Supplements!

Here is my current and updated supplementation program:

Daily
Multi-Vitamin
Multi-Mineral
Potassium
Glucosamine
Glutamine
Melatonin

Every Other Day & Occasional
Flax Oil or Capsules
Soy Isoflavones
Alpha Lipoic Acid
Acetyl L-Carnitine
CoQ10
XocoMatte (chocolate-based antioxidant)
Alfalfa (nutrients & antioxidants)

With the start of my next training phase (April 2), I will be adding in more strength and muscle building supplements. They will include:

Universal Animal Pak (Multi-Vitamin)
BSN NO-Explode (Creatine) (Pre-WO)
Animal Nitro G (Sugars, Amino Acids) (Post-WO)

Fit Figures Bodybuilding Workshop!

Hi everyone! It's time again to begin prep for the spring 2007 competition season, and we're kicking it off with our first event of the year - a bodybuilding workshop. The event will be held in Woodbridge, VA on Mar. 17, 2007.

This event is open to figure/fitness girls as well, because I believe that to be successful in either of these disciplines, you have to train and eat like a bodybuilder!

Topics include training, nutrition, supplementation, posing, goal setting/motivation.

Special guests include Kareem Petteway (WNBF Pro), Rachelle Cannon (NPC Figure & NPC Arnold Fitness Competitor). We will have a panel of professional figure and bodybuilding guests to answer your questions and offer advice.



Don't miss this this informative and exciting event!

For more information and to register, please go to: http://www.alissacarpiofitness.com/workshop.html

The event flier is attached to this message.

Good luck in 2007 and hope to see you at a workshop!
-Alissa

Week 2

Day 1 (1/12/07 - Fri)
1. T-Bar Row 50x12 75x8 75x8
2. Lat Pulldown 90x12 100x10 110x6/drop/80x8
3. KB 1-arm Row (R,L) 35x8ea. 35x8ea. 35x8ea.
4. FM Lat Pulldown 60x12 60x10 60x10
5. Donkey Calf Raise 120x20 240x12 280x10 300x8 220x8

Back=13
Calves=5
Time=35 minutes


Day 2 (1/15/07 - Mon)
1. KB Swings 35x20 44x15 53x15
2. BB Squat 95x12 95x12 95x10
3. KB Double Deadlift 2-35x10 2-35x12 2-35x10
4. Seated Leg Curl 60x12 60x10 60x10

Sets=12
Time=30 minutes
*Was hard to go easy... had to keep reminding myself. Legs are on a separate protocol from the rest of the body since they are recovering. Can't make it intense, can't do force reps, can't increase weight or volume.

Week 1

This program started on Jan. 4 (Thu). Four completed training days constitutes one training "week."

Day 1 (1/4/07 - Thu)
1. T-Bar Row 50x15 75x8 75x8
2. Lat Pulldown 100x10 100x10 100x7
3. Double KB Row 2-35x6 2-26x10 2-35x6/drop/2-26x6
4. FM Lats (R,L) 50x15ea. 60x12ea/drop/60x8,6
5. BB Curl 45x8 45x6/rp/2 45x4/rp/2

Sets=13
Time=35 minutes


Day 2 (1/5/07 - Fri) *First full leg workout since injury & without pain!
1. KB Swings 35x25 44x20 53x15
2. KB Pyramid Deadlift 53x15 70x12 80x8
3. BB Squat 95x10 135x6 135x6
4. Seated Leg Curl 70x12 70x10(R-20x5) 70x10(R-20x5)
5. Donkey Calf Raise 120x20 240x12 280x10

Sets=15
Time=40 minutes


Day 3 (1/8/07 - Mon)
1. DB Shoulder Press 25x15 30x12 35x8 40x4.5
2. Upright Row 40x12 40x12 50x10 (Right elbow hurts, have to lower weight/pressure)
3. 1-Arm KB Press (R,L) 35x5,4 35x8ea. 44x6ea. 53x3ea.
4. Bent Laterals 12.5x15 15x12 12.5x12
5. FM Shoulder 45x12 45x9 45x7

Sets=17
Time=38 minutes


Day 4 (1/9/07 - Tue)
1. FM Pushup 12, 8, 8
2. DB Incline Press 35x9 40x8
3. Rope Pressdown 35x10 35x10 35x9
4. Leg Extension (FLEX) 60x12 75x10 90x8rp4rp4

Time=25 minutes

Coming along...

Well, I am closer to recovery than I've been in the past 6 months! I did my first "real" leg workout two Fridays ago, and felt pretty good - maybe around 85%. Granted, my volume was nearly cut in half, but it's better than nothing! I've learned a great deal of patience and not to rush things, especially injuries! I am praying to be able to get back on stage in the late summer/fall, and to be in Dallas in November competing at Nationals again. I don't know what God is holding for me in the future, so I will try and roll with the punches and be content no matter what.

I am at least setting a loose training plan for 2007, since I am a planning freak, lol! I have app. 44 weeks until Nationals. Divide that up and you get 3 12-week phases and 1 8-week phase. My timeline goals are to be recovered well enough to resume regular leg training at the end of this 8-week phase (mid-March). Other phase goals are to begin taking dance lessons, and head into phase 2 by taking private gymnastics lessons. I want to be as prepared as possible, so I will condition and recover for the next 8 weeks prior to starting the lessons. However, this is a lot harder with a full-time job that requires some travel, plus going to school part-time. I will do my best to balance all without having to get EVERYTHING done, and without compromising my spiritual and family life.

For those that have read this far, thank you for stopping by my Blog to see what I've been up to. I appreciate your concern! Wish me the best as I wish nothing but the best to you in 2007 and beyond.

Lissa

Week 1, Day 2 - Delts, Legs

Great workout today, though I got to the gym feeling tired and crappy... I left feeling great! :)

Rehab: 5 minutes stretching (AM), chiropractor adjustment (PM)

Start: 1935
Finish: 2010

Seated DB Shoulder Press 30x12 30x12 35x6 35x7
KB Double Press 26'sx6 26'sx6 26'sx8(Push last 4)
Upright Row 50x12 50x12 60x8 60x6,2
Standing DB Reverse Laterals 12.5x12 12.5x12 15x10
Seated Leg Curl 70x12 70x12 70x12
ss w/ Leg Extension 50x12 60x10 60x10

Week 1, Day 1 - Back & Calves

Start: 1610
Finish: 1657 (45 minutes)

1. Wide Lat Pulldown 90x15, 90x15, 100x8, 110x6-drop-90x4
2. FLEX Row 20'sx10, 20'sx10, 20'sx10
3. BB Row (Over)65x12, (Under)65x12, (Over)75x8, (Under)75x8
4. Free Motion Lat Pulldown 60x12, 60x10, 70x8

1. Donkey Calf Raise (Straight)120x15, (Out)200x12, (Out)280x12
2. Seated Calf Raise (Straight)75x12, (Out)75x12, (Out)75x12

Volume
Back=14 sets
Calves=6 sets

Friday & Saturday

Dave and I started walking together... something we can both do at the same pace while my hamstring recovers and he gets his strength back from rotator cuff injury and appendectomy.

Friday: 1.8 mile walk, 52 minutes
Saturday: same as Friday

My Update - Been a while!

Hey everyone (if anyone's still reading this!), hope you are all doing well. I am doing fine. I've been pretty busy lately, although none of it has been fitness related (if you can believe it, since I've lived and breathed fitness for the past 6 years.).

First, I started a new job. Some of you may know I'm a government contractor in Information Technology. Well, my old contract ended Sep. 30 and I was left jobless. Luckily, my old boss forwarded my resume to the CEO of a new company, and I was a direct referral. I interviewed and got the job with the National Guard Bureau, the organization that combines the Air and Army Guard into one entity. Anyway, I work in the Joint Operations Center, which all the state Guard entities report up to for all their operations. My team at KSI is responsible for developing the web application interface that the entire National Guard uses to communicate - track their status, supplies and missions. I am a tech support for the users and am also responsible for web content, training documentation and online help. I just started my 4th week working at NGB and I LOVE it.

In the meantime, I am working on my education as well. I am going back to school in January to finish my B.S. in Business with a specialization in Mgmt. Information Systems. Right now, I am working on several IT certifications, including my Network+ and my MCSA.

Fitness-wise, I am still recovering from my torn hamstring that I incurred in mid-June, 3 weeks before Team Universe. I haven't been able to train legs 100% since the injury, and have had to cut my training volume back to about 25% of what I had been doing - it was hard, but I now know it is the best thing for me in order to recover the fastest and fullest. I am just getting over a cold, but now that my job is on a set schedule, I will be training in the mornings, before work, and will lift 3 days a week and try to get some sort of cardio in - such as a morning walk/jog - twice per week.

My competition plans, although very loose right now, are to be at Nationals in Dallas next November. This will depend on many factors, two of the most important being 1) a full recovery of my hamstring and 2) a vast improvement in my fitness routine skills, which I hope will come in the form of gymnastics (I plan to take lessons once I am healed).

So, I haven't dropped of the face of the Earth, and I haven't "quit" competing, I'm just taking a short break to rest, re-focus, and come back with a better attitude (and a better routine!).

Thanks everyone, love you all!

xoxo
Lissa

Wed, Aug 23

Phase 2, Week 2
Day 3 – Kettlebell Training (demo at gym)

0545: 1/2c oats, 1/3c cottage cheese, 2 oz unsweetened soy milk, 1.5 tsp flax oil
0830: Pure Protein bar
…

Supplements - same as yesterday, plus 1/2 packet BSN NO-Explode pre-workout

Tue, Aug 22

Phase 2, Week 2
Day 2 – Cardio, Abs
…

0545: 1/3c oats, 1/2c cottage cheese, 2 tsp flax oil
0800: Kashi Go Lean nut roll (5g fat, 28g carbs, 6g fiber, 12g protein)
1000: 2/3c cottage cheese, 15 raisins, 1/3c oats
1220: Tuna Salad, 2 saltine crackers, Diet Dr. Pepper
1450: 1 medium plum, 1 cheese stick
1630: 1/2c cottage cheese, 4 oz CC yogurt, wheat germ, 1 tbsp peanut butter
1720: 1 bowl Raisin Nut Bran, 4 oz unsweetened soy milk
1930: Luna bar
2055: 1 egg, 3 whites, 2 slices turkey bacon

Supplements: Added Lipoic Acid and Soy Isoflavones to supplement program today.
Shaklee Multi-vitamin/Mineral
L-Glutamine, 2-3 5g doses
CoQ10, 2-60mg doses
Melatonin 40mg
In Food: Flax oil/ground flax seed, whey, casein/soy, wheat germ

Mon, Aug 21

Phase 2, Week 2
Day 1 – Back, Shoulders
…

Last week ended with a killer leg workout! Strength is not fully up yet, but the hamstring is noticeably improving (albeit very slowly). Calves are still sore from Friday, so I’m bumping them back to tomorrow.

I’m tightening the diet back up this week… weight gain was pretty controlled over the past 5 weeks of my off-season, but it’s creeping up a little too high for comfort right now, lol. I may count macros/calories, but for now it’s just 1-2 less meals, smaller portions, and limited complex carbs. Cheats will be kept out until the weekend.

0545: 1/2c cottage cheese, wheat germ, 4 oz CC yogurt, 1/2c Nature’s Promise bran cereal, 1 tsp flax oil
0845: Kashi Go Lean Nut Roll (5g fat, 28g carbs (6g fiber), 12g protein)
1130: 2/3c cottage cheese, 1/3c oats, wheat germ, cinnamon
1345: 4 oz chicken breast, salad, Wishbone spray dressing, 1 medium plum
1630 Pre-workout: 1/3c oats, 1/2 scoop MHP Probolic protein, 4 oz soy milk
*Train 1815-1915*
1920 Post-workout (snack): 20g MHP Simply Whey, 2 rice cakes w/ 1 tbsp honey
2100: 1/2c cottage cheese, 4 oz CC yogurt, 1 tbsp peanut butter, 1 small zucchini

Thu, Aug 17

Half day at work today because it's our company picnic (which I'm not attending, but I still get out of work - ha!).

Off from weights, tonight will be cardio, abs & stretching. Hamstring is slowly getting better.

Phase 2, Week 1
Day 3 - Cardio, Abs

0550: 1 packet low-sugar oatmeal, 1/4c oats, 20g MHP Probolic, 4 oz unsweetened soy milk
0845: 1 container CC yogurt, 3/4c cottage cheese, wheat germ, raisins, ground flaxseed, 1/4c oats
1100 Lunch: egg salad on whole wheat, 1 container SF Jell-O, Diet Pepsi

Wed, Aug 16

Phase 2, Week 1
Day 2 – Kettlebell Strength Training
…

Today’s Diet
0525: 2 Kashi whole grain blueberry waffles, 1/2c cottage cheese, SF syrup
0750: Pure Protein bar
0950: EAS RTD, Kashi Peanut Butter bar
Lunch: Egg salad (1 whole egg, 2 whites, salt & pepper, 2 tbsp light mayo) on whole wheat, 1 container SF Jell-O
Pre-workout: 1/2c cottage cheese, 1 container CC yogurt, 20 raisins, 1.5 tbsp wheat germ, 1/4c oats
Post-workout: 18g whey protein, 1 bowl Raisin Nut bran cereal w/ unsweetened soy milk
Dinner (1945): 1 black bean veggie burger, brown rice/black beans, 1/2 avocado, 1 container SF Jell-O pudding & 1/4c cottage cheese

Supplements
Upon waking: CoQ10 60mg, Glucosamine 1200mg
AM: Shaklee multi-vitamin pack (multi, B-complex, Vit C, E-Complex)
Pre-workout: NO-Explode ½ packet
Post-workout: 5g Glutamine, Shaklee multi & B-complex
In food: Protein blends - whey/soy/milk in Pure Protein bar & EAS RTD, whey protein shake & soy protein/isoflavones after workout
Before bed: Glucosamine 800mg, Melatonin, CoQ10 60mg
…

Tue, Aug 15

Phase 2, Week 1
Day 1 – Back, Shoulders & Calves

KB Clean n Jerk 2-26x15 2-26x12 2-36x10 2-36x10
T-Bar Row 50x15 75x10 75x10 50x10
Seated DB Shoulder Press 2-30x15 2-35x10 2-40x8
Wide Lat Pulldown 90x12 100x12 100x10
DB Bent Laterals 2-12.5x15 2-15x12 2-15x12
Seated Close Cable Row 70x12 80x10 80x10
Seated Calf Raise 45x20 45x15 55x15 65x12
Back=10 sets, Shoulders=10 sets, Calves=4 sets
Duration: 75 minutes

Today’s Diet
0545: 1/2c golden flax cereal, 4 oz unsweetened soy milk
0800: Pure Protein bar
1115: Tuna salad on whole wheat, 1 container SF Jell-o
1400: OS Trim meat stick, 1/2c cottage cheese, 1 container CC yogurt, 1.5 tbsp wheat germ, 20 raisins
1630 Pre-workout: 1 packet low-sugar oatmeal + 1/4c oats, 1/2c cottage cheese, 5 pecans
1915 Post-workout: 1 packet N-Large MRP
2100: 1/3c cottage cheese, 1/3c golden flax cereal

Supplements
Upon waking: CoQ10 60mg, Glucosamine 1200mg
AM: Shaklee multi-vitamin pack (multi, B-complex, Vit C, E-Complex)
1700 Pre-workout: L-Glutamine 5g, NO-Explode ½ packet
1915 Post-workout: Shaklee multi-vitamin and B-Complex
Before bed: L-Glutamine 5g, CoQ10 60mg, Glucosamine 800mg
In food: Soy isoflavones, soy protein and ground flaxseed in golden flax cereal and soy milk, eaten at meals 1 and 7; Protein blends - whey/soy milk in Pure Protein bar, whey/casein in N-Large shake

Tue, Aug 15

Phase 2, Week 1
Day 1 – Back, Shoulders & Calves

KB Clean n Jerk 2-26x15 2-26x12 2-36x10 2-36x10
T-Bar Row 50x15 75x10 75x10 50x10
Seated DB Shoulder Press 2-30x15 2-35x10 2-40x8
Wide Lat Pulldown 90x12 100x12 100x10
DB Bent Laterals 2-12.5x15 2-15x12 2-15x12
Seated Close Cable Row 70x12 80x10 80x10
Seated Calf Raise 45x20 45x15 55x15 65x12

Today’s Diet
0545: 1/2c golden flax cereal, 4 oz unsweetened soy milk
0800: Pure Protein bar
1115: Tuna salad on whole wheat, 1 container SF Jell-o
1400: OS Trim meat stick, 1/2c cottage cheese, 1 container CC yogurt, 1.5 tbsp wheat germ, 20 raisins
1630 Pre-workout: 1 packet low-sugar oatmeal + 1/4c oats, 1/2c cottage cheese
1915 Post-workout: 1 packet N-Large MRP
2100: 1/2c cottage cheese, 1/3c golden flax cereal, 1/3c cottage cheese

Supplements
Upon waking: CoQ10 60mg, Glucosamine 1200mg
AM: Shaklee multi-vitamin pack (multi, B-complex, Vit C, E-Complex)
1700 Pre-workout: L-Glutamine 5g, NO-Explode ½ packet
1915 Post-workout: Shaklee multi-vitamin and B-Complex
Before bed: L-Glutamine 5g, CoQ10 60mg, Glucosamine 800mg

August Update

I haven't been on in a while. I've been spending some quality time with my husband, family and friends, and just enjoying the rest of the summer! I have been consistent with my workouts, but I am balancing everything and focusing more on my relationships right now. Eating is always nice, too! :)

It's been over a month since the Team Universe. I've learned a lot, changed a lot and ate a lot! Seriously, my body and mind are very much rested and my injury is slowly recovering. In fact, the main focus of my training right now is to slowly rehabilitate my torn hamstring so that it doesn't get any worse. The last month of training was a sort of detraining period, where I went down in volume and also focused on treatment of my injury. I would say my hamstring is about 20% improved. The range of motion is slowly coming back, but it still takes a good 20-minute warm-up to get there. Patience is definitely a vital part of this process!

The areas I am looking to improve for my next show are my routine – it needs increased difficulty – and to add some size to my calves, and to just continue training my physique the way I have been… which is prioritizing my back, shoulders and quads. I would like to increase my flexibility, which was at its best ever prior to my injury, and increase my abdominal strength to be able to perform more difficult presses and planches. I am also seriously looking into taking gymnastics classes, but that will have to wait until the injury heals.

So for now, my main focus is on weight training, to maintain the strength and size I have, and using cardio, stretching and other techniques to maintain an off-season weight and to rehab my injury. I haven’t done any routine training since the show. This week, I actually start my new training split. Here is the layout for the new split:

Mon – Back & Shoulders
Tue – Cardio & Rehab; Calves & Abs
Wed – Kettlebell Strength Training
Thu – Cardio & Rehab; Calves & Abs
Fri – Legs

My Tue & Thu workouts are my flexible days, so they can be added in to another day if I can’t make it in due to a work conflict or similar appointment.

Aside from training and eating, the rest of my life is filled with my IT system administration job, which is a contract position to expire Sep 30, so I am again in job search mode. I am looking to switch from DMS (messaging administration) to a technical writer, which is much more fitting for me and conducive to two of my loves in life – information technology and writing!

I am still staying active in the industry by doing demos and tours for my sponsor, MHP, and hope to be a part of the athlete team repping at the Olympia and the Arnold, if my schedule allows. I will be attending all the local shows and either offering my services backstage or judging the events. I will also be scheduling some photo shoots and guest performances towards the end of the year, so keep an eye on my website schedule for updates.

Wednesday

0540: Smoothie - 1/2c plain nonfat yogurt, 4 oz orange/pineapple juice, 15g MHP Probolic protein (vanilla), 1 peach

0900: 1/3c oats, 25g MHP Probolic (cookies n cream)

Tuesday

0600: Protein shake - 1 scoop MHP Probolic-SR, 8 oz soy milk (sugar free), 1/2c nonfat yogurt

0830: 1/2c cottage cheese, 1 container CC yogurt, 1 medium apple

1030: 3 oz chicken, 3c lettuce, 1/4c sundried tomatoes, Wishbone 10-cal spray dressing

1200: Luncheon at work

1445: Egg salad sandwich - 1 whole egg, 2 egg whites, 1 tbsp light Mayo, mustard, pepper, on 2 slices WW bread, 1c mixed veggies

1615 Preworkout: 1c Kashi cinnamon harvest cereal, 3 oz soy/3 oz cow's milk, 1/3c cottage cheese

1830 Postworkout: 20g ON whey protein, 1 multi-grain rice cake

2000: 1 whole egg, 3 egg whites, 1c green beans, 1 slice WW toast

Subtotals: 41, 189, 163

Monday

After taking a week “off,” I am ready to get things going again with my off-season weight maintenance plan.

0610 – Protein Smoothie (1/4c oats, ½ banana, 1/2c plain nonfat yogurt, 2/3 packet MHP Probolic Vanilla Protein, cinnamon, splenda, 1c Silk (no sugar added)) 378, 8, 44(5), 32

0900 – Pure Protein bar (280)

1130 – 3 oz chicken breast, 1.5c mixed veggies (broccoli, carrots, watercress, snap peas)

1330 – Salad (2.5 oz chicken breast, 2c lettuce, sun-dried tomato slices, WishBone 10-calorie vinaigrette spray dressing), string cheese

1500 – 1/2c 1% cottage cheese, 1 container Lite n Fit yogurt (Key Lime Pie), ½ banana

1630 Pre-workout - 1c Kashi cinnamon harvest cereal, 4 oz soymilk, 4 oz milk, 1/3c cottage cheese

Train Back/Biceps 1730-1815

1830 Post-workout – 25g ON Whey Isolate, 2 rice cakes, 2 tsp jam

2000 – 1.5 whole egg + 3 egg whites, 2c broccoli, 1 slice ww toast, 1 tbsp natty PB

TOTALS: 2167 cals, 47g fat, 235g carbs, 217g protein
*Notes: Protein way too high, fat and carbs slightly high... fix for tomorrow!