ATASR5 attempts the Shadow Project

[gymmum]

Friday 16th 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]

Saturday 17th 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
18 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
40min brisk walk am
30mins pilates

 

[gymmum]

Monday 19th 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

 

[ck2006]

Holy update LOL, workouts look great

 

[florencia]

I wish I could tyoe like that...fingernails get in the way!!
Good Job!!

 

[gymmum]

I wish I could tyoe like that...fingernails get in the way!!
Good Job!!

I cheat I put it all into word throughout the day then copy and paste it here when finished. lol

 

[gymmum]

Tuesday 20th March

Meal 1
2 egg whites 1 whole egg
2 mushrooms
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
1643 cals

Workout
Legs, Calves & Abs
all Matrix for 15 of 25
all sets are 2 set x 25 reps
80kg (176lbs) 45 degree leg press
80kg (176lbs) Hack Squats
90kg (198lbs) Inverted Leg Press
30kg (66lbs) Leg Extension
100kg (220lbs) Hack Calf Raise
80kg (176lbs) 45 degree Toe Press
40kg (88lbs) Seated Calf Raises
10kg (22lbs) Hyper Extensions
2kg (4.5) Leg Raises (Roman Chair)
Hovers 60secs feet up balance on medi ball

Now I'm stuffed, need rest....................feel good though

These Matrixs' are really tough...lucky only for this week.

There you go T-Cake converted just for you. (the best I could)


Also stats for this week are
height 5'4"
weight 62kg (136.6lbs)
Girths
this is drop since last weeks measurements
bicep -0.5cms (0.19")
Chest - 3cms (1.18")
Waist -6cms (2.36")
R Thigh -4cms (1.57")
R Calf - -2cms (0.78")
Hips - 2cms (0.78")

Skinfolds
R Tricep 8mm (0.31")
R Bicep 4mm (0.15")
R Suscapular 10mm (0.39")
R Suprailiac 4mm (0.15")
Total 26mm (1.02")
Bodyfat % 19.4 down by 5.5%
Not bad for 1 week !!!!!!!!!!!! YYYYYYYAAAAAAAAAAYYYYYYYYYY!!!!!!!!!!

 

[gymmum]

Wednesday 21st March


Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
20ml flaxseed oil
50ml black tea
cals 597 protein 16.2 carbs 35 fat 31

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
Shoulders & Abs
all 2 sets x 25reps Matrix
DB Arnold Press @ 9.5kg (20.9lbs)
BB Upright Rows (close grip) 20kg (44lbs)
Machine Shoulder Press 30kg (66lbs)
DB Side Raises 4kg (9lbs)
DB Rotor Cuff (lying) 6kg (13lbs)
Smith Rev Leg Raises 4kg (9lbs)
Crunches (feet up w/ 6kg mediball) (13lbs)
Hovers 60 secs
30min treadmill 5 incline @ 5.7


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[gymmum]

Thursday 22nd 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
Hamstrings Calves & Lower Back
All 2x25 Matrix

DB Rom D-Lift Toes Up@ 66
Lying Leg Curls @ 55
Seated Leg Curls @ 55
Straight Leg Cable @ 48
Hack Calf Raise @ 198
Donkeys @ 176
Seated Calves @ 77
Roman Chair @ 9
Prone Bakc Ext @ 22
Raised Hovers @ 60 secs

AM 30min X-Trainer L-7



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