Sasa's transformation again....

[sasa]

hi,
After years of working out , dieting, damaging my metabolism and not seeing the result I wanted, I have finally decided to do a change.

Im 5'6" , don't know weight...afraid of see the number, but somewhere around 130lb.

I would like to have nice lean muscle

PLAN: workout 4-5 days, cardio 3 days (20-45 min)

TO monitor calories I use FITDAY

Im hypothyroid, but my latest blood test showed all my T4 and T3 are in upper range..T4 slightly over range. Im on 150mcg synthroid and 12.5 cytomel. Also Im on 1250mg Metformin to monitore blood sugar.

10/18/2012

MEALS

1.Meal 6.30AM
3 egg whites
1 yolk
1 light english muffin

2.Meal 9.30
protein shake
4 cashew

3.Meal
1/3 dry oatmeal
1/2 cup low fat cottage cheese
1 teas. coconut oil

Workout-BAcK and Biceps

pull-ups 3x10-12
lat. pulldown 4x 10-12
deadlift 3x8-10 ( 25lb each side)
close grip lat.pulldown 3x12

EZ barbell curl 3x12
alternate hammer curl 3x12
seated dumbel curl 3x12

4.Meal 3 PM
20g protein
1/3 cup ww cereals

5.Meal 5PM
3 egg whites
1/3 cup brown rice
5 cashew

6.MEAL 7PM
3.5 oz chicken breast
brocolli, carott grilled

7.MEAL 9PM
20g protein

1102 CAL 25g fat , 79g carb ,142g protein 21%:28%:52%

still low cal. but im working on it.
Any input ladies welcome

 

[sasa]

10/19/2012 friday

1.meal 6.30
3 egg whites
1 yolk
1 ww bread

2.meal 9.30 am
protein shake 20g

3.meal 11 am
1/2 cup oatmeal
1/2 cup low fat cottage
1 teas coconut oil

4. meal 2pm
3 egg whites
1/3 cup brown rice

WORKOUT
shoulders + cardio 20 min + racketball

 

[psizzle_8]

Good for you girl. Glad you made a log.

Ill definitely be following so if you ever have issues or questions, post them up!

 

[sasa]

thank you Psizzle_8

5.MEAL 5.30PM
protein 20g
1/2 cup cereal

6.MEAL 7.30PM
4 oz chicken breast
brocolli, carrot
1 lil spoon chocolate cake yammy

TOTAL CALORIES

1151 cal fat-20g, carb-98g, protein-150 g

 

[sasa]

Hi,

10/20/2012 SATURDaY

1.meal. 8.15 am
protein
1/3cup cereal

WORKOUT. Biceps+triceps+ cardio 30 min. stair master
Overhead triceps
reverse tric pushdown
triceps pushown with rope
3x12-15 rep

dumbel biceps curl
alternat biceps curl
cabel rope curl
3x12

2.Meal
3egg whites
1yolk
1 ww bread

 

[sasa]

3.MEAL
3 egg whites
1 yolk
1/3 cup brown rice

4.MEAL
protein
1/4 cup fiber one cereal

5.MEAL
LIL of everything
beer - LOL OCTOBERFEST , shot of jagermaister ..uf


10/21/2012 SUNDAY

1.MEAL 10AM

Protein 20 g
1/4 cup fiber one

WORKOUT CHEST+CARDIO 20min + 15min walk

push uus bodyweight 3x 12-15
incline press 3x 12 20lb each
decline press 3x12
incline fly 2x 12

2.MEAL 12 AM

3 egg whites
1 yolk
1 light english muffin

 

[sasa]

3.MEAL
4 oz chicken breast
tomatoe
1/4 cup oatmeal

4.MEAL
protein 20 g
1/4 cup fiber one cereal
5 cashew

5.MEAL
protein 20g
1/4 cup fiber one cereal

6.MEAL
4 oz chicken breast
2 oz sweet potatoe

7.MEAL
protein 20g
1/4 cup fiber one

 

[sasa]

10/22/2012 MONDAY

1.MEAL 6.30am
3 egg whites
1 yolk
english muffing light

2.MEAL 9.30am
protein 25g

3.MEAL 11.00am
1/3 cup oatmeal dry
1/2 cup cottage

WORKOUT LEGS
squat
hack sqat
leg extens
butt bluster

4.Meal
20g protein post workout

5.MEAL 2.30PM
3 egg whites
1/2 cup cooked brown rice

 

[sasa]

6.MEAL 5PM
protein 20g

7.MEAL 7.00PM
4 oz chicken
cucumber, 4 brousel sprouts, 1 TB beets
1.5 oz sweet potatoe

 

[sasa]

total calories 1204
fat 23 g
carb 97g
protein 167 g

17:31:53%