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Shadows project.....

skittles

skittles

Banned
For those of you who don't know, Shadow is going to tell me what to eat, how to train etc...
I will be posting weekly pics & having a monthly BF test done.

Here is some history of me:
I had surgery done the first week of November. The doc put me off the gym till the new year. I did light cardio during Nov & Dec then started weight lifting again in Jan. I have a very soft look right now, and would like to gain some muscle.

- I am 23 years old
- I weigh 129 lbs right now
- my BF is 20.9%
- my calve is 13"
- Quad is 16.3"
- Thigh is 21.2"
- Hips 35.1"
- waist 27.6"
- chest 35.5"
- Bi is 10.3

If I forgot anything please let me know.

Shadow will be posting the pics. (I didn't know how to size them)

I KNOW they are not great & are not meant to be. This is a work in process. ! :)
 
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Congrats! You have the best of the best as your guide! And all the support you can imagine here! This is going to be fun! Just for the record, you look amazing now!
 
I am nervous being on display like this, but I think it will be fun for anyone who wants to get involved!
 
some general thoughts:

1 - Sassy - thank you Darlin'....you are a Great area of contast prep etc for the ladies yourself

2 - S - you have a great frame to work with...you have a nice flow to your body already.....


Tell me:


Surgery - nature...pm if you wish
Years training?
what was a typical wo for you - weights and cario?

Food allergies?


any helath problems that would preclude a fat burner?

What was your best ever shape - weight and guesstimate bf?
 
Give me a few days (need new batteries & some time to do this) and I"ll have my big ol' rear end up for display as well. Its all good!
 
I have always played sports & been active. I have been training with weights for two years. Didn't really know what I was doing till about a year ago. Even then I was shown by someone not that intrested in building muscle (just maintaining) so, I learned a few exercises but am not really sure how to make them work for me. I was always told to train at high reps. I want to build muscle & I know this isn't true.

I used to train an hour of cardio & about an hour of weights a day. I have overtrained and got very skinny (108lbs) As you can see I need guidance!

I have zero food allergies, and literally like everything. You can tell me to eat plain cottage chesse, dry tuna etc. & I like it.

I have no problem with taking a fat burner. Right now I have thermogenesis (ephedra 375mg / kola-nut 75% caffeine 375mg / white willow bark 50mg / Chromium picolinate 400mcg) Tell me when to take them & I will do so. I also have no problem trying anything that you may suggest (clen, var etc.) I have read up on these & know I must give it my all first, so that's not an issue yet.

My best shape ever was 2 years ago. I was 19.4% BF, 124lbs. I have never really had muscle though & would love to gain some.

Thank you Shadow & Sassy. I appreciate this :)
 
skittles said:
I have always played sports & been active. I have been training with weights for two years. Didn't really know what I was doing till about a year ago. Even then I was shown by someone not that intrested in building muscle (just maintaining) so, I learned a few exercises but am not really sure how to make them work for me. I was always told to train at high reps. I want to build muscle & I know this isn't true.

I used to train an hour of cardio & about an hour of weights a day. I have overtrained and got very skinny (108lbs) As you can see I need guidance!

I have zero food allergies, and literally like everything. You can tell me to eat plain cottage chesse, dry tuna etc. & I like it.

I have no problem with taking a fat burner. Right now I have thermogenesis (ephedra 375mg / kola-nut 75% caffeine 375mg / white willow bark 50mg / Chromium picolinate 400mcg) Tell me when to take them & I will do so. I also have no problem trying anything that you may suggest (clen, var etc.) I have read up on these & know I must give it my all first, so that's not an issue yet.

My best shape ever was 2 years ago. I was 19.4% BF, 124lbs. I have never really had muscle though & would love to gain some.

Thank you Shadow & Sassy. I appreciate this :)
Click to expand...





NICE......



I sent you a shopping list via pm....you can leave off the thermorexin since ytou have a bvurner......


try to get most of it(whey vits etc) by this weekend....



in terms of groceries....the diet will be very basic........go get some chicken breats, lean cuts of red meat, eggs, some fresh veggies....





we'll start everything(diet weights cardio) on monday


...you'll be in your best shape faster than you ever thought possible....


il be pming you thru out tomorrow.......







...thank you for the leap of faith..........
 
Wow I'm excited ;)

I have all that good stuff. Have most of the food too, but will pick some more up.

You guys are the best!
 
You are gonna have so much fun with this! It is much easier to follow a strict diet when you are learning about the nutrition part of fitness & watching to see how you feel after each meal, each day, etc, instead of just starving yourself, feeling deprived, panicking when you get a craving, etc. And once you've gone thru it, you have so much more control over the act of eating - optimally it becomes a balance of foods you eat & enjoy and just a simple refueling for your body. You've heard the saying "Eat to live, not live to eat"? When you can do that for a fit lifestyle, you have learned the key to quality life.

I'll also add that Shadow can give you some great recipes because it does get awfully boring after a while if you are eating your food very plain. I grill just about everything but I'm pretty thin on the condiments & stuff. Mustard, vinegar, pepper, cajun / hot pepper spices, lemon, etc. I also recommend the "South Beach Diet" book because it has some great, very simple recipes in it.
 
Daisy_Girl said:
and just a mention that I am very jealous of this project! :)
Click to expand...

Ahhh Daisy. I seen your transformation & the way you look now. Your smokin'. Also, you answer almost EVERY diet/training question on this board. You are very knowledgeable, and very kind. You are at the point where I want to be. Therefore, I am jealous of you :) . I still have lots of hard work & learning to do!
 
Sassy69 said:
You are gonna have so much fun with this! It is much easier to follow a strict diet when you are learning about the nutrition part of fitness & watching to see how you feel after each meal, each day, etc, instead of just starving yourself, feeling deprived, panicking when you get a craving, etc.

Sassy, that pretty much sums me up. I do what I think is good for a while, see results.....than I will cheat. Sometimes I eat too little / wrong food, and the cravings kick in. Once I cheat I feel horrible & cut out meals. I know this is wrong, so it will be great to have someone tell me how much / what to eat.

I know this is a great opportunity for me, and I'm refusing to mess it up. I hate seeing my 'before' pics on display like that, so I have all the motivation in the world right now. (Not to mention Shadow, you, Daisy & all the others)
Click to expand...
 
good luck hun.. we're all cheering for u:)

and seriously.. once u see some results you will get freakin addicted :)
 
I'm just a bit curious... Since we are all going to be watching this transformation is it possible to post her work-out regimen that you will be putting her on, and her daily food intake? I'm pretty much the same body shape as skittles about the same height and have the same goal in mind and want to put some muscle on as well. O.k....
I will buy a platinum membership if I can join in on this little escapade :)
 
Treilin said:
I'm just a bit curious... Since we are all going to be watching this transformation is it possible to post her work-out regimen that you will be putting her on, and her daily food intake? I'm pretty much the same body shape as skittles about the same height and have the same goal in mind and want to put some muscle on as well. O.k....
I will buy a platinum membership if I can join in on this little escapade :)
Click to expand...

I'm pretty sure EVERYTHING will be posted on this thread. My daily intake, training regime, pic, results etc....
If you have any questions, just post up! Good luck to you :)
 
Coolthis would be interesting for us all

skittles said:
I'm pretty sure EVERYTHING will be posted on this thread. My daily intake, training regime, pic, results etc....
If you have any questions, just post up! Good luck to you :)
Click to expand...
 
skittles said:
I'm pretty sure EVERYTHING will be posted on this thread. My daily intake, training regime, pic, results etc....
If you have any questions, just post up! Good luck to you :)
Click to expand...

Alrighty :)
 
I want you to do nothing this weekend but focus in the upcoming weeks....get your miond in the right place...rest the body, because you will need it....also look for a class or DVD of Windsor Pilates.....
 
The Shadow said:
Skittles - post up your three site pinches please.
Click to expand...

She always used capilars(? I think she called them) She did back of arm (tri), the side of my stomach (about belly button height) & the front of my leg - told me to relax & pulled the skin from the quad area.
 
The Shadow said:
I want you to do nothing this weekend but focus in the upcoming weeks....get your miond in the right place...rest the body, because you will need it....also look for a class or DVD of Windsor Pilates.....
Click to expand...

Haha, I already have the 3 tapes of Windsor Pilates. 20min, and the advanced hour. Never did it in about 2 years though.
 
yep....those are the three......



you can buy a set of digital calipers online.....you enter your gender/age and then do the three sites........it uses the JAckson-Pollack equation to give you % bodyfat.


If the trainer is well versed get him/her to do it weekly....
 
The Shadow said:
yep....those are the three......



you can buy a set of digital calipers online.....you enter your gender/age and then do the three sites........it uses the JAckson-Pollack equation to give you % bodyfat.


If the trainer is well versed get him/her to do it weekly....
Click to expand...

I can get her to do it weekly if that's best. I will order the digital ones though. Probably a good thing to have.
 
I also have almost every Taebo tape & a heavy bag & gloves. Not sure if this can be incorporated, but I do have them.
 
skittles said:
I also have almost every Taebo tape & a heavy bag & gloves. Not sure if this can be incorporated, but I do have them.
Click to expand...


sure.........its a good form of cardio.....think about the pilates as it really helps lengthen and "flow" the body...its a alos a GREAT way to unwind after weights cardio
 
CARDIO PLAN FOR JAN 10-15TH:



Monday - am:

High Intensity Interval Training - HIIT:

10 minutes general warm up on treadmill......work just hard enough to work alight sweat, then:

30 seconds FULL TILT 100% effort cardio...on a treadmill or Elliptical....30 seconds are hard as possible.....follow with 60 seconds of active(30-40% effort)......that is ONE CYCLE.



Mon - DO 8 total cycles........






WED - am

30 minutes on treadmill...........4.0-4.4 mph on a 12-15 degree incline




Friday - Same as Monday.........




Sat or Sunday - your choice - kickboxing or tae-bo or pilates......medium effort.






all cardio on empty stomach of course........WITH FAT BURNERS BEFORE HAND....DRINK LOTS OF WATER....



CONSTANT: PROTEIN SHAKE AFTER AM CARDIO...INTO WHICH YOU WILL DUMP YOUR GLUTAMINE POWDER.....AND CREATINE AS WELL.....ALSO ALA...DOSE DEPENDING ON WHICH VERSION UNTIL YOUR r- comes in
 
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....a guy can do all of his piches...im never more than 1mm off on duplicate pinches....


just have to be consistent in the time of day, the location and pressure on the pinch
 
Sassy69 said:
You are gonna have so much fun with this! It is much easier to follow a strict diet when you are learning about the nutrition part of fitness & watching to see how you feel after each meal, each day, etc, instead of just starving yourself, feeling deprived, panicking when you get a craving, etc. And once you've gone thru it, you have so much more control over the act of eating - optimally it becomes a balance of foods you eat & enjoy and just a simple refueling for your body. You've heard the saying "Eat to live, not live to eat"? When you can do that for a fit lifestyle, you have learned the key to quality life.

I'll also add that Shadow can give you some great recipes because it does get awfully boring after a while if you are eating your food very plain. I grill just about everything but I'm pretty thin on the condiments & stuff. Mustard, vinegar, pepper, cajun / hot pepper spices, lemon, etc. I also recommend the "South Beach Diet" book because it has some great, very simple recipes in it.
Click to expand...

It's a good idea to have a basic all around cookbook for the way you eat....

That said....... should you need recipe or food ideas, please let me know in the Recipe Thread or via PM..... I'll try to come up with something for you, or think of something -- ingredients, spices, etc..... Cuz while you want to do this I don't think you need to go crazy with blah! food..... I can post ideas in your thread also & if not according to your plan, Shadow can correct it....
 
Thanks to you all. I feel so lucky for this opportunity (thanks again Shadow)

Jenscats5, if you see anything feel free to add ideas in. I'm not all that great with spices, so that would be great!
 
jenscats5 said:
It's a good idea to have a basic all around cookbook for the way you eat....

That said....... should you need recipe or food ideas, please let me know in the Recipe Thread or via PM..... I'll try to come up with something for you, or think of something -- ingredients, spices, etc..... Cuz while you want to do this I don't think you need to go crazy with blah! food..... I can post ideas in your thread also & if not according to your plan, Shadow can correct it....
Click to expand...


Very inspiring to EVERYONE.. I wont intrude here again, just wanted to say that with shadow on the job for your physical/mental and jen on the scene to keep your diet both on the money and VERY interesting, you are in the best hands imaginable.

I would say 'good luck' but you are already MAKING your luck.

cheers.
 
Good luck to you I will watch your progress. I myself am going in for surgery in two weeks so I will be back to the gym in four or so. I hope you kick some butt!! If you do as well as I think you will I think I may follow your program because I have a similar body shape as you.
 
Courtneybcca said:
Good luck to you I will watch your progress. I myself am going in for surgery in two weeks so I will be back to the gym in four or so. I hope you kick some butt!! If you do as well as I think you will I think I may follow your program because I have a similar body shape as you.
Click to expand...

Sorry to hear about your surgery. I hope it goes well for you. :)
 
Here is a picture of the supplements I will be taking/using. Feel free to ask about any of them.
The little brown pills are alpha lipoic acid (200 mg). I will be using these untill my order of r-ala come in. (I already had these & was storing them in my vitamin case, so I threw out the container. I posted a pic. so you all would know.)
I bought the glutamine today, and it is the wrong stuff. I should have the L-glutamine powder (Sorry Shadow - none of the supp. shops had any in. - I should be getting it in a week) I thought that the wrong is better than none, so I hope it will work for now.
 
Supps that I'm gonna start taking:
Glucorell-R
Thermorexin
Protein Powder (PVL)
Yohimburn es
Flaxseed oil

Skittles does this sound right?
I'm waitng these to come in the mail, I havent ordered the Thermorexin, do you recomend this?
 
alycat said:
Supps that I'm gonna start taking:
Glucorell-R
Thermorexin
Protein Powder (PVL)
Yohimburn es
Flaxseed oil

The Glucorell-R is the r-ala that Shadow recommends. I have some on order. He told me to get some Thermorexin too, but I already had & can get more Thermogenesis. He said I could stick with this. I think the difference is mine has ephedrine, and thermorexin doesn't.
I would say you should order the thermorexin & go with that!
Click to expand...
 
Skittles has her very basic diet for next week.........simple but effective...we need to see how she reacts the first 1-2 weeks and then we can tailor it more to her needs.


Skittles - take ONE 200 mg ala with your two shakes and your postwork out solid meal.


Also - use the yohim before am cardo...rub in well...by the time you hit the gym youll be good to go
 
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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




tomorrow(monday) weights:




LEGS:

Lex extensions - 4 sets of 8-10(6 second reps)
curls 4 sets of 8-10
Stiff deasdlifts 3 sets of 9-10
walking lunges 3 sets of 10 steps PER leg



am cardio - HIIT

30 seconds full intensity followed by 60 seconds active rest




6 cycles after a 15-20 minute warmup
 
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The Shadow said:
SKittles - how was am cardio??


Do you like the Intervals?
Click to expand...

Cardio was good! I haven't done cardio 1st thing in the morning for almost a year. Felt great. I'm really feeling motivated - Thanks to you all!

I liked the intervals. I never got overly tired, but was able to give it my all. I'm not used to them yet though, and I'm sure I look funny to everyone around me. (Not the smoothest on my feet) Oh, well gave anyone watching a good morning laugh!
 
stay with it.........those intervals are a meld to burn remaining liver glyocgen(varbs) and fat......


any questions about the weights for today?
 
Shadow, having meal # 3 now. I don't really have any good crackers, just the white crackers you get with soup. Should I eat them or omit?

Also, the only blueberries at the store right now are frozen. I picked up some, but should I suck on these or add an extra strawberry?

Sorry so detailed, but don't want to mess up :)
 
skittles said:
Shadow, having meal # 3 now. I don't really have any good crackers, just the white crackers you get with soup. Should I eat them or omit?

Also, the only blueberries at the store right now are frozen. I picked up some, but should I suck on these or add an extra strawberry?

Sorry so detailed, but don't want to mess up :)
Click to expand...



just eat enought to get the rest of the meal down.......Ritz makes a really good wheat cracker...


blueberries are totally fine...they pack a HUGE anti-oxid punch......you can do the combo or totally one or the other - whichever you prefer.
 
The Shadow said:
stay with it.........those intervals are a meld to burn remaining liver glyocgen(varbs) and fat......


any questions about the weights for today?
Click to expand...

Yup, I always did leg curls 1 leg at a time (hamstrings are a weak spot) should I do them like this, or together?

:) weight workout in 2 hours.
 
skittles said:
Yup, I always did leg curls 1 leg at a time (hamstrings are a weak spot) should I do them like this, or together?

:) weight workout in 2 hours.
Click to expand...



Doesnt matter.......if there is a large strength imbalance do them uni-laterally.....otherwise both simultaneously are fine...


the workouts are very basci this week...we willbe adding some supersets later next week...concentrate on form and the 6 seconds per rep.....if 10 reps if the goal...the 10th resp should be a near max effort
 
Ok, I followed the leg routine. My first time training legs since the middle of Oct.(that's when dr. put me off)
Here's the #'s in case it matters:
Leg extensions 45/60/60/65 for 3/50 for 8
Curls 40/50/55 for 6 /50
Deadlifts 60/80/90 (Could have done more, but the BB where on a rack & I couldn't lift them down, I'll bring help next time)
Lunges 15/20/15
Numbers are probably a little on the light side, but I should have them up soon.
 
Weights for Tomorrow:


BACK:

WIDE PULLDOWN TO THE FRONT 4 SETS
SEATED ROWS 3 SETS
REVERSE PEC DEC 3 SETS
HYPERS 4 SETS


8-10 REPS ON ALL(6 SEC TUT)........



ABS:


SUPERSET:

BICYCLE WITH UPPER BODY MOTION
LYING LEG SCISSORS


30 SECONDS OF EACH FOR 5 SETS
 
Been reading and keeping up and just realized I didn't Wish you luck..

you are in excellent hands... ;)
 
oh ur so lucky!! i want to be trained by shadow!!! i train with a guy newyas, but everyone has different styles, and Shadow would be a good trainer...good luck! work hard :)
 
LC -- if you are looking for some guidelines I think part of the value of posting this up here to benefit anyone who can gain from the experience. There's some very basic, sound routines & advice that are applicable to pretty much anyone.
 
Sassy69 said:
LC -- if you are looking for some guidelines I think part of the value of posting this up here to benefit anyone who can gain from the experience. There's some very basic, sound routines & advice that are applicable to pretty much anyone.
Click to expand...

Yup, LC - you can follow along & post pic too.....
 
The Shadow said:
just eat enought to get the rest of the meal down.......Ritz makes a really good wheat cracker...


blueberries are totally fine...they pack a HUGE anti-oxid punch......you can do the combo or totally one or the other - whichever you prefer.
Click to expand...

Can she have Triscuits? Reduced fat or otherwise? How about dried blueberries, dried cranberries, etc?
 
thanks- Sassy..u look awsome in ur pic!! i read the threads all teh time, lots of helpful info...i dont post often, i admit i'm a lurker
Skittles- thank you. ya i am reading this thread regulary, i think its a very good project, lots of fun hardwork :), i wish i knew how to post a pic lol, i have a guy training with me, he is 12 years my age, adn he is very knowledgeble, i see many improvments already. We did elgs yesterday, and my leg presses went up 25lbs more and leg extension 15lbs more, im so proud lol...although i know my weaker spot is my hamstrings, he has me do burn outs at the end of my last set
 
leanchic said:
thanks- Sassy..u look awsome in ur pic!! i read the threads all teh time, lots of helpful info...i dont post often, i admit i'm a lurker
Skittles- thank you. ya i am reading this thread regulary, i think its a very good project, lots of fun hardwork :), i wish i knew how to post a pic lol, i have a guy training with me, he is 12 years my age, adn he is very knowledgeble, i see many improvments already. We did elgs yesterday, and my leg presses went up 25lbs more and leg extension 15lbs more, im so proud lol...although i know my weaker spot is my hamstrings, he has me do burn outs at the end of my last set
Click to expand...

Thats good to hear....

To post pictures you go to upload under additional options.... browse till you find it & it will post
 
jenscats5 said:
Can she have Triscuits? Reduced fat or otherwise? How about dried blueberries, dried cranberries, etc?
Click to expand...


sure....cals are cals
 
leanchic said:
oh ur so lucky!! i want to be trained by shadow!!! i train with a guy newyas, but everyone has different styles, and Shadow would be a good trainer...good luck! work hard :)
Click to expand...




give me your stats...chances are you can follow the EXACT routine
 
skittles said:
I am nervous being on display like this, but I think it will be fun for anyone who wants to get involved!
Click to expand...

nothing to be embarrassed about skittles. it is obvious you are a babe. :o nice thin waist and long legs.

yup it is hard to post your pics knowing people are looking at you but you might get some constructive criticism on your body which you may not see when you look in the mirror. i posted some pics of myself in the member galleries and got some excellent advice about working my upper body/chest which i have i have been taking!
 
hahahaa hopefully this provides inspiration for those feelin in a bit of a rut :)
 
questrion shadow....

you told Skittles to have the glutamine podwer with the morning shake. Should you not use the glutamine podwer after your WO?

and I also have been doing some research on ALA and R-ALA and have read allot, but I still do not undersatand the diffrence... this site http://www.bodybuilding.com/fun/idssports11.htm I've been reading seems to explain it the best, but I still can't get a grasp on it....am I taking the right one?
something in that artical states that there is 50% of the real R-ALA in our bottles...
" The ALA you buy from nutrition stores is in reality a 50/50 mixture of S-ALA & R-ALA. (though they won't tell you that...) Most companies don't go through the complicated and expensive process required to purify and remove the synthetic S-ALA from their products. Be aware that unless the bottle specifically states 100% R-ALA, you are only getting a 50/50 blend."
 
alycat said:
questrion shadow....

you told Skittles to have the glutamine podwer with the morning shake. Should you not use the glutamine podwer after your WO?

and I also have been doing some research on ALA and R-ALA and have read allot, but I still do not undersatand the diffrence... this site http://www.bodybuilding.com/fun/idssports11.htm I've been reading seems to explain it the best, but I still can't get a grasp on it....am I taking the right one?
something in that artical states that there is 50% of the real R-ALA in our bottles...
" The ALA you buy from nutrition stores is in reality a 50/50 mixture of S-ALA & R-ALA. (though they won't tell you that...) Most companies don't go through the complicated and expensive process required to purify and remove the synthetic S-ALA from their products. Be aware that unless the bottle specifically states 100% R-ALA, you are only getting a 50/50 blend."
Click to expand...



r-ala has all the good benefits...so you want to buy r-ala specifically....you CAN use ala burt need to up the dosage..



as far as Glut goes......she will be doing a divided dose starting next week...the other willbe post wo.
 
ok gotchia!
I bought My RLA off the web site you all recomended :
AVOpharm
Glucorell R
how much should I take a day? it contains 100mg RLA
750mcg Biotin
 
alycat said:
so even if I"m having two cups of veggies (raw)?
Click to expand...


no.....



this is my take:

1 rala with raw veggies...........




then base doseage on 1 ala = 30 grams of simple/complex carbs....



...there are those who will say that taking with fibrous carbs is a waste....

.....I say, the more stable the blood sugar the better, especially if you are munching on carrots beets
 
The Shadow said:
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




tomorrow(monday) weights:




LEGS:

Lex extensions - 4 sets of 8-10(6 second reps)
curls 4 sets of 8-10
Stiff deasdlifts 3 sets of 9-10
walking lunges 3 sets of 10 steps PER leg



am cardio - HIIT

30 seconds full intensity followed by 60 seconds active rest




6 cycles after a 15-20 minute warmup
Click to expand...


Ummm, I'm already taking the glutamine in the morning shake & post WO.... is that wrong?
 
skittles said:
Ummm, I'm already taking the glutamine in the morning shake & post WO.... is that wrong?
Click to expand...



no......


some folks have gastric distress when you start Glut and Creatine....


2x per day is ideal
 
Shadow, I'm not splitting the glut, correct I'm taking two doses of it correct? Tsp in the am and Tsp post WO?
 
alycat said:
Shadow, I'm not splitting the glut, correct I'm taking two doses of it correct? Tsp in the am and Tsp post WO?
Click to expand...



spliiting the dsoes yes....but a full tsp am and pm
 
Ok ladies.....all of you who are joining in on this project......pics???? Don't say I will post them in a week or 2, because I had to post mine (the SAME day)!!!!! :)
I'm glad there are so many joiners, best of luck to everyone :)

I'm going to be posting my workouts everyday (keeps me on track & allows me to see any progress)

Wide pulldown (4 sets) 60/60/65/60
Seated rows (3 sets) 55/70/55
Reverse pec dec (3 sets) 40/40/45 (1st time & had to get used to it)
Hypers (4 sets) 140/180/200/180

My legs hurt bad today! Laid in bed for an extra 20 min :rolleyes:

I suggest evryone should try the ab routine prev.posted - ouch!
 
skittles said:
Ok ladies.....all of you who are joining in on this project......pics???? Don't say I will post them in a week or 2, because I had to post mine (the SAME day)!!!!! :)
I'm glad there are so many joiners, best of luck to everyone :)

I'm going to be posting my workouts everyday (keeps me on track & allows me to see any progress)

Wide pulldown (4 sets) 60/60/65/60
Seated rows (3 sets) 55/70/55
Reverse pec dec (3 sets) 40/40/45 (1st time & had to get used to it)
Hypers (4 sets) 140/180/200/180

My legs hurt bad today! Laid in bed for an extra 20 min :rolleyes:

I suggest evryone should try the ab routine prev.posted - ouch!
Click to expand...



GREAT JOB........



that ab routine is simple but Sadistic.......





and yeah - if you guys wanna follow then post pics...otherwise Skittles and I can do this deal offline...


...post up.....
 
The Shadow said:
GREAT JOB........



that ab routine is simple but Sadistic.......





and yeah - if you guys wanna follow then post pics...otherwise Skittles and I can do this deal offline...


...post up.....
Click to expand...

Thats what I'm saying........ Post up if you wanna follow or I'll keep all of Shadows great advice to myself!! :)

* Not to be taken rudley, but it motivates you!
 
Last edited:
The Shadow said:
GREAT JOB........



that ab routine is simple but Sadistic.......





and yeah - if you guys wanna follow then post pics...otherwise Skittles and I can do this deal offline...


...post up.....
Click to expand...

ouch! is this a double dog dare ya?? lol
not fair... Skittles, look great now. I, on the other hand look pretty gross at the moment! lol
but if this is a must... then SHadow post em up, since I have no idea how ;)(make sure you post then really small) heheheh
 
Last edited:
The Shadow said:
....WELL DONE for posting them
Click to expand...

Great job girls.. I wish I had what it took to post my pre comp pics
 
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