The UPT Transformation Contest Thread
Moderators: Boss Man, cassiegose
Yes...I have been eating like this for 1 1/2 years now. You really do get used to it. I did have a few breaks in between but not for very long....maybe a week and occasionally on weekends. I know at times it seems like you just can't another bite. 8 ounces is a lot of protein to consume, even for me. And yes. I'm always stuffed 
amber - most general rules go out the window for a 28 day intensive plan..yes sugar is gogod after a workout but when we're trying to lose the maximum amount of fat (most of us are anyway) in the shortest amount of time, you want glycogen stores low to draw out for energy...you don;t really starches really only in certain situations but you can get by for general workouts and there are starches on our high day plan...stick to the plan, very important...oh and there's no 10% cheat during this either...i am sure you are fuelling yourself perfectly for your workouts, it's imply a different plan that's throwing you a little but stick with it
luanne - that's seems about right to me...food is quite low really i think, maybe you were undereating to start with? as long as the protions are correct, just remember the program gets harder each week as:
1 - the cardio workouts get longer each week
2 - each time you repeat those 10min zones, you must get more reps then the last one EVERYTIME so come week 3 and 4 you'll be working harder then you ever have before
3 - cal's don't increase as the workouts gets harder
so even if it seems like a lot now, you'll be thinking week 3 and 4 that it may be not enough
internet cable that runs to the electricity pole outside was torn down by garbage trucks so internet access at home but keep posting here and sending to site and I'll answer them from work
keep up the good work everyone
www.uponlinetraining.com
luanne - that's seems about right to me...food is quite low really i think, maybe you were undereating to start with? as long as the protions are correct, just remember the program gets harder each week as:
1 - the cardio workouts get longer each week
2 - each time you repeat those 10min zones, you must get more reps then the last one EVERYTIME so come week 3 and 4 you'll be working harder then you ever have before
3 - cal's don't increase as the workouts gets harder
so even if it seems like a lot now, you'll be thinking week 3 and 4 that it may be not enough
internet cable that runs to the electricity pole outside was torn down by garbage trucks so internet access at home but keep posting here and sending to site and I'll answer them from work
keep up the good work everyone
www.uponlinetraining.com
Help! What is the Conditioner 1 - it says start at 0 seconds, perform prescribed number of reps....but doesn't say what exercises??? I go to the gym first thing in the morning - hope you are out there Swanso.
P.S. I can't e-mail your site, computer issue.
Work has been VERY busy otherwise I wouldn't be last minute Sally here! Sorry!
P.S. I can't e-mail your site, computer issue.
Work has been VERY busy otherwise I wouldn't be last minute Sally here! Sorry!
lets do burpees:
http://www.youtube.com/watch?v=c_Dq_NCzj8M
start on the "0" of every minute and do 15 reps for the first set.
The second set starts when the second hand gets back to the "0" so if 15 reps takes you 40secs, you get 20secs rest before you go again.
do 5 sets of this.
make sense?
computer problem from end or your end?
www.uponlinetraining.com
http://www.youtube.com/watch?v=c_Dq_NCzj8M
start on the "0" of every minute and do 15 reps for the first set.
The second set starts when the second hand gets back to the "0" so if 15 reps takes you 40secs, you get 20secs rest before you go again.
do 5 sets of this.
make sense?
computer problem from end or your end?
www.uponlinetraining.com
I'll do best! Today's Workout
Warmed up with Supine Bridges, then 3 sets of 20 jumping jacks.
Strength - DB Rows 30 lbs 3 x 5 x 2 paired with Bench Press 3 x 5 45 lbs (bar only) 90 sec rest
Density - Lat Pulldown 50 lbs. 5 x 8, paired with Dead lifts (3 sets of 8 combo hip extension- mixed up Density and EDT), 2 sets of 8 stiff leg - both 75 lbs. 60 sec rest
EDT - Push Up with Hip Extension/Reverse Lunge Cable Row (40lbs) 6 x 8 - No rest
Conditioner - Burpees impossible for me - replaced with 5 sets of Mountain Walkers and 5 sets of Squat Jumps - OMG was I beat!!! Hope that was ok Swanso.....
Felt good! And guess what?? I got on the scale this morning and was the lowest since I started back in December...using normal AM weigh in time - not sure what will happen at 6 PM next Sunday, but because I was feeling so fat I had to check! After today's conditioner in particular there is no way I can't lose weight!
Warmed up with Supine Bridges, then 3 sets of 20 jumping jacks.
Strength - DB Rows 30 lbs 3 x 5 x 2 paired with Bench Press 3 x 5 45 lbs (bar only) 90 sec rest
Density - Lat Pulldown 50 lbs. 5 x 8, paired with Dead lifts (3 sets of 8 combo hip extension- mixed up Density and EDT), 2 sets of 8 stiff leg - both 75 lbs. 60 sec rest
EDT - Push Up with Hip Extension/Reverse Lunge Cable Row (40lbs) 6 x 8 - No rest
Conditioner - Burpees impossible for me - replaced with 5 sets of Mountain Walkers and 5 sets of Squat Jumps - OMG was I beat!!! Hope that was ok Swanso.....
Felt good! And guess what?? I got on the scale this morning and was the lowest since I started back in December...using normal AM weigh in time - not sure what will happen at 6 PM next Sunday, but because I was feeling so fat I had to check! After today's conditioner in particular there is no way I can't lose weight!
luanne,
Try these:
http://www.youtube.com/watch?v=CIQx1FiQt50
I have one of friends doing them as she can't do a full burpee. But she adds a hop in the end just like the original burpee. Eventually you can do them!
Try these:
http://www.youtube.com/watch?v=CIQx1FiQt50
I have one of friends doing them as she can't do a full burpee. But she adds a hop in the end just like the original burpee. Eventually you can do them!
Thanks Boopster!
Those I can do!
I think replacement exercises, mountain climbers and squat jumps were pretty vigourous exercises - I almost look forward to doing the beginner burpees instead!:):)
Are there other exercises that we'll be using for the Conditioner piece or are burpees what we should do every time?
Almost forgot - Chiropractor told me today to stop doing anything that involves right shoulder due to a tendon strain in rotator cuff for 1 week. None of the exercises I do bother shoulder, with the minor exception of a bit of a falter (weakness) sometimes when I do shoulder presses and am in the down (forget what that's called)mode. I do not want to stop this program - anything I can do to replace some of the moves? I'm thinking not - so if that's true I'll keep going and rest and repair after the program ends. If I experience "pain" I will reassess the situation, but so far so good.
Those I can do!
I think replacement exercises, mountain climbers and squat jumps were pretty vigourous exercises - I almost look forward to doing the beginner burpees instead!:):)
Are there other exercises that we'll be using for the Conditioner piece or are burpees what we should do every time?
Almost forgot - Chiropractor told me today to stop doing anything that involves right shoulder due to a tendon strain in rotator cuff for 1 week. None of the exercises I do bother shoulder, with the minor exception of a bit of a falter (weakness) sometimes when I do shoulder presses and am in the down (forget what that's called)mode. I do not want to stop this program - anything I can do to replace some of the moves? I'm thinking not - so if that's true I'll keep going and rest and repair after the program ends. If I experience "pain" I will reassess the situation, but so far so good.
No problem! Not sure about other exercises to replace a burpee cause those are tough! But, Troy advised me of this for Condtioner 2 which should be Day 8 on our plan:ldematto wrote:Thanks Boopster!
Are there other exercises that we'll be using for the Conditioner piece or are burpees what we should do every time?
2 basic one's really. Squats and Inverted Rows, Squats and Push Ups, Burpees and Push Ups or something like that.
Bodyweight stuff is best so we dont have to pick up / out down equipment.
The 2nd conditioning part is to choose 2 exercises (prefarbly full body or lower and upper body at the very least) and alternate sets between each for 10 reps then 9 reps then 8 reps etc all the way down to 1 rep with no rest at all. Time this and beat it each time you repeat that session. You may make up 2 or more of these so you don't repeat the same one all the time.
This is what he e-mailed me...hope it helps!
did already take the shoulder stuff out of yours? i'm pretty sure i did...
forthe conditioning part i'd rather the same exercise...you're meant to do 5 sets 1st go then increase 1 set each time you repeat it, not do 10 straight off the bat
seeing as though you've done 10 straight away i wouldn' want to go backwards so keep yesturday as you did it for the rest of the program but start each set every 55secs instead of 60secs and decrease 5secs each time you do it
make sense?
if you think you can go faster on the hard intervals for the cardio then do so but remeber on week 4 we have to the hard part 6 times and we want that speed to be the same for all of them
DO NOT WEIGH IN DURING THE WEEK, WE ARE ALL WEIGHING IN SUNDAY EVENINGS AT 6PM
www.uponlinetraining.com
forthe conditioning part i'd rather the same exercise...you're meant to do 5 sets 1st go then increase 1 set each time you repeat it, not do 10 straight off the bat
seeing as though you've done 10 straight away i wouldn' want to go backwards so keep yesturday as you did it for the rest of the program but start each set every 55secs instead of 60secs and decrease 5secs each time you do it
make sense?
if you think you can go faster on the hard intervals for the cardio then do so but remeber on week 4 we have to the hard part 6 times and we want that speed to be the same for all of them
DO NOT WEIGH IN DURING THE WEEK, WE ARE ALL WEIGHING IN SUNDAY EVENINGS AT 6PM
www.uponlinetraining.com
I won't weigh in again