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Very nice job
Approved Log My Diet Training Log - female
- Thread starter lora4ca
- Start date
texas is far far away from Greece
yes, i didn't expect it , also i lost another 400gr till sunday, sunday morning 27/08 weight was 55.4kg
i'll search form them , in greece it's hard to find quest brand
| Wednesday 23/08 last day of vacation was | Thursday 24/08 | Friday 25/08 | Saturday 26/08 | Sunday 27/08 |
| Breakfast: 1 vegan oat bar, 20gr pecorine cheese, 1 whole egg, 1 medium peach Lunch: 2 whole eggs with spinach and 100gr grilled veggies, 1 medium peach On plane: 1 vegan oat bar, 20gr pecorino cheese Dinner: 200gr plain greek yoghurt 2% fat, 1 big tomato and 20gr peanuts aprox 1530cals 122C 101P 74F | Breakfast: 3 egg whites w 30gr oats, 24gr almonds, 10gr vegan protein , 1 big peach Meal 1: 90gr grilled chicken breast, 24gr almonds and 1 cucumber Meal 2: 90gr grilled chicken breast, 136gr raw sweet potato,30gr light feta cheese, 28gr almonds and 1 cucumber Snack: 30gr vegan protein w 10gr flaxseed powder Dinner: 1 whole egg and 2 egg whites, 200gr grilled veggied and 1 medium peach aprox 1620cals 126C 142P 64F | Breakfast: .1 whole egg , 1 egg white, 25gr oats , 40gr light feta cheese and 15gr almonds Meal 1: 100gr grilled chicken breast, 130gr raw sweet potato, 100gr grilled veggies, 1tsp olive oil and 12gr almonds Meal 2: 100gr grilled chicken breast, 130gr raw sweet potato, 100gr grilled veggies and 12gr almonds Snack: 30gr vegan protein w 10gr flaxseed powder and 15gr almonds Dinner: 1 whole egg w 2 egg whites, 300gr grilled veggies, 300gr peach and 1 tsp olive oil aprox 1780cals 151C 142P 69F | Breakfast: 3 egg whites w 30gr oats, 20gr almonds, 10gr vegan protein , 1 cucumber Meal 1: 45gr grilled chicken breast w 40gr light feta cheese, 50gr grilled veggies, 24gr almonds and 1 cucumber Meal 2: 1 whole egg w 2 egg whites, 130gr raw sweet potato,100gr tomato, 20gr regulat fat feta cheese , 1 big peach Snack: 30gr vegan protein w 10gr flaxseed powder and 100gr apricots Dinner: 120gr grilled chicken breast, 2 cucumber, 1 tbsp olive oil , 40cals fruit jelly with stevia aprox 1600cals 110C 143P 66F | Breakfast:1 whole egg w 2 egg whites, 30gr oats , 40gr regular fat feta cheese , half tomato and 1 big peach Lunch: 100gr grilled chicken breast , 130gr raw sweet potato, half tomato, 100gr grilled veggies , 1tsp olive oil and 100gr apricots Snack: 30gr vegan protein w 10gr flaxseed powder, 1 big peach and 20gr peanuts Dinner: 200gr plain greek yoghurt 2% fat, 30gr chocolate zero sygar 85% cocoa , 40gr pecorino cheese snack with movie, 40gr halo top ice cream and 60gr regular ice cream aprox 1930cals 176C 135P 80F |
Training: strenght training did on thursday and friday, sunday did LISS 4.4km 40min , and on Saturday did fasted LISS in the morning 6km 52min and in the evening 4km 35min
i noticed that my strenght went down and my endurance, i get tired in the middle of the workout, maybe it's from the rest days that i had, i'll see how it goes this week
i noticed that my strenght went down and my endurance, i get tired in the middle of the workout, maybe it's from the rest days that i had, i'll see how it goes this week
| Thursday 24/08 Lower Body | Friday 25/08 Upper body |
| Seated Leg Curl (Machine) Set 1: 30 kg × 20 Set 2: 35 kg × 10 Set 3: 30 kg × 12 Set 4: 30 kg × 12 Good Morning (Barbell) Set 1: 15 kg × 20 Set 2: 15 kg × 20 Seated Leg Press (Machine) Set 1: 40 kg × 20 [Warm-up] Set 2: 60 kg × 13 Set 3: 60 kg × 12 Set 4: 60 kg × 12 Hip Abductor (Machine) Set 1: 25 kg × 30 Set 2: 30 kg × 25 Set 3: 30 kg × 25 Set 4: 30 kg × 20 Glute Kickback (Machine) Set 1: 12,5 kg × 15 Set 2: 15 kg × 15 Set 3: 15 kg × 15 Set 4: 15 kg × 15 Reverse Crunch Set 1: 30 reps Set 2: 20 reps Set 3: 17 reps Cable Crunch Set 1: 10 kg × 30 Set 2: 10 kg × 30 Set 3: 10 kg × 30 | Shoulder Press (Dumbell) Set 1: 5 kg × 15 Set 2: 6 kg × 12 Set 3: 6 kg × 11 Set 4: 6 kg × 9 Lateral Raise (Dumbbell) Set 1: 4 kg × 12 Set 2: 4 kg × 12 Set 3: 4 kg × 12 Set 4: 4 kg × 12 Arnold Press (Dumbbell) Set 1: 5 kg × 12 Set 2: 5 kg × 12 Set 3: 5 kg × 12 Front Raise (Plate) Set 1: 5 kg × 12 Set 2: 5 kg × 11 Reverse Crunch Set 1: 35 reps Set 2: 20 reps Set 3: 15 reps Cable Crunch Set 1: 10 kg × 30 Set 2: 15 kg × 16 Set 3: 15 kg × 15 LISS (Treadmill)Set 1: 3,5 km | 32:00 |
True , this one was shoulders
Usually i’m doing and 2 exercises for back and 1 for chest
Emm, i stopped to do specifically arms like 2 years ago , maybe i’ll ad it 1 time per week
