Sasa's transformation again....

[slat1]

You can always make a shake in water with a scoop of whey and a tbsp of all natural peanut butter before bed. It slows your digestion and gets quality fats into your system (help you lean out).

 

[sasa]

You can always make a shake in water with a scoop of whey and a tbsp of all natural peanut butter before bed. It slows your digestion and gets quality fats into your system (help you lean out).

thanks everyone for support and keep eye on my LOg

 

[sasa]

11/6/2012 TUESDAY

CARDIO 30min empty stomach



1.MEAL
4 egg whites
1/2 cup oatmeal
1/2 scoop protein 12g

2.MEAL
protein 25 g

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

WORKOUT BACK+BICEPS
lat pulldown 4x10-12 (60lb,70,70,70)
bent over row 3x10-12 (40lb, 50, 50lb)
row with dumbell 3x 10 (25lb,25lb, 30lb)
assisted pull ups 3x 10

biceps curl 3x10-12 (20,20,20)
hummer curl standing 3x 10 (20,15,15)
cabel curl 3x10

4.MEAL
3.5 oz chicken boiled
1/3 cup rice
veggies

5.Meal
protein 20g
1 teas almond butter

 

[sasa]

6.meal
3.5oz chicken boiled
veggies

7.meal
protein 20g
1teas almond butter

TOTAL
1380 cal
35g fat
90 g carb
190 protein

 

[sasa]

11/7/2012 WENSDAY

1.Meal
1/2 cup oatmeal
4 egg whites

2.Meal
20g protein

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

4.Meal
3 egg whites
2 oz potatoes
veggies

5.Meal
1/2 cup cottage cheese
8 cashew

6.Meal
3 oz boiled chicken breast
veggies-lettuce, cucumber

7.Meal
1 scoop of protein 20g
1 teas almond butter

Today day OFF- no workout

 

[sasa]

1/8/2012 Thursday

1.meal
1/2cup oatmeal
4 egg whites

2.meal
protein 20g

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

Workout. Should+triceps and 30 min HIIT
should press dumbels. 3x10-12 20lb, 25,25lb
uprigh row. 4x10. 40 lb
lat rise 4x10-12. 12.5 lb, 15,15,15
re erse fly cabels. 3x10-12

triceps overhead. 3x12, 25 lb
tric push down. 3x10 ( 25lb plate on lap)
tric extens cabel. 3x12


HIIt on stepper
5 min level 8
1 min level 17
2 min rest level 9
6 rounds
cool down 10 min level 7, 8

4.Meal
3 oz chicken boiled
1/3 cup rice
veggies

5.Meal
greek yogurt FF 6 oz
1 teas almond butter

6.Meal
3 oz chicken
veggies

7.Meal
pprotein 1 scoop 20g
1 teas almond butter

 

[sasa]

11/9/2012 FRIDAY

1.meal
1/2 cup oatmeal
4 egg whites

2.Meal
protein 20g 1 scoop

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

WORKOUT CHEST + 30 min cardio
push ups 2x 12 rep body weight
chest press machine 4x10rep 55lb
decline press machine 4x10
chest fly 3x10 55lb
incline press 3x 8-10 25lb each side

4.Meal
3 egg whites
1/3 cup rice

5.Meal
cashew
4 oz chicken
salad-lettuce, tomatoes, sprinkle with parmasan

6.Meal
1 scoop of protein 20g
1 teas. almond butter

TOTAL - today so low calories

1254 cal
39g fat
92g carb
146g protein

 

[caligirl85]

Great job on the log Sasa!!

How are your results so far? How are you feeling?

 

[sasa]

Hi,
I feel good, more energy and full of motivation. The only thing, my clothes are tighter so I hope this will go away. I also heard from other people that I look buff. I think I have already put some muscle, but I have a lot of fat that makes me look bigger.
I have a question, Is it true that heavier weights rather than lighter with more rep makes you look like powerlifter?
I also feel hungrier that before...is it bc metabolism is getting faster?

11/10/2012 SATURDAY

preworkout
protein 20g + 1/4 cup fiber one

WORKOUT 20 min cardio + 25 min Plyo exercise- intense (legs)


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

2.Meal
3 oz chicken
1/4 cup rice
lettuce

3.Meal
1/2 cup cottage cheese
1 teas almond butter

4.Meal
3 oz chicken
broccoli with garlic, lettuce, carrot, brousell sprouts
1 glass of red wine

Today calories sux, I even rather don't post it, around 1000cal. Need to add more.

 

[sasa]

11/11/2012 SUNDAY

I couldn't sleep well last nit. I have been toasting and sweating. Uff..menopause? LOL
Than woke up with headache uh

Anyway I was still able to do a lil cardio, so I went out for a run. 30 min that was it.

1.Meal
1/2 cup dry oatmeal
1/2 cup cottage cheese
few blubarries

2.Meal
1/4 cup oatmeal
4 egg whites
1 teas almond butter

3.Meal
chicken 3 oz
1 ww bread

4.Meal
lettuce, beets, corn
chicken

5.Meal
lettuce sprinkl with parmasan
chicken breast