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Approved Log My Diet Training Log - female

lora4ca

lora4ca

EF Logger
EF VIP
Initital Thread - Hello all, on this link you can read the initial thread,
As i was eating a very low calorie and doing a lot of cardio, my hormones got really bad, i wasn't loosing at all weight as much as i exercised , and lately i had extreme water retention
My stats: 26yo, 163cm and 56kg (5' 4"ft and 123lb 4oz)

So i decided to increase my calories to 1700cals with a macros aprox 140C 150P 60F

  • My meal plan will be almost every day the same

1 hour after wake up: 1 scoop of Protein

Breakfast: 2 Whole eggs + 2 Egg Whites, 1 slice of smoked turkey and 1 cucumber

Meals 1, 2 ,3 are the same: 80gr Chicken Breast , 100 Basmati Rice cooked and 1 tsp Olive Oil, also 1 cucumber or tomato

Snack: 1 Medium size Green Apple and 18gr Almonds

Dinner: 2 Whole Eggs , 1 Cucumber and 150Gr Cabbage carrot salad
  • My training routine will be 3 days of strength training and 6 days per week LISS on treadmill, 4-6km
From supps i started to take:
Vitamin B Complex
AlphaSorb C
Boron
Omega-3
Probiotics and Prebiotics
Ahwagandha
ZMA
Digestive Enzymes
Arginine
A diuretic complex to help me the first days
Also i'm waiting for the Yohimbine , DHEA , Garlic Extract and Life Extension, Estrogen for Women Complex

Now i'm trying to avoid gluten because i read that it is good to go gluten free for people with hypo so i'll give it a try to see how it works

(I'm not on a cycle now and have 2 years to be on it since my last comp)
Thank you all,
xo xo
 
lora4ca said:
Initital Thread - Hello all, on this link you can read the initial thread,
As i was eating a very low calorie and doing a lot of cardio, my hormones got really bad, i wasn't loosing at all weight as much as i exercised , and lately i had extreme water retention
My stats: 26yo, 163cm and 56kg (5' 4"ft and 123lb 4oz)

So i decided to increase my calories to 1700cals with a macros aprox 140C 150P 60F

  • My meal plan will be almost every day the same

1 hour after wake up: 1 scoop of Protein

Breakfast: 2 Whole eggs + 2 Egg Whites, 1 slice of smoked turkey and 1 cucumber

Meals 1, 2 ,3 are the same: 80gr Chicken Breast , 100 Basmati Rice cooked and 1 tsp Olive Oil, also 1 cucumber or tomato

Snack: 1 Medium size Green Apple and 18gr Almonds

Dinner: 2 Whole Eggs , 1 Cucumber and 150Gr Cabbage carrot salad
  • My training routine will be 3 days of strength training and 6 days per week LISS on treadmill, 4-6km
From supps i started to take:
Vitamin B Complex
AlphaSorb C
Boron
Omega-3
Probiotics and Prebiotics
Ahwagandha
ZMA
Digestive Enzymes
Arginine
A diuretic complex to help me the first days
Also i'm waiting for the Yohimbine , DHEA , Garlic Extract and Life Extension, Estrogen for Women Complex

Now i'm trying to avoid gluten because i read that it is good to go gluten free for people with hypo so i'll give it a try to see how it works

(I'm not on a cycle now and have 2 years to be on it since my last comp)
Thank you all,
xo xo
Click to expand...
@lora4ca I'm happy you posted this log thank you.

to start off, diet: do NOT eat the same thing every day, you need to modify diet and post your mods as you go, also when you wake up with a scoop of protein you need to add some fish oil to it, you lack omega 3 fats so add 1 tbps of fish oil per day

on training, you said 3/6 we need to see your sets reps weights and exercises, please log those, and lower your training to 5 days on 2 days rest to let your body recover

supplements, those are fine, but dont take diuretics too much its going to be bad long term as it will cause water retention

lastly, please post a face blurred picture so we can see your starting point thanks
 
good start for sure
lets see training in more details please
 
start logging training i think you overtraining and post face blurred picture please
 
lora4ca said:
Initital Thread - Hello all, on this link you can read the initial thread,
As i was eating a very low calorie and doing a lot of cardio, my hormones got really bad, i wasn't loosing at all weight as much as i exercised , and lately i had extreme water retention
My stats: 26yo, 163cm and 56kg (5' 4"ft and 123lb 4oz)

So i decided to increase my calories to 1700cals with a macros aprox 140C 150P 60F

  • My meal plan will be almost every day the same

1 hour after wake up: 1 scoop of Protein

Breakfast: 2 Whole eggs + 2 Egg Whites, 1 slice of smoked turkey and 1 cucumber

Meals 1, 2 ,3 are the same: 80gr Chicken Breast , 100 Basmati Rice cooked and 1 tsp Olive Oil, also 1 cucumber or tomato

Snack: 1 Medium size Green Apple and 18gr Almonds

Dinner: 2 Whole Eggs , 1 Cucumber and 150Gr Cabbage carrot salad
  • My training routine will be 3 days of strength training and 6 days per week LISS on treadmill, 4-6km
From supps i started to take:
Vitamin B Complex
AlphaSorb C
Boron
Omega-3
Probiotics and Prebiotics
Ahwagandha
ZMA
Digestive Enzymes
Arginine
A diuretic complex to help me the first days
Also i'm waiting for the Yohimbine , DHEA , Garlic Extract and Life Extension, Estrogen for Women Complex

Now i'm trying to avoid gluten because i read that it is good to go gluten free for people with hypo so i'll give it a try to see how it works

(I'm not on a cycle now and have 2 years to be on it since my last comp)
Thank you all,
xo xo
Click to expand...
thank you so much for getting this going as a female. any chance of posting some cropped pics?
 
Thank you all for the replies !!

My training routine will look like this, i had something close to it in the past and i enjoyed it
I can't remember my weights because i have at least 6mo to do strength training , till now i did only cardio

2 x Lower Body and 1 Upper
5 x LISS
2 Rest Days

Day 1 - Lower Body and Abs (Monday or Tuesday)

1. Leg Curls 4x15
2. Leg Press 4x15
3. Hip Thrusts 4x12
4. Lunges 4x12 each leg
5. Kickbacks 4x12 each leg

ABS
Superset:
Reverse Crunches 20 & Crunches 20 x4
Russian Twist 4x20


Day 2 - Upper Body (Wednesday or Thursday)

(Chest)
1. Incline dumbbell press 3x12
2. Machine press 3x12

(Back)
1. Machine Row 3x12
2. Deadlifts 3x12

(Shoulders)
1. Shoulder Press 3x12
2. Lateral Raises 3x12 each
3. Arnold Press 3x12


Day 3 - Lower Body (Friday)

1. Leg Curls 4x15
2. Squats 4x15
3. Reverse Lunges 4x12 each
4. RDL 3x12
5. Hip Abduction 4x20

LISS 2-3 km after each workout
2 days LISS 6-7km
2 days Rest - usually on Weekends

(I'll post during the day and the pics)
 
MUSTANG_18 said:
@lora4ca I'm happy you posted this log thank you.

to start off, diet: do NOT eat the same thing every day, you need to modify diet and post your mods as you go, also when you wake up with a scoop of protein you need to add some fish oil to it, you lack omega 3 fats so add 1 tbps of fish oil per day

on training, you said 3/6 we need to see your sets reps weights and exercises, please log those, and lower your training to 5 days on 2 days rest to let your body recover

supplements, those are fine, but dont take diuretics too much its going to be bad long term as it will cause water retention

lastly, please post a face blurred picture so we can see your starting point thanks
Click to expand...
Yep SOME variation in the diet is useful
 
This is my starting point , currently at 56kg , my goal is to loose weight in a healthy way and to balance my hormones as they are bad now from the very very low calorie intake till now
Simple three in a row.webp
 
lora4ca said:
Thank you all for the replies !!

My training routine will look like this, i had something close to it in the past and i enjoyed it
I can't remember my weights because i have at least 6mo to do strength training , till now i did only cardio

2 x Lower Body and 1 Upper
5 x LISS
2 Rest Days

Day 1 - Lower Body and Abs (Monday or Tuesday)

1. Leg Curls 4x15
2. Leg Press 4x15
3. Hip Thrusts 4x12
4. Lunges 4x12 each leg
5. Kickbacks 4x12 each leg

ABS
Superset:
Reverse Crunches 20 & Crunches 20 x4
Russian Twist 4x20


Day 2 - Upper Body (Wednesday or Thursday)

(Chest)
1. Incline dumbbell press 3x12
2. Machine press 3x12

(Back)
1. Machine Row 3x12
2. Deadlifts 3x12

(Shoulders)
1. Shoulder Press 3x12
2. Lateral Raises 3x12 each
3. Arnold Press 3x12


Day 3 - Lower Body (Friday)

1. Leg Curls 4x15
2. Squats 4x15
3. Reverse Lunges 4x12 each
4. RDL 3x12
5. Hip Abduction 4x20

LISS 2-3 km after each workout
2 days LISS 6-7km
2 days Rest - usually on Weekends

(I'll post during the day and the pics)
Click to expand...
@lora4ca good start, I would like to see your weights as you go, please update us every few days, because we need to see how strong or weak you're getting. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
 
lora4ca said:
I'll try to variate my protein source as from carbs i don't have many choices except of potatoes or sweet potatoes as i'm trying to avoid gluten just to see how my thyroid and body will respond to it
Click to expand...
@lora4ca you need more protein and more healthy fats like omega 3 fats (think fish oil) its a requirement for fat loss
stay with gluten free, it's smart
 
lora4ca said:
This is my starting point , currently at 56kg , my goal is to loose weight in a healthy way and to balance my hormones as they are bad now from the very very low calorie intake till now
View attachment 141353
Click to expand...
@lora4ca you're lean already, but you'll need to start the strength training again, not just cardio and keep us posted with details. We need to see the full situation.
 
lora4ca said:
Initital Thread - Hello all, on this link you can read the initial thread,
As i was eating a very low calorie and doing a lot of cardio, my hormones got really bad, i wasn't loosing at all weight as much as i exercised , and lately i had extreme water retention
My stats: 26yo, 163cm and 56kg (5' 4"ft and 123lb 4oz)

So i decided to increase my calories to 1700cals with a macros aprox 140C 150P 60F

  • My meal plan will be almost every day the same

1 hour after wake up: 1 scoop of Protein

Breakfast: 2 Whole eggs + 2 Egg Whites, 1 slice of smoked turkey and 1 cucumber

Meals 1, 2 ,3 are the same: 80gr Chicken Breast , 100 Basmati Rice cooked and 1 tsp Olive Oil, also 1 cucumber or tomato

Snack: 1 Medium size Green Apple and 18gr Almonds

Dinner: 2 Whole Eggs , 1 Cucumber and 150Gr Cabbage carrot salad
  • My training routine will be 3 days of strength training and 6 days per week LISS on treadmill, 4-6km
From supps i started to take:
Vitamin B Complex
AlphaSorb C
Boron
Omega-3
Probiotics and Prebiotics
Ahwagandha
ZMA
Digestive Enzymes
Arginine
A diuretic complex to help me the first days
Also i'm waiting for the Yohimbine , DHEA , Garlic Extract and Life Extension, Estrogen for Women Complex

Now i'm trying to avoid gluten because i read that it is good to go gluten free for people with hypo so i'll give it a try to see how it works

(I'm not on a cycle now and have 2 years to be on it since my last comp)
Thank you all,
xo xo
Click to expand...
nice update here but want to see the foods
 
MUSTANG_18 said:
@lora4ca you need more protein and more healthy fats like omega 3 fats (think fish oil) its a requirement for fat loss
stay with gluten free, it's smart
Click to expand...

I added to my morning protein scoop 10gr of raw
Almonds and 1 softgel omega-3
My daily protein intake is around 130-160gr

I noticed that after the meals with carbs aprox after 2-2.30 hours I’m getting very dizzy and sleepy , so I’ll decrease my rice serving to 80gr instead of 100gr
 
lora4ca said:
I added to my morning protein scoop 10gr of raw
Almonds and 1 softgel omega-3
My daily protein intake is around 130-160gr

I noticed that after the meals with carbs aprox after 2-2.30 hours I’m getting very dizzy and sleepy , so I’ll decrease my rice serving to 80gr instead of 100gr
Click to expand...
@lora4ca good you added healthy fats

on the carbs part if you get dizzy and sleepy you have insulin resistance, you need to cut carbs and increase fats
 
On Sunday 09/07 my calories were still very low , almost 800cals
Monday 10/07
1. 80gr Chicken Breast , 100gr Basmati rice and 30gr Feta cheese light
2. 1 scoop of Protein with 5gr of collagen , 1 medium size apple and 13gr almonds
3. 100gr chicken breast, 80gr Basmati rice, 5gr olive oil and 1 medium size tomate
snack: 1 medium size peach with 50gr cherries and 20gr almonds
4. 200gr chicken breast with a large salad of 2 cucumbers , 1 tomato and 1tbsp olive oil
almost 1640cals 127C 166P 54F

Tuesday 11/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Snack: 1 medium size apple
Meal 1: 60gr Chicken Breast , 80gr Basmati Rice , 5ml Olive Oil
Meal 2: 50gr Chicken tights without skin , 80gr Basmati rice and 5ml Olive Oil
Meal 3: Smoked salmon with boiled potatoes - it was a ready salad
Dinner: 2 whole eggs, 1 slice smoked turkey, 50gr seaweed and 1 cucumber
30min Before sleep 10gr of Protein with 13gr almonds
1640cals 121C 134P 67F

Wednesday 12/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Meal 1: 150gr Plain greek yoghurt 2%fat , 100gr Basmati Rice , 7ml coconut oil
I was out and snacked: 6 french fries, 1 slice of cooked chicken breast and 2 slices of cheese
Meal 2: 108gr Chicken Breast , 90gr Basmati Rice , 5ml Olive Oil and 40gr tomato puree
Dinner: 14gr almonds and 1 medium pear (i know it's wrong but i wasn't hungry at all)
1568cals 116C 132P 63F

All the weights are in cooked food
My weight the previous Thursday was 56kg , today i am 55.5kg
 
lora4ca said:
On Sunday 09/07 my calories were still very low , almost 800cals
Monday 10/07
1. 80gr Chicken Breast , 100gr Basmati rice and 30gr Feta cheese light
2. 1 scoop of Protein with 5gr of collagen , 1 medium size apple and 13gr almonds
3. 100gr chicken breast, 80gr Basmati rice, 5gr olive oil and 1 medium size tomate
snack: 1 medium size peach with 50gr cherries and 20gr almonds
4. 200gr chicken breast with a large salad of 2 cucumbers , 1 tomato and 1tbsp olive oil
almost 1640cals 127C 166P 54F

Tuesday 11/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Snack: 1 medium size apple
Meal 1: 60gr Chicken Breast , 80gr Basmati Rice , 5ml Olive Oil
Meal 2: 50gr Chicken tights without skin , 80gr Basmati rice and 5ml Olive Oil
Meal 3: Smoked salmon with boiled potatoes - it was a ready salad
Dinner: 2 whole eggs, 1 slice smoked turkey, 50gr seaweed and 1 cucumber
30min Before sleep 10gr of Protein with 13gr almonds
1640cals 121C 134P 67F

Wednesday 12/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Meal 1: 150gr Plain greek yoghurt 2%fat , 100gr Basmati Rice , 7ml coconut oil
I was out and snacked: 6 french fries, 1 slice of cooked chicken breast and 2 slices of cheese
Meal 2: 108gr Chicken Breast , 90gr Basmati Rice , 5ml Olive Oil and 40gr tomato puree
Dinner: 14gr almonds and 1 medium pear (i know it's wrong but i wasn't hungry at all)
1568cals 116C 132P 63F

All the weights are in cooked food
My weight the previous Thursday was 56kg , today i am 55.5kg
Click to expand...
@lora4ca protein converts to glucose at a 54% rate (aka to sugar) so when you wake up dont drink a protein shake, stay fasted until breakfast

with breakfast you need to add some fat to it, can you do 1tbsp fish oil?

dinner, nothing is wrong with almonds and pear but at least you are getting calories up (wed)

overall you have to bump up your fat intake and keep carbs under 100 grams
add fish oil omega 3 and add some krill oil if you want an alt

how is your training cardio?
 
I agree with guys, dont eat food even protein shake first thing in morning and always eat a fat with protein so protein shake with some walnuts or almonds.
 
the_alcatraz said:
@lora4ca protein converts to glucose at a 54% rate (aka to sugar) so when you wake up dont drink a protein shake, stay fasted until breakfast

with breakfast you need to add some fat to it, can you do 1tbsp fish oil?

dinner, nothing is wrong with almonds and pear but at least you are getting calories up (wed)

overall you have to bump up your fat intake and keep carbs under 100 grams
add fish oil omega 3 and add some krill oil if you want an alt

how is your training cardio?
Click to expand...
after wake up i always had my breakfast after 3-4h , never felt hungry, but since i increased my calories i'm very hungry in the morning , that's why i added the protein shake, but ok, i'll remove the protein shake , also i'm taking from omega 3 4000mg daily from my supplement , it have a ratio of 500 EPA / 250 DHA per 1000mg , and also 10gr of flaxseed powder
 
ok, i'll increase my fats and keep my carbs at 100gr , and i'll see how it goes
from Monday i'll start my weight training routine that i wrote and i will keep you updated
yesterday from training i did 4km liss and 30min wholebody weight training with only dumbbells
 
lora4ca said:
On Sunday 09/07 my calories were still very low , almost 800cals
Monday 10/07
1. 80gr Chicken Breast , 100gr Basmati rice and 30gr Feta cheese light
2. 1 scoop of Protein with 5gr of collagen , 1 medium size apple and 13gr almonds
3. 100gr chicken breast, 80gr Basmati rice, 5gr olive oil and 1 medium size tomate
snack: 1 medium size peach with 50gr cherries and 20gr almonds
4. 200gr chicken breast with a large salad of 2 cucumbers , 1 tomato and 1tbsp olive oil
almost 1640cals 127C 166P 54F

Tuesday 11/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Snack: 1 medium size apple
Meal 1: 60gr Chicken Breast , 80gr Basmati Rice , 5ml Olive Oil
Meal 2: 50gr Chicken tights without skin , 80gr Basmati rice and 5ml Olive Oil
Meal 3: Smoked salmon with boiled potatoes - it was a ready salad
Dinner: 2 whole eggs, 1 slice smoked turkey, 50gr seaweed and 1 cucumber
30min Before sleep 10gr of Protein with 13gr almonds
1640cals 121C 134P 67F

Wednesday 12/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Meal 1: 150gr Plain greek yoghurt 2%fat , 100gr Basmati Rice , 7ml coconut oil
I was out and snacked: 6 french fries, 1 slice of cooked chicken breast and 2 slices of cheese
Meal 2: 108gr Chicken Breast , 90gr Basmati Rice , 5ml Olive Oil and 40gr tomato puree
Dinner: 14gr almonds and 1 medium pear (i know it's wrong but i wasn't hungry at all)
1568cals 116C 132P 63F

All the weights are in cooked food
My weight the previous Thursday was 56kg , today i am 55.5kg
Click to expand...
great update
 
lora4ca said:
On Sunday 09/07 my calories were still very low , almost 800cals
Monday 10/07
1. 80gr Chicken Breast , 100gr Basmati rice and 30gr Feta cheese light
2. 1 scoop of Protein with 5gr of collagen , 1 medium size apple and 13gr almonds
3. 100gr chicken breast, 80gr Basmati rice, 5gr olive oil and 1 medium size tomate
snack: 1 medium size peach with 50gr cherries and 20gr almonds
4. 200gr chicken breast with a large salad of 2 cucumbers , 1 tomato and 1tbsp olive oil
almost 1640cals 127C 166P 54F

Tuesday 11/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Snack: 1 medium size apple
Meal 1: 60gr Chicken Breast , 80gr Basmati Rice , 5ml Olive Oil
Meal 2: 50gr Chicken tights without skin , 80gr Basmati rice and 5ml Olive Oil
Meal 3: Smoked salmon with boiled potatoes - it was a ready salad
Dinner: 2 whole eggs, 1 slice smoked turkey, 50gr seaweed and 1 cucumber
30min Before sleep 10gr of Protein with 13gr almonds
1640cals 121C 134P 67F

Wednesday 12/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Meal 1: 150gr Plain greek yoghurt 2%fat , 100gr Basmati Rice , 7ml coconut oil
I was out and snacked: 6 french fries, 1 slice of cooked chicken breast and 2 slices of cheese
Meal 2: 108gr Chicken Breast , 90gr Basmati Rice , 5ml Olive Oil and 40gr tomato puree
Dinner: 14gr almonds and 1 medium pear (i know it's wrong but i wasn't hungry at all)
1568cals 116C 132P 63F

All the weights are in cooked food
My weight the previous Thursday was 56kg , today i am 55.5kg
Click to expand...
sister lora need more pics please
 
lora4ca said:
On Sunday 09/07 my calories were still very low , almost 800cals
Monday 10/07
1. 80gr Chicken Breast , 100gr Basmati rice and 30gr Feta cheese light
2. 1 scoop of Protein with 5gr of collagen , 1 medium size apple and 13gr almonds
3. 100gr chicken breast, 80gr Basmati rice, 5gr olive oil and 1 medium size tomate
snack: 1 medium size peach with 50gr cherries and 20gr almonds
4. 200gr chicken breast with a large salad of 2 cucumbers , 1 tomato and 1tbsp olive oil
almost 1640cals 127C 166P 54F

Tuesday 11/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Snack: 1 medium size apple
Meal 1: 60gr Chicken Breast , 80gr Basmati Rice , 5ml Olive Oil
Meal 2: 50gr Chicken tights without skin , 80gr Basmati rice and 5ml Olive Oil
Meal 3: Smoked salmon with boiled potatoes - it was a ready salad
Dinner: 2 whole eggs, 1 slice smoked turkey, 50gr seaweed and 1 cucumber
30min Before sleep 10gr of Protein with 13gr almonds
1640cals 121C 134P 67F

Wednesday 12/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Meal 1: 150gr Plain greek yoghurt 2%fat , 100gr Basmati Rice , 7ml coconut oil
I was out and snacked: 6 french fries, 1 slice of cooked chicken breast and 2 slices of cheese
Meal 2: 108gr Chicken Breast , 90gr Basmati Rice , 5ml Olive Oil and 40gr tomato puree
Dinner: 14gr almonds and 1 medium pear (i know it's wrong but i wasn't hungry at all)
1568cals 116C 132P 63F

All the weights are in cooked food
My weight the previous Thursday was 56kg , today i am 55.5kg
Click to expand...
your diet is pretty good. seaweed sounds good lol
 
My meals the last 2 days , i'll post an update on diet and training every 2-3 days , yesterday i did only cardio , 5km liss and today fasted cardio in am 45min
From Monday i'll start weight training again and i'll keep u updated

Thursday 13/07
1h After wake up: 1 scoop of protein w 10gr almonds and 1 softgel fish oil
Breakfast: 2 whole eggs , 1 egg white, 3 slices of smoked turkey , 70gr blueberries and 5tsp flaxseeds powder
Meal 1: 60gr chicken breast, 60gr basmati rice, 1 cucumber, 5ml olive oil, 40gr seaweeds
Meal 2: 94gr chicken breast, 40gr basmati rice, 1 cucumber, 160gr beetroot boiled , 5ml olive oil
Meal 3: 70gr chicken breast, 60gr basmati rice, 1 cucumber, 35gr feta cheese light and 5ml olive oil
Dinner: 1 whole egg, 2 egg whites , 1 cucumber , 37gr seaweeds

1715cals 130C 162P 59F


Friday 14/07
Breakfast: 2 whole eggs , 2 egg whites, 60gr light feta cheese
Snack: 1 scoop of protein , 10gr flaxseed powder and 14gr almonds
Meal 1: 80gr chicken breast, 70gr basmati rice, 1tbsp olive oil , 1 cucumber, 10gr almonds
Meal 2: 64gr chicken breast, 80gr basmati rice, 50gr seaweed and 58gr boiled beetroot
Meal 3: 1 scoop of protein , 16gr flaxseed powder and 24gr almonds ( i wasn't hungry but because the calories would be very low a protein shake was easier)

1583kcal 86C 125P 83F
 
lora4ca said:
My meals the last 2 days , i'll post an update on diet and training every 2-3 days , yesterday i did only cardio , 5km liss and today fasted cardio in am 45min
From Monday i'll start weight training again and i'll keep u updated

Thursday 13/07
1h After wake up: 1 scoop of protein w 10gr almonds and 1 softgel fish oil
Breakfast: 2 whole eggs , 1 egg white, 3 slices of smoked turkey , 70gr blueberries and 5tsp flaxseeds powder
Meal 1: 60gr chicken breast, 60gr basmati rice, 1 cucumber, 5ml olive oil, 40gr seaweeds
Meal 2: 94gr chicken breast, 40gr basmati rice, 1 cucumber, 160gr beetroot boiled , 5ml olive oil
Meal 3: 70gr chicken breast, 60gr basmati rice, 1 cucumber, 35gr feta cheese light and 5ml olive oil
Dinner: 1 whole egg, 2 egg whites , 1 cucumber , 37gr seaweeds

1715cals 130C 162P 59F


Friday 14/07
Breakfast: 2 whole eggs , 2 egg whites, 60gr light feta cheese
Snack: 1 scoop of protein , 10gr flaxseed powder and 14gr almonds
Meal 1: 80gr chicken breast, 70gr basmati rice, 1tbsp olive oil , 1 cucumber, 10gr almonds
Meal 2: 64gr chicken breast, 80gr basmati rice, 50gr seaweed and 58gr boiled beetroot
Meal 3: 1 scoop of protein , 16gr flaxseed powder and 24gr almonds ( i wasn't hungry but because the calories would be very low a protein shake was easier)

1583kcal 86C 125P 83F
Click to expand...
@lora4ca you're doing a lot of rice on tuesday , please switch out rice meals with sweet potatoes and oatmeal at least 1 to 1
and please push up the omega 3 fats

and I'm looking forward to new updates
 
lora4ca said:
On Sunday 09/07 my calories were still very low , almost 800cals
Monday 10/07
1. 80gr Chicken Breast , 100gr Basmati rice and 30gr Feta cheese light
2. 1 scoop of Protein with 5gr of collagen , 1 medium size apple and 13gr almonds
3. 100gr chicken breast, 80gr Basmati rice, 5gr olive oil and 1 medium size tomate
snack: 1 medium size peach with 50gr cherries and 20gr almonds
4. 200gr chicken breast with a large salad of 2 cucumbers , 1 tomato and 1tbsp olive oil
almost 1640cals 127C 166P 54F

Tuesday 11/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Snack: 1 medium size apple
Meal 1: 60gr Chicken Breast , 80gr Basmati Rice , 5ml Olive Oil
Meal 2: 50gr Chicken tights without skin , 80gr Basmati rice and 5ml Olive Oil
Meal 3: Smoked salmon with boiled potatoes - it was a ready salad
Dinner: 2 whole eggs, 1 slice smoked turkey, 50gr seaweed and 1 cucumber
30min Before sleep 10gr of Protein with 13gr almonds
1640cals 121C 134P 67F

Wednesday 12/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Meal 1: 150gr Plain greek yoghurt 2%fat , 100gr Basmati Rice , 7ml coconut oil
I was out and snacked: 6 french fries, 1 slice of cooked chicken breast and 2 slices of cheese
Meal 2: 108gr Chicken Breast , 90gr Basmati Rice , 5ml Olive Oil and 40gr tomato puree
Dinner: 14gr almonds and 1 medium pear (i know it's wrong but i wasn't hungry at all)
1568cals 116C 132P 63F

All the weights are in cooked food
My weight the previous Thursday was 56kg , today i am 55.5kg
Click to expand...
@lora4ca dont overdo the cardio be careful and get fats up
 
SteveMobsterG said:
Any cardio and or gym work?
Click to expand...
Last week was: 5 days i made cardio , 5km daily (6.6-6.8km/h speed) and 1 day i made 30min whole body with weights
From today i'll start weight training 3-4 days per week and cardio 5 days
Later this day i'll update with the workout i made
 
On Saturday 15/07 my diet was:
Breakfast: 2 whole eggs, 2 egg whites , 27gr light feta cheese and 21gr almonds
Meal 1: 76gr chicken breast, 80gr basmati rice, 5ml olive oil and 72gr boiled beetroots
Meal 2: 100gr chicken breast, 100gr basmati rice, 5ml olive oil and 10gr almonds
Snack: 1 medium size apple w 10gr almonds
Meal 3: 80gr chicken tights without skin and 50gr parmesan
Snack 2: (i was at the movie and had with me 1 small pear, 1 peach and 20gr almonds
aprox 1859cals 125C 139P 91F

Sunday 16/07
Breakfast: 2 whole eggs, 2 egg whites , 40gr feta cheese and 1 small peach
Meal 1: 60gr chicken breaast, 60gr basmati rice, 5ml olive oil and 1 pear
Aprox 690cals for these 2 meal

On Dinner we ate out so it was an untracked meal, mexican food, i ate protein and fats, it was chicken breast with vegetables , a salad with beef mince and lettuce and 1 glass of white wine , also half scoop of ice cream
 
lora4ca said:
I'll add sweet potatoes in some meals instead of rice, oatmeal is nice but i get bloated after it
Click to expand...
@lora4ca you're bloated from oatmeal because you dont have enough fiber in your diet

now that I see your routine more its clear as day

please get psyllium husk fiber (it's cheap) and add 2 tbps of psyllium husk per day, 1 in morning with water and 1 tbsp at night
yes you'll be a bit bloated but in 1 week it will clear your whole digestion up
 
lora4ca said:
On Saturday 15/07 my diet was:
Breakfast: 2 whole eggs, 2 egg whites , 27gr light feta cheese and 21gr almonds
Meal 1: 76gr chicken breast, 80gr basmati rice, 5ml olive oil and 72gr boiled beetroots
Meal 2: 100gr chicken breast, 100gr basmati rice, 5ml olive oil and 10gr almonds
Snack: 1 medium size apple w 10gr almonds
Meal 3: 80gr chicken tights without skin and 50gr parmesan
Snack 2: (i was at the movie and had with me 1 small pear, 1 peach and 20gr almonds
aprox 1859cals 125C 139P 91F

Sunday 16/07
Breakfast: 2 whole eggs, 2 egg whites , 40gr feta cheese and 1 small peach
Meal 1: 60gr chicken breaast, 60gr basmati rice, 5ml olive oil and 1 pear
Aprox 690cals for these 2 meal

On Dinner we ate out so it was an untracked meal, mexican food, i ate protein and fats, it was chicken breast with vegetables , a salad with beef mince and lettuce and 1 glass of white wine , also half scoop of ice cream
Click to expand...
@lora4ca your diet is getting better but still low fiber and low omega 3 fats
i mentioned omeag 3 fats like fish oil but no response, can you please add omega 3 fats to the diet?
 
i got the inputs diet but how about training?
also omega 3 fats where are they?
 
lora4ca said:
On Saturday 15/07 my diet was:
Breakfast: 2 whole eggs, 2 egg whites , 27gr light feta cheese and 21gr almonds
Meal 1: 76gr chicken breast, 80gr basmati rice, 5ml olive oil and 72gr boiled beetroots
Meal 2: 100gr chicken breast, 100gr basmati rice, 5ml olive oil and 10gr almonds
Snack: 1 medium size apple w 10gr almonds
Meal 3: 80gr chicken tights without skin and 50gr parmesan
Snack 2: (i was at the movie and had with me 1 small pear, 1 peach and 20gr almonds
aprox 1859cals 125C 139P 91F

Sunday 16/07
Breakfast: 2 whole eggs, 2 egg whites , 40gr feta cheese and 1 small peach
Meal 1: 60gr chicken breaast, 60gr basmati rice, 5ml olive oil and 1 pear
Aprox 690cals for these 2 meal

On Dinner we ate out so it was an untracked meal, mexican food, i ate protein and fats, it was chicken breast with vegetables , a salad with beef mince and lettuce and 1 glass of white wine , also half scoop of ice cream
Click to expand...
you using a rice cooker on the rice or just stove top?
 
lora4ca said:
On Saturday 15/07 my diet was:
Breakfast: 2 whole eggs, 2 egg whites , 27gr light feta cheese and 21gr almonds
Meal 1: 76gr chicken breast, 80gr basmati rice, 5ml olive oil and 72gr boiled beetroots
Meal 2: 100gr chicken breast, 100gr basmati rice, 5ml olive oil and 10gr almonds
Snack: 1 medium size apple w 10gr almonds
Meal 3: 80gr chicken tights without skin and 50gr parmesan
Snack 2: (i was at the movie and had with me 1 small pear, 1 peach and 20gr almonds
aprox 1859cals 125C 139P 91F

Sunday 16/07
Breakfast: 2 whole eggs, 2 egg whites , 40gr feta cheese and 1 small peach
Meal 1: 60gr chicken breaast, 60gr basmati rice, 5ml olive oil and 1 pear
Aprox 690cals for these 2 meal

On Dinner we ate out so it was an untracked meal, mexican food, i ate protein and fats, it was chicken breast with vegetables , a salad with beef mince and lettuce and 1 glass of white wine , also half scoop of ice cream
Click to expand...
nice job, i like the additions
 
MUSTANG_18 said:
@lora4ca your diet is getting better but still low fiber and low omega 3 fats
i mentioned omeag 3 fats like fish oil but no response, can you please add omega 3 fats to the diet?
Click to expand...
i'm taking 4gr of omega 3 from supplements, with a good ratio of epa and dha, do i need more?
 
Vadim Fedorov said:
what supplements you taking daily ? I dont see it
Click to expand...
Vitamin B Complex
AlphaSorb C
Boron
Omega-3
Probiotics and Prebiotics
Ahwagandha
ZMA
Digestive Enzymes
Arginine
A diuretic complex to help me the first days

from today i'll start: Yohimbine , DHEA , Garlic Extract and Life Extension, Estrogen for Women Complex
 
thank you all for the replies , i never thought that the fiber may be the issue, because of the amount of cucumber i'm eating and salad i thought i;m good :)
 
lora4ca said:
thank you all for the replies , i never thought that the fiber may be the issue, because of the amount of cucumber i'm eating and salad i thought i;m good :)
Click to expand...
@lora4ca its soluble vs insoluble fiber, even if cucumbers and greens were all soluble (which they are NOT) 1 cucumber is 2 grams of fiber and you need 20-30 grams per day minimum of husk. I suggest you add 2 tbps of psyllium husk fiber powder every day, 1 am 1 pm.
 
lora4ca said:
Vitamin B Complex
AlphaSorb C
Boron
Omega-3
Probiotics and Prebiotics
Ahwagandha
ZMA
Digestive Enzymes
Arginine
A diuretic complex to help me the first days

from today i'll start: Yohimbine , DHEA , Garlic Extract and Life Extension, Estrogen for Women Complex
Click to expand...
@lora4ca dont take anymore diuretics, they will make you more bloated in the long term

estrogen for women? please list ingredients

also, what probiotics and prebiotics are you taking? do you have spore based ones?

and I dont see vitamin D there
 
Ulter said:
update us on training what did you train last 2 days?
Click to expand...
Saturday was rest day
Yesterday i did lower body:
Leg Curls 20 20 16 16 - 20kg
Leg Press 4x20reps - 30kg
Hip Abduction 25 25 20 20 - 20g
Kickbacks 4x15 - 10g

ABS
Reverse crunches 4x20
Cable ab crunches 20x10kg 12x15kg the 2x20 - 20kg
LISS - 4km

Due to long time without weight training i started with low weights to adapt my body

Today i'll make upper body and tomorrow fasted cardio
On Thursday lower body and friday upper body
 
MUSTANG_18 said:
@lora4ca dont take anymore diuretics, they will make you more bloated in the long term

estrogen for women? please list ingredients

also, what probiotics and prebiotics are you taking? do you have spore based ones?

and I dont see vitamin D there
Click to expand...
this is the one that i ordered
Serving Size: 1 Vegetarian Tablet
Amount Per Serving% Daily Value
Calcium (as dicalcium phosphate)70 mg5%
Phosphorus (as dicalcium phosphate)50 mg4%
Broccoli super concentrate extract (seed, plant, aerial) [providing glucosinolates]300 mg**
Novasoy® soy isoflavone concentrate [std. to 40% isoflavones]137.5 mg**
HMRlignan™ Norway spruce (Picea abies) lignan extract (knot wood) [std. to 90% hydroxymatairesinol potassium complex]56 mg**
Dong quai extract (root) [std. to 1% ligustilide]25 mg**
Licorice extract (root)25 mg**
Chaste tree extract (fruit) [std. to 5% flavonoids]20 mg**
Estro8PN® hops extract (flower) [providing 8-prenylnaringenin]14.4 mg**
** Daily Value not established.
 
MUSTANG_18 said:
@lora4ca dont take anymore diuretics, they will make you more bloated in the long term

estrogen for women? please list ingredients

also, what probiotics and prebiotics are you taking? do you have spore based ones?

and I dont see vitamin D there
Click to expand...
i stoped to take vitamin D because on all my lab tests i have high vitamin D, above the required
 
MUSTANG_18 said:
@lora4ca its soluble vs insoluble fiber, even if cucumbers and greens were all soluble (which they are NOT) 1 cucumber is 2 grams of fiber and you need 20-30 grams per day minimum of husk. I suggest you add 2 tbps of psyllium husk fiber powder every day, 1 am 1 pm.
Click to expand...
True. Nowhere near enough
 
lora4ca said:
On Saturday 15/07 my diet was:
Breakfast: 2 whole eggs, 2 egg whites , 27gr light feta cheese and 21gr almonds
Meal 1: 76gr chicken breast, 80gr basmati rice, 5ml olive oil and 72gr boiled beetroots
Meal 2: 100gr chicken breast, 100gr basmati rice, 5ml olive oil and 10gr almonds
Snack: 1 medium size apple w 10gr almonds
Meal 3: 80gr chicken tights without skin and 50gr parmesan
Snack 2: (i was at the movie and had with me 1 small pear, 1 peach and 20gr almonds
aprox 1859cals 125C 139P 91F

Sunday 16/07
Breakfast: 2 whole eggs, 2 egg whites , 40gr feta cheese and 1 small peach
Meal 1: 60gr chicken breaast, 60gr basmati rice, 5ml olive oil and 1 pear
Aprox 690cals for these 2 meal

On Dinner we ate out so it was an untracked meal, mexican food, i ate protein and fats, it was chicken breast with vegetables , a salad with beef mince and lettuce and 1 glass of white wine , also half scoop of ice cream
Click to expand...
I like the updates
 
my diet on Monday and yesterday was:
Monday 17/07
Breakfast: 2 whole eggs, 2 egg whites, 42gr light feta cheese, 1 cucmber, 20gr almonds
Meal 1: 80gr chicken breast, 80gr sweet potato , 25gr almonds, 5ml olive oil
Meal 2: 110gr canned tuna (in water), 80gr basmati rice , 1 medium size tomato, 70gr pickled cucumbers, 5ml olive oil, 30gr almonds
Snack: 1 scoop of protein, 10gr flaxseed powder, 15gr almonds
Dinner: 1 wholed egg, 1 egg white, 170gr cabbage carrot salad, 5ml olive oil 1 cucmber, 30gr almonds
aprox 1853cals 99C 147P 99F

Tuesday 18/07
Breakfast: 2 whole eggs, 2 egg whites, 28gr light feta cheese, 1 slice smoked turkey , 1 cucmber
Meal 1: 80gr chicken breast, 130gr sweet potato , 1 cucumber, 53gr boiled beetroot, 1tsp olive oil, 1tsp mustard
Snack: 1 scoop of protein , 15gr flaxseed powder, 15gr almonds
Meal 2: 70gr chicken breast, 100gr basmati rice, 1tsp olive oil, 30gr seaweed
Dinner: 200gr plain greek yoghurt 2%, 6gr organic cacao powder, 30gr almonds, 130gr cabbage carrot salad
Aprox 1658cals 117C 140P 70F
 
i was feeling very tired yesterday and did only liss 4km on treadmill
So today in the morning i made my upper body routine

Shoulder Press 4kg x 20reps , 5kg x12 , 5kg x12 ,5kg x8 - on each hand
Lateral raises 4 sets of 12 reps , 4kg in each hand
Front raises (used a weight plate) 5kg x12, 4kg x12, 4kg x12
Arnold press 5kg x12, 4kg x12, 4kg x12, 4kg x10 - on each hand

Incline chest press 3 sets of 12 reps, 4kg each hand
Back:
Dumbell row 2sets of 12 reps , 4kg
Machine Row 3sets of 12reps , 7.5kg on each side

Abs , superset
Reverse crunches x20 & cable ab crunches 10kg x20
Reverse crunches x20 & cable ab crunches 10kg x20
Reverse crunches x15 & cable ab crunches 10kg x15

LISS 3km
 
I noticed that my body is responding very well to so many calories, my water retention is gone and i'm looking leaner, also my mood and energy are better
 
lora4ca said:
my diet on Monday and yesterday was:
Monday 17/07
Breakfast: 2 whole eggs, 2 egg whites, 42gr light feta cheese, 1 cucmber, 20gr almonds
Meal 1: 80gr chicken breast, 80gr sweet potato , 25gr almonds, 5ml olive oil
Meal 2: 110gr canned tuna (in water), 80gr basmati rice , 1 medium size tomato, 70gr pickled cucumbers, 5ml olive oil, 30gr almonds
Snack: 1 scoop of protein, 10gr flaxseed powder, 15gr almonds
Dinner: 1 wholed egg, 1 egg white, 170gr cabbage carrot salad, 5ml olive oil 1 cucmber, 30gr almonds
aprox 1853cals 99C 147P 99F

Tuesday 18/07
Breakfast: 2 whole eggs, 2 egg whites, 28gr light feta cheese, 1 slice smoked turkey , 1 cucmber
Meal 1: 80gr chicken breast, 130gr sweet potato , 1 cucumber, 53gr boiled beetroot, 1tsp olive oil, 1tsp mustard
Snack: 1 scoop of protein , 15gr flaxseed powder, 15gr almonds
Meal 2: 70gr chicken breast, 100gr basmati rice, 1tsp olive oil, 30gr seaweed
Dinner: 200gr plain greek yoghurt 2%, 6gr organic cacao powder, 30gr almonds, 130gr cabbage carrot salad
Aprox 1658cals 117C 140P 70F
Click to expand...
have you considered eating in more of a time restricted window to boost energy?
 
lora4ca said:
my diet on Monday and yesterday was:
Monday 17/07
Breakfast: 2 whole eggs, 2 egg whites, 42gr light feta cheese, 1 cucmber, 20gr almonds
Meal 1: 80gr chicken breast, 80gr sweet potato , 25gr almonds, 5ml olive oil
Meal 2: 110gr canned tuna (in water), 80gr basmati rice , 1 medium size tomato, 70gr pickled cucumbers, 5ml olive oil, 30gr almonds
Snack: 1 scoop of protein, 10gr flaxseed powder, 15gr almonds
Dinner: 1 wholed egg, 1 egg white, 170gr cabbage carrot salad, 5ml olive oil 1 cucmber, 30gr almonds
aprox 1853cals 99C 147P 99F

Tuesday 18/07
Breakfast: 2 whole eggs, 2 egg whites, 28gr light feta cheese, 1 slice smoked turkey , 1 cucmber
Meal 1: 80gr chicken breast, 130gr sweet potato , 1 cucumber, 53gr boiled beetroot, 1tsp olive oil, 1tsp mustard
Snack: 1 scoop of protein , 15gr flaxseed powder, 15gr almonds
Meal 2: 70gr chicken breast, 100gr basmati rice, 1tsp olive oil, 30gr seaweed
Dinner: 200gr plain greek yoghurt 2%, 6gr organic cacao powder, 30gr almonds, 130gr cabbage carrot salad
Aprox 1658cals 117C 140P 70F
Click to expand...
@lora4ca thats more balanced i like this diet
 
lora4ca said:
this is the one that i ordered
Serving Size: 1 Vegetarian Tablet
Amount Per Serving% Daily Value
Calcium (as dicalcium phosphate)70 mg5%
Phosphorus (as dicalcium phosphate)50 mg4%
Broccoli super concentrate extract (seed, plant, aerial) [providing glucosinolates]300 mg**
Novasoy® soy isoflavone concentrate [std. to 40% isoflavones]137.5 mg**
HMRlignan™ Norway spruce (Picea abies) lignan extract (knot wood) [std. to 90% hydroxymatairesinol potassium complex]56 mg**
Dong quai extract (root) [std. to 1% ligustilide]25 mg**
Licorice extract (root)25 mg**
Chaste tree extract (fruit) [std. to 5% flavonoids]20 mg**
Estro8PN® hops extract (flower) [providing 8-prenylnaringenin]14.4 mg**
** Daily Value not established.
Click to expand...
@lora4ca you have low estrogen? why would you take this? its for hypo-estrogenic women ( meaning women with LOW estrogen on blood work) have you done blood work?
 
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