Any questions/comments on the Shadow Plan.....

[The Shadow]

..post em in here.

Usually if one person has a question, then there are others as well. SO let's make this one thread to cover individual programs.

If you have a SPECIFIC question......ask it and then copy/paste your specifics into this thread.

Diet, training - reasons for "whatever"


Let's hear 'em.

 

[cindylou]

If cardio cant be done in the morning, can I do it pwo?????


Thanks,
~C

 

[The Shadow]

If cardio cant be done in the morning, can I do it pwo?????


Thanks,
~C

Yes......


The optimal times are:

1 - first thing am
2 - Immediately AFTER weights(never b4)
3 - Immediately before bed

 

[cindylou]

I can tweak the diet a little if I stick to 40/30/30 bw x 10? Even more than I tweaked in my journal?


If I choose?

 

[The Shadow]

you mean the 42/29/29....


LOL


YEs....

 

[florencia]

On doing cardio...You say...

The optimal times are:

1 - first thing am
2 - Immediately AFTER weights(never b4)
3 - Immediately before bed

Holy Camole!
I have been doing it wrong!
Some days, I was doing HITT first thing AM, and then weights....
Not on leg days...
I usually do HITT first because of empty stomach, and then weights...

Then I am ready to eat...
4 egg whites and 1/2 c oatmeal with 1TBSP flax seed OR !TBSP slivered almonds...

My water intake is mostly in morning after HITT and during weights, (3 bike water bottles 24 oz approx) rest of the day bad bad bad....

Oh and some days after workout has been tough I DO feel the need or crave carbs such as 100% corn tortillas.

I read in one of your posts that 50% of my 30% carb macro should be eaten after workout... I think I undestand why!

Are corn tortillas a really bad choice? I know bread is because it has been processed and has more starch and junk than real nutrients, corn on the otherhand has oil...so I have no idea...

Do you know?

 

[The Shadow]

HIIT first thing and THEN weights LATER in the day is fine

HIIT THEN WEIGHTS IMMEDIATELY isnt optimal , but still effective

Tortillias??


I think it really only matters for non-conpetitors if you have allergies

 

[Daisy_Girl]

Shadow - I know I will have questions. I am reviewing all the data and need to formulate a plan for myself. I will post it soon to get your thoughts.

 

[Jacqueline747]

If you do cardio Immediately before bed Should you still consume a protein shake with carbs instead of protein and fat meal before bed?
How effective is this diet if you choose to use fruit for most of your carb choices?
AND... why the one body part per day training? I tried this plan and didn't feel like I was getting a very good work out.. especially my arms. When I do an upper body/lower body split through the week I really feel it. Maybe b/c while I do chest I am working my tris as well and back also works the bi's then I do seperate tri and bi exercise.. so I am probably just working them more.
Thanks Shadow!!

 

[florencia]

HIIT first thing and THEN weights LATER in the day is fine

HIIT THEN WEIGHTS IMMEDIATELY isnt optimal , but still effective

Tortillias??


I think it really only matters for non-conpetitors if you have allergies

Why does it matter for competitors? So I will know...

 

[The Shadow]

Why does it matter for competitors? So I will know...

I competitor needs EVERY possible edge for fat loss - that means doing cario when it is most optimal

 

[The Shadow]

If you do cardio Immediately before bed Should you still consume a protein shake with carbs instead of protein and fat meal before bed?
How effective is this diet if you choose to use fruit for most of your carb choices?
AND... why the one body part per day training? I tried this plan and didn't feel like I was getting a very good work out.. especially my arms. When I do an upper body/lower body split through the week I really feel it. Maybe b/c while I do chest I am working my tris as well and back also works the bi's then I do seperate tri and bi exercise.. so I am probably just working them more.
Thanks Shadow!!

If you are JUST doing cardio before bed - you have a couple of choices:

1 - Nothing at all - optimal for fat loss given the time frame for the cardio
2 - A protein fat source, this keeps glycogen stores low but allows for a slower release on protein/fat for later in the night



Carbs are carbs - fruits are simple sugars, all complex carbs get broken down in into simple sugars at some point. I think simple carbs SHOULD be used immediately PWO and first meal of the day.



If you train every bodypart each week - you still get the same overlap as on a multi-bodypart split. ie - tris still gwt worked on chest/delt day. The KEY to making it work is intensity.


I havent seen anyone who can muster the same intensity on a second bodypart as they did for the first one in the workout.


the other secret is to avoid redundant exercises.....



ex:


Flat bench
Flat dumbells


Barbell rows
Seated Rows


...while the IS a slight difference - those exercises work the same plane of the target muscle groups.


Each muslce group has its own ROM(range of motion) and POF(points of flexion) Midrange, stretch and contracted, and should hit at least two of those each workout.



My entire training philosophy is that more isnt better 0 better is better...keep it short, simple, intesnse - get in and get out.


Same with a diet - keep it tight and avoid hours of cardio.

Thats sucks - why do it when there *could* be a better way?

 

[florencia]

I competitor needs EVERY possible edge for fat loss - that means doing cario when it is most optimal

LOL...
I thought we were both talking about the tortillas, and competitors.
I know I am not even near the desired muscle state a fitness competitor should be.
However I would like a constant state of leaness...
Just getting to 15% BF and maintaining it almost year round, would be my "ALADDIN'S LAMP WISH" no world peace or anything of the sort... LMAO...
That is why I asked about the tortillas.
Befor I met you I was bad in my macros...I was 61p/21C/18F...with a 1200 cal intake as average...
I was paranoid about carbs because everytime I had more carbs ( i.e. rice, potato, or bread) I would bloat.
So then life bagan, I met you, I am happier with my body and a bit more lean...
Yet still afraid of some carbs...tortillas is one of them...
Now getting back to acheiving the 15% BF and maintaining???
How doable is it?

And Shadow...I think YOU ARE GREAT...
Is that Smile I see?

 

[florencia]

LOL...
I thought we were both talking about the tortillas, and competitors.
I know I am not even near the desired muscle state a fitness competitor should be.
However I would like a constant state of leaness...
Just getting to 15% BF and maintaining it almost year round, would be my "ALADDIN'S LAMP WISH" no world peace or anything of the sort... LMAO...
That is why I asked about the tortillas.
Befor I met you I was bad in my macros...I was 61p/21C/18F...with a 1200 cal intake as average...
I was paranoid about carbs because everytime I had more carbs ( i.e. rice, potato, or bread) I would bloat.
So then life bagan, I met you, I am happier with my body and a bit more lean...
Yet still afraid of some carbs...tortillas is one of them...
Now getting back to acheiving the 15% BF and maintaining???
How doable is it?

And Shadow...I think YOU ARE GREAT...
Is that Smile I see?

Well..Hello the Shadow.... I hope you are doing good...
I am almost where I want to be in BF and LBM, just by body perception...
Is the only way to go to be cut, the way you do it for competition? Or is there another way to do it? Like you on your avi, look cut yet not dehydrated etc...

 

[The Shadow]

Well..Hello the Shadow.... I hope you are doing good...
I am almost where I want to be in BF and LBM, just by body perception...
Is the only way to go to be cut, the way you do it for competition? Or is there another way to do it? Like you on your avi, look cut yet not dehydrated etc...

Cut is where lean mass and low body fat coincide.

I was arounf 7-8% in my avi and did NO cardio to acheive that look - NONE.


Just a tight diet and extremely intense workouts.



Competition dieting is the same concept - just more intense and a bit more structured....its about taking it to the next level.

 

[florencia]

Cut is where lean mass and low body fat coincide.

I was arounf 7-8% in my avi and did NO cardio to acheive that look - NONE.


Just a tight diet and extremely intense workouts.



Competition dieting is the same concept - just more intense and a bit more structured....its about taking it to the next level.

Ok then it is tighter diet and will try to add a little more lbs. weight training this week.
Should I cut out the oatmeal ,and change morning carbs to mushrooms and other veggies? Spinach?
Try to make this body a fool?
Thanks!!!

 

[The Shadow]

Ok then it is tighter diet and will try to add a little more lbs. weight training this week.
Should I cut out the oatmeal ,and change morning carbs to mushrooms and other veggies? Spinach?
Try to make this body a fool?
Thanks!!!

If you are making progress, leave things as they are.

I am not a fan of switching things up while prgress is still being made.



the swwitch in diet for contests, depending on conditioning, should start 8-12 weeks out

 

[florencia]

Are you hiding from Peter Pan and I?

 

[florencia]

Good Morning!!!
Anybody home???
I'd love to get new workout...cut cut cut...

 

[The Shadow]

..out of town......



will send it tomorrow

 

[florencia]

..out of town......



will send it tomorrow

Thanks!

 

[LuluDeren]

Hi Shadow! I have a question regarding the Pilates two days after legs. I'm not sure which and how many exercises I need to do. I found a site of Beginner exercises but was unsure of which to do...I assumed most were to be concentrated on legs, but?

Thank you for your time!

 

[The Shadow]

number of Pilates exercises??


Follow a general beginners, whole body plan.

 

[skyesthelimit03]

Is there any particular protein that you'd recommend for a woman trying to lose 30 pounds. I'm 43, 5'6", bf (at least 30%). Your plan calls for protein of at least 30grams plus the addition of low fat milk (1% or 2%). Is myoplex lite a decent choice?

 

[florencia]

I am butting into this question... I used Myoplex about 6 years ago, it was great for me in bulking, I only had 1/2 the packet (there was only myoplex original at that time)...
Then I tried the myoplex lite bars...I seem to have a reaction to soy...I swell up...kind of like with creatine...So I stopped using them both...
Shadow what do you think of Low Carb protein powders?
Sky:I am home alot and do prefer my egg whites and oats...
keep training...and diet is key...

 

[jenscats5]

Is there any particular protein that you'd recommend for a woman trying to lose 30 pounds. I'm 43, 5'6", bf (at least 30%). Your plan calls for protein of at least 30grams plus the addition of low fat milk (1% or 2%). Is myoplex lite a decent choice?

I don't know much about Myoplex as I use Optimum Nutrition or Sportpharma as I like the way they taste......basically you want a protein powder with about 23g of protein per serving & under 5g carb & sugar - so you have a LOT of options in this area, so go by taste......

 

[yumgal]

Hi everyone,
I have a quick question with the Shadow project. I want to know how to do the triple drop sets. I wrote it down on the way to the gym but I think I did it wrong. I just do 1 huge set, for example,
tri press- 45 (6tut)
drop no rest 40
drop no rest 35
All at 6tut and we only do 1 round of that??
Thanks for all of your help
yumgal

 

[The Shadow]

Hi everyone,
I have a quick question with the Shadow project. I want to know how to do the triple drop sets. I wrote it down on the way to the gym but I think I did it wrong. I just do 1 huge set, for example,
tri press- 45 (6tut)
drop no rest 40
drop no rest 35
All at 6tut and we only do 1 round of that??
Thanks for all of your help
yumgal

That is actually only a double drop....a 3x requires THREE reductions in weight...that is one cycle

 

[LuluDeren]

Hey Shadow! Can you suggest a modification of your nutrition program for a vegan to follow? Thank you, sir!

 

[The Shadow]

I asked on another thread what type of vegan he/she is...but I might have missed the response

 

[LuluDeren]

what type of vegan??


Could milk egg protein be substitited??

Yes, thanks Shadow. She is pretty strict but I think I can convince her to use milk protein. She definitely won't do eggs. I just read something about hemp protein, that may be an alternative for shakes?? Thanks again

 

[The Shadow]

Yes, thanks Shadow. She is pretty strict but I think I can convince her to use milk protein. She definitely won't do eggs. I just read something about hemp protein, that may be an alternative for shakes?? Thanks again

There are a lot of options:

Milk
Cassein
Soy......



all fairly good choices

 

[jassdhali]

Dont wanna hijack the thread from all u hard working women, but can I get some advice from Shadow..being a man that is

 

[The Shadow]

Dont wanna hijack the thread from all u hard working women, but can I get some advice from Shadow..being a man that is

Hey....did I get a pm from you??


It was jumbled like it had been encrypted.......go to your sent box and resend if it was you

 

[jassdhali]

it was and i will..

 

[velvett]

I just wanted to add Pea Protein as an alternative.

http://www.kirkmanlabs.com/products/casein_free/pea/Pea_Protien296_2.html

It's also Casein and Gluten free.

Someone here was using it - I don't recall now who but I tried it myself and it's not terrible.

 

[LuluDeren]

Thanks for the suggestions, Shadow and Velvett!!!

ps: I love your new avi, Velvett...if you rotate it 90 degrees to the right you kind of look like velvet *V*

 

[velvett]

Thanks for the suggestions, Shadow and Velvett!!!

ps: I love your new avi, Velvett...if you rotate it 90 degrees to the right you kind of look like velvet *V*

It does - doesn't it????

Hmmm

and thanks.

I don't know who she is but she's a pleasure to look at.

 

[que_66]

How do you determine the right weight (#lbs.) to use for each exercise when starting out?


Once a beginning weight is determined, how do you know when to up the weight?

 

[The Shadow]

How do you determine the right weight (#lbs.) to use for each exercise when starting out?


Once a beginning weight is determined, how do you know when to up the weight?

1 - decide if you want primarily size or strength
2 - select the correct TUT
3 - let the TUT dicate the weight...failing(or close) on the last rep of each set

 

[que_66]

1 - decide if you want primarily size or strength
2 - select the correct TUT
3 - let the TUT dicate the weight...failing(or close) on the last rep of each set

1 - strength
2 - TUT for strength is 6?
3 - ok

 

[The Shadow]

1 - strength
2 - TUT for strength is 6?
3 - ok

Ummm....no

read the thread on TUT and check CKs log as we went through this very point today

 

[que_66]

Ummm....no

read the thread on TUT and check CKs log as we went through this very point today

Thank you very much!!

 

[The Shadow]

if you have *specific* questions post them up after reading that