ATASR5 attempts the Shadow Project

[jenscats5]

Either none at all or just walking or 1x a week HIIT just to keep the heart rate up/good......again, if you want to add muscle, eat to support it & the CV.....

 

[gymmum]

I'll try that as I have never been told how much cardio is enough or to much.

I really want to get some big gains this year as due to having bubs last year it put me behind the 8 ball. I will be competeing for the Nationals this time so need to be a lot leaner and need a lot more bulk.

I plan to post some pics in the next week or so of before and afters. Just need to get hold of a camera as mine broke.

 

[gymmum]

Day 2

1/2 hr brisk early morning walk

Meal 1
1/2 cup oats
125ml skim milk
5 egg whites
20ml flaxseed oil

Meal 2
Protein shake w/ water
Apple

Meal 3
200g chicken breast grilled
Salad 2 cups
1 Wholewheat roll
orange
Herbal tea

Meal 4
100g tuna + 2 cups salad
Herbal tea

Meal 5
Post Workout
Carb less protein bar
Kiwi fruit

Meal 6
Protein Shake w/ water

Cals 1737
Protein 215.55
Carbs 117.6
Fat 50.85

 

[The Shadow]

Here is the diet - it was in the sticky:

Meal 1:
-Protein shake........
enough powder to cover 30 gra,s of protein....put this in 1.5 cups of nonfat/1% milk....one teaspoon creatine...same with glutamine podwer fi you have it....take vitamins as well

Meal2:
-Handfull(1-1.5 Oz nuts)
-500 ml water

Meal 3:
-baby spinachleaves with 4-5 sliced strawberries and several bluberries....
-low cal dressing
-can of tuna
-a few crakers
-500 ml water

Meal 4(after weights)
-Same shake as meal one

Meal 5
-6 ox lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water

Saturday night cheat night
Sunday back to schedule.

Supplements:
Glucorell-R is the r-ala:
ONE 200 mg ala with your two shakes and post-work out solid meal.
100 mg of the rala per 20-30 grams of carbs.

Thermorexin = fat burner morning on empty stomach before cardio

Yohimburn lotion = 15 minutes prior to cardio in the A.M., or weights on non-cardio days if you can handle it. Rub in real good.

Creatine = 5 g (2x a day) with shake
L-Glutamine = 5 g (2x a day) with shake

Multi-vitamin

 

[gymmum]

If I want to build muscle do I eliminate all cardio from the plan?

Is there enough cals in diet to accomodate the training for bulking?

Which Creatine do you recommend??

Should I take all supps from plan??

If so can I order these from the AF Store being that I'm from Oz?

 

[gymmum]

Day 3

Meal 1
Protein shake w/ 1.5 cups skim

Meal 2
20 raw almond kernels

Meal 3
Baby spinach leaves, lettuce, 100g ham, 1 small tomato.
( need to go shopping )

Meal 4
Protein shake w/ 1.5 cups skim

Meal 5
170g + 6oz lean beef cubes w/ 1 small potato, 1 cup broccoli, 1 cup green beans (raw)

Meal 6
Protein shake w/ 250mls water

Should I be having shake with milk before bed??

Workout
Chest & Shoulders

Incline DB press 1x15x14 1x12x12 1x8x9.5 triple drop set
Incline Flyes 1x10x12 6tut 1x10x9.5 6tut, 1x10x9.5 6tut
Chest Machine 1x12x35, 1x8x30, 1x6x20 triple drop set
Cable crossovers (my favourite) 1x15x40 1x10x35, 1x8x25 triple drop set

Machine shoulder press triple drop set 1x12x30, 1x8x25, 1x8x20
Side Lat raises 3x10x5 6tut
Front lat raises w/ plate 3x10x10
Shrugs (have never done these before) w/DBs 3x12x9.5

Weights are a little light this week as I'm easing back in after time off.
Will go heavier next week then by week 3 should be able to go quite heavy.

 

[gymmum]

Day 4

Meals same as above.

Today I played soccer w/ kids and we then went swimming at the beach.
Pretty easy kind of day as was very hot here.
Planing on a beach run early tomorrow morning with some friends.

 

[gymmum]

Day 5

When for a 5km beach run w/ friends early this morning and feel great.

Meal 1
Protein shake w/ 1.5cups skim + 1 tsp coffee ( yummmmmy)

Meal 2
20 raw almond kernels

Meal 3
Baby spinach leaves (1 cup) w/ 5 srawberries

Off to the gym now to train.....

 

[gymmum]

Meal 4
Protein shake w/ skim

Meal 5
170g= 6oz grilled chicken w/ 1/2 cup wholewheat pasta
2 cups green veg

Meal 6
Protein shake w/ water

 

[The Shadow]

If I want to build muscle do I eliminate all cardio from the plan?

Is there enough cals in diet to accomodate the training for bulking?

Which Creatine do you recommend??

Should I take all supps from plan??

If so can I order these from the AF Store being that I'm from Oz?

Yep...drop cardio....up the cals a bit as we discussed.

Creatine = CEE from the AF store

Dont know.....send Ulter a pm