Approved Log My Diet Training Log - female

[lora4ca]

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

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 cheese Dinner: 80gr chicken tighs without skin and almost 150gr of halo top ice cream aprox 800cals 24C 65P 50F

 

[lora4ca]

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

i'll try it on my today workout

 

[lora4ca]

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

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]

This week my goal is to improve my sleep and also to don't have this up and downs with my diet, i would like to keep it between 1700-1800cals and to add more vegetables

 

[MUSTANG_18]

This week my goal is to improve my sleep and also to don't have this up and downs with my diet, i would like to keep it between 1700-1800cals and to add more vegetables

@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

 

[MUSTANG_18]

i'll try it on my today workout

@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

 

[MUSTANG_18]

@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

 

[stevesmi]

yes improve your sleep. you can get away with bad sleep only for so long

 

[JasonPriest]

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

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 cheese Dinner: 80gr chicken tighs without skin and almost 150gr of halo top ice cream aprox 800cals 24C 65P 50F

i like how you laid things out simple

 

[Quadsweep]

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

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

that is a solid workout routine