Approved Log My Diet Training Log - female

[Monstro]

log respect sister dont stop trianing

 

[BodyMonster34]

sister nice, we grow cucumber on ranch

 

[Quadsweep]

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

thank you so much for getting this going as a female. any chance of posting some cropped pics?

 

[lora4ca]

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)

 

[SteveMobsterG]

@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

Yep SOME variation in the diet is useful

 

[lora4ca]

Yep SOME variation in the diet is useful

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

 

[lora4ca]

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

 

[MUSTANG_18]

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)

@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.

 

[MUSTANG_18]

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

@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

 

[MUSTANG_18]

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

@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.