Approved Log My Diet Training Log - female

[25homes]

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

nice update here but want to see the foods

 

[lora4ca]

@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

I added to my morning protein scoop 10gr of raw
Almonds and 1 softgel omega-3
My daily protein intake is around 130-160gr

I noticed that after the meals with carbs aprox after 2-2.30 hours I’m getting very dizzy and sleepy , so I’ll decrease my rice serving to 80gr instead of 100gr

 

[lora4ca]

nice update here but want to see the foods

Later this day i’ll post detailed my meals from Monday till today

 

[the_alcatraz]

I added to my morning protein scoop 10gr of raw
Almonds and 1 softgel omega-3
My daily protein intake is around 130-160gr

I noticed that after the meals with carbs aprox after 2-2.30 hours I’m getting very dizzy and sleepy , so I’ll decrease my rice serving to 80gr instead of 100gr

@lora4ca good you added healthy fats

on the carbs part if you get dizzy and sleepy you have insulin resistance, you need to cut carbs and increase fats

 

[the_alcatraz]

Later this day i’ll post detailed my meals from Monday till today

@lora4ca please do we are waiting

 

[lora4ca]

On Sunday 09/07 my calories were still very low , almost 800cals
Monday 10/07
1. 80gr Chicken Breast , 100gr Basmati rice and 30gr Feta cheese light
2. 1 scoop of Protein with 5gr of collagen , 1 medium size apple and 13gr almonds
3. 100gr chicken breast, 80gr Basmati rice, 5gr olive oil and 1 medium size tomate
snack: 1 medium size peach with 50gr cherries and 20gr almonds
4. 200gr chicken breast with a large salad of 2 cucumbers , 1 tomato and 1tbsp olive oil
almost 1640cals 127C 166P 54F

Tuesday 11/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Snack: 1 medium size apple
Meal 1: 60gr Chicken Breast , 80gr Basmati Rice , 5ml Olive Oil
Meal 2: 50gr Chicken tights without skin , 80gr Basmati rice and 5ml Olive Oil
Meal 3: Smoked salmon with boiled potatoes - it was a ready salad
Dinner: 2 whole eggs, 1 slice smoked turkey, 50gr seaweed and 1 cucumber
30min Before sleep 10gr of Protein with 13gr almonds
1640cals 121C 134P 67F

Wednesday 12/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Meal 1: 150gr Plain greek yoghurt 2%fat , 100gr Basmati Rice , 7ml coconut oil
I was out and snacked: 6 french fries, 1 slice of cooked chicken breast and 2 slices of cheese
Meal 2: 108gr Chicken Breast , 90gr Basmati Rice , 5ml Olive Oil and 40gr tomato puree
Dinner: 14gr almonds and 1 medium pear (i know it's wrong but i wasn't hungry at all)
1568cals 116C 132P 63F

All the weights are in cooked food
My weight the previous Thursday was 56kg , today i am 55.5kg

 

[Tiger Salman Khan]

Nice start...keep the log updated.............

 

[ballin2504]

That’s a great start.

 

[RoySimpson]

Keep the log coming!!

 

[the_alcatraz]

On Sunday 09/07 my calories were still very low , almost 800cals
Monday 10/07
1. 80gr Chicken Breast , 100gr Basmati rice and 30gr Feta cheese light
2. 1 scoop of Protein with 5gr of collagen , 1 medium size apple and 13gr almonds
3. 100gr chicken breast, 80gr Basmati rice, 5gr olive oil and 1 medium size tomate
snack: 1 medium size peach with 50gr cherries and 20gr almonds
4. 200gr chicken breast with a large salad of 2 cucumbers , 1 tomato and 1tbsp olive oil
almost 1640cals 127C 166P 54F

Tuesday 11/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Snack: 1 medium size apple
Meal 1: 60gr Chicken Breast , 80gr Basmati Rice , 5ml Olive Oil
Meal 2: 50gr Chicken tights without skin , 80gr Basmati rice and 5ml Olive Oil
Meal 3: Smoked salmon with boiled potatoes - it was a ready salad
Dinner: 2 whole eggs, 1 slice smoked turkey, 50gr seaweed and 1 cucumber
30min Before sleep 10gr of Protein with 13gr almonds
1640cals 121C 134P 67F

Wednesday 12/07
1h after wake up - 1 scoop of protein
Breakfast: 2 whole eggs, 2 egg whites , 1 slice of smoked turkey and 1 cucumber
Meal 1: 150gr Plain greek yoghurt 2%fat , 100gr Basmati Rice , 7ml coconut oil
I was out and snacked: 6 french fries, 1 slice of cooked chicken breast and 2 slices of cheese
Meal 2: 108gr Chicken Breast , 90gr Basmati Rice , 5ml Olive Oil and 40gr tomato puree
Dinner: 14gr almonds and 1 medium pear (i know it's wrong but i wasn't hungry at all)
1568cals 116C 132P 63F

All the weights are in cooked food
My weight the previous Thursday was 56kg , today i am 55.5kg

@lora4ca protein converts to glucose at a 54% rate (aka to sugar) so when you wake up dont drink a protein shake, stay fasted until breakfast

with breakfast you need to add some fat to it, can you do 1tbsp fish oil?

dinner, nothing is wrong with almonds and pear but at least you are getting calories up (wed)

overall you have to bump up your fat intake and keep carbs under 100 grams
add fish oil omega 3 and add some krill oil if you want an alt

how is your training cardio?