Working Shadow's Project, Appreciate Critiques

[skittles]

If you can't split it up (which is really the best way)

You should be doing cardio AFTER weights

 

[Phaedra]

If you can't split it up (which is really the best way)

You should be doing cardio AFTER weights

Yeah, I know. I know. So maybe I can HITT in evenings. I can't hit it hard directly before or after lifting; I've tried both ways - It sucks.)

But if I cardio in PM, I lose the empty stomach benefit, yes? What would you suggest?

 

[momsgettinfit]

MGF, we have matching schedules. I just completed week #1 today. Are you following the food plan as well? Have you had to substitue machine moves for DBs on any of the supersets? Reason I ask is because I had to *alter* slightly to keep my momentum and intensity. And are you doing the am / pm split? HITT on empty stomach and lifting after in the SAME workout is nasty gruesome...or dumb. Waiting to hear if this can be reconciled.

No I haven't had to. I go early in the morning and the gym is pretty dead then. I have to do my cardio then to as I live rather far out so I do my cardio after I do weights. What I do like to do and this is just me but my left arm is weaker than my right so I like to use DB's over alot of other things just to build up my left arm.


I have my morning shake around 7 or 7:30 am and don't do Cardio until like oh I would say around 9:30 am so my tummy is pretty much empty or at least close to it. LOL

I'm using his diet as an outline along with daisy girls sample diet. I'm really focusing on getting in 40/30/30. Learning more everyday!!! LOL

 

[jenscats5]

Hi Jenscats. Thanks for your imput. I'm really trying to refine my diet to Shadow's plan, that's why I was asking if it was integral. You say that I don't have to follow it to see results, though. So....confused.

Here's a breakdown of what's been a typical food plan for me this week on HITT days. On days with cardio I invert meals 1 & 2.

Meal 1 - 1/2 c. Oatmeal, scoop of protein powder, 1/2 cup pineapple chunks
(Workout)
Meal 2 - PWO shake
Meal 3 - Tofu, steamed veg, 1/2 tbls flax oil, starchy carb (ie sweet potatoe)
don't combine carbs such as sweet potatoes & fat together
Meal 4 - Tuna, steamed veg, starchy carb
Meal 5 - Tofu, salad, 1/2 tbls flax oil
Meal 6 - Protein shake, or tuna/tofu /veg
if meal 6 is before bed add a fat

What I'm saying is that you don't have to eat EXACTLY what is listed & ONLY what is listed day after day after day without changes. However, if you feel more comfortable doing that then fine - otherwise you can substitute some foods for those listed.

Question on diet... If I calculate my daily calories given the 10, 11, 12 range
145 x 10 = 1450
145 x 11 = 1595
145 x 12 = 1740

Which one do I use? And, do I recalculate as weight decreases or stay consistent with, say, 145 x 10 daily input? (or 11, or 12?)

You can use any of those numbers......say Monday do 1500 cals then Tues 1600 then Wed 1450, etc........just stay in the range.

And yes, as your weight drops - you will recalculate your numbers.

 

[Phaedra]

No I haven't had to. I go early in the morning and the gym is pretty dead then. I have to do my cardio then to as I live rather far out so I do my cardio after I do weights. What I do like to do and this is just me but my left arm is weaker than my right so I like to use DB's over alot of other things just to build up my left arm.


I have my morning shake around 7 or 7:30 am and don't do Cardio until like oh I would say around 9:30 am so my tummy is pretty much empty or at least close to it. LOL

I'm using his diet as an outline along with daisy girls sample diet. I'm really focusing on getting in 40/30/30. Learning more everyday!!! LOL

Wow. So you're able to HITT and THEN lift without any decrease in energy? But I see you're not on a fast when you cardio, so that might be a difference there. I've always done my cardio after lifting but couldn't split it this week and nearly died. How way leg day for you?

 

[momsgettinfit]

Yeah, I know. I know. So maybe I can HITT in evenings. I can't hit it hard directly before or after lifting; I've tried both ways - It sucks.)

But if I cardio in PM, I lose the empty stomach benefit, yes? What would you suggest?

If you can split it up then I would do the cardio in the am and weights in the pm.

 

[jenscats5]

Yeah, I know. I know. So maybe I can HITT in evenings. I can't hit it hard directly before or after lifting; I've tried both ways - It sucks.)

But if I cardio in PM, I lose the empty stomach benefit, yes? What would you suggest?

If you need to hit the weights in the morning instead, have a very small meal beforehand - like some egg whites.

Then if you do your HIIT cardio in the evening - just don't eat for 2-3 hours beforehand as you're stomach will be empty by then.

 

[momsgettinfit]

Wow. So you're able to HITT and THEN lift without any decrease in energy? But I see you're not on a fast when you cardio, so that might be a difference there. I've always done my cardio after lifting but couldn't split it this week and nearly died. How way leg day for you?

No I lift then do cardio. I also take a bit of an energy sup so that has helped. Plussss I'm naturally energetic it drives my hubby crazy sometimes. LOL

I love love love leg days. My legs are rather strong naturally but I never get tired of working my legs.

 

[Phaedra]

Skittles - (btw your handle is the same as a woman on a political board I frequent. Any relation..hehe).

On the HITT and lifting.

Looking back at my log, I did HITT in the am empty and it was LEG day! Today was arms. Not so bad, but still less than effective. I really do have to go back to a split. I'll figure something out. This is important to me and I don't want to jeopardize gains.

 

[Phaedra]

If you need to hit the weights in the morning instead, have a very small meal beforehand - like some egg whites.

Then if you do your HIIT cardio in the evening - just don't eat for 2-3 hours beforehand as you're stomach will be empty by then.

Ah....now that makes sense to me. Thanks! And thanks for the edict on NOT mixing fat and starchy carbs together in the same meal. That tweak alone may help quite a bit.

Love your training log! You're fantastic.