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Lulu's Journey on The Shadow Project
- Thread starter LuluDeren
- Start date
*Bunny* said:I KNOW, i have the same prob... but I blame the flash & tooth paste spatter
LOL, they be tools of the devil. I don't usually subscribe to thread bleedover, but I would just like to address the topic of Shadow's project. First, you ladies are my inspiration, all your logs, practical advice, and spirits keep this the best women's forum on the net. The extraordinary part is you guys tell it like it is without sugar coating, but on a silver platter, for free.
I for one, KNOW I've been remiss in following Shadow's plan to a 't', therefore my progress hasn't been as projected, but I believe I'm doing well. When I did follow it as prescribed, I was stronger, more energetic, looked better all around, and was in a much happier mood. (BTW, I still have retained a good amount of the muscle I put on...and it surprises me, absolutely... To discover, on a lean day
that hell bells, I've still got some potent biceps, or quads, or... there!)The guidance and knowledge Shadow has provided through his plan is priceless and my ladies who've allowed me to wander through their journals to see it's practical implementation is beyond generous.
The tools are ALL here.
)
I
Ilk
Guest
Hey Lulu!!
Aww... Thankyou for you know what!
Have a great sunshine!!!
Aww... Thankyou for you know what!
Have a great sunshine!!!
Okay, so I've been very negligent in keeping my log, as well as my training program, on course. This will all change starting today...My Cheat Meal Day-LOL, so what 
I will get some cardio in later today and have my one cheat meal, but I will start my official re-entry into journaling tommorrow.
Here are my current status pics which are the same as those I posted in the pics forum. They are only a few weeks old and there's been no extreme changes so I'll just use these for a reference point.
I will get some cardio in later today and have my one cheat meal, but I will start my official re-entry into journaling tommorrow.
Here are my current status pics which are the same as those I posted in the pics forum. They are only a few weeks old and there's been no extreme changes so I'll just use these for a reference point.
Bikini Mod
New member
Without going through the entire thread, I am thinking you want to firm up a bit?
From your pics at 5'6" at 130# I am thinking your bf can't be too far above 22%. Normal healthy bf for a female is anywhere between 19 to 24%.
Hello - your ass is SWEET!
Honestly, I wouldn't worry too much about cardio at all. Walking briskly on a treadmill 3 x's p/week 20 minutes at a clip is more than enough for a heart-healthy cardio workout. As you progress you can either up the incline or do intervals.
I would focus more on clean diet and weight-training with some intensity.
Back in the day when I was competing/modeling I only did cardio when I was preparing for a shoot or competition. Aside from that.... nadda. I kept my diet clean with cheats here and there. I never let my bf get too outta control so I wouldn't have to kill myself for weeks to get where I needed to be for a shoot or for competition.
From your pics at 5'6" at 130# I am thinking your bf can't be too far above 22%. Normal healthy bf for a female is anywhere between 19 to 24%.
Hello - your ass is SWEET!
Honestly, I wouldn't worry too much about cardio at all. Walking briskly on a treadmill 3 x's p/week 20 minutes at a clip is more than enough for a heart-healthy cardio workout. As you progress you can either up the incline or do intervals.
I would focus more on clean diet and weight-training with some intensity.
Back in the day when I was competing/modeling I only did cardio when I was preparing for a shoot or competition. Aside from that.... nadda. I kept my diet clean with cheats here and there. I never let my bf get too outta control so I wouldn't have to kill myself for weeks to get where I needed to be for a shoot or for competition.
BIKINIMOM said:Without going through the entire thread, I am thinking you want to firm up a bit?
From your pics at 5'6" at 130# I am thinking your bf can't be too far above 22%. Normal healthy bf for a female is anywhere between 19 to 24%.
Hello - your ass is SWEET!
Thanks for posting, BM
Yes, I need to firm up, lots. But my ultimate goal is to do an amateur Figure Competition.
I've been doing 30 min sessions 6 x's per week. I alternate with HIIT. I'm not a big fan of cardio, but I find if I back off that schedule, I feel 'bloated'.
My biggest obstacle seems to be diet.
I can do fine for a couple weeks then there's always a trigger food which pops up and I'm back to where I started.Thank you very much for your invaluable input, Bikinimom. I appreciate it greatly.
Incidentally, I think I'm may try this fast/jumpstart juice (lemon, cranberry, orange plus the cinnamon/nutmeg) for a couple days. I had tried it before and it seemed to motivate me back.
LuluDeren said:Thanks for posting, BM
Yes, I need to firm up, lots. But my ultimate goal is to do an amateur Figure Competition.
I've been doing 30 min sessions 6 x's per week. I alternate with HIIT. I'm not a big fan of cardio, but I find if I back off that schedule, I feel 'bloated'.
My biggest obstacle seems to be diet.
Thank you very much for your invaluable input, Bikinimom. I appreciate it greatly.
Incidentally, I think I'm may try this fast/jumpstart juice (lemon, cranberry, orange plus the cinnamon/nutmeg) for a couple days. I had tried it before and it seemed to motivate me back.
I find it easier to follow a strict diet if I have scheduled cheat meals (days). That way when I get a craving, I can avoid temptation because I know I do not have to give it up forever.
blueta2
New member
LuluDeren said:Thanks for posting, BM
My biggest obstacle seems to be diet.
Thank you very much for your invaluable input, Bikinimom. I appreciate it greatly.
Incidentally, I think I'm may try this fast/jumpstart juice (lemon, cranberry, orange plus the cinnamon/nutmeg) for a couple days. I had tried it before and it seemed to motivate me back.
LuLu....when I started working out, I lost weight, bf and gained great muscle. I did not alter my diet very much at all. I still ate what I wanted. All I did was change my portion sizes.
I think the trick that worked for me was being consistant with working out and eating in moderation. I also never ate after sups.
I was not looking to be too muscular though. Depends on what your goal is.
blueta2 said:
Hiya Blue
Definitely want to lose more bf and gain muscle. i would like to try a figure comp but i realize it would be more feasible a year from now or so. I'm trying to stick with a modified Shadow plan. Gonna try a fast with my juice for a couple days first.
blueta2
New member
juice fasting is awesome. Good luckLuluDeren said:Hiya Blue
Definitely want to lose more bf and gain muscle. i would like to try a figure comp but i realize it would be more feasible a year from now or so. I'm trying to stick with a modified Shadow plan. Gonna try a fast with my juice for a couple days first.
Bikini Mod
New member
For those that are proponents of any type of *fasting*, could you please explain the mechanism by which this practise lends itself to building muscle?
BIKINIMOM said:
Hi BikiniMom.
Admittedly my knowledge of a juice fast is limited, I was under the impression that it could help accelerate fat burning and the detox process.
I only plan on doing this today and Monday. One of my meals each day shall be soup and I will also have a scoop of protein powder with each *meal* as well as a tablespoon of Flax Seed.
Oct 28
M1-Scoop of protein powder w/j.juice
1 tablespoon of flax seeds
M2-2 cups tomato soup
M3-Scoop of protein powder w/j.juice
1 tablespoon of flax seeds
M4-Scoop of protein powder w/j.juice
1 tablespoon of flax seeds
M5-(tentative) Scoop of protein powder w/j.juice
1 tablespoon of flax seed
M6-(tentative) Scoop of protein powder w/J.juice
1 tablespoon of flax seed
3 cups of green tea
Total: 882
Fat: 28 255 29%
Sat: 8 74 8%
Poly: 11 97 11%
Mono: 4 36 4%
Carbs: 53 175 20%
Fiber: 10 0 0%
Protein: 111 444 51%
Alcohol: 0 0 0%
30 minutes on treadmill (highest incline)
M1-Scoop of protein powder w/j.juice
1 tablespoon of flax seeds
M2-2 cups tomato soup
M3-Scoop of protein powder w/j.juice
1 tablespoon of flax seeds
M4-Scoop of protein powder w/j.juice
1 tablespoon of flax seeds
M5-(tentative) Scoop of protein powder w/j.juice
1 tablespoon of flax seed
M6-(tentative) Scoop of protein powder w/J.juice
1 tablespoon of flax seed
3 cups of green tea
Total: 882
Fat: 28 255 29%
Sat: 8 74 8%
Poly: 11 97 11%
Mono: 4 36 4%
Carbs: 53 175 20%
Fiber: 10 0 0%
Protein: 111 444 51%
Alcohol: 0 0 0%
30 minutes on treadmill (highest incline)
S
smbdybldr
Guest
Hey Lulu.. I tried clickin on all your photopocket photos and it wont display
Hey Ladies,
I think I need a new training routine. Currently I weight train one body part per day, 5 days a week. I don't have access to a gym but I have a bench/barbells/dumbells with substantial weights, my treadmill, and a Total Gym. What I would like to know is, using the Total Gym and my bench, what would be a really effective weight training routine?
I would like to utilize the Total Gym for two exercises per part and the free weights for the other two or three. Would anyone be game for taking a look at the Total Gym website: http://www.efisportsmedicine.com/home/education/exercise-library/ and suggesting which of these exercises (per body part) would be the most results effective, along with which free-weight exercise (per body part) would be best in combination?
Thanks muchly ladies
I think I need a new training routine. Currently I weight train one body part per day, 5 days a week. I don't have access to a gym but I have a bench/barbells/dumbells with substantial weights, my treadmill, and a Total Gym. What I would like to know is, using the Total Gym and my bench, what would be a really effective weight training routine?
I would like to utilize the Total Gym for two exercises per part and the free weights for the other two or three. Would anyone be game for taking a look at the Total Gym website: http://www.efisportsmedicine.com/home/education/exercise-library/ and suggesting which of these exercises (per body part) would be the most results effective, along with which free-weight exercise (per body part) would be best in combination?
Thanks muchly ladies
Bikini Mod
New member
One of the reasons why I can maintain my physique is because I rarely (if ever) do the same workout routine 2 x's. I will take a look and let you know what I come up with later today K? Hell I have had to improvise on many occasions even when I DID have gym access as many gyms simply did not have the equipment that I wanted/needed.
Do you have a stability ball? Access to a coupla flights of stairs? bicycle? jumprope?
There are ALWAYS ways around the limitation of not being able to get to a gym. You just gotta be creative.
Do you have a stability ball? Access to a coupla flights of stairs? bicycle? jumprope?
There are ALWAYS ways around the limitation of not being able to get to a gym. You just gotta be creative.
Bikini Mod
New member
LuluDeren said:
I had an interesting idea of resurrecting an article that I modeled for in Prevention Magazine... lemme dig it out, scan and post a link.
Have you ever thought to do all over body workout circuit every other day? Or doing upper buddy day one, lower body day two, cardio day three, off day four and repeating cycle? Lots of different ways to mix it up. Is what I am trying to say. Once you have a variety of different movements in your repetoire you will be able to constantly keep your progress moving up as your body never really has too much time to adjust.
Just some out-loud thinking.
Not standard body-building training, but I think this approach may be helpfull for you to reach YOUR goal.
Bikini Mod
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jon79 said:
LOL Mr GurlyArms. I still wuv u!
Bikini Mod
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LuluDeren said:Do, please! I'd like to read it
I was thinking of the whole body wo every other day alternating with Pilates or simple Yoga?
I will try and get the done by day's end. It was actually an excellent article. I didn't write it, mind you, just modeled the exercizes.
Yoga and pilates KICK ONE'S ASS.
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Gymgurl said:BM had this talk with some of the men...about 11 inch bi's....lol...
You are doing great! Im gald that you have kept your log going this long and that the forum is picking up again!
That had to be one of THE BEST THREADS EVER in the history of elitefitness chat.
Tatyana
Elite Mentor
BIKINIMOM said:
That is really old school BBing hun. Vince Gironda and some of the other old trainers.............
The bodypart per day is a fairly new invention, think by Weider in fact.
The all over body workout, two to three times a week comes highly recommended for putting on mass.
Bikini Mod
New member
Tatyana said:
I guess everything old is new again eh?
Breaking down the body into smaller muscle groups is not always advantageous to every situation especially when one doesn't have access to a gym. In the absence of a gym (or suitable gym, goodness knows I have entered more than one lackluster facility as have we all, I am sure) creativity and knowledge of many different non-traditional standard gym-equipment dependent activities are usefull. Working larger muscle groups and learning to use one's own bodyweight and a few pieces of non-gym equipment (meaning no universal/nautilus, etc and in the absence of a full stack of dumbbells and weight setup) are helpfull.
Lulu - I dont know if you already stated, but do you have jumprope and access to a pool? I am thinking No for the pool as you're "gym challenged" these days. LOL
Do you have the strength to do standard push-ups?
*note to self*
One of these days I really need to have a chin-bar installed in my home. I am not EVEN kidding.
And yes, I will try and post that article today.
Had a powerfailure for several hours yesterday, then I just plain got caught up in dealing with life round here.BIKINIMOM said:Lulu - I dont know if you already stated, but do you have jumprope and access to a pool? I am thinking No for the pool as you're "gym challenged" these days. LOL
Do you have the strength to do standard push-ups?
*note to self*
One of these days I really need to have a chin-bar installed in my home. I am not EVEN kidding.
And yes, I will try and post that article today.
Yep, I have a jumprope
, no pool though. I have decent upper body strength, I just haven't incorporated any pushups. I'm going to google for some full body wo, until I find one I've stuck with one body part.
Bikini Mod
New member
Gymgurl said:
For real... I used to make many a client go through that torture... LOL
I'd always wanted to skipfast like boxers, 'course I TOTALLY lack the coordination.
I'm having trouble scanning the article. You guys will have to wait till my hubby gets home and helps dork me through it. It's a smaller size paper and I am unfamiliar with how to crop it.
Bikini Mod
New member
I swear I will post that freaking article if I ever figure out how to scan and resize the damned thing properly.
If ya'll will give me a couple of weeks I will see if my hubby will help me out by making simple videos demonstrating proper form and movements you can do with little equipment that you can do at home but that is an ambitious project for this time of year and I can't promise that we will get to it in the next little while, but I have been thinking bout it for a couple days...
If ya'll will give me a couple of weeks I will see if my hubby will help me out by making simple videos demonstrating proper form and movements you can do with little equipment that you can do at home but that is an ambitious project for this time of year and I can't promise that we will get to it in the next little while, but I have been thinking bout it for a couple days...
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