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Keep up the good work... 
SASA "SHADOW'S PROJECT"
- Thread starter sasa
- Start date
Hi,
I was out of computer for few days..so.
[B]11/06/07 TUESDAY[/B]
1.MEAL
greek yogurt
1/2 apple
[B]WORKOUT BACK+ ABS[/B]
Front pulldown 3x 15-20 rep
seated row 3x 15-20 rep
Hyperex 3x 15 rep
close grip chin up 2x 10 rep
2.MEAL
coffee + splash FF milk
3/4 cup egg whites
1 yolk
1/3 cup oatmeal
I was out of computer for few days..so.
[B]11/06/07 TUESDAY[/B]
1.MEAL
greek yogurt
1/2 apple
[B]WORKOUT BACK+ ABS[/B]
Front pulldown 3x 15-20 rep
seated row 3x 15-20 rep
Hyperex 3x 15 rep
close grip chin up 2x 10 rep
2.MEAL
coffee + splash FF milk
3/4 cup egg whites
1 yolk
1/3 cup oatmeal
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New member
K - I went back over your training and from what I saw you are training M through Friday taking Sat and Sun off? Is this the plan you intend to follow?
And I see that THERE IS NO COMPLEX CARB IN MEAL ONE... AGAIN!
I will spank you if I see that again!
You need comp carbs in the early meals of the day... Unless you have a schedule where you are awake and active most of the night, then it is different.
And I see that THERE IS NO COMPLEX CARB IN MEAL ONE... AGAIN!
I will spank you if I see that again!
You need comp carbs in the early meals of the day... Unless you have a schedule where you are awake and active most of the night, then it is different.
HI,
I just add compl carb in the morning
I am takeing OFF just one day/week, saturday I usually do just cardio or tennis or rollebladeing or something else !!!
11/7/07 WENSDAY
1.MEAL
greek yogurt + 1 TB yogurt
1/2 cup oatmeal
WORKOUT LEGS + CARDIO
I know that Shadow's project saying in the morning cardio afternoon weights, but I can't go back to the gym afternoon, so that's why I do cardio after weights!! What do you thing?? Maybe I try adjust my schedule and find space later afternoon!!
lunges 3x 15-20 each leg
deadlifts 4x 15 rep
steps 3x 10-12 rep
butt blaster 3x 12-14 rep
Cardio 40min moderate {HR 140-164}
2.MEAL
3/4 cup egg whites
1 yolk
1/2 cup oatmeal
3.MEAL
lettuce + cucumber
4 oz chicken breast
1/2 apple
I just add compl carb in the morning
I am takeing OFF just one day/week, saturday I usually do just cardio or tennis or rollebladeing or something else !!!
11/7/07 WENSDAY
1.MEAL
greek yogurt + 1 TB yogurt
1/2 cup oatmeal
WORKOUT LEGS + CARDIO
I know that Shadow's project saying in the morning cardio afternoon weights, but I can't go back to the gym afternoon, so that's why I do cardio after weights!! What do you thing?? Maybe I try adjust my schedule and find space later afternoon!!
lunges 3x 15-20 each leg
deadlifts 4x 15 rep
steps 3x 10-12 rep
butt blaster 3x 12-14 rep
Cardio 40min moderate {HR 140-164}
2.MEAL
3/4 cup egg whites
1 yolk
1/2 cup oatmeal
3.MEAL
lettuce + cucumber
4 oz chicken breast
1/2 apple
I didn't eat much..feel guilty!!!!!Bikini Mod
New member
sasa said:HI,
I just add compl carb in the morning
I am takeing OFF just one day/week, saturday I usually do just cardio or tennis or rollebladeing or something else !!!
11/7/07 WENSDAY
1.MEAL
greek yogurt + 1 TB yogurt
1/2 cup oatmeal
WORKOUT LEGS + CARDIO
I know that Shadow's project saying in the morning cardio afternoon weights, but I can't go back to the gym afternoon, so that's why I do cardio after weights!! What do you thing?? Maybe I try adjust my schedule and find space later afternoon!!
lunges 3x 15-20 each leg
deadlifts 4x 15 rep
steps 3x 10-12 rep
butt blaster 3x 12-14 rep
Cardio 40min moderate {HR 140-164}
2.MEAL
3/4 cup egg whites
1 yolk
1/2 cup oatmeal
3.MEAL
lettuce + cucumber
4 oz chicken breast
1/2 apple
We all have to make adjustments to accomodate our lives so don't sweat it too much as to when you do cardio.
And I would take off more than one day a week from training. IMHO 6 days is over training and will NOT get you to your goal sooner. You can always ramp it up as you progress, but it does not work the other way around.
Remember, slow and steady wins the race!
And no need to feel guilty about something that you ate. Chances are it didn't hurt you physically. If it actually made you feel ill then that is another matter altogether. I am thinking that it is more of mind over matter though.
11/8/07 Thursday
1.MEAL
coffee
greek yogurt+ 1 TB Yogurt
1/3 cup oatmeal
WORKOUT CHEST+ABS
20min warm-up cardio
incline DB press 3x 15 rep
push-ups 3x 12 rep
incline DB fly 3x 15 rep
pec-dec 3x 15 rep
2.MEAL
3/4 cup egg whites
1 yolk
1/3 cup oatmeal
3.MEAL
lettuce + beets+ tomatoes
3.5 oz chicken breast
3 TB lentills
4.MEAl
4 oz chicken breast grilled with olive oil
steamed asparagus 3 pieces
grilled zuchinni
11/9/07 FRIDAy
1.MEAL
coffee
greek yogurt + 1 TB yogurt
1/3 cup oatmeal
WORKOUT SHOULDERS + CARDIO HIIT 30min
lateral raise 4x 12-15 rep
Upright row 4 x 15 rep
shoulders press 3x 15 rep
front raise 3x 15 rep
10min warm-up HR 140-150
8 cycle 30 s sprint/60s cool down HR 160-179
10min cool down
2.MEAL
I was in hurry..did not have time to prepare food..I just grabed 3 oz chicken breast
3.MEAL 4 hours after training
3/4 cup egg whites
1 yolk
1/3 cup oatmeal
1.MEAL
coffee
greek yogurt+ 1 TB Yogurt
1/3 cup oatmeal
WORKOUT CHEST+ABS
20min warm-up cardio
incline DB press 3x 15 rep
push-ups 3x 12 rep
incline DB fly 3x 15 rep
pec-dec 3x 15 rep
2.MEAL
3/4 cup egg whites
1 yolk
1/3 cup oatmeal
3.MEAL
lettuce + beets+ tomatoes
3.5 oz chicken breast
3 TB lentills
4.MEAl
4 oz chicken breast grilled with olive oil
steamed asparagus 3 pieces
grilled zuchinni
11/9/07 FRIDAy
1.MEAL
coffee
greek yogurt + 1 TB yogurt
1/3 cup oatmeal
WORKOUT SHOULDERS + CARDIO HIIT 30min
lateral raise 4x 12-15 rep
Upright row 4 x 15 rep
shoulders press 3x 15 rep
front raise 3x 15 rep
10min warm-up HR 140-150
8 cycle 30 s sprint/60s cool down HR 160-179
10min cool down
2.MEAL
I was in hurry..did not have time to prepare food..I just grabed 3 oz chicken breast
3.MEAL 4 hours after training
3/4 cup egg whites
1 yolk
1/3 cup oatmeal
