ATASR5 attempts the Shadow Project

[gymmum]

SATURDAY
10th March

Meal 1
2 slices wholemeal bread toasted
w/ 1 tblsp almond butter
protein shake w/ 250mls water
50mls green tea
cals 373 protein 39.65 carbs 26.4 fat 11.4

Meal 2
Protein shake w/ water
10mls flaxseed oil
cals 206 protein 30.3 carbs 0.4 fat 9.4

Meal 3
100g tuna
250g salad
40g cooked basmati rice
1 small apple
50mls green tea
cals 344 protein 36.9 carbs 52.4 fat 5.3

Meal 4
200g jalna FF natural yoghurt
30 almonds
1 medium banana
cals 364 protein 16.8 carbs 35.5 fat 16.7

Meal 5
200g chicken breast
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6

Meal 6
protein shake w/ water
cals 181 protein 34.8 carbs 2.85 fat 3.3

Total cals for the day 1777
macros 45.4%/32.8%/21.8%


30mins pilates am
30mins kickboxing pm



.

 

[gymmum]

Sunday
11 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



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[ck2006]

glad to see your feeling better!

 

[gymmum]

glad to see your feeling better!

Thx CK yes I am much better now.

 

[florencia]

So we are the only ones awake???you because you just woke up...me??nah no reason...I am starving!!!

 

[gymmum]

So we are the only ones awake???you because you just woke up...me??nah no reason...I am starving!!!

LOL....it's 6:20pm here on Monday evening. and yes I'm starving too.

 

[gymmum]

Monday 12th March

Meal 1
120g oats
125mls soy milk 99% FF
50mls black tea
442 cals

Meal 2
1 small apple
protein shake w/ 250mls soy milk 99% FF
249 cals

Meal 3
1 wholemeal roll
200g chicken breast grilled
2.5 cups salad
50mls black tea

Meal 4
1 small kiwi fruit
protein shake w/ 250mls FF 99% soy milk
2 rice cakes
1 tblspn almond butter
417 cals

Meal 5
200g lean diced beef
250g green veg
50mls black tea
303 cals

Meal 6
protein shake w/ water 250mls
123 cals

Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%

Workout
Back-Tri's-Abs
2x25@25kg Straight arm pulldowns
2x25@35kg Machine lat pulldowns
2x25@25kg Wide cable pulls
2x25@25kg High cable rows
2x25@30kg Wide plate lat pulldowns
2x25@12kg Tribar O/H extension
2x25@12kg Vbar O/H extension
2x25@25kg Rope pushdowns
2x25@6kg Smith rev leg raises
2x25@6kg Crunches (6kg medi ball)
2x45sec Hovers on medi ball (feet up)

cardio
30mins X-Trainer

 

[gymmum]

Tuesday 13th 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

 

[gymmum]

Wednesday 14th 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

 

[gymmum]

Thursday 15th 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