SASA "SHADOW'S PROJECT"

[sasa]

HI,
I decided try Shadow project,

I am 5'6"
weight don't know today gonna weight myself tommorow
GOAL LOSE FAT!!!!

SUPLEMENTS
SYNTHROID 200mcg every day
Meridia
Thermorexin before cardio in AM
Yohimburn ES


10/22/07 MONDAY

Before workout cofee + yohimburn ES

30min HIIT 10 min warm up {HR 156-164}
30s sprint 60{HR 170-180} s cool down {HR 160}..this I repeated 7x
13min cool down

afterwards I did my legs workout..I know it's not great idea after HIIT, but I can't go back to the gym afternoon, becaause I have flight at 4PM

Leg workout
leg extension 4x 10rep
leg curl 4x 10 rep
deadlifts 3x 10 rep
lunges 3x 10 each leg

I am exhausted!! But feel great!!

1.Meal
3/4 cup egg whites
onions+mushrooms
1/3 cup oatmeal

 

[OMEGA]

Sweet

 

[Bikini Mod]

Good start...

 

[sasa]

2.Meal
3.5 oz chicken breast
lettuce+1/2 tomatoes
1/4 cup oatmeal

3.meal
3.5 oz chicken breast
lettuce+1/2 tomatoes
4 cashew

4.Meal
1 cup FF cottage cheese
1 TB FF yoghurt
1 teas peanut butter

 

[claire]

Food and workout look good. Would you be able to switch and do weights first and cardio last?

 

[Bikini Mod]

2.Meal
3.5 oz chicken breast
lettuce+1/2 tomatoes
1/4 cup oatmeal

3.meal
3.5 oz chicken breast
lettuce+1/2 tomatoes
4 cashew

4.Meal
1 cup FF cottage cheese
1 TB FF yoghurt
1 teas peanut butter

Excellent diet... although I am not a hyuge fan of FF products as they usually load them w/sugar to compensate for the lack of consistency because of the removal of fat. FF and SF are even worse, IMHO. Any time you can keep foods as close to their natural state as possilbe it is superior in my opinion, less chemicals and additives the better. Bodybuilders (and the like) already use a lot of splenda (artificial sweetner), though I don't know if Splenda and Stevia (another sweetener) are proven to have negative long term effects.

Instead of mixing the yogurt and pbt into the FF cottage cheese, why not use FULL FAT cottage cheese and have veggies to fill you? Tomatoes (excellent source of vitamin C and yummy) or Carrots (Vitamin A also yummy)... gives you fiber and vitamins/minerals.

What do you think?

 

[sasa]

HI thanks for respond, so yep I can switch cardio with weights, I know is not the best idea do cardio before weights, but I feel like that's good change for me. Anyway I gonna try go back to the gym afternoon.
And I can try eat low fat instead original...honestly I am littel bit afraid gain even pound..i am so flustruated becasue I am trying lose weight for long time and I don't have luck despite diet, exercise...I have problem with thyroid but I don't think that causes of my weight issue.

10/23/07 Tuesday

after wake up coffee+ splash FF milk...ok I try low fat
greek yogurt 150g {80 cal, 0fat, 6 carbs, 13 protein}
1TB yogurt

WORKOUT BACK+ABS
15 min warm-up trademill

wide pull-down 4x 8-10rep
seated row 3x10rep
reverse pec-dec 3x 10rep
hyper 3x 10rep

feel great!!!

I used to do lot of cardio before I am glad I skiped it today!!!

2.MEAL
3/4 cup egg whites
1/3 cup oatmeal
onions+mushrooms

 

[cindylou]

Do they add sugar to FF cottage cheese?

I dont think that they do - at least 1% does not......

 

[Bikini Mod]

Do they add sugar to FF cottage cheese?

I dont think that they do - at least 1% does not......

No, not that I am aware of.... I was only speaking about food in general. In order for food to be palpable there is usually fat and or sugar. When the natural fat is taken out there is usually some additional sugar to make it taste better. Cottage cheese isn't sweet to begin with so it wouldn't be one of those foods. I did see that there was addition of yogurt (also FF) but I am thinking that this was done to add flavor (sweetness) and also addition of PBT - for fat, both added for consistency and flavor - to make up for the cardboard dry-as-a-popcorn-fart consistency of FF cottage cheese.

IMHO there is no need to eat like that unless we are talking EXTREME dieting for competition and even then, that is for ONE DAY onstage.

I just try to stick with the principle of leaving food as close to its natural state as you can as this is healthier overall. Obviously when one is doing somewhat of an extreme diet (as in the case of bodybuilding/fitness competition, etc) this isn't always possible. A LOT of "taste" is sacrificed for specific diet manipulation for extreme fat loss for ONE DAY... not worth it for someone who is trying to achieve better over all health and simple long term fat loss.

My philosophy is that it would be better all the way around to have a meal of natural cottage cheese and add some yummy veggies for fiber and vitamins/minerals. I also believe that this fat free cottage cheese supplemented with fat from peanutbutter isn't really necessary. IMHO a tiny detail like that isn't worth turning a no-brainer into a chemistry experiment.

..... just my 02

 

[Bikini Mod]

HI thanks for respond, so yep I can switch cardio with weights, I know is not the best idea do cardio before weights, but I feel like that's good change for me. Anyway I gonna try go back to the gym afternoon.
And I can try eat low fat instead original...honestly I am littel bit afraid gain even pound..i am so flustruated becasue I am trying lose weight for long time and I don't have luck despite diet, exercise...I have problem with thyroid but I don't think that causes of my weight issue.

10/23/07 Tuesday

after wake up coffee+ splash FF milk...ok I try low fat
greek yogurt 150g {80 cal, 0fat, 6 carbs, 13 protein}
1TB yogurt

WORKOUT BACK+ABS
15 min warm-up trademill

wide pull-down 4x 8-10rep
seated row 3x10rep
reverse pec-dec 3x 10rep
hyper 3x 10rep

feel great!!!

I used to do lot of cardio before I am glad I skiped it today!!!

2.MEAL
3/4 cup egg whites
1/3 cup oatmeal
onions+mushrooms

Fat is NOT EVIL. Your body NEEDS fat for proper metabolic function... so you using NO FAT is actually harming you.

The meals look good, just don't be so afraid of fat. Good that you are cutting complex carbs later in the day. But dont be afraid of whole eggs even. Did you know that HALF the protein of an egg is contained in the yolk?... in addition to vitamins and minerals?

How long have you been doing cardio and for what frequency and intensity? The body adjusts very quickly so you have to bear that in mind.

Too much cardio will actually lend itself to making/keeping you fat. I am not even kidding. How many of you have seen fat aerobics/spin instructors?

Also make sure that your thyroid issues are under proper control. I have a friend who has been suffering for years and keeps clothing of all sizes in her closet as a result. She NEVER had weight issues before her thyroid konked out on her so she is constantly having it checked and her medication adjusted.

 

[smbdybldr]

Good luck with the plan Sasa

 

[sasa]

Fat is NOT EVIL. Your body NEEDS fat for proper metabolic function... so you using NO FAT is actually harming you.

The meals look good, just don't be so afraid of fat. Good that you are cutting complex carbs later in the day. But dont be afraid of whole eggs even. Did you know that HALF the protein of an egg is contained in the yolk?... in addition to vitamins and minerals?

How long have you been doing cardio and for what frequency and intensity? The body adjusts very quickly so you have to bear that in mind.

Too much cardio will actually lend itself to making/keeping you fat. I am not even kidding. How many of you have seen fat aerobics/spin instructors?

Also make sure that your thyroid issues are under proper control. I have a friend who has been suffering for years and keeps clothing of all sizes in her closet as a result. She NEVER had weight issues before her thyroid konked out on her so she is constantly having it checked and her medication adjusted.

Hi,
i have been doing cardio for 5 days. Last month I have been doing 2 days HIIT 30min and 3 days 45-60min moderate intensity.

How you explain me fact that too much cardio could lend makeing people fat?? I was thinking logickly if I burn more calories I should lose weight right?? why is it not true?? Just for clarify.

my thyroid is under doctor control, I am going to check my thyroid every 6 weeks , but last time I still was littel bit overmedicated...whitch for me again no makeing sence...becasue usually people who are takeing more medicine and are HYPER...usually losing weight...NOT ME!!!


3.MEAL that was in restaurant
sea bass grilled
steamed asparagus 5 pieces
brocolli
salad{lettuce+tomatoes}

4.MEAL it was pretty late around 10.30
1/4 cup cottage cheese low fat
1 tb yogurt FF for taste

 

[Bikini Mod]

Hi,
i have been doing cardio for 5 days. Last month I have been doing 2 days HIIT 30min and 3 days 45-60min moderate intensity.

How you explain me fact that too much cardio could lend makeing people fat?? I was thinking logickly if I burn more calories I should lose weight right?? why is it not true?? Just for clarify.

my thyroid is under doctor control, I am going to check my thyroid every 6 weeks , but last time I still was littel bit overmedicated...whitch for me again no makeing sence...becasue usually people who are takeing more medicine and are HYPER...usually losing weight...NOT ME!!!


3.MEAL that was in restaurant
sea bass grilled
steamed asparagus 5 pieces
brocolli
salad{lettuce+tomatoes}

4.MEAL it was pretty late around 10.30
1/4 cup cottage cheese low fat
1 tb yogurt FF for taste

So you have been doing cardio 5 days out of 7?

Too much cardio is catabolic which means that it will tear down your muscle mass. Less muscle = lower metabolic rate always regardless of your activity level. The more muscle you have, the higher your metabolism is even at rest. You burn the most amount of calories from your own body fat when you are sleeping, why we call sleep a hybernative state as your body knows that no new energy (food) will come in while you are sleeping. It is why your heart rate and breathing slows down so that your metabolism is slowest.

The key is to build as much lean muscle mass as possible so that your body will always burn calories at a higher rate.

Does that make sense?

Also the human body adjusts very quickly to food intake/activity level. It is a very efficient machine and we must constantly change calorie intake/physical activity to continue to progress.

In other words - if you normally do cardio for one hour at 5 days per week, then within a few weeks (this is different for everyone) your metabolism will adjust. In order to continue to lose bodyfat you will either have to do more cardio to continue fat loss with the same food intake. Eventually you will be up to several more hours per week of intense cardio with no fat loss, but actual gain as all the hours of cardio activity (which can be very catabolic) will have actually caused your body to utilize its own muscle for energy. Less muscle = slower metabolism. So now the individual may eat less or actually already may have been eating less which leads to even more loss of muscle mass. So now you have someone who has been busting their behind in the gym for several weeks and for all of their effort they actually GAIN FAT. They may have lost a fair amount of BODYWEIGHT though, as all that precious muscle weighs quite a bit in comparison to the bodyfat that they have not lost, but actually gained.

That is another reason I advise people to stay off the scale and use the mirror, how their clothing fits and a tape measure instead to guage FAT LOSS progress.

Did I explain that well enough? I know it seems contradictory but it is REALLY how the human body works. More cardio and less food does not = fat loss but the total opposite. It MIGHT equal weight loss, initially at least but there are very few people I know of that continue to do A LOT of cardio eating very little or having very strict diet for very long when they do not get the results they want. They eventually stop all or most activity and go back to eating the way they did before which ALWAYS = MORE FAT GAIN. Thus you have the yo-yo syndrome: people who lose some weight then gain it back with additional bodyfat.

So please tell me more specifically how many days per week have you been doing cardio for how many weeks?

If you guys aren't confused at this point you are doing pretty damned GOOD!


Meal 3 looked GREAT

Meal 4 was good too... I am thinkin that if you used full fat cottage cheese maybe you wouldn't need the pbt. Just a thought... It is acceptable either way.

 

[needtogetaas]

outstanding and good luck to you..we are all here to motivate and stand behind you

 

[Bikini Mod]

Also Sasa - I can tell that English is not your mother tongue. May I commend you on your excellent command of the language! Also May I ask what your mother tongue is?

 

[sasa]

Also Sasa - I can tell that English is not your mother tongue. May I commend you on your excellent command of the language! Also May I ask what your mother tongue is?

Hi,
thanks for explain me that issue with cardio and gaining weight..I understand now.
You asked me how long I have been doing my cardio routine, so before I started "shadow's project" I have been doing cardio for almost month 5 days {2 days HIIT 30min and another 3 days 45-60min} .I used to do cardio all the time since I started lift weights which is almost 6 years now. At the begining I lost almost 20lb, so I was that time {3 years ago} 110lb...today around 134lb..that's suck. I gained my weight back becasue probably medical problems {thyroid, I lost period for 2 years...so doctor have been treating me different kind of ways..} Now my period is back, but also my weight. No matter what I do I can't lose fat.
My mother tongue is czech. that forum helping me with english

10/24/07 wensday

1.Meal
coffee+ splash milk
1 greek yogurt FF

WORKOUT
incline db press
incline flyes
cabel cross-over
3x10rep
4x10-12 push-up

CARDIO 40min {HR 145-167}

2.MEAL
coffee
3/4 cup egg whites
1/3 cup oatmeal

3.MEal
3.5 oz chicken breast
salad {lettuce+2 pieces beets+1 teas green peas}

4.MEal
3.5 oz chicken
salad {lettuce+tomatoes+cabbage}


FEEL sore today!!!

 

[Gymgurl]

Notice how flabbyfat some skinny marathon runners can be.........

 

[sasa]

10/25/07 Thursday

1.MEAL
3 oz chicken breast
1/2 apple

WORKOUT
10min warm-up

SHOULDERS + ABS
Lateral raise and DB press 3x10 rep
Front laterals + upright rows 3x10rep
reverse pec dec 2x 10rep

CARDIO 25min walking HR 130

2.MEAL
coffee
3/4 cup egg whites
1/3 cup oatmeal

 

[needtogetaas]

Notice how flabbyfat some skinny marathon runners can be.........

I was a bit like that when I was in airborn lol.

 

[Bikini Mod]

10/25/07 Thursday

1.MEAL
3 oz chicken breast
1/2 apple

WORKOUT
10min warm-up

SHOULDERS + ABS
Lateral raise and DB press 3x10 rep
Front laterals + upright rows 3x10rep
reverse pec dec 2x 10rep

CARDIO 25min walking HR 130

2.MEAL
coffee
3/4 cup egg whites
1/3 cup oatmeal

The only tweak I would make to your diet is to keep a serving of a complex carbohydrate to each of your first 4 meals... First 3 at a minimum. YOU NEED those carbohydrates to burn for energy throughout the day and you need less as your day winds down and you become less active.

One serving of superior sources of complex (low glycemic index) carbohydrate=

1. One Cup oatmeal
2. One Cup brown rice
3. One yam (about the size of your fist)

Whole wheat bread is still a good source of complex carb but not as good as the first three I listed as your body will break this down a bit more quickly.

And please try and add a few whole eggs. Trust me, you will be happy with that.

As for your cardio, my recommendation (as we are talking a long term fat loss) start out with no more than 3 days per/week start as like 20/30 minutes per session. You want to work hard but not to the point where you feel like keeling over.

I always start my clients slowly and have them gain strength through weight resistance training (lifting). The more mass you build, the higher your metabolic rate will be. The most FAT calories your body burns is when you are ASLEEP as your body knows that no food will be ingested. So more mass you have THE BETTER!

 

[sasa]

thanks for advice, tommorow I gonna add whole egg and also you right I still do a lot of cardio..going to cut it !!

3.MEAL
3 oz chicken breast
lettuce
1/2 cup rice

4.MEAL
salad {lettuce+ chopped tomatoes+littel bit bacon}
crab meat 3.5 oz
2oz file minon

5.MEAL
1/2 cup low fat cottage cheese

 

[Bikini Mod]

thanks for advice, tommorow I gonna add whole egg and also you right I still do a lot of cardio..going to cut it !!

3.MEAL
3 oz chicken breast
lettuce
1/2 cup rice

4.MEAL
salad {lettuce+ chopped tomatoes+littel bit bacon}
crab meat 3.5 oz
2oz file minon

5.MEAL
1/2 cup low fat cottage cheese

Good job! You will have to continuously change things up to keep progressing. As others "in the know" have pointed out that the body is very smart and adjusts quickly.

What type of lettuce are you eating? Iceberg lettuce has NO nurtitional value whatsoever.

Cut back on the cardio. I know this might seem radical but if you are OK with it. Stop cardio altogether for a week. You may feel bloated or "fat" as your metabolism adjusts but it will only feel *icky* for a few days. I promise you.

I still remember 10 weeks out from my first competition when the trainer I hired told me to quit doing ALL CARDIO I was like ?!?! I was doing double 45 minute sessions 3 days per week IN ADDITION to my weight training. She asked me, "At that rate, what do you want to do triple cardio sessions 7 days per week?"

<----- me

LOL It worked out EXACTLY the way she told me it would. I cut down to 10% at like 108#. (It was long ago, I don't remember the exact numbers now). But you are not competing so you won't have to be so radical.

Remember, we want to make this a slow permanent LIFE CHANGE, not just dropping 5 pounds to fit into a dress for a party (Ugh, I HATE that stuff.)

 

[sasa]

10/26/07 Friday

thanks Bikinymom!! I gonna listen advices for now, because I know I always did oposite..I am stubborn I know that. But what you saying about cardio that make sence...I have always feeling like, if I skip my cardio session I don't have good workout..that's crazy, but going to change it!!!

1.MEAL
greek yogurt
2TB yogurt
coffee + splash milk

WORKOUT
15 min warm-up

Incline biceps curl 3x 10 rep
biceps preach curl 3x 10 rep
cabel curls 2x 10 rep

triceps pushdown 3x 10 rep
kickback 3x10rep
triceps dip 3x 8-10 rep

2.MEAL
3/4 cup egg whites
1 yolk
1/3 cup oatmeal

3.MEAL
3.5 oz chicken breast
lettuce romaine
4 cashew
coffee

I wasn't that much hungry..I fall asleep..I was so tired..sore!! Tomorow we are going to wedding!!! Hope I'll be fine..feel like going to be sick.

 

[sasa]

4.MEAL
big salad {chicken, lettuce, tomatoes.... ..}
1 piece of general taos chicken..one bite...

 

[needtogetaas]

4.MEAL
big salad {chicken, lettuce, tomatoes.... ..}
1 piece of general taos chicken..one bite...

I love that shit...that and crab ragoon...its a killer.

 

[Bikini Mod]

10/26/07 Friday

thanks Bikinymom!! I gonna listen advices for now, because I know I always did oposite..I am stubborn I know that. But what you saying about cardio that make sence...I have always feeling like, if I skip my cardio session I don't have good workout..that's crazy, but going to change it!!!

1.MEAL
greek yogurt
2TB yogurt
coffee + splash milk

WORKOUT
15 min warm-up

Incline biceps curl 3x 10 rep
biceps preach curl 3x 10 rep
cabel curls 2x 10 rep

triceps pushdown 3x 10 rep
kickback 3x10rep
triceps dip 3x 8-10 rep

2.MEAL
3/4 cup egg whites
1 yolk
1/3 cup oatmeal

3.MEAL
3.5 oz chicken breast
lettuce romaine
4 cashew
coffee

I wasn't that much hungry..I fall asleep..I was so tired..sore!! Tomorow we are going to wedding!!! Hope I'll be fine..feel like going to be sick.

Romaine lettuce is an EXCELLENT source of vitamin A!!! Good choice.

My only comment is why did you not have complex carbohydrate for your first meal? ALWAYS, ALWAYS, ALWAYS have complex carb for your first meals!!! You will need that energy to get you through your workout and through the day.

Also, if I didn't mention it before you need to allow yourself ONE CHEAT DAY per week. This will help to fool your metabolism (so to speak). In other words your body will not be able to adjust (yup, we have to keep tricking it). Not to mention you will not feel deprived by always eating super clean. I used to tell my clients that they could eat whatever they wanted - I mean ANYTHING. After eating clean for a week the very first cheat meal will most likely make them feel sick. Afterwards their body will *show* them that they will feel BETTER when they eat better food... Blood sugar will have stabilized, more slow consistent flow of energy to body. When taking in cheat foods (foods laden with sugar, starches and lots of fat) the initial sugar high will make you dizzy and your gastro intestinal tract will feel bloated and heavy and depending on what you eat you may experience PLUMMET in energy as blood sugar suddenly drops.

I know there is a more *scientific* way to explain this chemical phenomenon but I lack the vocabulary honestly. If there is anyone out there that can better explain - PLEASE DO.

Bottom line is once you learn how food is broken down and how you SPECIFICALLY react to which foods you will naturally make the choices that make you feel best and function best saving the treats for "every now and then" when you feel like it. There will be more pleasure/less guilt as you gain total control over your body and what you do/do not put into it.

 

[Tatyana]

Excellent diet... although I am not a hyuge fan of FF products as they usually load them w/sugar to compensate for the lack of consistency because of the removal of fat. FF and SF are even worse, IMHO. Any time you can keep foods as close to their natural state as possilbe it is superior in my opinion, less chemicals and additives the better. Bodybuilders (and the like) already use a lot of splenda (artificial sweetner), though I don't know if Splenda and Stevia (another sweetener) are proven to have negative long term effects.

Instead of mixing the yogurt and pbt into the FF cottage cheese, why not use FULL FAT cottage cheese and have veggies to fill you? Tomatoes (excellent source of vitamin C and yummy) or Carrots (Vitamin A also yummy)... gives you fiber and vitamins/minerals.

What do you think?

My next area of study is going to be glyconutrients.

I was in a hippy new age healthy bookstore (they do have so much in common with BBing ironically), and one of the chaps working there told me Stevia was a glyconutrient, which would be a good thing from what I can gather from my limited knowledge so far.

I will keep you posted on this

 

[Bikini Mod]

My next area of study is going to be glyconutrients.

I was in a hippy new age healthy bookstore (they do have so much in common with BBing ironically), and one of the chaps working there told me Stevia was a glyconutrient, which would be a good thing from what I can gather from my limited knowledge so far.

I will keep you posted on this

Yes, please do. I know that ingesting mountains of Splenda isn't exactly a good thing, but was are the alternatives? Either sugar or stevia. So if stevia makes food sweeter without giving us the quick rise, then crash of sugar can also be a GOOD THING nutritionally - let's hear it!

YEAY

 

[sasa]

HI,
My weekend was busy, I went to wedding..and I had great time.
Anyway on Saturday i did cardio in the morning for 40min..than till night I ate very clean..on the wedding I had piece of cake and I didn't count calories. Yesterday we had party so it was the some..I tried eat clean, but I had Mojito and also 1 chocolate dip strawbery but today I am back in my schedule!!

10/29/07 MONDAY

1.MEAL
coffee+ splash milk
1 greek yogurt + 1 TB yogurt with flavour
1/4 cup Fiber one

WORKOUT

LEGS + CARDIO 40min
leg extension + lunges..superset 3x10
leg curl + steps 3x10
deadlift 2x 10

Cardio HIIT 15 min warm -up
6 cycle 30s sprint/90 s cool down {HR 160-175}
15 min cool down

feel great!!

2.MEAL
coffee
1/3 cup oatmeal
3/4 cup egg whites
1 yolk

 

[Bikini Mod]

HI,
My weekend was busy, I went to wedding..and I had great time.
Anyway on Saturday i did cardio in the morning for 40min..than till night I ate very clean..on the wedding I had piece of cake and I didn't count calories. Yesterday we had party so it was the some..I tried eat clean, but I had Mojito and also 1 chocolate dip strawbery but today I am back in my schedule!!

10/29/07 MONDAY

1.MEAL
coffee+ splash milk
1 greek yogurt + 1 TB yogurt with flavour
1/4 cup Fiber one

WORKOUT

LEGS + CARDIO 40min
leg extension + lunges..superset 3x10
leg curl + steps 3x10
deadlift 2x 10

Cardio HIIT 15 min warm -up
6 cycle 30s sprint/90 s cool down {HR 160-175}
15 min cool down

feel great!!

2.MEAL
coffee
1/3 cup oatmeal
3/4 cup egg whites
1 yolk

GOOD FOR YOU!

I'll bet that you felt better and had more strength and energy from that *little cheat*. Didn't you? Also by adding slow burning complex carbohydrates (I would like to see you increase your serving size to ONE CUP of oatmeal/brown rice/ or a yam the size of your fist - please!) to your first few meals will DEFINITELY aid you in your energy levels for training. The ability to train harder (with weights) = more lean mass (muscle) which = higher metabolism!!!

I am so happy to see that THIS EARLY you can feel a difference in your energy levels from *this much* diet/training adjustment.

I used to tell my clients that it would take ONE WEEK (knowing full well that it would only take a few days for them to feel the change in wellness). This way they would always feel happier at *sooner* result and if it did take a week, than they were still pleased as it was as I said it would be.

I am not a suitable coach for getting someone ready for competition. I can give *small* advise to guide a little in that area but that is NOT my expertise. My goal is to help ALL people interested in regaining control of their health and bodies by education and support. On the one hand it can be very complicated process until one begins to understand the very most basic science behind nutrition/physiology/training principles.

I guess one can call me the "plain jane" of bodybuilding...

Also, if I didn't mention before, please take pictures every 2 weeks or so in the same bathin suit/workout outfit. Even if you aren't comfortable displaying them here it will be a TREMENDOUS tool for you to more accurately guage your progress when your mind plays tricks on you. I promise you.

 

[Gymgurl]

I agree with BM....take pics..also measurements are really important for when the scale is not going down but the inches are.....you can still see and measure your progress!

 

[Bikini Mod]

I agree with BM....take pics..also measurements are really important for when the scale is not going down but the inches are.....you can still see and measure your progress!

Couldn't agree more.

THROW AWAY THE SCALE...

Do take pics and whip out that tape measure.

True story to put it into perspective for some.

My best gf in the whole wide universe was also one of my earliest clients back in the day. She was carrying a lot of bf and was very *iffy* on the whole personal trainer thing as she had one before that sucked major bigtime not to mention that her sister had also shelled out lotta green for a trainer that was worth crap. So 4 weeks after she starts with me she gets on the scale.

She lost ONE POUND.

<----- me

*gulp*

"Are you doing everything that I told you to do? You aren't just 'YES'-ing me to get me off your back, are you?"

My gf - "Yes, I am doing EXACTLY what you told me to do."


<---- me thinking to myself *oh shit*

Well after I busted out the tape measure she had lost (I believe it was) 38" OVERALL, 11" from her waistline where she carried most of her bf. She had classic male bf distribution (mostly in her midsection).

(after I got off the ground from nearly passing out).


Muscle is much more dense than fat. This means it weighs far more and takes up a lot less space. Fat, on the other hand, is much lighter and takes up a lot more space. Just think about a rock that weighs 10 pounds and 10 pounds of feathers...

After training with me for about 6 months she went from a size 24 to I believe it was a size 14 or so that she hadn't seen since before she had her son like 17 years earlier. I would have to try and access old files but my numbers is they are off a bit, the difference is negligible.

Bottom line is - pics and measurements are worth far more than the number on the scale or even what you see in the mirror...

 

[Gymgurl]

She had classic male bf distribution (mostly in her midsection).

Crap that is soooooo me

 

[Bikini Mod]

She had classic male bf distribution (mostly in her midsection).

Crap that is soooooo me

Good news is that women like this can also put on and maintain lean mass more easily. I dont know if they have more testosterone than those of us who have classic female fat distribution (junks in our trunks) or it is just that they have less estrogen making the conentration of test in their bodies higher.

Or I am just totally talkin outta my arse....

Perhaps a more knowledgeable board member could chime in here?!

 

[Gymgurl]

No this makes sense....I can build muscle like nothing......but all my bf goes to my middle....Okay done hijacking the tread...sorry Sassa

 

[sasa]

Hi everyone...yes i will make pictures..I agree..that's the best..scale is not accurate I know that.

[B]10/30/07 Tuesday[/B]

1.MEAL
coffee
greek yogurt + 1/4 cup fiber one + 1 TB flavored yogurt

WORKOUT BACK+ABS

15 min steper warm-up
Seated row 3x 12 rep
Laterall pulldown 3x 12 rep
close grip chin up 3 x10 rep
hyperext 3x 10-12 rep
push-up 3x 12-15 between sets


2.MEAL
1/2 cup oatmeal
3/4 cup egg whites
1 yolk
cofee

3.MEAL
3.5 oz chicken breast
lettuce + beets+ peppers

4.MEAL outside
salad {lettuce romaine + 1/2 tomatoes}
3.5 oz chicken breast
3 pieces of vegetable sushi
8 pieces of edame

I hate eating outside..but my b-friend prefere that

 

[Bikini Mod]

Not enough complex carbs in your first few meals. You are limiting your growth potential. First 3 meals should contain AT LEAST one serving of a slow burning complex carbohydrate. Other than that - everything is in order.

 

[sasa]

HI,

[B]10/31/07 Wensday[/B]

1.MEAL
greek yogurt
1/3 cup oatmeal
coffee+ splash milk

feel full..I am not used to eat a lot in the morning!!

WORKOUT CHEST + CARDIO
incline DB press 3x 10
incline fly 3x 10 rep
cabel crossover 3x 10-12
push-ups 2x 12

feel sore from yesterday!!

CARDIO 40min HR 135-160

2.MEAL
3/4 cup egg whites
1 yolk
1/2 cup oatmeal

 

[Bikini Mod]

Good to see you adding the oatmeal. And I, of all people know how hard it is to eat so much in one sitting. So if you have to eat half, walk away and finish getting dressed or showered whathaveyou, then go back and eat the rest.

 

[sasa]

3.MEAL
4 oz chicken breast
lettuce+tomatoes
5 cashew

4.MEAL
the cheesecake factory salad...couldn't eat all!!
lettuce + black beans+ tomatoes+ corn
chicken breast 4 oz

11/01/07 THURSDAY

I woke up early today!! couldn't sleep it's 6.30

1.MEAL
coffee
greek yogurt
1/4 cup fiber one

WORKOUT SHOULDERS+ABS

15 min warm-up
DB shoulders press 3x 10-12
lateral raise 3x 10-12
upright row 3x 10-12
reverse pec dec 3x 10

2.MEAL
1/2 cup oatmeal
3/4 cup egg whites
1 yolk

 

[Bikini Mod]

Keep up the good work...

 

[sasa]

3.MEAL
lettuce
chicken breast
3 oz pinnaple

4.MEAL
lettuce 3 oz chicken breast
edamem 6 pieces
2 sushi vegetable rolls

 

[sasa]

Hi,
I was out of computer for few days..so.

[B]11/06/07 TUESDAY[/B]

1.MEAL
greek yogurt
1/2 apple

[B]WORKOUT BACK+ ABS[/B]
Front pulldown 3x 15-20 rep
seated row 3x 15-20 rep
Hyperex 3x 15 rep
close grip chin up 2x 10 rep

2.MEAL
coffee + splash FF milk
3/4 cup egg whites
1 yolk
1/3 cup oatmeal

 

[Gymgurl]

Good morning Sasa

 

[Bikini Mod]

K - I went back over your training and from what I saw you are training M through Friday taking Sat and Sun off? Is this the plan you intend to follow?

And I see that THERE IS NO COMPLEX CARB IN MEAL ONE... AGAIN!

I will spank you if I see that again!

You need comp carbs in the early meals of the day... Unless you have a schedule where you are awake and active most of the night, then it is different.

 

[sasa]

HI,
I just add compl carb in the morning
I am takeing OFF just one day/week, saturday I usually do just cardio or tennis or rollebladeing or something else !!!

11/7/07 WENSDAY

1.MEAL
greek yogurt + 1 TB yogurt
1/2 cup oatmeal

WORKOUT LEGS + CARDIO
I know that Shadow's project saying in the morning cardio afternoon weights, but I can't go back to the gym afternoon, so that's why I do cardio after weights!! What do you thing?? Maybe I try adjust my schedule and find space later afternoon!!

lunges 3x 15-20 each leg
deadlifts 4x 15 rep
steps 3x 10-12 rep
butt blaster 3x 12-14 rep

Cardio 40min moderate {HR 140-164}

2.MEAL
3/4 cup egg whites
1 yolk
1/2 cup oatmeal

3.MEAL
lettuce + cucumber
4 oz chicken breast
1/2 apple

 

[sasa]

4.MEAL
5 cherry tomatoes
chicken + 3 asparagus ... chicken was roasted..I ate out..that food was oily I didn't eat much..feel guilty!!!!!

 

[Bikini Mod]

HI,
I just add compl carb in the morning
I am takeing OFF just one day/week, saturday I usually do just cardio or tennis or rollebladeing or something else !!!

11/7/07 WENSDAY

1.MEAL
greek yogurt + 1 TB yogurt
1/2 cup oatmeal

WORKOUT LEGS + CARDIO
I know that Shadow's project saying in the morning cardio afternoon weights, but I can't go back to the gym afternoon, so that's why I do cardio after weights!! What do you thing?? Maybe I try adjust my schedule and find space later afternoon!!

lunges 3x 15-20 each leg
deadlifts 4x 15 rep
steps 3x 10-12 rep
butt blaster 3x 12-14 rep

Cardio 40min moderate {HR 140-164}

2.MEAL
3/4 cup egg whites
1 yolk
1/2 cup oatmeal

3.MEAL
lettuce + cucumber
4 oz chicken breast
1/2 apple

We all have to make adjustments to accomodate our lives so don't sweat it too much as to when you do cardio.

And I would take off more than one day a week from training. IMHO 6 days is over training and will NOT get you to your goal sooner. You can always ramp it up as you progress, but it does not work the other way around.

Remember, slow and steady wins the race!

And no need to feel guilty about something that you ate. Chances are it didn't hurt you physically. If it actually made you feel ill then that is another matter altogether. I am thinking that it is more of mind over matter though.

 

[sasa]

11/8/07 Thursday

1.MEAL
coffee
greek yogurt+ 1 TB Yogurt
1/3 cup oatmeal

WORKOUT CHEST+ABS
20min warm-up cardio

incline DB press 3x 15 rep
push-ups 3x 12 rep
incline DB fly 3x 15 rep
pec-dec 3x 15 rep

2.MEAL
3/4 cup egg whites
1 yolk
1/3 cup oatmeal

3.MEAL
lettuce + beets+ tomatoes
3.5 oz chicken breast
3 TB lentills

4.MEAl
4 oz chicken breast grilled with olive oil
steamed asparagus 3 pieces
grilled zuchinni


11/9/07 FRIDAy

1.MEAL
coffee
greek yogurt + 1 TB yogurt
1/3 cup oatmeal

WORKOUT SHOULDERS + CARDIO HIIT 30min

lateral raise 4x 12-15 rep
Upright row 4 x 15 rep
shoulders press 3x 15 rep
front raise 3x 15 rep

10min warm-up HR 140-150
8 cycle 30 s sprint/60s cool down HR 160-179
10min cool down

2.MEAL
I was in hurry..did not have time to prepare food..I just grabed 3 oz chicken breast

3.MEAL 4 hours after training
3/4 cup egg whites
1 yolk
1/3 cup oatmeal

 

[sasa]

thanks BIKINIMAM for giving me advices !!!!

 

[sasa]

HI good morning everyone!!!

Saturday I was doing my BICEPS and TRICEPS
before warm-up 15 min cardio
preacher curl
incline curl
DB biceps curl
triceps extension
triceps dip
pushdown

3x 15 rep

eating pretty clean all weeekend except saturday mojito and chocolate strawbery!!!

I still didn't put here my picture but I will do that this week!!

Also it's hard to say if I do any progress...I didn't weight myself for a month..I know it's not accurate....for me is measurement clothing..I don't feel like I lost something!!!

So What I wanna do I make pic of myslef and I will put all food I am eating to Fitday...!!!!

 

[Bikini Mod]

It would be my sincere pleasure to help as many people as I can to get to their personal goals.

Please do post up pictures so we can help guage your progress more accurately. The scale is not as helpfull as your measurements so dont worry about that, but if there is no change in the way your clothing is fitting you then lets see what we can do to get you there.

If we can't see pics then we can't help as much as we could otherwise - this applies to ALL the ladies.

Also good about the Fitday! - that will also help us to help you better.

 

[sasa]

Hi,
11/12/07 MONDAY
after wake up big coffee+ splash milk
Fat burn

[B]CARDIO 55min HR{ 140-162}[/B]

1.MEAL
coffee
3/4 cup egg whites
1/2 cup oatmeal
1 egg yolk

2.MEAL
3.5 oz chicken breast
lettuce
4 cashew

 

[Gymgurl]

great Cardio workout!

 

[sasa]

[B]WORKOUT LEGS[/B]
10min warm-up
deadlifts 4x 8-10rep
leg curl 4x 8rep
seated leg press 4x 8-10rep
lunges 3x 8-10 step each leg

3.MEAL
4 oz chicken breast
tomatoes
portabelo mushroom
steamed asparagus 3 pieces
steamed broccoli
grilled zuchinni

4.MEAL
1/2 cup cottage cheese

971 cal 30g fat, 71 g carb, 107 protein

sometimes it's hard to count exactly becasue 3-4x/week we are eating dinners outside, but I am always choosing simple meal {chicken breast, grilled fish..steamed vegetables...}

 

[sasa]

11/13/07 TUESDAY

1.MEAL
coffee+splash milk
greek yogurt + 1 TB yogurt
1/4 cup fiber one cereal

WORKOUT BACK+ABS

10 min warm-up
close grip chin -up assisted 3x 10-12
seated row 3x 10-12 rep
hyperex 3x 10-14rep
cabel underhand pulldown 3x 10 rep

2.MEAL
3/4 cup egg whites
1 egg yolk
1/2 cup oatmeal
coffee

 

[sasa]

3.MEAL
4 oz chicken breast
lettuce 1 teas sesame dressing
1/4 cup oatmeal

CARDIO 40MIN + 4x 12 rep push-ups

4.MEAL
4 oz chicken breast
lettuce
5 almonds

 

[Bikini Mod]

Good eating... have your weight training workouts felt better (are you more energized is what I am asking) since you have backed off a bit on cardio and added complex carbs to your earlier meals of the day?

 

[sasa]

yes I have more energy..feel great..going to post pictures..i know it's takeing while already..I am slow!!

11/14/07 Wensday

1.Meal
big coffee + splash milk

I wasn't that much hungry...I don't know why, but I wake up around 7.30 than I am takeing coffee..big coffee..that keep me full..and around 8.30 I am going to the gym!!....so that's why I can't eat breakfast and than exercise with full belly..so what I do..I usually eat 3 oz chicken breast that's it!! I know that's not right.

WORKOUT CHEST + CARDIO 25min

10min run to the gym HR{ 140-155}
Incline press 4x 8-10 rep
Incline fly 3x 10-12
chest dip 3x 10-12
push-ups 2x 12rep

25min CARDIO
10min walk home HR { 130-140}

2.MEAL
was in hurry yesterday
greek yogurt + 1 TB yogurt
1/4 cup fiber one

3.MEAL
3/4 cup egg whites
1 yolk
1/2 cup oatmeal

4.MEAL
4 oz chicken breast
lettuce
1 teas sesame dresing

5.MEAL
3 oz chicken breast
lettuce
5 cashew

6.MEAL
before bed
1/2 cup cottage cheese
1/4 teas peanut butter


11/15/07 Thursday

coffee+ splash milk
2 oz chicken breast

WORKOUT SHOULDERS + CARDIO 30min
15min running warm-up
Lateral raise 4x 8rep
shoulders press 4x 12 rep
upright row 3x 12 rep
front raise 3x 12 rep

1.MEAL
3/4 cup egg whites + mushrooms+onions
1 yolk
1/2 cup oatmeal
coffee

 

[Bikini Mod]

I realize what you are saying about the coffee filling you up and killing your appetite but even from what you are saying (that you have increased strength and energy from adding comp carbs to your daily diet) YOU KNOW that you are limiting your own potential by continuing on this path.

So my advice? Sip a bit of coffee between bites of food. The amount of caffiene that you are giving up so that you have more room/appetite in your stomach for nutrients/energy vital for good workouts will be worth it. By your own experience don't you agree?

 

[sasa]

[B]11/17/07 SATURDAY[/B]

1.MEAL
greek yogurt + 1 TB flavored yogurt
1/4 cup fiber one cereal
coffee

WORKOUT
Today just CARDIO 65 MIN {HR 130-167}


2.MEAL

3/4 cup egg whites +mushrooms+onions
1/2 cup oatmeal
1 egg yolk
coffee + splash milk

3.MEAL
3.5 oz chicken breast
lettuce
1 teas sesame dresink
coffee

4.MEAL
4 oz chicken breast
lettuce
1/2 cup spagetti squash
5 cashews

 

[Gymgurl]

Are you still going to continue posting here??? Please lol

 

[HiDnGoD]

 

[Bikini Mod]

GOOD TO SEE YOU!!

 

[Gymgurl]

hey handsome

 

[HiDnGoD]

I still lurk, occasionally.

 

[Bikini Mod]

I still lurk, occasionally.

That's too bad, but I totally understand why. Stop by more often though.