ATASR5 attempts the Shadow Project

[gymmum]

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

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


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

Meal 2
Protein shake w/ water
Apple

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

Meal 4
100g tuna + 2 cups salad
Herbal tea

Meal 5
Post Workout
Carb less protein bar
Kiwi fruit

Meal 6
Protein Shake w/ water

Cals 1737
Protein 215.55
Carbs 117.6
Fat 50.85


Workout
Legs + Back

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

note* all weight is in kgs

Please feel free to criticise or pick things to bits as this is my first go at actually recording everything.

 

[The Shadow]

2 hours AM cardio is a bit much...or is it "either" "or"?

 

[jenscats5]

So what's the goal again?

 

[gymmum]

The goal is prep for Oct comp.
1hr morning walk
1hr evening class

 

[jenscats5]

The goal is prep for Oct comp.
1hr morning walk
1hr evening class

Ah ok! Going to try & add some muscle on before then?? If so, and also since you are so far out - I'd cut the cardio for now......

 

[gymmum]

I 'll cut the walk as I love the Step class. Yes I am trying to add mucle thats why I thought I try this project.

 

[jenscats5]

I 'll cut the walk as I love the Step class. Yes I am trying to add mucle thats why I thought I try this project.

And the project will do that BUT I'd save the cardio for later on....you can always pick up the class again later......OR, well, eat more....if you want to build some muscle + do the class, you're really going to need to eat for it....

 

[*Bunny*]

Best wishes to you !!!
I hate to sound like a broken record but if goal is muscle building # 1, I'd watch the cardio... too much is counterproductive. My goal was fat loss when I first did the project and even then cardio was cut in half for me, it was tough to go from 'daily and LONG' to 'short and 3-4 days' but I also didn't know then what i know now

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

 

[jenscats5]

Just think - if you're doing 2 hours of cardio NOW at 10 months out from a show...what are you going to do 2-3 months out?? 4 hours of cardio a day??

 

[gymmum]

Jens & Bunny, I see your points. Thanks.
What type or time cardio do you recommend for the moment??