The Shadow Project Basic Diet

The Shadow said:

Meal 1:

Protein shake........

enough powder to cover 30 grams of protein....put this in 1.5 cups of nonfat/1% milk....one teaspoon creatine...same with glutamine podwer if you have it....take vitamins as well.

Meal2:

Handfull(1-1.5 Oz nuts)
500 ml water

Meal 3:

baby spinach leaves with 4-5 sliced strawberries and several bluberries....
low cal dressing
can of tuna
a few crackers (such as Triscuit or Ritz Wheat)

500 ml water


Meal 4(after weights)

Same shake as meal one

Meal 5

6 oz lean fish, chicken or beef
small potato(baking or sweet)
green veggie

500 ml water

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nycgirl said:

Thanks jen!!! There shoud be an HIIT sticky too! I'm doing a different Shadow weight program, however, I'm following the HIIT program.

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jenscats5 said:

Do you mean how to do HIIT?? Or the HIIT for each week?? Cuz the cardio changes week to week.....

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The Shadow said:

there are carbs in the PWO shake.

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wnt2bBeast said:

is it a special concoction?
assuming someone uses something like optimum whey theres about 3 g of carbs in there..not enough for PW?

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jenscats5 said:

It's mixed with milk, hence the carbs....

Read the post again...

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jenscats5 said:

It's mixed with milk, hence the carbs....

Read the post again...

Click to expand...