Weekly Food Diary 10-17-2008 13 days out.

Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/4 cup
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 1/2 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 1

Non Work Out-

Chicken 4 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies

Cardio: 13 sessions of 65 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 986
Protein: 163 grams
Carbs: 36 grams
Fats: 25 grams

Weekly Food Diary 10-11-208

Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/3 cup
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 1/2 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 1

Non Work Out-

Chicken 4 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies

Cardio: 12 sessions of 65 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 1030
Protein: 163 grams
Carbs: 36 grams
Fats: 26 grams

Weekly Food Diary 10-4-208

Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/2 cup
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 1/2 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 1

Non Work Out-

Chicken 4 oz
Br. Rice 1/4 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Sweet Potato 1/2 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies


Cardio: 12 sessions of 65 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 1097
Protein: 163 grams
Carbs: 54 grams
Fats: 26 grams

Weekly Food Diary 9-27-2008

Four Weeks out from photoshoot!

Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/2 cup
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 1 1/2 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 1 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 2

Non Work Out-

Chicken 4 oz
Br. Rice 1/2 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies


Cardio: 12 sessions of 60 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 1154
Protein: 163 grams
Carbs: 67 grams
Fats: 26 grams

Weekly Food Diary for 9-15-08

Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/2 cup
Fruit 2 oz
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 2 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 2 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 3

Non Work Out-

Chicken 4 oz
Br. Rice 1 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies


Cardio: 12 sessions of 55 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 1294
Protein: 163 grams
Carbs: 102 grams
Fats: 26 grams

Weekly Food Diary for 9-6-08

Upped the calories 'cause im actually leaner than last week!! wooohoo! full muscles, but lean and mean! hehe...


Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/2 cup
Fruit 2 oz
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 2 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 2 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 3

Non Work Out-

Chicken 4 oz
Br. Rice 1 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Sweet Potato 1 1/2 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies


Cardio: 12 sessions of 55 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 1310
Protein: 163 grams
Carbs: 106 grams
Fats: 26 grams

Weekly Food Diary for 8-30-08

Hey all,
I am not competing anymore but I am going to do a photo shoot so I am still on the diet but we increased the carbs a tad but then increased cardio as well. Take a look and if you have any questions please let me know!!

Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/2 cup
Fruit 2 oz
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 2 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 1 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 1 1/2

Non Work Out-

Chicken 4 oz
Br. Rice 1 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Sweet Potato 1 1/2 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies


Cardio: 12 sessions of 55 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 1222
Protein: 163 grams
Carbs: 84 grams
Fats: 26 grams

Weekly Food Diary for 8-23-08

Meal 1:
Protein powder 1 1/2 scp
Oatmeal 1/2 cup
Fruit 2 oz
Flax Oil 1 tsp

Meal 2:
Chicken 5 oz
Sweet Potato 1 1/2 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:
Post Work out:
Pro powder 1 1/2 scp
Rice Cakes 1 1/2

Non-Work out:
Chicken 4 oz
Br. Rice 1/2 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:
Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:
Lean Beef or Chicken 5 oz
Greens Veggies

Calories: 1263 grams
Protein: 163 grams
Carbs: 83 grams
Fats: 31 grams
Cardio: 12 sessions of 50 minutes each during the week.

Weekly Food Diary for 8-17-08

Meal 1:

Protein powder 1 1/2 scp
Oatmeal 1/2 cup
Fruit 2 oz
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 1 1/2 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out:
Pro powder 1 1/2 scp
Rice Cakes 1 1/2

Non-Work out:

Chicken 4 oz
Br. Rice 1/2 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies

Calories: 1263 grams
Protein: 163 grams
Carbs: 83 grams
Fats: 31 grams

Cardio: 11 sessions of 50 minutes each during the week.

Weekly Food Diary for 8-10-08

Meal 1:

Protein powder 1 1/2 scp
Oatmeal 1/2 cup
Fruit 3 oz
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 2 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work Out
Protein powder 1 1/2 scp
Rice Cakes 1 1/2

Non-Work Out day
Chicken 4 oz
Br. Rice 1/2 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Fish Oil 1tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies

Calories: 1249
Protein: 135 grams
Carbs: 112grams
Fats: 29 grams

Weekly Food Diary for 8-3-08

Hey Bloggers!
My nutritionist decided to bump my calories up since we have an extra 2 weeks for the North American Championships!! SOOO for one week I will be less sleepy and be able to hit it up harder in the gym! He added fruit and some extra carbs. Proteins and fats stay the same as last week. As well as cardio.


Meal 1:

Protein powder 1 1/2 scp
Oatmeal 1/2 cup
Fruit 3 oz (I choose kiwi because they are really good!)
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 2 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post work out
Protein powder1 1/2 scp
Rice Cakes 2

Non Workout Day
Chicken 4 oz
Br. Rice 1/2 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Sweet Potato 1 1/2 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies


1242 calories
163 grams of protein
89 grams of carbs
26 grams of fat

10 sessions of cardio at 50 minutes each.

Weekly Food Diary for 7-25-08

Meal 1:

Protein powder 1 1/2 scp
Oatmeal 1/2 cup
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 1 1/2 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out:

Protein powder 1 1/2 scp
Rice Cakes 2

Non-Work Out:

Chicken 4 oz
Br. Rice 1/4 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:


Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies


163g of Protein
67g of Carbs
26 grams of fat

10 sessions of cardio at 50 minutes each.

Weekly Food Diary for 7-21-08

Meal 1:

ProPowder 1 1/2 scp
Oatmeal 1/2 cup
Flax Oil 1 tbsp

Meal 2:

Chicken 5 oz
Sweet Potato 1 1/2 oz
Green Veggies
Flax Oil 1 tbsp

Meal 3:

Work out Day:
Pro Powder 1 1/2 scp
Rice Cakes 2

Non Work out Day:
Chicken 4 oz
Br. Rice 1/2 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:


Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies

Calories: 1244 Protein: 163 grams Carbs: 67 Fats: 36grams
Cardio is 8 sessions for 45 minutes.

Weekly Food Diary for 7-14-08

Meal 1:

1 1/2 Scoops of protein powder
1/2 cup of oatmeal
1 tbs of flax oil

Meal 2:

5 oz Chicken
2 oz Sweet Potato
Green Veggies
1 tbsp Flax Oil

Meal 3:
Post workout- 1 1/2 scoops protein and 2 rice cakes

Non work out day
4 oz Chicken
1/2 oz Br. Rice
Green Veggies
1 tsp Flax Oil

Meal 4:

5 oz Chicken
1 1/2 oz Sweet Potato
Green Veggies
1tsp Fish Oil

Meal 5:
5 oz Lean beef or chicken
Green veggies

Calories: 1290 Protein: 163g Carbs: 74g Fat: 38g
7 days of cardio at 45 minutes a session.
15% bodyfat and 122lbs.

Weekly Food Diary for 7-4-08

Meal 1
Pro 1 1/2 scp
Oatmeal 1/2 cup
Apple 2 oz
Flax Oil 1 tbsp


Meal 2
Chicken 5 oz
Sweet Potato 2 oz
Green Veggies
Flax Oil 1 tbsp

Meal 3

Post Work Out:
Pro 1 1/2 scp
Rice Cakes 2

Non-Work out Day Meal 3
Chicken 4 oz
Br. Rice 1/2 oz
Green Veggies
Flax Oil 1 tsp

Meal 4
Chicken 5 oz
Sweet Potato 2 oz
Green Veggies
Fish Oil 1 tsp

Meal 5

Lean Beef or Chicken 5 oz
Brown Rice 1/4 oz
Greens Veggies

1353 Calories, 163 grams of protein, 90 grams of carbs, 38 grams of fat. Starts this Tomorrow!

Cardio is 6 days at 45 minutes a session.

Current Diet 6-23-08

Meal 1

1 1/2 scp Protien powder
1/2 cup Oatmeal
2 oz Apple
1 tbsp Flax Oil

Meal 2
5 oz Chicken
3 ozSweet Potato
Green Veggies
1 tbsp Flax Oil

Meal 3

Post work out option 1:
4 oz Chicken
1 1/2 oz White Rice


or

1 1/2 scp Protien powder
3 Rice Cakes


Non Work out day:
4 oz Chicken
1/2 oz Br. Rice
Green Veggies
1 tsp Flax Oil

Meal 4

5 oz Chicken
2 oz Sweet Potato
Green Veggies
1 tsp Fish Oil

Meal 5

5 oz Lean Beef or Chicken
1/2 oz Brown Rice
Greens Veggies

Weekly Food Diary for 6-16-08

Meal 1

Protien shake with 1 1/2 Scoops of protein
1/2 Oatmeal
3 oz. Apple
1 tbsp Flax Oil


Meal 2
5 oz Chicken
4 oz Sweet Potato or 1 oz of brown rice
Green Veggies
1 tbsp Flax Oil


Meal 3

Post Work out:
Protien shake with 1 1/2 scoops of protein and 4 no salt rice cakes.

Non Work Out:

4 oz Chicken
1 0z Br. Rice
Green Veggies
1 tsp Flax Oil

Meal 4

5 oz Chicken
3 oz Sweet Potato or 1 oz brown rice.
Green Veggies
1 tsp Fish Oil


Meal 5

5oz Lean Beef or Chicken
1/2 oz Brown Rice
Greens Veggies

Current Diet 6-6-08

Meal 1:
Protein shake:
1 1/2 scoops of protein
1/2 cup of oatmeal
1 tbs of flax oil

Meal 2:
Chicken
Sweet Potato
Green Veggies
Flax Oil

Meal 3:

Chicken
Br. Rice
Green Veggies
Flax Oil

Meal 4:

Chicken
Sweet Potato
Green Veggies
Fish Oil

Meal 5:
Lean Beef or Chicken
Brown Rice
Greens Veggies