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

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

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

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

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

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

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

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

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