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ATASR5 attempts the Shadow Project
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gymmum
New member
Friday 23rd 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
Chest-Bi's-Abs
2 sets x 25 reps Matrix
Flat Smith Press @ 22
Incline DB flyes @ 20
Machine Flat Chest Press @ 44
Cable Flyes @ 44
Incline DB Curls @ 21
Ezy BB Preachers @ 30
Seated Cable Curls @ 22
Smith rev Leg raises @ 9
Feet up crunches @ 13
Hovers 60 secs feet up
Am cardio of 20mins treadmill @ 5.7 incline 5
10mins rowing machine.
We have a new rowing machine at my gym and it's so cool. It has this little fish game on it. The faster you row you can eat the little fish, if you slow down the little fish come after you (the big fish). funny game but keeps you moving....
.
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
Chest-Bi's-Abs
2 sets x 25 reps Matrix
Flat Smith Press @ 22
Incline DB flyes @ 20
Machine Flat Chest Press @ 44
Cable Flyes @ 44
Incline DB Curls @ 21
Ezy BB Preachers @ 30
Seated Cable Curls @ 22
Smith rev Leg raises @ 9
Feet up crunches @ 13
Hovers 60 secs feet up
Am cardio of 20mins treadmill @ 5.7 incline 5
10mins rowing machine.
We have a new rowing machine at my gym and it's so cool. It has this little fish game on it. The faster you row you can eat the little fish, if you slow down the little fish come after you (the big fish). funny game but keeps you moving....
.
gymmum
New member
Saturday 24th 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
Pretty quiet day today, kids had friends over all day..oh...and the fights after their friends had left arghhhh!!!! I have a major headache.
.
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
Pretty quiet day today, kids had friends over all day..oh...and the fights after their friends had left arghhhh!!!! I have a major headache.
.
++ vibes to extinguish that headache!
about the body fat dropping... you saw my last pics and i leaned out with the BF going up.. take pics, & taped measurements... its how you LOOK not necessarily about that #... a few trainers and seasoned competitors recently really helped put things in perspective for me with that %...
Youre on the right track...
about the body fat dropping... you saw my last pics and i leaned out with the BF going up.. take pics, & taped measurements... its how you LOOK not necessarily about that #... a few trainers and seasoned competitors recently really helped put things in perspective for me with that %...
Youre on the right track...
gymmum
New member
*Bunny* said:++ vibes to extinguish that headache!
about the body fat dropping... you saw my last pics and i leaned out with the BF going up.. take pics, & taped measurements... its how you LOOK not necessarily about that #... a few trainers and seasoned competitors recently really helped put things in perspective for me with that %...
Youre on the right track...
Thanks Buns
My % has dropped a little. Measurements have dropped all over from between 2-6cms which is good. Strength is up. Hit a PB on Friday. Yeah me.
My trainer wants me below 10% at comp time. My last comp I came in at a high 14%. You can see in my comp pics I was still rather fatty in upper legs. I put that down to post baby fat. This yr i want to come in at a max of 12%.
But in order to get that low I need to drop some fat now. Does that make sense? I'm currently trying to add some muscle so not loosing much with no cardio at the moment. I have to get more blood work done in the next couple of weeks, then I'll know whether to tweek diet a bit more or not. I'm flying alone this yr with only monthly updates to my trainer who is a fair distance away. So I check in with him every month and he changes things to suit what is or is not happening, but I really need that someone there to give me that push while at the gym itself.
I will be posting pics tomorrow night along with new measurements and a BF%.
gymmum
New member
Sunday
25th 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
25th 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
New member
Monday 26th March
Meal 1
oats
soy milk 99% FF
black tea
442 cals
Meal 2
apple
protein shake w/ soy milk 99% FF
249 cals
Meal 3
1 wholemeal roll
chicken breast grilled
salad
black tea
Meal 4
kiwi fruit
protein shake w/ FF 99% soy milk
rice cakes
almond butter
417 cals
Meal 5
diced beef
green veg
black tea
303 cals
Meal 6
protein shake w/ water
123 cals
Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%
Meal 1
oats
soy milk 99% FF
black tea
442 cals
Meal 2
apple
protein shake w/ soy milk 99% FF
249 cals
Meal 3
1 wholemeal roll
chicken breast grilled
salad
black tea
Meal 4
kiwi fruit
protein shake w/ FF 99% soy milk
rice cakes
almond butter
417 cals
Meal 5
diced beef
green veg
black tea
303 cals
Meal 6
protein shake w/ water
123 cals
Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%
