Charlotte Bonnet’s 200 Free Highlights Third Night of French Championships

Photo Courtesy: Kyle Terada-USA TODAY Sports

Charlotte Bonnet swam the third fastest 200 freestyle of 2017 on the third night of swimming at the 2017 French Swimming Championships.

Bonnet swam a 1:55.80 to sit only behind Sweden’s Michelle Coleman (1:55.64) and Australia’s Emma McKeon (1:55.68) in the world rankings. Bonnet was 8th at the Olympics last summer with a 1:56.29 in the 200 free and was slightly off Camille Muffat’s French Record of 1:54.66 from 2012. Bonnet finished ahead of Margaux Fabre (1:58.70) and Alizee Morel (1:59.93).

The night got started off with a close race in the men’s 800 free with four swimmers duking it out the whole way. Marc-Antoine Olivier won the race with a 7:55.61 thanks to a stellar last 100 where he pulled away from Joris Bouchaut (7:56.90) and David Aubry (7:57.67). The early leader in the race was Damien Joly who placed fourth in the race at 7:58.96.

Solene Gallego won the 50 breast final with a 31.74 to just out-touch Fanny Deberghes (31.80). Nolwenn Herve was third at 32.49. Deberghes swam in Rio last summer as a member of the 4×100 medley relay team for France. Gallego was within a half second of Sophie de Ronchi’s national record of 30.96.

Paul Lemaire over swam Jordan Coelho on the last 50 of the 200 butterfly to out-touch the Olympian at 1:58.05 to Coelho’s 1:58.07. Matthias Marsau was third at 1:59.17.

In the women’s 200 IM, Fantine Lesaffre used a stellar breaststroke leg to win the event at 2:13.58. Lesaffre had the fastest breaststroke leg and was the only swimmer under 40 seconds, along with Camille Dauba, who had an identical split to Lesaffre (38.62). Dauba was third in the race (2:17.08) behind Cyrielle Duhamel (2:14.82).

The men’s 100 backstroke went the way of veteran Benjamin Stasiulis. The 30-year-old won the final at 54.79 ahead of Thomas Avetand (55.20) and Paul-Gabriel Bedel (55.41). The final was missing French record holder Camille Lacourt who did not enter the race. Lacourt recently decided to retire after the 2017 World Championships, and will only compete in the 50 in Budapest. Lacourt is leaving big shoes to be filled by Stasiulis or someone else to be the go-to sprint backstroker in France.

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9 Killer Ways To Gain Muscle Naturally!

Today I want to share with you some quality advice on how to gain weight. Now I caution you that this is for the really skinny guy looking to really gain weight because they barely have any meat on their bones. I know what it is like when you feel like you eat all the time and have nothing to show for it. I have been there. I also understand the feelings that you feel when people start to resent you because you can eat whatever you want and not ever gain a pound. They don’t realize that to skinny guys, this is a curse more than it is a blessing at times.

However I also despise people saying that they have ‘tried everything but nothing works’. This is the biggest lie that you need to stop telling yourself. You may have tried a couple of things but trust me, you just haven’t tried the right things yet. Here are 9 tips that will help you to start to gain weight in no time at all. These are tips I have personally used and I guarantee they will work for you.

Here are my top 9 Tips to Gain Weight:

Tip 1. Train Under An Hour

You should be keeping whichever program you are doing to no more than 1 hour of duration. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on. Plus, there’s no research that says marathon training sessions are better for muscle growth. Focus on keeping your rest periods under a minute and limit the small talk with other gym members.


You should be keeping whichever program you are doing to no more than 1 hour of duration.

Tip 2. Make Eating A Habit

Listen, I know in the beginning of this post I was sympathetic to your problem, but I am also here to say, Suck It Up. I can tell you that to gain weight, you need to focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic disposition. And in your case, you have a very fast metabolism that digests and burns calories quickly. Focus on having 5-6 calorie-dense meals a day spaced 2-3 hours apart so that your body is constantly being provided with something to metabolize and build muscle.

Tip 3. Stop Relying On Supplements

I have been in your shoes, and I can’t count how many times I have fallen prey to the supplement industry. You have to understand, a supplement is exactly as the name implies…A SUPPLEMENT. It is not going to make or break your gains in the gym. The only supplements I recommend are protein powder and perhaps some Gatorade after workouts.

Tip 4. Take It Easy

As naturally skinny guys, you have to stop moving around so much. It’s just a part of who you are, but you might fidget or move around a lot in the day. Learn to relax a bit more and try to limit activity outside of the gym as much as possible when outside of the gym so that your energy is put forth to good use.

Tip 5. Understand Caloric Surplus

This is another thing I am very tired of hearing. ‘No matter what I do or what I eat, I can’t gain weight’. I have heard this countless times and I am here to tell you that you are dead wrong. That’s OK, because I actually said the same thing until I realized the truth. Most people think they are eating a lot and you just may be. But no matter what you are eating, if you are not gaining, you are not eating enough. Most times, you should re-evaluate your diet as well and focus on more calorie dense foods. But you need to eat more if you are not gaining.


Also, when changing your body composition, you will need to ‘force’ things a little bit. Your body doesn’t want to change and it doesn’t care to gain weight. You need to ‘coax’ it along and yes at times it may be a little uncomfortable.

Tip 6. Focus On Progression

As mentioned above, your workouts should really be under an hour if even that. But the main take home principle is to make sure you are progressing at a workout. It’s so simply yet so many people screw it up. They put in more volume and more until their workouts are at about 2 hours.

Now some things to work for a while and you may see some results. But if you want to gain weight, you’re better off focusing on progressing in either the number of reps or an increase in weight lifted within your main program. Just like overeating, this too will be tough and require you to push yourself to the limits.

Tip 7. Change Rep Range Every 3-4 Weeks

Unless you are making great gains and progressing like nobody’s business, I would suggest changing the rep range every 4-6 weeks to avoid plateaus. Changing the rep range will make your body adapt to the new stresscausing you to gain weight in the form of muscle.


Changing the rep range will make your body adapt to the new stress.

Tip 8. Hit The Buffet

Remember, this is for the extreme skinny guy…But I want you to start hitting a buffet once a week. Try and position this eating frenzy after a hard workout so that the majority of calories get shuttled into the muscles which will really help you pack on those pounds and gain weight in the right places. Don’t go too overboard, but this will train your body to ‘accept’ more food and it will increase your appetite in the days to come. Take advantage of this strategy.

Tip 9. Consider A Mass Gainer

I know I bashed the supplement industry, but the truth is, if you really cannot eat any more whole foods (which is the better option) you could consider a mass gainer. A mass gainer is basically calories in the form of a shake. So instead of having rice, veggies and chicken, you could replace with a shake.

These are another option for between meals. But make sure you have three meals of real food and no more than three of these gainer shakes. Better yet, make your own shakes with fruits and protein powder. Much better option. OK, so start putting these tips into action and you should be sure to start go gain weight in no time at all.

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Lose Your Last 10 Pounds – For Good!

“Want to go from before to after? Follow these strategies to a T.”

So you’re looking to lose weight for good. Well, who isn’t? Two-thirds of Americans are classified as overweight or even obese—and their ranks swell every year. Just knowing you should cut your calories and exercise more isn’t enough; you need some specific advice to permanently peel away those pounds.

Here are 10 strategies that are fairly easy to implement to help you reach your goal. The more of them you embrace, the more successful you’ll be. Transforming your body for good begins right here, right now. So let’s get started!

Don’t equate high-rep weight workouts with fat loss

Weight training is absolutely essential for weight loss, but it would be a mistake to think doing lots of high-rep sets with light weight is the best way to burn off extra calories and fat. For one, muscle is metabolically active tissue, meaning it burns off loads of calories all day long, even when you’re at rest. To build as much muscle tissue as possible or even keep it when dieting, train with moderately heavy weights in the 6-12-rep range.

But there’s more. Recent studies have shown that intense, moderately heavy lifting has the greatest effect on keeping metabolism elevated (called excess post-exercise oxygen consumption, or EPOC) for as long as 12 hours after the workout has ended. And that adds up to a lot of extra calories burned!

Stick with multi-joint movements—squats, bench presses, rows, etc. — which are the most energy demanding because they require multiple muscle groups to work in coordination. These types of moves also better trigger your natural release of testosterone and growth hormone.

If you’re looking to increase the intensity, try supersets—two or more exercises done back to back with no rest between movements—to keep your heart rate elevated. As an added benefit, your workout will take less time to complete.

Another metabolism booster is a technique called Tabata, in which you finish your weight workout with an exercise done for 20 seconds of work, followed by 10 seconds of rest. Typically this is repeated a total of eight times (four minutes total), which also boosts EPOC significantly. Again, choose a multi-joint exercise rather than a single-joint move to get the most benefit.

HIIT your cardio workout

Burning more calories is half the fat-loss equation; the other half is to consume fewer calories. Cardio is one way to enlarge the caloric deficit. But not all cardio strategies are created equal. Research has proven high-intensity interval training (HIIT) is superior to steady-state cardio for not just burning more calories in less time but amplifying the EPOC effect long after you’ve left the gym.

As the name suggests, HIIT is an intense method of training that alternates short bouts of near maximal cardio activity (say, for up to a minute) with less-intense recovery intervals (say, 30 seconds). Research indicates that alternating work/recovery sessions in this fashion allows you to burn up to nine times more body fat, improve EPOC, increase the secretion of muscle-building/fat-burning hormones and improve your heart health.

“HIIT is an intense method of training that alternates short bouts of near maximal cardio activity with less-intense recovery intervals.”

HIIT can be done using any apparatus or in any environment that allows you to exercise near your maximum capacity (say, with sprints outdoors). For people new to this training style, start with a 1:3 work-to-recovery ratio and gradually increase the work time while decreasing the recovery time.

“Add HIIT 2-3 times per week either after your workout or on a separate day to enhance calorie burning,” says David Sandler, CSCS*D, Director of Science and Education for iSatori supplements. “But don’t do more than 20-30 minutes; overdoing HIIT training can negatively impact your muscle-building efforts.”

Hungry? Eat out less often

Frequently eating foods prepared at restaurants is associated with obesity. Today, Americans eat out almost twice as often as they did 30 years ago. The extra calories can add up fast, what with the larger portion sizes, unlimited drink refills, and tempting desserts you’d probably skip if you ate at home.

If you want to save money and eat healthier, prepare your meals at home. Limit trips to restaurants to just once each week. Invest in a cooler or lunch bag you can take to work that keeps meals cool, so you’re less likely to eat out during the day.

While it goes without saying that eating at a fast-food restaurant is a minefield of bad nutritional choices, restaurants with all the trappings of healthy eating can also lead to weight gain. Research reported in the “Journal of Consumer Research” indicated that consumers often over-ate when they dined at “healthier” restaurants because they underestimated the calories to a greater degree than when dining at greasy fast-food joints.

Cut your carb intake, and substitute veggies
for grains at least twice per day

Carbohydrate-rich foods may not pack as many calories as dietary fat (4 vs. 9 per gram), so what’s the bad news here? Eating a high carbohydrate meal can affect your insulin levels. Your body breaks down carbs into glucose in your liver, and as glucose levels in your bloodstream rise, your pancreas secretes the hormone insulin to help usher that glucose into cells. Depending on various factors like activity level, this process can support muscle growth or fat storage, but as a rule, the larger the insulin response, the more potential for storing body fat.

You need carbs because they fuel your muscles. The key, however, is choosing foods which don’t drive up your insulin levels. Complex carbs, which take longer to digest, are much better choices than simple sugars. Smart choices include sweet potatoes, beans, lentils, legumes, brown rice, oatmeal, and quinoa. Avoid sugary foods, desserts and candy, and corn syrup, as well as processed carb foods like cereals, crackers, and cookies.

“Complex carbs, which take longer to digest, are much better choices than simple sugars. Smart choices include sweet potatoes, beans, lentils, legumes, brown rice, oatmeal, and quinoa.”

If you’re looking to get leaner, cut your carbs. If keeping a food journal sounds like too much trouble, simply substitute two non-starchy veggies each day in place of a starchy carb food (broccoli and green beans instead of baked potatoes). Try a salad with a low-cal dressing instead of mashed potatoes, or eat your grilled chicken sandwich without a bun and add several slices of tomatoes. Non-starchy veggies help fill you up while adding minimal calories (just don’t saute them). An extra benefit: you’ll lower your risk of cardiovascular disease, type-2 diabetes, and some types of cancers.

Don’t eat any carbs at your last meal

“If your sweet tooth strikes, antioxidant-loaded raspberries, blueberries and citrus fruits, especially grapefruit, should satisfy you.”

Now that you know how carbs are linked to fat storage, the last thing you want to do before you go to bed is eat a sugary meal or snack. That tasty after-dinner dessert will spike your blood sugar at precisely the wrong time. High blood-sugar levels also dampen growth-hormone (GH) release, which normally spikes during the sleep cycle. By avoiding carbs in the last meal every day, you keep blood-sugar levels low and thus maximize the natural release of sleep-induced GH.

If you’re looking for a late-night snack, try some cottage cheese, hard-boiled eggs, deli meat, or nuts. If your sweet tooth strikes, antioxidant-loaded raspberries, blueberries and citrus fruits, especially grapefruit, should satisfy you, says Sandler. Better yet, toss some of those berries on the cottage cheese to slow your glycemic response to the berries even further. Or use a quality high-protein meal replacement like Eat-Smart made into pudding (using half the liquid) with some berries for a decadent treat that provides nutrients to help your muscles recover and build.

Increase your protein intake, consume it
more frequently and eat smart

Reducing your overall calories so you run a daily deficit means you must cut carbs and watch your fat intake. You want your body to respond by tapping into fat stores for energy. What you don’t want is for your body to break down muscle tissue to tap aminos for energy as well.

One way to fight the loss of muscle is to ensure you have a steady supply of amino acids in your bloodstream throughout the day Eating more frequent protein-rich meals and a larger amount of protein (up to 1.5 grams per pound of bodyweight per day) provides the constant supply of aminos your body needs during dieting, reducing cortisol levels (a hormone that causes muscle catabolism). Protein has a “thermic” effect as well, meaning your body has to work harder digesting it compared to carbs or fat.

To ensure you’re not taking in extra calories, eat protein-rich foods with as few add-ons and sauces as possible. Skip the breads, batters, and sauces, take off the skin on fowl, and otherwise eat your protein foods as “clean” as possible. Another way to consume clean protein is by using protein powder or high-protein meal replacements at various times during the day.

“Another way to consume clean protein is by using protein powder or high-protein meal replacements at various times during the day.”

To help you on your weight-loss program, Sandler recommends increasing your consumption of bioactive peptides (BAPs), which are an extraction of colostrum custom-engineered to deliver a wide array of beneficial growth factors. “Adding BAPs like those found in iSatori’s Bio-Gro on a calorie-restricted diet will help improve your muscle protein synthesis pathways, helping you to build bigger, stronger, leaner muscles,” he says.

Exchange water for juices, sodas,
and alcoholic beverages

Here’s an unbelievable stat: According to research in the “American Journal of Clinical Nutrition,” 37 percent of Americans’ total daily calories comes from sugar-sweetened drinks such as sodas and fruit juices. Especially divorced from fiber, liquid sugars will overwhelm your pancreas, leading to the problems mentioned above. What’s worse? Liquids don’t make you feel full the way fibrous whole foods do. Eat a solid food of about 200 calories, and you’ll likely compensate by eating a comparably smaller amount of other solid foods, but that’s not true with liquids.

Cut out a slew of calories from the worst kind of sources—sugary drinks and fructose that spike insulin levels—by simply substituting water. Not tasty enough? Squirt Moi or Crystal Light into you water bottle to add flavor and drink up. Competitive bodybuilders have long known about these flavor enhancers when they crave sugary drinks. Sugar-free alternatives are also a better choice.

Too much alcohol can also stall your fat-burning efforts. With 7 calories per gram, alcohol presents calories your body can’t store, so when you put down a couple of cocktails, your body has no choice but to burn off the alcohol calories first. That prevents any other fat burning that might otherwise have taken place. Any sugar in those alcoholic beverages—and the calories in accompanying snacks—is probably headed straight to your gut.

The truth about cheat meals

Having an occasional cheat food or meal can help you maintain your sanity during prolonged dieting. “Well-planned cheat meals will keep you sane and teach your body to effectively manage extra food,” adds Sandler.

Just don’t let your cheat meals become a cheat day, or even worse, a cheat weekend. A study reported in “Obesity” found that many adults take in more calories daily during weekends than during the week, which clearly sabotages efforts to improve body composition. Sprinkle in occasional cheat foods during the week, but don’t just let completely go on Saturdays and Sundays.

“Just don’t let your cheat meals become a cheat day, or even worse, a
cheat weekend.”

Include a pre-workout and fat-burning supplement
to boost your metabolism

If you’ve ever tried a pre-workout supplement that contains caffeine, then you know the kick these kinds of ingredients provide. Though there are other active ingredients like yerba matte, green tea extract, Citrus aurantium, tyrosine, phenylethylamine, and hordenin which promote fat burning as well, caffeine has been shown to both increase your metabolism, boost lipolysis (fat burning), and increase energy, allowing you to work out for longer periods of time.

“Fat burners help for sure,” says Sandler. “They won’t strip away your fat, but they’ll help mobilize it more effectively, especially while you exercise. Fat burners that have stimulatory effects appear to be most effective at shedding a few extra fat pounds in people who are aggressive with both their exercise and their diet.”

Avoid landmines at the supermarket

You’ve probably committed this dietary sin before: Done your grocery shopping while famished only to get home with a bagful of junk food and sweets you otherwise would never eat. Always make sure you’ve eaten at least a small meal before doing your shopping.

A study in the “Journal of Consumer Research” determined that people who do their grocery shopping with a list were less likely to make impulsive choices of nutritionally empty foods. Plan your meals out for the week, and stick to the perimeter of the market for your healthiest choices. Processed foods laden with sugar, sodium, and trans and hydrogenated fats are typically in the middle of the store. Steer clear.

So whether you are a competitive bodybuilder, avid gym enthusiast, or someone starting to get in shape, these 10 insider rules for losing fat and maintaining muscle are a must. Plan your eating like you plan your workouts; know what you’re doing before you get up each day, so you can maximize your results and hit your goals on or ahead of schedule.

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Swim Drill Of The Week: Finish Drill

Welcome to the “Swim Drill of the Week”. Swimming World will be bringing you a drill, concept, or tip that you can implement with your team on a regular basis. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), Drill Of The Week excerpts are meant to be flexible for your needs and inclusive for all levels of swimming.

This week’s drill is finish drill for freestyle. This drill is a simple but effective way to get swimmers to lengthen out their freestyle stroke and make sure they are accelerating through the underwater pull into their recovery with each stroke.

The drill itself is very simple: have your athletes swim freestyle with a focus on exaggerating the end of the underwater phase of their pull on each stroke. Swimmers should feel like the are accelerating through this last phase of their stroke, throwing the water behind them and forcing their arms out of the water and into a fast recovery.  

While this drill may make your swimmer’s stroke look hitchy, remember this is just an exaggeration of the how you want your swimmer to finish every pull. A common problem in freestyle is dropping the elbow during the pull or exiting the water too early, both of which are extremely inefficient. This drill should cue your swimmers into what it feels like to hold onto the water during the pull phase of their stroke, and will help your athletes distinguish between slipping through the water and holding onto it in the second half of their pull. Happy swimming!

All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

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Ryan Lochte, Baywatch Topic of Discussion on Jimmy Kimmel Live

Photo Courtesy: Peter H. Bick/U.S. Masters Swimming

The newest version of Baywatch is set to hit theaters this weekend and celebrity actor Zac Efron has been making appearances talking about the movie. His most recent appearance was on the ‘Jimmy Kimmel Live’ show, where he and Jimmy Kimmel discussed the creation of Efron’s character.

In the movie, Efron plays a disgraced Olympic swimmer with two Olympic gold medals, who is trying to improve upon his image after committing a crime. However, after the incidents during the Rio Olympic Games speculations began to swirl as to where the inspiration for Efron’s character emerged from.

Kimmel wasted no time asking if the character was based upon Ryan Lochte and his actions in Rio, however Efron clarified that he and Baywatch’s director, Seth Gordon, created Efron’s character on their own, noting that the movie was in the editing process well before the events of Rio happened. While Efron’s character is described as a disgraced Olympian, he explains that his character is meant to be a good guy at heart and someone people root for.

Watch Efron’s interview with Kimmel:

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Weight Gain Meal Plan: Part 1.

There has been a tremendous amount of reader feedback with one common question: “How do I pack on mass?” Since I unfortunately can’t outline individual plans for each reader who emails me, I thought I’d give a full week meal plan that will at least give you some ideas on how to get through the work week. I will continue to do this throughout the upcoming weeks and will intermix these plans with some ideas for weight loss too. Good luck!

Eating 4000 calories each day may make you feel like a bear that is getting ready to hibernate during the winter, but when you build serious muscle than when the small amount of fat storage that comes along with gaining extreme muscle can be hidden underneath your winter clothes. Keep your eye on that mirror; there’s no better way to monitor your gains.

Day 1


1.5 cups raw oatmeal

1 cup skim milk

1/2 cup dried cranberries or raisins

1 TBS flax oil (cinnamon flavored flax oil works well with oatmeal too)

750 calories, 35 g protein, 90 g carbs, 18 g fat

Midmorning Snack:

1 cup skim milk

1 large piece of fruit with 1 TBS natural peanut butter

1 low-fat mozzarella stick

500 calories, 30 g protein, 30 g carbs, 18 g fat


2 cups egg salad on 2 whole wheat pitas

1 banana

600 calories; 74 g protein, 16 g carbs, 30 g fat

Afternoon Snack:

1 cup low-fat vanilla yogurt

1 cup fat-free cottage cheese

1 cup blueberries

2 TBS wheat germ

1 TBS honey

600 calories, 38 g protein, 80 g carbs, 2.5 g fat


6 oz grilled salmon

1 large sweet potato

1 cup cut green beans

1 cup skim milk

700 calories, 45 g protein, 70 g carbs, 20 g fat

After Dinner Snack:

Peanut butter smoothie

600 calories, 30 g protein, 35 carbs, 16 fat

Day 2


4 Whole grain frozen waffles

2 TBS pure maple syrup

1 cup low-fat cottage cheese

1 cup fresh strawberries

625 calories, 40 g protein, 90 g carbs, 6 g fat

Midmorning Snack:

Peanut butter, banana and honey sandwich

2 pieces whole grain bread

2 TBS banana

1 whole banana

2 TBS honey

2 cups non-fat milk

600 calories, 25 g protein, 85 g carbs, 18 g fat


Pasta Vegetable Medley

1 cup non-fat milk

700 calories, 25 g protein, 125 g carbs, 11 g fat

Afternoon Snack:

Favorite Meal Replacement Shake mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 TBS flax oil

Add water to desired consistency

650 calories, 50 g protein, 45 g carbs, 28 g fat


8 oz turkey breast

2 large sweet potatoes or yams

1 cup collard greens or swiss chard

700 calories, 55 g protein, 95 g carbs, 5 g fat

After Dinner Snack:

High protein pudding

400 calories, 40 g protein, 45 g carbs, 5 g fat

Day 3


Vegetable omelet

(2 whole eggs, 2 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced vegetables of your choice)

2 slices 12-grain bread

1 cup non-fat milk

1 fresh orange

700 calories, 30 g protein, 60 g carbs, 20 g fat

Midmorning Snack:

1 can tuna fish

2 cups cooked brown rice

Salsa to taste

1 medium plum

700 calories, 40 g protein, 100 g carbs, 5 g fat


Turkey and cheese sandwich (2 slices 12-grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato)

1 small bunch red grapes

650 calories, 55 g protein, 80 g carbs, 10 g fat

Afternoon Snack:

Favorite MRP

1 cup skim milk

2 cups frozen fruit

Water to desired consistency

675 calories, 50 g protein, 80 g carbs, 18 g fat


1 6 oz grilled pork chop

1 cup broccoli

2 cups whole grain, brown rice

650 calories, 38 g protein, 43 g carbs, 14 g fat

After Dinner Snack:

Protein shake

1 large piece of fruit

458 calories, 32 g protein, 42 g carbs, 18 g fat

Day 4


Oat bran waffles

(oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a pancake.)

1 cup skim milk

615 calories, 49 g protein, 71 g carbs, 15 g fat

Midmorning Snack:

Protein shake

1 cup skim milk

2 large pieces of fruit

658 calories, 40 g protein, 84 g carbs, 18 g fat


Tuna and cheese sandwich (2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato)

1 large pear

610 calories, 44 g protein, 77 g carbs, 14 g fat

Afternoon Snack:

Protein shake

1 cup skim milk

2 large pieces of fruit

658 calories, 40 g protein, 84 g carbs, 18 g fat


1 bowl Mexican Chicken Chili

389 calories, 40 g protein, 27 g carbs, 14 g fat

After Dinner Snack:

Protein shake

1 large piece of fruit

458 calories, 32 g protein, 42 g carbs, 18 g fat

Day 5


Buckwheat pancakes

2 cups skim milk

1 cup fresh blueberries

615 calories, 49 g protein, 71 g carbs, 15 g fat

Midmorning Snack:

Protein shake

1 cup skim milk

2 large pieces of fruit

658 calories, 40 g protein, 84 g carbs, 18 g fat


Ham and cheese sandwich (2 slices 12-grain bread, 4 oz sliced ham, 1 thin 2-oz slice reduced fat Swiss cheese, lettuce, tomato, and mustard)

1 large apple

610 calories, 44 g protein, 77 g carbs, 14 g fat

Afternoon Snack:

Protein shake

1 cup skim milk

2 large pieces of fruit

658 calories, 40 g protein, 84 g carbs, 18 g fat


1 homemade burger on a whole wheat bun

1 cup skim milk

450 calories, 34 g protein, 52 g carbs, 20 g fat

After Dinner Snack:

Protein shake

1 large piece of fruit

458 calories, 32 g protein, 42 g carbs, 18 g fat

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Joseph Schooling Believes He Can Take Down Michael Phelps’ 100 Fly World Record

At NCAA’s in March, Singaporean Olympic gold medallist Joseph Schooling stated that he was gunning for Michael Phelps’ world record in the 100 fly. Schooling told Channel News Asia that he was looking to break that world record this summer at the World Championships in Budapest.

“I’m looking forward to that race and deep down I think if I do what I know I can do, if I execute everything well perfectly, I’d have a really good shot,” Schooling told Channel News Asia. Schooling won the Olympic gold medal last summer in Rio with his best time of 50.39 ahead of Phelps in the ladder’s last individual race of his illustrious career. Phelps’ world record stands at 49.82 set at the 2009 World Championships in Rome.

Schooling will likely get pressure from South Africa’s Chad Le Clos, who is the two time defending World Champion in the event, as well as Hungarian icon Laszlo Cseh, who will be swimming in his home country. Le Clos holds the fastest time in the world this year in the 100 at 51.29.

Schooling also said he is “especially excited” to race the 200 butterfly, an event he did not compete in in Rio last summer, electing to swim the 100 free instead.

“Physically we’ve put in all the work … shouldn’t have a problem finishing a 200 fly, It’s all about whether I can get the mental side down,” he said. Schooling referenced Japanese Olympic silver medalist Masato Sakai and that he has been keeping tabs on his Japanese rival and that he has posted “serious” times this year as Schooling put it. Sakai has the world’s leading time in the 200 fly with a 1:53.71. Schooling will also get pressure from Hungarian rising star Tamas Kenderesi, who has the third fastest time in the world this year in the 200.

Schooling swum the 200 fly at the Arena Pro Swim Series meet in Atlanta earlier this month with a 1:56.45. Schooling says he is in much better condition than he was at the NCAA Championships in March, where he missed the finals of the 200 fly, an event where he was the two-time defending champion. Schooling didn’t have a “bad” meet so-to-speak, where he swam the second fastest time ever in the 100 fly when he got out-touched by Caeleb Dressel, as well as helped Texas win it’s third straight team title. But Schooling wants to put this year’s NCAA Championships behind him.

“Now that I have experienced what losing really feels like … I don’t want to feel like that ever again,” he said. “I’m done feeling that way. And that’s good.”

Schooling will compete in all three butterfly events and two relays at this summer’s World Championships in Budapest.

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Tom Dumoulin: ‘I hope Nibali and Quintana lose their podium spots if they only focus on me”

Giro d’Italia leader Tom Dumoulin says he would like to see his two closest rivals lose their spots on the podium if they ride defensively against him

It took almost three weeks in the Giro d’Italia, but the knives finally came out in the Dolomites.

Race leader Tom Dumoulin (Sunweb) says he hopes that Nairo Quintana (Movistar) and Vincenzo Nibali (Bahrain-Merida) lose their podium spots because they “keep focussing” on him.

>>> Tom Dumoulin fends off Nairo Quintana’s attacks as Tejay van Garderen wins Giro d’Italia stage 18

The Dutchman in pink responded to a Quintana/Nibali joint attack and refused to work with them when others went.

Thibaut Pinot (FDJ) gained 1-02 minutes, and moved within 30 seconds of the podium with three days to race, while the duo stalled and Dumoulin gestured to them to pull in the final kilometres.

“I hope that Nibali and Quintana will lose their podium spots because of only focusing on me,” Dumoulin said.

“I don’t understand why the three of us didn’t work together. They also lose their podium spot if the other classification contenders get closer.

Tom Dumoulin rides on stage 18 of the Giro d’Italia (Sunada)

“Pinot is much better in the time trial than Nibali and Quintana normally, definitely in a flat time trial. Like I said, if they only focus on me it would be nice if they lose podium spot in Milan.”

Colombian Nairo Quintana launched an attack on the Passo Gardena high in the Dolomite Mountains. Instead of a steady chase, Italian two-time Giro winner Vincenzo Nibali jumped and joined Quintana and the two worked together to ditch Dumoulin.

Dumoulin bridged at the top at 85.3 kilometres to race and when the race reached the final kicks to Ortisei, launched attacks of his own on his ragged looking rivals.

“I don’t care what Tom said, I think he is being cocky, he’s talking too much, I’d never talk like that,” Nibali said at his team bus.

“He’s shown he’s very strong in the race but he’s talking too much. He could also lose the podium because nothing is sure in this Giro d’Italia. Except, for sure, we won’t accompany him all the way to Milan.

“He’s got to keep his feet on the ground, does he know what karma is?”

“And then he calls me cocky?” Dumoulin responded. “Yeah they are also very strong words from his side. I was very friendly the whole Giro to everyone, and I think Nibali is for sure here to win the Giro, and I was not happy with how they rode they were only trying to make me lose and not… that’s his choice.”

Dumoulin still holds his top spot, but second through fifth place compacted with Pinot and Russian Ilnur Zakarin (Katusha-Alpecin) riding clear on Thursday’s stage.

Dumoulin leads Quintana by 31 seconds and Nibali by 1-12 minutes. Pinot is now at 1-36 and Zakarin at 1-58.

“He was telling us to close the gap to the other riders who were attacking who were back on the classification,” Quintana said.

“He didn’t want them to take too much time. We left the responsibility on him, and in the end, he didn’t take time on us, either.

“We did what we could as a team, as we had hoped. Sure, we wanted more, but [Dumoulin] responded well. We made a good stage, it was very fast all day, and tomorrow will be another chance.”

The 19th stage ends with a hard final climb up to Piancavalo and a rolling difficult stage with a final kick to Asiago on Saturday.

Nairo Quintana and Tom Dumoulin on stage 18 of the Giro d’Italia (Credit: Sunada)

On Sunday, it swings in Dumoulin’s favour with a 29.3-kilometre time trial.

“Clearly very hard mountains days are again coming up,” Dumoulin said.

“So I will try to fight as hard as I can and try to follow Quintana and Nibali and the other guys …”

“I was feeling good I was never in stress when they attacked today. I knew I had the legs to follow if I need to. Yeah, at the end I had the legs and could attack them.”

Dumoulin knows how fast the race can slip away. In 2015, just developing into a Grand Tour rider, he led the Vuelta a España and on the final day in the mountains, slipped from first overall to sixth.

“I do believe in myself. I also have doubts, but I try to look at it from the positive side. I lost it in the Vuelta because maybe I was thinking a little negative also, I started to get tired, it’s very hard to stay positive, but until now it’s been good.”

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College Swimming in the Eyes Of An International Student-Athlete

Photo Courtesy: Kristel Meitz

By Jinq En Phee, Swimming World College Intern.

A number of foreign swimmers are making an impact on the NCAA swimming scene. According to, the percentages of foreign students competing in NCAA swimming are 5.9 percent and 5.8 percent respectively for men and women. At this year’s National Championships, Joseph Schooling from Singapore (University of Texas), Farida Osman from Egypt (University of California), and Felix Aubock from Austria (University of Michigan) were among those with the most notable performances.

I too am an international student studying and training here in the United States. When I was living at home, I heard my older teammates who had just returned from the States constantly talking about their experience and I wondered what all the fuss was about. After making the move myself, I finally understood.

So what made me decide to travel halfway across the world just to swim and study?

College sports are not as popular in many countries as they are in the United States. In my country, we didn’t have an association like the NCAA that helps build athletic programs in colleges and universities.

When I was in high school, I found my passion in competitive swimming and I decided that I didn’t want to just stop after I graduated from high school. I wanted to attend college and be able to swim competitively at the same time.

Not that it’s impossible to achieve that in my country, but it’s definitely more difficult. My club coach, who studied and swam at UCLA, introduced me to the college swimming scene in the USA, and that was when I decided that the USA was the place I wanted to go to after high school.

Short Course Competition Pool-23583381686

Photo Courtesy: Andy Ringgold/Aringo Photography

Transitioning into college swimming from a place where I only swam long course meters all my life was tough. I had to rethink how to swim my strokes differently to adapt to short course yards, learn what a good timing for a 100 yard race is, and practice twice the amount of turns that I was used to.

The first few months trying to learn how to swim short course yards wasn’t as easy as I thought it would be. There were too many different things that I had to think about when I swim, and walls just appear way more often than what I was used to.


Photo Courtesy: Steve Snodgrass

Swimming aside, the hardest part was to adjust to the different language, food, and the American culture.

English isn’t my first language. There were a lot of basic words that I couldn’t pronounce properly when I first came here due to the lack of exposure to the English language back home. I had to start learning how to speak and write English every day. I’m also still adjusting to having to eat food that I only ate once every few months back home.


Photo Courtesy: America East

What really surprised me is how every swimmer on my team is a team oriented person. That was the biggest difference, compared to where I came from where swimming is more of an individual sport.

I was at my first dual meet and people were cheering so loudly for their teammates when they raced. It was weird because I was only familiar with racing in a dead quiet environment. After being involved in this sport for more than a decade, I finally got to experience swimming as a team sport, and that is one amazing experience I would love to share with everyone else back home.

I’ve only been in the United States for about eight months, but I’d say that getting to experience college swimming here invaluable, and it is a privilege.

All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.

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Five talking points from stage 18 of the Giro d’Italia

Stage 18 of teh Giro d’Italia saw a smattering of GC action, and a first Grand Tour win for Tejay van Garderen

Dumoulin weathers the storm

Nairo Quintana and Tom Dumoulin on stage 18 of the Giro d’Italia (Credit: Sunada)

Today was the stage touted as being the great test of Tom Dumoulin (Team Sunweb) – if he could survive the five summits on the parcours with his pink jersey still intact, then he should be the favourite to wear it in Milan.

The Dutchman passed with flying colours. He remained in the group of favourites on the final climb, and managed not only to follow attacks made by Nairo Quintana (Movistar), but was even able to toy with his rivals and make his own moves.

Movistar had earlier executed a plan to put Dumoulin under pressure, sending key domestiques Andrey Amador and Winner Anacona into the early break, and then having Quintana attack and bridge up to them on the third climb of the day.

>>> Tom Dumoulin fends off Nairo Quintana’s attacks as Tejay van Garderen wins Giro d’Italia stage 18

The situation briefly looked very dangerous for Dumoulin, as the Bahrain-Merida duo of Vincenzo Nibali and Kanstantsin Siutsou joining the Movistar trio in the same group which the pink jersey – having already run out of team-mates – was forced to chase on his own. But Dumoulin showed incredible strength and calmness to bring them all back before the summit, while also retaining enough resources for the final two climbs.

The race isn’t over, with two more huge days in the mountains to come prior to the final time trial, but the pendulum has swung firmly in Dumoulin’s favour.

Tejay van Garderen bounces back

Tejay Van Garderen took his first Grand Tour stage win on stage 18 of the giro d’Italia (Credit: Sunada)

The race had, up until now, been disastrous for Tejay van Garderen (BMC Racing), whose expected bid for GC rapidly fizzled out as early as the second week.

But the American has resiliently shown an eagerness to salvage things by getting into breakaways, and today proved to be the strongest from the large group that went up the road, sprinting ahead of Mikel Landa (Team Sky) for victory.

So disheartened was van Garderen that he even questioned his future as a Grand Tour leader a few days ago. It was clear how much this stage win meant to him, when he emotionally buried his head in his hands after crossing the finish line – even if he does abandon his goal of riding high on GC in the future, he proved today that he has much to offer in Grand Tours.

Groundhog Day for Mikel Landa

Mikel Landa extended his lead at the top of the mountains classification, but missed out on the stage win (Sunada)

Two days ago, Mikel Landa rode at the front for most of the queen stage of the Alps, claimed most of the mountain points, but lost out on the stage win in a two-man sprint after allowing Vincenzo Nibali to sneak ahead of him on the final corner.

Today, Landa rode at the front for most of the stage through the Dolomites, again claimed most of the mountain points, and again lost out on the stage win in a two-man sprint as his competitor – this time van Garderen – used the last corner to get ahead of him.

Watch: Giro d’Italia stage 18 highlights

To lose out in such similar circumstances will come as a bitter disappointment to Team Sky, having worked so well all day to set Landa up for the win. At the start of the day, when the break was being gradually formed, they first sent Diego Rosa up the road, then Philip Deignan, and eventually Landa, who profited from work from that duo before striking out with van Garderen on the descent to the final climb.

There was the consolation that he substantially expanded his lead in the mountains classification, but his attitude suggested that a stage win is what he really wants. He – and Sky – have just three days left to bag one.

Orica-Scott’s continued hard work partially rewarded

Once again Orica-Scott leant their services to the front of the peloton despite having no contender for overall victory, in an apparent effort to set Adam Yates up for a stage win.

Ruben Plaza was particularly impressive with one of the rides of the day, as he spent the section between the third and penultimate climb and in-between descent and valley yo-yoing between being dropped and clawing his way back up for another last ditch turn at the front.

>>> Adam Yates: ‘There’s no reason to chance from a Giro d’Italia GC strategy’

But his work was in vain as Yates was dropped on the final climb.

Or was it? Although Orica-Scott appeared to have a stage win in sight, their work also helped to distance best young rider leader Bob Jungels (Quick-Step Floors) enough for Yates to inherit the white jersey.

That classification ought to be some battle, with Yates needing to gain time on Jungels ahead of the final time trial, and with Davide Formolo (Cannondale-Drapac) also still in the frame.

A spectacular day in the Dolomites

Spectacular scenery for the riders to enjoy on stage 18 of the Giro d’italia (Credit: Sunada)

Today was billed as one of the best stages of the Giro, and it lived up to expectation – both in terms of racing and scenery.

There’s much contention and confusion regarding what exactly is a ‘Dolomite’, but there is no argument that today showcased many of the best of them. The views were beautiful all day, with the mountains’ uniquely pleasing look providing the backdrop for the racing.

The racing was great too, with action right from the start line as stage-seeking riders looked to breakaway, the GC race kicking off early thanks to Quintana’s initial attack with over 50km to go, and an absorbing dual on the final climb.

It feels a long time now since the slow trudge through Sardinia – no spectator can claim to feel short changed now.

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