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

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

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*

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

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

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