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Approved Log My Diet Training Log - female
- Thread starter lora4ca
- Start date
APPROVED LOG
Yes , i have done it mid May
I have a new appointment with my endo in 2 weeks from now
This are my last results
Yes , but it’s really hard for me to boost so much food like in a 8h window for example
I’m starting my meals at 10-11am and the last one it’s at 9-10pm
Ofc, i’ll post tomorrow some
I had low levels on my last labs that i did mid May , but I didn’t start to take the supp yet, i have a new blood work in 2 weeks and I’ll see how it goes, maybe I’ll don’t need it
@lora4ca lets see the bloods
@lora4ca stick to wider window you need more food with your thyroid
If you get the weights (esp on presses) up a LITTLE (like to 6kg) you'll see a massive difference
6kg i can do, but no more than 6-8reps, usually i work in a 12-15rep range
but i'll try each week to improve my weight and will see how it goes
sister yo should train with my daughter
sister I in texas. how far greece by truck if i coem visit? mobster live in oklahoma not far from me. truck almost fixed, need new axel and we g2g.Nooo , I’m in Greece
like the food
Food looking good just no seaweed 
Very nice training session
@lora4ca we are here for you as your trainers and helpers, we will guide you just keep updating us so we know your situation
Wednesday 19/07
Breakfast: 2 whole eggs, 2 egg whites, 30gr light feta cheese,11 gr almonds
Snack: 1 scoop of protein , 15gr flaxseed powder, 1 small apple
Meal 1: 60gr chicken breast, 140gr sweet potato , 10gr almonds, 117gr boiled beetroot
Meal 2: 70gr chicken breast, 100gr basmati rice , 5ml olive oil
Meal 3: i snacked on a bowl of fruits , it was 1 big peach, almost 150gr grapes and 200gr watermelon
Dinner was out, a ceaser salad, it had a little amount of chicken but because of the dressing i assume it had 400cals
aprox 2014cals 163C 147P 86F
Thursday 20/07
Breakfast: 150gr plain greek yoghurt 2% , 20gr oats, 3gr cocoa powder and 14gr almonds
Meal 1: 80gr chicken breast, 90gr basmati rice , 5gr olive oil
Meal 2: 100gr canned tuna in water, 100gr basmati rice, 1tsp olive oil, 30gr almonds, 5ml olive oil
Snack: 1 low carb protein bar with 20gr almonds
Dinner: 100gr chicken breast, 20gr almonds, 1 cucumber, 1 tomato
Aprox 1884cals 130C 152P 91F
This week my appetite is bigger, i think it's because i started training again , and also i'm craving chocolate a lot
Breakfast: 2 whole eggs, 2 egg whites, 30gr light feta cheese,11 gr almonds
Snack: 1 scoop of protein , 15gr flaxseed powder, 1 small apple
Meal 1: 60gr chicken breast, 140gr sweet potato , 10gr almonds, 117gr boiled beetroot
Meal 2: 70gr chicken breast, 100gr basmati rice , 5ml olive oil
Meal 3: i snacked on a bowl of fruits , it was 1 big peach, almost 150gr grapes and 200gr watermelon
Dinner was out, a ceaser salad, it had a little amount of chicken but because of the dressing i assume it had 400cals
aprox 2014cals 163C 147P 86F
Thursday 20/07
Breakfast: 150gr plain greek yoghurt 2% , 20gr oats, 3gr cocoa powder and 14gr almonds
Meal 1: 80gr chicken breast, 90gr basmati rice , 5gr olive oil
Meal 2: 100gr canned tuna in water, 100gr basmati rice, 1tsp olive oil, 30gr almonds, 5ml olive oil
Snack: 1 low carb protein bar with 20gr almonds
Dinner: 100gr chicken breast, 20gr almonds, 1 cucumber, 1 tomato
Aprox 1884cals 130C 152P 91F
This week my appetite is bigger, i think it's because i started training again , and also i'm craving chocolate a lot
Yesterday i did lower body, my weight improved from the prev session
Seat leg curls 15x 25kg, 15x 30kg, 15x 30kg, 15x 30kg
Leg Press 20x 40kg, 15x 50kg, 12x 60kg, 10x 60kg
Hip Thrusts 10x 27.5kg, 10x 27.5kg, 8x 27.5kg
Lunges 12 x5kg , 15x 5kg, 12x 5kg (5kg in each hand)
Hip Abductions 20x 25kg, 20x 25kg, 20x 25kg
Seat leg curls 15x 25kg, 15x 30kg, 15x 30kg, 15x 30kg
Leg Press 20x 40kg, 15x 50kg, 12x 60kg, 10x 60kg
Hip Thrusts 10x 27.5kg, 10x 27.5kg, 8x 27.5kg
Lunges 12 x5kg , 15x 5kg, 12x 5kg (5kg in each hand)
Hip Abductions 20x 25kg, 20x 25kg, 20x 25kg
i'll try with the chocolate if i'll see that i'm craving it again
about the fiber yes, i'm taking 2tsp of psyllium daily , 1 in the morning and 1 in the evening and i think my digestion is getting better , i'll try to stick to this workout routine and calories and will see how it goes, but i'm already happy because i have energy again and my mood is better
thanks, after my comp i tried to stay lean and then i was in a very vicious circle with very little food and binge eating, my hormones got worse and my body just stopped to respond
with the encouragement of my man i wrote here and decided to finally up my calories, and i'm happy that he told me to write as you all are helping a lot
with the encouragement of my man i wrote here and decided to finally up my calories, and i'm happy that he told me to write as you all are helping a lot
keep it up. you are very lean amazing
sister yo remind me of middle daughter. she got yo figure too
look forward to seeing more diet plan
APPROVED LOG
always watching your log
nice work on the food
Looking fantastic! Super lean.
Try to leg press at least 2x bodyweight
Keep grinding you got this 
Very tight waist
fiber is a issue, i almost don't have it at all, i started to take 2tsp of psyllium husk daily but i'll increase it to 2 tbsp and will add in my diet more vegetables and kiwi
Looking forward to the update!
@lora4ca are you using psyllium husk whole or powder? different thing
vegetables can be insoluble fiber, you need soluble fiber like psyllium
waiting @lora4ca on updates
glad she's enjoying training , it's a must nowadays for a healthy lifestyle
powder, do i need whole?
Friday 21/07 , it was a rest day
Breakfast: 2 whole eggs, 1 egg white , 30gr oats, 2 slices of light gouda cheese , 10almonds, 10 cherry tomatoes
Meal 1: 90gr lean beef mince, 90gr basmati rice, 1 small tomatoe, 10 almonds, 1tbsp olive oil
Meal 2: 100gr chicken breast, 100gr basmati rice, 1 cucumber, 5ml olive oil
Snak: 15 almonds, 2 slices light gouda cheese
Dinner: 200gr plain greek yoghurt 2% fat, 1tsp cocoa powder, 20almonds
aprox 1674cals, 117C 125P 75F
Saturday 22/07 , did upper body
Breakfast: 30gr oats, 3 egg whites , 10almonds, 1 slices light gouda cheese, 1/2 scoop of protein
Meal 1: 2 whole eggs, 2 egg whites, 14 almonds, 1 cucumber , 30gr light feta cheese
these 2 meals were aprox 675cals, then i had some untracked ones, i ate out for dinner , it was mexican food like the last time, but more on this saturday, also i ate a slice of cake and 2 scoops of ice cream , drank 2 glass of wine
So i woked up on Sunday and was feeling very bad, bloated, with heartburn and a lot of water retention, sure this will be a lesson to don't do it again
Breakfast: 2 whole eggs, 1 egg white , 30gr oats, 2 slices of light gouda cheese , 10almonds, 10 cherry tomatoes
Meal 1: 90gr lean beef mince, 90gr basmati rice, 1 small tomatoe, 10 almonds, 1tbsp olive oil
Meal 2: 100gr chicken breast, 100gr basmati rice, 1 cucumber, 5ml olive oil
Snak: 15 almonds, 2 slices light gouda cheese
Dinner: 200gr plain greek yoghurt 2% fat, 1tsp cocoa powder, 20almonds
aprox 1674cals, 117C 125P 75F
Saturday 22/07 , did upper body
Breakfast: 30gr oats, 3 egg whites , 10almonds, 1 slices light gouda cheese, 1/2 scoop of protein
Meal 1: 2 whole eggs, 2 egg whites, 14 almonds, 1 cucumber , 30gr light feta cheese
these 2 meals were aprox 675cals, then i had some untracked ones, i ate out for dinner , it was mexican food like the last time, but more on this saturday, also i ate a slice of cake and 2 scoops of ice cream , drank 2 glass of wine
So i woked up on Sunday and was feeling very bad, bloated, with heartburn and a lot of water retention, sure this will be a lesson to don't do it again
On Sunday 23/07 i kept it low cals , rest day
Breakfast: 2 whole eggs, 2 egg whites, 1 slice of smoked turkey and 30gr feta cheese
Snack: 1 big pear
Lunch: 100gr chicken breast, 100gr basmati rice, 1 tomatoe, 15gr feta cheese, 1tsp olive oil
Dinner: 200gr plain greek yoghurt 2% fat, gr coconut oil, 1 kiwi
aprox 1200cals 109C 89P 44F
Monday 24/07 , kept it low carb, did LISS 6km
Breakfast: 2 whole eggs, 2 egg whites, 30gr light feta cheese , 1 tomatoe, half apple
Lunch: 80gr chicken breast, 80gr basmati rice, 1 tomatoe, 45gr seaweeds, 15 almonds
Snack: 2 slices light gouda cheese, 15 almonds
Dinner: 200gr chicken breast, and a salad with 1 tomatoe 1 cucumber 1tsp olive oil and 60gr feta cheese
almost 1500cals 59C 150P 71F
Breakfast: 2 whole eggs, 2 egg whites, 1 slice of smoked turkey and 30gr feta cheese
Snack: 1 big pear
Lunch: 100gr chicken breast, 100gr basmati rice, 1 tomatoe, 15gr feta cheese, 1tsp olive oil
Dinner: 200gr plain greek yoghurt 2% fat, gr coconut oil, 1 kiwi
aprox 1200cals 109C 89P 44F
Monday 24/07 , kept it low carb, did LISS 6km
Breakfast: 2 whole eggs, 2 egg whites, 30gr light feta cheese , 1 tomatoe, half apple
Lunch: 80gr chicken breast, 80gr basmati rice, 1 tomatoe, 45gr seaweeds, 15 almonds
Snack: 2 slices light gouda cheese, 15 almonds
Dinner: 200gr chicken breast, and a salad with 1 tomatoe 1 cucumber 1tsp olive oil and 60gr feta cheese
almost 1500cals 59C 150P 71F
On Saturday my upper body routine was:
Shoulder presses 15x 5kg, 11x 6kg, 10x 6kg, 9x 6kg (on each hand)
Lateral Raises 15x 3kg, 10x 4kg, 15x 3kg, 12x 3kg (on each hand)
Front raises 12x 4kg x3 sets (used a weight plate)
Arnold press 15x 4kg, 10x 5kg, 9x 5kg (on each hand)
ABS superset
Reverse Crunches 20, 15, 10 & Ab Crunches 20x 10kg, 20x 10kg, 10x 15kg
At the end did 2.5km LISS
Shoulder presses 15x 5kg, 11x 6kg, 10x 6kg, 9x 6kg (on each hand)
Lateral Raises 15x 3kg, 10x 4kg, 15x 3kg, 12x 3kg (on each hand)
Front raises 12x 4kg x3 sets (used a weight plate)
Arnold press 15x 4kg, 10x 5kg, 9x 5kg (on each hand)
ABS superset
Reverse Crunches 20, 15, 10 & Ab Crunches 20x 10kg, 20x 10kg, 10x 15kg
At the end did 2.5km LISS
On Monday 24/07 i did LISS 6km and today i did upper body , was feeling very tired , i don't know if it's the weather (in Greece now it's very very hot , we have almost 45 degrees ) , or just i was tired
My workout was:
Shoulder presses 17x 5kg, 12x 5kg, 12x 5kg, 8x 6kg (on each hand)
Lateral Raises 15x 4kg, 15x 4kg , 12x 4kg (on each hand)
Arnold press 9x 5kg, 10x 5kg, 10x 5kg (on each hand)
Front raises 15x 4kg, 15x 4kg , 12x 5kg (used a weight plate)
ABS superset Reverse Crunches 20 , 15, 13 & Cable Ab Crunches 20x 10kg , 15x 15kg, 15x 5kg
In the evening if i'll have energy i'll do some liss , 2-3km maybe
My workout was:
Shoulder presses 17x 5kg, 12x 5kg, 12x 5kg, 8x 6kg (on each hand)
Lateral Raises 15x 4kg, 15x 4kg , 12x 4kg (on each hand)
Arnold press 9x 5kg, 10x 5kg, 10x 5kg (on each hand)
Front raises 15x 4kg, 15x 4kg , 12x 5kg (used a weight plate)
ABS superset Reverse Crunches 20 , 15, 13 & Cable Ab Crunches 20x 10kg , 15x 15kg, 15x 5kg
In the evening if i'll have energy i'll do some liss , 2-3km maybe
Updates are awesome.....keep them coming.........
Fantastic updates keep em rocking
On Tuesday 25/07 my diet was:
Breakfast: 2 whole eggs w 20gr oats , 40gr light feta cheese, 90gr cherry tomatoes
1 kiwi and 10 almonds
Snack 1: 1 scoop of protein , 15gr flaxseed powder, 70gr bilberries, half an apple and 10 almonds
Meal 1 : 80gr chicken breast, 120gr sweet potatoe, 5ml olive oil and 10gr mustard
7 cherry tomatoes , 1 cucumber and 10 almonds
Snack 2: 20gr protein, 5 cocoa powder, 5ml coconut oil, 15 almonds
Dinner: 80gr chicken breast, 100gr beans, 60gr pickled cucumbers, 200gr cherry tomatoes , 5ml olive oil
aprox. 1672cals 127C 133P 71F
Today Wednesday i did lower body (energy levels ok, i did it fasted):
Seated Leg Curls 15x 30kg, 12x 35kg, 10x 35kg, 11x 30kg
Leg Press 15x 40kg, 15x 50kg, 12x 60kg, 12x 60kg
Hip Abduction 20x 25kg, 15x 30kg, 15x 30kg, 12x 35kg
Lunges 15x 5kg, 15x 6kg, 12x 7kg, 12x 7kg
Cardio 2.6km LISS,
my rest between sets are 60sec always , but today i increased it to 90sec
Breakfast: 2 whole eggs w 20gr oats , 40gr light feta cheese, 90gr cherry tomatoes
1 kiwi and 10 almonds
Snack 1: 1 scoop of protein , 15gr flaxseed powder, 70gr bilberries, half an apple and 10 almonds
Meal 1 : 80gr chicken breast, 120gr sweet potatoe, 5ml olive oil and 10gr mustard
7 cherry tomatoes , 1 cucumber and 10 almonds
Snack 2: 20gr protein, 5 cocoa powder, 5ml coconut oil, 15 almonds
Dinner: 80gr chicken breast, 100gr beans, 60gr pickled cucumbers, 200gr cherry tomatoes , 5ml olive oil
aprox. 1672cals 127C 133P 71F
Today Wednesday i did lower body (energy levels ok, i did it fasted):
Seated Leg Curls 15x 30kg, 12x 35kg, 10x 35kg, 11x 30kg
Leg Press 15x 40kg, 15x 50kg, 12x 60kg, 12x 60kg
Hip Abduction 20x 25kg, 15x 30kg, 15x 30kg, 12x 35kg
Lunges 15x 5kg, 15x 6kg, 12x 7kg, 12x 7kg
Cardio 2.6km LISS,
my rest between sets are 60sec always , but today i increased it to 90sec
It's better. After all it's gotta clean the gut
@lora4ca psyllium husk powder is stronger than husk
try half a scoop of husk if needed
your diet overall is very good.
APPROVED LOG
how is your sleep? i dont see it here
sister yo lookin good
Yes, 4 days already, i had it at 2 tsp but increased it to 2tbsp from yesterday, i have very bad constipations in general, I hope it will improve
I wouldn’t say an enemy but yea , i try to limit them to 1-2 daily and berries, they have a lot of sugar
Yes yes!! I have more energy, my mood is better and I have more strength at the gym , the prev year i ate barely 1000-1200cals and my weights at the gym were always the same, not to mention my every hour mood swings
The only days that i felt like crap was on this Sunday till Thursday because of the untracked food i ate on Saturday
From yesterday (Wednesday) I’m better, also on Monday morning i woke up almost 2kilos up from all the water retention i had from Saturday
Today it’s better, 1kilos is gone
More as a stomach filler than a gut health cleaner
okay , i didn't know it, once the powder it's over i'll take the whole one
@lora4ca make sure to drink at least 500ML of water with each 2 tbsp of psyllium husk or it will dehydrate you and cause digestive problems (I mean on TOP of the water you use to mix it), while you think it will bloat you, it will Not because the psyllium absorbs the water
@lora4ca dont stop tracking and dont fall off the schedule
@lora4ca I suggest you use n2guard every day as an organ liver cleanse and it has a light diuretic in it, 2 caps per day, it's a must for you
i took a look and i'll order it, with so many supps that i'm taking for sure i need a liver protection
Wednesday 26/07
Breakfast: 2 whole eggs w 20gr oats , 40gr light feta cheese, 1 slice ligh gouda cheese, 1 kiwi, 1 cucumber
Snack 1: 20gr protein, 1tbsp flaxseed powder, 1tbsp chia seeds , 10 almonds
Lunch: 80gr chicken breast, 130gr sweet potato, 15 almonds , 1 cucumber
Dinner: 130gr chicken breast, 3 bell peppers, 1tbsp olive oil
Also had 1 slice of homemade feta cheese pie, almost 150gr, i would say it had 450cals
aprox 1900cals 135C 137P 88F
Thursday 27/07
Breakfast: 2 whole eggs w 40gr oats , 40gr light feta cheese, 1 kiwi, 1 cucumber, 14 almonds
Snack 1: 20gr protein, 1tbsp flaxseed powder, 1tbsp chia seeds , 20 almonds
Lunch: 100 canned tuna in water, 150gr sweet potato, 80gr boiled beetroot , 20 almonds and 100gr berries
Snack 2: 20gr protein, half an apple, 15 almonds, 1tsp cocoa powder
Dinner: 3 egg whites w 20gr oats, 30gr chicken breast, 150gr cherry tomatoes and 15 almonds
aprox 1800 cals 156C 131P 76F
Breakfast: 2 whole eggs w 20gr oats , 40gr light feta cheese, 1 slice ligh gouda cheese, 1 kiwi, 1 cucumber
Snack 1: 20gr protein, 1tbsp flaxseed powder, 1tbsp chia seeds , 10 almonds
Lunch: 80gr chicken breast, 130gr sweet potato, 15 almonds , 1 cucumber
Dinner: 130gr chicken breast, 3 bell peppers, 1tbsp olive oil
Also had 1 slice of homemade feta cheese pie, almost 150gr, i would say it had 450cals
aprox 1900cals 135C 137P 88F
Thursday 27/07
Breakfast: 2 whole eggs w 40gr oats , 40gr light feta cheese, 1 kiwi, 1 cucumber, 14 almonds
Snack 1: 20gr protein, 1tbsp flaxseed powder, 1tbsp chia seeds , 20 almonds
Lunch: 100 canned tuna in water, 150gr sweet potato, 80gr boiled beetroot , 20 almonds and 100gr berries
Snack 2: 20gr protein, half an apple, 15 almonds, 1tsp cocoa powder
Dinner: 3 egg whites w 20gr oats, 30gr chicken breast, 150gr cherry tomatoes and 15 almonds
aprox 1800 cals 156C 131P 76F
yesterday i did upper body , energy levels are so much better than this Monday , and my gut is better, no more constipation,
one problem that i have these days is that i wake up in the middle of the night and i'm hungry , i didn't had these before, and i'm eating a good amount of calories
Shoulder Press 15x 6kg, 12x 6kg, 10x 6kg, 9x 6kg
Lateral Raises 12x 4kg, 12x 4kg, 15x 3kg
Arnold Press 12x 5kg, 10x 5kg, 10x 5kg
Chest incline Press 15x 10kg, 10x 15kg, 8x 15kg
ABS:
Reverse Crunches x28, x16, x12
Cable ab Crunches 25x 15kg, 20x 15kg, 15x 15kg
Russian Twist 24x 10kg, 24x 10kg , 20x 10kg
LISS 2.5km
one problem that i have these days is that i wake up in the middle of the night and i'm hungry , i didn't had these before, and i'm eating a good amount of calories
Shoulder Press 15x 6kg, 12x 6kg, 10x 6kg, 9x 6kg
Lateral Raises 12x 4kg, 12x 4kg, 15x 3kg
Arnold Press 12x 5kg, 10x 5kg, 10x 5kg
Chest incline Press 15x 10kg, 10x 15kg, 8x 15kg
ABS:
Reverse Crunches x28, x16, x12
Cable ab Crunches 25x 15kg, 20x 15kg, 15x 15kg
Russian Twist 24x 10kg, 24x 10kg , 20x 10kg
LISS 2.5km
Nice update. Keep it up
@lora4ca can you please export the info from the app hard to see for 99% of users, paste the training text here
From friday 2tsp and from monday took it to 2tbsp , from Wednesday my gut started to work as it should be and no more constipation
LOWER BODY 2
Friday, 28 July 2023 - 3:22 PM
Seated Leg Curl (Machine)
Set 1: 35 kg × 14
Set 2: 35 kg × 12
Set 3: 35 kg × 11
Set 4: 35 kg × 8
Hip Thrust (Barbell)
Set 1: 27,5 kg × 15
Set 2: 27,5 kg × 11
Set 3: 27,5 kg × 10
Romanian Deadlift (Barbell)
Set 1: 10 kg × 15
Set 2: 25 kg × 15
Set 3: 30 kg × 12
Lunge (Dumbbell)
Set 1: 6 kg × 15
Set 2: 7 kg × 12
Set 3: 7 kg × 11
Glute Kickback (Machine)
Set 1: 10 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15
Set 4: 15 kg × 15
Hip Abductor (Machine)
Set 1: 30 kg × 20
Set 2: 35 kg × 22
Set 3: 40 kg × 14
Set 4: 35 kg × 15
Running (Treadmill)
Set 1: 5,5 km | 50:00 - did fasted in the morning
Set 2: 2,7 km | 25:00 - it was after workout in the noon
https://strong.app.link/pDJy4smsPBb
APPROVED LOG
