Hey Shapefitters,
The UPT Transformation Contest starts today (Monday 18th May) so I've set a thread here where those who signed up can gather and share their thoughts and encouragement as well as provide a little social support for each other.
Fot those of you who don't know what it is, it's a 28 day program with all training and diet supplied by good self specifically for each enterant.
For more information go here:
www.uponlinetraining.com
Feel free to chip in with some positive reinforcment for those doing it.
Thanks
The UPT Transformation Contest Thread
Moderators: Boss Man, cassiegose
Day 1 - DeMatto
Below is what I did based on interpretation. PLEASE correct me if I'm doing anything wrong!
Hip Flexor - 3 x 5 x 2 - On mat but floor knee discomfort
I DID DO DEAD LIFTS - LEFT THEM OUT! 65 LBS 3 X 5
Bench Press 5 x 8 (45lb Bar only) very difficult for me. Incline Bench Press is easier for me.
Squat/Shoulder Press Combo - used 15 lb DB's 3 x 8
Stiff Legged Dead Lift/Bent Row Combo 15 lbs DB's - 3 x 8 (paired-no rest) Should I be using barbell only?
Squats 65 lbs. 1 x 15, Push Ups 12 (couldn't do 15), Bench Jumps (not fav) and feeble attempt at Prone Ab Braces - body feels like ten tons when I do these and VERY difficult to pick up much less hold for any period of time.
Any suggestions, corrections, etc, appreciate all the help I can get.
FOOD - High Carb Day
1 Scoop Protein - 1 c organic fat free milk -1/3 banana, 1 teas flax oil, 1 teas peanut butter.
Workout - 1 scoop Protein with 8 oz water immediately following.
1 cup Oatmeal (cooked) sprinkled with cinnamon - 3 tbsp. Sunflower seeds
2/3 c egg whites, 1 egg with yolk - 3 tbsp. spinach and artichoke hummus
2 oz pork loin, 1 cup veggies (eggplant, spinach and tomatoes) 3 tbsp Avocado
8 oz Baked Cod - yummy! With 1 c spinach and 4 tbsp avocado.
Cottage Cheese/Almonds
Seems like lots of food!!
Below is what I did based on interpretation. PLEASE correct me if I'm doing anything wrong!
Hip Flexor - 3 x 5 x 2 - On mat but floor knee discomfort
I DID DO DEAD LIFTS - LEFT THEM OUT! 65 LBS 3 X 5
Bench Press 5 x 8 (45lb Bar only) very difficult for me. Incline Bench Press is easier for me.
Squat/Shoulder Press Combo - used 15 lb DB's 3 x 8
Stiff Legged Dead Lift/Bent Row Combo 15 lbs DB's - 3 x 8 (paired-no rest) Should I be using barbell only?
Squats 65 lbs. 1 x 15, Push Ups 12 (couldn't do 15), Bench Jumps (not fav) and feeble attempt at Prone Ab Braces - body feels like ten tons when I do these and VERY difficult to pick up much less hold for any period of time.
Any suggestions, corrections, etc, appreciate all the help I can get.
FOOD - High Carb Day
1 Scoop Protein - 1 c organic fat free milk -1/3 banana, 1 teas flax oil, 1 teas peanut butter.
Workout - 1 scoop Protein with 8 oz water immediately following.
1 cup Oatmeal (cooked) sprinkled with cinnamon - 3 tbsp. Sunflower seeds
2/3 c egg whites, 1 egg with yolk - 3 tbsp. spinach and artichoke hummus
2 oz pork loin, 1 cup veggies (eggplant, spinach and tomatoes) 3 tbsp Avocado
8 oz Baked Cod - yummy! With 1 c spinach and 4 tbsp avocado.
Cottage Cheese/Almonds
Seems like lots of food!!
Last edited by ldematto on Mon May 18, 2009 7:59 pm, edited 3 times in total.
ha! im off to a good start! stubborn yet i will try. 
worked up a good sweat after this and it feels good to workout again. its been a bit to long. so im glad to get motivated into doing it again.
i do worry by next week that muscle rebound may kick in a lot more after these good workouts and feel the weight i use will become to light. i know its said to use the same weight week after week but what if it DOES become to light? in ways that, i dont feel like im getting as much out of it as i should be. should i add some or stay the same?
right NOW, the weights i use is a good start back up after this surgery. there is no pain no discomfort and im ok to go and do this but i still dont want to OVER do it. but after a week and it seems to light.....then what? stay with it or add weight?
and question for you all and anyone... when eating 5-6 meals a day, i have the first 4 done easy but its the last one or two meals, being that its dinner time, hard to pick out. what are the kind of things you eat for the last two meals of the day? i work out in the mornings so dont need to factor in that. so who eats when, around this time?
worked up a good sweat after this and it feels good to workout again. its been a bit to long. so im glad to get motivated into doing it again.i do worry by next week that muscle rebound may kick in a lot more after these good workouts and feel the weight i use will become to light. i know its said to use the same weight week after week but what if it DOES become to light? in ways that, i dont feel like im getting as much out of it as i should be. should i add some or stay the same?
right NOW, the weights i use is a good start back up after this surgery. there is no pain no discomfort and im ok to go and do this but i still dont want to OVER do it. but after a week and it seems to light.....then what? stay with it or add weight?
and question for you all and anyone... when eating 5-6 meals a day, i have the first 4 done easy but its the last one or two meals, being that its dinner time, hard to pick out. what are the kind of things you eat for the last two meals of the day? i work out in the mornings so dont need to factor in that. so who eats when, around this time?
Well it depends. Most people could go for something easy like a basic Stirfry, Chicken and Veggies, something like that.
Last meal, maybe just a small amount of Peanuts, bit of Beans on Toast, some Large Mushroom Heads, with Low Fat Cheese on, grilled.
Perhaps something like Eggs on Toast, or a small bowl of Cereal and sone Yoghurt perhaps Maybe make the Yoghurt Nut, for additional Monousaturated Fats.
As for the weights, just go very slightly up. If you work with lb's, then go up a little bit and see how it goes. Don't increase by something like 5lbs, perhaps go 2lbs and see what happens.
Last meal, maybe just a small amount of Peanuts, bit of Beans on Toast, some Large Mushroom Heads, with Low Fat Cheese on, grilled.
Perhaps something like Eggs on Toast, or a small bowl of Cereal and sone Yoghurt perhaps Maybe make the Yoghurt Nut, for additional Monousaturated Fats.
As for the weights, just go very slightly up. If you work with lb's, then go up a little bit and see how it goes. Don't increase by something like 5lbs, perhaps go 2lbs and see what happens.
For this program, meals 5 & 6 (for me anyway as I think it may be different depending on weight) has no starch, but 4 servings of protein 1 veggie and 3 fats, and the last meal 2 protein .5 veggie and 2 fats, so we are somewhat limited to what we eat. I will have some fish, spinach and maybe some avocado for meal 5, some cottage cheese and fiber one yogurt - need to talk to Swanso about some additions to the protein list for last meal on high and normal carb days. Can't wait for "Crab" day 
"Don't limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve"
Great first day! Met friend Holly at the gym this morning and we rocked it out together. Felt good to do a different routine today.
Had a great little snack today for those of you looking to try a great portable one. Turkey breast wrapped in cheddar cheese and 1/2 apple is YUMMY!
Also had a 6 ounce grilled salmon fillet topped with 4 tbs. of guacamole
(only made with avocado, fresh garlic, splash lime juice, and cilantro) and steamed sugar snap peas. It was delicious!
I grilled about 6 chicken breasts earlier while fish was on and packed them in fridge for easy grabs through the week and also steamed some asparagus and fresh broccoli for veggie choices. A good tip for this type of eating is to make a bunch of protein 1-2 days of the week and you are less likely to fall off the wagon.
I will have some low fat cottage cheese with a small portion of fruit and some raw almonds later before I turn in
Awesome first day! Interval training tomorrow everyone, good luck!
Great first day! Met friend Holly at the gym this morning and we rocked it out together. Felt good to do a different routine today.
Had a great little snack today for those of you looking to try a great portable one. Turkey breast wrapped in cheddar cheese and 1/2 apple is YUMMY!
Also had a 6 ounce grilled salmon fillet topped with 4 tbs. of guacamole
(only made with avocado, fresh garlic, splash lime juice, and cilantro) and steamed sugar snap peas. It was delicious!
I grilled about 6 chicken breasts earlier while fish was on and packed them in fridge for easy grabs through the week and also steamed some asparagus and fresh broccoli for veggie choices. A good tip for this type of eating is to make a bunch of protein 1-2 days of the week and you are less likely to fall off the wagon.
I will have some low fat cottage cheese with a small portion of fruit and some raw almonds later before I turn in
Awesome first day! Interval training tomorrow everyone, good luck!
Hope,Hope4Life wrote:should i add some or stay the same?
right NOW, the weights i use is a good start back up after this surgery. there is no pain no discomfort and im ok to go and do this but i still dont want to OVER do it. but after a week and it seems to light.....then what? stay with it or add weight?
I agree with Boss Man on bumping up the weights a little and if your form is not sacrificed, you should be good to go.
just a quickie before i train some clients, day 1 strength is hip flexor stretch, glute activation (suopine bridge or mini band side step) then deadlifts, not just the stretchHip Flexor - 3 x 5 x 2 - On mat but floor knee discomfort
also should have been a bench and row pair for the density part, not just bench press
edt are also for sets of 6 not 8 and you can increase wt if it's too easy...basically you want it as hard as you can from start to fonsoish and it's better to have to decrease the wt to maintain the sets of 6 then it is to get all sets at 6 with the same wt
the last part is bodyweight only, no wts for whatever reps you can do with good form
also i'd stear off yoghurt during this, too much sugar
you can add any protein in really but it can't be protein and carbs like yoghurt is so some form of meat or meat substitute is your best bet...just abide by the portion set up though MOST IMPORTANT
amber - add wt if you can definately
everyone - for meals that call for fruit/veg portions AFTER training i'd advise to have veg for best results...fruit is sugar after all
keep up the good work though
ok - I'll have cottage cheese and some almonds for last meal. Darn - I just bought some great yogurt 
I read it literally - guess I need to know the exercise lingo - not strong suit apparently:(
I'll work on it for Wednesday. Will send you an e-mail for further clarification.
Cardio is going to be tough for me - 20 minutes at level 5 will kill me, much less increasing to 10 at some point. I'm the one who does 6.6 to 6.8 for 30 seconds tops!
I'll do best!
I read it literally - guess I need to know the exercise lingo - not strong suit apparently:(
I'll work on it for Wednesday. Will send you an e-mail for further clarification.
Cardio is going to be tough for me - 20 minutes at level 5 will kill me, much less increasing to 10 at some point. I'm the one who does 6.6 to 6.8 for 30 seconds tops!
I'll do best!
Cardio Day 2 - DeMatto
4 minute warm up at 3.4 mph
1 minute intervals at 6.2 mph, then 3.4 mph for 2 minutes x 3
4 minutes at 2.9 mph
20 minutes at 4.2 mph
4 minutes cool down at 2.9 mph
Incline 2
Previously I did 10 intervals at 6.6 /6.8 mph for 30 secs and it was hard sometimes to get to the 30 secs, so 6.2 for 1 minute was challenging for me - but felt I could increase somewhat. Possibly more difficult with additional intervals.
Did I do it right Swanso?
FOOD - Normal Carb Day
Meal 1 Protein Shake with 1 1/2 sc of protein w flax oil - 1 teas of peanut butter.
Cardio
Meal 2 3 oz of Chicken Breast
Meal 3 8 oz extra lean ground beef 97% 1.5 c cauliflower, 18 almonds
Meal 4 4.5 oz chicken 2 c spinach (=1/2 serving) 1 tsp Peanut Butter, 12 almonds
Meal 5 8 oz Cod topped with parm cheese and spices, 1 c green beans - 4 walnuts
Meal 6 4 oz ground beef 97%, 1.5 tbsp hummus, 2 tsp Peanut butter
***Couldn't eat Meal 6 !!
.
Hard to believe I'm going to lose weight with the peanut butter alone!:)
4 minute warm up at 3.4 mph
1 minute intervals at 6.2 mph, then 3.4 mph for 2 minutes x 3
4 minutes at 2.9 mph
20 minutes at 4.2 mph
4 minutes cool down at 2.9 mph
Incline 2
Previously I did 10 intervals at 6.6 /6.8 mph for 30 secs and it was hard sometimes to get to the 30 secs, so 6.2 for 1 minute was challenging for me - but felt I could increase somewhat. Possibly more difficult with additional intervals.
Did I do it right Swanso?
FOOD - Normal Carb Day
Meal 1 Protein Shake with 1 1/2 sc of protein w flax oil - 1 teas of peanut butter.
Cardio
Meal 2 3 oz of Chicken Breast
Meal 3 8 oz extra lean ground beef 97% 1.5 c cauliflower, 18 almonds
Meal 4 4.5 oz chicken 2 c spinach (=1/2 serving) 1 tsp Peanut Butter, 12 almonds
Meal 5 8 oz Cod topped with parm cheese and spices, 1 c green beans - 4 walnuts
Meal 6 4 oz ground beef 97%, 1.5 tbsp hummus, 2 tsp Peanut butter
***Couldn't eat Meal 6 !!
.
Hard to believe I'm going to lose weight with the peanut butter alone!
:)
Last edited by ldematto on Tue May 19, 2009 8:41 pm, edited 1 time in total.
cardio day 2 for me too! and our tred is broken and will try to it later so i popped in some new batteries to get the bike working again. its nothing hugely special but it does the job! i will stick with the bike for a bit. being that im not in full training for a race anytime soon lol but i really need the circulation amp in legs.
the fruit after workouts....i thought sugar was a good thing for post workout meal tho? idk if i read it wrong but i thought sugar helped feed the muscles?
carb/cardio question- i know runners and how the carbo load the night before the race. or how carbs are just good before cardio cus of energy. im still working on cut back of starches and survived yesterday but im wondering if and when i might need something...would it be best on a weight training day...say around dinner....bc for one i had a higher intense workout that day and two, the next morning is cardio.....so if i had night of minor splurge with carbs/starches would it be best the nights before i have cardio? just curious yesterday was a lot more protien then i have been used to so im working on that and got chicken and turkey all ready to go. but theres still that 10% you can cheat i just rather make it worth it and eat it the right night to benifit the next days workout. if that all made sense lol
the fruit after workouts....i thought sugar was a good thing for post workout meal tho? idk if i read it wrong but i thought sugar helped feed the muscles?
carb/cardio question- i know runners and how the carbo load the night before the race. or how carbs are just good before cardio cus of energy. im still working on cut back of starches and survived yesterday but im wondering if and when i might need something...would it be best on a weight training day...say around dinner....bc for one i had a higher intense workout that day and two, the next morning is cardio.....so if i had night of minor splurge with carbs/starches would it be best the nights before i have cardio? just curious
yesterday was a lot more protien then i have been used to so im working on that and got chicken and turkey all ready to go. but theres still that 10% you can cheat i just rather make it worth it and eat it the right night to benifit the next days workout. if that all made sense lolSugars increase Protein into Muscles.
As for high GI carbs after workouts with a Dinner, yes that's fine, but limit them. Don't go nuts, and if you need to have at least 25% of the Carbs in the meal from lower GI sources like Broccoli, Mushrooms, Tomatos etc etc, or more like 50-75%, to reduce Bloodsugar impact if you're concerned you still might get too high a spike.
Some Yoghurts are quitre Sugary, but some Pre and Pro-biotics are lower Sugar, so you could look into those as a possibility.
As for high GI carbs after workouts with a Dinner, yes that's fine, but limit them. Don't go nuts, and if you need to have at least 25% of the Carbs in the meal from lower GI sources like Broccoli, Mushrooms, Tomatos etc etc, or more like 50-75%, to reduce Bloodsugar impact if you're concerned you still might get too high a spike.
Some Yoghurts are quitre Sugary, but some Pre and Pro-biotics are lower Sugar, so you could look into those as a possibility.