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Approved Log My Diet Training Log - female
- Thread starter lora4ca
- Start date
Yes, i drink 500ml of water on top of the glass that i mix the psyllium as @MUSTANG_18 said , daily i’m drinking in total 3-4l of only water plus some tea and black coffee
I wish I knew you earlier about the psyllium, it help me a lot now
you are killing it
sister yo eat a lot for yo size, must have crazy metabolism
great workout, hardcore
Not at all, I wish i had
For the last year till recently i ate barely 1000-1200cals , and this messed a lot my health and my hormones
So i decided to up my calories with a lot of fear to don’t gain weight but I’m very amazed that my body can handle so much food ( whole healthy food only, with junk i get immediately bloated )
nice update
Keep crushing it 
I wanna see what you do for arms - they look kinda thin
Keep killing it
Good Morning all, my diet the past 3 days
Friday 28/07 57.1kg
Breakfast: 2 whole eggs w 20gr oats, 40gr light feta cheese, 1 cucumber and 1 kiwi
Meal 1: 100gr chicken breast, 120gr sweet potato, 1 tomato, 15 almonds
Meal 2: 100gr chicken breast, 120gr sweet potato, 1 cucumber, 16 almonds
Dinner: 80gr chicken breast, 100gr sweet potato, 16 almonds
aprox 1450cals 116C 131P 51F
Saturday 29/07
Breakfast: 2 whole eggs w 20gr oats, 40gr light feta cheese, 1 kiwi
Meal 1: 100gr chicken breast, 120gr sweet potato, 1 tomato, 15 almonds, 1 slice light gouda cheese
Meal 2: 100gr chicken breast, 80gr basmati rice, 1 tomato, 20 almonds
Snack: 170gr homemade feta cheese pie
Dinner:120gr plain greek yoghurt 2%, 50gr basmati rice, 1tsp coconut oil, 16 almonds
aprox 2000cals 159C 140P 92F
Sunday 30/07 56.9kg
Breakfast: 2 whole eggs w 40gr basmati rice, 2 slice of smoked turkey, 30ge feta cheese, 14 almonds, 1 small pear
Lunch: 100gr chicken breast, 80gr basmati rice, 1tsp olive oil, 10 almonds
Snack: 1 peach w 30 almonds
Dinner: lettuce salad w 100gr beef mince, 1tbsp olive oil, 70ge chicken breast and 60gr greek yoghurt
aprox 1530cals 79C 130P 77F
Today Monday 31/07 my weight is 56.4kg , i weight myself every 3-4 days just to see how my body is responding to the food and workouts, if in the past i used to get anxious about these changes now i know that it's ok to fluctuate the weight
Friday 28/07 57.1kg
Breakfast: 2 whole eggs w 20gr oats, 40gr light feta cheese, 1 cucumber and 1 kiwi
Meal 1: 100gr chicken breast, 120gr sweet potato, 1 tomato, 15 almonds
Meal 2: 100gr chicken breast, 120gr sweet potato, 1 cucumber, 16 almonds
Dinner: 80gr chicken breast, 100gr sweet potato, 16 almonds
aprox 1450cals 116C 131P 51F
Saturday 29/07
Breakfast: 2 whole eggs w 20gr oats, 40gr light feta cheese, 1 kiwi
Meal 1: 100gr chicken breast, 120gr sweet potato, 1 tomato, 15 almonds, 1 slice light gouda cheese
Meal 2: 100gr chicken breast, 80gr basmati rice, 1 tomato, 20 almonds
Snack: 170gr homemade feta cheese pie
Dinner:120gr plain greek yoghurt 2%, 50gr basmati rice, 1tsp coconut oil, 16 almonds
aprox 2000cals 159C 140P 92F
Sunday 30/07 56.9kg
Breakfast: 2 whole eggs w 40gr basmati rice, 2 slice of smoked turkey, 30ge feta cheese, 14 almonds, 1 small pear
Lunch: 100gr chicken breast, 80gr basmati rice, 1tsp olive oil, 10 almonds
Snack: 1 peach w 30 almonds
Dinner: lettuce salad w 100gr beef mince, 1tbsp olive oil, 70ge chicken breast and 60gr greek yoghurt
aprox 1530cals 79C 130P 77F
Today Monday 31/07 my weight is 56.4kg , i weight myself every 3-4 days just to see how my body is responding to the food and workouts, if in the past i used to get anxious about these changes now i know that it's ok to fluctuate the weight
nothing to be real, i stopped to train intentionally biceps and triceps a year ago, i want them to look kinda thin , when i lean down my arms do have muscles
Nice and detailed log updates.....keep it up............
@lora4ca keep training arms, you dont need to lift heavy, just train them so you keep more muscle tone
@lora4ca good day calories are high which is perfect and weight goes up and down dont worry its normal
someone thats around ~50kg can GAIN 2-3kg of water and LOSE 2-4KG of water easy so dont worry about it, keep pushing the diet
@lora4ca looking forward to the update
Sunday 29/07 was rest day
Saturday 30/07 did Fasted Cardio 7,5 km | 57:00min
Monday31/07 did Lower Body
Seated Leg Curl (Machine)
Set 1: 30 kg × 15
Set 2: 35 kg × 12
Set 3: 35 kg × 11
Set 4: 35 kg × 10
Good Morning (Machine)
Set 1: 15 kg × 20
Set 2: 20 kg × 15
Set 3: 20 kg × 15
Leg Press (Machine)
Set 1: 50 kg × 15
Set 2: 60 kg × 12
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Hip Abductor (Machine)
Set 1: 30 kg × 25
Set 2: 35 kg × 20
Set 3: 35 kg × 15
Set 4: 35 kg × 12
Lunge (Dumbbells)
Set 1: 6 kg × 15
Set 2: 7 kg × 12
Set 3: 7 kg × 12
Set 4: 8 kg × 12
LISS: 4,5 km | 38:00min
Saturday 30/07 did Fasted Cardio 7,5 km | 57:00min
Monday31/07 did Lower Body
Seated Leg Curl (Machine)
Set 1: 30 kg × 15
Set 2: 35 kg × 12
Set 3: 35 kg × 11
Set 4: 35 kg × 10
Good Morning (Machine)
Set 1: 15 kg × 20
Set 2: 20 kg × 15
Set 3: 20 kg × 15
Leg Press (Machine)
Set 1: 50 kg × 15
Set 2: 60 kg × 12
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Hip Abductor (Machine)
Set 1: 30 kg × 25
Set 2: 35 kg × 20
Set 3: 35 kg × 15
Set 4: 35 kg × 12
Lunge (Dumbbells)
Set 1: 6 kg × 15
Set 2: 7 kg × 12
Set 3: 7 kg × 12
Set 4: 8 kg × 12
LISS: 4,5 km | 38:00min
Update: my health improved a lot, i'm much better, also i stoped by myself the t4 pill and i think i'm better without it (i was overmedicated for several months and felt like crap) i'll do new labs in one month to see the progress , maybe i don't need t4 at all
i have my strengh back and don't crave sugar and sweets like in the past
i have my strengh back and don't crave sugar and sweets like in the past
@lora4ca good training day
@lora4ca do new blood work 2 weeks when you're done with the t4
i'm happy to see you're making improvements, we all support you, don't give up and stay strong.
nice update, a lot of good work
APPROVED LOG
glad to see you feeling better
I'd expect leg press to be at least 2x bodyweight
sister no sweets allowed on ranch. it banned.. don't let kids eat any
this is my goal, but my rest between sets it's 1min so i't will take take to make so much progress , in 1min i'm already starting the 2nd set, should i better on leg press make a rest of 2min?
i think most of us crave sweets from time to time
Diet
I don't know why, maybe because of the training but for the last days i'm very hungry, especially in the afternoon , also my sleep is very bad, i can sleep for 2-3h and i wake up in the middle of the night very hungry and can't sleep at all for 2-3h
i thought maybe to add some carbs for the dinner instead of so many fats, maybe it will help with the sleep
I don't know why, maybe because of the training but for the last days i'm very hungry, especially in the afternoon , also my sleep is very bad, i can sleep for 2-3h and i wake up in the middle of the night very hungry and can't sleep at all for 2-3h
i thought maybe to add some carbs for the dinner instead of so many fats, maybe it will help with the sleep
| Monday 31 Jul - Lower Body 1 | Tuesday 1 Aug - Upper Body | Wednesday 02 Aug - Lower Body 2 |
| Breakfast: 2 whole eggs w 20gr oats, 40gr light feta cheese, half tomate and 1 kiwi Meal 1: 80gr chicken breast, 120gr sweet potato, 15 almonds and half tomato Meal 2: 93gr canned tuna in water, 135gr sweet potato, 100gr lettuce and 1tbsp olive oil Dinner: 2 whole eggs 2 egg whites w 50gr chicken breast, 90gr sweet potato & salad with cabbage and 30gr light feta cheese aprox 1620cals 131C 133P 65F | Breakfast: 2 whole eggs w 20gr oats, 60gr light feta cheese, half tomato and 1 kiwi Meal 1: 80gr chicken breast, 130gr sweet potato, 55gr light feta cheese, 1tbsp coconut oil, 11almonds and half tomato Meal 2: 100gr chicken breast, 120gr sweet potato, 26almonds and 1 cucumber Snack: 20gr protein, 10gr chia seeds, 10gr flaxseed powder, half apple Dinner: 200gr plain greek yoghurt 2%fat w 1tsp cocoa powder and 18 almonds aprox 1870cals 130C 152P 83F | Breakfast: 1 protein bar, 2 slices ligh gouda cheese 11% fat, 20 almonds Meal 1: 80gr chicken breast, 130gr sweet potato (raw) , 22 almonds, 1 cucumber Meal 2: 120gr chicken tights without skin, 100gr sweet potato (raw) , a salad of lettuce and 200gr peas Snack: halp apple w 26 almonds Dinner: 130gr chicken tights without skin, 3 egg whites , 30gr light feta cheese aprox 1920cals 129C 169P 84F |
| UPPER BODY -Tuesday, 1 August 2023 | LOWER BODY 2 - Wednesday, 2 August 2023 |
| Shoulder Press (Dumbbell) Set 1: 6 kg × 14 , Set 2: 6 kg × 10 Set 3: 6 kg × 8 , Set 4: 5 kg × 10 Lateral Raise (Dumbbell) Set 1: 4 kg × 12 , Set 2: 4 kg × 12 Set 3: 4 kg × 12 , Set 4: 12 kg × 4 Arnold Press (Dumbbell) Set 1: 5 kg × 12 Set 2: 5 kg × 12 Set 3: 5 kg × 11 Front Raise (Plate) Set 1: 5 kg × 15, Set 2: 5 kg × 15 Set 3: 6 kg × 12, Set 4: 6 kg × 10 Cable Ab Crunches Set 1: 15 kg × 20, Set 2: 15 kg × 17 Set 3: 15 kg × 17 Seated Row (Machine) weight on each side Set 1: 10 kg × 15 , Set 2: 12,5 kg × 10 Set 3: 12,5 kg × 11, Set 4: 15 kg × 6 LISS (Treadmill) Set 1: 3,2 km | 29:00min | Seated Leg Curl (Machine) Set 1: 30 kg × 15 , Set 2: 35 kg × 12 Set 3: 35 kg × 11 , Set 4: 40 kg × 6 Hip Thrust (Barbell) Set 1: 30,2 kg × 12 Set 2: 30,2 kg × 10 Set 3: 30,2 kg × 10 Romanian Deadlift (Barbell) Set 1: 15 kg × 15 , Set 2: 20 kg × 15 Set 3: 25 kg × 6 Lunge (Dumbbell) Set 1: 6 kg × 15 , Set 2: 7 kg × 12 Set 3: 7 kg × 12 Glute Kickback (Machine) Set 1: 10 kg × 15 , Set 2: 12,5 kg × 15 Reverse Crunches Set 1: 25 reps , Set 2: 20 reps , Set 3: 16 reps Russian Twist - 10kg weight plate Set 1: 20 reps , Set 2: 20 reps LISS (Treadmill) Set 1: 5,5 km | 48:00min |
nice update
@lora4ca quality is fine on the pics
I think compared on the original picture:
1) you're MUCH leaner
2) you look stronger, like tighter muscle tone
3) your skin looks better in the picture (hard to see with light though)
In generally, positive changes in calories as you've done and logging seeing what you eat long term is the way to success.
I'm coaching 2 girls in fitness now and they have the same path as you basically.
i'm glad you are looking amazing
big improvement from where you started 100%
APPROVED LOG
Good for you dropping the t4
sister look good1!
Do a little wrist / forearm training - mostly for aesthetic reasons
following keep up the good work
Log updates are amazing..........
Physique is looking good sister
Hi all,
My last week was a little difficult , my sleep was really bad , and i felt hungry all the time (maybe it's because of the lack of sleep), but my workouts were good
My diet the last days was:
Surprisingly even with so much food my weight dropped from last Sunday , it was 56.9kg and today is 56.2kg
My last week was a little difficult , my sleep was really bad , and i felt hungry all the time (maybe it's because of the lack of sleep), but my workouts were good
My diet the last days was:
Surprisingly even with so much food my weight dropped from last Sunday , it was 56.9kg and today is 56.2kg
| Thursday 03/08 | Friday 04/08 | Saturday 05/08 | Sunday 06/08 - i wasn't hungry at all , maybe cause of the Saturday |
| Breakfast: 2 whole eggs w 30gr oats, 30gr light feta cheese, 20gr chicken breast, half tomato and half apple , 25 almonds Meal 1: 80gr chicken breast, 153gr sweet potato, 16 almonds and half tomato Meal 2: chicken stuffed pancake 70gr, 40gr light feta cheese , 14 almonds Snack: 20gr protein, 25 almonds , 120gr bilberries Dinner: 80gr chicken tights, 40gr light feta cheese, 10ml olive oil, cabbage salad w 80gr peas aprox 2230cals 136C 162P 114F | Breakfast: 1 whole eggs, 2 egg whites w 30gr oats, 30gr light feta cheese, half tomato and half apple, 14 almonds Meal 1: 120gr chicken breast, 130gr sweet potato,14 almonds 1 cucumber Meal 2: 200gr plain greek yoghurt 2%fat w 24 almonds Snack: 20gr protein w 20 almonds, 10gr flaxseed powder and 10gr chia seeds Dinner: snacked on 2 slices of gouda cheese and 1 small ice cream 70gr aprox aprox 1800cals 109C 129P 92F | Breakfast: 1 protein bar w 10 almonds and falf apple Meal 1: 190gr plain greek yoghurt 2%fat w 20gr oats, 20gr protein and 10ml olive oil Meal 2: 150gr chicken breast w 150gr basmati rice , 5 ml olive oil and 230gr pear Than had some untracked foods like 1 chocolate souffle w ice cream , 30 almonds, 1 protein bar | Breakfast: 2 whole eggs w 1 egg white, 10 almonds and 1 cucumber Lunch: 80gr chicken tights without skin w 1 salad and 30gr feta cheeseDinner: 80gr chicken tighs without skin and almost 150gr of halo top ice cream aprox 800cals 24C 65P 50F |
i'll try it on my today workout
Thursday and Saturday were rest days
On Friday i did upper body and on Sunday treadmill 58min 7km
Friday, 4 August 2023 - 3:25 PM
On Friday i did upper body and on Sunday treadmill 58min 7km
Friday, 4 August 2023 - 3:25 PM
| Shoulder Press (Dumbbell) Set 1: 5 kg × 15 Set 2: 6 kg × 13 Set 3: 6 kg × 12 Set 4: 6 kg × 11 | Chest Press (Machine) Set 1: 15 kg × 13 Set 2: 15 kg × 12 Set 3: 15 kg × 11 |
| Lateral Raise (Dumbbell) Set 1: 4 kg × 15 Set 2: 3 kg × 15 Set 3: 4 kg × 12 Set 4: 4 kg × 12 | Seated Row (Machine) Set 1: 10 kg × 15 Set 2: 12,5 kg × 12 Set 3: 12,5 kg × 12 |
| Arnold Press (Dumbbell) Set 1: 5 kg × 15 Set 2: 5 kg × 12 Set 3: 5 kg × 11 | Lat Pulldown (Cable) Set 1: 20 kg × 15 Set 2: 20 kg × 12 |
| Front Raise (Plate) Set 1: 5 kg × 15 Set 2: 5 kg × 13 Set 3: 5 kg × 13 | Reverse Crunch Set 1: 25 reps Set 2: 15 reps Set 3: 15 reps Running (Treadmill)Set 1: 2,2 km | 20:00 |
@lora4ca what are you taking for sleep?
I suggest you start with 3mgs of melatonin and around 200mgs of valerian root extract, adding CBD oil low dose can help too around 20mgs to 50mgs
@lora4ca if you can do a picture of the deadlift it would be great, as you're doing it and form or a short video
make sure to not jerk and keep the deadlift movement slow and steady feeling it in the legs
i like how you laid things out simple
that is a solid workout routine
@lora4ca diet seems to stay clean now I like that but sunday is low calorie, I'm guessing saturday was the issue
its alright to have cheat meals no issues
sister halo top ice cream? i like halo
APPROVED LOG
I'm with you on that one
nice update bro
Very nice brother
Doing great 
i'm taking zma , 3mg melatonin and 50mg 5-htp , i think the issue was the stress because on Thursday i had an exam so i was reading all week, from this Monday sleep is much better
i'll try to take a video , this is how i make them , slow and steady
| Monday 07/08 Lower Body | Tuesday 08/08 Upper Body | Wednesday 09/08 Rest Day |
| Breakfast: 1 whole egg, 2 egg whites w 30gr oats, 20gr light feta cheese, 100gr smoked lean turkey half tomato and 20 almonds Snack: 30gr protein w 20gr oats, 120gr green apple and 10gr chia seeds Lunch: 120gr chicken breast, 146gr sweet potato, 1tbsp olive oil, 1 cucumber and half tomato Dinner: 70gr chicken tights, 140gr sweet potato, 1tbsp olive oil,1 small zuchinni and 1 cucmber aprox 1620cals 134C 142P 56F | Breakfast: 1 whole egg, 2 egg whites w 30gr oats, 30gr light feta cheese, 36gr smoked lean turkey half tomato and 1 apple Meal 1: 80gr chicken breast, 140gr sweet potato,14 almonds 1 cucumber Meal 2: 80gr chicken breast, 140gr sweet potato,14 almonds 1 cucumber Snack: 30gr protein w 14 almonds and 10gr flaxseed powder Dinner: ate out , salad with beef mince, chickean breast w vegetables , i assume all it will be aprox 700cals aprox 2000cals 142C 174P 91F | Breakfast: 1 protein bar w 11 almonds, 1 tomato and 70gr smoked lean turkey Lunch: 250gr plain greek yoghurt 2%fat w 26 almonds, 2 small peaches and 10gr dried cranberries Dinner: 120gr chicken breast , 40gr beef, 1tbsp olive oil and a salad from 1 tomato and 1 cucumber aprox 1300cals 94C 120P 59F |
| LOWER BODY 1Monday, 7 August 2023 - 3:19 PM | UPPER BODY Tuesday, 8 August 2023 - 3:20 PM | LOWER BODY 2 Thursday, 10 August 2023 - 3:27 PM |
| Seated Leg Curl (Machine) Set 1: 30 kg × 15 Set 2: 35 kg × 12 Set 3: 35 kg × 12 Set 4: 35 kg × 12 Seated Leg Press (Machine) Set 1: 50 kg × 15 Set 2: 60 kg × 15 Set 3: 70 kg × 12 Set 4: 70 kg × 12 Hip Abductor (Machine) Set 1: 25 kg × 30 Set 2: 35 kg × 20 Set 3: 35 kg × 20 Set 4: 35 kg × 12 Lunge (Dumbbell on each hand) Set 1: 6 kg × 15 Set 2: 7 kg × 13 Set 3: 7 kg × 10 Cable Crunch Set 1: 15 kg × 30 Set 2: 15 kg × 20 Good Morning (Barbell) Set 1: 15 kg × 20 Set 2: 20 kg × 15 Set 3: 20 kg × 15 | Shoulder Press (Dumbell) Set 1: 6 kg × 15 Set 2: 6 kg × 12 Set 3: 6 kg × 12 Set 4: 6 kg × 12 Lateral Raise (Dumbbell) Set 1: 4 kg × 15 Set 2: 4 kg × 12 Set 3: 4 kg × 12 Set 4: 4 kg × 12 Arnold Press (Dumbbell) Set 1: 4 kg × 20 Set 2: 4 kg × 14 Set 3: 4 kg × 14 Set 4: 4 kg × 12 Front Raise (Plate) Set 1: 5 kg × 15 Set 2: 5 kg × 15 Set 3: 5 kg × 15 Chest Press (Machine, kg in total) Set 1: 15 kg × 15 Set 2: 15 kg × 13 Set 3: 15 kg × 12 Reverse Crunches Set 1: 30 reps Set 2: 20 reps Set 3: 17 reps Running (Treadmill) Set 1: 2,8 km | 26:00 | Seated Leg Curl (Machine) Set 1: 30 kg × 15 Set 2: 35 kg × 12 Set 3: 35 kg × 8 Set 4: 30 kg × 12 Hip Abductor (Machine) Set 1: 25 kg × 30 Set 2: 25 kg × 30 Set 3: 35 kg × 20 Set 4: 35 kg × 20 Hip Thrust (Barbell) Set 1: 27,5 kg × 13 Set 2: 27,5 kg × 10 **Today i didn't had energy and strengh at all , i tried to do the workout but i couldn't at the end ,i think this is because i'm expecting my period, on periods i train as usually, only sometimes , maybe the first days i can't |
i know, but i'm still a little afraid to don't gain weight or after a cheat meal to continue to eat junk food for more days
@lora4ca add some valerian root extract to that mix it will help
@lora4ca lets do it, make sure to keep good form
@lora4ca tuesday a bit high and wed a bit low but overall good days
@lora4ca that sounds like low blood sugar to me, dont worry you'll get used to blood sugar going up and down, takes the body time to adjust
cheat meal would be raw honey or some avocado ice cream
it will take 2-3 weeks for your body to adjust. don't get fooled into thinking you have low blood sugar vs. simply your body is used to food for energy and not body fat
unless of course you are on diabetes meds it simply doesn't work like that. even when i fasted 19 days my blood sugar never dropped low. it got into the 60's and just stayed there the whole way
yeah i train fasted, it is a great way to avoid bloat
