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powder, do i need whole?
Approved Log My Diet Training Log - female
- Thread starter lora4ca
- Start date
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
