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Sasa's transformation again....
- Thread starter sasa
- Start date
11/6/2012 TUESDAY
CARDIO 30min empty stomach
1.MEAL
4 egg whites
1/2 cup oatmeal
1/2 scoop protein 12g
2.MEAL
protein 25 g
3.MEAL
1/3 cup oatmeal
1/2 cup cottage cheese
WORKOUT BACK+BICEPS
lat pulldown 4x10-12 (60lb,70,70,70)
bent over row 3x10-12 (40lb, 50, 50lb)
row with dumbell 3x 10 (25lb,25lb, 30lb)
assisted pull ups 3x 10
biceps curl 3x10-12 (20,20,20)
hummer curl standing 3x 10 (20,15,15)
cabel curl 3x10
4.MEAL
3.5 oz chicken boiled
1/3 cup rice
veggies
5.Meal
protein 20g
1 teas almond butter
CARDIO 30min empty stomach
1.MEAL
4 egg whites
1/2 cup oatmeal
1/2 scoop protein 12g
2.MEAL
protein 25 g
3.MEAL
1/3 cup oatmeal
1/2 cup cottage cheese
WORKOUT BACK+BICEPS
lat pulldown 4x10-12 (60lb,70,70,70)
bent over row 3x10-12 (40lb, 50, 50lb)
row with dumbell 3x 10 (25lb,25lb, 30lb)
assisted pull ups 3x 10
biceps curl 3x10-12 (20,20,20)
hummer curl standing 3x 10 (20,15,15)
cabel curl 3x10
4.MEAL
3.5 oz chicken boiled
1/3 cup rice
veggies
5.Meal
protein 20g
1 teas almond butter
Last edited:
11/7/2012 WENSDAY
1.Meal
1/2 cup oatmeal
4 egg whites
2.Meal
20g protein
3.Meal
1/3 cup oatmeal
1/2 cup cottage cheese
4.Meal
3 egg whites
2 oz potatoes
veggies
5.Meal
1/2 cup cottage cheese
8 cashew
6.Meal
3 oz boiled chicken breast
veggies-lettuce, cucumber
7.Meal
1 scoop of protein 20g
1 teas almond butter
Today day OFF- no workout
1.Meal
1/2 cup oatmeal
4 egg whites
2.Meal
20g protein
3.Meal
1/3 cup oatmeal
1/2 cup cottage cheese
4.Meal
3 egg whites
2 oz potatoes
veggies
5.Meal
1/2 cup cottage cheese
8 cashew
6.Meal
3 oz boiled chicken breast
veggies-lettuce, cucumber
7.Meal
1 scoop of protein 20g
1 teas almond butter
Today day OFF- no workout
1/8/2012 Thursday
1.meal
1/2cup oatmeal
4 egg whites
2.meal
protein 20g
3.meal
1/2 cup cottage cheese
1/3cup oatmeal
3 cashew
Workout. Should+triceps and 30 min HIIT
should press dumbels. 3x10-12 20lb, 25,25lb
uprigh row. 4x10. 40 lb
lat rise 4x10-12. 12.5 lb, 15,15,15
re erse fly cabels. 3x10-12
triceps overhead. 3x12, 25 lb
tric push down. 3x10 ( 25lb plate on lap)
tric extens cabel. 3x12
HIIt on stepper
5 min level 8
1 min level 17
2 min rest level 9
6 rounds
cool down 10 min level 7, 8
4.Meal
3 oz chicken boiled
1/3 cup rice
veggies
5.Meal
greek yogurt FF 6 oz
1 teas almond butter
6.Meal
3 oz chicken
veggies
7.Meal
pprotein 1 scoop 20g
1 teas almond butter
1.meal
1/2cup oatmeal
4 egg whites
2.meal
protein 20g
3.meal
1/2 cup cottage cheese
1/3cup oatmeal
3 cashew
Workout. Should+triceps and 30 min HIIT
should press dumbels. 3x10-12 20lb, 25,25lb
uprigh row. 4x10. 40 lb
lat rise 4x10-12. 12.5 lb, 15,15,15
re erse fly cabels. 3x10-12
triceps overhead. 3x12, 25 lb
tric push down. 3x10 ( 25lb plate on lap)
tric extens cabel. 3x12
HIIt on stepper
5 min level 8
1 min level 17
2 min rest level 9
6 rounds
cool down 10 min level 7, 8
4.Meal
3 oz chicken boiled
1/3 cup rice
veggies
5.Meal
greek yogurt FF 6 oz
1 teas almond butter
6.Meal
3 oz chicken
veggies
7.Meal
pprotein 1 scoop 20g
1 teas almond butter
Last edited:
11/9/2012 FRIDAY
1.meal
1/2 cup oatmeal
4 egg whites
2.Meal
protein 20g 1 scoop
3.Meal
1/2 cup cottage cheese
1/3 cup oatmeal
WORKOUT CHEST + 30 min cardio
push ups 2x 12 rep body weight
chest press machine 4x10rep 55lb
decline press machine 4x10
chest fly 3x10 55lb
incline press 3x 8-10 25lb each side
4.Meal
3 egg whites
1/3 cup rice
5.Meal
cashew
4 oz chicken
salad-lettuce, tomatoes, sprinkle with parmasan
6.Meal
1 scoop of protein 20g
1 teas. almond butter
TOTAL - today so low calories
1254 cal
39g fat
92g carb
146g protein
1.meal
1/2 cup oatmeal
4 egg whites
2.Meal
protein 20g 1 scoop
3.Meal
1/2 cup cottage cheese
1/3 cup oatmeal
WORKOUT CHEST + 30 min cardio
push ups 2x 12 rep body weight
chest press machine 4x10rep 55lb
decline press machine 4x10
chest fly 3x10 55lb
incline press 3x 8-10 25lb each side
4.Meal
3 egg whites
1/3 cup rice
5.Meal
cashew
4 oz chicken
salad-lettuce, tomatoes, sprinkle with parmasan
6.Meal
1 scoop of protein 20g
1 teas. almond butter
TOTAL - today so low calories
1254 cal
39g fat
92g carb
146g protein
Last edited:
Great job on the log Sasa!!
How are your results so far? How are you feeling?
How are your results so far? How are you feeling?
Hi,
I feel good, more energy and full of motivation. The only thing, my clothes are tighter so I hope this will go away. I also heard from other people that I look buff. I think I have already put some muscle, but I have a lot of fat that makes me look bigger.
I have a question, Is it true that heavier weights rather than lighter with more rep makes you look like powerlifter?
I also feel hungrier that before...is it bc metabolism is getting faster?
11/10/2012 SATURDAY
preworkout
protein 20g + 1/4 cup fiber one
WORKOUT 20 min cardio + 25 min Plyo exercise- intense (legs)
1.Meal
1/2 cup cottage cheese
1/2 cup oatmeal dry
2.Meal
3 oz chicken
1/4 cup rice
lettuce
3.Meal
1/2 cup cottage cheese
1 teas almond butter
4.Meal
3 oz chicken
broccoli with garlic, lettuce, carrot, brousell sprouts
1 glass of red wine
Today calories sux, I even rather don't post it, around 1000cal. Need to add more.
I feel good, more energy and full of motivation. The only thing, my clothes are tighter so I hope this will go away. I also heard from other people that I look buff. I think I have already put some muscle, but I have a lot of fat that makes me look bigger.
I have a question, Is it true that heavier weights rather than lighter with more rep makes you look like powerlifter?
I also feel hungrier that before...is it bc metabolism is getting faster?
11/10/2012 SATURDAY
preworkout
protein 20g + 1/4 cup fiber one
WORKOUT 20 min cardio + 25 min Plyo exercise- intense (legs)
1.Meal
1/2 cup cottage cheese
1/2 cup oatmeal dry
2.Meal
3 oz chicken
1/4 cup rice
lettuce
3.Meal
1/2 cup cottage cheese
1 teas almond butter
4.Meal
3 oz chicken
broccoli with garlic, lettuce, carrot, brousell sprouts
1 glass of red wine
Today calories sux, I even rather don't post it, around 1000cal. Need to add more.
Last edited:
11/11/2012 SUNDAY
I couldn't sleep well last nit. I have been toasting and sweating. Uff..menopause? LOL
Than woke up with headache uh
Anyway I was still able to do a lil cardio, so I went out for a run. 30 min that was it.
1.Meal
1/2 cup dry oatmeal
1/2 cup cottage cheese
few blubarries
2.Meal
1/4 cup oatmeal
4 egg whites
1 teas almond butter
3.Meal
chicken 3 oz
1 ww bread
4.Meal
lettuce, beets, corn
chicken
5.Meal
lettuce sprinkl with parmasan
chicken breast
I couldn't sleep well last nit. I have been toasting and sweating. Uff..menopause? LOL
Than woke up with headache uh
Anyway I was still able to do a lil cardio, so I went out for a run. 30 min that was it.
1.Meal
1/2 cup dry oatmeal
1/2 cup cottage cheese
few blubarries
2.Meal
1/4 cup oatmeal
4 egg whites
1 teas almond butter
3.Meal
chicken 3 oz
1 ww bread
4.Meal
lettuce, beets, corn
chicken
5.Meal
lettuce sprinkl with parmasan
chicken breast
Last edited:
