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Approved Log My Diet Training Log - female
- Thread starter lora4ca
- Start date
yes, i take them with my eaa's and also magnesium before sleep , i was little bit stressed on Wednesday and maybe this was the cause
@lora4ca I'm not a big fan of dhea for women but you can do it for 60 days and take 30days off after.
@lora4ca stress is a possible cause, I suggest you take a baby aspirin 80-100mgs 2 times per week Tuesday and saturday
why? i read that it have benefits for both women and mens
Diet: Sooo, i noticed that the past days i had a big increase in my carbs , also my appetite is bigger , i have more cravings for chocolate, i'm not sure if this is connected but from today i'll increase my fats and keep my carbs low, like at 100-130gr carbs per day and fats will try 60-70gr , and i'll remove the greek yoghurt
| Friday 01/09 | Saturday 02/09 | Sunday 03/09 | Monday 04/09 | Tuesday 05/09 |
| Breakfast: 1 whole egg w 1 egg white, 70gr light feta cheese and 120gr green apple Meal 1: 150gr grilled beef patty w 130gr (raw) sweet potato and 100gr steamed veggies Meal 2: 145gr (raw) chicken breast w 130gr (raw) sweet potato , 1tsp coconut oil and 100gr steamed veggies Snack: 30gr vegan protein w 10gr flaxseed powder Dinner: 200gr plain greek yoghurt 2% fat , 1 whole egg w 2 egg whites and 100gr grilled veggies aprox 1670cals 139C 147P 58F | Breakfast: 1 whole egg w 2 egg whites, 50gr light feta cheese, 30gr oats and 100gr grilled veggies Meal 1: 145gr (raw) chicken breast, 130gr (raw) sweet potato and 100gr veggies Meal 2: 200gr plain greek yoghurt 2% fat, 1tbsp coconut oil, 160gr peach and 10gr pistachio Snack: 20gr parmesan cheese and 120gr grapes 1000cals till here at dinner we were out so i had 2 glasses of whine and 2 cocktail , didn't ate , only a little mince form the salad , like 3tbsp in total i calculated aprox 2220cals 175C 106P 69F | Breakfast: 1 whole egg w 2 egg whites, 100gr teamed veggies and 160gr peach Lunch: 200gr plain greek yoghurt 2% fat w 20gr almonds , 1tsp coconut oil , 160gr peach and 160gr apricots Snack: 200gr grapes and 250gr melon , 20gr regular feta cheese Dinner: 90gr grilled chicken breast w 40gr parmesan cheese, 1tsp olive oil and 100gr grilled veggies Snacked at movie 1 small peach, 30gr cookie and 15gr chocolate 85% cocoa aprx 1630cals 178C 101P 62F | Breakfast: 1 whole egg w 2 egg whites, 30gr oats, 50gr light feta cheese Snack: 1 protein bar Meal 1: 90gr grilled chicken breast, 40gr (raw) basmati rice, 1tsp coconut oil and 160gr peach Meal 2: 90gr grilled chicken breast, 40gr (raw) basmati rice, 8ml olive oil, 100gr grilled veggies Dinner: 200gr plain geek yoghurt 2%fat, 10gr vegan protein, 5ml coconut oil, 160gr peach and 150gr grilled veggies aprox 1720cals 166C 147P 53F | Breakfast: 1 whole egg w 1 egg white, 40gr oats and 50gr light feta cheese Meal 1: 80gr grilled chicken breast, 40gr (raw) basmati rice, 100gr steamed veggies and 2tsp coconut oil Meal 2: 100gr grilled chicken breast, 50gr (raw) basmati rice, 2tsp coconut oil, 100gr grilled veggies Snack: 1 vegan bar w 160gr peach Dinner: 150gr plain greek yoghurt 2% fat w 10gr flaxseed powder and 150gr green apple aprox 1780cals 173C 125P 67F |
Training:
| Friday 01/09 | Saturday 02/09 | Sunday 03/09 | Monday 04/09 | Tuesday 05/09 |
| Fasted LISS 40min in the morning Legs at noon Seated Leg Press (Machine) Set 1: 50 kg × 16 Set 2: 60 kg × 15 Set 3: 70 kg × 11 Set 4: 70 kg × 10 Hip Abductor (Machine) Set 1: 25 kg × 30 Set 2: 30 kg × 20 Set 3: 30 kg × 20 Set 4: 30 kg × 16 Squats (Barbell) (i dind;t done any squats for the last year) Set 1: 40 kg × 10 Set 2: 40 kg × 12 Set 3: 40 kg × 12 Lunge (Dumbbell) Set 1: 6 kg × 15 Set 2: 7 kg × 12 Set 3: 7 kg × 12 Set 4: 7 kg × 12 Good Morning (Barbell) Set 1: 15 kg × 20 Set 2: 15 kg × 20 Set 3: 15 kg × 20 | Afternoon LISS 45min | Fasted LISS 50min in the morning | 1 hour LISS in the evening | Fasted LISS 40min the morning Legs & Abs at noon Seated Leg Press (Machine) Set 1: 50 kg × 20 Set 2: 70 kg × 14 Set 3: 70 kg × 12 Set 4: 70 kg × 12 Hip Abductor (Machine) Set 1: 30 kg × 25 Set 2: 30 kg × 22 Set 3: 35 kg × 20 Set 4: 35 kg × 20 Lunge (Dumbbell) Set 1: 6 kg × 15 Set 2: 7 kg × 12 Set 3: 7 kg × 12 Set 4: 7 kg × 12 Glute Kickback (Machine) Set 1: 10 kg × 15 Set 2: 10 kg × 15 Set 3: 10 kg × 15 Set 4: 10 kg × 15 Good Morning (Barbell) Set 1: 15 kg × 20 Set 2: 15 kg × 15 Reverse Crunch Set 1: 40 reps Set 2: 24 reps Set 3: 16 reps Set 4: 20 reps Crunch (Machine) Set 1: 10 kg × 20 Set 2: 15 kg × 15 Set 3: 15 kg × 20 Set 4: 15 kg × 20 Hip Abductor (Machine)Set 1: 20 kg × 45 |
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