Approved Log My Diet Training Log - female

[25homes]

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

nice update

 

[MUSTANG_18]

photos from yesterday, sorry for the bad quality , tried to flex my hands
even if i'm half kilo up from 3 weeks ago when i started i'm looking leaner , so i'll keep my calories as i have

@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.

 

[MUSTANG_18]

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

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

@lora4ca good calories days I like you're keeping carbs lower

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

@lora4ca on the deadlift I suggest you go lower weight, slower and do more reps, like 10kg set with 25 reps or so

 

[stevesmi]

looks good, a lot of american women would kill for that body

 

[JasonPriest]

i'm glad you are looking amazing

 

[ceo]

sis you look much better than before

 

[Monstro]

respect for the new look sister

 

[Vadim Fedorov]

big improvement from where you started 100%

 

[2Thick]

you're reaching GOAT level with this log

 

[e2]

g2g log sister