Florencia Begins THE SHADOW PROJECT

[jenscats5]

When you were preppin for comp didn't you lunge walk around your yard?
and wasn't it you that lunge walked down the street?

Ohhhh yeahhhhhh.......I did walking lunges up the hill 2 blocks up and got dumb-ass comments from an old lady..... almost forgot about that!!


Flor - I'm doing well thank you!! Got a good back/biceps workout in.... And yes - the 40/30/30 thing is the ratio of Protein/Carbs/Fat in total at the end of the day....I use www.fitday.com to track my foods....

 

[florencia]

Ohhhh yeahhhhhh.......I did walking lunges up the hill 2 blocks up and got dumb-ass comments from an old lady..... almost forgot about that!!


Flor - I'm doing well thank you!! Got a good back/biceps workout in.... And yes - the 40/30/30 thing is the ratio of Protein/Carbs/Fat in total at the end of the day....I use www.fitday.com to track my foods....

I am laughing at you lunging up the hill! I would probably do something like that! In fact I have in smaller proportions!

 

[jenscats5]

I am laughing at you lunging up the hill! I would probably do seomthing like that! In fact I have in smaller proportions!

What's funnier is some old lady looked at me & said something like "What kind of exercise is that?? That's not going to do anything!" Uhhhh, shup lady....

 

[florencia]

What's funnier is some old lady looked at me & said something like "What kind of exercise is that?? That's not going to do anything!" Uhhhh, shup lady....

Yes old lady, like she knows anything about BB.
How much BF do you think is a normal loss weekly in Shadow's program? Did you read my post on my Bf test?

 

[Sassy69]

If doing the lunges w/ the bar is hard on your shoulders you can go to dumbbells.

 

[florencia]

If doing the lunges w/ the bar is hard on your shoulders you can go to dumbbells.

Thanks for the idea, I don't knw why I thought it would be a better workout! I got my Bf measured today, I am unhappy! There seem to be so different in one place and another! I actually thought my back was oretty lean, from when I see it on mirrors at gym and in kitchen, overhead light seems to do wonders on upper body!

 

[sbt2082]

what? DId I just read in the puppy log that you had a bad day... thats NO GOOD!!! cheer up sweet !!!!!!!

 

[scorpiogirl]

Ohhhh yeahhhhhh.......I did walking lunges up the hill 2 blocks up and got dumb-ass comments from an old lady..... almost forgot about that!!

When I first came to this board, Jen was in pre comp. I loved the image of someone "lunging" up the street! lol Told my bf I was going to do that and he got really upset with me!!! Didn't want the neighbors talking!!! Takes some guts!

....and 18% ain't nothin' to sneeze at, Girl!

 

[Sassy69]

Thanks for the idea, I don't knw why I thought it would be a better workout! I got my Bf measured today, I am unhappy! There seem to be so different in one place and another! I actually thought my back was oretty lean, from when I see it on mirrors at gym and in kitchen, overhead light seems to do wonders on upper body!

What I don't like about exercises that put a bar on my shoulders for a long time is that it starts to cut the circulation to my arms... But with the dumbbells there isn't that pressure and you can go longer - I do 4 x 50 steps (25 steps to the end of the hall, turn around, back).

You can also do reverse lunges (stay in the same place but step backwards) or regular lunges in place. I just find the bar limits the duration of 1 "set".

RE: bodyfat-- its just a number. But it is a ratio of your bodyfat to lean muscle mass - I don't think you are "fat"-- if you continue to increase your muscle mass, that ratio will drop. The different measures also help show you where your body tends to hold its bodyfat and / or water. I tend to hold a lot of fat & water, particularly water in my triceps & my calves. (In addition to the usualy waist & thighs) -- so take the measures for what they are worth - they give you some insight into how your body "works". And also shows you where you tend to hold the fat / water, where you would drop bodyfat the fastest or where you are increasign your muscle mass the fastest. Its sort of interesting, but still - it is just a number. What ultimately matters is how you feel, how you look and the changes over time. Its always a "journey" to a goal where the goal is where you always need to focus if you aren't happy with where you are now because where you are now is just a point that you are passing through on your way to your goal!

BTW I had to put your cute little kitty in my signature! TOOO CUTE!

 

[florencia]

What I don't like about exercises that put a bar on my shoulders for a long time is that it starts to cut the circulation to my arms... But with the dumbbells there isn't that pressure and you can go longer - I do 4 x 50 steps (25 steps to the end of the hall, turn around, back).

You can also do reverse lunges (stay in the same place but step backwards) or regular lunges in place. I just find the bar limits the duration of 1 "set".

RE: bodyfat-- its just a number. But it is a ratio of your bodyfat to lean muscle mass - I don't think you are "fat"-- if you continue to increase your muscle mass, that ratio will drop. The different measures also help show you where your body tends to hold its bodyfat and / or water. I tend to hold a lot of fat & water, particularly water in my triceps & my calves. (In addition to the usualy waist & thighs) -- so take the measures for what they are worth - they give you some insight into how your body "works". And also shows you where you tend to hold the fat / water, where you would drop bodyfat the fastest or where you are increasign your muscle mass the fastest. Its sort of interesting, but still - it is just a number. What ultimately matters is how you feel, how you look and the changes over time. Its always a "journey" to a goal where the goal is where you always need to focus if you aren't happy with where you are now because where you are now is just a point that you are passing through on your way to your goal!

BTW I had to put your cute little kitty in my signature! TOOO CUTE!

Oh Sassy You are so wise!
I will take measurements day before I workout a specific muscle group, before it kind of swells up. Butt is sore like it had not been in a long long time!

 

[florencia]

Good Morning Girls!
Meal 1
6:30
4 egg whites
12 C raw oats
large coffee

 

[treilin]

Morning Flower girl

 

[florencia]

Morning Flower girl

Good Morning to you too! I am here sitting with toothbrush in mouth, trying to get out gym bound and Oh-No, this technology...does not let me get up!
Let you in on a secret....It's not the technology that is making me sit here...It's the new found friends! Yep! You and all the Ef Girls...are just becoming an addiction! LOL

 

[The Shadow]

Re The 40/30/30 All The Time.....not A Big Deal As Each Meal, Depending On Timing, Should Not Necessarily Have A 40/30/30..the End Of The Day Is What Matters

 

[treilin]

Good Morning to you too! I am here sitting with toothbrush in mouth, trying to get out gym bound and Oh-No, this technology...does not let me get up!
Let you in on a secret....It's not the technology that is making me sit here...It's the new found friends! Yep! You and all the Ef Girls...are just becoming an addiction! LOL

You are too sweet
I know I'm stuck on here too.... Gonna get me in trouble though... At least I got some work done today

 

[florencia]

Re The 40/30/30 All The Time.....not A Big Deal As Each Meal, Depending On Timing, Should Not Necessarily Have A 40/30/30..the End Of The Day Is What Matters

Thanks Shadow! I will keep on doing as told in the project.
About the 40/30/30 good tip, and can you tell me what the deals is with craving bread? I am not a very bread person, I love it but keep it really far away from me. I have a slight craving these past two days, and I am trying to figure it out...I relate the leg soreness from the lunges with the craving and maybe a little sleepy.
Is it possible that the muscle or lactic acid produced by the workout, is making me want bread? Or just plain texture in palate!

Did workout today late morning, had 2 liters H2O.
Meal 2
4 egg whites 2oz. oats, 6 almods

Meal 3
1 zone bar

Meal 4
4 Oz. grilled chicken breast
1.5 C veggies
2 slices avocado.
SIN CITY 1/4 bagel..I know! WITH THE SIN COMES THE PENANCE



Meal 5
1 apple
Fat free yogurth
1T p butter

 

[jenscats5]

Buenos Noches poca flor!

 

[florencia]

Buenos Noches poca flor!

Buenos Dias Jens y Chicas del Coro!
I am doing good today, I think...LOL..
I was really down yesterday and today. But...LOL...I hope I do better today.
I had been so energetic and os upbeat. and then BOOM! I don't even know what hit me. Today I am playing golf and after watching WORLD CUP SOCCER, heading out to the gym! These Fridays in Mexico are sooooooo good! LOL.
I hope everyone is doing good! And lifting and just being happy to be alive!
I think I have not had enough water these past two days.
Meal 1
4 egg whites
1/2 raw oats w/water sweet and low
large coffee Yum yum!

 

[florencia]

Good Morning
Meal 1
4 egg whites
1/2 c raw oats
5 almonds
2 Large coffee
Meal two after house was flooded from rain!
4 egg whites
2 slices avocado
1 oz. oats
Coffee
Meal 3
1 zone perfect bar
1 Lt. water
Meal 4
1 zone bar at gym
Good shoulder workout
All 4 X10
laterals with 10 lbs. dumbells
front laterals on incline 5 lbs dumbells
upright rows 30 lbs. bar
dumbell press 15 lbs.
45 minute steady cardio on elliptical.
Sleepy now...
Meal 5
1 T peanut butter
4 oz. FF/ SF plain yogurth.

 

[florencia]

Sunday
Meal 1
4 egg whites
1/2 cup raw oats coffee
Meal 2
Post 45 min. jog
4 egg whites 2 oz. mushrooms
2 slices avocado.
1 L water.
coffee
Meal 3
1 zone bar
Meal 4
8 oz. grilled chicken
1.5 C mixed veggies
4 almonds
diet coke.

coffee.

 

[jenscats5]

Hi Flor....hope you had a good day!!

 

[florencia]

I did thanks!Went for a 45 minute jog, tried to do some HITT, and today the Park was kind of full, 8:20 a.m. early but lots of families strolling.
It was really humid but good! It is so good to be alive! Came home took fast shower and went of to Country Club, to meet kids and my Father.
Was in good company...service was so bad, slow and after they did bring egg white omelette...it was oh so yucky!
Had good laughs...went to market, for beef, and bananas...
Had company over for lunch and here I am in bed with Bf, & Dish network...LOL...
yes yummy peanut butter as part of meal 5, and 1/2 FF/SF yogurth.
Tell me about your day...

 

[jenscats5]

I did thanks!Went for a 45 minute jog, tried to do some HITT, and today the Park was kind of full, 8:20 a.m. early but lots of families strolling. It was really humid but good! It is so good to be alive! Came home took fast sahower and went of to Country Club, to meet kids and my Father. Was in good company...service was so bad, slow and after they did bring egg white omelette...it was oh so yucky! Had good laughs...went to market, for beef, and bananas...Had company over for lunch and here I am in bed with Bf, & Dish network...LOL...yes yummy peanut butter as part of meal 5, and 1/2 yogurth.
Tell me about your day...

Wow! Sounds like you had a busy day....myself - I didn't really do anything today, just hung out & didn't pay attn. to my diet - very hot day here so stayed inside in the air conditioning....

 

[florencia]

Kind of busy...But everything here in Guadalajara is so near, club 1/2 mile from home, so is market, so it's good...Raining season has just begun. It's cool in the mornings, really sunny and hot in the afternoon, and rains again early evening, or late night thunderstorms...Oo la la...

 

[Jamie Lynn]

Mornin' lady

Hope you have a SUPER day. Thank you for all of your support. Shoulder days make me feel weak because I have to use the "little" weights but it hurts so good.

Have a good day!

 

[florencia]

Thanks Jamie LIKEWISE!
Meal 1
4 egg whites
1/2 C oats
4 almonds
Meal 2
4 egg whites
1 oz.oats
4 almonds
HITT
Meal 4
1 zone perfect bar coffee.
Meal 5
4 oz. grilled chicken
1.5 C mixed veggies
diet coke
meal 6
1 T peanut butter forgot the 1/2 apple....
Water

I will be driving to Texas 12 hrs...and I will not get workout in, I maybe able to do some sprints in neighborhood...as HITT and abs. Gym I'd be lying, to you and to myself. Diet will be clean clean clean...Anyone think progress will be doomed?

 

[jenscats5]

Thanks Jamie LIKEWISE!
Meal 1
4 egg whites
1/2 C oats
4 almonds
Meal 2
4 egg whites
1 oz.oats
4 almonds
HITT
Meal 4
1 zone perfect bar coffee.
Meal 5
4 oz. grilled chicken
1.5 C mixed veggies
diet coke
meal 6
1 T peanut butter forgot the 1/2 apple....
Water

I will be driving to Texas 12 hrs...and I will not get workout in, I maybe able to do some sprints in neighborhood...as HITT and abs. Gym I'd be lying, to you and to myself. Diet will be clean clean clean...Anyone think progress will be doomed?

Absolutely not!

 

[velvett]

Anyone think progress will be doomed?

No.

Have a safe drive.

 

[Sassy69]

That's the thing about a good diet --- it can accommodate some short term interruptions. Might take a few days to get back up again, but it happens

 

[The Shadow]

no worries....be safe

 

[florencia]

Originally Posted by Jenscats5:
Absolutely not!

Originally Posted by Velvett
No.
Have a safe drive.

Originally Posted by Sassy69
That's the thing about a good diet --- it can accommodate some short term interruptions. Might take a few days to get back up again, but it happens

Originally Posted by The Shadow
no worries....be safe

Oh Guys! If you only knew the smile that lit up my face with your replies! Do not be fooled...It WAS NOT all because of the good news of progress being doomed...
It was because of the greatness in all of you, taking the time to read and comment, and last but not least...¨I was on your mind!¨
Thanks for being sooooooooooooo Great!

P.S. I just got the news...I am leaving day after tomorrow..So I do get leg workout in..Maybe pics too!

 

[que_66]

I hope all is well with "Florencia's Flower Power Land"

 

[treilin]

Thanks Jamie LIKEWISE!
Meal 1
4 egg whites
1/2 C oats
4 almonds
Meal 2
4 egg whites
1 oz.oats
4 almonds
HITT
Meal 4
1 zone perfect bar coffee.
Meal 5
4 oz. grilled chicken
1.5 C mixed veggies
diet coke
meal 6
1 T peanut butter forgot the 1/2 apple....
Water

I will be driving to Texas 12 hrs...and I will not get workout in, I maybe able to do some sprints in neighborhood...as HITT and abs. Gym I'd be lying, to you and to myself. Diet will be clean clean clean...Anyone think progress will be doomed?

You'll be fine... I just drove 10 hours twice in 3 days, and still got my work-out in... o.k. well 6 of them in, in 2 days... Mind over matter!
Have a safe drive

 

[que_66]

I received a message from Florencia and here's what she says:


"Checking In--- Hi...Finally got to Texas! Moms dsl was not configured, so now I set it up! Please say hi to everyone! I am having a good time! LOL...diet is as tight as security in fort knox! XOXOXO "

 

[florencia]

All right Girls...I am back at my post.
Missed almost all week three of Shadows project, so I am begining at week three.
I had no workouts, but did have a tight diet. So BF% does seem to be lower.
Today workouts begins late like at 9:00 am.
Meal 1
4 egg whites
1/2 C raw oatmeal w/water and sweet & low.
Large coffee.
2 T-Rex.

 

[sbt2082]

next time you come to texas come a little further north i'll get ya to the gym with me glad to have you back around though!!!

 

[florencia]

next time you come to texas come a little further north i'll get ya to the gym with me glad to have you back around though!!!

LOL
I was just writing in YOUR posr! that is synch...don't ya think so? Where do you live? Will be a lot further north on July 19...Lake Placid Ironman

 

[jenscats5]

 

[florencia]

Jens: thanks for the welcome back!
Meal 2
4 egg whites
6 almonds
coffee
Meal 3
1 met-rx bar
water
workout was good legs!
Walking lunges with 70lb. barbell
Stiff deads with 60 lbs. barbell
Step ups with 15 lb. dumbells
Butt blaster with 70lbs.
Claves with 130lbs.
I am sooooooooooo sleepy!

Meal 4
4 oz grilled chicken breast
1.5 C mixed veggies
2 slices avocado.
Cristal light.

 

[treilin]

Hey Beauty just leaving you a hello message

 

[sbt2082]

LOL
I was just writing in YOUR posr! that is synch...don't ya think so? Where do you live? Will be a lot further north on July 19...Lake Placid Ironman

I live in Dallas... just a little bit north of San Antonio where you were at

 

[florencia]

I live in Dallas... just a little bit north of San Antonio where you were at

I'll be in Dallas next July 19th stop over to JFK...

 

[sbt2082]

I'll be in Dallas next July 19th stop over to JFK...

Oh really? Is it long enough to go grab some lunch then

 

[florencia]

Oh really? Is it long enough to go grab some lunch then

Let me check my tickets! It would be great!
Meal 5
FF Plain yogurth
1 TBSP almond butter

Meal 6
4 egg whites
2 slices avocado
1tbsp almond butter
2 oz fresh cheese
Crital light.

Had to squeeze all that in to get calories in.
I was kind of grossed out late afternoon.

 

[florencia]

Well Girls I am so yucky today...Low self esteem today. I guess it happens when I am bored, or tired...More tired than bored.
Hope tommorrow's HITT will snap me out of this!

 

[sbt2082]

Well Girls I am so yucky today...Low self esteem today. I guess it happens when I am bored, or tired...More tired than bored.
Hope tommorrow's HITT will snap me out of this!

You better snap out of it

 

[florencia]

You better snap out of it

I know I should! i am going to edit my gallery...too much skin don't ya think!

 

[iceprincess]

Hope you have a good night tonight!! Keep that head up girl

 

[florencia]

Hope you have a good night tonight!! Keep that head up girl

I WILL THANKS

 

[jenscats5]

Well Girls I am so yucky today...Low self esteem today. I guess it happens when I am bored, or tired...More tired than bored.
Hope tommorrow's HITT will snap me out of this!

Chin up papi!! Don't make me come down there!!

 

[treilin]

Well Girls I am so yucky today...Low self esteem today. I guess it happens when I am bored, or tired...More tired than bored.
Hope tommorrow's HITT will snap me out of this!

Yeah I think the feeling was going around... Today is better hit that HIIT!

 

[florencia]

Yeah I think the feeling was going around... Today is better hit that HIIT!

Originally Posted by Sbt2082
You better snap out of it

Quote:
Originally Posted by iceprincess
Hope you have a good night tonight!! Keep that head up girl

Chin up papi!! Don't make me come down there!!

How could I not have a good day with you girls cheering me on!

I am dressed and ready to HITT...(anyone who gets in my way) LOL.

Meal 1
4 egg whites
1/2 C raw oats sweet & low water
large coffee
YUM

 

[iceprincess]

You go gurl - go knock 'em dead this morning

 

[scorpiogirl]

Leave your gallery the way it is. No need to change it. Hope you're feeling better today.

 

[florencia]

Leave your gallery the way it is. No need to change it. Hope you're feeling better today.

I am feeling a little better Thanks! I did take out pics with my face, I am such an
innocent LOL girl...LOL I never thought there was something wrong with using my real name, and posting my face...LOL
Society does not agree with me..

POOR LITTLE ANGEL LOL

 

[jenscats5]

Leave your gallery the way it is. No need to change it. Hope you're feeling better today.

True dat!! Verrrrrry hot!!

 

[florencia]

True dat!! Verrrrrry hot!!

Gracias gracias muy agradecida! LOL
I guess HITT is way better than antidepresants...I am laughing away with you girls!
I will not be eating carbs until noon! New to me...Very new! And will workout on empty stomach! I wonder what breath will be like...stomach acid? Ay ay ay..too bad.I'd rather have a body...than friends...LOL...My friends are all at EF forum!
That is so true! I really want to thank you all for being so nice, and better yet with strangers! Mamacitas YOU ROCK!
Must go buy....damn, what is that word...oh eah, supplies for BF deli...Bon Appetit. Wish everyone the best!

 

[treilin]

Gracias gracias muy agradecida! LOL
I guess HITT is way better than antidepresants...I am laughing away with you girls!
I will not be eating carbs until noon! New to me...Very new! And will workout on empty stomach! I wonder what breath will be like...stomach acid? Ay ay ay..too bad.I'd rather have a body...than friends...LOL...My friends are all at EF forum!
That is so true! I really want to thank you all for being so nice, and better yet with strangers! Mamacitas YOU ROCK!
Must go buy....damn, what is that word...oh eah, supplies for BF deli...Bon Appetit. Wish everyone the best!

Hmmm you didn't post much in here yesterday!!!
Ahhh energy, energy, energy... I need to pry my butt out of this seat and get on that tread.....
Alright flower girl keep up the great work!! How's the Shadow plan working for ya???

 

[florencia]

Hmmm you didn't post much in here yesterday!!!
Ahhh energy, energy, energy... I need to pry my butt out of this seat and get on that tread.....
Alright flower girl keep up the great work!! How's the Shadow plan working for ya???

Hi! Nope I did not post up alot yesterday, I just kinda read a bit. I was feeling a bit of an ulcer pain yesterday. Stomach filled with acid, needle like feeling. So I just pouted, really...Bad bad bad! Today was first day cardio & workout with empty stomach. Only coffee, which does not trigger that damn insulin! I feel good, just so damn perfectionist!
I will repeat to myself that the more I struggle with my own insecurites, (body fat %) The hareder it will be for me and those around me.
I will not get anywhere near perfection, because I was not created that way.
I hope I get through this ¨personal rating¨someday.
Meal 1
4 egg whites
6 almonds. water and coffee
So far 48 oz. water.

 

[florencia]

Had good spinning class, sprints so it was kind of a HITT class, 30 secs.sprint, 30 secs. recovery.
After that chest workout Shadow's week 3.
Incline flyes with 10 lbs. DB.
Cable crossovers 12.5 lbs.
Incline press 15 lbs.
Chest machine 15 lbs.
all 15 reps.
Doing good!

 

[treilin]

Hi! Nope I did not post up alot yesterday, I just kinda read a bit. I was feeling a bit of an ulcer pain yesterday. Stomach filled with acid, needle like feeling. So I just pouted, really...Bad bad bad! Today was first day cardio & workout with empty stomach. Only coffee, which does not trigger that damn insulin! I feel good, just so damn perfectionist!
I will repeat to myself that the more I struggle with my own insecurites, (body fat %) The hareder it will be for me and those around me.
I will not get anywhere near perfection, because I was not created that way.
I hope I get through this ¨personal rating¨someday.
Meal 1
4 egg whites
6 almonds. water and coffee
So far 48 oz. water.

You will it takes time..... and lots of patience dear

 

[florencia]

You will it takes time..... and lots of patience dear

Yep! patience.
Meal 2
1 zone perfect bar
water
Meal 3
4 oz. baked salmon mustard
1.5 mixed veggies
diet coke
Snack 5:15 pm
1 teaspoon
almond butter
coffee

 

[iceprincess]

Patience is a virtue!!

 

[Jacqueline747]

Hey Florencia... Just letting you know that I check in on you daily!! Keep up the good work!!

 

[mermaid]

1) Gracias gracias muy agradecida! LOL

2) I guess HITT is way better than antidepresants...

1) What did that say?

2) Yes HIIT. And a cuddle always goes down well too.....

Happy Friday Fllllllooooooooooooorrrrrrrrrrrrrrrrrrrr

 

[florencia]

Hey Florencia... Just letting you know that I check in on you daily!! Keep up the good work!!

Hi Jackie O! At least the money would have been good huh?
Thanks for Checking in.
I hope you read the post on the yucky question...I think that was the name.

 

[florencia]

1) What did that say?

2) Yes HIIT. And a cuddle always goes down well too.....

Happy Friday Fllllllooooooooooooorrrrrrrrrrrrrrrrrrrr

Hi
It means very very grateful!
Hope you're doing good!

 

[*Bunny*]

My advice .. if you are on this Project, adjust it to YOUR needs ... do not let others ... remind me when do you train & when is your last 2 meals of the day ...

 

[florencia]

My advice .. if you are on this Project, adjust it to YOUR needs ... do not let others ... remind me when do you train & when is your last 2 meals of the day ...

I train early in the morning. I wake up, and HAD breakfast today and yesterday only coffee.
I was on my way this morning and logged on to see if I had any news, about the cardio on empty stomach...T-Rex after workout because emty means empty right?
Had no carbs yesterday until 12:00 pm, and at 15:00 and 17:00, after that only protein and fat....egg whites avocado and almonds.
All inside my macros.
I am here trying to find shadows project it vanished from my pc.
Do you have the plan on word & excel?

 

[*Bunny*]

I train early in the morning. I wake up, and HAD breakfast today and yesterday only coffee.
I was on my way this morning and logged on to see if I had any news, about the cardio on emty stomach...T-Rex after workout because emty means emty right?
Had no carbs yesterady until 12:00 pm, and at 15:00 and 17:00, after that only protein and fat....egg whites avocado and almonds.
All inside my macros.
I am here trying to find shadows project it vanished from my pc. Do you have the plan on word & execel?

Hmm, I have to think about this statement b/c I am NOT thinking in "Shadow Project" mode ... but there is nothing WRING with carbs post workout, esp. if you train in the morning ... assuming 12:00 was the time POST workout?

Fat & Protein before bed ... yes ...IF you train in the PM, then YES you can have carbs ... But I did AM cardio & PM weights ...

See this is just me using everything I've learned and I don't want to confuse you .. if you are running the project, tweak it to YOU, and don't let OTHERS opinions & thoughts confuse you, including mine ...

I ran this project & kicked it's ass so YES I can say that...

 

[florencia]

I want to thank you ALL for helping me.
You are lifesavers!

I am more determined than ever to say the least!

 

[treilin]

Ok THANKS to you all lifesavers out there!

Get my message about this on the other side?

 

[treilin]

Just for your log purposes this is a copy of the first page... no spelling editing so errors all included)
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

 

[florencia]

Get my message about this on the other side?

Yes thanks...
Now must get off this forum and flaunt my bodyyyyyyyyyyyy....

 

[florencia]

OK I am back from gym.
Had T Rex and cardio on empty stomach.
I had not taken T rex on empty and I feel drunk...
Workout was good.
I had breakfast when I arrived about 10 minutes ago.
I was like a mad dog, almost licking the bowl...
Meal 1
4 egg whites
6 almonds
1/2 cup raw oats...better than chocolate (haven't had any in ages)
Who cares I want a tight @... so I don't even want it near me...
LOL
Hope all is good with everyone...
Hope Germany wins today!

 

[treilin]

OK I am back from gym.
Had T Rex and cardio on empty stomach.
I had not taken T rex on empty and I feel drunk...
Workout was good.
I had breakfast when I arrived about 10 minutes ago.
I was like a mad dog, almost licking the bowl...
Meal 1
4 egg whites
6 almonds
1/2 cup raw oats...better than chocolate (haven't had any in ages)
Who cares I want a tight @... so I don't even want it near me...
LOL
Hope all is good with everyone...
Hope Germany wins today!

Way 2 flaunt your body
Any propositions for getting you fat today?

 

[florencia]

Way 2 flaunt your body
Any propositions for getting you fat today?

No comprendo...

 

[treilin]

No comprendo...

You don't understand what I mean, or noone wants to get you fat today?!

 

[florencia]

You don't understand what I mean, or no one wants to get you fat today?!

Ya ya ya...now I get it...that contruction worker that told me...LOL...
Negative everyone, or at least every male in Mexico, is or was watching the world cup...Argentina vs. Germany...Which I am glad Germany won!
So I am going to go to the bank and get some $$$ out!
I am getting 20 units of Botox (today at 6:00p.m) in my forehead...whatever the area between the brows is called...well there...I squint alot, when I laugh or because I am almost legally blind! LOL...
So if I run across some idiot telling me he wants to get me fat...LOL
I'll run to tell you.. I doubt it though...I am wearing a knit top...O la la...it looks much more see through on this model...

 

[T-Cake]

Yes thanks...
Now must get off this forum and flaunt my bodyyyyyyyyyyyy....

Work it, girl!

 

[treilin]

Ya ya ya...now I get it...that contruction worker that told me...LOL...
Negative everyone, or at least every male in Mexico, is or was watching the world cup...Argentina vs. Germany...Which I am glad Germany won!
So I am going to go to the bank and get some $$$ out!
I am getting 20 units of Botox (today at 6:00p.m) in my forehead...whatever the area between the brows is called...well there...I squint alot, when I laugh or because I am almost legally blind! LOL...
So if I run across some idiot telling me he wants to get me fat...LOL
I'll run to tell you.. I doubt it though...I am wearing a knit top...O la la...it looks much more see through on this model...

Very cute... Get me some breast enlargement quotes too

 

[florencia]

Very cute... Get me some breast enlargement quotes too

You are in a FUN mood today!
I already had the breasts as Xmas gift remember? in 1999.
I don't think I'd get any other surgery done...Nel pastel...
Boobs were no existent after kids, even if I complain about my BF%...The only place where it seems to drop fast in in chest...LOL
Would not consider getting a bigger size...280cc was enough...so it's a 34 B...
I am just falling into all your traps today! LOL

 

[treilin]

You are in a FUN mood today!
I already had the breasts as Xmas gift remember? in 1999.
I don't think I'd get any other surgery done...Nel pastel...
Boobs were no existent after kids, even if I complain about my BF%...The only place where it seems to drop fast in in chest...LOL
Would not consider getting a bigger size...280cc was enough...so it's a 34 B...
I am just falling into all your traps today! LOL

Yeah yeah yeah! Well Girlie I'mm off to the gym... I want a C cup by the way a full one!!! Right now... Well I'm almost friggin incaved no body fat there, ah ah a nope maybe an A
Talk to ya later!
~T

 

[florencia]

Yeah yeah yeah! Well Girlie I'mm off to the gym... I want a C cup by the way a full one!!! Right now... Well I'm almost friggin incaved no body fat there, ah ah a nope maybe an A
Talk to ya later!
~T

Don't you worry about boobs today! I had that problem once and I know excactly what you mena by incaved...I had to stuff cotton in once, the Dad came to the rescue.
Have a great workout I am rooting for you!

 

[Sassy69]

Flor -- here's the post w/ all the links to everything we have documented about the Shadow Project:

http://www.elitefitness.com/forum/showthread.php?t=484598

 

[florencia]

Flor -- here's the post w/ all the links to everything we have documented about the Shadow Project:

http://www.elitefitness.com/forum/showthread.php?t=484598

Thanks Sass!
I had tried downloading them from that link, I was not succesful. For some reson
I don't understand...they seem to have been deleted. But Guess waht I have them now! Thanks a bunch!

As for my log...well...
I have been hit by a T-Rex...LOL
I have no idea why I feel so tired. Just plain bummed out!
I did my morning workout as I posted earlier, and meals have been so so.
Meal 2
1 8oz ff yogurth
6 almonds.
water
Meal 3
1.5 C steamed peas
2 oz fresh cheese
2 oscar mayer ff turkey weiners
crytal light.
Meal 4
1 Met-Rx bar
so far calories are 954
macros so far
Fat: 18 162 19%
Carbs: 109 367 42%
Protein: 86 342 39%

Will have last meal of:
4 egg whites
1/2 california avocado -black skin says fit day-
3 oz. queso fresco

to come to the Totals 1298 F29% 33%C 38%P

 

[The Shadow]

(psssssty=tttt)


SAW PALMETTO FOR PLUMPER BOOBS

 

[florencia]

(psssssty=tttt)


SAW PALMETTO FOR PLUMPER BOOBS

How in the world do you know so much!
I thought I knew alot...LOL...But darn it..you say move over, here is Shadow!
Now I have to read i you eat it, you boil it or it comes in pills.
I have two at home!

It seems to be good for hair loss too! I am losing alot of hair lately. I had even thought of getting hair analysis done.
BTW...Have a great 4th of July!

 

[Sassy69]

Thanks Sass!
I had tried downloading them from that link, I was not succesful. For some reson
I don't understand...they seem to have been deleted. But Guess waht I have them now! Thanks a bunch!

Blah. What is up w/ these document hosters??? I even moved them once. The first one downloads, the others are messed up.

 

[florencia]

Blah. What is up w/ these document hosters??? I even moved them once. The first one downloads, the others are messed up.

BUT
Jens sent them to me soooo I am a millionare!
Thanks Sassy! I have been trying to read all your posts...the ones you posted yesterday about te fat to fabulous...I need to just PUT THE WORLD ON HAULT...and get off! Tomorrow I hope I will have zero on my agenda post workout! Oh man I must be getting old...LOL...Tour de France begins tommorow...
Jan Ulrich and others were banned yesterday...Epo use or something very similar...blood transfusions...

 

[iceprincess]

How in the WORLD did you take a T-rex and NOT get sick!!

oh and strut it girl!!

 

[florencia]

How in the WORLD did you take a T-rex and NOT get sick!!

oh and strut it girl!!

Hi IceP...Icee? LOL
I have no idea what is wrong with me...About T-Rex...
I just felt a little drunk after cardio and weights. Came home and had voracious appetite...It was like a I had a hole in my stomach.
Today I have not made it to the gym...I went as security car for BF road bike training for ironman...so I rode in the mini van for 4 hrs...
Meal 1
4 egg whites
1/2 C oats
6 almonds.
Meal 2
3 egg whites
1/2 C oats
1 TBSP almond powder...almost almond butter.
Meal 3
1 zone perfect bar
Meal 4
4 oz. grilled chicken
1.5 c peas.
3 liters water
1 diet coke

 

[treilin]

Working on your picture right now!!!

 

[florencia]

Working on your picture right now!!!

I am soooooooooooooooooooo exited for you. I feel fat today..LOL so maybe tomorrow I'll have some pic for this week...UGH..good workouts...just damb brain...I guess it's contagious...
I had a small apple, and I am going to get in the shower! Yes I am a liitle swine...LOL

 

[treilin]

I am soooooooooooooooooooo exited for you. I feel fat today..LOL so maybe tomorrow I'll have some pic for this week...UGH..good workouts...just damb brain...I guess it's contagious...
I had a small apple, and I am going to get in the shower! Yes I am a liitle swine...LOL

Alright swine go check my log out, just 4 u!!!

 

[Sassy69]

BUT
Jens sent them to me soooo I am a millionare!
Thanks Sassy! I have been trying to read all your posts...the ones you posted yesterday about te fat to fabulous...I need to just PUT THE WORLD ON HAULT...and get off! Tomorrow I hope I will have zero on my agenda post workout! Oh man I must be getting old...LOL...Tour de France begins tommorow...
Jan Ulrich and others were banned yesterday...Epo use or something very similar...blood transfusions...

Jens to the rescue!

I will also include that post & QT's post about Scott Abel's articles in the So you want to compete & Are you new to EF Women's board -- those are such good articles & discussions in general.

 

[florencia]

Jens to the rescue!

I will also include that post & QT's post about Scott Abel's articles in the So you want to compete & Are you new to EF Women's board -- those are such good articles & discussions in general.

 

[florencia]

Hello anyone and everyone...
I did cardio on empty stomach and two T-Rex...
20 min warm up and 7 sprints...HR was high today for some reason I don't know....
Meal 1
1 8oz. ff yogurth
1 small apple
6 almonds
coffee water

Oh yeah, I kind of had a slight fever now that I think of it...Body Temp. upon waking up 105ª...Don´t know degree key...
Had good arm workout, and then came home showered and had CHEAT BREAKFAST
It was pretty good actually not high in fat, just high carb.
Meal 2
Diet Coke
8 oz. lean beef on grill..damn it it's carne asada...really thin steak.
with crushed beans...
The SIN is...ta ta ta ta...
Home made off the grill CORN TORTILLAS.
Damn good! I did not count them but they must have been 5.
Meal 3
4 oz. grilled chicken
1 C steamed peas.
I am just about to post ¨progress pics...which I am doubting have any positive progress¨I know it does not make sense.
Weight is ok 116.6
not changing...

 

[jenscats5]

Hello anyone and everyone...
I did cardio on empty stomach and two T-Rex...
20 min warm up and 7 sprints...HR was high today for some reason I don't know....
Meal 1
1 8oz. ff yogurth
1 small apple
6 almonds
coffee water

Oh yeah, I kind of had a slight fever now that I think of it...Body Temp. upon waking up 105ª...Don´t know degree key...
Had good arm workout, and then came home showered and had CHEAT BREAKFAST
It was pretty good actually not high in fat, just high carb.
Meal 2
Diet Coke
8 oz. lean beef on grill..damn it it's carne asada...really thin steak.
with crushed beans...
The SIN is...ta ta ta ta...
Home made off the grill CORN TORTILLAS.
Damn good! I did not count them but they must have been 5.
Meal 3
4 oz. grilled chicken
1 C steamed peas.
I am just about to post ¨progress pics...which I am doubting have any positive progress¨I know it does not make sense.
Weight is ok 116.6
not changing...

With fresh lime, avocado & tomato?? YUMMMMM!!! I'll be right over for some & I'll bring my Sangria.....

 

[florencia]

You come on over! Really!
Well...woman! Here they come...O la la..the pics...I think I look better when I don't try to show muscle...you can see on the black bikini top...how Boobs change, when I tighten pecs...
Well they are all taken at my house by BF ...

6 p.m.
Snack 1 TBSP almond butter
Diet coke.