11/15/07 Log: Shapeshift Week 4 Impressions

Down 0.2 lb today to 139.6 after another day of clean eats. I am keeping today at the low end of my zigzag again and focusing on water chugging. The turkey meal with my MIL has been moved to Sunday after the Trash the Dress photo session, so no worries about stuffing myself on pecan pie and ice cream! I just need to stay focused for the next 72 hours. 😉

I am doing a bodyweight workout day, starting with 15 minutes of plyometrics this morning. At lunch I’ll be walking and doing some TT bodyweight interval circuits or the advanced athletic training from the bonus Shapeshift chapter. Wrapping things up will be 15 minutes of yoga at home tonight to alleviate the light DOMS in my glutes and back from this week’s new SS exercises.

Have I mentioned lately how effective Shapeshift is at working my posterior chain? After 4 weeks, I swear I can actually feel a difference in force production when I sprint now (running at 8.5 mph doesn’t even feel fast anymore–I have to go 9 mph and up for over 60 seconds to feel winded), and my butt and hamstrings are finally developing some shape. I was always so quad dominant that those rear muscles never got worked properly and therefore lagged behind and looked sad and flat. I see more back definition, too!

I am *very* happy with this program!

Now that the weather is cooling down, I may even give the SS advanced athletic training bonus workouts a try in the great outdoors. They remind me of PT grass drills from my military days.

I just hope that it stays relatively warm (mid-80s) through Sunday, or Chris and I will be freezing our butts off at Wekiwa Springs. It may be tough to smile in a carefree and attractive manner through chattering teeth and a soaking wet wedding gown.

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WORKOUT
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– Plyo X (15 minutes)
– Walk (15 minutes)
– TT Bodyweight circuits and/or Shapeshift Advanced Athletic Training (30 min)
– Yoga (15-30 minutes)

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NUTRITION
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M1: 3 egg whites/1 whole egg, 60g raisins and oats
M2: 1/2 c. light soy milk, 1/2 scoop mocha protein powder, 1/2 oz. cashews
M3: 3 oz. sauteed tilapia filet with chives and Creole seasoning, 1 c. asparagus veggie mix, 4 oz. baked sweetpotato slices
M4: 2 rice cakes, 1 T. ANPB
M5: 3 oz. sauteed tilapia filet with chives and Creole seasoning, 2 c. spinach, 1/2 c. mandarin oranges, 1/2 oz. toasted walnuts, 2 T. Newman’s low-fat Asian Sesame Ginger dressing
M6: 1/2 c. light soy milk, 1/2 scoop mocha protein powder, 1/2 oz. cashews (optional)

Misc: 1 gallon water/green tea, 6 fish oil caps, 1 multivitamin, 1 calcium + D, 1 vitamin C, 5g l-glutamine

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