Approved Log My Diet Training Log - female

[Monstro]

log respected sister dont stop updating us

 

[stevesmi]

On Saturday 15/07 my diet was:
Breakfast: 2 whole eggs, 2 egg whites , 27gr light feta cheese and 21gr almonds
Meal 1: 76gr chicken breast, 80gr basmati rice, 5ml olive oil and 72gr boiled beetroots
Meal 2: 100gr chicken breast, 100gr basmati rice, 5ml olive oil and 10gr almonds
Snack: 1 medium size apple w 10gr almonds
Meal 3: 80gr chicken tights without skin and 50gr parmesan
Snack 2: (i was at the movie and had with me 1 small pear, 1 peach and 20gr almonds
aprox 1859cals 125C 139P 91F

Sunday 16/07
Breakfast: 2 whole eggs, 2 egg whites , 40gr feta cheese and 1 small peach
Meal 1: 60gr chicken breaast, 60gr basmati rice, 5ml olive oil and 1 pear
Aprox 690cals for these 2 meal

On Dinner we ate out so it was an untracked meal, mexican food, i ate protein and fats, it was chicken breast with vegetables , a salad with beef mince and lettuce and 1 glass of white wine , also half scoop of ice cream

you using a rice cooker on the rice or just stove top?

 

[JasonPriest]

On Saturday 15/07 my diet was:
Breakfast: 2 whole eggs, 2 egg whites , 27gr light feta cheese and 21gr almonds
Meal 1: 76gr chicken breast, 80gr basmati rice, 5ml olive oil and 72gr boiled beetroots
Meal 2: 100gr chicken breast, 100gr basmati rice, 5ml olive oil and 10gr almonds
Snack: 1 medium size apple w 10gr almonds
Meal 3: 80gr chicken tights without skin and 50gr parmesan
Snack 2: (i was at the movie and had with me 1 small pear, 1 peach and 20gr almonds
aprox 1859cals 125C 139P 91F

Sunday 16/07
Breakfast: 2 whole eggs, 2 egg whites , 40gr feta cheese and 1 small peach
Meal 1: 60gr chicken breaast, 60gr basmati rice, 5ml olive oil and 1 pear
Aprox 690cals for these 2 meal

On Dinner we ate out so it was an untracked meal, mexican food, i ate protein and fats, it was chicken breast with vegetables , a salad with beef mince and lettuce and 1 glass of white wine , also half scoop of ice cream

nice job, i like the additions

 

[lora4ca]

@lora4ca your diet is getting better but still low fiber and low omega 3 fats
i mentioned omeag 3 fats like fish oil but no response, can you please add omega 3 fats to the diet?

i'm taking 4gr of omega 3 from supplements, with a good ratio of epa and dha, do i need more?

 

[lora4ca]

you using a rice cooker on the rice or just stove top?

i'm using a stove

 

[lora4ca]

what supplements you taking daily ? I dont see it

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

from today i'll start: Yohimbine , DHEA , Garlic Extract and Life Extension, Estrogen for Women Complex

 

[lora4ca]

thank you all for the replies , i never thought that the fiber may be the issue, because of the amount of cucumber i'm eating and salad i thought i;m good

 

[MUSTANG_18]

thank you all for the replies , i never thought that the fiber may be the issue, because of the amount of cucumber i'm eating and salad i thought i;m good

@lora4ca its soluble vs insoluble fiber, even if cucumbers and greens were all soluble (which they are NOT) 1 cucumber is 2 grams of fiber and you need 20-30 grams per day minimum of husk. I suggest you add 2 tbps of psyllium husk fiber powder every day, 1 am 1 pm.

 

[MUSTANG_18]

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

from today i'll start: Yohimbine , DHEA , Garlic Extract and Life Extension, Estrogen for Women Complex

@lora4ca dont take anymore diuretics, they will make you more bloated in the long term

estrogen for women? please list ingredients

also, what probiotics and prebiotics are you taking? do you have spore based ones?

and I dont see vitamin D there

 

[lora4ca]

update us on training what did you train last 2 days?

Saturday was rest day
Yesterday i did lower body:
Leg Curls 20 20 16 16 - 20kg
Leg Press 4x20reps - 30kg
Hip Abduction 25 25 20 20 - 20g
Kickbacks 4x15 - 10g

ABS
Reverse crunches 4x20
Cable ab crunches 20x10kg 12x15kg the 2x20 - 20kg
LISS - 4km

Due to long time without weight training i started with low weights to adapt my body

Today i'll make upper body and tomorrow fasted cardio
On Thursday lower body and friday upper body