0615: 1/3c oats, 1/3 scoop Probolic protein, 1 oz soy milk (148)
0845: 1/2c cottage cheese, 4 oz yogurt, 1/8c Kashi Nuggets cereal (192)
1045: 2 oz chicken, 1/2 can green beans (118)
1300: 6 egg whites, 1 ww tortilla (149)
1445: 2.5 oz ground turkey, 2/3c spinach (138)
1630 Preworkout: 1/2c cottage cheese, 1/4c oats, 1/2 tbsp flax oil (209)
1730 - Train Back & Chest
1845 Postworkout: 1 oz MHP Simply Whey, 1 packet sugar (138)
2030: 5 egg whites, 4 oz yogurt (142)
TOTALS: 30g fat, 98g carbs (22g fiber), 154g protein
Thursday, March 16, 2006
Wednesday, March 15, 2006
Fixed Meals
In my quest to keep my diet as well-balanced and complete as possible, to include as many vitamins and nutrients as I can, to aid in fat loss and muscle retention and to assist in sports performance, I have formulated several new fixed meals that will remain daily staples in my diet from here on out.
Typically, I eat 8 meals a day, spaced out about every 2 - 2.5 hours. My most important meals are breakfast, preworkout and postworkout, so I carefully consider the type of protein and carbohydrates, as well as ratios, for those meals. In addition to this, I'll be adding an oxygenating food combination to my diet twice daily to assist in recovery and performance. This formulation is based on years of proven research and is commonly used to treat and cure cancer patients, and of course it is all natural.
My daily fixed meals will be:
Breakfast: Oatmeal & 3-sourced protein powder - the amounts will vary based on my carbohydrate intake for that day, but I need slow-digesting carbs first thing in the morning to get out of a glycogen deficit. Many competitors eat whey in the morning for its fast-digesting capabilities, but the downside to this is sometimes it digests too quickly before the next meal. My solution is to take MHP Probolic-SR - a protein powder that contains whey, soy and casein, for a continual release of amino acids to keep me in a positive nitrogen balance always.
Preworkout: Cottage cheese & flax oil + complex carbohydrate - this cottage cheese & flax combination is the miracle food combo that helps oxygenate the body faster than any other food source. The flax oil is organic and cold-pressed to ensure stability and highest quality. When combined with cottage cheese (yogurt is also an option here) the protein makes the flax more easily digestable and readily available for the body. By adding a complex carbohydrate here - either 7-grain cereal, brown rice, or oats, I am getting a completely balanced whole-food meal to fuel my training session.
Postworkout: Sugar & Whey protein - The importance of nutrient selection and timing is unparalleled when it comes to postworkout. My post-workout meal has been the same for the past year, except for a few variations in the off-season that I could count on one hand. My protein of choice is MHP Simply Whey. The fast-absorbing whey contains added glutamine peptides, perfect for post-workout to get the amino acids to the muscles as quickly as possible. Pair that with a fast-carb for quick glycogen restoration and to assist with the post-workout insulin spike, and you have the perfect post-workout meal. My sugar sources are usually sucrose, but sometimes I change it to dextrose or even fructose.
Last meal of the Day: Quality protein + flax oil - For the same reasons I choose this combo pre-workout, I'm choosing it again as my last meal of the day. There are several reasons for this. First, to keep the body oxygenated it is recommended to get at least 2 tbsp of flax oil and at least 1/4c cottage cheese in 1 serving, and to eat that combo several times throughout the day. To keep my flax intake higher without making 1 meal too high in fat, I spread it over 2 meals. Second, I feel that a slow digesting protein with a healthy fat make an excellent combination to eat before going to bed. The fat helps slow the digestability of the protein to give you a slower release of amino acids during the night. No added carbs ensures there will be no excess fat storage. Protein source for this meal will either be cottage cheese or yogurt, or a combination of the two.
Well, that takes care of 4 of my 8 daily meals. The other 4 meals will focus on a variety of quality lean meat and protein sources, as well as fresh fibrous vegetables. This will give me a varying array of amino acids to speed up my muscle recovery between workouts, and the veggies will provide lots of fiber to keep me full, as well as vitamins and nutrients my body needs. Depending on my carb intake that day, I will add complex carbs to 1 or 2 of these 4 meals, and they will come in the form of brown rice or sweet potatoes.
My current protein sources are:
Egg whites
Chicken breast
Ground turkey
Ground beef
*To keep my animal fat down so I can take the flax combo twice daily without going over my fat allotment, I will begin substituting the ground meats with other lower-fat options, such as more chicken breast, egg whites, and white fish such as tilapia.
My current veggies are:
Spinach
Broccoli
Green Beans
Bell Peppers
*To keep my fiber intake high and to get as many nutrients as possible, I will begin adding in leafy greens, cauliflower, and I will always choose fresh or frozen veggies (not canned).
My current carbs are:
Oats
Brown Rice
Kashi 7-Grain Cereal
*I will occasionally substitute these with sweet potatoes. These 4 are my favorites so I rarely substitute them with anything else.
Fat sources:
All added fat will come from the flax oil. The rest of my fat intake will come from the small amounts found in protein powders and lean meats.
Typically, I eat 8 meals a day, spaced out about every 2 - 2.5 hours. My most important meals are breakfast, preworkout and postworkout, so I carefully consider the type of protein and carbohydrates, as well as ratios, for those meals. In addition to this, I'll be adding an oxygenating food combination to my diet twice daily to assist in recovery and performance. This formulation is based on years of proven research and is commonly used to treat and cure cancer patients, and of course it is all natural.
My daily fixed meals will be:
Breakfast: Oatmeal & 3-sourced protein powder - the amounts will vary based on my carbohydrate intake for that day, but I need slow-digesting carbs first thing in the morning to get out of a glycogen deficit. Many competitors eat whey in the morning for its fast-digesting capabilities, but the downside to this is sometimes it digests too quickly before the next meal. My solution is to take MHP Probolic-SR - a protein powder that contains whey, soy and casein, for a continual release of amino acids to keep me in a positive nitrogen balance always.
Preworkout: Cottage cheese & flax oil + complex carbohydrate - this cottage cheese & flax combination is the miracle food combo that helps oxygenate the body faster than any other food source. The flax oil is organic and cold-pressed to ensure stability and highest quality. When combined with cottage cheese (yogurt is also an option here) the protein makes the flax more easily digestable and readily available for the body. By adding a complex carbohydrate here - either 7-grain cereal, brown rice, or oats, I am getting a completely balanced whole-food meal to fuel my training session.
Postworkout: Sugar & Whey protein - The importance of nutrient selection and timing is unparalleled when it comes to postworkout. My post-workout meal has been the same for the past year, except for a few variations in the off-season that I could count on one hand. My protein of choice is MHP Simply Whey. The fast-absorbing whey contains added glutamine peptides, perfect for post-workout to get the amino acids to the muscles as quickly as possible. Pair that with a fast-carb for quick glycogen restoration and to assist with the post-workout insulin spike, and you have the perfect post-workout meal. My sugar sources are usually sucrose, but sometimes I change it to dextrose or even fructose.
Last meal of the Day: Quality protein + flax oil - For the same reasons I choose this combo pre-workout, I'm choosing it again as my last meal of the day. There are several reasons for this. First, to keep the body oxygenated it is recommended to get at least 2 tbsp of flax oil and at least 1/4c cottage cheese in 1 serving, and to eat that combo several times throughout the day. To keep my flax intake higher without making 1 meal too high in fat, I spread it over 2 meals. Second, I feel that a slow digesting protein with a healthy fat make an excellent combination to eat before going to bed. The fat helps slow the digestability of the protein to give you a slower release of amino acids during the night. No added carbs ensures there will be no excess fat storage. Protein source for this meal will either be cottage cheese or yogurt, or a combination of the two.
Well, that takes care of 4 of my 8 daily meals. The other 4 meals will focus on a variety of quality lean meat and protein sources, as well as fresh fibrous vegetables. This will give me a varying array of amino acids to speed up my muscle recovery between workouts, and the veggies will provide lots of fiber to keep me full, as well as vitamins and nutrients my body needs. Depending on my carb intake that day, I will add complex carbs to 1 or 2 of these 4 meals, and they will come in the form of brown rice or sweet potatoes.
My current protein sources are:
Egg whites
Chicken breast
Ground turkey
Ground beef
*To keep my animal fat down so I can take the flax combo twice daily without going over my fat allotment, I will begin substituting the ground meats with other lower-fat options, such as more chicken breast, egg whites, and white fish such as tilapia.
My current veggies are:
Spinach
Broccoli
Green Beans
Bell Peppers
*To keep my fiber intake high and to get as many nutrients as possible, I will begin adding in leafy greens, cauliflower, and I will always choose fresh or frozen veggies (not canned).
My current carbs are:
Oats
Brown Rice
Kashi 7-Grain Cereal
*I will occasionally substitute these with sweet potatoes. These 4 are my favorites so I rarely substitute them with anything else.
Fat sources:
All added fat will come from the flax oil. The rest of my fat intake will come from the small amounts found in protein powders and lean meats.
Wednesday's Diet - High
0700: 1/2c oats, 1/3 scoop Probolic protein (183)
-2 MHP Releve tablets
0825 - Long Routine Practice (55 minutes)
0945: 1/3 tbsp flax oil, 1/2c cottage cheese, 4 oz yogurt, 1/8c Kashi Nuggets cereal (232)
-2 MHP Activite multi's, 175mg coral calcium, 500mg ester-vit c
1200: 2 oz chicken breast, 1c broccoli, 1/3c brown rice (207)
1400 Preworkout: 2 oz chicken breast, 1/2c brown rice (200)
1515 - Train Shoulders, Traps, Calves
1630 Postworkout: 1 oz MHP Simply Whey, 1.5 tbsp honey (210)
1830: 2 oz chicken breast, 2c broccoli (179)
2030: 1c cottage cheese, 1/3 tbsp flax oil (204)
TOTALS: 29g fat, 147g carbs (23g fiber), 150g protein
-2 MHP Releve tablets
0825 - Long Routine Practice (55 minutes)
0945: 1/3 tbsp flax oil, 1/2c cottage cheese, 4 oz yogurt, 1/8c Kashi Nuggets cereal (232)
-2 MHP Activite multi's, 175mg coral calcium, 500mg ester-vit c
1200: 2 oz chicken breast, 1c broccoli, 1/3c brown rice (207)
1400 Preworkout: 2 oz chicken breast, 1/2c brown rice (200)
1515 - Train Shoulders, Traps, Calves
1630 Postworkout: 1 oz MHP Simply Whey, 1.5 tbsp honey (210)
1830: 2 oz chicken breast, 2c broccoli (179)
2030: 1c cottage cheese, 1/3 tbsp flax oil (204)
TOTALS: 29g fat, 147g carbs (23g fiber), 150g protein
Tuesday, March 14, 2006
Wk 4, Day 2 - Routine Practice, Power/Conditioning
0745 - Short Routine Practice (25 minutes)
1545 - Power & Conditioning Workout
Swings 36x20 53x15 70x10 70x10 70x10
A1: Power Clean n Jerk 2-36'sx5 2-36'sx6 2-36'sx6 2-36'sx6 2-36'sx6
A2: Snatch (L,R) 36x5,5 36x6,6 36x8,8 36x10,10 36x6,6
B1: Clean n Push Press (R,L) 53x2,2 53x3,3 53x3,3 53x3,3 53x3,3
B2: Hammer Pullups 5 6 7 5 5
Conditioning:
Swings 1 minute x 36# for 2 sets (set 1=37 set 2=40)
Snatch 2 minutes x 26# for 1 set (25 per side)
Duration: 1 hr 15 m in
1545 - Power & Conditioning Workout
Swings 36x20 53x15 70x10 70x10 70x10
A1: Power Clean n Jerk 2-36'sx5 2-36'sx6 2-36'sx6 2-36'sx6 2-36'sx6
A2: Snatch (L,R) 36x5,5 36x6,6 36x8,8 36x10,10 36x6,6
B1: Clean n Push Press (R,L) 53x2,2 53x3,3 53x3,3 53x3,3 53x3,3
B2: Hammer Pullups 5 6 7 5 5
Conditioning:
Swings 1 minute x 36# for 2 sets (set 1=37 set 2=40)
Snatch 2 minutes x 26# for 1 set (25 per side)
Duration: 1 hr 15 m in
Tuesday's Diet - Medium
0600: 4 oz yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)
0745: 1 medium apple, 1.5 oz chicken (150)
-175mg coral calcium, 500mg vit c
0930: 4 egg whites, 1 slice turkey bacon, 1 ww tortilla (150)
-MHP Activite multi-vitamin
1100: 1 container sf jello pudding (50)
1300: 1/3c oats, 1/3 scoop Probolic protein, 1 oz soy milk (148)
1430 Preworkout: 1/3c brown rice, 2.5 oz chicken (187)
-Train Power/Conditioning
1700 Postworkout: 35g MHP Simply Whey, 1 packet sugar (165)
1915: 2.5 oz ground turkey, 1/2 can green beans (126)
2100: 2/3c cottage cheese, 1/3 tbsp flax oil (156)
TOTALS: 31g fat, 122g carbs (20g fiber), 149g protein
0745: 1 medium apple, 1.5 oz chicken (150)
-175mg coral calcium, 500mg vit c
0930: 4 egg whites, 1 slice turkey bacon, 1 ww tortilla (150)
-MHP Activite multi-vitamin
1100: 1 container sf jello pudding (50)
1300: 1/3c oats, 1/3 scoop Probolic protein, 1 oz soy milk (148)
1430 Preworkout: 1/3c brown rice, 2.5 oz chicken (187)
-Train Power/Conditioning
1700 Postworkout: 35g MHP Simply Whey, 1 packet sugar (165)
1915: 2.5 oz ground turkey, 1/2 can green beans (126)
2100: 2/3c cottage cheese, 1/3 tbsp flax oil (156)
TOTALS: 31g fat, 122g carbs (20g fiber), 149g protein
Wk 4, Day 1 - Biceps, Triceps, Calves
Switched Days 1 and 2 because Friday and Monday were two intense days that offered me little recovery between... now I've given myself an extra day, and I can hit a hard routine practice first thing Monday once I get my new choreography.
Morning - Short Routine Practice (20 minutes)
Evening - Weights (Arms & Calves)
EZ Bar Curl 40x12 40x10 50x8 50x8
Straight Cable Curl 50x8 40x10 40x10 40x10
Dips 10, 10, 8 + 1 set of 15 Bench Dips
1-Arm Reverse Grip Press Downs 10x12,12 10x12,12 15x10,10 15x12,12
Donkey Calf Raise 100x10 140x15 180x12 200x10
Seated Calf Raise 45x12 45x12
Duration: 35 minutes
Total Sets: Bis=8 Tris=8 Calves=6
Morning - Short Routine Practice (20 minutes)
Evening - Weights (Arms & Calves)
EZ Bar Curl 40x12 40x10 50x8 50x8
Straight Cable Curl 50x8 40x10 40x10 40x10
Dips 10, 10, 8 + 1 set of 15 Bench Dips
1-Arm Reverse Grip Press Downs 10x12,12 10x12,12 15x10,10 15x12,12
Donkey Calf Raise 100x10 140x15 180x12 200x10
Seated Calf Raise 45x12 45x12
Duration: 35 minutes
Total Sets: Bis=8 Tris=8 Calves=6
Monday, March 13, 2006
Monday's Diet - Low
0630: 4 oz low sugar yogurt, 1/3 scoop Probolic protein (116)
0825: 1/3c oats, 1 oz Probolic protein (198)
MHP Activite multi, 175mg coral calcium, 500mg ester-c
1030: 3 oz ground turkey, 1/2 can green beans, 1 bell pepper (178)
1200 - Short Routine Practice (30 minutes)
1245 Preworkout: 2 oz chicken, 1/2c brown rice (200)
1400 Train
1500 Postworkout: 1 oz Probolic protein, 1 packet sugar (146)
1630: 1/2c cottage cheese, 4 oz yogurt, 1/8c Kashi Nuggets cereal (192)
1830: 2.5 oz chicken, 2/3c spinach (153)
2030: 2/3c cottage cheese (108)
TOTALS: 30g fat, 100g carbs (15g fiber), 156g protein
0825: 1/3c oats, 1 oz Probolic protein (198)
MHP Activite multi, 175mg coral calcium, 500mg ester-c
1030: 3 oz ground turkey, 1/2 can green beans, 1 bell pepper (178)
1200 - Short Routine Practice (30 minutes)
1245 Preworkout: 2 oz chicken, 1/2c brown rice (200)
1400 Train
1500 Postworkout: 1 oz Probolic protein, 1 packet sugar (146)
1630: 1/2c cottage cheese, 4 oz yogurt, 1/8c Kashi Nuggets cereal (192)
1830: 2.5 oz chicken, 2/3c spinach (153)
2030: 2/3c cottage cheese (108)
TOTALS: 30g fat, 100g carbs (15g fiber), 156g protein
Friday, March 10, 2006
Wk 3, Day 5 - L-E-G-S!
Backoff week. Still a butt-kicker!
Kettlebell Swings 36x20 53x15 70x10
Pyramid Deadlift 36x12 53x12 70x13 70x10 70x10
1-Leg SLDL 36'sx6,6 36'sx6,6 36'sx6,6 36'sx6,6 36'sx6,6
Giant set:
Clean n Jerk 36'sx5 36'sx6 36'sx6
Snatch 36x5,5 36x6,6 36x6,6
KB Front Squat 36'sx5 36'sx6 36'sx6
Walking Lunge 26'sx50ft. 26'sx50ft 26'sx50ft (app. 10 down, 10 back)
Duration: 1 hour
Kettlebell Swings 36x20 53x15 70x10
Pyramid Deadlift 36x12 53x12 70x13 70x10 70x10
1-Leg SLDL 36'sx6,6 36'sx6,6 36'sx6,6 36'sx6,6 36'sx6,6
Giant set:
Clean n Jerk 36'sx5 36'sx6 36'sx6
Snatch 36x5,5 36x6,6 36x6,6
KB Front Squat 36'sx5 36'sx6 36'sx6
Walking Lunge 26'sx50ft. 26'sx50ft 26'sx50ft (app. 10 down, 10 back)
Duration: 1 hour
Friday's Diet - Medium
0700: 1/3c oats, 1 oz MHP Probolic protein, 2 oz soymilk (222)
0915: 4 oz low sugar yogurt, 1/3c cottage cheese, 1 tsp flax oil (174)
(MHP Activite multi, 175mg coral calcium, 500mg vit c)
1130: 4 egg whites, 1 ww tortilla, 1/2 apple (157)
1400 Preworkout: 2.5 oz ground turkey, 1/3c brown rice (174)
(MHP Releve, MHP Anadrox)
-Train Legs (MHP TRAC Extreme, Bev Glut+BCAA's)
1630 Postworkout: 3/4 oz MHP Probolic protein, 2 packets sugar (158)
1815: 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (132)
TOTALS:
0915: 4 oz low sugar yogurt, 1/3c cottage cheese, 1 tsp flax oil (174)
(MHP Activite multi, 175mg coral calcium, 500mg vit c)
1130: 4 egg whites, 1 ww tortilla, 1/2 apple (157)
1400 Preworkout: 2.5 oz ground turkey, 1/3c brown rice (174)
(MHP Releve, MHP Anadrox)
-Train Legs (MHP TRAC Extreme, Bev Glut+BCAA's)
1630 Postworkout: 3/4 oz MHP Probolic protein, 2 packets sugar (158)
1815: 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (132)
TOTALS:
Wk 3, Day 4 - Back & Chest
Close-Grip Pullups 10, 8, 8 (w/ spotter)
Wide Lat Pulldown 80x10 80x10 90x10 100x7
Hammer Chest Press 35'sx12 45'sx10 45'sx8 45'sx8
Barbell T-Bar Row 95x12 105x10 105x10 110x8
Incline DB Bench Press 35'sx12 45'sx10 45'sx6
Deadlift 125x12 175x8 175x7
FM Chest Fly 20x15 25x11 25x10
Duration: 57 minutes
Total Sets: Back=14 Chest=10
Wide Lat Pulldown 80x10 80x10 90x10 100x7
Hammer Chest Press 35'sx12 45'sx10 45'sx8 45'sx8
Barbell T-Bar Row 95x12 105x10 105x10 110x8
Incline DB Bench Press 35'sx12 45'sx10 45'sx6
Deadlift 125x12 175x8 175x7
FM Chest Fly 20x15 25x11 25x10
Duration: 57 minutes
Total Sets: Back=14 Chest=10
Thursday, March 09, 2006
Thursday's Diet - Low
0615: 1/2c cottage cheese, 4 oz low-sugar yogurt, 1/8c Kashi Nuggets cereal (192)
0840: 4 egg whites, 1 slice turkey bacon, 1 ww tortilla (150)
-2 Activite Multi's, 175mg Coral Calcium, 500mg Ester-C
1100: 2.5 oz ground turkey, 2/3c spinach (138)
1200 - Fitness Routine Practice
1330: 2 oz chicken breast, 2c lettuce, 1/2 bell pepper (137)
1530 Preworkout: 2 oz chicken breast, 1/2c brown rice (166)
1630 - Train Back & Chest
-1/2 scoop MHP TRAC, 2 MHP Releve joint aid, 2 MHP Anadrox
1745 Posworkout: 1 oz Probolic protein, 2 packets sugar (158)
1930: 2.5 oz ground turkey, 1/3c black beans (175)
2100: 1/2c cottage cheese, 4 oz low sugar yogurt (142)
TOTALS: 32g fat, 97g carbs (23g fiber), 156g protein
0840: 4 egg whites, 1 slice turkey bacon, 1 ww tortilla (150)
-2 Activite Multi's, 175mg Coral Calcium, 500mg Ester-C
1100: 2.5 oz ground turkey, 2/3c spinach (138)
1200 - Fitness Routine Practice
1330: 2 oz chicken breast, 2c lettuce, 1/2 bell pepper (137)
1530 Preworkout: 2 oz chicken breast, 1/2c brown rice (166)
1630 - Train Back & Chest
-1/2 scoop MHP TRAC, 2 MHP Releve joint aid, 2 MHP Anadrox
1745 Posworkout: 1 oz Probolic protein, 2 packets sugar (158)
1930: 2.5 oz ground turkey, 1/3c black beans (175)
2100: 1/2c cottage cheese, 4 oz low sugar yogurt (142)
TOTALS: 32g fat, 97g carbs (23g fiber), 156g protein
Wk3, Day 3 - Shoulders
KB Double Press 26'sx10 26'sx8 26'sx8 26'sx8
Seated DB Shoulder Press 30'sx10 30'sx10 35'sx8
Seated Bent Laterals 12.5'sx12 12.5'sx12 12.5'sx10 12.5'sx10
Hammer Shoulder Press 25'sx12 35'sx10 35'sx8.5 25'sx10
Duration: 30 minutes
Total Sets Delts=15
Seated DB Shoulder Press 30'sx10 30'sx10 35'sx8
Seated Bent Laterals 12.5'sx12 12.5'sx12 12.5'sx10 12.5'sx10
Hammer Shoulder Press 25'sx12 35'sx10 35'sx8.5 25'sx10
Duration: 30 minutes
Total Sets Delts=15
Wk 3, Day 2 - Arms & Calves
Barbell Curl 45x12 45x12 55x8 55x7
Concentration Curl (L,R) 15x10,10 15x10,10 17.5x8,8
Dips 12, 10, 8
1-Arm Reverse Grip Press Downs (L,R) 15x12,12 15x8,8 10x12,12 10x12,12
Standing Calf Raise 100x15 140x10 140x10
ss w/ Seated Calf Raise 25x15 25x12 25x12
Duration: 40 minutes
Total Sets: Bis=7 Tris=7 Calves=6
Sport-Specific Training: 30 minutes flexibility & fitness routine training
Concentration Curl (L,R) 15x10,10 15x10,10 17.5x8,8
Dips 12, 10, 8
1-Arm Reverse Grip Press Downs (L,R) 15x12,12 15x8,8 10x12,12 10x12,12
Standing Calf Raise 100x15 140x10 140x10
ss w/ Seated Calf Raise 25x15 25x12 25x12
Duration: 40 minutes
Total Sets: Bis=7 Tris=7 Calves=6
Sport-Specific Training: 30 minutes flexibility & fitness routine training
Wednesday, March 08, 2006
Wednesday's Diet - High
0615: 1/2c oats, 1 oz Probolic protein (245)
0845: 1/2c cottage cheese, 1/8c Kashi Nuggets cereal, 4 oz low sugar yogurt (192)
-2 Activite multi's, 175mg Coral calcium, 500mg Ester-C
1115: 5 egg whites, 1 ww tortilla, 1/2 apple (173)
1330: 2 oz ground turkey, 2/3c spinach, 1/4c black beans (175)
1530 Preworkout: 2 oz chicken, 1/2c brown rice (166)
1630 - Train Shoulders & Abs
1730 Postworkout: 1 oz Probolic protein, 2 packets sugar, 1/2 apple (198)
1930: 2 rice cakes, 1 tbsp peanut butter (165)
2100: 2/3c cottage cheese (108)
TOTALS: 32g fat, 152g carbs (28g fiber), 145g protein
0845: 1/2c cottage cheese, 1/8c Kashi Nuggets cereal, 4 oz low sugar yogurt (192)
-2 Activite multi's, 175mg Coral calcium, 500mg Ester-C
1115: 5 egg whites, 1 ww tortilla, 1/2 apple (173)
1330: 2 oz ground turkey, 2/3c spinach, 1/4c black beans (175)
1530 Preworkout: 2 oz chicken, 1/2c brown rice (166)
1630 - Train Shoulders & Abs
1730 Postworkout: 1 oz Probolic protein, 2 packets sugar, 1/2 apple (198)
1930: 2 rice cakes, 1 tbsp peanut butter (165)
2100: 2/3c cottage cheese (108)
TOTALS: 32g fat, 152g carbs (28g fiber), 145g protein
Tuesday, March 07, 2006
Diet Changes
After baseline dieting for the past 2 1/2 weeks, my average carb intake is 125g per day. Anything lower than that is pushing my limits. What I plan to do is a cycle of low, medium and high carbs @ 100/125/150.
Monday - 100g
Tuesday - 125g
Wednesday - 150g
Thursday - 100g
Friday - 125g
Weekends - Unrestricted for now
I'm starting this week and we'll see how it goes, and if any changes need to be made.
Monday - 100g
Tuesday - 125g
Wednesday - 150g
Thursday - 100g
Friday - 125g
Weekends - Unrestricted for now
I'm starting this week and we'll see how it goes, and if any changes need to be made.
Tuesday's Diet - Medium
0550: 1/3c oats, 1/2 scoop Probolic, 2 oz soy milk (183)
0800: 1 slice turkey bacon, 4 egg whites, 1 ww tortilla (150)
-2 Activite multi's, 175mg coral calcium, 500mg ester-c
1000: 2.5 oz chicken, 1/4c brown rice, 1c sauteed broccoli (229)
1300: 2 oz chicken, 1 can green beans (144)
1500: 1 packet cream of wheat, 3 egg whites (134)
1700 Preworkout: 1/3c cottage cheese, 1/4c Kashi Nuggets cereal (159)
-Train Arms & Calves
1915 Postworkout: 1 scoop Probolic protein, 1 packet sugar (173)
2100: 2/3c cottage cheese, 1 pineapple slice (135)
TOTALS: 26g fat, 126g carbs (26g fiber), 150g protein
0800: 1 slice turkey bacon, 4 egg whites, 1 ww tortilla (150)
-2 Activite multi's, 175mg coral calcium, 500mg ester-c
1000: 2.5 oz chicken, 1/4c brown rice, 1c sauteed broccoli (229)
1300: 2 oz chicken, 1 can green beans (144)
1500: 1 packet cream of wheat, 3 egg whites (134)
1700 Preworkout: 1/3c cottage cheese, 1/4c Kashi Nuggets cereal (159)
-Train Arms & Calves
1915 Postworkout: 1 scoop Probolic protein, 1 packet sugar (173)
2100: 2/3c cottage cheese, 1 pineapple slice (135)
TOTALS: 26g fat, 126g carbs (26g fiber), 150g protein
Monday, March 06, 2006
Monday's Diet - Low
0730: 1/2c cottage cheese, 2 slices pineapple, 6 baby carrots (147)
1000: 1/3c oats, 4 egg whites, 1 tsp flax oil (213)
-Short routine practice
1230 Preworkout: 1/2c brown rice, 1/2 can tuna (171)
-Power & Conditioning Workout
1545 Postworkout: 1 scoop Probolic protein, 1 packet sugar (174)
1730: 2.5 oz chicken, 1c sauteed broccoli (192)
2015: 1c cottage cheese, 1/3 scoop Probolic protein, 2 oz soy milk (230)
TOTALS: 27g fat, 81g carbs (12g fiber), 142g protein
1000: 1/3c oats, 4 egg whites, 1 tsp flax oil (213)
-Short routine practice
1230 Preworkout: 1/2c brown rice, 1/2 can tuna (171)
-Power & Conditioning Workout
1545 Postworkout: 1 scoop Probolic protein, 1 packet sugar (174)
1730: 2.5 oz chicken, 1c sauteed broccoli (192)
2015: 1c cottage cheese, 1/3 scoop Probolic protein, 2 oz soy milk (230)
TOTALS: 27g fat, 81g carbs (12g fiber), 142g protein
Wk 3, Day 1 - Power & Conditioning
This morning I did a short routine practice, as follows:
5 minutes cardio warmup on bike
15 minutes flexibility & splits
30 minutes strength work
-headstand, planches, straddle & pike presses, 1-arm pushups
Power & Conditioning Workout
A1: Combo Clean, Squat, Press 2-36x4 2-36x5 2-36x6 2-36x6
A2: Pullups 1,2,3 1,2,3,4 1,2,1,3,1 1,1,1,1,1,1,1,1
B1: Windmill 36x5,5 36x6,6 36x6,6
B2: Power Clean n Jerks 36x5,5 2-36x4 2-36x4
Snatch 26x13 in 30 seconds, 26x25 in 1 min
Swings 36x40 in 1 min, 36x37 in 1 min Drop Set: 53x10-36x10-26x20-18x20
Duration: 1 hour 10 min
5 minutes cardio warmup on bike
15 minutes flexibility & splits
30 minutes strength work
-headstand, planches, straddle & pike presses, 1-arm pushups
Power & Conditioning Workout
A1: Combo Clean, Squat, Press 2-36x4 2-36x5 2-36x6 2-36x6
A2: Pullups 1,2,3 1,2,3,4 1,2,1,3,1 1,1,1,1,1,1,1,1
B1: Windmill 36x5,5 36x6,6 36x6,6
B2: Power Clean n Jerks 36x5,5 2-36x4 2-36x4
Snatch 26x13 in 30 seconds, 26x25 in 1 min
Swings 36x40 in 1 min, 36x37 in 1 min Drop Set: 53x10-36x10-26x20-18x20
Duration: 1 hour 10 min
Wk 2, Day 5 - Legs
Swings 36x20 53x15 70x10 53x20 36x15
Clean n Jerks 2-36x6 2-36x6 2-36x6 2-36x6 2-36x6
Squats 140x10 160x9 180x8 190x6 210x6
Giant Set:
Front Squats 2-53x5 2-53x4
1-Leg SLDL 2-53x5, 5 2-53x4,4
KB Deadlift 2-53x10 2-53x8
KB Farmer's Lunge 2-36's 1x down, 1/2 back
Clean n Jerks 2-36x6 2-36x6 2-36x6 2-36x6 2-36x6
Squats 140x10 160x9 180x8 190x6 210x6
Giant Set:
Front Squats 2-53x5 2-53x4
1-Leg SLDL 2-53x5, 5 2-53x4,4
KB Deadlift 2-53x10 2-53x8
KB Farmer's Lunge 2-36's 1x down, 1/2 back
Monday's Diet
0730: 1/2c cottage cheese, 2 pineapple slices, 6 baby carrots (147)
1000: 1/3c oats, 4 egg whites, 1 tsp flax oil(213)
-2 Activite Multi's, 175mg Coral Calcium, 500mg Ester-C
1245 Preworkout:
1400 - Train Power & Conditioning
1530 Postworkout: 1 scoop Probolic-SR, 1 packet sugar (173)
1000: 1/3c oats, 4 egg whites, 1 tsp flax oil(213)
-2 Activite Multi's, 175mg Coral Calcium, 500mg Ester-C
1245 Preworkout:
1400 - Train Power & Conditioning
1530 Postworkout: 1 scoop Probolic-SR, 1 packet sugar (173)
Subscribe to:
Posts (Atom)
