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Approved Log Supertiredwantfood high protein log - female

Supertiredwantfood

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Female Moderator
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Strong Woman
Alright everyone final log I'm sticking to- we all know I love to chop and change but always high protein. So this log allows for wiggle room and changes without needing to start a new log every time I have a bright idea. Will begin posting here tomorrow/21st. Also if you guys have any ideas of what i should do next lmk I'm open to suggestions :) example bulk or cut or different training throw em out there
 
Alright everyone final log I'm sticking to- we all know I love to chop and change but always high protein. So this log allows for wiggle room and changes without needing to start a new log every time I have a bright idea. Will begin posting here tomorrow/21st. Also if you guys have any ideas of what i should do next lmk I'm open to suggestions :) example bulk or cut or different training throw em out there
@Supertiredwantfood I'm all in for high protein, carnivore didnt work for me long because I like veggies :) happy to see you change

my suggestion for you, moving forward is to cycle calories, 2 weeks lower calories carbs, 2 weeks higher calories carbs, this way you do carb cycling and can maintain muscle mass while you lean out, think of it as an anabolic window 2 weeks and 2 weeks you shred up, I use this with my bikini competitor girls, and you're pretty much there by the looks of it
 
@Supertiredwantfood I'm all in for high protein, carnivore didnt work for me long because I like veggies :) happy to see you change

my suggestion for you, moving forward is to cycle calories, 2 weeks lower calories carbs, 2 weeks higher calories carbs, this way you do carb cycling and can maintain muscle mass while you lean out, think of it as an anabolic window 2 weeks and 2 weeks you shred up, I use this with my bikini competitor girls, and you're pretty much there by the looks of it
sounds interesting! it might keep me from getting bored too. My maintenance calories are 2100, my maintenance protein 132-135g. What macros/cals would you recommned for both phases? thanks!
 
Alright everyone final log I'm sticking to- we all know I love to chop and change but always high protein. So this log allows for wiggle room and changes without needing to start a new log every time I have a bright idea. Will begin posting here tomorrow/21st. Also if you guys have any ideas of what i should do next lmk I'm open to suggestions :) example bulk or cut or different training throw em out there
good idea stick with one log, maybe seasonal and change it up every three months.
 
Alright everyone final log I'm sticking to- we all know I love to chop and change but always high protein. So this log allows for wiggle room and changes without needing to start a new log every time I have a bright idea. Will begin posting here tomorrow/21st. Also if you guys have any ideas of what i should do next lmk I'm open to suggestions :) example bulk or cut or different training throw em out there
sounds interesting! it might keep me from getting bored too. My maintenance calories are 2100, my maintenance protein 132-135g. What macros/cals would you recommned for both phases? thanks!
@Supertiredwantfood if something is not working, you should change it. Smart move leaving carnivore, it's not for everyone.

I have most of my bikini girls training with low carbs and high protein, and checking your other log thats your direction too. Can you update us on your current diet training?
 
21ST SEPTEMBER LOG

MEALS:

Breakfast: 498kcal/24P/70C/12F
- 100g oats
- 15g protein powder
- 15g honey

Lunch: 392kcal/21P/49C/8F
- chickpea salad

Dinner: 286kcal/48P/11C/4F
- Chicken salad

Snacks: 376kcal/46P/38C/4F
- half honey sandwich pre workout
- protein yogurt

Supplements:
- 5g creatine

DAY TOTAL: 1551kcal/138P/167C/27F

TRAINING:

Cable pullover:
- 1 set of 8, "12.5"
- 5 sets of 8 "15"

Seated row:
- 5 sets of 10, "5"

DB shoulder press:
- 4 sets of 12, 9kg

DB lateral raises:
- 4 sets of 10, 7kg

Cable tricep extension:
- 3 sets of 12, "12.5"
- 1 set of 9, "12.5"

Cardio/activity:
- 1.5hrs walking fast paced

20230921_140045 (1).jpg
 
@Supertiredwantfood if something is not working, you should change it. Smart move leaving carnivore, it's not for everyone.

I have most of my bikini girls training with low carbs and high protein, and checking your other log thats your direction too. Can you update us on your current diet training?
current diet is usually porridge for breakfast and chicken salad or chicken and cooked veg for lunch as well as dinner. recently switched training down to 5 days, monday, wednesday and friday leg days. tuesday chest/delt/bis and thursday back/delt/tris. then usually 2 hrs walking per day sometimes less. no fasting or IF. getting close to summer now and it's already so hot here so outdoor cardio will be limited and will probably start hopping on stairclimber to burn cals instead
 
@Supertiredwantfood you would be doing over 100 grams carbs and under 100 grams of carbs with 40% protein and calories BMR +10% and BMR - 20% switch up
ok so for me 1400kcal BMR
- 1540kcal on higher phase
-1120kcal on lower phase

is a 1000kcal deficit too much? i don't want it to mess with training... also i am so scared if i start a cut to get leaner it won't work because i don't feel like i have enough muscle to back it up - but i don't know if that's in my head lol.
 
ok so for me 1400kcal BMR
- 1540kcal on higher phase
-1120kcal on lower phase

is a 1000kcal deficit too much? i don't want it to mess with training... also i am so scared if i start a cut to get leaner it won't work because i don't feel like i have enough muscle to back it up - but i don't know if that's in my head lol.
@Supertiredwantfood the 1000 calorie deficit is just 1 time per week to clean up your system. Basically you cycle up and down, but 1 day per week you go real low and 1 day per week you go much higher. This way your metabolic rate is always shocked and keeps going strong.
 
21ST SEPTEMBER LOG

MEALS:

Breakfast: 498kcal/24P/70C/12F
- 100g oats
- 15g protein powder
- 15g honey

Lunch: 392kcal/21P/49C/8F
- chickpea salad

Dinner: 286kcal/48P/11C/4F
- Chicken salad

Snacks: 376kcal/46P/38C/4F
- half honey sandwich pre workout
- protein yogurt

Supplements:
- 5g creatine

DAY TOTAL: 1551kcal/138P/167C/27F

TRAINING:

Cable pullover:
- 1 set of 8, "12.5"
- 5 sets of 8 "15"

Seated row:
- 5 sets of 10, "5"

DB shoulder press:
- 4 sets of 12, 9kg

DB lateral raises:
- 4 sets of 10, 7kg

Cable tricep extension:
- 3 sets of 12, "12.5"
- 1 set of 9, "12.5"

Cardio/activity:
- 1.5hrs walking fast paced

View attachment 16168
@Supertiredwantfood honey sandwich ? whats inside, i like your clean salad looks nice

current diet is usually porridge for breakfast and chicken salad or chicken and cooked veg for lunch as well as dinner. recently switched training down to 5 days, monday, wednesday and friday leg days. tuesday chest/delt/bis and thursday back/delt/tris. then usually 2 hrs walking per day sometimes less. no fasting or IF. getting close to summer now and it's already so hot here so outdoor cardio will be limited and will probably start hopping on stairclimber to burn cals instead
@Supertiredwantfood I see it you're keep it clean I would keep it clean for 2 weeks and log and we'll see where this goes
 
@Supertiredwantfood the 1000 calorie deficit is just 1 time per week to clean up your system. Basically you cycle up and down, but 1 day per week you go real low and 1 day per week you go much higher. This way your metabolic rate is always shocked and keeps going strong.
maybe i misunderstood when reading but i thought @Npcclassicphysique champ was saying to do 2 weeks lower cals/carbs daily for the full14 days followed by higher cal/carb?
 
@Supertiredwantfood honey sandwich ? whats inside, i like your clean salad looks nice


@Supertiredwantfood I see it you're keep it clean I would keep it clean for 2 weeks and log and we'll see where this goes
literally just a slice of bread with honey on it :ROFLMAO: yeah i'm trying to keep it clean as possible. have a wedding and birthday coming up though close together so there's going to be cake haha.
 
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