SASA "SHADOW'S PROJECT"

[sasa]

HI good morning everyone!!!

Saturday I was doing my BICEPS and TRICEPS
before warm-up 15 min cardio
preacher curl
incline curl
DB biceps curl
triceps extension
triceps dip
pushdown

3x 15 rep

eating pretty clean all weeekend except saturday mojito and chocolate strawbery!!!

I still didn't put here my picture but I will do that this week!!

Also it's hard to say if I do any progress...I didn't weight myself for a month..I know it's not accurate....for me is measurement clothing..I don't feel like I lost something!!!

So What I wanna do I make pic of myslef and I will put all food I am eating to Fitday...!!!!

 

[Bikini Mod]

It would be my sincere pleasure to help as many people as I can to get to their personal goals.

Please do post up pictures so we can help guage your progress more accurately. The scale is not as helpfull as your measurements so dont worry about that, but if there is no change in the way your clothing is fitting you then lets see what we can do to get you there.

If we can't see pics then we can't help as much as we could otherwise - this applies to ALL the ladies.

Also good about the Fitday! - that will also help us to help you better.

 

[sasa]

Hi,
11/12/07 MONDAY
after wake up big coffee+ splash milk
Fat burn

[B]CARDIO 55min HR{ 140-162}[/B]

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

2.MEAL
3.5 oz chicken breast
lettuce
4 cashew

 

[Gymgurl]

great Cardio workout!

 

[sasa]

[B]WORKOUT LEGS[/B]
10min warm-up
deadlifts 4x 8-10rep
leg curl 4x 8rep
seated leg press 4x 8-10rep
lunges 3x 8-10 step each leg

3.MEAL
4 oz chicken breast
tomatoes
portabelo mushroom
steamed asparagus 3 pieces
steamed broccoli
grilled zuchinni

4.MEAL
1/2 cup cottage cheese

971 cal 30g fat, 71 g carb, 107 protein

sometimes it's hard to count exactly becasue 3-4x/week we are eating dinners outside, but I am always choosing simple meal {chicken breast, grilled fish..steamed vegetables...}

 

[sasa]

11/13/07 TUESDAY

1.MEAL
coffee+splash milk
greek yogurt + 1 TB yogurt
1/4 cup fiber one cereal

WORKOUT BACK+ABS

10 min warm-up
close grip chin -up assisted 3x 10-12
seated row 3x 10-12 rep
hyperex 3x 10-14rep
cabel underhand pulldown 3x 10 rep

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

 

[sasa]

3.MEAL
4 oz chicken breast
lettuce 1 teas sesame dressing
1/4 cup oatmeal

CARDIO 40MIN + 4x 12 rep push-ups

4.MEAL
4 oz chicken breast
lettuce
5 almonds

 

[Bikini Mod]

Good eating... have your weight training workouts felt better (are you more energized is what I am asking) since you have backed off a bit on cardio and added complex carbs to your earlier meals of the day?

 

[sasa]

yes I have more energy..feel great..going to post pictures..i know it's takeing while already..I am slow!!

11/14/07 Wensday

1.Meal
big coffee + splash milk

I wasn't that much hungry...I don't know why, but I wake up around 7.30 than I am takeing coffee..big coffee..that keep me full..and around 8.30 I am going to the gym!!....so that's why I can't eat breakfast and than exercise with full belly..so what I do..I usually eat 3 oz chicken breast that's it!! I know that's not right.

WORKOUT CHEST + CARDIO 25min

10min run to the gym HR{ 140-155}
Incline press 4x 8-10 rep
Incline fly 3x 10-12
chest dip 3x 10-12
push-ups 2x 12rep

25min CARDIO
10min walk home HR { 130-140}

2.MEAL
was in hurry yesterday
greek yogurt + 1 TB yogurt
1/4 cup fiber one

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

4.MEAL
4 oz chicken breast
lettuce
1 teas sesame dresing

5.MEAL
3 oz chicken breast
lettuce
5 cashew

6.MEAL
before bed
1/2 cup cottage cheese
1/4 teas peanut butter


11/15/07 Thursday

coffee+ splash milk
2 oz chicken breast

WORKOUT SHOULDERS + CARDIO 30min
15min running warm-up
Lateral raise 4x 8rep
shoulders press 4x 12 rep
upright row 3x 12 rep
front raise 3x 12 rep

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

 

[Bikini Mod]

I realize what you are saying about the coffee filling you up and killing your appetite but even from what you are saying (that you have increased strength and energy from adding comp carbs to your daily diet) YOU KNOW that you are limiting your own potential by continuing on this path.

So my advice? Sip a bit of coffee between bites of food. The amount of caffiene that you are giving up so that you have more room/appetite in your stomach for nutrients/energy vital for good workouts will be worth it. By your own experience don't you agree?