One of my routine practices is Saturday AM and Sunday is my only complete rest day.
FAT LOSS
My progress was plateaued for a while and it shot ahead over the past 2 weeks. Here's a quick chart of my fat loss so far:
Apr. 24 - 165 lbs. (max weight after cheat weekend!)
Jun. 6 - 158.5 lbs.
Jun. 23 - 156.3 lbs.
Jul. 11 - 154.7 lbs.
Jul. 17 - 152.3 lbs. (14 & 19 weeks out)
DIET
I am doing a very low carb diet but my energy is still sky-high. I like this approach and will add food in if I need it as my training volume and frequency increase.
Current numbers:
1200 calories
30g fat
75g carbs
155g protein
TRAINING
Got back in da gym on Monday with a vengeance. I dunno, something about being around a top 5 in the world fitness pro gives you a little motivation! Monday was Back & Abs, today was my first routine practice and I had a blast. 90 minutes of conditioning, dance, stretching, and drills and I wanted to stay for more but I was too tired (and had to shower & go to work - bummer). So the plan is 3 90-minute routine & skills practices per week, 2-3 cardio sessions and my 3 major lifting sessions (back, shoulders, legs).
I want to start working with a gymnastics coach if I can find one that's a good fit, and I want to take dance classes once a week to keep my body used to moving that way so I flow smoother and more naturally. This week my friend Heather and I will try out a local hip-hop class on Friday - should be great fun!
So, here's the current split. No set days, depends on when I'm not training clients (my second job next to my 9 hour gobmint job).
Lifting Sessions
1. Back, Abs
2. Shoulders, Calves
3. Legs
Routine/Skills
1. 3 90-minute sessions
2. 1 60-minute dance class
3. (Opt.) 1 gymnastics class (will substitute for cardio or routine)
Additional Cardio
1. 2 20-minute runs
That amounts to 9 training sessions per week. One of my routine practices is Saturday AM and Sunday is my only complete rest day.
FAT LOSS
My progress was plateaued for a while and it shot ahead over the past 2 weeks. Here's a quick chart of my fat loss so far:
Apr. 24 - 165 lbs. (max weight after cheat weekend!)
Jun. 6 - 158.5 lbs.
Jun. 23 - 156.3 lbs.
Jul. 11 - 154.7 lbs.
Jul. 17 - 152.3 lbs. (14 & 19 weeks out)
DIET
I am doing a very low carb diet but my energy is still sky-high. I like this approach and will add food in if I need it as my training volume and frequency increase.
Current numbers:
1200 calories
30g fat
75g carbs
155g protein
Tuesday, July 10, 2007
Week 1 Update
Ah, the week started so great. It appeared that this prep would go without flaw. Then I woke up Monday morning barely able to swallow - I'd already caught my first cold! I guess I wasn't thinking about immunity since it's mid-July and the average temp. is 94 degrees lately! My mistake, obviously. So, I took a week off training (at least I can afford it this far out) and am still fighting off the tail end of the cold. I would like to say I stuck to my diet, but I didn't have the energy between the 4th and 8th, not to mention I figured the extra calories would be good for my recovery.
Since yesterday, I've been back on the diet with a little less food than usual since I'm still not training 100% yet. I head out to Seattle on Thursday and I want to be fully recovered by then. What I can work on in the meantime is my flexibility, so that's what I picked back up with yesterday and will continue today and tomorrow.
My supplementation will change to add in the following immune boosters:
L-Glutamine & BCAA's (twice daily)
1000mg Vit C (in addition to multi-vitamin)
10mg Zinc
Optiflora Prebiotic & Probiotic formulas
Echinacea
Garlic Oil
Ah, the week started so great. It appeared that this prep would go without flaw. Then I woke up Monday morning barely able to swallow - I'd already caught my first cold! I guess I wasn't thinking about immunity since it's mid-July and the average temp. is 94 degrees lately! My mistake, obviously. So, I took a week off training (at least I can afford it this far out) and am still fighting off the tail end of the cold. I would like to say I stuck to my diet, but I didn't have the energy between the 4th and 8th, not to mention I figured the extra calories would be good for my recovery.
Since yesterday, I've been back on the diet with a little less food than usual since I'm still not training 100% yet. I head out to Seattle on Thursday and I want to be fully recovered by then. What I can work on in the meantime is my flexibility, so that's what I picked back up with yesterday and will continue today and tomorrow.
My supplementation will change to add in the following immune boosters:
L-Glutamine & BCAA's (twice daily)
1000mg Vit C (in addition to multi-vitamin)
10mg Zinc
Optiflora Prebiotic & Probiotic formulas
Echinacea
Garlic Oil
Monday, July 02, 2007
L-E-T-S G-O!
An old cheer I used to do back in my high school cheerleading days, and a good phrase to kick off my 2007 season prep!
My trip to Seattle was canceled due to flight issues, but I am heading back out in 2 weeks. Today I have slightly under 15 weeks until my warm-up show, then another 5 weeks till Nationals. Here are my beginning stats:
Height: 5' 7 1/2"
Weight: 157.7
Bodyfat: (Omron handheld) 15.0% Male, 21.8% Female
Goal Weight: 140 lbs.
NOTES: By setting a goal of 1 lb. per week lost (conservative), I will reach 143.7 lbs. prior to peak week, then lose approximately 5 lbs. of water during peak week. I will adjust the goal weight as I lean down and see how my body comes in. If anything, the goal weight will go down to possibly as low as 135 lbs. As for bodyfat, I don't track it to keep a goal number in mind, but I do check it now and again to view fluctuations between readings.
TRAINING
My first phase of training, I have already been following for the past 2 weeks to get myself into the groove. Here's the split:
M - PM: Back, Abs
Tu - AM: Routine/Conditioning (75 min.), PM: Cardio (running, 20 min.)
W - PM: Shoulders, Calves
Th - AM: Routine/Conditioning (75 min.), PM: Cardio (running, 20 min.)
F - PM: Legs
Sa - AM: Routine/Conditioning (75 min.)
Su - REST
I get a lot of work for chest and triceps through my routine strength training. However, I've cut out chest, biceps and triceps from my lifting split since I am happy maintaining them where they are, and actually I don't want them to get any bigger. If I feel any of these parts starting to lag, I will re-introduce them into my training program.
My lifting scheme is a moderate volume, moderate intensity program. I lift between 16-19 sets each for Back and Shoulders. Calves get 5-7 sets (planning to increase) and Legs get about 20-25 sets. This will slowly increase week by week during this first phase, and I will have planned back-off weeks before resuming a higher volume and intensity just prior to the competition date(s).
NUTRITION
I will be setting strict numbers for macronutrients that I will keep track of daily through my FitDay online journal. This will let me know exactly what I am taking in so I can adjust my diet up or down based on my body's reaction in terms of rate of fat loss. I will keep fairly clean cheat meals in once a week until they start hindering me from meeting my goal weight. I will also have a higher carb day mid-week (Wed). This structure is a loose version of carb-cycling.
My trip to Seattle was canceled due to flight issues, but I am heading back out in 2 weeks. Today I have slightly under 15 weeks until my warm-up show, then another 5 weeks till Nationals. Here are my beginning stats:
Height: 5' 7 1/2"
Weight: 157.7
Bodyfat: (Omron handheld) 15.0% Male, 21.8% Female
Goal Weight: 140 lbs.
NOTES: By setting a goal of 1 lb. per week lost (conservative), I will reach 143.7 lbs. prior to peak week, then lose approximately 5 lbs. of water during peak week. I will adjust the goal weight as I lean down and see how my body comes in. If anything, the goal weight will go down to possibly as low as 135 lbs. As for bodyfat, I don't track it to keep a goal number in mind, but I do check it now and again to view fluctuations between readings.
TRAINING
My first phase of training, I have already been following for the past 2 weeks to get myself into the groove. Here's the split:
M - PM: Back, Abs
Tu - AM: Routine/Conditioning (75 min.), PM: Cardio (running, 20 min.)
W - PM: Shoulders, Calves
Th - AM: Routine/Conditioning (75 min.), PM: Cardio (running, 20 min.)
F - PM: Legs
Sa - AM: Routine/Conditioning (75 min.)
Su - REST
I get a lot of work for chest and triceps through my routine strength training. However, I've cut out chest, biceps and triceps from my lifting split since I am happy maintaining them where they are, and actually I don't want them to get any bigger. If I feel any of these parts starting to lag, I will re-introduce them into my training program.
My lifting scheme is a moderate volume, moderate intensity program. I lift between 16-19 sets each for Back and Shoulders. Calves get 5-7 sets (planning to increase) and Legs get about 20-25 sets. This will slowly increase week by week during this first phase, and I will have planned back-off weeks before resuming a higher volume and intensity just prior to the competition date(s).
NUTRITION
I will be setting strict numbers for macronutrients that I will keep track of daily through my FitDay online journal. This will let me know exactly what I am taking in so I can adjust my diet up or down based on my body's reaction in terms of rate of fat loss. I will keep fairly clean cheat meals in once a week until they start hindering me from meeting my goal weight. I will also have a higher carb day mid-week (Wed). This structure is a loose version of carb-cycling.
Monday, June 25, 2007
Week 7
Today was Day 1 of my 7th week in this current training phase. This will also be the final week, as I move into full-on contest prep next week! This will be a short and condensed week since I am going to Seattle on Thursday.
Day 1 (Mon) - Back, Abs, Stretching
Day 2 (Tue) - Strength & Conditioning
Day 3 (Wed) - Legs, Calves
Day 4 (Thu) - Cardio, Gymnastics
Day 5 (Fri) - Routine Choreography
I'll do an initial weigh-in on Monday morning to kick off my 15 week contest prep phase. I am ready to go!!!
Day 1 (Mon) - Back, Abs, Stretching
Day 2 (Tue) - Strength & Conditioning
Day 3 (Wed) - Legs, Calves
Day 4 (Thu) - Cardio, Gymnastics
Day 5 (Fri) - Routine Choreography
I'll do an initial weigh-in on Monday morning to kick off my 15 week contest prep phase. I am ready to go!!!
Friday, June 22, 2007
Moving in to Precontest...
I am like any other human - it takes me a good 6 weeks to form a permanent habit. Knowing this, I like to start my competition training with a mental training starting about 2 months before the physical training begins. This is a time for me to get everything straight in my life, particularly my spiritual and mental self. Getting rid of stress, finishing open projects and not letting myself procrastinate help prepare me for the rigors of contest training.
I also let my body get used to the restricted diet and increased training frequency and volume, both a little at a time. And since my body reacts differently every time I start dieting, it gives me time to create a baseline diet and set the nutrition starting point.
All that being said, I've been "pre-prepping" since around the beginning of May. At my heaviest this off-season, I weighed a whopping 165 lbs., truly living up to my high school nickname "Big Lis"! Taking a full year off let me really dig in during the off-season and add a lot of quality muscle density, size and strength. Now, I don't have to play catch-up on my physique, and I can just coast that in while focusing primarily on my fitness routine, which has always been the weaker of the components for me. After about 8 weeks of pre-prep, I am now tightening up nicely and starting to show off my newly developed muscle. My current weight is 156, which is still high considering I competed at 135 last July. I don't know what my goal weight is - I go by appearance - but I figure it's between 135 and 140. I am going for the "tiny and tight" this year and hope the new size I added won't make me look too big.
This season will officially kick-off next week with a trip out to Seattle to train and learn this year's fitness routine with my coach and mentor, IFBB Fitness Pro Tanji Johnson (http://www.tanjijohnson.com). Tanji is an incredible woman and competitor, taking the pro stage by storm last year, winning several titles and placing top 5 at the Arnold. She will be choreographing a hot new Beastie Boys-inspired routine for me to rock the stage in Dallas!
So, July 1 is the serious pre-contest phase. I'll be doing the NPC Grand Prix MD show in October as a warm-up for Dallas Nationals, so come July I'll have 15 weeks to lean down for the warm-up show, then another 5 to tweak and tighten for Nats if need be.
I invite you all to share me in my journey! This season is a bit like starting from scratch for me. I had a life-changing transformation last year and rededicated my life to Christ. I love competing and still would love to win, but every training session, meal and performance will be dedicated to Him and for His glory! So my personal theme this year is based off 1 Corinthians 10:31:
"Therefore; whether you eat or drink or whatever you do, do
everything for God's glory."
Join me as I transform my body and take my athleticism to a new level, as I dedicate my physical self wholly to my God and to His glory!
Thanks for your support,
Alissa
I also let my body get used to the restricted diet and increased training frequency and volume, both a little at a time. And since my body reacts differently every time I start dieting, it gives me time to create a baseline diet and set the nutrition starting point.
All that being said, I've been "pre-prepping" since around the beginning of May. At my heaviest this off-season, I weighed a whopping 165 lbs., truly living up to my high school nickname "Big Lis"! Taking a full year off let me really dig in during the off-season and add a lot of quality muscle density, size and strength. Now, I don't have to play catch-up on my physique, and I can just coast that in while focusing primarily on my fitness routine, which has always been the weaker of the components for me. After about 8 weeks of pre-prep, I am now tightening up nicely and starting to show off my newly developed muscle. My current weight is 156, which is still high considering I competed at 135 last July. I don't know what my goal weight is - I go by appearance - but I figure it's between 135 and 140. I am going for the "tiny and tight" this year and hope the new size I added won't make me look too big.
This season will officially kick-off next week with a trip out to Seattle to train and learn this year's fitness routine with my coach and mentor, IFBB Fitness Pro Tanji Johnson (http://www.tanjijohnson.com). Tanji is an incredible woman and competitor, taking the pro stage by storm last year, winning several titles and placing top 5 at the Arnold. She will be choreographing a hot new Beastie Boys-inspired routine for me to rock the stage in Dallas!
So, July 1 is the serious pre-contest phase. I'll be doing the NPC Grand Prix MD show in October as a warm-up for Dallas Nationals, so come July I'll have 15 weeks to lean down for the warm-up show, then another 5 to tweak and tighten for Nats if need be.
I invite you all to share me in my journey! This season is a bit like starting from scratch for me. I had a life-changing transformation last year and rededicated my life to Christ. I love competing and still would love to win, but every training session, meal and performance will be dedicated to Him and for His glory! So my personal theme this year is based off 1 Corinthians 10:31:
"Therefore; whether you eat or drink or whatever you do, do
everything for God's glory."
Join me as I transform my body and take my athleticism to a new level, as I dedicate my physical self wholly to my God and to His glory!
Thanks for your support,
Alissa
Monday, April 23, 2007
The End and Beginning
Well, I just finished my first full training phase for 2007! After 14 weeks of increasing up the pyramid with excellent strength gains and a solid improvement to my hamstring, I took a 10-day active rest/detraining phase (not by choice, I was traveling to three states for work!), and here I am going into Phase 2. Below are some key pointers to both Phase 1 and Phase 2.
2007 Phase 1: 1 Jan - 7 Apr
Training Length: 14 Weeks
-Focused on regaining strength in legs (due to hammy tear in July)
-Focused on regaining muscle in upper body
-Focused on building up training volume
Key Lifts in Phase 1 (Starting Stats vs. Ending Stats)
Lat Pulldown: Start: 100x10, Finish: 120x8
Deadlift: Start: 106x15, Finish: 215x4
Squat: Start: 135x6, Finish: 195x6
DB Shoulder Press: Start:40'sx4 , Finish: 45'sx8
BB Shoulder Press (Standing): Start:55x8 , Finish: 95x8
Leg Press: Start: 3-45'sx10, Finish: 4-45'sx8
Pullups: Start: 3 sets of 3, Finish: 3 sets of 7, 6, 5
Other:
-Gained mass in shoulders and upper back
-Gained some muscle back in quads and hams
-Increased volume each week. Volume per bodypart tracked:
Back: 13 sets, 20 sets
Shoulders: 13 sets, 18 sets
Legs: 12 sets, 22 sets
2007 Phase 2: 18 Apr - ?
Training Length: Undecided
-Shift over from bodypart-based split to exercise-based split
-Increase endurance/conditioning work
-Increase strength
-Begin Events training
-Begin Fitness Routine training (gymnastics, stretching, skills)
Key Lifts in Phase 2 (as of Week 2)
Bench Press: 135x4 (new PR!)
Dips: 3 sets of 10, 8, 8
Squat: 215x5 (new PR!)
New Training Split Layout
Day 1(Tu) - Bench Press & Chest, Back, Light Hamstrings, Triceps
Day 2(W) - Squat & Legs, Biceps, Calves, Abs
Day 3(Th) - Rest or Cardio
Day 4(F) - Deadlift & Back, Barbell Press & Shoulders
Day 5(Sa) - Conditioning, Full-Body & Events Training
Day 6(Su) - OFF
Day 7(M) - Cardio Conditioning or Gymnastics
*Grip work & conditioning added throughout each session
2007 Phase 1: 1 Jan - 7 Apr
Training Length: 14 Weeks
-Focused on regaining strength in legs (due to hammy tear in July)
-Focused on regaining muscle in upper body
-Focused on building up training volume
Key Lifts in Phase 1 (Starting Stats vs. Ending Stats)
Lat Pulldown: Start: 100x10, Finish: 120x8
Deadlift: Start: 106x15, Finish: 215x4
Squat: Start: 135x6, Finish: 195x6
DB Shoulder Press: Start:40'sx4 , Finish: 45'sx8
BB Shoulder Press (Standing): Start:55x8 , Finish: 95x8
Leg Press: Start: 3-45'sx10, Finish: 4-45'sx8
Pullups: Start: 3 sets of 3, Finish: 3 sets of 7, 6, 5
Other:
-Gained mass in shoulders and upper back
-Gained some muscle back in quads and hams
-Increased volume each week. Volume per bodypart tracked:
Back: 13 sets, 20 sets
Shoulders: 13 sets, 18 sets
Legs: 12 sets, 22 sets
2007 Phase 2: 18 Apr - ?
Training Length: Undecided
-Shift over from bodypart-based split to exercise-based split
-Increase endurance/conditioning work
-Increase strength
-Begin Events training
-Begin Fitness Routine training (gymnastics, stretching, skills)
Key Lifts in Phase 2 (as of Week 2)
Bench Press: 135x4 (new PR!)
Dips: 3 sets of 10, 8, 8
Squat: 215x5 (new PR!)
New Training Split Layout
Day 1(Tu) - Bench Press & Chest, Back, Light Hamstrings, Triceps
Day 2(W) - Squat & Legs, Biceps, Calves, Abs
Day 3(Th) - Rest or Cardio
Day 4(F) - Deadlift & Back, Barbell Press & Shoulders
Day 5(Sa) - Conditioning, Full-Body & Events Training
Day 6(Su) - OFF
Day 7(M) - Cardio Conditioning or Gymnastics
*Grip work & conditioning added throughout each session
Sunday, March 11, 2007
Week 9 Update, 2007 Preview
The training life is gooooood... heck, life period is good! ROLF therapy on the hammy is helping after just one treatment. I'm deadlifting again, pain-free! Light weights, but happy to be "deading" nonetheless. Job is good, school is school, marriage is great, family is good, friends are great, GOD is great!
Quick summary over the past 9 weeks... Started BB squatting and light KB deadlifting, slowly increasing weight and volume week to week at an excruciatingly slow pace, just to be EXTRA safe. Continued increasing volume for back and shoulders, added ab training back in.
Areas to improve (aka stuff I never feel like training): Flexibility, Abs, Calves
General: My split just changed since for the month of March I am transitioning my training into exercise-based, rather than body-part based. A hectic travel schedule at work will make it tough to stick with anything consistently, so April is up in the air, but May should be a solid month for training.
Sport-specific training: I'm going to start gymnastics lessons after a few more ROLFing treatments and increased flexibility. I plan on taking a few lessons on olympic-style weightlifting to assist with cross-training efforts. I will take dance from a choreographer at my gym in July. I will begin training my fitness routine in July.
2007 Schedule
Nov 3 - NPC Body 1 Maryland State (Owings Mills, MD)
Nov 16-17 - NPC Nationals, baby! (Dallas, TX)
Quick summary over the past 9 weeks... Started BB squatting and light KB deadlifting, slowly increasing weight and volume week to week at an excruciatingly slow pace, just to be EXTRA safe. Continued increasing volume for back and shoulders, added ab training back in.
Areas to improve (aka stuff I never feel like training): Flexibility, Abs, Calves
General: My split just changed since for the month of March I am transitioning my training into exercise-based, rather than body-part based. A hectic travel schedule at work will make it tough to stick with anything consistently, so April is up in the air, but May should be a solid month for training.
Sport-specific training: I'm going to start gymnastics lessons after a few more ROLFing treatments and increased flexibility. I plan on taking a few lessons on olympic-style weightlifting to assist with cross-training efforts. I will take dance from a choreographer at my gym in July. I will begin training my fitness routine in July.
2007 Schedule
Nov 3 - NPC Body 1 Maryland State (Owings Mills, MD)
Nov 16-17 - NPC Nationals, baby! (Dallas, TX)
Saturday, March 03, 2007
Supplements!
Here is my current and updated supplementation program:
Daily
Multi-Vitamin
Multi-Mineral
Potassium
Glucosamine
Glutamine
Melatonin
Every Other Day & Occasional
Flax Oil or Capsules
Soy Isoflavones
Alpha Lipoic Acid
Acetyl L-Carnitine
CoQ10
XocoMatte (chocolate-based antioxidant)
Alfalfa (nutrients & antioxidants)
With the start of my next training phase (April 2), I will be adding in more strength and muscle building supplements. They will include:
Universal Animal Pak (Multi-Vitamin)
BSN NO-Explode (Creatine) (Pre-WO)
Animal Nitro G (Sugars, Amino Acids) (Post-WO)
Daily
Multi-Vitamin
Multi-Mineral
Potassium
Glucosamine
Glutamine
Melatonin
Every Other Day & Occasional
Flax Oil or Capsules
Soy Isoflavones
Alpha Lipoic Acid
Acetyl L-Carnitine
CoQ10
XocoMatte (chocolate-based antioxidant)
Alfalfa (nutrients & antioxidants)
With the start of my next training phase (April 2), I will be adding in more strength and muscle building supplements. They will include:
Universal Animal Pak (Multi-Vitamin)
BSN NO-Explode (Creatine) (Pre-WO)
Animal Nitro G (Sugars, Amino Acids) (Post-WO)
Sunday, February 25, 2007
Fit Figures Bodybuilding Workshop!
Hi everyone! It's time again to begin prep for the spring 2007 competition season, and we're kicking it off with our first event of the year - a bodybuilding workshop. The event will be held in Woodbridge, VA on Mar. 17, 2007.
This event is open to figure/fitness girls as well, because I believe that to be successful in either of these disciplines, you have to train and eat like a bodybuilder!
Topics include training, nutrition, supplementation, posing, goal setting/motivation.
Special guests include Kareem Petteway (WNBF Pro), Rachelle Cannon (NPC Figure & NPC Arnold Fitness Competitor). We will have a panel of professional figure and bodybuilding guests to answer your questions and offer advice.
Don't miss this this informative and exciting event!
For more information and to register, please go to: http://www.alissacarpiofitness.com/workshop.html
The event flier is attached to this message.
Good luck in 2007 and hope to see you at a workshop!
-Alissa
This event is open to figure/fitness girls as well, because I believe that to be successful in either of these disciplines, you have to train and eat like a bodybuilder!
Topics include training, nutrition, supplementation, posing, goal setting/motivation.
Special guests include Kareem Petteway (WNBF Pro), Rachelle Cannon (NPC Figure & NPC Arnold Fitness Competitor). We will have a panel of professional figure and bodybuilding guests to answer your questions and offer advice.
Don't miss this this informative and exciting event!
For more information and to register, please go to: http://www.alissacarpiofitness.com/workshop.html
The event flier is attached to this message.
Good luck in 2007 and hope to see you at a workshop!
-Alissa
Monday, January 15, 2007
Week 2
Day 1 (1/12/07 - Fri)
1. T-Bar Row 50x12 75x8 75x8
2. Lat Pulldown 90x12 100x10 110x6/drop/80x8
3. KB 1-arm Row (R,L) 35x8ea. 35x8ea. 35x8ea.
4. FM Lat Pulldown 60x12 60x10 60x10
5. Donkey Calf Raise 120x20 240x12 280x10 300x8 220x8
Back=13
Calves=5
Time=35 minutes
Day 2 (1/15/07 - Mon)
1. KB Swings 35x20 44x15 53x15
2. BB Squat 95x12 95x12 95x10
3. KB Double Deadlift 2-35x10 2-35x12 2-35x10
4. Seated Leg Curl 60x12 60x10 60x10
Sets=12
Time=30 minutes
*Was hard to go easy... had to keep reminding myself. Legs are on a separate protocol from the rest of the body since they are recovering. Can't make it intense, can't do force reps, can't increase weight or volume.
1. T-Bar Row 50x12 75x8 75x8
2. Lat Pulldown 90x12 100x10 110x6/drop/80x8
3. KB 1-arm Row (R,L) 35x8ea. 35x8ea. 35x8ea.
4. FM Lat Pulldown 60x12 60x10 60x10
5. Donkey Calf Raise 120x20 240x12 280x10 300x8 220x8
Back=13
Calves=5
Time=35 minutes
Day 2 (1/15/07 - Mon)
1. KB Swings 35x20 44x15 53x15
2. BB Squat 95x12 95x12 95x10
3. KB Double Deadlift 2-35x10 2-35x12 2-35x10
4. Seated Leg Curl 60x12 60x10 60x10
Sets=12
Time=30 minutes
*Was hard to go easy... had to keep reminding myself. Legs are on a separate protocol from the rest of the body since they are recovering. Can't make it intense, can't do force reps, can't increase weight or volume.
Week 1
This program started on Jan. 4 (Thu). Four completed training days constitutes one training "week."
Day 1 (1/4/07 - Thu)
1. T-Bar Row 50x15 75x8 75x8
2. Lat Pulldown 100x10 100x10 100x7
3. Double KB Row 2-35x6 2-26x10 2-35x6/drop/2-26x6
4. FM Lats (R,L) 50x15ea. 60x12ea/drop/60x8,6
5. BB Curl 45x8 45x6/rp/2 45x4/rp/2
Sets=13
Time=35 minutes
Day 2 (1/5/07 - Fri) *First full leg workout since injury & without pain!
1. KB Swings 35x25 44x20 53x15
2. KB Pyramid Deadlift 53x15 70x12 80x8
3. BB Squat 95x10 135x6 135x6
4. Seated Leg Curl 70x12 70x10(R-20x5) 70x10(R-20x5)
5. Donkey Calf Raise 120x20 240x12 280x10
Sets=15
Time=40 minutes
Day 3 (1/8/07 - Mon)
1. DB Shoulder Press 25x15 30x12 35x8 40x4.5
2. Upright Row 40x12 40x12 50x10 (Right elbow hurts, have to lower weight/pressure)
3. 1-Arm KB Press (R,L) 35x5,4 35x8ea. 44x6ea. 53x3ea.
4. Bent Laterals 12.5x15 15x12 12.5x12
5. FM Shoulder 45x12 45x9 45x7
Sets=17
Time=38 minutes
Day 4 (1/9/07 - Tue)
1. FM Pushup 12, 8, 8
2. DB Incline Press 35x9 40x8
3. Rope Pressdown 35x10 35x10 35x9
4. Leg Extension (FLEX) 60x12 75x10 90x8rp4rp4
Time=25 minutes
Day 1 (1/4/07 - Thu)
1. T-Bar Row 50x15 75x8 75x8
2. Lat Pulldown 100x10 100x10 100x7
3. Double KB Row 2-35x6 2-26x10 2-35x6/drop/2-26x6
4. FM Lats (R,L) 50x15ea. 60x12ea/drop/60x8,6
5. BB Curl 45x8 45x6/rp/2 45x4/rp/2
Sets=13
Time=35 minutes
Day 2 (1/5/07 - Fri) *First full leg workout since injury & without pain!
1. KB Swings 35x25 44x20 53x15
2. KB Pyramid Deadlift 53x15 70x12 80x8
3. BB Squat 95x10 135x6 135x6
4. Seated Leg Curl 70x12 70x10(R-20x5) 70x10(R-20x5)
5. Donkey Calf Raise 120x20 240x12 280x10
Sets=15
Time=40 minutes
Day 3 (1/8/07 - Mon)
1. DB Shoulder Press 25x15 30x12 35x8 40x4.5
2. Upright Row 40x12 40x12 50x10 (Right elbow hurts, have to lower weight/pressure)
3. 1-Arm KB Press (R,L) 35x5,4 35x8ea. 44x6ea. 53x3ea.
4. Bent Laterals 12.5x15 15x12 12.5x12
5. FM Shoulder 45x12 45x9 45x7
Sets=17
Time=38 minutes
Day 4 (1/9/07 - Tue)
1. FM Pushup 12, 8, 8
2. DB Incline Press 35x9 40x8
3. Rope Pressdown 35x10 35x10 35x9
4. Leg Extension (FLEX) 60x12 75x10 90x8rp4rp4
Time=25 minutes
Coming along...
Well, I am closer to recovery than I've been in the past 6 months! I did my first "real" leg workout two Fridays ago, and felt pretty good - maybe around 85%. Granted, my volume was nearly cut in half, but it's better than nothing! I've learned a great deal of patience and not to rush things, especially injuries! I am praying to be able to get back on stage in the late summer/fall, and to be in Dallas in November competing at Nationals again. I don't know what God is holding for me in the future, so I will try and roll with the punches and be content no matter what.
I am at least setting a loose training plan for 2007, since I am a planning freak, lol! I have app. 44 weeks until Nationals. Divide that up and you get 3 12-week phases and 1 8-week phase. My timeline goals are to be recovered well enough to resume regular leg training at the end of this 8-week phase (mid-March). Other phase goals are to begin taking dance lessons, and head into phase 2 by taking private gymnastics lessons. I want to be as prepared as possible, so I will condition and recover for the next 8 weeks prior to starting the lessons. However, this is a lot harder with a full-time job that requires some travel, plus going to school part-time. I will do my best to balance all without having to get EVERYTHING done, and without compromising my spiritual and family life.
For those that have read this far, thank you for stopping by my Blog to see what I've been up to. I appreciate your concern! Wish me the best as I wish nothing but the best to you in 2007 and beyond.
Lissa
I am at least setting a loose training plan for 2007, since I am a planning freak, lol! I have app. 44 weeks until Nationals. Divide that up and you get 3 12-week phases and 1 8-week phase. My timeline goals are to be recovered well enough to resume regular leg training at the end of this 8-week phase (mid-March). Other phase goals are to begin taking dance lessons, and head into phase 2 by taking private gymnastics lessons. I want to be as prepared as possible, so I will condition and recover for the next 8 weeks prior to starting the lessons. However, this is a lot harder with a full-time job that requires some travel, plus going to school part-time. I will do my best to balance all without having to get EVERYTHING done, and without compromising my spiritual and family life.
For those that have read this far, thank you for stopping by my Blog to see what I've been up to. I appreciate your concern! Wish me the best as I wish nothing but the best to you in 2007 and beyond.
Lissa
Tuesday, November 14, 2006
Week 1, Day 2 - Delts, Legs
Great workout today, though I got to the gym feeling tired and crappy... I left feeling great! :)
Rehab: 5 minutes stretching (AM), chiropractor adjustment (PM)
Start: 1935
Finish: 2010
Seated DB Shoulder Press 30x12 30x12 35x6 35x7
KB Double Press 26'sx6 26'sx6 26'sx8(Push last 4)
Upright Row 50x12 50x12 60x8 60x6,2
Standing DB Reverse Laterals 12.5x12 12.5x12 15x10
Seated Leg Curl 70x12 70x12 70x12
ss w/ Leg Extension 50x12 60x10 60x10
Rehab: 5 minutes stretching (AM), chiropractor adjustment (PM)
Start: 1935
Finish: 2010
Seated DB Shoulder Press 30x12 30x12 35x6 35x7
KB Double Press 26'sx6 26'sx6 26'sx8(Push last 4)
Upright Row 50x12 50x12 60x8 60x6,2
Standing DB Reverse Laterals 12.5x12 12.5x12 15x10
Seated Leg Curl 70x12 70x12 70x12
ss w/ Leg Extension 50x12 60x10 60x10
Sunday, November 12, 2006
Week 1, Day 1 - Back & Calves
Start: 1610
Finish: 1657 (45 minutes)
1. Wide Lat Pulldown 90x15, 90x15, 100x8, 110x6-drop-90x4
2. FLEX Row 20'sx10, 20'sx10, 20'sx10
3. BB Row (Over)65x12, (Under)65x12, (Over)75x8, (Under)75x8
4. Free Motion Lat Pulldown 60x12, 60x10, 70x8
1. Donkey Calf Raise (Straight)120x15, (Out)200x12, (Out)280x12
2. Seated Calf Raise (Straight)75x12, (Out)75x12, (Out)75x12
Volume
Back=14 sets
Calves=6 sets
Finish: 1657 (45 minutes)
1. Wide Lat Pulldown 90x15, 90x15, 100x8, 110x6-drop-90x4
2. FLEX Row 20'sx10, 20'sx10, 20'sx10
3. BB Row (Over)65x12, (Under)65x12, (Over)75x8, (Under)75x8
4. Free Motion Lat Pulldown 60x12, 60x10, 70x8
1. Donkey Calf Raise (Straight)120x15, (Out)200x12, (Out)280x12
2. Seated Calf Raise (Straight)75x12, (Out)75x12, (Out)75x12
Volume
Back=14 sets
Calves=6 sets
Friday & Saturday
Dave and I started walking together... something we can both do at the same pace while my hamstring recovers and he gets his strength back from rotator cuff injury and appendectomy.
Friday: 1.8 mile walk, 52 minutes
Saturday: same as Friday
Friday: 1.8 mile walk, 52 minutes
Saturday: same as Friday
Monday, November 06, 2006
My Update - Been a while!
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
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
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
Friday, June 30, 2006
Diet for Saturday - Yum!!!
Diet for Saturday, July 1
Depending on wake-up time…
0630 OR 0700: 1/2c oats, 20g MHP Protein, 1 scoop glutamine (212)
(If eaten at 0630, add in snack at 0730 of 12 Quaker minis) (80)
0800-0930 – Routine Practice
1000 Postworkout: 15g whey, 2 multi-grain rice cakes (157)
1145: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil (181)
1345: 1.5 oz chicken, 1/3c brown rice, 4 oz cc yogurt (194)
1545: 1 oz chicken breast, 1c green beans, 12 baby carrots (126)
1745: 1/4c cottage cheese, 1 container SF Pudding, 1/4c oats (168)
1930: 5 egg whites, 1c broccoli, 2c salad greens (143)
2100: 1/2c cottage cheese, 10g MHP Protein (121)
TOTALS: 25g fat, 175g carbs, 128g protein
Depending on wake-up time…
0630 OR 0700: 1/2c oats, 20g MHP Protein, 1 scoop glutamine (212)
(If eaten at 0630, add in snack at 0730 of 12 Quaker minis) (80)
0800-0930 – Routine Practice
1000 Postworkout: 15g whey, 2 multi-grain rice cakes (157)
1145: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil (181)
1345: 1.5 oz chicken, 1/3c brown rice, 4 oz cc yogurt (194)
1545: 1 oz chicken breast, 1c green beans, 12 baby carrots (126)
1745: 1/4c cottage cheese, 1 container SF Pudding, 1/4c oats (168)
1930: 5 egg whites, 1c broccoli, 2c salad greens (143)
2100: 1/2c cottage cheese, 10g MHP Protein (121)
TOTALS: 25g fat, 175g carbs, 128g protein
Thursday, June 29, 2006
Friday's Diet
Last low, torturous day, then I go back up Saturday!!! :)
0600: 1/3c oats, 15g MHP Protein, 1/3c cottage cheese
0800: 4 egg whites, 2c green beans
1000: 2.5 oz chicken, 1c kale
1200: 2 oz chicken, 2c green beans
1400: 1 boiled egg, 1.5 oz chicken
1600: 3 egg whites, 1/2c green beans
1730 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax
1645-1815 - Quads/Hams/Calves, Mini-Routine (abs/flexibility)
1945 Postworkout: 15g whey protein, 1 plain rice cake
2100: 1/2c cottage cheese, 10g MHP Protein
TOTALS: 24g fat, 100g carbs, 155g protein
0600: 1/3c oats, 15g MHP Protein, 1/3c cottage cheese
0800: 4 egg whites, 2c green beans
1000: 2.5 oz chicken, 1c kale
1200: 2 oz chicken, 2c green beans
1400: 1 boiled egg, 1.5 oz chicken
1600: 3 egg whites, 1/2c green beans
1730 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax
1645-1815 - Quads/Hams/Calves, Mini-Routine (abs/flexibility)
1945 Postworkout: 15g whey protein, 1 plain rice cake
2100: 1/2c cottage cheese, 10g MHP Protein
TOTALS: 24g fat, 100g carbs, 155g protein
Next Week's Training Outline
Week 3 of 4: July 3 – July 6
Mon 0730: Routine* (Lisa R.) 1700: Delts/Tris/Calves
Tue AM: Pow/Cond?, Mini-Rout. 1700: OFF
Wed AM: OFF 1645: Back/Bis/Calves, Flx (Liza 1815)
Thu 0700: Routine* (Lisa R.) 1700: Mini-Routine, Str/Flx*
Mon 0730: Routine* (Lisa R.) 1700: Delts/Tris/Calves
Tue AM: Pow/Cond?, Mini-Rout. 1700: OFF
Wed AM: OFF 1645: Back/Bis/Calves, Flx (Liza 1815)
Thu 0700: Routine* (Lisa R.) 1700: Mini-Routine, Str/Flx*
Wednesday, June 28, 2006
Thursday's Diet
And yet another low day! :(
0600 Preworkout: 1/2 premade shake (1/4c oats, 1/2 scoop MHP)
0700-0830 - Fitness Routine Training
0845 Postworkout: Other 1/2 shake, 1/3c cottage cheese, 1 rice cake
1030: 2.5 oz chicken, 2c brocc/cauli
1230: 4 egg whites, 1c brocc/cauli
1430: 2.5 oz chicken, 1c kale
1630 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax
1715-1815 - Mini Routine Practice, Flexibility & Abs
1900: 4 egg whites, 2c salad greens
2045: 1/2c cottage cheese, 10g MHP Protein
TOTALS: 21g fat, 99g carbs, 152g protein
0600 Preworkout: 1/2 premade shake (1/4c oats, 1/2 scoop MHP)
0700-0830 - Fitness Routine Training
0845 Postworkout: Other 1/2 shake, 1/3c cottage cheese, 1 rice cake
1030: 2.5 oz chicken, 2c brocc/cauli
1230: 4 egg whites, 1c brocc/cauli
1430: 2.5 oz chicken, 1c kale
1630 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax
1715-1815 - Mini Routine Practice, Flexibility & Abs
1900: 4 egg whites, 2c salad greens
2045: 1/2c cottage cheese, 10g MHP Protein
TOTALS: 21g fat, 99g carbs, 152g protein
Tuesday, June 27, 2006
Wednesday's Diet
Back down to low carbs. :(
0600: 1/3c oats, 15g MHP Protein, 1/3c cottage cheese
0815: 4 egg whites, 2c green beans
1015: 2.5 oz chicken, 1c kale
1215: 2 oz chicken, 1.5c green beans
1400: 1 boiled egg, 1.5 oz chicken
1600 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax
1645-1815 - Back/Bis/Calves, Abs & Flexibility
1815 Postworkout: 15g whey protein, 1 plain rice cake
1930: 1/2c cottage cheese, 10g MHP Protein
2100: 3 egg whites, 1/2c green beans
TOTALS: 24g fat, 100g carbs, 155g protein
0600: 1/3c oats, 15g MHP Protein, 1/3c cottage cheese
0815: 4 egg whites, 2c green beans
1015: 2.5 oz chicken, 1c kale
1215: 2 oz chicken, 1.5c green beans
1400: 1 boiled egg, 1.5 oz chicken
1600 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax
1645-1815 - Back/Bis/Calves, Abs & Flexibility
1815 Postworkout: 15g whey protein, 1 plain rice cake
1930: 1/2c cottage cheese, 10g MHP Protein
2100: 3 egg whites, 1/2c green beans
TOTALS: 24g fat, 100g carbs, 155g protein
Monday, June 26, 2006
Tuesday's Diet
Today is one of two weekly high-carb days. I get to go all the way up to 150g - woo hoo!
Numbers: 125p, 150c, 20-25f
0600 Preworkout: 1/2 Premade shake (1/4c oats, 1/2 scoop MHP Protein - 132 cals)
0700-0845 - Fitness Routine Practice with Lisa Reed; 15 minutes Posing
0845 Postworkout: Other 1/2 shake, plus 1/4c cottage cheese & 1 multi-grain rice cake (223)
1030: 1.5 oz chicken, 1c kale, 1/3c brown rice (170)
1230: 2 oz chicken, 2c green beans (159)
1430: 1 oz chicken, 1/3c brown rice, 4 oz asparagus (126)
1615 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181)
1730-1845 - Full Body Power/Conditioning with Dylan Thomas;
30 minutes Flexibility work
1900 Postworkout: 15g whey protein, 2 multi-grain rice cakes (157)
2100: 1/2c cottage cheese, 10g MHP Protein (121)
TOTALS: 23g fat, 152g carbs, 126g protein
Numbers: 125p, 150c, 20-25f
0600 Preworkout: 1/2 Premade shake (1/4c oats, 1/2 scoop MHP Protein - 132 cals)
0700-0845 - Fitness Routine Practice with Lisa Reed; 15 minutes Posing
0845 Postworkout: Other 1/2 shake, plus 1/4c cottage cheese & 1 multi-grain rice cake (223)
1030: 1.5 oz chicken, 1c kale, 1/3c brown rice (170)
1230: 2 oz chicken, 2c green beans (159)
1430: 1 oz chicken, 1/3c brown rice, 4 oz asparagus (126)
1615 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181)
1730-1845 - Full Body Power/Conditioning with Dylan Thomas;
30 minutes Flexibility work
1900 Postworkout: 15g whey protein, 2 multi-grain rice cakes (157)
2100: 1/2c cottage cheese, 10g MHP Protein (121)
TOTALS: 23g fat, 152g carbs, 126g protein
Sunday, June 25, 2006
Monday's Diet
0600: 1/3c oats, 1/3c cottage cheese, 15g MHP Protein
0815: 4 egg whites, 2c broccoli
1030: 2.5 oz chicken, 1c kale
1245: 2 oz chicken, 1 whole egg
1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil
1730 Postworkout: 20g whey
1900: 4 egg whites, 2c salad greens
2045: 1/2c cottage cheese, 10g MHP Protein
TOTALS: 23g fat, 78g carbs, 153g protein
0815: 4 egg whites, 2c broccoli
1030: 2.5 oz chicken, 1c kale
1245: 2 oz chicken, 1 whole egg
1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil
1730 Postworkout: 20g whey
1900: 4 egg whites, 2c salad greens
2045: 1/2c cottage cheese, 10g MHP Protein
TOTALS: 23g fat, 78g carbs, 153g protein
Sunday's Diet
0725: 1/2c oats, 15g MHP Protein
0915: 4 egg whites, 2c green beans
1115: 2 oz chicken, 1/2c brown rice
1315: 2.5 oz chicken, 5 oz asparagus
1515: 1/2c cottage cheese, 1 container SF Jell-O Pudding
1715: 2 oz chicken, 4 oz asparagus, 1 container CC yogurt
1915: 1 whole egg, 4 egg whites
2100: 1/2c cottage cheese, 10g MHP Protein
TOTALS: 23g fat, 102g carbs, 150g protein
0915: 4 egg whites, 2c green beans
1115: 2 oz chicken, 1/2c brown rice
1315: 2.5 oz chicken, 5 oz asparagus
1515: 1/2c cottage cheese, 1 container SF Jell-O Pudding
1715: 2 oz chicken, 4 oz asparagus, 1 container CC yogurt
1915: 1 whole egg, 4 egg whites
2100: 1/2c cottage cheese, 10g MHP Protein
TOTALS: 23g fat, 102g carbs, 150g protein
Saturday, June 24, 2006
End of Week Check-In
1 Week of prep down for Team U, 3 weeks to go. My new goals for this show will push my limits in all aspects - physically, mentally, and emotionally - but I can't do anything less than 110% without feeling completely satisfied when I'm standing on stage in NY on July 14.
*Updated Sun, June 25*
Weight Today: 137.4 lbs.
Loss this Week: .6 lbs.
New Goal Weight: 134.0 (by July 6)
Weeks to Goal Weight: 2
Weekly Loss Goal: 1.7 lbs.
Next Week's Goal Weight: 135.7 lbs.
I know it's a high number to lose in 1 week, especially while already being very lean, but I have to try and tighten up my glutes & hamstrings as much as possible.
As for diet, my overall calories have slightly decreased - basically, not as high on my carb up days, and some slightly lower protein days. Combined with an increase in training (number of routine practices, plus cardio) it should give me a big enough deficit to continue dropping bodyfat.
Once I talk to my nutritionist, we will finalize my diet numbers for the coming weeks so that I can tighten up and present a crisper physique at Team.
Here are a few pics from Jr Nationals weekend... I did a photoshoot with Gene X Hwang (FTVideo) . The other photos are from JC Lopez' site, HardFitness.
*Updated Sun, June 25*
Weight Today: 137.4 lbs.
Loss this Week: .6 lbs.
New Goal Weight: 134.0 (by July 6)
Weeks to Goal Weight: 2
Weekly Loss Goal: 1.7 lbs.
Next Week's Goal Weight: 135.7 lbs.
I know it's a high number to lose in 1 week, especially while already being very lean, but I have to try and tighten up my glutes & hamstrings as much as possible.
As for diet, my overall calories have slightly decreased - basically, not as high on my carb up days, and some slightly lower protein days. Combined with an increase in training (number of routine practices, plus cardio) it should give me a big enough deficit to continue dropping bodyfat.
Once I talk to my nutritionist, we will finalize my diet numbers for the coming weeks so that I can tighten up and present a crisper physique at Team.
Here are a few pics from Jr Nationals weekend... I did a photoshoot with Gene X Hwang (FTVideo) . The other photos are from JC Lopez' site, HardFitness.
Friday, June 23, 2006
Saturday's Diet
0700: 1/2c oats, 15g MHP (192)
-0800-0930 Routine Practice-
0945: 15g whey protein, 2 multi-grain rice cake (157)
1130: 4 egg whites, 2c brocc/cauli (153)
1330: 1/2c cottage cheese, 1/3c oats (169)
1530: 1 boiled egg, 1 container SF Jell-O Pudding, 5 Quaker Minis (171)
1730: 1.5 oz chicken, 1/2c brown rice (171)
1915: 3 egg whites, 2c salad, 4 oz asparagus, 1 container CC yogurt (147)
2100: 1/2c cottage cheese, 10g MHP (121)
TOTALS: 23g fat, 151g carbs, 128g protein
-0800-0930 Routine Practice-
0945: 15g whey protein, 2 multi-grain rice cake (157)
1130: 4 egg whites, 2c brocc/cauli (153)
1330: 1/2c cottage cheese, 1/3c oats (169)
1530: 1 boiled egg, 1 container SF Jell-O Pudding, 5 Quaker Minis (171)
1730: 1.5 oz chicken, 1/2c brown rice (171)
1915: 3 egg whites, 2c salad, 4 oz asparagus, 1 container CC yogurt (147)
2100: 1/2c cottage cheese, 10g MHP (121)
TOTALS: 23g fat, 151g carbs, 128g protein
Weekly Training Summary
Monday - OFF
Tuesday - 1700: Back/Biceps/Calves (60 min)
Wednesday - 1645: Power/Conditioning (50 min), Flexibility (30 min)
Thursday - 0700: Routine Practice (90 min); 1730: 10 Incline Power Walking 4.5 mph (20 min), Strength/Flexibility (15 min)
Friday - 1730: Quads/Hams/Calves (60 min), Flexibility (30 min)
Saturday - 0800: Routine Practice (90 min)
Sunday - OFF
Lifting: 3 hours
Routine: 3 hours
Strength/Flexibility: 1 hour, 45 minutes
Cardio: 20 minutes
Total Training Time: 8 1/2 hours
Tuesday - 1700: Back/Biceps/Calves (60 min)
Wednesday - 1645: Power/Conditioning (50 min), Flexibility (30 min)
Thursday - 0700: Routine Practice (90 min); 1730: 10 Incline Power Walking 4.5 mph (20 min), Strength/Flexibility (15 min)
Friday - 1730: Quads/Hams/Calves (60 min), Flexibility (30 min)
Saturday - 0800: Routine Practice (90 min)
Sunday - OFF
Lifting: 3 hours
Routine: 3 hours
Strength/Flexibility: 1 hour, 45 minutes
Cardio: 20 minutes
Total Training Time: 8 1/2 hours
Thursday, June 22, 2006
Friday's Diet
0600: 1/2c oats, 15g MHP Protein
0830: 4 egg whites, 2c green beans
1030: 2.5 oz chicken, 1/4cbrown rice
1230: 3 oz chicken, 1c green beans
1415: 1 boiled egg, 2c lettuce
1615 Preworkout: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil
1830 Postworkout: 20g whey protein, 1 rice cake
1915: 5 egg whites
2100: 1/2c cottage cheese, 10 g MHP
TOTALS: 22g fat, 103g carbs, 152g protein
0830: 4 egg whites, 2c green beans
1030: 2.5 oz chicken, 1/4cbrown rice
1230: 3 oz chicken, 1c green beans
1415: 1 boiled egg, 2c lettuce
1615 Preworkout: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil
1830 Postworkout: 20g whey protein, 1 rice cake
1915: 5 egg whites
2100: 1/2c cottage cheese, 10 g MHP
TOTALS: 22g fat, 103g carbs, 152g protein
Wednesday, June 21, 2006
Thursday's Diet
0600 Preworkout: 1/2 premade shake (1/4c oats, 1/2 scoop MHP), 1 rice cake (153)
-1.5 hour routine practice-
0855 Postworkout: other 1/2 shake, 1 multi-grain rice cake (166)
1030: 1/4c oats, 2 egg white, 1 whole egg (178)
1230: 3 oz chicken, 1.5c green beans
1430: 2.5 oz chicken, 2c green beans
1630: 1/3c cottage cheese, 1/3c oats
-1 hour strength/flexibility work-
1845: 30g whey protein
2030: 1/2c cottage cheese, 10g MHP
TOTALS: 22g fat, 124g carbs, 149g protein
-1.5 hour routine practice-
0855 Postworkout: other 1/2 shake, 1 multi-grain rice cake (166)
1030: 1/4c oats, 2 egg white, 1 whole egg (178)
1230: 3 oz chicken, 1.5c green beans
1430: 2.5 oz chicken, 2c green beans
1630: 1/3c cottage cheese, 1/3c oats
-1 hour strength/flexibility work-
1845: 30g whey protein
2030: 1/2c cottage cheese, 10g MHP
TOTALS: 22g fat, 124g carbs, 149g protein
Training Changes
As part of my prep towards my win at Team Universe next month, I am revamping my training program to address my physique and routine goals.
Physique/Weight Training
-Decrease volume, Increase intensity, Replace more compound with isolation movements
-Add in HIIT 3x per week
Fitness Routine
I will be working with Lisa Reed-Musheno twice a week from now until the last few days before I leave for NY. She will also give me drills to perform to enhance the areas of my routine that need extra work. I am very excited to be working with Lisa - she is very talented and always had great routines in her IFBB days!
-Train routine 3x full practice, 2-3x str/flx practice (plus drills/suggestions from Lisa)
Week 1 of 4: June 19 – June 25
Mon AM: OFF 1630: OFF
Tue AM: OFF 1700:. Back/Bis/Calves (Laurie @ 1930)
Wed AM: OFF 1645: Flx, Pow/Cond (Liza @ 1815)
Thu 0700: Routine* (Lisa R.) 1730: 20 min. HIIT, Str/Flx* (Laurie @ 1845)
Fri 0430: 20 min. HIIT 1730: Quads/Hams
Sat AM: Fitness Routine* PM: OFF
Sun AM: Str/Flx* PM: OFF
Diet
Tue: 150/75/20-25
Wed: 150/100/20-25
Thu: 150/125/20
Fri: 150/100/20-25
Sat: 125/150/20-25
Physique/Weight Training
-Decrease volume, Increase intensity, Replace more compound with isolation movements
-Add in HIIT 3x per week
Fitness Routine
I will be working with Lisa Reed-Musheno twice a week from now until the last few days before I leave for NY. She will also give me drills to perform to enhance the areas of my routine that need extra work. I am very excited to be working with Lisa - she is very talented and always had great routines in her IFBB days!
-Train routine 3x full practice, 2-3x str/flx practice (plus drills/suggestions from Lisa)
Week 1 of 4: June 19 – June 25
Mon AM: OFF 1630: OFF
Tue AM: OFF 1700:. Back/Bis/Calves (Laurie @ 1930)
Wed AM: OFF 1645: Flx, Pow/Cond (Liza @ 1815)
Thu 0700: Routine* (Lisa R.) 1730: 20 min. HIIT, Str/Flx* (Laurie @ 1845)
Fri 0430: 20 min. HIIT 1730: Quads/Hams
Sat AM: Fitness Routine* PM: OFF
Sun AM: Str/Flx* PM: OFF
Diet
Tue: 150/75/20-25
Wed: 150/100/20-25
Thu: 150/125/20
Fri: 150/100/20-25
Sat: 125/150/20-25
Tuesday, June 20, 2006
Wednesday's Diet
0600: 1/2c oats, 15g MHP Protein
0815: 4 egg whites, 2c green beans
1030: 2 oz chicken, 1.5c green beans
1245: 2.5 oz chicken, 1 boiled egg
Preworkout: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil
Postworkout: 20g whey protein, 1 rice cake
6 egg whites, 1/2c green beans
2100: 1/2c cottage cheese, 10g MHP Protein
TOTALS: 22g fat, 102g carbs, 148g protein
0815: 4 egg whites, 2c green beans
1030: 2 oz chicken, 1.5c green beans
1245: 2.5 oz chicken, 1 boiled egg
Preworkout: 1/3c cottage cheese, 1/3c oats, 1 tsp flax oil
Postworkout: 20g whey protein, 1 rice cake
6 egg whites, 1/2c green beans
2100: 1/2c cottage cheese, 10g MHP Protein
TOTALS: 22g fat, 102g carbs, 148g protein
Monday, June 19, 2006
Tuesday's Diet - Back on Track
I took a nice two-day break after Junior Nationals, and now I am fired up to work my ass off over the next 3 1/2 weeks. I am bringing 110% to the table July 14, so be ready for me to take the class and win my fitness pro card.
We'll start with a nice low-carb day to get things moving again. After I get judges' feedback, I will consult with my nutritionist and get a new diet plan or keep things as is. For now, it's the same diet as the past 6 weeks.
0600: 1/3c oats, 20g MHP protein (165)
0800: 4 egg whites, 2c green beans (141)
1000: 2 oz chicken, 2c brocc/cauli (138)
1200: 1/2c cottage cheese, 1 tsp flax oil (122)
1400: 2 oz chicken, 1c green beans (122)
1600 Preworkout: 1/2c cottage cheese, 1/8c oats, 1 tsp flax oil (155)
Str/Flx, Power/Conditioning - 1.5 hours
1815 Postworkout: 20g whey protein, 1 plain rice cake (111)
1945: 1/2c cottage cheese, 10g MHP protein (121)
2100: 4 egg whites (66)
TOTALS: 22g fat, 85g carbs, 153g protein
We'll start with a nice low-carb day to get things moving again. After I get judges' feedback, I will consult with my nutritionist and get a new diet plan or keep things as is. For now, it's the same diet as the past 6 weeks.
0600: 1/3c oats, 20g MHP protein (165)
0800: 4 egg whites, 2c green beans (141)
1000: 2 oz chicken, 2c brocc/cauli (138)
1200: 1/2c cottage cheese, 1 tsp flax oil (122)
1400: 2 oz chicken, 1c green beans (122)
1600 Preworkout: 1/2c cottage cheese, 1/8c oats, 1 tsp flax oil (155)
Str/Flx, Power/Conditioning - 1.5 hours
1815 Postworkout: 20g whey protein, 1 plain rice cake (111)
1945: 1/2c cottage cheese, 10g MHP protein (121)
2100: 4 egg whites (66)
TOTALS: 22g fat, 85g carbs, 153g protein
Friday, June 09, 2006
Thursday's Diet
Peak Week Day 7 - 1 Day Out
0430 - Wake Up
0500 - 15 min. power walking
0600: 1/3c oats, 15g MHP, 1/4c reg. cottage cheese (187, 325)
0605 - Leave for airport
0800: 3 oz chicken, 1c brocc/cauli (153, 80)
1000: 2/3c low-salt cottage cheese, 1 tsp flax oil (148, ?)
1300: 2 oz chicken, 1/4c brown rice, 1c brocc/cauli (166, 55)
1500: 4 egg whites, 1c green beans, 2c salad greens, 1 tsp olive oil (152, 250)
1700: 20g MHP Probolic, 2 salted rice cakes (149, 210)
1900: 2 oz chicken, 1/3c brown rice (156, 75)
2045: 4 egg whites, 1 salted rice cake (101, 245)
24/101/158
Water: 2 gallons
Sodium: 1265mg
0430 - Wake Up
0500 - 15 min. power walking
0600: 1/3c oats, 15g MHP, 1/4c reg. cottage cheese (187, 325)
0605 - Leave for airport
0800: 3 oz chicken, 1c brocc/cauli (153, 80)
1000: 2/3c low-salt cottage cheese, 1 tsp flax oil (148, ?)
1300: 2 oz chicken, 1/4c brown rice, 1c brocc/cauli (166, 55)
1500: 4 egg whites, 1c green beans, 2c salad greens, 1 tsp olive oil (152, 250)
1700: 20g MHP Probolic, 2 salted rice cakes (149, 210)
1900: 2 oz chicken, 1/3c brown rice (156, 75)
2045: 4 egg whites, 1 salted rice cake (101, 245)
24/101/158
Water: 2 gallons
Sodium: 1265mg
Wednesday's Diet
Peak Week Day 6 - 2 Days Out
Work Hours - OFF
0630 - fat burner, water, Glutamine
0715: 1/2c oats, 20g MHP (213, 165)
0815-0915 - Full Body/Ab Circuit Workout
0930 Postworkout: 20g whey protein, 12 Quaker minis (156, 180)
0940 - Tan
1000 - Nail/Pedi/Brow appt.
1130: 4 egg whites, 1/3c oats, 5 sprays butter (153, 266)
1330: 2 oz chicken breast, 1c brocc/cauli, 4 oz asparagus, 1/2 tsp olive oil, 5 sprays dressing (167, 145)
1530: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181, 270)
1730: 2 oz chicken breast, 1/3c brown rice, 5 oz asparagus, 5 sprays dressing (173, 115)
1830 - Cardio - 15 minutes - power walk
1930: 2 oz chicken, 2c salad greens, 10 sprays dressing (105, 185)
2100: 1/2c cottage cheese, 15g MHP (141, 285)
24/123/145
Water: 2 gallons
Sodium: 1683mg
Work Hours - OFF
0630 - fat burner, water, Glutamine
0715: 1/2c oats, 20g MHP (213, 165)
0815-0915 - Full Body/Ab Circuit Workout
0930 Postworkout: 20g whey protein, 12 Quaker minis (156, 180)
0940 - Tan
1000 - Nail/Pedi/Brow appt.
1130: 4 egg whites, 1/3c oats, 5 sprays butter (153, 266)
1330: 2 oz chicken breast, 1c brocc/cauli, 4 oz asparagus, 1/2 tsp olive oil, 5 sprays dressing (167, 145)
1530: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181, 270)
1730: 2 oz chicken breast, 1/3c brown rice, 5 oz asparagus, 5 sprays dressing (173, 115)
1830 - Cardio - 15 minutes - power walk
1930: 2 oz chicken, 2c salad greens, 10 sprays dressing (105, 185)
2100: 1/2c cottage cheese, 15g MHP (141, 285)
24/123/145
Water: 2 gallons
Sodium: 1683mg
Tuesday's Diet
Peak Week Day 5 - 3 Days Out
Work Hours - 0715-1515
Cardio - 30 min. moderate - 0440-0510
Training - 45 minutes Shoulders/Chest/Triceps - 1615-1700
Weight:
0430 - fat burner, water, Glutamine
0545: 1/2c oats, 20g MHP (213, 165)
0800: 4 egg whites, 1/3c oats, 5 sprays butter (153, 266)
1000: 2 oz chicken breast, 1c brocc/cauli, 5 oz asparagus, 1/2 tsp olive oil, 5 sprays dressing (167, 145)
1145: 2 oz chicken breast, 1/3c brown rice, 5 oz asparagus, 5 sprays dressing (173, 115)
1330: 2 oz chicken, 2c salad greens, 10 sprays dressing (105, 185)
1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181, 270)
1730 Postworkout: 20g whey protein, 1 multi-grain rice cake, 4 Quaker minis (153, 180)
1915: 1/2c low-sod cottage cheese, salt, 10g MHP Probolic (121, 180)
2045: 3 egg whites, 5 sprays butter (49, 212)
25/125/152
Water: 2 gallons
Sodium: 1638mg
Work Hours - 0715-1515
Cardio - 30 min. moderate - 0440-0510
Training - 45 minutes Shoulders/Chest/Triceps - 1615-1700
Weight:
0430 - fat burner, water, Glutamine
0545: 1/2c oats, 20g MHP (213, 165)
0800: 4 egg whites, 1/3c oats, 5 sprays butter (153, 266)
1000: 2 oz chicken breast, 1c brocc/cauli, 5 oz asparagus, 1/2 tsp olive oil, 5 sprays dressing (167, 145)
1145: 2 oz chicken breast, 1/3c brown rice, 5 oz asparagus, 5 sprays dressing (173, 115)
1330: 2 oz chicken, 2c salad greens, 10 sprays dressing (105, 185)
1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181, 270)
1730 Postworkout: 20g whey protein, 1 multi-grain rice cake, 4 Quaker minis (153, 180)
1915: 1/2c low-sod cottage cheese, salt, 10g MHP Probolic (121, 180)
2045: 3 egg whites, 5 sprays butter (49, 212)
25/125/152
Water: 2 gallons
Sodium: 1638mg
Monday's Diet
Peak Week Day 4 - 4 Days Out
Work Hours - 0715-1515
Cardio - 30 min. moderate - 0430-0500
Training - 45 minutes Back/Biceps - 1615-1715 (Laurie @ 1800)
0430 - Fat burner, water, Glutamine
0545: 1/2c oats, 20g MHP Probolic (212, 165)
0800: 4 egg whites, 1c brocc/cauli, 1c green beans, 5 oz asparagus (148, 325)
1000: 2 oz chicken breast, 1/2c brown rice, 5 sprays dressing (193, 115)
1145: 2 oz chicken breast, 2c brocc/cauli, 1c green beans, 5 sprays dressing (176, 205)
1330: 4 egg whites, 1/4c brown rice (121, 250)
1515 Preworkout: 1/3c oats, 1/3c reg cottage cheese, 1 tsp flax oil (181, 275)
-Train Back/Biceps
1715 Postworkout: 20g whey protein, 2 multi-grain rice cakes (176, 180)
1900: 2.5 oz chicken breast, 1c salad greens, 4 oz asparagus, 1 tsp olive oil, 5 sprays dressing (148, 115)
2045: 1/2c low-sod cottage cheese, 10g MHP Probolic (121, 60)
25/154/151
Water: 2 gallons
Sodium: 1690mg
Work Hours - 0715-1515
Cardio - 30 min. moderate - 0430-0500
Training - 45 minutes Back/Biceps - 1615-1715 (Laurie @ 1800)
0430 - Fat burner, water, Glutamine
0545: 1/2c oats, 20g MHP Probolic (212, 165)
0800: 4 egg whites, 1c brocc/cauli, 1c green beans, 5 oz asparagus (148, 325)
1000: 2 oz chicken breast, 1/2c brown rice, 5 sprays dressing (193, 115)
1145: 2 oz chicken breast, 2c brocc/cauli, 1c green beans, 5 sprays dressing (176, 205)
1330: 4 egg whites, 1/4c brown rice (121, 250)
1515 Preworkout: 1/3c oats, 1/3c reg cottage cheese, 1 tsp flax oil (181, 275)
-Train Back/Biceps
1715 Postworkout: 20g whey protein, 2 multi-grain rice cakes (176, 180)
1900: 2.5 oz chicken breast, 1c salad greens, 4 oz asparagus, 1 tsp olive oil, 5 sprays dressing (148, 115)
2045: 1/2c low-sod cottage cheese, 10g MHP Probolic (121, 60)
25/154/151
Water: 2 gallons
Sodium: 1690mg
Sunday's Diet
Peak Week Day 3 - 5 Days Out
Weight: 137.1
0700: 1/2c oats, 20g MHP (212, 165)
0830 - 30 min Jog/Walk Intervals
0915: 4 egg whites, 1/3c oats (153, 216)
1100: 2.5 oz chicken breast, 2c brocc/cauli (159, 90)
1300: 2.5 oz chicken, 2c salad greens, 1 tsp olive oil, 10 sprays dressing (162, 185)
1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181, 270)
1600 - Legs
1700 Postworkout: 20g whey protein, 1 multi-grain rice cake, 4 Quaker minis (153, 180)
1845: 2 oz chicken breast, 1/4c brown rice, 1c brocc/cauli (166, 65)
2030: 1/4c low-sod cott cheese, 1/4c reg cott cheese, 10g MHP Probolic (121, 275)
26/125/151
Water: 2 gallons
Sodium: 1456mg
Weight: 137.1
0700: 1/2c oats, 20g MHP (212, 165)
0830 - 30 min Jog/Walk Intervals
0915: 4 egg whites, 1/3c oats (153, 216)
1100: 2.5 oz chicken breast, 2c brocc/cauli (159, 90)
1300: 2.5 oz chicken, 2c salad greens, 1 tsp olive oil, 10 sprays dressing (162, 185)
1500 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181, 270)
1600 - Legs
1700 Postworkout: 20g whey protein, 1 multi-grain rice cake, 4 Quaker minis (153, 180)
1845: 2 oz chicken breast, 1/4c brown rice, 1c brocc/cauli (166, 65)
2030: 1/4c low-sod cott cheese, 1/4c reg cott cheese, 10g MHP Probolic (121, 275)
26/125/151
Water: 2 gallons
Sodium: 1456mg
Saturday's Diet
Peak Week Day 2 - 6 Days Out
Weight: 138.1
0700: 1/3c oats, 15g MHP, 1/4c low-sodium cottage cheese (187, 130)
0800 - 30 minutes Kettlebell/JumpRope Interval Cardio
0900: 25g whey protein, 5 Quaker minis (129, 115)
1100: 2 oz chicken, 2c brocc/cauli (138, 80)
1300: 2 oz chicken, 1/4c brown rice, 1c brocc/cauli (166, 55)
1500: 1/2c reg. cottage cheese, 1 tsp flax oil (122, 480)
1700: 4 egg whites, 1c green beans, 1c salad greens, 10 sprays Dressing (113, 375)
1900: 4 egg whites, 1 whole egg (159, 278)
2045: 1/2c low-sodium cottage cheese, 10g MHP Probolic (121, 55)
22/77/153
Water: 2 gallons
Sodium: 1568mg
Weight: 138.1
0700: 1/3c oats, 15g MHP, 1/4c low-sodium cottage cheese (187, 130)
0800 - 30 minutes Kettlebell/JumpRope Interval Cardio
0900: 25g whey protein, 5 Quaker minis (129, 115)
1100: 2 oz chicken, 2c brocc/cauli (138, 80)
1300: 2 oz chicken, 1/4c brown rice, 1c brocc/cauli (166, 55)
1500: 1/2c reg. cottage cheese, 1 tsp flax oil (122, 480)
1700: 4 egg whites, 1c green beans, 1c salad greens, 10 sprays Dressing (113, 375)
1900: 4 egg whites, 1 whole egg (159, 278)
2045: 1/2c low-sodium cottage cheese, 10g MHP Probolic (121, 55)
22/77/153
Water: 2 gallons
Sodium: 1568mg
Friday's Diet
Peak Week - Day 1 (7 Days Out)
Weight: 139.4 lbs.
0600: 1/4c oats, 1/4c cottage cheese, 15g MHP
0830: 3 egg whites, 1 whole egg, 1/2c brocc/cauli, 1/4c green beans
1030: 2/3c cottage cheese, 1 tsp flax oil
1230: 2.5 oz chicken, 2c brocc/cauli
1500 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil
Postworkout: 20g whey protein, 7 Quaker minis
1900: 2 oz chicken, 2c salad greens
2045: 1/2c 1% low-sodium cottage cheese, 10g MHP Probolic
Water: 2 gallons
Sodium: 1635mg
Weight: 139.4 lbs.
0600: 1/4c oats, 1/4c cottage cheese, 15g MHP
0830: 3 egg whites, 1 whole egg, 1/2c brocc/cauli, 1/4c green beans
1030: 2/3c cottage cheese, 1 tsp flax oil
1230: 2.5 oz chicken, 2c brocc/cauli
1500 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil
Postworkout: 20g whey protein, 7 Quaker minis
1900: 2 oz chicken, 2c salad greens
2045: 1/2c 1% low-sodium cottage cheese, 10g MHP Probolic
Water: 2 gallons
Sodium: 1635mg
Thursday, June 08, 2006
Thursday's Diet
0545: 1/2c oats, 20g MHP Probolic
0800: 4 egg whites, 2c brocc/cauli, 1/2c green beans
1030: 2 oz chicken, 1/3c brown rice, 1c brocc
1300: 2.5 oz chicken, 1/3c green beans, 2c salad greens
1515 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/4c oats
1645-1745 - Train Back/Biceps/Calves
1800 Postworkout: 25g whey protein, 5 Quaker minis
1930: 5 egg whites, 2c salad greens
2100: 1/2c cottage cheese, 10g MHP Probolic
TOTALS: 18g fat, 106g carbs, 152g protein
0800: 4 egg whites, 2c brocc/cauli, 1/2c green beans
1030: 2 oz chicken, 1/3c brown rice, 1c brocc
1300: 2.5 oz chicken, 1/3c green beans, 2c salad greens
1515 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/4c oats
1645-1745 - Train Back/Biceps/Calves
1800 Postworkout: 25g whey protein, 5 Quaker minis
1930: 5 egg whites, 2c salad greens
2100: 1/2c cottage cheese, 10g MHP Probolic
TOTALS: 18g fat, 106g carbs, 152g protein
Tuesday, June 06, 2006
Wednesday's Diet
0530: 1/2 premade shake - 1/2 scoop MHP Probolic, 1/4c oats (132)
0600-0645 - Train Shoulders, Triceps
0715: other 1/2 shake, 1 multi-grain rice cake (182)
0945: 2 oz chicken breast, 1/4c brown rice, 1c broccoli, 1/2c green beans (185)
1230: 3/4c cottage cheese, 1 tsp flax oil, 10g MHP Probolic (202)
1500: 4 egg whites, 2c mixed salad greens, 1c green beans (122)
1645: 1/2c cottage cheese, 1/4c oats, 3 Quaker minis (135)
1800-1900 - Fitness Routine (Conditioning & Flexibility) - Woodbridge
1930: 2 oz chicken breast, 2c salad greens (102)
2045: 1/2c cottage cheese, 10g MHP Probolic (121)
TOTALS: 22g fat, 105g carbs, 145g protein
0600-0645 - Train Shoulders, Triceps
0715: other 1/2 shake, 1 multi-grain rice cake (182)
0945: 2 oz chicken breast, 1/4c brown rice, 1c broccoli, 1/2c green beans (185)
1230: 3/4c cottage cheese, 1 tsp flax oil, 10g MHP Probolic (202)
1500: 4 egg whites, 2c mixed salad greens, 1c green beans (122)
1645: 1/2c cottage cheese, 1/4c oats, 3 Quaker minis (135)
1800-1900 - Fitness Routine (Conditioning & Flexibility) - Woodbridge
1930: 2 oz chicken breast, 2c salad greens (102)
2045: 1/2c cottage cheese, 10g MHP Probolic (121)
TOTALS: 22g fat, 105g carbs, 145g protein
Monday, June 05, 2006
Tuesday's Diet
Numbers: 125 pro, 150 carb, <25 fat
0545: 1/2c oats, 15g MHP Probolic protein (192)
0800: 1.5 oz chicken breast, 1/2c brown rice (172)
1030: 4 egg whites, 2c salad greens, 2c green beans (159)
1230: 1.5 oz chicken breast, 1c brocc/cauli, 1/2c brown rice (199)
1530 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/3c oats (181)
Routine - Strength & Flexibility
Power & Conditioning Workout
1815 Postworkout: 15g whey protein, 12 Quaker minis (137)
1945: 4 egg whites, 2c salad greens, 1c brocc/cauli (111)
2100: 1/2c cottage cheese, 10g MHP Probolic (121)
TOTALS: 18g fat, 154g carbs, 127g protein
0545: 1/2c oats, 15g MHP Probolic protein (192)
0800: 1.5 oz chicken breast, 1/2c brown rice (172)
1030: 4 egg whites, 2c salad greens, 2c green beans (159)
1230: 1.5 oz chicken breast, 1c brocc/cauli, 1/2c brown rice (199)
1530 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/3c oats (181)
Routine - Strength & Flexibility
Power & Conditioning Workout
1815 Postworkout: 15g whey protein, 12 Quaker minis (137)
1945: 4 egg whites, 2c salad greens, 1c brocc/cauli (111)
2100: 1/2c cottage cheese, 10g MHP Probolic (121)
TOTALS: 18g fat, 154g carbs, 127g protein
Weekly Training Schedule
Week 7 – June 5 – June 9
Mon AM: OFF; 1545: Routine (Cond/Flx) & Calves
Tue AM: OFF; 1630: Routine (Str/Flx), Power/Conditioning (Liza @ 6:15pm)
Wed 0615: Back/Bis; 1830: Routine (Cond/Flx) (Laurie @ time?)
Thu AM: OFF; 1630: Shoulders/Triceps/Calves
Fri AM: OFF; 1730: Quads/Hams
Mon AM: OFF; 1545: Routine (Cond/Flx) & Calves
Tue AM: OFF; 1630: Routine (Str/Flx), Power/Conditioning (Liza @ 6:15pm)
Wed 0615: Back/Bis; 1830: Routine (Cond/Flx) (Laurie @ time?)
Thu AM: OFF; 1630: Shoulders/Triceps/Calves
Fri AM: OFF; 1730: Quads/Hams
Sunday, June 04, 2006
Monday's Diet
0600: 1/4c oats, 1/2c cottage cheese, 10g MHP Probolic (188)
0815: 3 egg white, 1 whole egg, 1/2 sliced cucumber, 1/2c broccoli (161)
1030: 2/3c cottage cheese, 1 tsp flax oil (148)
1230: 2.5 oz chicken breast, 2c brocc/cauli (159)
1445 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)
Train 1545-1700 - Fitness Routine (Conditioning/Flexibility) & Calves
1715 Postworkout: 20g Whey protein, 7 Quaker minis (130)
1900: 2 oz chicken breast, 1c lettuce, 1c sliced cucumber (110)
2045: 1/2c cottage cheese, 10g Probolic protein (121)
TOTALS: 28g fat, 77g carbs, 152g protein
0815: 3 egg white, 1 whole egg, 1/2 sliced cucumber, 1/2c broccoli (161)
1030: 2/3c cottage cheese, 1 tsp flax oil (148)
1230: 2.5 oz chicken breast, 2c brocc/cauli (159)
1445 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)
Train 1545-1700 - Fitness Routine (Conditioning/Flexibility) & Calves
1715 Postworkout: 20g Whey protein, 7 Quaker minis (130)
1900: 2 oz chicken breast, 1c lettuce, 1c sliced cucumber (110)
2045: 1/2c cottage cheese, 10g Probolic protein (121)
TOTALS: 28g fat, 77g carbs, 152g protein
Sunday's Diet
Went about 200 cals lower yesterday, so hopefully today won't be too difficult. If it is, I'll just have to suck it up as I am now 12 days out!!! :)
Today's Numbers: 150p/100c/25f
0745: 1/3c oats, 20g MHP Probolic, 3 Quaker Minis (185)
0945: 1/2c cottage cheese, 1 tsp flax oil, 1/4c oats (189)
1100-1200 - Fitness Routine Practice (Conditioning/Endurance & Flexibility)
1215: 2.5 oz chicken breast, 1c brocc/cauli, 1c green beans (170)
1345: 3 egg whites, 1 packet cream of wheat (133)
1530: 2 oz chicken breast, 2c green beans (159)
1715: 3/4c cottage cheese, 1/2c sliced cucumber (130)
1900: 6 egg whites, 1c salad greens, 1 container SF Jello (115)
2045: 1/2c cottage cheese, 15g MHP Probolic (141)
TOTALS: 19g fat, 106g carbs, 156g protein, 1213 calories
Today's Numbers: 150p/100c/25f
0745: 1/3c oats, 20g MHP Probolic, 3 Quaker Minis (185)
0945: 1/2c cottage cheese, 1 tsp flax oil, 1/4c oats (189)
1100-1200 - Fitness Routine Practice (Conditioning/Endurance & Flexibility)
1215: 2.5 oz chicken breast, 1c brocc/cauli, 1c green beans (170)
1345: 3 egg whites, 1 packet cream of wheat (133)
1530: 2 oz chicken breast, 2c green beans (159)
1715: 3/4c cottage cheese, 1/2c sliced cucumber (130)
1900: 6 egg whites, 1c salad greens, 1 container SF Jello (115)
2045: 1/2c cottage cheese, 15g MHP Probolic (141)
TOTALS: 19g fat, 106g carbs, 156g protein, 1213 calories
Saturday, June 03, 2006
End of Week Check-In & Diet
End of Week Check-In (June 3)
Weeks Out: 2 (Jr. Nationals), 6 (Team Universe)
Weeks Complete: Diet-10; Training-14
Starting Weight: 152.0 lbs.
Last Week's Weight: 141.7 lbs.
Today's Weight: 141.2 lbs.
Total Loss This Week: .5 lbs.
Total Loss to Date: 10.8 lbs.
Estimate Left to Goal: 2.2 lbs.
Estimate Goal Weight: 139 lbs.
Today's Diet
0800: 1/2c oats, 15g MHP Probolic protein (192)
0945: 4 egg whites, 1c salad greens, 2c brocc/cauli (130)
1145: 1/2c cottage cheese, 1/3c brown rice (154)
1345: 3 egg whites, 1/2c oats (182)
1600: 2 oz chicken, 2c salad greens, 1/2 cucumber (120)
1730: 1 container SF pudding, 1 multi-grain rice cake, 10g MHP Probolic (149)
1900: 1/3c cottage cheese, 1 tsp flax oil, 10g MHP Probolic (133)
2030: 1 muti-grain Cinnamon rice cake, 1/3c cottage cheese, 4 oz cc yogurt (164)
2130: 1/2 bag Healthy Pop Popcorn (50)
TOTALS: 22g fat, 157g carbs, 125g protein
Weeks Out: 2 (Jr. Nationals), 6 (Team Universe)
Weeks Complete: Diet-10; Training-14
Starting Weight: 152.0 lbs.
Last Week's Weight: 141.7 lbs.
Today's Weight: 141.2 lbs.
Total Loss This Week: .5 lbs.
Total Loss to Date: 10.8 lbs.
Estimate Left to Goal: 2.2 lbs.
Estimate Goal Weight: 139 lbs.
Today's Diet
0800: 1/2c oats, 15g MHP Probolic protein (192)
0945: 4 egg whites, 1c salad greens, 2c brocc/cauli (130)
1145: 1/2c cottage cheese, 1/3c brown rice (154)
1345: 3 egg whites, 1/2c oats (182)
1600: 2 oz chicken, 2c salad greens, 1/2 cucumber (120)
1730: 1 container SF pudding, 1 multi-grain rice cake, 10g MHP Probolic (149)
1900: 1/3c cottage cheese, 1 tsp flax oil, 10g MHP Probolic (133)
2030: 1 muti-grain Cinnamon rice cake, 1/3c cottage cheese, 4 oz cc yogurt (164)
2130: 1/2 bag Healthy Pop Popcorn (50)
TOTALS: 22g fat, 157g carbs, 125g protein
Thursday, June 01, 2006
Friday's Diet
0545: 1/3c oats, 20g MHP Probolic (166)
0800: 4 egg whites, 2c brocc/cauli, 1/2c green beans (139)
1000: 1.5 oz chicken breast, 1/4c chickpeas, 1c broccoli (157)
1215: 2/3c cottage cheese, 1/2 cucumber (125)
1415: 2 oz chicken breast, 1/2 cucumber1/2c green beans (141)
1630 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/4c brown rice (149)
1750-1920 - Train Quads/Hams
1930 Postworkout: 15g whey protein, 1 multi-grain rice cake (108)
2000: 20g whey protein, 1 container SF Jello (85)
2130: 1/2c cottage cheese, 10g MHP Probolic (121)
TOTALS: 19g fat, 101g carbs, 153g protein
0800: 4 egg whites, 2c brocc/cauli, 1/2c green beans (139)
1000: 1.5 oz chicken breast, 1/4c chickpeas, 1c broccoli (157)
1215: 2/3c cottage cheese, 1/2 cucumber (125)
1415: 2 oz chicken breast, 1/2 cucumber1/2c green beans (141)
1630 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/4c brown rice (149)
1750-1920 - Train Quads/Hams
1930 Postworkout: 15g whey protein, 1 multi-grain rice cake (108)
2000: 20g whey protein, 1 container SF Jello (85)
2130: 1/2c cottage cheese, 10g MHP Probolic (121)
TOTALS: 19g fat, 101g carbs, 153g protein
Wednesday, May 31, 2006
Thursday's Diet
0545: 1/2c oats, 20g MHP Probolic (212)
0800: 4 egg whites, 2c brocc/cauli, 1/2c green beans (139)
1030: 2 oz chicken breast, 1/4c chickpeas, 1c broccoli (178)
1300: 2 oz chicken breast, 1/2 cucumber (122)
1530 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/4c brown rice (149)
1645-1745 - Train Shoulders/Triceps/Calves
1800 Postworkout: 20g whey protein, 1 multi-grain rice cake (126)
1930: 2.5 oz chicken breast, 2c mixed salad greens (123)
2100: 1/2c cottage cheese, 15g MHP Probolic (141)
TOTALS: 22g fat, 101g carbs, 153g protein
0800: 4 egg whites, 2c brocc/cauli, 1/2c green beans (139)
1030: 2 oz chicken breast, 1/4c chickpeas, 1c broccoli (178)
1300: 2 oz chicken breast, 1/2 cucumber (122)
1530 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/4c brown rice (149)
1645-1745 - Train Shoulders/Triceps/Calves
1800 Postworkout: 20g whey protein, 1 multi-grain rice cake (126)
1930: 2.5 oz chicken breast, 2c mixed salad greens (123)
2100: 1/2c cottage cheese, 15g MHP Probolic (141)
TOTALS: 22g fat, 101g carbs, 153g protein
Tuesday, May 30, 2006
Wednesday's Diet
0530: 1/2 premade shake - 1/2 scoop MHP Probolic, 1/4c oats (132)
0600-0645 - Fitness Routine (Strength & Flexibility)
0715: other 1/2 shake, 1 multi-grain rice cake (182)
0930: 2 oz chicken breast, 1/4c chickpeas, 1c broccoli, 1/2c green beans (197)
1230: 3/4c cottage cheese, 1 tsp flax oil, 1/2 cucumber (180)
1530: 3 oz chicken breast, 2c mixed salad greens (144)
1730: 1/2c cottage cheese, 1/4c brown rice (137)
1830-1930 - Fitness Routine (Conditioning & Flexibility)
1930: 4 egg whites, 1c green beans (105)
2100: 1/2c cottage cheese, 15g MHP Probolic (141)
TOTALS: 23g fat, 105g carbs, 151g protein
0600-0645 - Fitness Routine (Strength & Flexibility)
0715: other 1/2 shake, 1 multi-grain rice cake (182)
0930: 2 oz chicken breast, 1/4c chickpeas, 1c broccoli, 1/2c green beans (197)
1230: 3/4c cottage cheese, 1 tsp flax oil, 1/2 cucumber (180)
1530: 3 oz chicken breast, 2c mixed salad greens (144)
1730: 1/2c cottage cheese, 1/4c brown rice (137)
1830-1930 - Fitness Routine (Conditioning & Flexibility)
1930: 4 egg whites, 1c green beans (105)
2100: 1/2c cottage cheese, 15g MHP Probolic (141)
TOTALS: 23g fat, 105g carbs, 151g protein
Week 6 Training Outline
[b]Week 6 – May 29-June 4[/b]
Mon 0915: Back/Biceps/Calves PM: OFF
Tue AM: OFF 1545: Routine (Str/Flx) & Power/Conditioning
Wed 0615: Routine (Str/Flx) 1830: Routine (Cond/Flx)
Thu AM: OFF 1700: Shoulders/Triceps/Calves
Fri AM: OFF 1730: Quads/Hams
Sat AM: Routine (Cond/Flx) PM: OFF
Sun OFF OFF
Mon 0915: Back/Biceps/Calves PM: OFF
Tue AM: OFF 1545: Routine (Str/Flx) & Power/Conditioning
Wed 0615: Routine (Str/Flx) 1830: Routine (Cond/Flx)
Thu AM: OFF 1700: Shoulders/Triceps/Calves
Fri AM: OFF 1730: Quads/Hams
Sat AM: Routine (Cond/Flx) PM: OFF
Sun OFF OFF
Monday, May 29, 2006
Tuesday's Diet
Numbers: 125 pro, 150 carb, <25 fat
0545: 1/2c oats, 15g MHP Probolic protein (192)
0800: 1.5 oz chicken breast, 1/2c brown rice (172)
1030: 3 egg whites, 2c salad greens, 1/3c chickpeas (156)
1300: 1.5 oz chicken breast, 2c green beans (138)
1500 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/3c oats (181)
Routine - Strength & Flexibility
Power & Conditioning Workout
1815 Postworkout: 15g whey protein, 2 multi-grain rice cakes (157)
1945: 4 egg whites, 2c brocc/cauli (120)
2100: 1/2c cottage cheese, 10g MHP Probolic (121)
TOTALS: 19g fat, 152g carbs, 127g protein
0545: 1/2c oats, 15g MHP Probolic protein (192)
0800: 1.5 oz chicken breast, 1/2c brown rice (172)
1030: 3 egg whites, 2c salad greens, 1/3c chickpeas (156)
1300: 1.5 oz chicken breast, 2c green beans (138)
1500 Preworkout: 1/3c cottage cheese, 1 tsp flax oil, 1/3c oats (181)
Routine - Strength & Flexibility
Power & Conditioning Workout
1815 Postworkout: 15g whey protein, 2 multi-grain rice cakes (157)
1945: 4 egg whites, 2c brocc/cauli (120)
2100: 1/2c cottage cheese, 10g MHP Probolic (121)
TOTALS: 19g fat, 152g carbs, 127g protein
19 Days Out!!!
Wow, didn't realize how close I was until I counted the days! I'm very excited about this show, just need to stay on track for the next 2 1/2 weeks, which should be easy!
Today's Numbers: 150p/75c/25f
0800 Preworkout: 1/4c oats, 1/3c cottage cheese, 10g MHP Probolic (160)
-0900-1000 Train Back/Biceps/Calves
1015 Postworkout: 1/2 Breakfast Blenders milk, 1 multi-grain rice cake (140)
1145: 6 egg whites, 1c brocc/cauli (125)
1435: 1.5 oz chicken breast, 1/2 cucumber, 1.5c green beans (136)
1600: 2/3c cottage cheese, 1 tsp flax oil (148)
1730: 3 oz chicken breast, 2c mixed salad greens (144)
1915: 4 egg whites, 4 oz cc yogurt (126)
2100: 1/2c cottage cheese, 15g MHP Probolic protein (141)
TOTALS: 22g fat, 77g carbs, 152g protein
Today's Numbers: 150p/75c/25f
0800 Preworkout: 1/4c oats, 1/3c cottage cheese, 10g MHP Probolic (160)
-0900-1000 Train Back/Biceps/Calves
1015 Postworkout: 1/2 Breakfast Blenders milk, 1 multi-grain rice cake (140)
1145: 6 egg whites, 1c brocc/cauli (125)
1435: 1.5 oz chicken breast, 1/2 cucumber, 1.5c green beans (136)
1600: 2/3c cottage cheese, 1 tsp flax oil (148)
1730: 3 oz chicken breast, 2c mixed salad greens (144)
1915: 4 egg whites, 4 oz cc yogurt (126)
2100: 1/2c cottage cheese, 15g MHP Probolic protein (141)
TOTALS: 22g fat, 77g carbs, 152g protein
Sunday, May 28, 2006
Sunday's Diet
0915: 1/3c oats, 1/3c cottage cheese, 15g MHP Probolic protein (200)
1100: 4 egg whites, 2c brocc/cauli (120)
1335: 1 rice cake, 1/3c cottage cheese, 1 tsp flax oil (129)
1530: 1/3c oats, 1/4c cottage cheese, 15g MHP (187)
1830: 3 oz chicken breast, 3c mixed greens (153)
2000: 3 oz chicken breast, mixed raw veggies (185)
2130: 4 oz CC yogurt, 10g MHP Probolic (100)
TOTALS:
1100: 4 egg whites, 2c brocc/cauli (120)
1335: 1 rice cake, 1/3c cottage cheese, 1 tsp flax oil (129)
1530: 1/3c oats, 1/4c cottage cheese, 15g MHP (187)
1830: 3 oz chicken breast, 3c mixed greens (153)
2000: 3 oz chicken breast, mixed raw veggies (185)
2130: 4 oz CC yogurt, 10g MHP Probolic (100)
TOTALS:
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