Saturday's Diet

Numbers today: 100/175/25

0755: 1/2c oats, 15g MHP Probolic protein (192)

1000: 1.5 oz chicken breast, 2c lettuce, 1/2 sliced cucumber, 5 baby carrots, 1c broccoli, 1/2 tomato (152)

1200: 1/3c cottage cheese, 1 tsp flax oil, 1/4c oats (161)

1400: 1.5 oz chicken breast, 2c lettuce, 1/4c kidney beans, 1 container SF pudding (190)

1600: 3 egg whites, 1 packet cream of wheat, 5 baby carrots (152)

1800: 1 container SF pudding, 2 multi-grain cinn. rice cake (160)

2000: 1/2c cottage cheese, 1 tbsp natural PB (172)

2130: 1 bag Healthy Choice Popcorn (100)

TOTALS: 26g fat, 176g carbs(30g fiber), 99g protein

Wk 4, Day 5 - Friday

0750-0850 - Fitness Routine (Conditioning & Flexibility)

1530-1645 - Quads & Hams
Swings 36x20 36x20 53x15 53x15
Romanian Deadlift 53x10 70x10 70x12 70x12
Squat 135x10 165x8 185x7 200x5 185x8
B1: 1-Leg SLDL 2-36x6/6 2-36x10/10 2-53x6/6 2-53x5/5
B2: KB Front Squat 2-36x6 2-36x10 53x8 53x8
Pyramid Deadlift 70x12 70x10 70x10

Friday's Diet

One more low day, then carb UP!

0700: 1/3c oats, 20g MHP Probolic (166)

0750-0850 - Routine practice (conditioning)

0900: 1/2c cottage cheese, 1 tsp flax, 1 rice cake (156)

1115: 2 oz chicken breast, 2c brocc/cauli (138)

1300: 1 whole egg, 2 whites, 1c green beans (149)

1445 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)

-Train Quads/Hams

1630 Postworkout: 20g whey protein, 2 multi-grain rice cakes (176)

1845: 2 oz chicken breast, 2c lettuce, 1c sliced cucumber (110)

2030: 1/2c cottage cheese, 10g MHP Probolic, 4 egg whites (187)

TOTALS: 29g fat, 103g carbs, 149g protein

Wk 4, Day 4 - Thursday

AM: 30 minutes routine (Strength & Flexibilty)

PM: Shoulders/Triceps/Calves

Thursday's Diet

0715: 1/3c oats, 20g MHP Probolic (166)

0900: 1 whole egg, 3 whites, 1 rice cake (158)

-30 minutes Flexibility & light Strength work

1100: 1/2c cottage cheese, 1 tsp flax oil, 1c sliced cucumber, 1/4c green beans (145)

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

1500 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)

-Train 1615-1715 - Shoulders/Triceps/Calves

1730 Postworkout: 20g whey protein, 1 multi-grain rice cake, 1 plain rice cake (161)

1915: 2 oz chicken breast, 2c brocc/cauli (138)

2100: 2/3c cottage cheese, 15g MHP Probolic (167)

TOTALS: 29g fat, 101g carbs, 149g protein

Wk 4 Day 3 - Wednesday

AM: 30 minutes routine - strength & flexibility

PM: Power & Conditioning - 1 hour

Wednesday's Diet

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

-Train Routine - Strength & Flexibility (30 minutes)

0915: 2 oz chicken breast, 1.5c green beans (159)

1130: 4 oz yogurt, 1/2c cottage cheese (142)

1300: 1 whole egg, 2 whites, 1 rice cake (138)

1445: 4 egg whites, 1c brocc/cauli, 1 sliced cucumber (110)

1630 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (161)

-Train Power & Conditioning (1700-1800)

1830 Postworkout: 20g whey protein, 1 cinn. rice cake (126)

1945: 2.5 oz chicken breast, 2c lettuce, 1/2c green beans (137)

2115: 1/2c cottage cheese, 1 tsp flax oil (122)


TOTALS: 31g fat, 98g carbs, 150g protein

Tuesday's Diet - High Carbs!

Can't wait to eat all these tasty carbs... Mmmm!

Numbers: 125 pro, 150 carb, 25 fat

0725: 1/2c oats, 20g MHP Probolic protein (212)

0800-0900 - Routine practice

0945: 1/2c oats, 1/3c cottage cheese (187)

1130: 2 oz chicken breast, 1.5c brocc/cauli, 1.25c sliced cucumber (142)

1315: 4 egg whites, 1 packet cream of wheat (150)

1515: 2 oz chicken breast, 1.5c brocc/cauli, 1 rice cake (160)

1715: 1/3c cottage cheese, 1 tsp flax oil, 1/4c oats (161)

1815-1900 - Strength & Core workout

1915: 15g Whey protein, 2 rice cakes, 1 tsp honey (148)

2100: 1 tbsp natural peanut butter, 1/3c cottage cheese (144)

TOTALS: 25g fat, 151g carbs, 127g protein

Wk 4, Day 1 - Monday

8:00am-9:00am - 1 hour routine practice
-Choreography & Conditioning/Endurance
-Flexibility

4:00-5:00pm - Back/Biceps/Calves
Wide Grip Pullups 9, 7
Underhand Barbell Row 85x12 85x12 95x10 95x10
Wide Lat Pulldown 80x10 80x12 80x12 90x10
Barbell T-Bar Row 50x10 50x10 50x10
Free Motion 1-Arm Row (R,L) 50x12/12 50x10/10 50x10/10

Barbell Curl 45x10 45x10 45x8 45x8 (3 negs on last 2 sets)
Rope Curl 35x12 35x12 Drop:40x10-30x8

Leg Press Calf Raise (Toes Out) Machinex25 45'sx15 45'sx15 45'sx10,5
Seated Calf Raise (Toes Out) 25x20 45x15 25x20

Total Sets: Back=16 Biceps=7 Calves=7

Week 4 Training Outline

Here's what's on schedule for this training week:

5/16 - Had to make some unexpected changes to this... switched the PM workout for Tues & Wed.

Monday - 1 hour routine practice (AM); Back/Biceps/Calves (PM)
Tuesday - 1 hour routine practice (AM); 45 minutes strength/core (PM)
Wednesday - 1 hour routine practice (AM); Power/Conditioning (PM)
Thursday - 1 hour routine practice (AM); Shoulders/Triceps/Calves (PM)
Friday - 45 minutes Pilates mat (AM); Quads/Hams (PM)
Saturday - Rest
Sunday - Rest

Monday's Diet

One low carb day - can I make it?! ;)

0635: 1/4c oats, 1/2c cottage cheese, 2 oz. soy milk (171)

0900: 1 whole egg, 2 egg white, 1 sliced cucumber (146)

1100: 1/2c cottage cheese, 1 tsp flax oil (122)

1240: 2.5 oz chicken breast, 2c brocc/cauli (159)

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

Train 1530-1640 (Back/Biceps/Calves)

1700 Postworkout: 20g Whey protein, 1 tsp honey, 1 rice cake (132)

1830: 2 oz chicken breast, 2c lettuce, 1c sliced cucumber (111)

1945: 5 egg whites (82)

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

TOTALS: 27g fat, 80g carbs, 157g protein

Sunday's Diet

Today's Goals Numbers: 150 protein, 100 carbs, 30 fat

0840: 1/3c oats, 20g MHP Probolic protein (165)

1030: 6 egg whites, 2c broccoli (153)

1215: 1/2c cottage cheese, 1/2 cucumber, 1 tsp flax oil (142)

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

1545: 2.5 oz chicken breast, 2c broccoli (159)

1730: 4 oz yogurt, 1/8c oats, 1/2 cucumber (153)

1915: 2 whole eggs, 3 whites (199)

2100: 1/3c cottage cheese, 1 container SF pudding, 15g MHP Probolic (173)

TOTALS: 29g fat, 102g carbs (20g fiber), 149g protein

Saturday - Carbs & Rest!

Well, I made it through the weeks' training and low-carb days! Now I get a nice full rest day today, plus again my 175g carbs! :)

Numbers today: 100/175/25

0735: 1/2c oats, 15g MHP Probolic protein (192)

0945: 3 egg whites, 1/2 sliced cucumber, 8 baby carrots, 1c broccoli, 1 tsp flax oil (167)

1200: 1/3c cottage cheese, 1 tsp flax oil, 1/4c oats (161)

1400: 4 egg whites, 1 packet cream of wheat, 8 baby carrots (180)

1600: 4 oz yogurt, 1/3c cottage cheese, 1 container SF pudding (174)

1800: 1.5 oz chicken breast, 2c lettuce, 1/4c kidney beans 1/2 sliced cucumber (150)

2000: 1 container SF pudding, 4 oz yogurt, 1 multi-grain cinn. rice cake (170)

2130: 1 bag Healthy Choice Popcorn (100)

TOTALS: 26g fat, 172g carbs(30g fiber), 102g protein

Friday - LEGS!

Off from routine practice today, my body got a nice and needed break from all the high-impact joint-jarring moves on the hardwood floor. In addition, I went to my massage therapist for a nice hour-long deep tissue. Felt very relaxed and rejuvenated, which resulted in a great leg workout!

AM: 45 minutes Pilates Mat

PM: Quads/Hams

Swings 36x20 53x15 53x15
Pyramid Deadlift 53x15 53x20 70x10 70x8
Squat 135x9 155x10 175x8 195x7 175x10
B1: 1-Leg SLDL 2-36x6/6 2-36x10/10 2-53x5/5 2-53x3/3
B2: Front Squat 2-36x6 2-36x10 53x8 53x5 53x4

Duration: 1 hour 20 minutes

End of Week Check-In (May 12)

Weeks Out: 5 (Jr. Nationals), 9 (Team Universe)
Weeks Complete: Diet-7; Training-11
Starting Weight: 152.0 lbs.
Today's Weight: 145.4 lbs.
Total Loss This Week: 2.9 lbs.
Total Loss to Date: 6.6 lbs.
Estimate Left to Goal: 6.4 lbs.

Estimate Goal Weight: 139 lbs.
Average Weekly Loss Goal: 2.0 lbs.

Things are kicked into high gear and it's crunch time! I am on lock-down for the month of May, and I have 5 weeks left to get into the best condition of my life! I know I can easily match my previous condition, but to place top 3 in a field of about 30 girls, I will have to beat my own personal best. I've already put on about 4 lbs. of muscle during my December-February off-season, so that was very successful. Now, to just stay on track and bring my body in exactly where I want it to be. My goal is to be a little tighter than I was for Nationals last year, particularly in my hamstrings and lower abs, and to get more quad separation as well. I am tracking perfectly towards my goal, so it's just a matter of time and patience, as well as sticking to my diet and training my tail off! :)

Friday's Diet & Check-In

Weight today: 145.4 (3 lb. loss since 1 week ago!)

My bodyfat is falling off on Dr. Joe's new plan for me! The cool thing is, with all the carb and calorie cycling, it's something I'm able to maintain without feeling over-deprived. One more day and I can carb up tomorrow.

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

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

1030-1115 - Pilates

1130: 2 oz chicken breast, 1/3c brown rice (156)

1315: 1/2c cottage cheese, 1 tsp flax oil, 1/2 cucumber (142)

1520: 1.5 oz chicken breast, 1c broccoli (90)

1645 Preworkout: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181)

1730 - Train Legs w/ Dylan

1830 Postworkout: 20g MHP Probolic, 1 rice cake, 1 tsp honey (134)

1945: 5 egg whites, 4 oz yogurt (142)

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

TOTALS: 30g fat, 100g carbs, 150g protein

Week 3 Training Summary

I haven't been posting my workouts on a daily basis this week, but my training volume and intensity are increasingly higher! Here's a breakdown of this week:

Mon - AM 1 hour routine practice; PM Back/Biceps/Calves
Tue - 1 hour Power/Conditioning workout; PM 1 hour routine practice
Wed - AM 45 min routine practice & Abs; PM 45 minute routine strength workout
Thu - AM 1 hour routine practice & deep stretching; PM Shoulders/Triceps/Calves
Fri - AM 45 min Pilates; PM Legs
Sat - OFF
Sun - Want to come into the gym for another strength-oriented routine practice... we'll see!

*Every routine practice consists of at least 20 minutes flexibility work and hitting all my strength moves. Those workouts that are designated as stretching/flexibility and/or strength include additional extensive training in those respective areas.

ONLY 5 MORE WEEKS TO JUNIOR NATIONALS FIGURE!!!

Thursday's Diet - Same as Wed

Trying to keep things simple here without changing too many meals, except those that are placed around my two training sessions.

Today's Numbers: 150 protein/100 carbs/30 fat

0620: 1/3c oats, 20g MHP (165)

0815: 1 whole egg, 2 whites, 1 rice cake (138)

-Train Routine - Conditioning & Flexibility (1 hour)

1030: 4 oz yogurt, 1/2c cottage cheese (142)

1215: 2 oz chicken breast, 1.5c brocc/cauli, 1/4c brown rice (180)

1430: 5 egg whites, 1c brocc/cauli, 1c sliced cucumber (129)

1615 Preworkout: 1/4c oats, 1/3c cottage cheese, 1 tsp flax oil (189)

-Train Shoulders/Tris/Calves (1700-1800)

1805 Postworkout: 20g MHP Probolic protein, 1 rice cake, 1 tsp honey (135)

1845: 2.5 oz chicken breast, 2c brocc/cauli (159)

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


TOTALS: 27g fat, 103g carbs, 151g protein

Wednesday's Diet - Mod Low

1st of three moderately low (100g) carb days... all I can say is, can't wait til Saturday!

Today's Numbers: 150 protein/100 carbs/30 fat

0620: 1/3c oats, 25g MHP (185)

0830: 1 whole egg, 2 whites, 1 rice cake (138)

-Train Routine - Conditioning & Flexibility (45 minutes); 10 minutes Ab work

1035: 4 oz yogurt, 1/4c cottage cheese (101)

1200: 2 oz chicken breast, 1.5c brocc/cauli, 1/3c brown rice (197)

1415: 1/2c cottage cheese, 1 tsp flax oil (122)

- Train Routine - Strength & Flexibility

1705: 25g MHP Probolic protein, 1 rice cake (133)

1830: 2 oz chicken breast, 2c lettuce, 1/4c brown rice (152)

1945: 4 egg whites, 2c brocc/cauli (120)

2115: 2/3c cottage cheese, 10g Probolic protein (147)

TOTALS: 29g fat, 100g carbs, 155g protein

Tuesday's Diet - Carb Up!

I thought today would never come, lol! Weighed in this morning at 147.1 - yay! I get 150g carbs today! :)

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

0900: 1/3c cottage cheese, 1 packet cream of wheat, 1 rice cake 1 tsp flax oil (213)

1015-1115 - Train Power & Conditioning

1120: Postworkout: 1 rice cake, 2 tsp honey, 20g MHP Probolic protein (156)

1300: 2 rice cakes, 1/3c cottage cheese (124)

1445: 2 oz chicken breast, 2c brocc/cauli (138)

Train routine - 1530-1630

1700 1/2c oats, 3 egg whites (182)

1900: 1.5 oz chicken breast, 1.5c brocc/cauli, 1c cucumber slices (118)

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

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