SASA "SHADOW'S PROJECT"

[sasa]

thanks for advice, tommorow I gonna add whole egg and also you right I still do a lot of cardio..going to cut it !!

3.MEAL
3 oz chicken breast
lettuce
1/2 cup rice

4.MEAL
salad {lettuce+ chopped tomatoes+littel bit bacon}
crab meat 3.5 oz
2oz file minon

5.MEAL
1/2 cup low fat cottage cheese

 

[Bikini Mod]

thanks for advice, tommorow I gonna add whole egg and also you right I still do a lot of cardio..going to cut it !!

3.MEAL
3 oz chicken breast
lettuce
1/2 cup rice

4.MEAL
salad {lettuce+ chopped tomatoes+littel bit bacon}
crab meat 3.5 oz
2oz file minon

5.MEAL
1/2 cup low fat cottage cheese

Good job! You will have to continuously change things up to keep progressing. As others "in the know" have pointed out that the body is very smart and adjusts quickly.

What type of lettuce are you eating? Iceberg lettuce has NO nurtitional value whatsoever.

Cut back on the cardio. I know this might seem radical but if you are OK with it. Stop cardio altogether for a week. You may feel bloated or "fat" as your metabolism adjusts but it will only feel *icky* for a few days. I promise you.

I still remember 10 weeks out from my first competition when the trainer I hired told me to quit doing ALL CARDIO I was like ?!?! I was doing double 45 minute sessions 3 days per week IN ADDITION to my weight training. She asked me, "At that rate, what do you want to do triple cardio sessions 7 days per week?"

<----- me

LOL It worked out EXACTLY the way she told me it would. I cut down to 10% at like 108#. (It was long ago, I don't remember the exact numbers now). But you are not competing so you won't have to be so radical.

Remember, we want to make this a slow permanent LIFE CHANGE, not just dropping 5 pounds to fit into a dress for a party (Ugh, I HATE that stuff.)

 

[sasa]

10/26/07 Friday

thanks Bikinymom!! I gonna listen advices for now, because I know I always did oposite..I am stubborn I know that. But what you saying about cardio that make sence...I have always feeling like, if I skip my cardio session I don't have good workout..that's crazy, but going to change it!!!

1.MEAL
greek yogurt
2TB yogurt
coffee + splash milk

WORKOUT
15 min warm-up

Incline biceps curl 3x 10 rep
biceps preach curl 3x 10 rep
cabel curls 2x 10 rep

triceps pushdown 3x 10 rep
kickback 3x10rep
triceps dip 3x 8-10 rep

2.MEAL
3/4 cup egg whites
1 yolk
1/3 cup oatmeal

3.MEAL
3.5 oz chicken breast
lettuce romaine
4 cashew
coffee

I wasn't that much hungry..I fall asleep..I was so tired..sore!! Tomorow we are going to wedding!!! Hope I'll be fine..feel like going to be sick.

 

[sasa]

4.MEAL
big salad {chicken, lettuce, tomatoes.... ..}
1 piece of general taos chicken..one bite...

 

[needtogetaas]

4.MEAL
big salad {chicken, lettuce, tomatoes.... ..}
1 piece of general taos chicken..one bite...

I love that shit...that and crab ragoon...its a killer.

 

[Bikini Mod]

10/26/07 Friday

thanks Bikinymom!! I gonna listen advices for now, because I know I always did oposite..I am stubborn I know that. But what you saying about cardio that make sence...I have always feeling like, if I skip my cardio session I don't have good workout..that's crazy, but going to change it!!!

1.MEAL
greek yogurt
2TB yogurt
coffee + splash milk

WORKOUT
15 min warm-up

Incline biceps curl 3x 10 rep
biceps preach curl 3x 10 rep
cabel curls 2x 10 rep

triceps pushdown 3x 10 rep
kickback 3x10rep
triceps dip 3x 8-10 rep

2.MEAL
3/4 cup egg whites
1 yolk
1/3 cup oatmeal

3.MEAL
3.5 oz chicken breast
lettuce romaine
4 cashew
coffee

I wasn't that much hungry..I fall asleep..I was so tired..sore!! Tomorow we are going to wedding!!! Hope I'll be fine..feel like going to be sick.

Romaine lettuce is an EXCELLENT source of vitamin A!!! Good choice.

My only comment is why did you not have complex carbohydrate for your first meal? ALWAYS, ALWAYS, ALWAYS have complex carb for your first meals!!! You will need that energy to get you through your workout and through the day.

Also, if I didn't mention it before you need to allow yourself ONE CHEAT DAY per week. This will help to fool your metabolism (so to speak). In other words your body will not be able to adjust (yup, we have to keep tricking it). Not to mention you will not feel deprived by always eating super clean. I used to tell my clients that they could eat whatever they wanted - I mean ANYTHING. After eating clean for a week the very first cheat meal will most likely make them feel sick. Afterwards their body will *show* them that they will feel BETTER when they eat better food... Blood sugar will have stabilized, more slow consistent flow of energy to body. When taking in cheat foods (foods laden with sugar, starches and lots of fat) the initial sugar high will make you dizzy and your gastro intestinal tract will feel bloated and heavy and depending on what you eat you may experience PLUMMET in energy as blood sugar suddenly drops.

I know there is a more *scientific* way to explain this chemical phenomenon but I lack the vocabulary honestly. If there is anyone out there that can better explain - PLEASE DO.

Bottom line is once you learn how food is broken down and how you SPECIFICALLY react to which foods you will naturally make the choices that make you feel best and function best saving the treats for "every now and then" when you feel like it. There will be more pleasure/less guilt as you gain total control over your body and what you do/do not put into it.

 

[Tatyana]

Excellent diet... although I am not a hyuge fan of FF products as they usually load them w/sugar to compensate for the lack of consistency because of the removal of fat. FF and SF are even worse, IMHO. Any time you can keep foods as close to their natural state as possilbe it is superior in my opinion, less chemicals and additives the better. Bodybuilders (and the like) already use a lot of splenda (artificial sweetner), though I don't know if Splenda and Stevia (another sweetener) are proven to have negative long term effects.

Instead of mixing the yogurt and pbt into the FF cottage cheese, why not use FULL FAT cottage cheese and have veggies to fill you? Tomatoes (excellent source of vitamin C and yummy) or Carrots (Vitamin A also yummy)... gives you fiber and vitamins/minerals.

What do you think?

My next area of study is going to be glyconutrients.

I was in a hippy new age healthy bookstore (they do have so much in common with BBing ironically), and one of the chaps working there told me Stevia was a glyconutrient, which would be a good thing from what I can gather from my limited knowledge so far.

I will keep you posted on this

 

[Bikini Mod]

My next area of study is going to be glyconutrients.

I was in a hippy new age healthy bookstore (they do have so much in common with BBing ironically), and one of the chaps working there told me Stevia was a glyconutrient, which would be a good thing from what I can gather from my limited knowledge so far.

I will keep you posted on this

Yes, please do. I know that ingesting mountains of Splenda isn't exactly a good thing, but was are the alternatives? Either sugar or stevia. So if stevia makes food sweeter without giving us the quick rise, then crash of sugar can also be a GOOD THING nutritionally - let's hear it!

YEAY

 

[sasa]

HI,
My weekend was busy, I went to wedding..and I had great time.
Anyway on Saturday i did cardio in the morning for 40min..than till night I ate very clean..on the wedding I had piece of cake and I didn't count calories. Yesterday we had party so it was the some..I tried eat clean, but I had Mojito and also 1 chocolate dip strawbery but today I am back in my schedule!!

10/29/07 MONDAY

1.MEAL
coffee+ splash milk
1 greek yogurt + 1 TB yogurt with flavour
1/4 cup Fiber one

WORKOUT

LEGS + CARDIO 40min
leg extension + lunges..superset 3x10
leg curl + steps 3x10
deadlift 2x 10

Cardio HIIT 15 min warm -up
6 cycle 30s sprint/90 s cool down {HR 160-175}
15 min cool down

feel great!!

2.MEAL
coffee
1/3 cup oatmeal
3/4 cup egg whites
1 yolk

 

[Bikini Mod]

HI,
My weekend was busy, I went to wedding..and I had great time.
Anyway on Saturday i did cardio in the morning for 40min..than till night I ate very clean..on the wedding I had piece of cake and I didn't count calories. Yesterday we had party so it was the some..I tried eat clean, but I had Mojito and also 1 chocolate dip strawbery but today I am back in my schedule!!

10/29/07 MONDAY

1.MEAL
coffee+ splash milk
1 greek yogurt + 1 TB yogurt with flavour
1/4 cup Fiber one

WORKOUT

LEGS + CARDIO 40min
leg extension + lunges..superset 3x10
leg curl + steps 3x10
deadlift 2x 10

Cardio HIIT 15 min warm -up
6 cycle 30s sprint/90 s cool down {HR 160-175}
15 min cool down

feel great!!

2.MEAL
coffee
1/3 cup oatmeal
3/4 cup egg whites
1 yolk

GOOD FOR YOU!

I'll bet that you felt better and had more strength and energy from that *little cheat*. Didn't you? Also by adding slow burning complex carbohydrates (I would like to see you increase your serving size to ONE CUP of oatmeal/brown rice/ or a yam the size of your fist - please!) to your first few meals will DEFINITELY aid you in your energy levels for training. The ability to train harder (with weights) = more lean mass (muscle) which = higher metabolism!!!

I am so happy to see that THIS EARLY you can feel a difference in your energy levels from *this much* diet/training adjustment.

I used to tell my clients that it would take ONE WEEK (knowing full well that it would only take a few days for them to feel the change in wellness). This way they would always feel happier at *sooner* result and if it did take a week, than they were still pleased as it was as I said it would be.

I am not a suitable coach for getting someone ready for competition. I can give *small* advise to guide a little in that area but that is NOT my expertise. My goal is to help ALL people interested in regaining control of their health and bodies by education and support. On the one hand it can be very complicated process until one begins to understand the very most basic science behind nutrition/physiology/training principles.

I guess one can call me the "plain jane" of bodybuilding...

Also, if I didn't mention before, please take pictures every 2 weeks or so in the same bathin suit/workout outfit. Even if you aren't comfortable displaying them here it will be a TREMENDOUS tool for you to more accurately guage your progress when your mind plays tricks on you. I promise you.