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ATASR5 attempts the Shadow Project
- Thread starter gymmum
- Start date
gymmum
New member
Tuesday 6th March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
macros
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs, Calves & Low Back
2x6@110kg 45 degree leg press
2x6@50kg Deep BB Squats
2x6@40kg Smith Rev Lunges (alternate legs)
2x6@60kg Inverted Calf Raises
2x6@50kg Donkeys
2x6@50kg Seated Calf Raises
4x6@30kg BB Deadlifts (bent knees)
2x45secs Hovers on mediball
30mins X-Trainer
felt real sluggish today but tried hard to push myself. Hopefully I'll feel better tomorrow. I hate feeling sick.
.
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
macros
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs, Calves & Low Back
2x6@110kg 45 degree leg press
2x6@50kg Deep BB Squats
2x6@40kg Smith Rev Lunges (alternate legs)
2x6@60kg Inverted Calf Raises
2x6@50kg Donkeys
2x6@50kg Seated Calf Raises
4x6@30kg BB Deadlifts (bent knees)
2x45secs Hovers on mediball
30mins X-Trainer
felt real sluggish today but tried hard to push myself. Hopefully I'll feel better tomorrow. I hate feeling sick.
.
...feeling sonewhat better today. Bit light headed. 
gymmum
New member
Wednesday 7th Mar
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest, Bi's & Abs
4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
Still feel out of sorts, but muddled through the day.
Day did get better as it went along.
.
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest, Bi's & Abs
4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
Still feel out of sorts, but muddled through the day.
Day did get better as it went along.
.
gymmum
New member
Thursday 8th March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs & Low Back
2x6@30kg BB Romanian Deadlifts
2x6@35kg Lying Leg Curls
2x6@60kg Inverted Calf Raises
2x6@80kg Donkey Calf Raises
2x6@40kg Seated Calf Raises
4x6@25kg BB Deadlifts (bent knees)
2x45secs Transverse Hovers
10min Rowing Machine
20min Treadmill
Feeling energized today.....
.
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs & Low Back
2x6@30kg BB Romanian Deadlifts
2x6@35kg Lying Leg Curls
2x6@60kg Inverted Calf Raises
2x6@80kg Donkey Calf Raises
2x6@40kg Seated Calf Raises
4x6@25kg BB Deadlifts (bent knees)
2x45secs Transverse Hovers
10min Rowing Machine
20min Treadmill
Feeling energized today.....
.
gymmum
New member
Friday 9th March
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest, Bi's & Abs
4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
Mood is good today
.
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest, Bi's & Abs
4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
Mood is good today
.
