Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

ATASR5 attempts the Shadow Project

gymmum

gymmum

New member
This will be my first log.
I have had some time off from everyday training for a few months post comp.
I am now getting back into it, and starting point will be with the Shadow Project as my training routine was getting rather stale and was getting no more results.
Stats:
37yrs
5'4"
141lbs
Shoulders 38
Chest 35
Waist 31
Hips 38
Thighs 21
Calves 16
Biceps 10.5
This is a rough conversion from cms to inches.

Cardio
1 hrs brisk early morning walk
1 hr Fat burn class


Meal 1
1/2 cup oats
125ml skim milk
5 egg whites
20ml flaxseed oil

Meal 2
Protein shake w/ water
Apple

Meal 3
200g chicken breast grilled
Salad 2 cups
1 Wholewheat roll
orange
Herbal tea

Meal 4
100g tuna + 2 cups salad
Herbal tea

Meal 5
Post Workout
Carb less protein bar
Kiwi fruit

Meal 6
Protein Shake w/ water

Cals 1737
Protein 215.55
Carbs 117.6
Fat 50.85


Workout
Legs + Back

Leg Press 1x15x90, 1x12x90, 1x8x100, 1x6x110 all 6 TUT
Stiff Leg Deadlift 1x15x32.5, 1x12x37.5, 1x8x42.5, 1x6x42.5 all 6 TUT
Leg Extensions 1xtriple drop set, 45,40,30 all max reps
Standing Calf Raises 1x triple drop set 110,90,75 all max reps
Seated Rows 4x10x35 all 6tut
Pulldowns 4x10x45 all 6 tut
Pullovers 3x10x15plate all 6tut
Rev Pec 3x10x30 all 6 tut.

note* all weight is in kgs

Please feel free to criticise or pick things to bits as this is my first go at actually recording everything.
 
atasr5 said:
The goal is prep for Oct comp.
1hr morning walk
1hr evening class
Click to expand...


Ah ok! Going to try & add some muscle on before then?? If so, and also since you are so far out - I'd cut the cardio for now......
 
I 'll cut the walk as I love the Step class. Yes I am trying to add mucle thats why I thought I try this project.
 
atasr5 said:
I 'll cut the walk as I love the Step class. Yes I am trying to add mucle thats why I thought I try this project.
Click to expand...

And the project will do that BUT I'd save the cardio for later on....you can always pick up the class again later......OR, well, eat more....if you want to build some muscle + do the class, you're really going to need to eat for it....
 
Best wishes to you !!!
I hate to sound like a broken record but if goal is muscle building # 1, I'd watch the cardio... too much is counterproductive. My goal was fat loss when I first did the project and even then cardio was cut in half for me, it was tough to go from 'daily and LONG' to 'short and 3-4 days' but I also didn't know then what i know now :)

With that cardio you are probably still at a caloric deficit or pretty close to it, even at 1700 cals.

:rose:
 
Just think - if you're doing 2 hours of cardio NOW at 10 months out from a show...what are you going to do 2-3 months out?? 4 hours of cardio a day??
 
Either none at all or just walking or 1x a week HIIT just to keep the heart rate up/good......again, if you want to add muscle, eat to support it & the CV.....
 
I'll try that as I have never been told how much cardio is enough or to much.

I really want to get some big gains this year as due to having bubs last year it put me behind the 8 ball. I will be competeing for the Nationals this time so need to be a lot leaner and need a lot more bulk.

I plan to post some pics in the next week or so of before and afters. Just need to get hold of a camera as mine broke.
 
Day 2

1/2 hr brisk early morning walk

Meal 1
1/2 cup oats
125ml skim milk
5 egg whites
20ml flaxseed oil

Meal 2
Protein shake w/ water
Apple

Meal 3
200g chicken breast grilled
Salad 2 cups
1 Wholewheat roll
orange
Herbal tea

Meal 4
100g tuna + 2 cups salad
Herbal tea

Meal 5
Post Workout
Carb less protein bar
Kiwi fruit

Meal 6
Protein Shake w/ water

Cals 1737
Protein 215.55
Carbs 117.6
Fat 50.85
 
Here is the diet - it was in the sticky:

Meal 1:
-Protein shake........
enough powder to cover 30 gra,s of protein....put this in 1.5 cups of nonfat/1% milk....one teaspoon creatine...same with glutamine podwer fi you have it....take vitamins as well

Meal2:
-Handfull(1-1.5 Oz nuts)
-500 ml water

Meal 3:
-baby spinachleaves with 4-5 sliced strawberries and several bluberries....
-low cal dressing
-can of tuna
-a few crakers
-500 ml water

Meal 4(after weights)
-Same shake as meal one

Meal 5
-6 ox lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water

Saturday night cheat night
Sunday back to schedule.

Supplements:
Glucorell-R is the r-ala:
ONE 200 mg ala with your two shakes and post-work out solid meal.
100 mg of the rala per 20-30 grams of carbs.

Thermorexin = fat burner morning on empty stomach before cardio

Yohimburn lotion = 15 minutes prior to cardio in the A.M., or weights on non-cardio days if you can handle it. Rub in real good.

Creatine = 5 g (2x a day) with shake
L-Glutamine = 5 g (2x a day) with shake

Multi-vitamin
 
If I want to build muscle do I eliminate all cardio from the plan?

Is there enough cals in diet to accomodate the training for bulking?

Which Creatine do you recommend??

Should I take all supps from plan??

If so can I order these from the AF Store being that I'm from Oz?
 
Last edited:
Day 3

Meal 1
Protein shake w/ 1.5 cups skim

Meal 2
20 raw almond kernels

Meal 3
Baby spinach leaves, lettuce, 100g ham, 1 small tomato.
( need to go shopping )

Meal 4
Protein shake w/ 1.5 cups skim

Meal 5
170g + 6oz lean beef cubes w/ 1 small potato, 1 cup broccoli, 1 cup green beans (raw)

Meal 6
Protein shake w/ 250mls water

Should I be having shake with milk before bed??

Workout
Chest & Shoulders

Incline DB press 1x15x14 1x12x12 1x8x9.5 triple drop set
Incline Flyes 1x10x12 6tut 1x10x9.5 6tut, 1x10x9.5 6tut
Chest Machine 1x12x35, 1x8x30, 1x6x20 triple drop set
Cable crossovers (my favourite) 1x15x40 1x10x35, 1x8x25 triple drop set

Machine shoulder press triple drop set 1x12x30, 1x8x25, 1x8x20
Side Lat raises 3x10x5 6tut
Front lat raises w/ plate 3x10x10
Shrugs (have never done these before) w/DBs 3x12x9.5

Weights are a little light this week as I'm easing back in after time off.
Will go heavier next week then by week 3 should be able to go quite heavy.
 
Day 4

Meals same as above.

Today I played soccer w/ kids and we then went swimming at the beach.
Pretty easy kind of day as was very hot here.
Planing on a beach run early tomorrow morning with some friends.
 
Day 5

When for a 5km beach run w/ friends early this morning and feel great.

Meal 1
Protein shake w/ 1.5cups skim + 1 tsp coffee ( yummmmmy)

Meal 2
20 raw almond kernels

Meal 3
Baby spinach leaves (1 cup) w/ 5 srawberries

Off to the gym now to train.....
 
Meal 4
Protein shake w/ skim

Meal 5
170g= 6oz grilled chicken w/ 1/2 cup wholewheat pasta
2 cups green veg

Meal 6
Protein shake w/ water
 
atasr5 said:
If I want to build muscle do I eliminate all cardio from the plan?

Is there enough cals in diet to accomodate the training for bulking?

Which Creatine do you recommend??

Should I take all supps from plan??

If so can I order these from the AF Store being that I'm from Oz?
Click to expand...


Yep...drop cardio....up the cals a bit as we discussed.

Creatine = CEE from the AF store

Dont know.....send Ulter a pm
 
Day 5
Workout

Arms
Cable curls triple drop set 1x max reps x 30,25,20
Pushdowns triple drop set 1x max reps x 35,30,25
Dips 3x bodyweight
Kickbacks 3x10x5
Incline DB curls 3x10x7

ABS
Day 3 (forgot to put in)
superset bicycles & scissors 5x30secsxbw

Day 5
Incline situps 3x15xbw
Hyperextensions 3x10xbw
Hanging Leg Raises 3x12xbw


DAY 6
1hr Pilates

Meal as above

Feeling rather disheartened today.
 
Day 5 & 6
Saturday & Sunday

Meals as above.

Pilates both days 1hr each day.

Will not be able to take supps as per diet.
 
I have found that I can't use the supps recommended. So I am posting up some sites of places I can get maybe some kind of substitute that I can use here.
Any comments, feedback, recommendations would be greatly appreciated.

http://www.life4orce.com.au/

http://www.mrsupplement.com.au/

http://www.thesupplementden.com.au/

http://www.wholesalesupplementstore.com/?ipsrc=media&reftype=pp&sptype=gg

http://healthfitness.com.au/shop/

http://www.myopure.com.au/Bodybuilding.html

http://www.discountvitaminsexpress.com.au/portalbodybuilding.htm

http://www.adastreet.com.au/content/cms/SUPPLEMENTS/1138/

http://www.musclegenesis.com.au/

http://www.vitaminking.com.au/page/shop/browse/category_id/553615d986a246364fea638ba513ddcb

http://www.completehealth.com.au/aspx/Home.aspx

http://ultimatephysique.com.au/home.php
 
Monday 22nd Jan

Meals as above

Workout - Legs:

Lunges DB 4x12x12.5
Stiff Deads 1x15x37.5, 1x12x37.5, 1x8x37.5, 1x6x37.5
Stepups areo bench 3x12x30
Buttblaster 4x12xbw
Standing Calves 4x12x100


Tuesday 23rd Jan

Workout - Abs

Incline situps 3x15x10
Hyperextensions 3x12x10
Hanging Leg raises 3x15xbw

Meals as above
 
Wednesday 24 Jan
Day 10

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B
Banana

Meal 2

22 raw almonds
1/2 tomato

Meal 3

1 cup baby spinach leaves
1 can tuna in water 100g
5 wholewheat crackers
1/4 cup brown rice

Meal 4

Protein shake w/ skim milk

Meal 5

200g lean diced beef
1 small potato
2 cups broccoli

Meal 6

Protein shake w/ skim milk


Workout
Chest & Back

Incline flyes 3x12x9.5
Cable crossovers 3x12x35
Incline DB Press 3x12x12.5
Seated Machine Press 3x12x30

Stiff arm pulldowns 3x12x30
Pullovers 3x12x15
Seated Rows 3x10x30
Wide pulldowns 3x12x35

Feeling very hungry mid to late afternoon. Feel sleepy. Get 2nd wind around 7pm.
Legs hurt a bit today, must have done well on Monday.
 
Tursday Day 11 25th Jan

Meals as Above

didn't train yesterday as had to get kids organised to go back to school on Mon.

Did 40min ab workout with DVD instead.




Friday Day 12 26th Jan

Can't train today as it is a public holiday so my gym is not open so will do some pilates today and train tomorrow.

Have been reserching some Aussie supps and will post up the ones I think are close to what are listed for diet.

I'll keep posting on my own and I seem to be answering myself after I re-read my posts..so I must be learning something. lol
 
Last edited:
:) :) :) WooHoo! :) :) :)
I just found out that I can get these products:
Gluceroll-R
SesaPure
Cardio Breeze
PureCee

I Cannot get these:
Yohimburn ES or any other
Thermorexin
can anyone recommend anything like these that I could buy here???
 
Saturday 27th Jan
Day 13

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B
Banana

Meal 2

22 raw almonds
1/2 tomato

Meal 3

1 cup baby spinach leaves
1 can tuna in water 100g
5 wholewheat crackers
1/4 cup brown rice

Meal 4

Protein shake w/ skim milk

Meal 5

200g lean diced beef
1 small potato
2 cups broccoli

Meal 6

Protein shake w/ skim milk


Workout
Arms & Shoulders

Vertical Preacher Curls 3x12x20
Kickbacks 3x12x5
Incline Curls 3x12x9.5
DB Overhead Extension 3x12x15
Alternate DB Curls 3x12x8
Pushdowns 3x12x25
Side Lateral Raises 4x12x4
Front Lateral Raises 4x12x4
Upright Rows 4x12x15
DB Press 4x12x9.5


Felt tired, energy zapped by 4th exercise.
Will have to book into see doc again. Friend says I may have cronic fatigue. :worried:
 
Dont worry abut the Trex and YES.

Look about for a basic fat burner to use in place of the Trex.

As far as the YES goes...there really isnt a substute product for that.


Be sure to get regular BF testing done as well
 
The Shadow said:
Dont worry abut the Trex and YES.

Look about for a basic fat burner to use in place of the Trex.

As far as the YES goes...there really isnt a substute product for that.


Be sure to get regular BF testing done as well
Click to expand...


Would the Musashi fat burner + be a suitable subsitute?
I have been trying to catch someone at the gym to do a BF% for me for the last 2 weeks but they all claim to be to busy at the time.
I will try to get it done at least fortnightly if I can. In the meantime I will try to purchase some calipers for myself. I hope to be posting some pics tonight.
 
Monday 29th Jan
Day 15

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B
Banana

Meal 2

22 raw almonds
1/2 tomato

Meal 3

1 cup baby spinach leaves
1 can tuna in water 100g
5 wholewheat crackers
1/4 cup brown rice

Meal 4

Protein shake w/ skim milk

Meal 5

200g lean diced beef
1 small potato
2 cups broccoli

Meal 6

Protein shake w/ skim milk


Workout - Legs:

Lunges DB 4x12x12.5
Stiff Deads 1x15x37.5, 1x12x37.5, 1x8x37.5, 1x6x37.5
Stepups aero bench 3x10x30
Buttblaster 4x12xbw
Standing Calves 4x12x110
 
Tuesday 30th Jan
Day 16

Meals as above

Workout
Abs

Superset bicycles & scissors 5x30sec



Wednesday 31st Jan
Day 17

Meals as above

Workout
Chest & Back

Incline flyes 3x12x9.5
Cable crossovers 3x12x35
Incline DB Press 3x12x12.5
Seated Machine Press 3x12x30

Stiff arm pulldowns 3x12x30
Pullovers 3x12x15
Seated Rows 3x10x30
Wide pulldowns 3x12x35


Thursday 1st Feb
Day 18

Workout
Abs

Incline situps 3x15x10
Hyperextensions 3x12x10
Hanging Leg raises 3x15xbw
 
Friday 2nd Feb
Day 19

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B
Banana

Meal 2

22 raw almonds
1/2 tomato
1/2 cup red cabbage

Meal 3

1 cup baby spinach leaves
100g grilled chicken brest
4 rice cakes w/ light cottage cheese
1/4 cup brown rice

Meal 4

Protein shake w/ skim

Meal 5

200g lean steak
1 cup broccoli
1 cup green beans
1/4 cup carrots

Meal 6

Protein shake w/ skim


Workout
Arms & Shoulders

Preacher Curls 3x12x20
Kickbacks 3x12x5
Incline Curls 3x12x9.5
DB Overhead Extension 3x12x15
Alternate DB Curls 3x12x8
Pushdowns 3x12x25
Side Lateral Raises 4x12x4
Front Lateral Raises 4x12x4
Upright Rows 4x12x15
DB Press 4x12x9.5
 
Last edited:
Saturday 3rd Feb
Day 20

Meal 1
Protein shake w/ skim + 1 tspn coffee

Meal 2
2 slices w/meal toast w/ vegemite no butter
1 cup coffee
 
[QUOTE

Preacher Curls 3x12x20
Kickbacks 3x12x5
Incline Curls 3x12x9.5
DB Overhead Extension 3x12x15
Alternate DB Curls 3x12x8
Pushdowns 3x12x25
Side Lateral Raises 4x12x4
Front Lateral Raises 4x12x4
Upright Rows 4x12x15
DB Press 4x12x9.5[/FONT][/QUOTE]


Holy workout girl!!! :)
 
ck2006 said:
[QUOTE

Preacher Curls 3x12x20
Kickbacks 3x12x5
Incline Curls 3x12x9.5
DB Overhead Extension 3x12x15
Alternate DB Curls 3x12x8
Pushdowns 3x12x25
Side Lateral Raises 4x12x4
Front Lateral Raises 4x12x4
Upright Rows 4x12x15
DB Press 4x12x9.5[/FONT]
Click to expand...


Holy workout girl!!! :)[/QUOTE]




I have only been able to get to the gym 3 times a week so have to squeeze in the workouts. :)
 
Meal 3
1 cup baby spinach leaves
100g grilled chicken breast
4 rice cakes w/ light cottage cheese & tomato
1/4 cup brown rice + 1 slice ham

Meal 4
Protein shake w/ skim

Meal 5
200g lean steak
1 cup broccoli
1 cup green beans
1/4 cup carrots


Meal 6
Protein shake w/ skim


Workout
30 mins pilates



I have finally got hold of a camera and have now posted pics
these are not the greatest, as you can see I have a lot of work to do
I still haven't been able to get BF measures done yet
If anyone wants to have a guess.....feel free
These pics are rather embarassing due to how I looked 5mths ago. :worried: :worried:

Back
http://img.photobucket.com/albums/v205/firefox7/picsforforum2-2-07010.jpg

Right side
http://img.photobucket.com/albums/v205/firefox7/picsforforum2-2-07011.jpg

Left side
http://img.photobucket.com/albums/v205/firefox7/picsforforum2-2-07009.jpg

Front
http://img.photobucket.com/albums/v205/firefox7/picsforforum2-2-07008.jpg


Measurements

Height
5'4"
Weight
141
Shoulders
39
Waist
31.5
Chest
34.75
Right Thigh
23.5
Left Thigh
22.25
R calf
16
L Calf
15.75
Hips
35
R Bicep
11.25 relaxed 11.5 flexed
L Bicep
11 relaxed 11.75 flexed

:( :(
 
Sunday 4th Feb
Day 21

Feeling good today apart from the tiredness.



Meal 1
Protein shake w/ skim + 1 tspn coffee

Meal 2
2 slices w/meal toast w/ vegemite no butter
1 cup coffee

Meal 3
1 cup baby spinach leaves
100g grilled chicken breast
4 rice cakes w/ light cottage cheese & tomato
1/4 cup brown rice + 1 slice ham

Meal 4
Protein shake w/ skim

Meal 5
200g lean steak
1 cup broccoli
1 cup green beans
1/4 cup carrots


Meal 6
Protein shake w/ skim

Workout

Abs
Superset- bicycles and scissors 5 x 30secs
 
Monday 5th Feb
Day 22

Found out this morning upon arrival to the gym that it will be closed for the week for fitting of new equipment. I was rather deflated so I decided since I made the effort to get there I might as well attend a class. So I managed a Fatburner class.
I'm not sure whether to do some classes the week as the aerobics section is still open or whether to do nothing and wait till they reopen the gym next week.
ADVICE PLEASE!!!

Meal 1
Protein Shake w/ 375mls skim

Meal 2
1 cup baby spinach leaves
5 strawberries
100g grilled chicken
2 wholewheat crackers

Meal 3
20 raw almond kernels

Meal 4
Protein Shake w/ 375mls skim

Meal 5
200g grilled chicken
3 cups mostly green salad

Meal 6
Protein Shake w/ 375mls skim
 
ata5...in those before pics, you look low to mid 20% on the BF.

Your main issue is estrogenic(STICKY) fat.

The YES will help a LOT with that specifically
 
The Shadow said:
ata5...in those before pics, you look low to mid 20% on the BF.

Your main issue is estrogenic(STICKY) fat.

The YES will help a LOT with that specifically
Click to expand...


Only problem is I can't get YES here. :worried:
 
Your log looks great! Nice work on posting the pics! You have to (re)start somewhere! Im right there with you!!!

Sorry I cannot rec any other products, too bad about the YES :(
 
The Shadow said:
ata5...in those before pics, you look low to mid 20% on the BF.

Your main issue is estrogenic(STICKY) fat.

The YES will help a LOT with that specifically
Click to expand...


Is there anything else I could try. I can't get YES here in Oz and I haven't been able to find anything here that is a rub on like the YES. Do you have any other sugestions?? :)
 
Why not take a class or two for something different from your normal routine??
 
*Bunny* said:
Your log looks great! Nice work on posting the pics! You have to (re)start somewhere! Im right there with you!!!

Sorry I cannot rec any other products, too bad about the YES :(
Click to expand...

Thanks Bunny. :heart:

I don't know what is wrong with this country but almost everything is illegal here. I can't even come close to any substitutes that I know of. :( :mad: :mad: :(
 
jenscats5 said:
Why not take a class or two for something different from your normal routine??
Click to expand...


I have done 2 classes so far this week.
Yesterday I did a fat burn class and today I did a pump class. Thinking of doing a step class tomorrow???? :)
 
Tuesday 6th Feb
Day 23

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B
Banana

Meal 2

22 raw almonds
1/2 tomato

Meal 3

1 cup baby spinach leaves
1 can tuna in water 100g
5 wholewheat crackers
1/4 cup brown rice

Meal 4

Protein shake w/ skim milk

Meal 5

200g lean diced beef
1 small potato
2 cups broccoli

Meal 6

Protein shake w/ skim milk

Feeling rather flat agian today but managed to get through a pump class. At least it is some sort of weights workout.

I have a doctors appointment on Friday and will get some tests done for cronic fatigue and have also found out that on my fathers side of family the is a problem in ginetics for homocystein so will get tested for that as well. My sister got checked and found she has it.
I will ask the doctor more about it as I can't seem to find a lot of info on this.
The only thing I know thus far it that it puts you in a high risk for heart attack and stroke and that an ultered diet can help prevent this. Also something about protein levels are far more elevated than normal.
 
Wednesday 7th Feb
Day 24

meals as above

Today I muddled through a step class and surprised myself that I didn't slow down 3/4 of the way through. (yeah me) :)
Not much else to comment on today.
 
atasr5 said:
Wednesday 7th Feb
Day 24

meals as above

Today I muddled through a step class and surprised myself that I didn't slow down 3/4 of the way through. (yeah me) :)
Not much else to comment on today.
Click to expand...

:elephant: :elephant: :elephant: :elephant: :elephant: :elephant: :elephant: :elephant: :elephant: :elephant:
 
Wednesday 7 th Feb
Day 24

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B
Banana

Meal 2

22 raw almonds
1/2 tomato

Meal 3

1 cup baby spinach leaves
1 can tuna in water 100g
5 wholewheat crackers
1/4 cup brown rice

Meal 4

Protein shake w/ skim milk

Meal 5

200g lean diced beef
1 small potato
2 cups broccoli

Meal 6

Protein shake w/ skim milk
 
Thursday 8th Feb
Day 25

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B
Banana

Meal 2

22 raw almonds
1/2 tomato

Meal 3

1 cup baby spinach leaves
1 can tuna in water 100g
5 wholewheat crackers
1/4 cup brown rice


Rumor has it that the gym will be re-opening tonight. If I go tonight I can still cram my workouts in today, tomorrow and Saturday.
Feeling good today my energy level seems to be up. Hope it holds out the whole day. :)
 
Meal 4

Protein shake w/ skim milk

Meal 5

200g lean diced beef
1 small potato
2 cups broccoli

Meal 6

Protein shake w/ skim milk


Made it to the gym to find the rumour was wrong. Not open......Not happy.
Damn......did a kickboxing DVD instead.
Hope they'll be open tomorrow.
 
Friday 9th Feb
Day 26

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B
Banana

Meal 2

22 raw almonds
1/2 tomato

Meal 3

1 cup baby spinach leaves
1 can tuna in water 100g
5 wholewheat crackers
1/4 cup brown rice

Meal 4

Protein shake w/ skim milk

Meal 5

200g lean diced beef
1 small potato
2 cups broccoli

Meal 6

Protein shake w/ skim milk

Gym is still not open. Apparently won't be open till Sunday.
So I did a superset of bicycles and scissors 5x30secs at home followed by a belly dancing DVD with the kids.
I also went for a run early evening with my sister.
 
Saturday 10th Feb
Day 27

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B

Meal 2

22 raw almonds
1/2 tomato

Meal 3

1 cup baby spinach leaves
170g grilled chicken breast
3 wholewheat crackers
1/4 cup brown pasta

Meal 4

Protein shake w/ skim milk

Meal 5

200g lean steak
1 small potato
2 cups broccoli

Meal 6

Protein shake w/ skim milk


Did a big yard and garage clean up then went for a 5km bike ride.
 
Sunday 11th Feb
Day 28

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B

Meal 2

22 raw almonds
1/2 tomato

Meal 3

1 cup baby spinach leaves
170g grilled chicken breast
3 wholewheat crackers
1/4 cup brown pasta


will post up measurements later today.

My gym has re-opened its doors today so I'm going to toddle off and train.
Will post rest of today's meals later as well as workouts.
 
Here is a place I can get a good range of supps from.
Could you please advise me of which products to purchase please. :)

/www.vitaminking.com.au
 
Meal 4

Protein Shake w/ skim


Meal 5
200g roast lamb
2tblsp gravy
1/2 cup broccoli
1/2 cup green beans
1 small baked potato

Meal 6

Protein shake w/ skim

Made it to the gym today to check out the new equipment. WooHoo very fancy. I spent around 40 mins checking it all out and to see how some of the new thing work and was rather impressed. My gym now has things in it that I have heard everyone on here talk about. Not so primative now!!!
I spent around 45 mins training as I had to make many adjustments to weights as they are so much different to the old stuff that I have had to play around with weight until it felt heavy enough.


WORKOUT
LEGS
Leg Press 4x12/65kg this one the seat moves up, not the foot plate.
(new) seated leg curls 4x12/40kg
(new) Hack squats 4x12/85kg
No calf apperatis at all at the moment so I got one of the guys to sit on my back while I bent over the smith machine bar and stood on step. He weighs around 110kg he tells me.
Calves 4x15/110kg
Lying leg curls 4x12x30kg
Leg extentions 4x12/40kg

ABS
assisted ab machine 5x15/bw
leg raises 3x12/bw
decline abs with 6kg medicine ball 3x15/6kg.

Felt very invigorated after the gym as Have missed it this week. Feel good.
Energy levels are up by around 50% today. Might have to harrass the hubby tonight :bigkiss:
 
^^ Sounds like a great workout!! Whoo Hoo for new equipment!!

For the calf raises - did you hold onto the smith bar and set the step out from the bar some and then have the guy sit on your back? I never understand how those calf raises work...LOL
 
jenscats5 said:
^^ Sounds like a great workout!! Whoo Hoo for new equipment!!

For the calf raises - did you hold onto the smith bar and set the step out from the bar some and then have the guy sit on your back? I never understand how those calf raises work...LOL
Click to expand...


Yes it was.
For the calves you bring the bar down so that when on step your body is at a 90 degree angle. Then have someone sit on your back right at the bottom.
It's agreat alternative.
 
Monday 12th Feb
Day 29

Meal 1

Protein shake w/ skim 375mls
Multi vitamin
Mega B

Meal 2

22 raw almonds
 
Meal 3

Portein shake w/ skim + 1 tsp coffee

Meal 4

100g shredded chicken breast and green salad
1 wholewheat pita bread

Had excellent training session today. :heart: the new equipment.
They now have an ab crunch machine and I managed to load that to 30kg (approx 17lb) felt gooooood. Had one of the guys throw a 6kg medi ball for my sit ups managed to pump out 5 sets of 20 ouchhh. I love working abs but it takes a lot of weight to feel the real burn. Also I like doing slow crunches with like 30sec pauses which takes around 2mins to do 1 from top to bottom then back up. Love the ab burn.
 
Wednesday 14th Feb
Day 31

1/2 hr brisk early morning walk

Meal 1
1/2 cup oats
125ml skim milk
5 egg whites
20ml flaxseed oil

Meal 2
Protein shake w/ water
Apple


Wishing you all a very happy Valentines Day :heart: :heart: :heart:
 
The Shadow said:
Dont worry abut the Trex and YES.

Look about for a basic fat burner to use in place of the Trex.

As far as the YES goes...there really isnt a substute product for that.


Be sure to get regular BF testing done as well
Click to expand...


Would the Musashi fat metabilisor + be a suitable subsitute?

Also finally got a BF done 24% :o :(
 
Last edited:
FRIDAY 16th FEB
DAY 33

Weight
137.7

Measurements
Height 5'4"
R Bi 11.5
L Bi 12
Chest 35
Waist 32.25
R Thigh 20
L Thigh 19.5
R Calf 15.75
L Calf 15.5
Shoulders 40
Hips 38


Meal 1
Protein Shake w/skim
Muliti vitamins x2
Iron x1
Mega B x2

Meal 2
30 raw almonds

Meal 3
Protein Shake w/ skim

Meal 4
200g lean grilling steak w/ 2 cups green salad
1 wholemeal roll
1 tbsp l/f cottage cheese

Meal 5
200g chicken breast (baked)
1 cup broccoli
1 cup raw green beans
½ cup red cabbage
¼ cup raw carrot
½ cup baby spinach

Meal 6
Protein Shake before bed w/ skim



Workouts

Monday
LEGS
2x12@80kg Leg Press
2x12@80kg Hack Squats
2x12@40kg Seated Leg Curls
2x12@32kg Lying Leg Curls
3x12@40kg Leg Extension


Tuesday
30mins kickboxing


Wednesday
BACK & CHEST
4x10@30kg Seated Rows
3x10@16kg Pullovers
[email protected] Pulldowns
[email protected] Reverse Pec
3x12@12kg Incline DB Press
[email protected] Incline Flyes
3x12@25kg Machine Press
4x12@30kg Cable Crossover


Thursday
30mins belly dancing w/ kids


Friday
ARMS & SHOULDERS
3x12@30kg Machine Press
3x10@5kg Side Lat Raises
3x12@5kg Front Raises
[email protected] Shrugs
3x12@20kg Cable Curls
3x12@25kg pushdowns
3x10@35kg Assisted Dips
3x12@7kg Kickbacks
3x10@8kg Incline DB Curls

This weeks food has been pretty much the same all week. I have been busy running around this week running errands for the business so had just made large quantities of everything so all I had to do was portion it up and run.
With the new equipment now at my gym I want to go every day.
As of Monday next week will be able to train around 5:30pm as the gym will be opening an evening crèche. One question I have is - which foods do I change around to compensate the change in training time?????


:)
 
Last edited:
I am hoping to be able to take more pics and post them later tonight.

I will be planning on posting pics each fortnight. :)
 
It has been a lovely weekend, although it is very hot at the moment it has been 40 degrees C. or 104F.
I wish the little one was big enought to take to the beach!
 
I have a question for anyone to answer: Which meals should I change around if I want to train say around 5:30-6pm each nite?? My gym is opening an evening creche and I would find this a much better time to go. :) :)
 
SATURDAY & SUNDAY
17th & 18th Feb
Day 34 & 35


Workout
20mins Pilates both days
Sat night 60min bike ride with kids after dinner.

Meal 1
Protein Shake w/skim
Muliti vitamins x2
Iron x1
Mega B x2

Meal 2
30 raw almonds

Meal 3
Protein Shake w/ skim

Meal 4
200g lean grilling steak w/ 2 cups green salad
1 wholemeal roll
1 tbsp l/f cottage cheese

Meal 5
200g chicken breast (baked)
1 cup broccoli
1 cup raw green beans
½ cup red cabbage
¼ cup raw carrot
½ cup baby spinach

Meal 6
Protein Shake before bed w/ skim
 
You are doing great!!! I can imagine the heat!!! About your meal question change...I "think" you should have one low in carbs and then after workout replenish them...May be mistaken, but I think I would have some almonds or walnuts before...maybe PM Shadow about it. Greetings!
 
florencia said:
You are doing great!!! I can imagine the heat!!! About your meal question change...I "think" you should have one low in carbs and then after workout replenish them...May be mistaken, but I think I would have some almonds or walnuts before...maybe PM Shadow about it. Greetings!
Click to expand...


I did PM him but no response as yet.
 
MONDAY 19TH FEB
Day 36

Meal 1

1/2 cup oats
4 egg whites + 1 yolk
1 cup coffee 1tbsp skim + 2 sweetener tabs

Meal 2
Multi vitamin
Mega B
20ml Flaxseed oil
33.5g scoop of Horley's Ice Whey Chocolate w/ 375mls skim

Feeling energized today. Still waiting on results from blood tests took last week. Will have to ring today to find out.
 
Here's a giggle for the day......







Not so happy kitty !!!!!!!!!
















imverywet.jpg
 
Last edited:
gymmum said:
MONDAY 19TH FEB
Day 36

Meal 1

1/2 cup oats
4 egg whites + 1 yolk
1 cup coffee 1tbsp skim + 2 sweetener tabs

Meal 2
Multi vitamin
Mega B
20ml Flaxseed oil
33.5g scoop of Horley's Ice Whey Chocolate w/ 375mls skim

Feeling energized today. Still waiting on results from blood tests took last week. Will have to ring today to find out.
Click to expand...


Meal 3
200g Chicken breast grilled w/ 2 cups salad

Meal 4
Protein shake w/ water + 1tspn glutamine

Meal 5
Chicken breast 175g w/ 1/4 cup rice, 1 cup broccoli

Meal 6
Protein shake w/ skim

Workout
Legs & Abs

2x12/25kg Smith Squats
2x12/90kg Leg Press
2x12/40kg Leg Extension
2x12/30kg Seated Leg Curl
2x12/12.5each DB Lunges
2x12/30kg BB Deadlifts w/ toes up
1x50/40kg Standing Calf Hack Raises
1x50/40kg Seated calf Raises
3x20/5kg Hypos over ball
3x20/3kg Full Sit-up w/ twist medi ball
3x20/2kg Reverse raises & Hovers


Feel great after workout, although appetite not really there, but managed to eat anyway. :)
 
MONDAY 19TH FEB
Day 36

Meal 1

1/2 cup oats
4 egg whites + 1 yolk
1 cup coffee 1tbsp skim + 2 sweetener tabs

Meal 2
Multi vitamin
Mega B
20ml Flaxseed oil
33.5g scoop of Horley's Ice Whey Chocolate w/ 375mls skim

Meal 3
200g Tuna steak grilled w/ 2 cups salad

Meal 4
33.5g scoop of Horley's Ice Whey Chocolate w/375mls water+ 1tspn glutamine


No workout today. Have had a rather tramatic day with dog. :worried: :wilted:


Feeling very flat today :inflate:
 
OK..........I'm back


Have had a pretty rough week and training has been sporatic, meals have been fair. No rubbish, just not to schedule and quantity.

Not sure what day I'm up to so will fill in later

Monday 26th Feb

Meals as above

Workout
All wieghts in kgs
Back-Tris-Abs

[email protected] Plate Lat Pulldown - wide
[email protected] Plate Lat Pulldown - narrow
[email protected] T-Bar Rows
1x8@30 Assisted Chins
1x8@20 Assisted Chins
3x6@25 Flat BB Close Grip
3x6@20 Bench Dips - feet up
3x6@6 Sit Ups - medi ball throw
3x6@36 Machine Crunches
2x45sec Transverse Hovers
30min X-Trainer

Tuesday 27th Feb
Legs-Low Back

2x6@110 45 degree Leg Press
2x6@40 Deep BB Squats
2x6@30 Reverse Smith Lunges
2x6@50 Inverted Calf Raises
2x6@50 Donkeys
2x6@40 Seated Calf Raises
4x6@30 Bent Knee BB Deadlifts
2x45sec Transverse Hovers
20mins Treadmill
10mins Rower

Wednesday 28th Feb
Shoulders-Abs

4x6@20 Standing BB Front Press
4x6@25 BB Upright Rows - close
4x6@15 Smith Front Press
2x6@4 Lateral Reverse Leg Raise - ball
2x6@15 Full Sit Up - plate
2x45sec Transverse Hovers
30min X-Trainer

Will post up pics later in the week for comparison. :)
 
ck2006 said:
I hope everything is better now, workouts look killer!
Click to expand...


Unfortunately dog had to be put down. :( :wilted:

It has been an usettting week especially for my husband, as he's had the dog for 17yrs.

But all is done and he has been laid to rest.

I can now get back to life as normal.

Why is it that men are like babies.....you have to cater to there needs like little children when they are upset or sick. lol.... :)
 
gymmum said:
Unfortunately dog had to be put down. :( :wilted:

It has been an usettting week especially for my husband, as he's had the dog for 17yrs.

But all is done and he has been laid to rest.

I can now get back to life as normal.

Why is it that men are like babies.....you have to cater to there needs like little children when they are upset or sick. lol.... :)
Click to expand...


I am so sorry to hear that :heart: and I am making no comments on men cause then my post would be three pages long these days LOL.
 
OK..........time to get serious

Thursday 1st Mar

Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat

Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat

Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat

Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat

Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat

Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat

38.9% protein
31.5% carbs
29.6% fat

Workout
Legs & Low Back

2x6@30kg BB Romanian Deadlifts
2x6@35kg Lying Leg Curls
2x6@60kg Inverted Calf Raises
2x6@80kg Donkey Calf Raises
2x6@40kg Seated Calf Raises
4x6@25kg BB Deadlifts (bent knees)
2x45secs Transverse Hovers
10min Rowing Machine
20min Treadmill

:)
 
Last edited:
gymmum said:
And how are you and BF today? All good I hope :heart:
Click to expand...
Thanks for your hope!!! :)
He is still being medicated with antibiotics...He's been on them for 14 days and I just bought close to $2,800.00 USD on the next 14 day supply!!!
Zyvoxam (Linezolid) and Invanz (Ertapenem)...
So I hope by the end of these 14 days MRI comes out clean!
And hope that re-emburisment is quick!!LOL
 
Friday 2nd Mar
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4

Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4

Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12

Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13

Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6

Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat

40.5% protein
33% carbs
26.4% fat

Workout
Chest, Bi's & Abs

4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
:) Mood is good today :)
 
Saturday 3rd March

Meal 1
2 slices wholemeal bread
1 tblsp almond butter
protein shake w/ water
50ml green tea
5g L-Glutamine

cals 337 protein 39.65 carbs 26.4 fat 11.4

Meal 2
protein shake w/ water
10ml flaxseed oil

cals 206 protein 30.3 carbs 0.4 fat 9.4

Meal 3
100g Turkey breast
250g salad
1/2 cup basmati rice
1 small apple
50mls green tea

cals 344 protein 33.9 carbs 52.4 fat 5.3

Meal 4
200g Jalna FF Natural Yoghurt
30 raw almonds
1 medium banana

cals 364 protein 16.8 Carbs 35.5 fat 16.7

Meal 5
200g lean beef
250g green veg
50ml black tea

cals 309 protein 62.3 carbs 20 fat 9.6

Meal 6
protein shake w/ water
5g L-glutamine

cals 181 protein 34.8 carbs 2.85 fat 3.3


Total for day
protein 43.4%
carbs 31.7%
fat 24.9%


Workout

today I did a 1hr pilates class and a 1/2 hr bike ride w/ kids

Feel flat again today, but have found that most of my flatness is due to lack of sleep. Need to go to bed earlier.

Hope to post progress pics tomorrow, which will be 1mth since last ones. :worried:
 
My husband couldn't take his mind off loosing his beloved dog Jake and has now gone and got himself another cute little pup called Jett.

Here are some pics of Jake's grave and the new pup.

JAKE.jpg

Y17501014-78D_a.jpg

Y17501014-78D.jpg



.
 
Sunday 4th March

Meal 1
2 slices wholemeal bread
1 tblsp almond butter
protein shake w/ water
50ml green tea
5g L-Glutamine

cals 337 protein 39.65 carbs 26.4 fat 11.4

Meal 2
protein shake w/ water
10ml flaxseed oil

cals 206 protein 30.3 carbs 0.4 fat 9.4

Meal 3
100g Turkey breast
250g salad
1/2 cup basmati rice
1 small apple
50mls green tea

cals 344 protein 33.9 carbs 52.4 fat 5.3

Meal 4
200g Jalna FF Natural Yoghurt
30 raw almonds
1 medium banana

cals 364 protein 16.8 Carbs 35.5 fat 16.7

Meal 5
cheat meal
McDonalds cheeseburger happy meal.

cals 639 protein 18 carbs 81 fat 26

Meal 6
protein shake w/ water
5g L-glutamine

cals 181 protein 34.8 carbs 2.85 fat 3.3

total
cals 2107
pro 167
carbs 207
fat 65

macros
pro 32.1%
carbs 39.8%
fat 28%

had a cheat meal for dinner and boy it was not worth it.
by 5hrs after eating my kids and I were up all night as sick as dogs :sick:


won't be doing that again


.
 
Monday 6th March


No meals today just lots of sleep and about 3 litres of water.
Feel terrible today....that's the last time I eat Macas. Violent headache feel sick to the core.



.
 
You must log in or register to reply here.

Similar threads

T
Test, Mast, HGH, Insulin Log
Replies
1
Views
450
the_alcatraz
the_alcatraz
Noah Wixx
Approved Log 20 week Recomp Cycle Log
Replies
15
Views
554
Noah Wixx
Noah Wixx
T-RexAlpha
  • Locked
T-RexAlpha Cycle/TRT Log
Replies
3
Views
1K
the_alcatraz
the_alcatraz
Noah Wixx
Approved Log Domestic Supply Beligas Pharmaqo - Test Winstrol Anavar masteron bpc Cutting Cycle Log
2 3 4
Replies
366
Views
31K
RoySimpson
RoySimpson
blueshadow13
Approved Log My Fat Loss journey Log
Replies
87
Views
13K
Noah Wixx
Noah Wixx
Top Bottom