Passionflower's Log 2 leaness-designed by Shadow

[playmatesky]

I have shoots the third week of May and a huge event for that weekend. I also have shoots in June. I have been unable to drop any bf at this point. I have added muscle which is great but I am not looking to add anymore really. I just want to lean out and see cuts. I plan to get as lean as possible and keep the muscle I have now while doing so.


Here is my plan for the week. I will also log each day. I switched over from a different name. PlaymateSk. I dont like that name. Have been a member on this board for yrs and thought ok well I am changing the retarded name that I held on to for far to long.

My stats now:
5'4
134 pds
15.5% Bf




MEAL 1:
20 GRAMS WHEY PROTEIN IN 2 CUPS SKIM MILK

MEAL 2:
1.5 OUNCES OF CASHEWS, PEANUTS, ALMONDS OR 2 TABLESPOONS OF PBUTTER

MEAL 3:
6 OUNCES OF CHICKEN BREAST OR FISH
A CUP OF BROC. OR GREEN VEG.

MEAL 4:
SAME AS MEAL 2

MEAL 5 - POST WORKOUT(WEIGHTS)
20 GRAMS WHEY PROTEIN IN 2 CUPS SKIM MILK ALONG WITH A SMALL SWEET POTATO OR 3 OUNCES OF YAM


MEAL 6 - SAME AS MEALS 2 AND 4.

SUPPLEMENTS:

ANAVAR - 5 MG PER DAY

ECA OR A SIMILAR FAT BURNER - WORK YOUR WAY TO 3X PER DAY

Glucorell
PureCee


^^ THOSE TWO ARE AVAILABLE FORM ANABOLIC FITNESS.


THE FIRST IS A CAP YOU NEED TO TAKE WITH EACH MEAL...IT HELPS METABOLIZE CABS....THE SECONDS IS A GOOD CREATINE THAT DOES NOT CAUSE BLOAT.


WE WILL ADD TO THIS LIST AS WE NEED IT.



CARDIO PLAN:

INTERVAL CARDIO USING A 30:60 RATIO...MEANING YOU WILL GO ALL OUT FOR 30 SECONDS, FOLLOWED BY 60 SECONDS OF ACTIVE RECOVERY.

ALL OUT SPRINTS WILL DO MORE FOR LIFTING YOUR GLUTES AND GETTING CUTS IN THE LEGS THAN ANYTHING ELSE YOU CAN DO. SECOND BEST OPTION IS USING A TREADMILL SET AT THE HIGHEST POSSIBLE STTTING FOR THE INCLINE.

BEGIN BY DOING:
10 MINUTES WARM-UP ON TREADMILL
10 ALL OUT CYCLES(30 SECONDS:60 SECONDS)
5 MINUTE COOL DOWN

YOU WILL KNOCK OUT THE CARDIO IN 30 MINUTES. DO THIS MONDAY, TUES, WED, THUR, FRI


LIFTING PLAN:

All Rep Ranges Will Be 6-8 Reps....all Tut Will Be 4 - No Pauses On Anything


DAY 1 Chest

Super Set:

Flat DB Press With Flat Db Flyes
4 Sets Of 6-8(4 Tut) On Both Exercises

Follow With 3 Sets Of Incline Db Press - 3 Sets Of 6-8 (4 Tut)

Follow with 3 sets of 10-12 low cable crossovers


DAY 2Back

Superset:

Seated Cable Rows(narrow Saddle Grip)with modified bent laterals
4 Sets Of 6-8(4 Tut)

Follow With 3 Sets Of Stiff Arm Pulldowns(4 Tut) 10-12 reps

Follow with 3 sets of WIIIIIDEEEE GRIP weight assisted chins 6-8 reps(4 TUT)



DAY 3Legs


Superset:

leg Extensions With STANDING Leg Curls
4 Sets Of 6-8(4 Tut)

stiff Deadlifts With Seated Leg Curls
4 Sets Of 6-8(4tut)

Follow With 3 Sets Of Leg Press- Feet Wide And Toes Pointed Out 6-8 Reps(4 Tut)

Finish with 3 sets of walking lunges -DEEP strides - 10-12 strides PER leg



DAY 4Shoulders


Superset

Seated Db Presses with Lateral Raises - 4 Sets Of 6-8(4 Tut)

Followed By 3 Sets Of Seated Machine Press - WIDE GRIP 10-12 reps(4TUT)


Followed By 3 Sets 10-12 of machine press....widest grip possible

DAY 5Arms

Superset

HAMMER CURLS With Standing Db Curls(both Arms At Same Time)
4 Sets Of 6-8(4 Tut)

nose Breakers(elbows Facing Back At An Angle - Not Up And Down - This Will Require Less Weight) With Close Grip Bench

4 Sets Of 6-8(4 Tut)

concentration(90 Degree) Curls And Db Kickbacks

3 Sets 6-8 (4 Tut)



TUT - MEANS TIME UNDER TENSION.....WHAT I WANT IS FOR YOU TO TAKE 2 SECONDS TO LIFT THE WEIGHT AND 2 SECONDS TO LOWER IT. USE SLIGHTLY LIGHTER WEIGHTS THAN YOU WOULD THINK YOU WOULD REQUIRE.

THE WORKOUTS THIS WEEK ARE "STANDARD" FARE IN MY PROGRAMS...I WANT TO SEE YOUR WEIGHTS SO WE CAN WORK ON STRENGTH INBALANCES(IF THERE ARE ANY) AND SEE WHERE ON THE BODY YOU GET SORE.



YOUR PICTURES LOOK GREAT ALREADY, AND YOU WILL SEE SOME DEFINITE INPROVEMENTS BY THE MIDDLE OF MAY AND VAST IMPROVEMENTS BY JUNE.


PM ANY QUESTIONS.....



THIS WILL GET YOU ON YOUR WAY FOR THIS WEEK.


PLAN TO TAKE NEW PICS EVERY 7-10 DAYS OR SO IN THE SAME CLOTHES, SAME LIGHTING ETC.

 

[smbdybldr]

Good luck

 

[passionflower]

MEAL 1:
20 GRAMS Goat PROTEIN IN 2 CUPS Vanilla Rice MILK

MEAL 2:
2 TABLESPOONS OF almond BUTTER

MEAL 3:
Hazelnut crusted trout FISH
A CUP OF zucchini squash

MEAL 4:
SAME AS MEAL 2

MEAL 5 - POST WORKOUT(WEIGHTS)
20 GRAMS Goat PROTEIN IN 1 c. of Chocolate Hemp Milk
3 OUNCES OF YAM


MEAL 6 -
6 oz chicken
9.1 oz cucumber



MACROS:
1868 CALORIES
GRAMS= 146 PROT/ 118 CARBS/ 88 FAT
33% 23% 45%

SUPPLEMENTS:
50 mcg t3
3 multis
3 vit c
3 Vit e
Ultra 40 3 with each meal
7 keto- meals one and three
Lean out- 2 with each meal
Glutamine: 5 gr
Energy reserve: 2 after workout
Took the day off from hgh
ANAVAR - 2.5 MG

Cardio:
Did following training cause it was the only time I could get to the gym
10 min warm up (3 min @ 3.5) (7 min @ 4.0)
10 sets of sprints 9.0 for 30 seconds and 3.5 60 seconds
5 min cool down= 30 min BURNED 200 CAL

DAY 1 Chest

Super Set:

Flat DB Press With Flat Db Flyes
4 Sets Of 6-8(4 Tut) On Both Exercises

THIS IS ONE EXERCISE ABOVE RIGHT? I DID 2 WARM UP SETS WITH 20 PDS. THEN I DID 4 SETS WITH 25
THEN I WENT TO THE NEXT EXERCISES BELOW. IS THIS RIGHT?

Follow With 3 Sets Of Incline Db Press - 3 Sets Of 6-8 (4 Tut)
1ST SET I DID 6 WITH 30 PDS, FAILURE SO I GRABBED 25'S AND FINISHED 2 MORE.
OTHER 2 SET I USED 25'S
I DID A SUPERSET WITH THESE TWO EXERCISES. IS THIS RIGHT?
Follow with 3 sets of 10-12 low cable crossovers
2 SETS OF 20 AND ONE SET OF 25 IN WEIGHT. 12 REPS

ONLY 77 CALORIES BURNED.
I DID THIS WORKOUT IN A HALF HOUR. ONLY BURNED 77 CALORIES. I DONT THIK THIS IS SUPPOSED TO BE THE CASE???? SHADOW.
I FORGOT TO ASK HOW MUCH REST IN BETWEEN.

 

[The Shadow]

The lifting sessions are not designed to burn fat...they are designe to build/preserve lbm as you diet down. Keep rest to 45-60 seconds on the weights.




Only superset what is listed.
You do a set of DB presses followed IMMEDIATELY by a set of flyes.....rest 45-60 - then repeat.

^^^That is the superset.

After doing the 4 sets of the above - you do the Inclines for the number of sets THEN the crossovers for the number of sets.


You should be burning more cals with the cardio.

15 degree incline and 4.0 mph will generally burn bodyweight divided by 10 cals per minute.....so you should have burned more than 200.


Make sure that on the 60 second recovery the treadmill is at a minimum of 15 degrees.


In fact, next time - keep it at 15 degrees the entire time and use the speed control for the intervals.




FOR BACK:


Only superset the cable rows and bent laterals(do these sitting - chest on uper legs and palms facing BEHIND you)



FOR LEGS: YOU HAVE TWO SUPERSETS

Superset leg Extensions With STANDING Leg Curls

AND THEN

stiff Deadlifts With Seated Leg Curls



FOR SHOULDERS:

superset just the presses and the laterals

FOR ARMS:

superset HAMMER CURLS With Standing Db Curls

and

concentration(90 Degree) Curls And Db Kickbacks

 

[*Bunny*]

Best wishes on the shoots. You're in good hands.

 

[passionflower]

Thanks ladies. Ahh..I got this after doing morning cardio. So tomorrow I will try the treadmill route again. Today I walked about a mile away where there is a hill on a road. I ran up and down it. Took two T-Rex beforehand and I thought I was going to puke! OMG! YUCK!

I didnt think it would take me that long for the walking part over and back to the destinaion and I am only supposed to do 30 min of cardio a day but it ended up taking me 16 min just to walk there so the total cardio for today is 52 min and I burned352 calories.

M1:
3/4 scoop Pea prot. cookies and cream
8 oz regular hemp milk

243 calories- 27 prot-24 carbs-4 fat grams

 

[sbt2082]

Dropping in to wish you the best!!!

 

[jenscats5]

Heyyyoooooo!! (as S would say) Good luck with your log!!

 

[The Shadow]

Good job......


if you do the 2 Trex - eat a bite of food with it.


Or - drop back to one.



For me - Cardio Breeze in the am works best on empty


then the trex just before lunch

 

[MUNECA8599]

Good luck passionflower! Will be checking in on your progress! You DEF are in good hands from what I read here..Best of luck to ya!!

 

[playmatesky]

Thanks ladies. Ahh..I got this after doing morning cardio. So tomorrow I will try the treadmill route again. Today I walked about a mile away where there is a hill on a road. I ran up and down it. Took two T-Rex beforehand and I thought I was going to puke! OMG! YUCK!

I didnt think it would take me that long for the walking part over and back to the destinaion and I am only supposed to do 30 min of cardio a day but it ended up taking me 16 min just to walk there so the total cardio for today is 52 min and I burned352 calories.

M1:
3/4 scoop Pea prot. cookies and cream
8 oz regular hemp milk

243 calories- 27 prot-24 carbs-4 fat grams

M2:
1.5 ounces walnuts

M3:
5.7 oz ground buffalo
1/2 c. green beans

M4:
1.5 oz walnuts

M5:
2 sc. brown rice protn pwdr
3 oz yam

M6:
3.5 oz ground buffalo
3.5 oz venison medallion
1 c. asparagus

CALORIES:
1673
GRAMS= PROT197 CARBS 81 FAT 70
45%P/17%C/38%F

NOT LIFTING TODAY BUT i PLAN TO LIFT fRI AND sAT

50 mcg t3
3 multis
3 vit c
3 Vit e
Ultra 40 3 with each meal
7 keto- meals one and three
Lean out- 2 with each meal
Glutamine: 5 gr
Energy reserve: 2 after workout
HGH 1.5 IU
ANAVAR - 2.5 MG

iNJECTABLES:
GLUTATHIONE
LIVER INJ
B COMPLEX
VIT B12
SHADOW..I HOPE GOT THE EMAIL THAT MENTIONS THESE?

 

[The Shadow]

I got the pms - thank you.

When you are eating red meats/fatty fish in place of the chicken - you need to drop back on the serving size and/or bump cardio by 10-15 daily.

 

[feisty11975]

Good luck.

 

[*Bunny*]

I got the pms - thank you.

When you are eating red meats/fatty fish in place of the chicken - you need to drop back on the serving size and/or bump cardio by 10-15 daily.

Passionflower,

To add about the trex, I can not even touch one on empty. I agree with S if you wanted another opinion that CB is a better choice for am cardio on empty.

Have a great weekend!

 

[Gymgurl]

Good luck with your goals...

 

[florencia]

When do we get ?
Happy Weekend!

 

[jenscats5]

I eat 1 - 1.5 Hard Boiled egg whites with my 2 Trex in the morning, then do cardio.....it helps with the nausea.....

 

[passionflower]

33 Min of cardio HIIT consisted of :
5 min warm up at 3.5 5 min up to 4.0
(10) 30 seconds sprints on an incline of 15% 6.0 for 30 seconds then to 2.7 for 1 min
BURNED : 290 CALORIES

DAY 2Back

Superset:

Seated Cable Rows(narrow Saddle Grip)with modified bent laterals
4 Sets Of 6-8(4 Tut)

Follow With 3 Sets Of Stiff Arm Pulldowns(4 Tut) 10-12 reps

Follow with 3 sets of WIIIIIDEEEE GRIP weight assisted chins 6-8 reps(4 TUT)

Heart rate Monitor read 38 calories burned. Obviously something is wrong. Work out was 33 min in duration. My arms actually feel heavy.

NUTRITION FOR TODAY

CARBS SHOW A BIT HIGH BECAUSE OF THE HEMP & fIBER PROT. LOADED WITH INSOLUBLE FIBER. 13 GR AND 13 GR CARBS SO IT EQUALS OUT.

Prtn Hemp&fiber
milk hemp


2 tbs almond butter

6 OZ mahi mahi fish
1/2 OF LARGE Cucumber, raw
1 OZ Tomatoes,
1 OZ Onions,
2 Garlic Cloves
.5 oz hot green pepper

66 gram Hemp/fiber= 24 gr prot
10 oz Choc Hemp Milk
3 oz yams

1.5 oz walnuts

4 oz chickn breast
2 oz mahi mahi fish
1 c. Asparagus,

CALORIES: 1726 137 PROT/ 145 CARBS/ 68 FAT
33% 20% 37 %


50 mcg t3
3 multis
Ultra 40 3 with each meal
7 keto- meals one and three
Lean out- 2 with each meal
Glutamine: 5 gr
Energy reserve: 2 after workout
2 iu's gh
ANAVAR - 2.5 MG

 

[The Shadow]

Great job today!!


Dont drop the speed below 4mph on the recovery phase though

 

[jenscats5]

I calculate my Net Carbs for the day using Carbs "less" Fiber......I record my food in Fitday so it calculates fiber for me....

 

[passionflower]

I calculate my Net Carbs for the day using Carbs "less" Fiber......I record my food in Fitday so it calculates fiber for me....

Jenn,

I do have the fiber count in there but its not recording net carbs. The shakes have 0 net carbs but it is not showing the separation. How do you get it to seperate from fiber on its own?

 

[passionflower]

30 min cardio BURNED 300 CALORIES

Warm up on 4.0 for 10 min
Raised incline to 15% at 10 min point and at 10:30 I set speed to 8.0 **Holy cow I almost died on a treadmill. I was to beat after that to go at that speed again and I had to take the incline back dow to 0 for a min.
Went up and down with incline from 15% to 0 @ 4.0 speed until I reached 16:30 on the treadmill. Then I kept it at 15% incline and speed went from 4.0 rest to 6.0 sprint.
Obviously I need to figure out what speeds to do if Im keeping a 15% incline. What in the world?

1.5 scoops pea prot in water

1.5 oz pecans

 

[jenscats5]

Jenn,

I do have the fiber count in there but its not recording net carbs. The shakes have 0 net carbs but it is not showing the separation. How do you get it to seperate from fiber on its own?

Well I enter a lot of foods as "Custom" off the label....does your label list carbs then fiber??

My fitday doesn't list net carbs either - but it does have total carbs & fiber so I just subtract the one from the other....

 

[The Shadow]

30 min cardio BURNED 300 CALORIES

Warm up on 4.0 for 10 min
Raised incline to 15% at 10 min point and at 10:30 I set speed to 8.0 **Holy cow I almost died on a treadmill. I was to beat after that to go at that speed again and I had to take the incline back dow to 0 for a min.
Went up and down with incline from 15% to 0 @ 4.0 speed until I reached 16:30 on the treadmill. Then I kept it at 15% incline and speed went from 4.0 rest to 6.0 sprint.
Obviously I need to figure out what speeds to do if Im keeping a 15% incline. What in the world?

1.5 scoops pea prot in water

1.5 oz pecans

NOW THAT is what I am talking about on the Intervals!!!

 

[bostongirl2you]

30 min cardio BURNED 300 CALORIES

Warm up on 4.0 for 10 min
Raised incline to 15% at 10 min point and at 10:30 I set speed to 8.0 **Holy cow I almost died on a treadmill. I was to beat after that to go at that speed again and I had to take the incline back dow to 0 for a min.
Went up and down with incline from 15% to 0 @ 4.0 speed until I reached 16:30 on the treadmill. Then I kept it at 15% incline and speed went from 4.0 rest to 6.0 sprint.

Geesh........ Im tired just reading it! Cant wait to build up to these workouts

 

[playmatesky]

 

[playmatesky]

 

[passionflower]

30 min cardio BURNED 300 CALORIES

Warm up on 4.0 for 10 min
Raised incline to 15% at 10 min point and at 10:30 I set speed to 8.0 **Holy cow I almost died on a treadmill. I was to beat after that to go at that speed again and I had to take the incline back dow to 0 for a min.
Went up and down with incline from 15% to 0 @ 4.0 speed until I reached 16:30 on the treadmill. Then I kept it at 15% incline and speed went from 4.0 rest to 6.0 sprint.
Obviously I need to figure out what speeds to do if Im keeping a 15% incline. What in the world?

1.5 scoops pea prot in water

1.5 oz pecans

6.1 oz chicken breast
1 c. green beans

6 oz chicken brst
1 c. brocolli

2 tbs coconut oil
1 tbs unsweetned cocoa
1 stevia

1.5 scoops pea protein

CALORIES:1391
GRAMS: 166 PROT/ 37 CARBS/ 66FAT
49% 6% 44%

Went 2 the gym at 2 with my dghtr and the daycare was closed. What in the world? They close at 1:00. She was happy. SO I thought ok...will go at night. This place is supposed to be a 24 hr gym. Found out it is only during the week. Urgh. So...did legs on Sun.

Supplements the same minus growth. Did none. Havent been able to split the var into 2.5 mg cause they are so small so I have been doing 5 mgs. I am noticing I am retaining water now.

 

[passionflower]

NO cardio scheduled today but I made up leg day.

22 gr brown rice prot
2 c. plain almond milk

2 tbs macadamia nut butter

6 oz tilapia
1/2 c zucchini squash
1/2 green bell pepper

22 gr brown rice prot
1 1/4 c. plain almond milk
3 oz potatoe


coffee
(used some of my milk from early in my coffee)
1 stevia packet

2 tbls mac nut butter

6 oz tilapia
1 c green beans

2 sc brown rice prot
9 oz choc hemp milk

i had to add an extra shake. I was so hungry my stomach would not stop gowling for hrs. Plus I was only at 128 gr of protein anyways. That is probably why.

CALORIES: 1628
GRAMS 156 PROT/ 105 CARBS/ 65 FAT
40% 23% 37%

legs have been cramping each day/night. And I am irratable and puffy. Not going to drink coffee again. :c Its hard to cut the habit. Not sure if that is what i swrong but I can imagine.

DAY 3Legs


Superset:

leg Extensions 70 pds With STANDING Leg Curls 30 pds
4 Sets Of 6-8(4 Tut)


stiff Deadlifts DBells 25 pds With Seated Leg Curls 80 pds and 70 on the last
4 Sets Of 6-8(4tut)

Follow With 3 Sets Of Leg Press- Feet Wide And Toes Pointed Out 6-8 Reps(4 Tut) first set = 100 pds other sets 115 pds

Finish with 3 sets of walking lunges -DEEP strides - 10-12 strides PER leg
40 pd barbell on shoulders

burned: 251 CALS BURNED 48 MIN WORKOUT

SUPPLEMENTS:

ANAVAR - 5 MG PER DAY
cARDIO bREEZE : 2 AM AND 2 AT THIRD MEAL
1.5 IUS GH
2 7 KETO AM
2 7 KETO LUNCH
2 ENERGY RESERVE AM
2 ENERGY RESERVE BEFORE LEG WORKOUT
2 VIT E AM
ALL INJECTABLE VITAMINS EXCEPT LIVER INJ AS I AM OUT

 

[passionflower]

Cardio: 30 Min 331 Calories Burned
4.0 Warm Up Treadmill For 10 Min
10 Sprints At 15% Incline 7.0 Speed And Rest 15% Incline 4.0 Speed
Yikes! These Are Painfull!

1.5 Scoops Pea Prot
16 Oz Hazelnut Milk

1.5 Oz Walnuts

6.1 oz chicken breast
7 oz cucumber

1 oz hazelnut butter

3 oz ahi tuna
1.4 oz yellowtail
.5 oz shrimp
1 c. brocolli


1 scoop pea prot.
16 oz rice milk
3 oz brown rice
cinnamon

DAY 4Shoulders


Superset

Seated Db Presses with Lateral Raises - 4 Sets Of 6-8(4 Tut)

Followed By 3 Sets Of Seated Machine Press - WIDE GRIP 10-12 reps(4TUT)


Followed By 3 Sets 10-12 of machine press....widest grip possible

Threw in a little ab work. Hope that is ok?
110 CALORIES BURNED
Yucky day. Spent 3 hours in a dentist chair. Yeah Nitrous! LOL



CALORIES: 1669
GRAMS 157 PRTN/ 118 CARBS/ 65 FAT
38%/28%/36 % P/C/F/


50 mcg t3
3 multis
3 vit c
3 Vit e
Ultra 40 3 with each meal
7 keto- meals one and three
Lean out- 2 with each meal
Glutamine: 5 gr
Energy reserve: 2 after workout
1.5 iu hgh
ANAVAR - 5 mg

Ordered Glucorell and purecee tonight

 

[florencia]

You truly are doing it right!!!
K to you~~~

 

[passionflower]

Thanks ladies for the encouragement. I like to think it does help.

 

[florencia]

Passionflower!!! Post pics please..
We are the same height...I don't have as much muscle but I think we may be close in BF%...Of course ai am old errrr...

 

[passionflower]

Passionflower!!! Post pics please..
We are the same height...I don't have as much muscle but I think we may be close in BF%...Of course ai am old errrr...

U are funny! Old as in how old? I am 29 now and I am now officially old. But do I feel any different than when I was 13. Fu(k ya! Do I look any better than when I was 13? Oh fu(k ya! LOL
I am about to go have my BF tested. Then I have two spa appts that last all day and I hold my workouts in between. Urgh! I will post pics tomorrow.
I did gain 3 pds. Ugh! I know it is water though. I can tell. Var is supposed to have the least amount of sides but of course since its me..Im holding some water.

 

[passionflower]

Had my BF tested today. I wasnt surprised. I am retaining water. I know Var has the least amount of sides but I knew I was retaining when I was on it a few weeks back and when I got off I had leaned out but I went back on. My weight went up 3 pds. My Measurements down slightly and my BF stayed exactly the same.
My BF has been stuck on this # for a while now. To long. I think it may be bes tot just drop the Var. I will see what Shadow says. But I know I have ben working very hard at nothing budges. I also do not drop Bf very easily.

1.5 sc goat protien
16 oz rice milk

2 tbs alm butter

2.5 oz cod
4 oz chick breast
12 asparagus

2 tbs alm butter

went to dinner with my son. Tried behaving but gave in a little. I guess partially out of frustration. So Im going to go lift extra hard tonight and burn off a little more calories. I know this is totally against my plan and I goofed a little. But I will do wht it takes to burn it off. It was mashed yams. I found out the recipe and did the count so I have worked it into my fitday.

Meal was
7 oz mahi mahi
9.5 oz mashed yams (yum)
1.25 oz candied almonds

I got two more orders and took them home to weigh them. BUt I am keeping the fish and giving the yams and almonds to my son. But I had to find out what the weight was. So it was my overindulgence for a while. Didnt mess with my count much and I actually feel a lot of energy. A little stomach ache though. Was probably the butter.
So when I get done lifting tonight I am only going to have one scoop of protein and no carbs.


1 scoop goat prtn

Count came out to:
1981 calories
grams = 137 prtn/ 184 carbs/ 78 fat

Off to do arms. Last workout before an updated one.


Did arms 101 CALORIES burned. Did 27 Min Elliptical till the place closed. 260 CALORIES BURNED

 

[the-short-one]

your calories are creeping up - that could be why you're not dropping weight/fat. I know it's hard to keep to a low calorie diet when you're working so hard - TRUST ME. Been there - but diet is usually the first place to look when things stall. Plus, you've only been at it a week now? Give yourself some time.

 

[The Shadow]

you are eating more cals than what I had laid out.

That increase in CARBS is why you are holding water.

That is about 2x the amount of carbs that I listed for you initially.

WAYYY too many.......

 

[the-short-one]

I see this diet lasted a long time. lolol

Ate too many calories and then blamed S because his diet wasn't working?

 

[florencia]

U are funny! Old as in how old? I am 29 now and I am now officially old. But do I feel any different than when I was 13. Fu(k ya! Do I look any better than when I was 13? Oh fu(k ya! LOL
I am about to go have my BF tested. Then I have two spa appts that last all day and I hold my workouts in between. Urgh! I will post pics tomorrow.
I did gain 3 pds. Ugh! I know it is water though. I can tell. Var is supposed to have the least amount of sides but of course since its me..Im holding some water.

Old is 40...Listen to Shadow HE knows best! I restarted his project this week...
I posted picture today on my log...that is what happens when I don't eat right or train right

 

[Ilk]

I see this diet lasted a long time. lolol

Ate too many calories and then blamed S because his diet wasn't working?

Yep, I'm guessing thats the case... LOL!

 

[passionflower]

Actually, I am following a different persons protocol. A professional and I have dropped all my water weight that I gained last week and a few pounds more. I havent had my stats checked yet though until Wed. But I look a lot leaner now that I lost the water. My protocol is very different.
I dont believe in doing mass amounts of cardio. When you do cardio, you are releasing cortisol. Yes you might lose weight because you are in such a calorie defecit BUT, the rebound is another story. Excess cortisol = excess fat storage. And as soon as you slow down on the cardio or add more calories, you are doomed. You will GET FAT.
So I took a different approach and hired a real professional tht is well known and educated about the hormones which besides genetics, really determine how your body will run. Efficiently or not.

 

[The Shadow]

Hehehe.....

Massive amounts of cardio??

Really??

I dont think you burned more than 300 cals in any session.


You had two options:

1 - stick to the diet and do about 30 minutesof cardio(including warm-ups)

or


2 - eat like shit and then be placed in a situation of buring it off via MORE cardio


Pretty simple.

You chose to let the diet creep up in calories on a daily basis.

1900 cals for someone who weighs less than 140 is FAR from a strict diet.

Good luck.


Be sure to post after pics.

 

[florencia]

You must spread some Karma around before giving it to The Shadow again

 

[passionflower]

Hehehe.....

Massive amounts of cardio??

Really??

I dont think you burned more than 300 cals in any session.


You had two options:

1 - stick to the diet and do about 30 minutesof cardio(including warm-ups)

or


2 - eat like shit and then be placed in a situation of buring it off via MORE cardio


Pretty simple.

You chose to let the diet creep up in calories on a daily basis.

1900 cals for someone who weighs less than 140 is FAR from a strict diet.

Good luck.


Be sure to post after pics.

________________________________________

I followed your plan. Where was I not? You never said the calorie amounts and macros until after I had my stats checked and mentioned that I gained water. I had no idea how many to eat. I just followed your plan and if you look back you said everything looked great. Same with cardio...I only did what you told me to. I am not trying to make you look bad but seriously...you plan did not work. Its ok...I am over it..
Maybe part of the problem is you did not know my correct weight to begin with cause it was never 140. Confusing me with a different client maybe?

 

[The Shadow]

Right.

YOU said in your thread 134.

You then said you were holding a lot of water a few days in after the cals increased...thats about 140 according to my math.

As far as doing what I told you:


Let's recap:


From page one of this thread:

MEAL 1:
20 GRAMS WHEY PROTEIN IN 2 CUPS SKIM MILK

MEAL 2:
1.5 OUNCES OF CASHEWS, PEANUTS, ALMONDS OR 2 TABLESPOONS OF PBUTTER

MEAL 3:
6 OUNCES OF CHICKEN BREAST OR FISH
A CUP OF BROC. OR GREEN VEG.

MEAL 4:
SAME AS MEAL 2

MEAL 5 - POST WORKOUT(WEIGHTS)
20 GRAMS WHEY PROTEIN IN 2 CUPS SKIM MILK ALONG WITH A SMALL SWEET POTATO OR 3 OUNCES OF YAM


MEAL 6 - SAME AS MEALS 2 AND 4(Which was changed to repeat the shake)

SUPPLEMENTS:

ANAVAR - 5 MG PER DAY

ECA OR A SIMILAR FAT BURNER - WORK YOUR WAY TO 3X PER DAY

Glucorell
PureCee


^^ THOSE TWO ARE AVAILABLE FORM ANABOLIC FITNESS.


THE FIRST IS A CAP YOU NEED TO TAKE WITH EACH MEAL...IT HELPS METABOLIZE CABS....THE SECONDS IS A GOOD CREATINE THAT DOES NOT CAUSE BLOAT.


WE WILL ADD TO THIS LIST AS WE NEED IT.



CARDIO PLAN:

INTERVAL CARDIO USING A 30:60 RATIO...MEANING YOU WILL GO ALL OUT FOR 30 SECONDS, FOLLOWED BY 60 SECONDS OF ACTIVE RECOVERY.

ALL OUT SPRINTS WILL DO MORE FOR LIFTING YOUR GLUTES AND GETTING CUTS IN THE LEGS THAN ANYTHING ELSE YOU CAN DO. SECOND BEST OPTION IS USING A TREADMILL SET AT THE HIGHEST POSSIBLE STTTING FOR THE INCLINE.

BEGIN BY DOING:
10 MINUTES WARM-UP ON TREADMILL
10 ALL OUT CYCLES(30 SECONDS:60 SECONDS)
5 MINUTE COOL DOWN

YOU WILL KNOCK OUT THE CARDIO IN 30 MINUTES. DO THIS MONDAY, TUES, WED, THUR, FRI


the last day you logged:

1.5 sc goat protien
16 oz rice milk

2 tbs alm butter

2.5 oz cod
4 oz chick breast
12 asparagus

2 tbs alm butter


oz mahi mahi
9.5 oz mashed yams (yum)
1.25 oz candied almonds

I got two more orders and took them home to weigh them. BUt I am keeping the fish and giving the yams and almonds to my son. But I had to find out what the weight was. So it was my overindulgence for a while. Didnt mess with my count much and I actually feel a lot of energy. A little stomach ache though. Was probably the butter.
So when I get done lifting tonight I am only going to have one scoop of protein and no carbs.


1 scoop goat prtn

Count came out to:
1981 calories
grams = 137 prtn/ 184 carbs/ 78 fat




...not even close to the same diet.



the very FIRST day of the program reflected a radically different diet:

MEAL 1:
20 GRAMS Goat PROTEIN IN 2 CUPS Vanilla Rice MILK

MEAL 2:
2 TABLESPOONS OF almond BUTTER

MEAL 3:
Hazelnut crusted trout FISH
A CUP OF zucchini squash

MEAL 4:
SAME AS MEAL 2

MEAL 5 - POST WORKOUT(WEIGHTS)
20 GRAMS Goat PROTEIN IN 1 c. of Chocolate Hemp Milk
3 OUNCES OF YAM


MEAL 6 -
6 oz chicken
9.1 oz cucumber



MACROS:
1868 CALORIES



You can believe what you want..the facts are in this thread.....you listed what I wanted you to do and you also listed what you ACTUALLY did.


Worlds apart.

 

[passionflower]

Right.

YOU said in your thread 134.

You then said you were holding a lot of water a few days in after the cals increased...thats about 140 according to my math.

As far as doing what I told you:


Let's recap:


From page one of this thread:

MEAL 1:
20 GRAMS WHEY PROTEIN IN 2 CUPS SKIM MILK

MEAL 2:
1.5 OUNCES OF CASHEWS, PEANUTS, ALMONDS OR 2 TABLESPOONS OF PBUTTER

MEAL 3:
6 OUNCES OF CHICKEN BREAST OR FISH
A CUP OF BROC. OR GREEN VEG.

MEAL 4:
SAME AS MEAL 2

MEAL 5 - POST WORKOUT(WEIGHTS)
20 GRAMS WHEY PROTEIN IN 2 CUPS SKIM MILK ALONG WITH A SMALL SWEET POTATO OR 3 OUNCES OF YAM


MEAL 6 - SAME AS MEALS 2 AND 4(Which was changed to repeat the shake)

SUPPLEMENTS:

ANAVAR - 5 MG PER DAY

ECA OR A SIMILAR FAT BURNER - WORK YOUR WAY TO 3X PER DAY

Glucorell
PureCee


^^ THOSE TWO ARE AVAILABLE FORM ANABOLIC FITNESS.


THE FIRST IS A CAP YOU NEED TO TAKE WITH EACH MEAL...IT HELPS METABOLIZE CABS....THE SECONDS IS A GOOD CREATINE THAT DOES NOT CAUSE BLOAT.


WE WILL ADD TO THIS LIST AS WE NEED IT.



CARDIO PLAN:

INTERVAL CARDIO USING A 30:60 RATIO...MEANING YOU WILL GO ALL OUT FOR 30 SECONDS, FOLLOWED BY 60 SECONDS OF ACTIVE RECOVERY.

ALL OUT SPRINTS WILL DO MORE FOR LIFTING YOUR GLUTES AND GETTING CUTS IN THE LEGS THAN ANYTHING ELSE YOU CAN DO. SECOND BEST OPTION IS USING A TREADMILL SET AT THE HIGHEST POSSIBLE STTTING FOR THE INCLINE.

BEGIN BY DOING:
10 MINUTES WARM-UP ON TREADMILL
10 ALL OUT CYCLES(30 SECONDS:60 SECONDS)
5 MINUTE COOL DOWN

YOU WILL KNOCK OUT THE CARDIO IN 30 MINUTES. DO THIS MONDAY, TUES, WED, THUR, FRI


the last day you logged:

1.5 sc goat protien
16 oz rice milk

2 tbs alm butter

2.5 oz cod
4 oz chick breast
12 asparagus

2 tbs alm butter


oz mahi mahi
9.5 oz mashed yams (yum)
1.25 oz candied almonds

I got two more orders and took them home to weigh them. BUt I am keeping the fish and giving the yams and almonds to my son. But I had to find out what the weight was. So it was my overindulgence for a while. Didnt mess with my count much and I actually feel a lot of energy. A little stomach ache though. Was probably the butter.
So when I get done lifting tonight I am only going to have one scoop of protein and no carbs.


1 scoop goat prtn

Count came out to:
1981 calories
grams = 137 prtn/ 184 carbs/ 78 fat




...not even close to the same diet.



the very FIRST day of the program reflected a radically different diet:

MEAL 1:
20 GRAMS Goat PROTEIN IN 2 CUPS Vanilla Rice MILK

MEAL 2:
2 TABLESPOONS OF almond BUTTER

MEAL 3:
Hazelnut crusted trout FISH
A CUP OF zucchini squash

MEAL 4:
SAME AS MEAL 2

MEAL 5 - POST WORKOUT(WEIGHTS)
20 GRAMS Goat PROTEIN IN 1 c. of Chocolate Hemp Milk
3 OUNCES OF YAM


MEAL 6 -
6 oz chicken
9.1 oz cucumber



MACROS:
1868 CALORIES



You can believe what you want..the facts are in this thread.....you listed what I wanted you to do and you also listed what you ACTUALLY did.


Worlds apart.

__________________________

I guess you ttoally ignored everything I said. I said that my stats were checked before this day referenced above by you. I did not mess up until the 7th day. But I had my stats checked b4 the slip and had already been retaining water and such.
There is no reason to sit and argue over the matter. I do admit the last day I ate a meal that as not on my plan but I am also saying that...my stats were checked before this and showed a result that was not expected. You eating plan is not a bad one at all. It is just that when you have someone doing so much cardio, it is detremental to our hormones. I dont want to have a rebound afterwards like I see with your clients. I just wish I would have looked into their journals a little more to see what you were doing. A lot of trainers do not know what else to do but increase cardio to get results. And when you mentioned that is what you were going to do and I did not have my new plan on time, I decided to hire a professional. I am on a time crunch. I admit, the yams on the last day was not a good decision but it is not why I did not do good that week. And I did follow your plan for the week. You also posted saying everything looks good and I was eating 1700 something calories so maybe you just need to pay more attention to detail while I learned something myself and work on my will power. It is not easy. I can tell you I was totally craving things on your plan. I think maybe because of the milks. You sai to have those becuse of my allegies. They are not bad but also, I think adding aminos in between meals and before and after workouts would have helped. I am doing that now and I dont even feel hungry. I also had my stats checked today and lost BF finally. Woo hoo! So this new plan is working.
Shadow, I am not trying to talk down on you, I just dont agree with the "excessive cardio". I am studying to be a Dr. and I will work mainly with hormones and sports medicine. Elevated the cortisol like that is very bad for the human body. It causes metabolic damage. If you would like some info I can get some studies for you and maybe it will help you design your future programs. I am only doing HIIT 2 x's a week now. And it is working. I just dont want to see all these girls ruin their hormones. You can read their logs where they are not sleeping and feeling tired, ect..HELLO?

 

[bostongirl2you]

Hope Im not causing problems by saying this but: I read your post above and just wanted to make 2 comments.

1. I dont feel that Shadow's plan calls for too much cardio! Hell, I feel like I dont do enough and most days I add more.

2. I think maybe you would've gotten a better response from Shadow if you had PM'd him instead of dishing this out here. I for one, am thankful for his plan. We will all respond differently to training/dieting thats why things need to be tweaked every so often.

Im sorry for putting my 2cents in here, I just feel like your post was harsh and it really could've been handled better.

 

[takniteasy]

Hope Im not causing problems by saying this but: I read your post above and just wanted to make 2 comments.

1. I dont feel that Shadow's plan calls for too much cardio! Hell, I feel like I dont do enough and most days I add more.

2. I think maybe you would've gotten a better response from Shadow if you had PM'd him instead of dishing this out here. I for one, am thankful for his plan. We will all respond differently to training/dieting thats why things need to be tweaked every so often.

Im sorry for putting my 2cents in here, I just feel like your post was harsh and it really could've been handled better.

I agree completely. She needs a whole lot more education before telling someone of Shadow's caliber and knowledge about the effects of cortisol on the human body, excessive cardio, etc.

PF, for future reference, Shadow is a paid "Professional". He trains fitness competitors and has proven effective training programs. Look into TSO's comp thread for more info. She is looking at a national title under the guidance of S.

 

[Ilk]

Hope Im not causing problems by saying this but: I read your post above and just wanted to make 2 comments.

1. I dont feel that Shadow's plan calls for too much cardio! Hell, I feel like I dont do enough and most days I add more.

2. I think maybe you would've gotten a better response from Shadow if you had PM'd him instead of dishing this out here. I for one, am thankful for his plan. We will all respond differently to training/dieting thats why things need to be tweaked every so often.

Im sorry for putting my 2cents in here, I just feel like your post was harsh and it really could've been handled better.

Perfectly posted Boston... I agree with all that

 

[The Shadow]

__________________________

I dont want to have a rebound afterwards like I see with your clients. I just wish I would have looked into their journals a little more to see what you were doing.

Rebound??


Like whom exactly.......you throw these comments around like that are grounded in some sort of reality when in essence you are simply trying to look like you have a "reason" for eating off the plan.


There are "reasons".....and there are "excuses" - you REALLY need to learn the difference.


You can piss and moan all you want - anyone can read this log and know where the issues lie.


the thread is done.