Sasa's transformation again....

[sasa]

2.meal

protein shake

3.meal

1/2 cup cottage cheese
1/3 cup oatmeal

Workout

Chest
incline dumb press 3x10 (25,30,30)
incl dumb fly 3x10 (20,20,25)
push ups 3x12
cable cross over 3x10(35,40,40)

cardio 30 min

4.Meal
3.5 oz chicken boiled
1/4 cup oatmeal
veggies

5.Meal
some nuts few cashew

6.Meal
3.5 oz chicken
veggies(letttuce, tomatoes) sprinkle with parmasan

 

[sasa]

11/16/2012 FRIDAY

1.Meal
4 egg whites
1/2 cup oatmeal

2.Meal
protein shake

SO HUNGRY TODAY !!! I took bite of sneakers

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

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

5.Meal
FF greek yogurt + 1/2 scoop protein
1 teas. almond butter

6.Meal
lettuce, tomatoes
3.5 oz chicken breast

 

[cangal]

Hi Sasa!! Great job on the journal. Nice to see your lifts going up! Keep up the great work!

 

[slat1]

I really need to start a journal one of these days. I get good results as it is but a journal would keep me from cheating. It would also keep me eating more and more whole foods. I would love to see the results from that. I would try to post it in here too because the ladies seem to know more about eating clean etc. I am getting motivated from your journal!

 

[sasa]

THANK YOU FOR SUPPORT!!!!


11/17/2012 SATURDAY

1.Meal
protein 25 g
1/4 cup fiber one

WORKOUT SHOULDERS + 40 min cardio
later.raise + shoulder press 3x10 (15,15,15 - 20,20,20 lb) superset
upright row + front raise 3x10 ( 40,40,40 - 15,15,15lb)
reverse pec deck 3x10

cardio trademill 8-14% incline 3.6-3.8 speed sweat like crazy

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

3.Meal
1/3 cup oatmeal
3.5 oz chicken breast

4.Meal
nuts

5.Meal
3.5 oz chicken
brocolli, carrot, lettuce

 

[sasa]

1/18/2012 SUNDAY

1.Pre-workout

1/2 ff greek yogurt
1/2 scoop protein

WORKOUT BIC+TRI+30min cardio
incline curl 3x10 20lb,20,20
EZ bar curl 3x8-10 40,40,40lb
cabel curl 3x10

assisted tric dip machine 3x10
cabel triceps extension 3x10
reverse grip triceps pushdown 3x10

2.MEAL
1/2 cup cottage cheese
1/2 cup oatmeal

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

4.meal
protein 20g
1 teas almond butter

5.meal
4 oz chicken
beans, broccoli, carrot,lettuce - veggies fest lol

1107 cal - 28g fat, 91g carb, 122g protein

 

[sasa]

11/19/2012 MONDAY

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

2.Meal
protein shake 20g

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

WORKOUT LEGS
leg curl supersetting with leg extension 3x10rep 85,85,85lb - 90,90,90lb MORE!!!
squat 4x 10 20lb, 25,25
hack sqaut superseting with back lunges 25,25,35lb - bodyweight

4.MEAL
1/4 cup oatmeal
3 egg whites
1/2 scoop protein
4 grapes

 

[sasa]

5.Meal
1/4 cup cottage
1/4 scoop protein
cinnamon

6.Meal
chicken 3.5 oz
veggies-lettuce, broccoli

7.Meal
1/3 cup cottage cheese
1/4 scoop protein


11/20/2012 TUESDAY

30min outdoor cardio empty stomach


1.MEAL
4 egg whites
1/2 cup oatmeal
coffeee+splash low fat milk

 

[cangal]

Hey Sasa! Great work in here! You are inspiring me to start a new journal. Keep it up!!

 

[sasa]

Hey Sasa! Great work in here! You are inspiring me to start a new journal. Keep it up!!