Approved Log My Diet Training Log - female

[MUSTANG_18]

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

@lora4ca diet is going well I like it

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

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

@lora4ca i dont see back chest where is that?

 

[ceo]

sis seems you missing back

 

[ROIDDERS]

nice training day sister

 

[Vadim Fedorov]

@lora4ca i think you can get quest bars in Greece why not? mail order

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

you need to hit the back more

 

[chesty]

back and chest pump that out harder

 

[Monstro]

log respect sister big time for u

 

[SteveMobsterG]

I'm not seeing squats

 

[lora4ca]

you're all right, my training is missing some exercises , so from today my new training split will be: Legs & Abs, Shoulders Chest & Triceps, Glutes , Back Biceps & Abs , also i aim for 200min of LISS per week , this will ne on average 30min per day
4 days strengh training, 1-2 days rest , also i'll try to do the cardio in the morning

Legs & Abs	Shoulders Chest & Triceps,	Glutes	Back Biceps & Abs
LEGS 1. Seated Leg Press x4 2. Squat x4 3. Lunges 4 4. Glute Kickbacks x4 5. Good Morning x4 ABS 1. Reverse Cruches x4 2. Crunches (machine) x4 3. Plank x4 LISS	SHOULDERS 1. Shoulder Press x4 2. Arnold Press x3 3. Lateral Raises x4 4. Face Pull x4 CHEST 1. Chest Press (machine) x3 2. Chest Fly x4 Triceps pushdown (cable) x3 LISS	1. Seated Leg Curls x4 2. Reverse Lunges x4 3. RDL x4 4. Hip Abductor x4 5. Hip Thrusts x4 LISS	1. Lat Pulldown (cable) x3 2. Iso-Lateral Row (machine) x3 3. Bent Over one arm row x3 4. Bicep curls x3 5. Reverse crunches x4 6. Crunches (machine) x4 7. Plank & Side plank superset x4 LISS