2010 Competition Diet

NOTES:

-diet officially began on a Monday, but “official weigh-ins” are on Fridays, as Friday will be the day before all competitions (held on Saturdays)

-when inclines are listed for treadmill works (or level on stairs), this indicates highest incline achieved during session, and does not imply that entire session was performed at said incline; typically, incline starts low and increases every 5 minutes to peak height, then decreases every 5 minutes until total time is completed; no holding on to treadmill during walks

-cardio is performed first thing in the morning on an empty stomach (fasted cardio) whenever possible; during the week, cardio is typically performed at home on my treadmill; on weekends, when I start work early at the gym, it is performed before my shift on the step mill; insofar as I take a day off of cardio, it is usually on Wednesdays, because this is my leg-training day

Monday, December 28^th– 275.6lbs

-begin competition diet via ketogenic (no-carb) diet

-current supplements: 1 Animal Flex pack (joint maintenance), 2 taurine tablets (anti-cramping), 2 scoops Metabosol (weight-management supplement), 2 ephedrine tablets (weight-management supplement), 2 caffeine tablets (weight-management supplement)

8:30am: 25 minutes treadmill, 3mph, 10% incline

9:15am: 2c egg whites, 4 whole eggs

12:00pm: 8oz chicken, 1oz almonds

3:15pm: 8oz chicken, 1oz almonds

6:00pm: 75g whey protein, 2tbsp natural peanut butter

9:00pm: 75g whey protein, 2tbsp natural peanut butter

12:00am: 2c egg whites, 4 whole eggs

Tuesday, December 29^th

Same

Wednesday, December 30^th

Same

Thursday, December 31^st

Same

Friday, January 1^st, 2010– 277.4lbs

Same

Saturday, January 2^nd

Same; cardio performed on stairs, level 5

Sunday, January 3^rd

Same; cardio performed on stairs, level 5

: cardio reduced to 30 minutes/day on Tues/Thurs/Sat onlyMonday, January 4^th

Same diet

Tuesday, January 5^th

Same; cardio performed on treadmill, 30 minutes, 3mph, 12% incline

Wednesday, January 6^th

Same; no cardio

Thursday, January 7^th

Same; cardio performed on treadmill, 30 minutes, 3mph, 12% incline

Friday, January 8^th– 271.3lbs (down 6.1bs)

New supplements added in: 9 fish oil capsules/day (broken into 3 servings of 3 capsules); 2 niacin tablets; 2 calcium tablets

9:10am: 2c egg whites, 4 whole eggs

12:15pm: 8oz chicken, 1oz almonds

3:30pm: 8oz chicken, 1oz almonds

5:30pm: 75g whey protein, 2tbsp natural peanut butter

9:00pm: first cheat meal of diet: 14oz filet mignon w/ mushrooms and onions, asparagus, 2 large baked potatoes w/ sour cream and butter

1:00am: 1.5c oatmeal, 1/3c raisins, honey

Saturday, January 9^th– 276.0lbs (up 4.7lbs from cheat meal)

Back to base diet

Cardio performed on stairs (30 minutes, level 5)

Sunday, January 10^th

Same base diet; cardio performed on stairs (30 minutes, level 5)

: ephedrine increased to 3 tablets (75mg)/dayMonday, January 11^th

9:00am: 2c egg whites, 4 whole eggs

12:30pm: 8oz chicken, 1oz almonds

3:10pm: 8oz chicken, 1oz almonds

6:00pm: 75g whey protein, 2tbsp natural peanut butter

9:00pm: 75g whey protein, 2tbsp natural peanut butter

12:30am: 2c egg whites, 4 whole eggs

No cardio

Tuesday, January 12^th

Same; cardio performed on treadmill, 3mph, 8% incline)

Wednesday, January 13^th

Same diet; no cardio

Thursday, January 14^th

Same diet; 30 minutes cardio performed on treadmill, 3mph, 12% incline

Friday, January 15^th– 272.0lbs (up .7lbs)

9:15am: 2c egg whites, 4 whole eggs

12:15pm: 8oz chicken, 1oz almonds

3:30pm: 8oz chicken, 1oz almonds

6:25pm: 75g whey protein, 2tbsp peanut butter

8:30pm: cheat meal: 2 large bowls of spaghetti with meat sauce, 3 pieces of garlic bread

Saturday, January 16h– 274.6lbs (up 2.6lbs from cheat meal)

Same base diet; 30 minutes cardio performed on stairs, level 5

Sunday, January 17^th

Same base diet; 30 minutes cardio performed on stairs, level 4

: reduced egg whites servings to 1.5c, increased cardio to 5x/week, 35 minutesMonday, January 18^th

8:45am: 35 minutes treadmill, 3mph, 8% incline

9:30am: 1.5c egg whites, 4 whole eggs

12:10pm: 8oz chicken, 1oz almonds

3:30pm: 75g whey protein, 2tbsp natural peanut butter

5:50pm: 8oz chicken, 1oz almonds

9:20pm: 75g whey protein, 2tbsp natural peanut butter

1:15am: 1.5c egg whites, 4 whole eggs

Tuesday, January 19^th

Same diet; 35 minutes cardio performed on treadmill, 3mph, 10% incline

Wednesday, January 20^th

Same diet, no cardio

Thursday, January 21^st

Same diet; 35 minutes cardio performed on treadmill, 3mph, 12% incline

Friday, January 22^nd– 268.4lbs (down 3.6lbs)

9:00am: 1.5c egg whites, 4 whole eggs

12:10pm: 8oz chicken, 1oz almonds

3:15pm: 8oz chicken, 1oz almonds

6:45pm: 75g whey protein, 2tbsp natural peanut butter

9:00pm: cheat meal: 16oz filet mignon, mushrooms, onions, small stack of pancakes w/ syrup, walnuts, banana slices

Saturday, January 23^rd– 272.4lbs (up 4lbs from cheat meal)

Same base diet; 35 minutes cardio performed on stairs, level 5

Sunday, January 24^th

Same base diet; 35 minutes cardio performed on stairs, level 4

: increase cardio to 6 days/weekMonday, January 25^th

8:10am: 35 minutes treadmill, 3mph, 12% incline

9:10am: 1.5c egg whites, 4 whole eggs

11:40am: 8oz chicken, 1oz almonds

2:55pm: 75g whey protein, 2tbsp natural peanut butter

6:20pm: 75g whey protein, 2tbsp natural peanut butter

9:30pm: 8oz chicken, 1oz almonds

12:00am: 1.5c egg whites, 4 whole eggs

Tuesday, January 26^th

Same base diet, 35 minutes cardio performed on treadmill, 3mph, 12% incline

Wednesday, January 27^th

Same base diet, no cardio

Thursday, January 28^th

Same base diet, 20 minutes cardio performed on stairs at level 5, then later 15 minutes cardio performed on treadmill, 3mph, 5% incline

Friday, January 29^th– 262.4lbs (down 6lbs)

9:00am: 35 minutes treadmill, 3mph, 12% incline

9:35am: 1.5c egg whites, 4 whole eggs

12:10pm: 8oz chicken, 1oz almonds

3:00pm: 8oz chicken, 1oz almonds

6:30pm: 75g whey protein, 2tbsp natural peanut butter

8:30pm: cheat meal: Fogo de Chao: lots of meat (mostly steak), mashed potatoes, plantains, salad bar, 2 brownies, 1 large piece of turtle cheesecake, 1 diet Coke w/ rum

Saturday, January 30^th– 266.4lbs (up 4lbs from cheat meal)

Same base diet; 30 minutes cardio performed on stairs, level 5

Sunday, January 31^st

Same base diet; 35 minutes cardio performed on stairs, level 5

: switch diet over to carb cycle diet– protein remains high on all days; on lifting days (M/W/F), carbs are moderately high (250g) while fats are at trace levels; on non-lifting days (Tu/Th/Sa/Su), carbs are at trace levels while fats are moderately high (about 135g/day), which is essentially the keto diet; cardio remains at 6x/week, 30 minutesMonday, February 1^st (carb day)

8:30am: 30 minutes treadmill, 3mph, 11% incline

9:00am: 2c egg whites, 1c oatmeal

12:20pm: 8oz chicken, 1c oatmeal

2:50pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:20pm: 50g whey protein, 3/4c oatmeal

12:45am: 2c egg whites, 4oz chicken

Tuesday, February 2^nd (no-carb day)

8:45am: 30 minutes treadmill, 3mph, 9% incline

10:00am: 1.5c egg whites, 4 whole eggs

12:50am: 8oz chicken, 1oz almonds

4:00pm: 62g whey protein, 2tbsp natural peanut butter

7:00pm: 8oz chicken, 1oz almonds

9:30pm: 62g whey protein, 2tbsp natural peanut butter

12:00am: 1.5c egg whites, 4 whole eggs

Wednesday, February 3^rd

Repeat carb day (Monday); no cardio

Thursday, February 4^th

Repeat no-carb day (Tuesday); 30 minutes treadmill, 3mph, 11% incline

Friday, February 5^th– 261.2lbs (down 1.2lbs)

Repeat carb day (Monday), 30 minutes treadmill, 3mph, 11% incline

Saturday, February 6^th

Repeat no-carb day (Tuesday); 30 minutes treadmill, 3mph, 11% incline

Sunday, February 7^th

Repeat no-carb day (Tuesday); 30 minutes treadmill, 3mph, 11% incline

: diet and cardio exactly the same as week 6Monday, February 8^th

Carb day; 30 minutes treadmill, 3mph, 9% incline

Tuesday, February 9^th

No-carb day; 30 minutes treadmill, 3mph, 11% incline

Wednesday, February 10^th

Carb day; no cardio performed

Thursday, February 11^th

No-carb day; 30 minutes treadmill, 3mph, 11% incline

Friday, February 12^th– 259.0lbs (down 1.2lbs)

Carb day; 30 minutes treadmill, 3mph, 11% incline

Saturday, February 13^th

No-carb day; cardio increased to 40 minutes/day; 40 minutes stairs, level 5

Sunday, February 14^th

No-carb day; 40 minutes stairs, level 5

: diet remains exactly the same in terms of protein/carb/fat levels, slight alterations to selections (egg whites lowered, chicken increased); cardio remains at 40 minutes/dayMonday, February 15^th

Carb day

8:00am: 40 minutes treadmill, 3mph, 13% incline

9:10am: 1c egg whites, 4oz chicken, 1c oatmeal

12:00pm: 8oz chicken, 1c oatmeal

3:00pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

10:00pm: 50g whey protein, 3/4c oatmeal

1:00am: 2c egg whites, 4oz chicken

Tuesday, February 16^th

No-carb day

8:00am: 40 minutes treadmill, 3mph, 13% incline

9:00am: 1c egg whites, 4 whole eggs, 2oz chicken

12:30pm: 8oz chicken, 1oz almonds

3:10pm: 8oz chicken, 1 oz almonds

6:00pm: 50g whey protein, 2tbsp natural peanut butter

9:30pm: 50g whey protein, 2tbsp natural peanut butter

12:00am: 1c egg whites, 4 whole eggs, 2oz chicken

Wednesday, February 17^th

Carb day (repeat Monday); no cardio

Thursday, February 18^th

No-carb day (repeat Tuesday); 40 minutes treadmill, 3mph, 11% incline

Friday, February 19^th– 257.0lbs (down 2.0lbs)

Carb day (repeat Monday); 40 minutes treadmill, 3mph, 13% incline

Saturday, February 20^th

No-carb day; cardio increased to 50 minutes/day; 50 minutes stairs, level 5

Sunday, February 21^st

No-carb day; 50 minutes stairs, level 5

Monday, February 22^nd

Carb Day

8:00am: 50 min treadmill, 3mph, 11% incline

9:00am: 1c egg whites, 4oz chicken, 1c oatmeal

12:00pm: 8oz chicken, 1c oatmeal

3:00pm: 50g whey protein, 1c oatmeal

6:00pm: 8oz chicken, 1c oatmeal

9:30pm: 50g whey protein, 3/4c oatmeal

1:00am: 2c egg whites, 4oz chicken

Tuesday, February 23^rd

No-Carb Day

8:00am: 50 min treadmill, 3mph, 11% incline

9:10am: 1c egg whites, 4 whole eggs, 2oz chicken

12:00pm: 8oz chicken, 1oz almonds

3:00pm: 50g whey protein, 2tbsp peanut butter

6:30pm: 8oz chicken, 1oz almonds

9:30pm: 50g whey protein, 2 tbsp peanut butter

12:30am: 1c egg whites, 4 whole eggs, 2oz chicken

Wednesday, February 24^th: dropped ephedrine from protocol (letting body re-regulate)

Carb day (repeat Monday), no cardio

Thursday, February 25^th

No-carb day (repeat Tuesday), 50 minutes treadmill (3mph, 15% incline)

Friday, February 26^th– 257lbs (up .4lbs)

Carb day (repeat Monday), 50 minutes treadmill (3mph, 9% incline)

Saturday, February 27^th: cardio increased to 60 minutes/day, 6 days/week

No-carb day (repeat Tuesday)

Sunday, February 28^th

No-carb day (repeat Tuesday)

Monday, March 1^st

Carb day

8:15am: 60 minutes treadmill, 3mph, 15% incline

9:30am: 1c egg whites, 4oz chicken, 1c oatmeal

12:15pm: 8oz chicken, 1c oatmeal

3:15pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:00pm: 50g whey protein, 3/4c oatmeal

12:30am: 2c egg whites, 4oz chicken

Tuesday, March 2^nd

No-carb day

8:30am: 30 minutes treadmill, 3mph, 11% incline

9:00am: 1c egg whites, 4 whole eggs, 2oz chicken

11:15am: 30 minutes treadmill, 3mph, 9% incline

12:15pm: 8oz chicken, 1oz almonds

3:30pm: 8oz chicken, 1oz almonds

6:00pm: 50g whey protein, 2 tbsp peanut butter

9:30pm: 50g whey protein, 2 tbsp peanut butter

12:30am: 1c egg whites, 4 whole eggs, 2oz chicken

Wednesday, March 3^rd

Carb day (repeat Monday), no cardio

Thursday, March 4^th

No-carb day (repeat Tuesday), 60 minutes treadmill, 3mph, 11% incline

Friday, March 5^th– 252.8lbs (down 4.6lbs)

Carb day (repeat Monday), 60 minutes treadmill, 3mph, 11% incline

Saturday, March 6^th

No-carb day (repeat Tuesday), 60 minutes stairs (200 floors)

Sunday, March 7^th

No-carb day (repeat Tuesday), 50 minutes stairs (165 floors)

Monday, March 8^th

Carb day

8:00am: 60 minutes treadmill, 3mph, 15% incline

9:00am: 1c egg whites, 4oz chicken, 1c oatmeal

12:15pm: 8oz chicken, 1c oatmeal

2:55pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:00pm: 50g whey protein, 3/4c oatmeal

12:15am: 2c egg whites, 4oz chicken

Tuesday, March 9^th

No-carb day

8:10am: 60 minutes treadmill, 3mph, 15% incline

9:15am: 1c egg whites, 4 whole eggs, 2oz chicken

12:45pm: 8oz chicken, 1oz almonds

3:15pm: 8oz chicken, 1oz almonds

6:00pm: 50g whey protein, 2 tbsp peanut butter

9:30pm: 50g whey protein, 2 tbsp peanut butter

12:30am: 1c egg whites, 4 whole eggs, 2oz chicken

Wednesday, March 10^th

Carb day (same as Monday), no cardio

Thursday, March 11^th

No-carb day (same as Tuesday), 60 minutes treadmill, 3mph, 11% incline

Friday, March 12^th– 250.4lbs (down 2.4lbs)

Carb day: decided to double my carbs for the day (a “re-feed day”) to see how my body fills out (how well my muscles absorb the glycogen), and how it affects my metabolism

.

8:00am: 60 minutes treadmill, 3mph, 13% incline

9:10am: 1c egg whites, 4oz chicken, 2c oatmeal

12:30pm: 8oz chicken, 2c oatmeal

3:30pm: 8oz chicken, 2c oatmeal

6:25pm: 50g whey protein, 2c oatmeal

8:30pm: 7oz flank steak, 6oz sweet potato, asparagus, mushrooms, salad w/ balsamic vinaigrette dressing

12:30am: 2c egg whites, 4oz chicken

Saturday, March 13^th

No-carb day (same as Tuesday), 60 minutes stairs (200 floors)

Sunday, March 14^th

No-carb day (same as Tuesday), 60 minutes treadmill, 3mph, 11% incline

Monday, March 15^th

Carb day

8:10am: 60 minutes treadmill, 3mph, 11% incline

9:20am: 1c egg whites, 4oz chicken, 1c oatmeal

12:15pm: 8oz chicken, 1c oatmeal

2:50pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:30pm: 50g whey protein, 3/4c oatmeal

12:30pm: 2c egg whites, 4oz chicken

Tuesday, March 16^th

No-carb day

8:10am: 60 minutes treadmill, 3mph, 13% incline

9:15am: 1c egg whites, 4 whole eggs, 2oz chicken

12:00pm: 8oz chicken, 1oz almonds

3:00pm: 50g whey protein, 2 tbsp peanut butter

6:15pm: 8oz chicken, 1oz almonds

9:00pm: 50g whey protein, 2 tbsp peanut butter

12:00am: 1c egg whites, 4 whole eggs, 2oz chicken

Wednesday, March 17^th

Carb day (same as Monday), no cardio

Thursday, March 18^th

No-carb day (same as Tuesday), 60 minutes treadmill, 3mph, 11% incline

Friday, March 19^th– 245.0lbs (down 5.4lbs)

Carb day: decided to do another double carb day (a “re-feed day”) to see how my body fills out (how well my muscles absorb the glycogen), and how it affects my metabolism

(given that last week, I ended up coming down more than 5lbs AFTER doing a re-feed day!).

6:40am: 60 minutes treadmill, 3mph, 11% incline

7:50am: 1c egg whites, 4oz chicken, 2c oatmeal

12:20pm: 8oz chicken, 2c white rice

3:30pm: 50g whey protein, 2c oatmeal

6:30pm: 8oz chicken, 2c white rice

9:30pm: 50g whey protein, 2c oatmeal

12:00am: 2c egg whites, 4oz chicken

Saturday, March 20^th

No-carb day (repeat Tuesday), 60 minutes stairs, 200 floors

Sunday, March 21^st: begin taking ephedrine/caffeine stack again (2x/day)

No-carb day (repeat Tuesday), 60 minutes stairs, 200 floors

Monday, March 22^nd

Carb day

8:05am: 60 minutes treadmill, 3mph, 15% incline

9:15am: 1c egg whites, 4oz chicken, 1c oatmeal

12:15pm: 8oz chicken, 1c oatmeal

2:45pm: 8oz chicken 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:00pm: 50g whey protein 3/4c oatmeal

12:15am: 2c egg whites, 4oz chicken

Tuesday, March 23^th

No-carb day

8:05am: 60 minutes treadmill, 3mph, 11% incline

9:15am: 1c egg whites, 4 whole eggs, 2oz chicken

12:30pm: 8oz chicken, 1oz almonds

3:10pm: 8oz chicken, 1oz almonds

6:00pm: 50g whey protein, 2tbsp peanut butter

9:10pm: 50g whey protein, 2tbsp peanut butter

12:00am: 1c egg whites, 4 whole eggs, 2oz chicken

Wednesday, March 24^th

Carb day (same as Monday), no cardio

Thursday, March 25^th

No-carb day (same as Tuesday), 60 minutes treadmill, 3mph, 9% incline

Friday, March 26^th– 239.8lbs (down 5.2lbs)

Carb day: continuing to double carbs on Fridays, given that my weight is seemingly dropping faster with the increased carb intake

6:30am: 60 minutes treadmill, 3mph, 9% incline

7:30am: 1c egg whites, 4oz chicken, 2c oatmeal

10:30am: 50g whey protein, 2c oatmeal

12:30pm: 8oz chicken, 2c white rice

3:40pm: 8oz chicken, 2c white rice

6:30pm: 50g whey protein, 2c oatmeal

8:40pm: 6 rolls of sushi (3 spicy tuna, 3 spicy yellow tail)

12:00am: 1c egg whites, 4oz chicken, 2c oatmeal with honey and raisins

Saturday, March 27^th

No-carb day (repeat Tuesday); 60 minutes stairs, 198 floors

Sunday, March 28^th

No-carb day (repeat Tuesday); 60 minutes stairs, 200 floors

Monday, March 29^th

Carb day

8:30am: 50 minutes treadmill, 3mph, 13% incline

9:30am: 1c egg whites, 4oz chicken, 1c oatmeal

12:15pm: 8oz chicken, 1c oatmeal

3:15pm: 8oz chicken 1c oatmeal

6:30pm: 50g whey protein, 1c oatmeal

10:40pm: 50g whey protein 3/4c oatmeal

12:30m: 2c egg whites, 4oz chicken

Tuesday, March 30^th

No-carb day

7:30am: 60 minutes treadmill, 3mph, 13% incline

9:05am: 1c egg whites, 4 whole eggs, 2oz chicken

12:00pm: 8oz chicken, 1oz almonds

3:20pm: 8oz chicken, 1oz almonds

6:00pm: 50g whey protein, 2tbsp peanut butter

10:10pm: 50g whey protein, 2tbsp peanut butter

12:00am: 1c egg whites, 4 whole eggs, 2oz chicken

Wednesday, March 31^st

Carb day (same as Monday), no cardio

Thursday, April 1^st

No-carb day (same as Tuesday), 60 minutes stairs, 203 floors

Friday, April 2^nd– 240.8lbs (up 1lbs)

Carb day: continuing to double carbs on Fridays

6:15am: 30 minutes treadmill, 3mph, 9% incline

6:45am: 1c egg whites, 4oz chicken, 2c oatmeal

10:30am: 50g whey protein, 2c oatmeal

12:30pm: 8oz chicken, 2c white rice

3:40pm: 8oz chicken, 2c white rice

6:00pm: 50g whey protein, 2c oatmeal

9:30pm: 8oz salmon, asparagus

10:30pm: 2c oatmeal, raisins

12:00am: 1c egg whites, 4oz chicken

Saturday, April 3^rd

No-carb day (repeat Tuesday); 60 minutes stairs, 198 floors

Sunday, April 4^th

No-carb day (repeat Tuesday); 60 minutes treadmill, 3mph, 15% incline

Monday, April 5^th

Carb day

7:05am: 60 minutes treadmill, 3mph, 12% incline

9:00am: 1c egg whites, 4oz chicken, 1c oatmeal

11:45am: 8oz chicken, 1c oatmeal

2:40pm: 8oz chicken 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:00pm: 50g whey protein 3/4c oatmeal

12:00m: 2c egg whites, 4oz chicken

Tuesday, April 6^th

No-carb day

7:30am: 60 minutes treadmill, 3mph, 15% incline

9:00am: 1c egg whites, 4 whole eggs, 2oz chicken

12:15pm: 8oz chicken, 1oz almonds

3:30pm: 8oz chicken, 1oz almonds

6:00pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 50g whey protein, 2tbsp peanut butter

12:20am: 1c egg whites, 4 whole eggs, 2oz chicken

Wednesday, April 7^th

Carb day (same as Monday), no cardio

-began adding spinach and mushrooms to 2 egg meals

-meal 1: did 1.5c oatmeal instead of 1c

Thursday, April 8^th

No-carb day (same as Tuesday), 60 minutes treadmill, 3mph, 9% incline

Friday, April 9^th– 234.6lbs (down 6.2lbs)

Carb day: continuing to double carbs on Fridays

8:20am: 60 minutes treadmill, 3mph, 13% incline

9:30am: 1c egg whites, 4oz chicken, spinach, mushrooms, 2c oatmeal

12:20pm: 8oz chicken, 2c white rice

3:30pm: 8oz chicken, 2c white rice

6:00pm: 50g whey protein, 2c oatmeal

8:40pm: 6 rolls of sushi

11:20pm: 2c oatmeal, raisins, honey

12:45am: 1c egg whites, 4oz chicken

Saturday, April 10^th

No-carb day (repeat Tuesday); 60 minutes treadmill, 3mph, 15% incline

Sunday, April 11^th

No-carb day (repeat Tuesday); 60 minutes stairs, 195 floors

Monday, April 12^th

Carb day

7:50am: 60 minutes treadmill, 3mph, 13% incline

9:20am: 1c egg whites, 4oz chicken, 1c oatmeal

12:20pm: 8oz chicken, 1c oatmeal

2:50pm: 8oz chicken 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:30pm: 50g whey protein 3/4c oatmeal

1:00am: 2c egg whites, 4oz chicken, asparagus, mushrooms

Tuesday, April 13^th

No-carb day

7:50am: 60 minutes treadmill, 3mph, 15% incline

9:10am: 1c egg whites, 4 whole eggs, 2oz chicken, mushrooms, asparagus

12:40pm: 8oz chicken, 1oz almonds

3:00pm: 8oz chicken, 1oz almonds

5:50pm: 50g whey protein, 2tbsp peanut butter

9:30pm: 50g whey protein, 2tbsp peanut butter

1:00am: 1c egg whites, 4 whole eggs, 2oz chicken, mushrooms, asparagus

Wednesday, April 14^th

Carb day (same as Monday), no cardio

Thursday, April 15^th

No-carb day (same as Tuesday), 60 minutes treadmill, 3mph, 9% incline

Friday, April 16^th– 234.6lbs (same exact as last week)

Carb day: also, get official “cheat meal” today

6:00am: 60 minutes treadmill, 3mph, 13% incline

7:15am: 1c egg whites, 4oz chicken, spinach, mushrooms, 2c oatmeal

10:15am: 50g whey protein, 2c oatmeal

12:40pm: 8oz chicken, 2c white rice

2:00pm: 1 cookie, 3 chocolate truffles

5:00pm: 1 cookie, 1 chocolate truffle

7:00pm: Double T Diner: rolls with butter, cream of broccoli soup, 8oz burger with bacon and Swiss cheese; onion rings with ketchup; coleslaw; deep fried mushrooms stuffed with crab meat; stack of blueberry pancakes; chocolate milk shake

10:00pm: 1 slice of stuffed pizza (deep dish)

11:30pm: 1 slice of stuffed pizza (deep dish), piece of tiramisu

Saturday, April 17^th

No-carb day (repeat Tuesday); 60 minutes stairs, 211 floors

Sunday, April 18^th

No-carb day (repeat Tuesday); 60 minutes stairs, 175 floors

Monday, April 19^th

Carb day

8:00am: 60 minutes treadmill, 3mph, 11% incline

9:10am: 1c egg whites, 4oz chicken, mushrooms, spinach, 1c oatmeal

12:20pm: 8oz chicken, 1c oatmeal

3:00pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:00pm: 50g whey protein 3/4c oatmeal

12:20am: 2c egg whites, 4oz chicken, asparagus, mushrooms

Tuesday, April 20^th

No-carb day

8:30am: 60 minutes treadmill, 3mph, 11% incline

9:30am: 1c egg whites, 4 whole eggs, 3oz chicken, mushrooms, asparagus

12:30pm: 8oz chicken, 1oz almonds

3:30pm: 8oz chicken, 1oz almonds

6:30pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 50g whey protein, 2tbsp peanut butter

1:40am: 1c egg whites, 4 whole eggs, 2oz chicken, mushrooms, asparagus

Wednesday, April 21^st

Carb day (same as Monday), no cardio

Thursday, April 22^nd

No-carb day (same as Tuesday), 60 minutes treadmill, 3mph, 15% incline

Friday, April 23^rd– 232.0lbs (down 2.6lbs)

Carb day: continuing to double carbs on Fridays

8:10am: 60 minutes treadmill, 3mph, 15% incline

9:20am: 1c egg whites, 4oz chicken, spinach, mushrooms, 2c oatmeal

12:45pm: 8oz chicken, 2c oatmeal

3:30pm: 8oz chicken, 2c oatmeal

6:30pm: 50g whey protein, 2c oatmeal

10:00pm: 8 rolls of sushi (3 spicy tuna, 3 spicy yellow tail, 2 salmon)

12:00am: 50g whey protein, 2c oatmeal

Saturday, April 24^th

No-carb day (repeat Tuesday); 60 minutes stairs, 230 floors

Sunday, April 25^th

No-carb day (repeat Tuesday); 60 minutes stairs, 225 floors

Monday, April 26^th

Carb day

8:00am: 60 minutes treadmill, 3mph, 15% incline

9:10am: 1c egg whites, 4oz chicken, mushrooms, spinach, 1c oatmeal

12:20pm: 8oz chicken, 1c oatmeal

3:40pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:00pm: 50g whey protein 3/4c oatmeal

12:15am: 2c egg whites, 4oz chicken, spinach, mushrooms

Tuesday, April 27^th

No-carb day

6:30am: 60 minutes treadmill, 3mph, 9% incline

8:15am: 1c egg whites, 4 whole eggs, 3oz chicken, mushrooms, asparagus

1:20pm: 8oz chicken, 1oz almonds

4:00pm: 8oz chicken, 1oz almonds

6:30pm: 50g whey protein, 2tbsp peanut butter

9:30pm: 50g whey protein, 2tbsp peanut butter

12:30am: 1c egg whites, 4 whole eggs, 2oz chicken, mushrooms, asparagus

Wednesday, April 28^th

Carb day (same as Monday), no cardio

Thursday, April 29^th

No-carb day (same as Tuesday), 60 minutes treadmill, 3mph, 13% incline

-last meal increased, feeling drained: 2c egg whites, 4 whole eggs, 6oz salmon, spinach, mushrooms

Friday, April 30^th– 228.9lbs (down 3.2lbs)

Carb day: continuing to double carbs on Fridays

7:00am: 60 minutes treadmill, 3.0/11.0

8:30am: 1c egg whites, 4oz chicken, spinach, mushrooms, 2c oatmeal

12:15pm: 8oz chicken, 2c white rice

2:30pm: 8oz chicken, 2c white rice

5:45pm: 50g whey protein, 2c oatmeal

8:45pm: 50g whey protein, 2c oatmeal

9:45pm: 8 rolls of sushi (2 spicy tuna, 2 spicy yellow tail, 2 salmon, 2 shrimp)

12:00am: 2c egg whites, 4oz chicken, spinach, mushrooms

Saturday, May 1^st

No-carb day (repeat Tuesday); 60 minutes treadmill, 3.0/15.0

At the NPC Pittsburgh Bodybuilding contest this weekend; while at the expo, “cheated” with about 2-3 protein bars worth of protein-bar samples; once at home at night (2:00am), had a BSN protein shake (200 calories) from a sample packet

Sunday, May 2nd

No-carb day (repeat Tuesday); 60 minutes stairs, 192 floors)

WEEK 19

Monday, May 3^rd

Carb day

8:00am: 60 minutes treadmill, 4.2mph, 15% incline

9:10am: 1c egg whites, 4oz chicken, mushrooms, spinach, 1c oatmeal

12:20pm: 8oz chicken, 1c oatmeal

3:00pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:30pm: 50g whey protein 3/4c oatmeal

12:30am: 2c egg whites, 4oz chicken, spinach, mushrooms

Tuesday, May 4^th

No-carb day

7:30am: 55 minutes treadmill, 3mph, 11% incline

8:40am: 1c egg whites, 4 whole eggs, 2oz chicken, mushrooms, asparagus

11:30am: 8oz chicken, 1oz almonds

3:00pm: 8oz chicken, 1oz almonds

6:00pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 50g whey protein, 2tbsp peanut butter

12:30am: 1c egg whites, 4 whole eggs, 2oz chicken, mushrooms, asparagus, 6 almonds

Wednesday, May 5^th

Carb day (same as Monday), no cardio

Thursday, May 6^th

No carb day (same as Tuesday), 60 minutes treadmill, 3.0mph, 15% incline

Friday, May 7^th– 226.0lbs (down 2.8lbs)

Carb day: continuing to double carbs on Fridays6:40am: 60 minutes treadmill, 3.0/9.0

7:50am: 1c egg whites, 4oz chicken, spinach, mushrooms, 2c oatmeal

10:15pm: 50g whey protein, 2c oats, 1 pre-workout supplement (90 calories)

12:15pm: 1 Dark Rage packet (12g protein, 48g carbs, 300 calories); 8oz chicken, 2c white rice

3:20pm: 8oz chicken, 2c white rice

6:15pm: 50g whey protein, 2c oatmeal

9:15pm: 8 rolls of sushi (3 spicy tuna, 3 spicy yellow tail, 2 spicy salmon)

11:00pm: BSN True Mass protein shake (600 calories, 70g carbs, 50g protein), 1 ZMA

12:20am: 2c egg whites, 4oz chicken, spinach, mushrooms, 2.5c oatmeal with raisins and honey

Saturday, May 8^th

No-carb day (repeat Tuesday); 60 minutes stairs, 198 floors

Sunday, May 9^th

No-carb day (repeat Tuesday); 60 minutes stairs, 212 floors)

WEEK 20

Monday, May 10^th

Carb day

8:00am: 60 minutes treadmill, 3.0mph, 13% incline

9:15am: 1c egg whites, 4oz chicken, mushrooms, spinach, onions, peppers, 1c oatmeal

12:15pm: 8oz chicken, 1c oatmeal

3:00pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:30pm: 50g whey protein 3/4c oatmeal

12:30am: 2c egg whites, 4oz chicken, spinach, mushrooms, 1 ZMATuesday,

May 11^th

No-carb day

7:20am: 60 minutes treadmill, 3mph, 14% incline

9:00am: 1c egg whites, 4 whole eggs, 2oz chicken, mushrooms, spinach

12:00pm: 8oz chicken, 1oz almonds, romaine salad w/ spritzer

2:50pm: 8oz chicken, 1oz almonds

6:00pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 50g whey protein, 2tbsp peanut butter

12:30am: 1c egg whites, 4 whole eggs, 2oz chicken, mushrooms, spinach, onions, 1 ZMA

Wednesday, May 12^th

Carb day (same as Monday), no cardio

Thursday, May 13^th

No carb day (same as Tuesday), 60 minutes treadmill, 3.0mph, 15% incline

Friday, May 14^th– 227.2lbs (up 1.2lbs)

Carb day: continuing to double carbs on Fridays8:30am: 60 minutes stairs, 210 floors

10:00am: 1c egg whites, 4oz chicken, spinach, mushrooms, green peppers, onions, 2c oatmeal

12:30pm: 1 Dark Rage packet (12g protein, 48g carbs, 300 calories); 8oz chicken, 2c white rice

4:30pm: 8oz chicken, 2c white rice

5:45pm: 50g whey protein, 2c oatmeal

7:15pm: 7 rolls of sushi (2 cucumber eel, 3 spicy tuna, 2 spicy yellow tail)

9:15pm: 50g whey protein, 2c oatmeal

12:15am: 2c egg whites, 4oz chicken, spinach, mushrooms, 1c oatmeal with raisins and honey

Saturday, May 15^th

One protein/carb meal in the morning (for a “dry run” for the show), then protein/veggie meals all day long

6:40am: 10oz chicken, 1c white rice, 3tbsp peanut butter

9:00am: 50g whey protein

12:15pm: 10oz chicken, romaine salad w/ spritzer

12:40pm: 60 minutes stairs, 230 floors

3:50pm: 10oz chicken, romaine salad w/ spritzer

6:50pm: large spinach salad w/ 10oz chicken, peppers, onions, mushrooms

9:30pm: 2c egg whites, 4oz chicken, spinach, mushrooms, peppers

12:00am: 2c egg whites, 6oz chicken, spinach, mushrooms, peppers

Sunday, May 16^th

No-carb day (repeat Tuesday); 55 minutes stairs, 185 floors

WEEK 21

Monday, May 17^th

Carb day

7:30am: 60 minutes treadmill, 3.0mph, 15% incline

9:00am: 1c egg whites, 4oz chicken, mushrooms, spinach, onions, peppers, 1c oatmeal

12:15pm: 8oz chicken, 1c oatmeal

3:15pm: 8oz chicken, 1c oatmeal, romaine salad w/ spritzer

6:00pm: 50g whey protein, 1c oatmeal

9:30pm: 50g whey protein 3/4c oatmeal

12:30am: 2c egg whites, 4oz chicken, spinach, mushrooms, 1 ZMA

Tuesday, May 18^th

No-carb day; dropping fat intake slightly (1 whole egg at meals 1 and 6, dropping almond servings at meals 2 and 3 from 1oz to 1/2oz)

7:20am: 60 minutes treadmill, 3mph, 15% incline

9:00am: 1c egg whites, 3 whole eggs, 2oz chicken, mushrooms, spinach

12:00pm: 8oz chicken, ½ oz almonds, romaine salad w/ spritzer

2:45pm: 8oz chicken, ½ oz almonds, romaine salad w/ spritzer

6:00pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 50g whey protein, 2tbsp peanut butter

11:50pm: 1c egg whites, 3 whole eggs, 2oz chicken, mushrooms, spinach, onions, 6 almonds, 1 ZMA

Wednesday, May 19^th

Carb day (same as Monday), no cardio

Thursday, May 20^th

No carb day (same as Tuesday), continuing to slightly decrease fats in same manner; 60 minutes treadmill, 3.0mph, 13% incline

Friday, May 21^st– 224.4lbs (up 2.8lbs)

Carb day: continuing to double carbs on Fridays7:50am: 38 minutes treadmill, 3.0mph, 15% incline

9:00am: 1c egg whites, 4oz chicken, spinach, mushrooms, green peppers, onions, 2c oatmeal

12:15pm: 8oz chicken, 2c white rice

12:45pm: 22 minutes stairs, 100 floors

3:00pm: 8oz chicken, 2c white rice

3:40pm: 50g whey protein, 2c oatmeal

6:30pm: 50g whey protein, 2c oatmeal, 8oz chicken

8:45pm: 9 rolls of sushi

12:20am: protein shake with 3 sample packets from bodybuilding expo (approximately 70g protein), 6oz whole milk, 1c oatmeal, 4oz almonds, 6tbsp peanut butter, 6oz honey

Saturday, May 22^nd

Protein/veggie day only

6:30am: 60 minutes stairs, 240 floors

9:00am: 50g whey protein

12:00pm: 50g whey protein

3:10pm: 8oz chicken, romaine salad w/ spritzer

6:20pm: 8oz chicken, 1oz almonds, romaine salad w/ spritzer

9:15pm: 2c egg whites, 4oz chicken, spinach, mushrooms, peppers

12:00am: 2c egg whites, 4oz chicken, spinach, mushrooms, peppers

Sunday, May 23^rd

No-carb day (repeat Tuesday); 60 minutes stairs, 210 floors

WEEK 22

Monday, May 24^th

Carb day

8:00am: 40 minutes treadmill, 3.0mph, 11% incline

9:00am: 1c egg whites, 4oz chicken, mushrooms, spinach, onions, peppers, 1c oatmeal

12:15pm: 8oz chicken, 1c oatmeal, romaine salad w/ spritzer

3:00pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:30pm: 50g whey protein 3/4c oatmeal

12:30am: 2c egg whites, 4oz chicken, spinach, mushrooms, 1 ZMA

Tuesday, May 25^th

No-carb day; fats increased back to normal levels

8:30am: 30 minutes treadmill, 3mph, 11% incline

9:00am: 1c egg whites, 4 whole eggs, 2oz chicken, mushrooms, spinach

10:00am: 30 minutes treadmill, 3mph, 11% incline

11:45am: 8oz chicken, 1oz almonds, romaine salad w/ spritzer

3:00pm: 8oz chicken, 1oz almonds, romaine salad w/ spritzer

6:00pm: 50g whey protein, 2tbsp peanut butter

9:30pm: 50g whey protein, 2tbsp peanut butter

12:00pm: 1c egg whites, 3 whole eggs, 2oz chicken, mushrooms, spinach, onions, 1 ZMA

Wednesday, May 26^th

Carb day (same as Monday), no cardio

Thursday, May 27^th

No carb day (same as Tuesday), 60 minutes treadmill, 3.0mph, 15% incline

Friday, May 28^th — 223.8lbs (down .6lbs)

Carb day: continuing to double carbs on Fridays6:45am: 30 minutes treadmill, 3.0mph, 9% incline

7:30am: 1c egg whites, 4oz chicken, spinach, mushrooms, green peppers, onions, 2c oatmeal, raisins, honey

10:00am: 30 minutes stairs, 140 floors)

10:30am: 50g whey protein, 2c oats

12:30am: 8oz chicken, 2c white rice

3:30pm: 8oz chicken, 2c white rice, romaine salad w/ spritzer

5:45pm: 50g whey protein, 2c oatmeal

8:00pm: 8 rolls of sushi

Saturday, May 29^th

No-carb day (same as Tuesday)

6:40am: 60 minutes stairs, 225 floors

7:50am: 8oz chicken, 1oz almonds, romaine salad w/ spritzer

11:30am: 8oz chicken, 1oz almonds, romaine salad w/ spritzer

3:00pm: 50g whey protein, 2tbsp peanut butter

6:15pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, peppers

12:15am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, peppers

Sunday, May 30^th

No-carb day (repeat Tuesday); 60 minutes stairs, 227 floors

WEEK 23

Monday, May 31^stCarb day

8:00am: 40 minutes treadmill, 3.0mph, 9% incline; 20 minutes recumbent bike

9:15am: 1c egg whites, 4oz chicken, mushrooms, spinach, onions, peppers, 1c oatmeal

12:15pm: 8oz chicken, 1c oatmeal, romaine salad w/ spritzer

3:00pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:30pm: 50g whey protein 3/4c oatmeal

12:30am: 2c egg whites, 4oz chicken, spinach, mushrooms, 1 ZMA

Tuesday, June 1^st

No-carb day

9:15am: 1c egg whites, 4 whole eggs, 2oz chicken, mushrooms, spinach

11:40am: 60 minutes stairs, 237 floors

12:50pm: 8oz chicken, 1oz almonds, romaine salad w/ spritzer

2:45pm: 8oz chicken, 1oz almonds

6:00pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 50g whey protein, 2tbsp peanut butter

12:15pm: 1c egg whites, 4 whole eggs, 2oz chicken, mushrooms, spinach, onions, 1 ZMA

2:00am: 6 almonds

Wednesday, June 2^nd

Cut all excess sodium– no more energy drinks (Spike), no sodium-based seasonings or marinades, no condiments, minimal artificial sweeteners (Splenda only); allowed to use Ms. Dash

Carb day (same as Monday), no cardio

Thursday, June 3^rd

No carb day

9:15am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, peppers, onions

10:45am: 60 minutes stairs, 260 floors

12:00pm: 8oz chicken, 1oz almonds, romaine salad

3:00pm: 8oz chicken, 1oz almonds

6:00pm: 50g whey protein, 2tbsp peanut butter

9:10pm: 50g whey protein, 2tbsp peanut butter

12:45am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, onions, peppers

2:30am: 8oz chicken, 1oz almonds

Friday, June 4^th — 225.2lbs (up 1.4lbs)

Carb day: no more double carbs on Fridays

8:15am: 30 minutes treadmill, 3mph, 9% incline

9:15am: 1c egg whites, 4oz chicken, spinach, mushrooms, peppers, onions, 1c oatmeal

12:15pm: 8oz chicken, 1c oatmeal, romaine lettuce

1:10pm: 30 minutes stairs, 90 floors

3:15pm: 8oz chicken, 1c oatmeal, romaine salad

6:00pm: 50g whey protein, 1c oatmeal

8:30pm: 50g whey protein, 3/4c oatmeal

9:15pm: 16oz ground turkey, 3 whole eggs, onions, peppers

12:15pm: 2c egg whites, 6oz chicken, spinach, mushrooms, onions, peppers

Saturday, June 5^th

No-carb day (same as Tuesday)

34 minutes stairs, 138 floors; 6 minutes treadmill; later, 20 minutes treadmill, 3mph, 9% incline

1:20am: added meal: 14almonds

Sunday, June 6^th

No-carb day (repeat Tuesday); 60 minutes stairs, 200 floors

WEEK 24

Monday, June 7^thCarb day

7:30am: 60 minutes treadmill, 3.0mph, 9% incline

9:00am: 1c egg whites, 4oz chicken, mushrooms, spinach, onions, peppers, 1c oatmeal

12:15pm: 8oz chicken, 1c oatmeal, romaine salad

3:00pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:30pm: 50g whey protein 3/4c oatmeal

12:15am: 2c egg whites, 16oz ground turkey, peppers, onions, 1 ZMA

3:15am: 12oz chicken, onions

Tuesday, June 8^th

No-carb day

7:50am: 60 minutes treadmill, 3mph, 11% incline

9:20am: 1c egg whites, 4 whole eggs, 2oz chicken, peppers, onions, mushrooms

12:10pm: 8oz chicken, 1oz almonds, romaine lettuce

2:45pm: 8oz chicken, 1oz almonds

6:00pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 50g whey protein, 2tbsp peanut butter

11:30pm: 1c egg whites, 4 whole eggs, 4oz chicken, peppers, onions, mushrooms

1:00am: 10oz chicken, mushrooms, onions, peppers

Wednesday, June 9^th

Carb day (same as Monday), no cardio

9:00am: 1c egg whites, 4oz chicken, spinach, mushrooms, peppers, onions, 1c oatmeal

12:15pm: 8oz chicken, 1c oatmeal, romaine lettuce

3:10pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:00pm: 50g whey protein, 3/4c oatmeal

12:15am: 2c egg whites, 4oz chicken, spinach, mushrooms, peppers, onions

1:30am: 8oz chicken, onions, peppers, 8 almonds

Thursday, June 10^th

No carb day

8:50am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, onions, peppers

10:20am: 50 minutes treadmill, 3mph, 13% incline

12:00pm: 8oz chicken, 1oz almonds, romaine lettuce

3:00pm: 8oz chicken, 1oz almonds

6:00pm: 50g whey protein, 2tbsp peanut butter

9:40pm: 50g whey protein, 2tbsp peanut butter

11:30pm: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, peppers, onions

12:30am: 10oz chicken, onions, mushrooms, peppers, 1oz almonds

Friday, June 11^th– 224.2lbs (down 1lbs)

Carb day

7:00am: 30 minutes treadmill, 3mph, 9% incline

8:00am: 1c egg whites, 4oz chicken, spinach, mushrooms, peppers, onions, 1c oatmeal

10:00am: 2tbsp glycerol pre-workout

11:40am: 8oz chicken, 1c oatmeal, romaine lettuce

2:20pm: 8oz chicken, 1c oatmeal

5:15pm: 50g whey protein, 1c oatmeal

7:30pm: 50g whey protein, 3/4c oatmeal

10:30pm: 16oz ground turkey, 8oz white potato, peppers, onions

12:00am: 2c egg whites, 4oz chicken, spinach, mushrooms, peppers, onions, 4 Xpel tabs, 3tbsp peanut butter., 1/3c raisins (planning a “dry run” to see how I’ll look with carb-loading on show day)

Saturday, June 12^th

Diet “different” in morning because we are doing a “dry run” to see how I will look when I peak for the Philly in 2 weeks

7:00am: 10oz ground beef, 8oz white potato, peppers, onions, 2tbsp peanut butter

10:00am: 10oz ground beef, 8oz white potato, peppers, onions, 2tbsp peanut butter

10:30am: 2tbsp glycerol

1:40pm: 50g whey protein, 2tbsp peanut butter

3:00pm: 60 minutes stairs, 227 floors

5:15pm: 50g whey protein, 2tbsp peanut butter

8:15pm: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, peppers, onions

10:30pm: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, peppers, onions

12:00am: 3tbsp peanut butter, 1c egg whites, 4 whole eggs, spinach, peppers, mushrooms, onions, 7 almonds

Sunday, June 13^th

No-carb day

7:30am: 60 minutes stairs, 220 floors

9:00am: 8oz chicken, 1oz almonds

12:00pm: 50g whey protein, 2tbsp peanut butter

3:00pm: 8oz chicken, 1oz almonds

5:45pm: 50g whey protein, 2tbsp peanut butter

6:20pm: 8oz chicken, cucumber, green beans

9:00pm:1c egg whites, 4 whole eggs. 2oz chicken, spinach, mushrooms, peppers, onions

12:20am: 1c egg whites, 4 whole eggs. 2oz chicken, spinach, mushrooms, peppers, onions, 2tbsp peanut butter

WEEK 25

Monday, June 14^th

Carb day

7:00am: 60 minutes treadmill, 3mph, 13% incline

8:30am: 1c egg whites, 4oz chicken, spinach, peppers, mushrooms, onions, 1c oatmeal

10:00am: 2tbsp glycerol

12:20pm: 8oz chicken, 1c oatmeal, romaine lettuce

3:00pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:00pm: 50g whey protein, 3/4c oatmeal

11:30pm: 2c egg whites, 4oz chicken, spinach, mushrooms, peppers, onions

1:00am: 10oz chicken, onions, peppers, 2tbsp peanut butter

Tuesday, June 15^th

No-carb day

9:15am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, peppers, onions, mushrooms

12:15pm: 8oz chicken, 1oz almonds, romaine lettuce

2:45pm: 60 minutes stairs, 257 floors

3:50pm: 8oz chicken, 1oz almonds, romaine lettuce

6:50pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 50g whey protein, 2tbsp peanut butter

11:45pm: 20oz ground beef (93% lean), onions, mushrooms, peppers

1:10am: 1c egg whites, 4oz chicken, spinach, mushrooms, peppers, onions, 2tbsp peanut butter

Wednesday, June 16^th

Carb day

9:30am: 1c egg whites, 4oz chicken, spinach, mushrooms, onions, peppers, 1c oatmeal

10:00am: 2tbsp glycerol

12:20pm: 8oz chicken, 1c oatmeal, romaine lettuce

3:15pm: 8oz chicken, 1c oatmeal

6:00pm: 50g whey protein, 1c oatmeal

9:00pm: 50g whey protein, 3/4c oatmeal

12:00pm: 2c egg whites, 4oz chicken, spinach, mushrooms, onions, peppers

1:30pm: 10oz chicken, onions, peppers, 2tbsp peanut butter

Thursday, June 17^th

No-carb day

9:30am: 1c egg whites, 4 whole eggs, spinach, mushrooms, peppers, onions

11:45am: 8oz chicken, 1oz almonds, romaine lettuce

12:10pm: 60 minutes treadmill, 3mph, 13% incline

2:50pm: 50g whey protein, 2tbsp peanut butter

5:30pm: 8oz chicken, 1oz almondes

8:30pm: 20oz ground turkey, peppers, mushrooms, ketchup (sodium-free)

11:30pm: 50g whey protein, 2tbsp peanut butter

1:00am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, peppers, onions

Friday, June 18^th– 224.8lbs (up .6lbs)

Carb day

8:45am: 1c egg whites, 4oz chicken, spinach, mushrooms, 1c oatmeal

9:30am: 30 minutes treadmill, 3mph, 13% incline

10:15am: 2tbsp glycerol

12:15pm: 8oz chicken, 1c oatmeal, romaine lettuce

3:00pm: 8oz chicken, 1c oatmeal

4:30pm: 3tbsp peanut butter

6:00pm: 50g whey protein, 1c oatmeal, 20oz ground turkey, onions, peppers, mushrooms, ketchup (sodium-free)

9:00pm: 50g whey protein, 3/4c oatmeal

12:00pm: 2c egg whites, 4oz chicken, spinach, mushrooms, peppers, onions

1:30am: 2tbsp peanut butter

Saturday, June 19^th

No-carb day

8:30am: 30 minutes treadmill, 3mph, 9% incline

9:00am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, peppers, onions

10:45am: 45 minutes treadmill, 3mph, 11% incline

12:00pm: 8oz chicken, 1oz almonds, romaine lettuce

1:00pm: 2tbsp peanut butter

2:00pm: 8oz chicken, asparagus, 2tbsp peanut butter

3:40pm: 8oz chicken, 1oz almonds

6:05pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 20oz beef, ketchup (sodium-free)

1:00am: 1c egg whites, 4 whole eggs, spinach

Sunday, June 20^th

No-carb day

9:30am: 1c egg whites, 4 whole eggs, 4oz chicken, spinach

10:15am: 60 minutes treadmill, 3mph, 13% incline

12:15pm: 8oz chicken, 1oz almonds, romaine lettuce

3:00pm: 8oz chicken, 1oz almonds, romaine lettuce

6:00pm: 20oz ground beef, ketchup (sodium-free), 3tbsp peanut butter

9:00pm: 50g whey protein, 4tbsp peanut butter

12:30am: 1c egg whites, 4 whole eggs, spinach, 3oz chicken

1:00am: 3tbsp peanut butter

WEEK 26

PEAK WEEK– 2 gallons of water per day, zero sodium, all chicken, sweet potatoes and almonds throughout week

Monday, June 21^st-–2 gallons of water, cardio high

Carb day

8:30am: 60 minutes treadmill, 3mph, 13% incline

9:30am: 8oz chicken, 8oz sweet potato

12:15pm: 8oz chicken, 8oz sweet potato, romaine lettuce

3:10pm: 8oz chicken, 8oz sweet potato, romaine lettuce

6:00pm: 8oz chicken, 8oz sweet potato

10:10pm: 8oz chicken, 8oz sweet potato

12:00am: 8oz chicken, 8oz sweet potato

Tuesday, June 22^nd– 2 gallons of water, cardio high

No-carb day

7:30am: 60 minutes treadmill, 3mph, 13% incline

9:00am: 8oz chicken, 1oz almonds, romaine lettuce

10:40am: 2tbsp glycerol

12:30pm: 8oz chicken, 1oz almonds, romaine lettuce

3:00pm: 8oz chicken, 1oz almonds

5:45pm: 8oz chicken, 1oz almonds

9:10pm: 8oz chicken, 1oz almonds

12:00am: 8oz chicken, 1oz almons, romaine lettuce

1:00am: onions, 1/2oz almonds, 1 Xpel

Wednesday, June 23^rd– 2 gallons of water, cardio high

Carb day– repeat Monday exactly

Thursday, June 24^th– 2 gallons of water, drop cardio

No-carb day, repeat Tuesday exactly

Friday, June 25^th

Carb day and begin carb load; 2L of water, pulled by 6pm

8:20am: 8oz chicken, 8oz sweet potato

11:15am: 8oz chicken, 8oz sweet potato

2:30pm: 8oz chicken, 8oz sweet potato

4:50pm: 8oz chicken, 8oz sweet potato

6:00pm: cut water intake

7:50pm: 8oz chicken, 8oz sweet potato, 1/2oz cashews

11:00pm: 8oz chicken, 8oz sweet potato, 1 Xpel

3:00am: 8oz chicken, 8oz sweet potato

Saturday, June 26^th– Day of the 2010 NPC Philadelphia Bodybuilding Championship– weighed in at 222.2lbs onstage

-water cut to trace levels until after prejudging

6:00am: 8oz chicken, 8oz sweet potato, 2tbsp peanut butter, 1oz cashews

7:00am: 2 rice cakes w/ peanut butter and jelly, 1oz cashews

8:00am: 8oz chicken, 8oz sweet potato, 2tbsp peanut butter, 1oz jelly, 1/2oz cashews, 2 small cookies, 1tbsp honey, 1 peanut butter cup

9:00am: 2 rice cakes w/ peanut butter and jelly, 1/2oz cashews

11:00am: 2 rice cakes w/ peanut butter and jelly, 1/2oz cashews

11:30am: 2 rice cakes w/ peanut butter and jelly, 1/2oz cashews

12:00pm: 2 rice cakes w/ peanut butter and jelly

1:15pm: 1 rice cake w/ peanut butter and jelly, 5 Reese’s cups

1:40pm: 10 Reese’s cups

2:00pm: 1 rice cake w/ jelly

2:30pm: 4tbsp glycerol, 5 Reese’s cups

PREJUDGING (took 5^th in men’s novice heavyweight bodybuilding and 5^th in men’s open heavyweight bodybuilding)

4:20pm: 1 32oz PowerAde (orange), TONS OF WATER!, Pedialite

5:15pm: yogurt with granola

9:30pm: Chilli’s, post-show celebration: huge burger w/ avocado, bacon, cheese, fries; cheesecake and dessert bars; TONS of water and diet coke!; ½ of my mom’s burger

12:00am: gas station on ride home: chicken salad sandwich, egg salad sandwich, Butterfinger ice cream bar, Snicker’s ice cream bar, bite of tuna salad sandwich, ½ gallon of chocolate milk

Sunday, June 27^th– 228.8lbs

-allowed junk all day long!8:00am: cookie ice-cream sandwich

10:00am: Subway breakfast sandwich (egg, cheese, bacon)

10:45am: Blue Moon Café in Baltimore: giant omelet with everything, giant French toast with fruit, giant cinnamon roll, half of my mom’s French toast

3:00pm: at the mall: 2 giant slices of Sbarro pizza, bacon and cheese hot dog (5 Guys), double bacon cheeseburger with everything (5 Guys), ½ of Nikki’s burger (5 guys), large frozen yogurt

7:00pm: chocolate milk, pizza bread, crab dip with bread, sweets

12:00am: pizza bread, sweets

WEEK 27

Monday, June 28^th — 237.4lbs

High carb/cheat day

10:00am: 1c egg whites, 4oz chicken, onions, 1c oatmeal

12:00pm: 8oz chicken, 8oz sweet potato, 1c oatmeal

2:15pm: 30 minutes stairs

3:00pm: 8oz chicken, 1c oatmeal, 2tbsp peanut butter, romaine lettuce

5:50pm: 50g whey protein, 1c oatmeal, 2tbsp peanut butter

9:10pm: 50g whey protein, 1c oatmeal, 2tbsp peanut butter

11:45pm: Burger King: triple Whopper with cheese, large onion ring, lots of German chocolate cake icing

Tuesday, June 29^th — 240.4lbs

High carb/cheat day

9:30am: 1c egg whites, 4oz chicken, 1c oatmeal

12:00pm: 8oz chicken, 8oz sweet potatoes, 1.5c oatmeal, 2tbsp honey, romaine lettuce

2:30pm: 30 minutes treadmill, 3mph, 13% incline

3:15pm: 8oz chicken, 8oz sweet potato, 1c oatmeal, 25tbsp honey

6:00pm: 50g whey protein, 1c oatmeal, 2tbsp peanut butter

9:00pm: 50g whey protein, 1c oatmeal, 2tbsp peanut butter

11:30pm: Taco Bell: baked steak burrito supreme, 3 steak soft supreme tacos, 3 crunchy supreme tacos, 1 Nacho Bell Grande, 1 regular nacho with cheese, handful of peanut butter baking chips

Wednesday, June 30^th– 242.0lbs

High carb/cheat meal8:45am: 30 minutes treadmill, 3mph, 13% incline

9:30am: 1c egg whites, 4oz chicken, 2c oatmeal, 2tbsp honey

11:45am: 8oz chicken, 2c oatmeal, 2tbsp honey

3:00pm: 8oz chicken, 1c oatmeal, 2tbsp peanut butter

6:00pm: 50g whey protein, 1c oatmeal, 2tbsp peanut butter

9:00pm: 50g whey protein, 1c oatmeal, 2tbsp peanut butter

11:30pm: McDonald’s: double quarter pounder with cheese, Big ‘N Tasty, Big Mac, 2 double cheeseburgers, 2 McChicken sandwiches, large fry, large chocolate shake

Thursday, July 1^st– 242.2lbs

DIET BEGINS AGAIN TODAY FULL FORCE, CARDIO AT 60 MINUTES

No-carb day

7:30am: 60 minutes treadmill, 3mph, 15% incline

9:45am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, peppers, onions

12:30pm: 8oz chicken, 1oz almonds, romaine lettuce

3:00pm: 50g whey protein, 2tbsp peanut butter

6:00pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 8oz chicken, 1oz almonds

12:00am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, peppers, mushrooms, onions

Friday, July 2^nd– 238.8lbs

Carb day

7:00am: 60 minutes treadmill, 3mph, 13% incline

9:00am: 1c egg whites, 4oz chicken, spinach, mushrooms, peppers, onions, 1c oatmeal

12:50pm: 8oz chicken, 1c oatmeal

3:00pm: 8oz chicken, 1c oatmeal

5:30pm: 50g whey protein, 1c oatmeal

9:00pm: sushi– 2 rolls spicy tuna, 2 rolls spicy yellow tail, 2 rolls spicy salmon, 2 rolls cucumber eel, miso soup, salad with ginger sauce, noodles, 5 extra pieces of sushi, 3 pieces of fried banana with sugar

12:00am: 2c egg whites, 4oz chicken, spinach, mushrooms, peppers, onions

Saturday, July 3^rd– 241.4lbs

No-carb day

7:30am: 30 minutes treadmill, 3.4mph, 15% incline; 30 minutes stairs

8:45am: 8oz chicken, 1oz almonds, romaine lettuce

12:45pm: 50g whey protein, 2tbsp peanut butter

3:00pm: 8oz chicken, 1oz almonds, romaine lettuce

6:00pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 1c egg whites, 4 whole eggs, 4oz chicken, spinach, mushrooms

12:15am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms

Sunday, July 4^th– 235.0lbs

No-carb day

8:30am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, peppers, onions

10:00am: 30 minutes treadmill, 3mph, 14% incline; 20 minutes stairs

12:00pm: 50g whey protein, 2tbsp peanut butter

3:00pm: 8oz chicken, 1oz almonds, romaine lettuce

5:45pm: 4oz lean hamburger patty, 5oz cod, 5oz chicken, 5oz lean steak, romaine salad, tomatoes in balsamic vinaigrette

6:30pm: 50g whey protein, 2tbsp peanut butter

9:00pm: 8oz chicken, 1oz almonds

12:15pm: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, peppers, onions

WEEK 28

Monday, July 5^th– 230.0lbs

Carb day

8:15am: 30 minutes treadmill, 3mph, 9% incline

9:15am: 1c egg whites, 4oz chicken, spinach, mushrooms, peppers, onions, 1c oatmeal

12:30pm: 8oz chicken, 1c oatmeal, romaine lettuce

3:30pm: 50g whey protein, 1c oatmeal

5:30pm: 8oz chicken, 1c oatmeal

5:40pm: 60 minutes stairs, 230 floors

8:30pm: 50g whey protein, 1c oatmeal

11:00pm: 2c egg whites, 4oz chicken, spinach, mushrooms, onions, peppers

12:30am: 10oz chicken, mushrooms

Tuesday, July 6^th– 225.8lbs

No-carb day

9:00am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms

10:30am: 23 minutes treadmill, 3mph, 11% incline

12:00pm: 8oz chicken, 1oz almonds, romaine lettuce

2:40pm: 8oz chicken, 1oz almonds

5:25pm: 50g whey protein, 2tbsp peanut butter

5:30pm: 22 minutes stairs, 150 floors

8:00pm: 50g whey protein, 2tbsp peanut butter

11:15pm: 1c egg whites, 4 whole eggs, spinach, mushrooms, peppers, onions

12:30pm: protein bar (290 calories, 30g protein, 50g carbs, 12g fat)

Wednesday, July 7^th– 223.8lbs

Carb day

8:20am: 1c egg whites, 4oz chicken, spinach, mushrooms, peppers, onions, 1c oatmeal

9:15am: 60 minutes treadmill, 3mph, 11% incline

10:50am: protein shake (60g), 1.5c oatmeal, 2tbsp peanut butter

12:45pm: 8oz chicken, 1c oatmeal, romaine lettuce

3:40pm: 8oz chicken, 1c oatmeal, romaine lettuce

7:00pm: 50g whey protein, 1c oatmeal

9:30pm: 50g whey protein, 3/4c oatmeal

11:45pm: 2c egg whites 4oz chicken, spinach, mushrooms, peppers, onions

12:45am: protein bar (390 cal– 30g protein, 50g carbs), 2tbsp peanut butter

Thursday, July 8^th– 226.6lbs

No-carb day

8:30am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, mushrooms, peppers, onions

9:45am: 60 minutes treadmill, 3mph, 11% incline

11:40am: 12oz chicken, 1.5oz almonds

2:00pm: 8oz chicken, 1.5oz almonds

5:50pm: 50g whey protein, anabolic protein shake (60g protein), 3tbsp peanut butter

9:00pm: 50g whey protein, 2tbsp peanut butter

12:15am: 1c egg whites, 4 whole eggs, 2oz chicken, spinach, peppers, onions, mushrooms

1:30am: 8oz chicken, 2tbsp peanut butter

Friday, July 9^th– 226.6lbs (down 12.2lbs since last Friday, back to pre-contest maintenance weight)

Carb day

8:00am: 10 minutes treadmill, 50 minutes stairs

9:40am: 1c egg whites, 8oz chicken, spinach, mushrooms, peppers, onions, 1c oatmeal

12:30pm: 8oz chicken, 1c oatmeal