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Approved Log My Diet Training Log - female
- Thread starter lora4ca
- Start date
APPROVED LOG
if you aren't hungry then no need to forcefeed
sister i can't believe yo doing this good
Sister
You are doing great! Looking fantastic keep it up 
nice update here
Very nice update
Solid update
Food looks really good.
Hi all,
So ,my last update was on Thursday where i didn't fell very well and till Saturday i was sick, nothing serious, now i'm good , Friday and Saturday were rest days for me
My gym is closed from 12 Aug till 19 Aug due to summer vacations and so i will be on a vacation from today till 23 Aug, and i'm not sure if i will find there a gym but i'll walk a lot and will try to maintain my diet as clean as i can
On Sunday 13/08 i did fasted LISS 5.5km, Monday 14/08 LISS 4.4km , Tuesday 15/08 fasted LISS 6.3km in the morning and additional 4.7km in the evening
Today did fasted 3.2km LISS
My weight is keeping between 56kg - 56.5kg
I'll post and my diet from the prev days
So ,my last update was on Thursday where i didn't fell very well and till Saturday i was sick, nothing serious, now i'm good , Friday and Saturday were rest days for me
My gym is closed from 12 Aug till 19 Aug due to summer vacations and so i will be on a vacation from today till 23 Aug, and i'm not sure if i will find there a gym but i'll walk a lot and will try to maintain my diet as clean as i can
On Sunday 13/08 i did fasted LISS 5.5km, Monday 14/08 LISS 4.4km , Tuesday 15/08 fasted LISS 6.3km in the morning and additional 4.7km in the evening
Today did fasted 3.2km LISS
My weight is keeping between 56kg - 56.5kg
I'll post and my diet from the prev days
me neither
, i struggled a year to getting back to my training routine and diet
generally i feel very good , βesides the fact that my period is late 9 days and some days i have some cramps
my sleep is muuuuch better, i no more wake up in the middle of the night , and this is a big win for me
my next update will be next week once i return from the vacation
my sleep is muuuuch better, i no more wake up in the middle of the night , and this is a big win for me
my next update will be next week once i return from the vacation
| Thursday 10/08 Lower Body - no energy at all | Friday 11/08 Rest Day - was feeling sick and very tired | Saturday 12/08 | Sunday 13/08 |
Breakfast: 1 whole egg, 2 egg whites w 30gr oats, 30gr light feta cheese, 100gr smoked lean turkey half tomato, and 1 peach Meal 1: 80gr chicken breast, 140gr sweet potato, 18gr almonds and 1 cucumber Meal 2: 60gr chicken breast, 140gr sweet potato, 14gr almonds and 1 cucumber and half tomato Snack: 30gr protein w 10gr flaxseed powder, 150gr bilberries Dinner: 1 whole egg, 2 egg whites, 1tbsp olive oil, 1 cucumber 1 tomato and 1 bell pepper salad aprox 1700cals 141C 148P 61F | Breakfast: 3 egg whites w 30gr oats, 30gr light feta cheese , 1 peach and 10gr almonds Snack: 1 protein bar and 1 peach Meal 1: 80gr chicken breast, 80gr cookes basmati rice, 24gr almonds and 1 cucumber Snack: 30gr protein w 10gr flaxseed powder and 16gr almonds Dinner: 1 whole eggs w 3 egg whites, 40gr light feta cheese and 10gr parmesan cheese , 1 cucumber 1 tomato and 1 bell pepper salad , 30gr of regular chocolate aprox 1750cals 143C 138P 75F | Breakfast: 1 whole egg, 1 egg whites w 30gr oats, 40gr light feta cheese, 20 almonds, half tomato, and 1 peach Meal 1: 90gr chicken breast, 10 almonds, 1 cucumber , 1 tomato , 1 pears Meal 2: 130gr chicken tight without skin and 1 cucumber Dinner: 130gr chicken tight without skin and 1 cucumber , and also had 1 ice cream aprox 135gr aprox 1780cals 128C 126P 85F | Breakfast: 1 protein bar w 1 pear Snack: 1 peach and 1 pear w 30almonds Lunch: a salad with 30gr feta cheese abd 1tsp olive oil Dinner: a salad with 30gr mozzarella cheese , 1tbsp olive oil dressing salad , 3 glasses of wine and 1 big slice of cake , this dinner i calculated as almost 1000cals , it was my man's birthday so i allowed myself some cake aprox 2000cals 217C 43P 87F - i know that the protein is terribly low this day |
| Monday 14/08 | Tuesday 15/08 |
| Breakfast: 1 whole egg, 1 egg whites w 30gr oats, 30gr feta cheese, 1 tomato Snack: 1 protien bar w 16 almonds and 1 peach Lunch: 2 whole eggs w 130gr potato, 1 tomato and 100gr figs Dinner : ate out mexican food , it was salad with beef mince and chicken with vegetables , i assume it will be 600cals so till the lunch were 1160cals 129C 70P 47F + 600cals from the dinner , total aprox 1760cals | Breakfast: 200gr plain greek yoghurt 2% fat w 1 big peach and 10 almonds Lunch: we had a family lunch so i think a ate aprox 150gr chicken breast and 150gr beef patty , a salad with 50gr feta cheese and 1 tbsp olive oil , also ate and 5tsp of cake (aprx 30gr i think) Later through the day i had fruits, 100gr watermelon , 1 big peach , 1 pear and 100gr figs , also snacked on 30gr parmessan cheese aprox 1800cals 149C 121P 80F |
@lora4ca what you doing on vacation whats the plan?
you can still train and home
and you're feeling fine now?
@lora4ca keeping a log and being dedicated gets you better results. Rich Gaspari was #2 in Mr. Olympia and has logs for 30 years daily.me neither
You'll get the best results of your life doing this.
@lora4ca whats the protein bar you eating?
that is okay, some time off is good
sister we missed you
APPROVED LOG
are you pregnant? my ex wife used to crave things early on in pregnancy
Some gym that closes. Pay staff
Love feta!
Keep after it sister. You’re doing great
Hi, yesss
Yesterday i returned from the vacation and i'll post an update about my diet there, i didn't do any training and kept my steps on an average of 12k daily, the diet was almost clean all the time , later this day i'll post my diet , i tracked almost all the meals,
Yesterday i returned from the vacation and i'll post an update about my diet there, i didn't do any training and kept my steps on an average of 12k daily, the diet was almost clean all the time , later this day i'll post my diet , i tracked almost all the meals,
i eat phd smart proten bar or grenade carb killa, but i eat them only when i crave a lot something sweet , generally I'm against protein bars because they are not good for the gut
This are my meals from the week that i was on vacation , i know that are not the best but i tried , my weight dropped half kilo, last week was 56,3kg today 55,8kg
the ingredients of the oat bar are: Dates 44%, peanut butter 33% (100% peanuts), hydrolysed pea protein 16.5%, chocolate 6% (sugar, cocoa mass, cocoa butter, emulsifier: soy lecithin, natural vanilla extract), cookie flavor, natural vanilla flavor, salt .
From today i'm back on track and no more protein bars
the ingredients of the oat bar are: Dates 44%, peanut butter 33% (100% peanuts), hydrolysed pea protein 16.5%, chocolate 6% (sugar, cocoa mass, cocoa butter, emulsifier: soy lecithin, natural vanilla extract), cookie flavor, natural vanilla flavor, salt .
From today i'm back on track and no more protein bars
| Wednesday 16/08 | Thursday 17/08 | Friday 18/08 | Saturday 19/08 | Sunday 20/08 | Monday 21/08 | Tuesday 22/08 |
| Breakfast: 30gr oats, 30gr vegan protein, 24 almonds , 1 small tomato Snack: 1 protein bar Lunch: 90gr chicken breast, 130gr raw sweet potato, 50gr plain greek yoghurt 2% fat, 1tsp olive oil Dinner: 50gr oats, 30gr vegan protein, 30 almonds aprox 1540cals 139C 119P 60F | Breakfast: 1 vegan protein bar Snack: 30gr mortadella , 60gr gouda cheese 1 small peaches (260gr) Lunch: 90gr chicken breast, 1tsp olive oil, 30gr oats Snack: 30gr vegan protein , 60gr parmigianno cheese , 30gr smoked turkey aprox 1380cals 76C 108P 72F | Breakfast: 90gr chicken breast, 1tsp olive oil 1 small peach, 30gr parmesan cheese , 30gr smoked turkey Lunch: 90gr chicken breast , 2 small peaches, 1tsp olive oil Snack: 30gr oats, 20gr vegan protein, 10almonds Dinner: 60gr smoked turkey, 200gr grilled vegetables , 1 scoop of ice cream (70gr) aprox 1430cals 108C 102P 70F | Breakfast: 90gr chicken breast , 1 egg, 1 small tomato and 1tsp olive oil Snack: 1 medium peach , 10gr pistachio, 50gr parmesan cheese Lunch: 90gr chicken breast, 40gr oats, 1 tbs olive oil , 1 medium peach Snack: 1 vegan oat bar, 1 medium peach Dinner: 100gr beef , 100gr raw potato with 1tbsp olive oil, 1 scoop of ice cream (aprx 70gr) aprox 2300cals 173C 166P 109F | Breakfast: 90gr chicken breast, 24gr smoked turkey, 1 small tomato and 1 medium peach Snack: 30gr vegan protein, 30gr oats, 20gr almonds Lunch: 1 vegan oat bar , 90gr chicken breast Dinner: 40g smoked turkey, 60gr pecorino cheese, 200gr grilled vegetables, 1tsp olive oil , 20gr olives aprox 1510cals 89C 122P 76F | Breakfast: 1 egg, 30gr oats, 30gr smoked turkey , 20gr almonds, 1 medium peach Lunch: 70gr chicken breast, 1 tbsp olive oil, 1 small tomato, 200gr grilled vegetables Snack: 2 peaches , 1 vegan oat bar Snack: 34gr vegan protein, 30gr oats, 25gr almonds Dinner: 160gr chicken , 100gr grilled vegetables, 1tsp olive oil , 160gr ice cream aprox 2300cals 185C 152P 109F | Breakfast: 80gr chicken breast, 1 small peach, 1mgr peanuts Snack: 1 vegan oat bar, 1 medium peach Lunch: 20gr smoked turkey, 30gr parmesan cheese, 250gr grilled vegetables, 1tbs olive oil Dinner: 150gr plain greek yoghurt 0 fat, 1 medium peach , 20gr cheese aprox 1200cals 110C 84P 50F |
i thought of it because my period was 10 days late but eventually it came
@lora4ca where did you go anything good for vacation?
@lora4ca 5mgs per day is already pretty high dont go over 5mgs or you'll get sides
and btw thanks for coming back good update
We went to Sardinia island, italy , and changed every 2 days the villages to see more places, we like a lot to explore the places we go
it was a much needed vacation
And from yesterday i'm back with my training and diet
ok, i thought that 5mg is low
also i'm taking dhea 50mg , should i increase to 100mg?
update on my thyroid: i'm pretty well without the pill, on the end i think i never needed it , i'll make new labs in 2 week aprox to see the changes
Sardinia is actually one of the blue zones, so that is a cool place to visit. you would be hard pressed to find a fat or sick person there unless they were tourists
APPROVED LOG
nice job on the updates
sister ever thought about visiting texas?
You still lost weight which is awesome
@lora4ca you can eat some quest bars they are not bad
great log here
Very nice job
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
APPROVED LOG
I'm not seeing squats
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
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 |
gotta love these updates
sister yo hotter by the day
great lineup
Training looks good
Very detailed with the training I like seeing that 
Everything is looking great! Thanks for sharing all the details in your updates.
Updates are good...keep them up............
The diet till yesterday was like this 
, my energy levels are ok, not so good, i don't know why but i'm feeling tired and more sleepy
i don't like this ups and downs that i have in my diet but some days i crave like a lot some foods and even if the most of the times i can manage it, sometimes i can't
my weight is keeping stable at 55.5kg, and i'm looking more leaner , my strengh is better than the previous week
, my energy levels are ok, not so good, i don't know why but i'm feeling tired and more sleepyi don't like this ups and downs that i have in my diet but some days i crave like a lot some foods and even if the most of the times i can manage it, sometimes i can't
my weight is keeping stable at 55.5kg, and i'm looking more leaner , my strengh is better than the previous week
| Monday 28/08 | Tuesday 29/08 kept low cals due to Monday | Wednesday 30/08 kept low cals due to Monday | Thursday 31/08 |
| Breakfast: skipped Lunch: 200gr plain greek yoghurt 2% fat, 1 tsp cocoa powder ,30gr almonds, 40gr light feta cheese , 200gr grilled vegetables Snack: 30gr vegan protein w 30gr almonds Dinner: 145gr grilled chicken tights without skin, 1tbsp olive oil, 1 small tomato then craved ice cream , 1 cup - almost 132gr i would say and ate a handfull of nuts , i assume it's 200gr so i calculated almost 2840cals  131C 160P 199F | Breakfast: fasted till 1.30pm due to the previous day , Lunch: 2 whole eggs w 2 egg whites, 40gr ligh feta cheese, 130gr steamed mixed vegetables (corn, pea,carrot) , 20gr almonds Snack: 30gr vegan protein , 20gr almonds, 100gr grilled vegetables , 1 small green apple (140gr) Dinner: 130gr (raw) chicken breast, 130gr (raw) sweet potato, 20gr almonds, 1 cucumber and half tomato aprox 1200cals 100C 97P 49F | Breakfast: 1 whole egg w 2 egg whites, 40gr light feta cheese , 1 cucumber , half tomato and 20gr almonds Snack: 1 small green apple (110gr) w 14gr almonds Lunch: 130gr (raw) chicken breast , 130gr (raw) sweet potato, 1tbsp olive oil, 2 cucumbers and half tomato Snack: 1 big peach (250gr), 1 small apricot Dinner: 200gr plain greek yoghurt 2% fat, 5gr coconut powder, 1 cucumber w 20gr regular feta cheese aprox 1300cals 115C 94P 54F | Breakfast: 2 egg whites w 30gr oats, 20gr vegan protein ,30gr almonds Snack: 1 small green apple w 20gr vegan protein Lunch: 130gr (raw) chicken breast, 130gr (raw) sweet potato, 30gr almonds and 100gr steamed mix veggies Snack: 1 phd protein bar w 150gr steamed veggies Dinner: 1 homemade beef patty (180gr) , green salad w 2tbsp honey-mustard dressing aprox 1820cals 146C 33P 80F |
Training:
Monday was rest day
On Tuesday did Glutes and Abs, Wednesday didn't fell so good but i managed to make liss 30min in the evening, and yesterday i did Shoulders,Chest and Abs
Today i started with 40min fasted LISS in the morning and at noon will do strengh training
Monday was rest day
On Tuesday did Glutes and Abs, Wednesday didn't fell so good but i managed to make liss 30min in the evening, and yesterday i did Shoulders,Chest and Abs
Today i started with 40min fasted LISS in the morning and at noon will do strengh training
| Tuesday 29/08 Glutes | Wednesday 30/08 | Thursday 31/08 Shoulders , Chest & Abs |
| Fasted LISS 30min Seated Leg Curl (Machine) Set 1: 30 kg × 20 Set 2: 35 kg × 12 Set 3: 35 kg × 12 Set 4: 35 kg × 12 Reverse Lunges (dumbell) Set 1: 5 kg × 12 Set 2: 6 kg × 15 Set 3: 6 kg × 15 Set 4: 6 kg × 12 Romanian Deadlift (Barbell) Set 1: 10 kg × 15 Set 2: 15 kg × 15 Set 3: 15 kg × 15 Hip Abductor (Machine) Set 1: 25 kg × 25 Set 2: 30 kg × 20 Set 3: 30 kg × 15 Set 4: 25 kg × 15 Glute Kickback (Machine) Set 1: 10 kg × 20 Set 2: 10 kg × 20 Set 3: 10 kg × 20 Reverse Crunches - Abs Set 1: 30 reps Set 2: 20 reps Set 3: 11 reps Liss: 2,2 km | 20:00min | Did LISS in the evening 30min | Shoulder Press (Dumbell) Set 1: 5 kg × 20 Set 2: 6 kg × 12 Set 3: 6 kg × 11 Set 4: 6 kg × 9 Arnold Press (Dumbbell) Set 1: 5 kg × 14 Set 2: 5 kg × 12 Set 3: 5 kg × 11 Lateral Raise (Dumbbell) Set 1: 4 kg × 12 Set 2: 4 kg × 10 Set 3: 4 kg × 10 Set 4: 4 kg × 9 Incline Bench Press (Dumbbell) Set 1: 5 kg × 12 Set 2: 5 kg × 12 Set 3: 5 kg × 12 Chest Fly (machine) Set 1: 10 kg × 14 Set 2: 10 kg × 14 Set 3: 10 kg × 12 Reverse Crunches Set 1: 40 reps Set 2: 15 reps Set 3: 20 reps Russian Twists w 10kg plate Set 1: 30 reps Set 2: 26 reps Crunch (Machine) Set 1: 10 kg × 25 Set 2: 10kg x 25 LISS 3,3 km | 30:00 |
@lora4ca you're doing well
APPROVED LOG
nice job updating this one
