Sasa's transformation again....

[sasa]

11/27/2012 TUESDAY

30 min running empty stomach outdoor

1.Meal
1/2 cup oatmeal
4 egg whites
1/2 scoop protein

2.Meal
protein shake 25g

3.Meal
1/3 cup oatmeal
1/2 cup cottage cheese

WORKOUT BACK +ABS

4.Meal
1/4 cup oatmeal
4 oz chicken breast boiled
4 cashew

5.Meal
1/2 cup cottage cheese
1 teas almond butter

6.Meal
4 oz chicken
salad, 4 cashew

 

[sasa]

11/28/2012 Wensday

1.Meal
1/2 cup oatmeal
4 egg whites
0.25 cup blubarries

2.Meal
1/3 cup oatmeal
1/2 cup cottage cheese

3.Meal
1/4 cup oatmeal
3 egg whites
salad

4.Meal
1/3 cup oatmeal
1 teas almond butter
1/4 scoop protein

5.Meal
4 oz chicken
lettuce
nuts

 

[sasa]

11/29/2012 THURSDAY

30min empty stomach cardio outdoor

1.Meal
4 egg whites
1/2 cup oatmeal

2.Meal
protein 25 g

3.Meal
1/2 cup cottage cheese
1/3 cup oatmeal

WORKOUT CHEST ABS

push ups 3x 15rep
incline press dumbell 3x 12-15 ( 25,25,30lb)
incline fly 3x15 (20,20,20)
assisted dip 3x 10-15rep

4.Meal
1/4 cup oatmeal
1/2 cup cottage cheese

5.Meal
3.5 oz chicken breast boiled

6.Meal
3.5 oz chicken
salad-lettuce, broccoli, carrot

TOTAL 1280cal
34 g fat
96 carb
158g protein

I just ordered creatine hcl -CON-Cret... what should I expect something from it??

 

[sasa]

11/30/2012 FRIDAY


1.Meal
1/2 cup oatmeal
4 egg whites
1/4 cup bluebarries

2.Meal
protein25g

3.Meal
1/3 cup oatmeal
1/2 cup cottage cheese

4.Meal
3 egg whites
1/4 cup oatmeal
5 cashew

WORKOUT BIC+TRI + 30min racketball

Biceps curl 3x15 - 20,20,20lb
Biceps hammer curl 3x12-15 - 20,20,15lb
preacher curl 3x12-15 35,35,35lb

lying close grip barbell triceps press to chin 3x15 - 35,35,35
cabel triceps extension 4x15

5.meal
protein
berries

6.meal
4 oz chicken breast
salad

 

[sasa]

12/1/2012 SATURDAY

1.Meal
1/2 greek yogurt
1/2 scoop protein

WORKOUT SHOULDERS + CARDIO

shoulders dumbell press 3x12-15 (20,25,25lb - yeahh heavier
later raise 3x15 ( 15,15,15)
reverse pec deck 3x15rep
upright row 3x 15 (45,45,45-bar

2.Meal
4 egg whites
1/2 cup oatmeal
4 cashew

3.meal
1/4 cup oatmeal
3.5 oz chicken

4.meal
salad, veggies
chicken
nuts

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party ...lil of everything, included wine, vodka

 

[sasa]

12/2/2012 SUNDAY

1.meal
1/2 greek yogurt
1/2 scoop protein

cardio 40min

2.Meal
4 egg whites
1/2 cup oatmeal
blueberries 1/4 cup

3.Meal
3.5 oz chicken
1/4 cup oatmeal
1 teas almond butter

3.Meal
1/3 cup cottage
6 cashew

4.Meal
3.5 oz chicken
lettuce, tomatoe

5.Meal
1/3 cup cottage
1 eas almond butter

 

[sasa]

12/3/2012 MONDAY

1.Meal
1/2 cup oatmeal
3 egg whites + 3/4 yellow pepper
berries

2.Meal
1/2 cup cottage cheese
1/3 cup oatmeal

WORKOUT LEGS
leg extension 5x12-15 ( first 10 rep 95lb. last 5 60lb)
seated leg curl 4x12-15 (75, 75,75lb)
leg press 3x15 90lb 1x10rep 140 lb
asisted squat machine 3x10-12 90lb

3.Meal
3 egg whites
1/3 cup oatmeal
1/2 bananas

4.meal
4 oz chicken
lettuce, broccoli

5.meal
1/3 cup cottage cheese
1/4 scoop protein
1 teas almond butter

 

[sasa]

12/4/2012 Tuesday

Cardio 30 min outdoor running

1.meal
1/2 cup oatmeal
4egg whites
1green pepper

2.meal
1/2protein bar

 

[sasa]

3.Meal
1/2 cup cottage
1/3 cup oatmeal

WORKOUT BACK
pull ups assisted 10-12 rep
bent over row 4x10-15 (45, 45, 55,55lb)
later pulldown 4x10-15 rep (70,70,70,80)
rope pulldown 4x10-12 rep (75, 80,80,80)

4.Meal
1/2 cup cottage cheese
1//3 cup oatmeal
5 cashew

5.meal
chicken
broccoli, carrot
cashew

 

[sasa]

12/5/2012 WENSDAY

1.Meal
1/2 cup oatmeal
4 egg whites + 1/2 yellow pepper

2.meal
1/2 cup cottage cheese
1/3 cup oatmeal
5 cahew