Friday's Diet

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

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

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

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

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

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

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

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

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


TOTALS:

Wk 2, Day 4 - Back & Chest

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

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

Wk 2, Day 3 - Shoulders, Abs

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

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

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

Thursday's Diet

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

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

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

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

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

1630 - Train Back & Chest

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

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


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

Wednesday's Diet

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

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

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

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

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

-Train 1700-1800 - Shoulders, Abs

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

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


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

Wk 2, Day 2 - Arms & Calves

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

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

Wk 2, Day 1 - Power & Conditioning

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

Tuesday's Diet

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

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

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

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

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

-Train 1530-1630

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

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

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


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

Monday's Diet

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

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

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

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

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

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

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

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


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

Friday's Diet

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

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

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

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

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

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

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


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

Wk 1, Day 3 - Back & Chest

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

Duration: 52 minutes

Wk 1, Day 2 - Shoulders & Arms

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

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

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

Duration: 57 minutes

Thursday's Diet

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

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

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

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

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

*1600 - Train Back & Biceps

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

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

2115: 1/2c cottage cheese (154)


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

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

Wednesday's Diet

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

*45 minutes routine skills & drills

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

*Back to sleep

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

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

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

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

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


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

Tuesday's Diet

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

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

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

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

*Back to sleep

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

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

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

1730 - Train Back & Chest

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

*Client at 1930

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


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

Wk 1, Day 1 - Power & Conditioning

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

Duration: 1 hour 10 minutes

Dieting Again!

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

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

Here's today's diet:

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

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

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

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

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

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

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


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

Diet is ON!

OK, I was so P.O.'d at myself after the other day, I vowed to take it one day at a time and stick to my plan perfectly. So far, it's working! Here is the diet so far this week:

Goal numbers: 30-35g fat, 115-135g carbs, >20g fiber, 120-150g protein

Thursday: 30g fat, 133g carbs (29g fiber), 138g protein
Friday: 33g fat, 119g carbs (29g fiber), 123g protein

Two more days, then an initial weigh-in and photos on Monday morning to kick things off!

The Next Phase

My "official" precontest training phase begins next Monday, Feb. 20. I am definitely motivated and excited about the change. One of the great side benefits of periodization is NEVER getting bored with a current training program. It's still why, for me, weight training will always and forever be the meat and potatoes of my fitness program, whether I'm competing, losing post-pregnancy weight, or squatting as a 75-year old granny. (Which I can guarantee now that I will be doing at that age!)

So here goes. This next phase will be a 4-day split, still allowing me enough time for sport-specific training. I am throwing in a complete core and conditioning day to assist with strength and power development for my fitness routine, while helping me keep the volume high for shoulders, back and legs. Here's the split:

Mon - Power/Conditioning & Core Work
Tue - Chest/Back
Wed - Off
Thu - Legs
Fri - Shoulders/Arms

Not sure where calves will fit in, but I want to train them twice per week. Ab work will be done on Monday, as well as on Wednesday's routine practice day.

Am I Dieting or What?!

As I sit here and enjoy my pizza cracker Combos, I type about the realization that if I am going to diet, I am doing it all or none. Just by telling myself I have some leeway, I take it every chance I can get. This is wasting my time - wasting the time I spend shopping, planning, preparing and cooking perfectly proportioned meals... to blow it away with a cheat at the end of the day. Very frustrating indeed. So I am in the process of re-evaluating my diet numbers and mentally preparing myself to dive head-first into my strict competition diet plan. I have plenty of time - 17 weeks to lose about 15 lbs. - but doing it slow and easy is for me the best way, as I've found out in the past when leaving it to "crunch time." NO FUN at all, trust me! So I will start anew with baseline weight, bodyfat, and diet on Monday. In the meantime, I will get used to eating clean and planning the time for food preparation once again. This is also the end of my 2nd active rest/intensity training week, so new diet will accompany a spankin' new program. Gotta gear myself up for this mess!