Sasa's transformation again....

[RADAR]

Welcome, I'm kinna lost with the frequency that you're eating, you should be having at least 4-5 meals or (servings) thruout the day esp if you're taking Metformin, this will regulate your glucose levels alot better.

 

[sasa]

Welcome, I'm kinna lost with the frequency that you're eating, you should be having at least 4-5 meals or (servings) thruout the day esp if you're taking Metformin, this will regulate your glucose levels alot better.

thx I usually have 7 meals. I try to eat more frequently and small meals.

 

[sasa]

TUESDAY 10/23/2012

1.MEAL 6.30 AM

1 english muffin
3 egg whites
1 yolk

2.MEAL 9.30AM

protein 20g

3.MEAL 12 AM
1/3 cup oatmeal
1/2 cup low fat cottage

WORKOUT BACK and BIC
Deadlift 3x 8-10
Lat pulldown 3x 10-12
Cabel row 3x12
pull-up assisted 3x 10

barbell curl 3x12
close grip standing curl 3x12
cable curl 3x12

ABs between sets

4.MEAL 3.45 PM
1/3 cup brown rice
3.5 oz cooked chicken breast
3 cashew

5.MEAL 7PM
chicken breast 4 oz
cucumber, tomatoe
3 cashew

6.MEAL 9.15 PM

protein 20g


TOTAL CAL 1029
24g fat
90g carb
126g protein

 

[RachelM]

Hi Sasa, good on you for keeing a log!!! You'll really find it beneficial! Can I ask, what weights are you pulling?

 

[sasa]

Hi Sasa, good on you for keeing a log!!! You'll really find it beneficial! Can I ask, what weights are you pulling?

HI,

thanks for checking my log. I keep myself motivated this way
example of weights

deadlift 25lb each side+ bar
squat 25 lb each side + bar
biceps curl 20lb dumbel
leg extens. 70-80lb
shoulder press dumbells 15-20lb
lateral rise 15lb

 

[sasa]

10/24/2012 WENSDAY DAY OFF

1.MEAL 6.30am
3 egg wihits
1 yolk
1 english muffin

2.MEAL 9.30am
protein 20g

3.MEAL 11 am
1/2 cup cottage cheese
1/3 cup oatmeal

4.MEAL 2.30 pm
3 egg whites
1/3 cup brown rice
3 cashew

5.MEAL 5.PM
7 cashew

6.MEAL 7 pm
4 oz chicken breast
cucumber, tomatoe
1 tb colleslaw

7.MEAL 9.PM
protein 20 g
1/2 teasp PB

TOTAL 1056 cal
28 g fat, 109g carb, 113g protein


10/25/2012 Thursday

CARDIO 30 min empty stomach


1.MEAL 6.45am
3 egg whites
1 yolk
1 english muffin

 

[RachelM]

How long have you been on those weights? Are you trying to increase them regularly? You should post the weights up too, in that way we can see if you're increasing

 

[sasa]

I will post my weights too. I have increased the weights since i have started eating more, so I would say it is my second week.Before I have been undereating, exercising every day and doing a lot of cardio. Since I've started Log I made a lot of changes such as less cardio, lifting up more weights regulary and add more food. My energy went up. It's true that sometimes I feel guilty by eating more food and more often, but I want to see a progress finally. I know it is probably hard with thyroid issues , but with your help I will make it.

 

[sasa]

2.MEAL 9.30am
protein 30g

3.MEAL 12.00PM
1/2 cup low fat cottage cheese
1/2 cup oatmeal

WORKOUT SHOULDERS+TRICEPS

dumbel shoulder press 1x15-15lb, 3x10rep- 20lb dumbell
lateral raise 4x10-12rep - 12.5 lb dumble
reverse machine flyes 30lb
upright row 3x10-12 - 30lb

triceps push-ups 2x 10 rep body weight
bench press close grip 1xweight of bar(45lb) - 12 rep, 2x65lbx 10 rep
triceps press standing 3x12 -15 rep- 25lb dumbell

4.MEAL 3.30pm
1/3 cup rice
4 oz chicken breast
4 cashew

 

[sasa]

5.MEAL 4.45pm
1.2 teas almond butter
1/2 cup greek yogurt fat free

6.MEAL 7pm
4 oz cooked chicken breast
cucumber, broccoli, tomatoe

7.MEAL 9PM
protein 20g
1/4 cup fiber one cereal

TOTAL 1139cal
F-32 g
C-102g
P- 122g

I felt littel hungry in the morning. I guess I need to switch food from late afternoon to mid morning