Sasa's transformation again....

[sasa]

3.meal
4egg whites +1/4scoop of protein
1/4cup oatmeal
5cashew

4.meal
4ozchicken
ettuce, tomatoe, brocolli
5cashew

5.meal
1/3cup cottage cheese low fat
1teas almond butter

1220 cal
128 protein
111 g carb
33g fat

 

[sasa]

12/6/2012 Thursday

1.meal
1/2 cup oatmeal
4boiled egg whites
1/4cup blueberries

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

 

[sasa]

Workout Chest and abs + 30 min cardio
push ups 3x15

giant sets
incline press 25,30,30,30lb
incline fly 20,25,20,20
assist dip stat

all repeated 4x

chest pec dec 3x10

Con cret creatine - before workout

3.meal
1/4 cup oatmeal
3.5 oz chicken
1/4 scoop protein

4.meal
1/2 cup greek yogurt
1/4 cup protein
cashew 4pcs
1 teas almond butter

5.meal
3.5 oz chicken
salad lettuce tomatoe
5 cashew

 

[sasa]

12/7/2012 FRIDAY

1.MEal
1/2 cup oatmeal
4 egg whites

2.Meal
1/3 cup oatmeal
1/2 cup cottage cheese
4 cashew
coffee+splash low fat milk

3.Meal
1/4 cup oatmeal
3 egg whites
salad-lettuce, spinach, tomatoe

WORKOUT SHOULDERS
military shoulder barbel press 4x10 (45lb,45,45,55)
isolated shoulder press machine 3x10 (25lb each side, 25lb, 25lb)-15lb - 20reps
machine lateral raise 4x10 (40lb,35,35,30)
uprigh row 3x15 (35lb,35,35)

ABS

4.Meal
20g protein
4 cashew

5.Meal
3.5 oz chicken
salad-lettuce, sprinkle parmasan, balsamic vinigrate

 

[superqt4u2nv]

Just a thought but dairy can often make people hold water seems like cottage cheese is a staple in your diet why not replace it with chicken instead. Go two weeks with out cottage cheese and yogurt make sure to supplement vitamin D. I am guessing this with an increased water intake will have you drop a little water.

 

[psizzle_8]

Thats true. And what about morning fasted cardio, you opposed to doing that? Then just doing a 5-10 minute warm-up and cooldown when you're at the gym.

 

[sasa]

thank u for advices,
I will replace the cottage cheese even if is it my favourite protein source.
I do usually 1x sometimes 2x morning cardio on empty stomach. How much cardio shuld I stick to? Now I do 3-4x /week

 

[psizzle_8]

Honestly everything seems fine lol SuperQT and I are scratching our heads at this one

 

[sasa]

Honestly everything seems fine lol SuperQT and I are scratching our heads at this one

LOL Im a special case LOL

will try stop creatine in a few days and will see what's gona happend.

What also amaze me is that Im on synthroid and cytomel and the blood test results came back normal, actually slightly over the range...which means on hyper side not hypo..

 

[sasa]

12/8/2012 SATURDAY

1.meal
1/2 cup greek yogurt
1/2 scoop protein

WORKOUT Bic+tric +cardio 30 min intensive stairs +15 min walk home

10mi warm up
SUPERSET
biceps curl EZ bar - overhead triceps press 4x10-12 (35lb, 45, 45, 45lb - 35lb,35, 35lb

hammer bic curl -bench dip 3x10-12 rep (20,20,20lb - 25 bar on my lap, 35,35)

triceps cabel extension rope - biceps curl straight bar machine 3x10-12 (65, 65, 65 - 50-50-50)

so pumped

2.meal
4 egg whites
1/2 cup oatmeal

3.meal
1/4 cup oatmeal
3 egg whites
1/2 yellow pepper
4 cashew

4.meal
nuts few cashew

5.meal
4 oz chicken breast
4 pc california roll sushi

6.meal
3.5 oz chicken
1teas almond butter