MEMBER LOGIN

Results 1 to 2 of 2
  1. #1
    Just joined M&S FoteiniK's Avatar
    • Join Date
      Nov 2019
    • Posts
      3
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Female
    • Location
      Greece
    • Training Log
    • Reputation
      10
    • Rep Power
      0

    Exclamation FoteiniK's Training & Diet Log! ~ Muscle Barbie ♥

    Hello everyone!

    My name is Foteini (Φωτεινή), I'm 25y.o (1994), Greek, female, 159cm (5 feet 219⁄32 inches), and right now I'm 58kg (127.8 lbs).

    I started working out back in 2016 with Freestyle/Grecoroman Wrestling, and since September 2018 I've been introduced into the world of bodybuilding. My idols are Ronnie Coleman and Cass Martin! I'm also a huge fan of Lauren Simpson, I'm on week 4 of her Power Booty Gym Program right now!

    Since April I'm training at home, I had a small surgery (LEEP Procedure) at March before quarantine, and I couldn't lift until May. So I've fixed my home gym and I'm working out at home! I have weights, dumbells, multi-gym, treadmill, bench with rack, resistance bands ect. I'll post photos sometime!

    So, this is my log, I'll update it once in while with my daily training and diet!

    Right now I'm consuming 1.600kcal (for weight loss), from which we have:

    Carbs: 144 gr
    Protein: 138 gr
    Fat: 52 gr

    See you soon

    xoxo, Foteini ♥



  2. #2
    Just joined M&S FoteiniK's Avatar
    • Join Date
      Nov 2019
    • Posts
      3
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
      Female
    • Location
      Greece
    • Training Log
    • Reputation
      10
    • Rep Power
      0

    Exclamation LSF Power Booty ~ 6 Week Program ~ Week 4 Day 1 - Lower Body One

    Monday, 13/7/2020

    • Meal Νο1 (7:00): 35gr Impact Whey Protein, 45gr oats, 5gr chia, nectarine, 2 small apricots (+ Vitamin C with Rose Hip, Magnesium, and Vitamin B Complex)
    • Meal Νο2 (11:00): 2 slices gluten free bread, 1 slice turkey, 1 slice mozzarella, 1 boiled egg
    • Meal Νο3 (15:20): 100gr grilled chicken breast fillet, 230gr potatoe, 15gr olive oil, tomato & cucumber


    • Training - Lower Body One / Week 4 (18:40): ~ Pre Workout Drink: BCAA 8:1:1, L-Citrulline Malate, Beta-Alanine, L-Glutamine, L-Carnitine, L-Taurine, L-Arginine & Caffeine (+ electrolytes intra-workout)


    Warm Up Circuit: (w/ Medium Booty Band)
    -Donkey Kicks 3 x 20 (REST 0sec)
    -Lateral Walks 3 x 20 (REST 0sec)
    -Fire Hydrant 3 x 20 (REST 60sec)

    SUPERSET No1: Goblet Squat 4 x 10 -- Deficit Curtsy Lunge 3 x 10 (each leg) (REST 60sec)
    SUPERSET No2: DB Hip Thrust (Heavy Booty Band) 4 x 10-- Booty Band Hip Thrusts (Heavy Booty Band) 4 x 10 (REST 60sec)
    SUPERSET No3: Stiff Leg Deadlifts (Toes elevated on plate) 4 x 10 -- Seated Leg Extension Machine 4 x 10 (REST 60sec)
    EXERCISE No4: Side Leg Raises 4 x 20 (each leg) (REST 60sec)

    Glute Finisher: (w/ Medium Booty Band)
    - Squat Pulses 1 x 30 sec
    - Booty Band Lateral Walk Leaning Forward 1 x 30 sec
    - Booty Band Clamps (each leg) 1 x 30 sec
    - In & Out Squat Jumps 1 x 30 sec
    - Booty Band Kickbacks 1 x 30 sec

    • Meal Νο4 (20:20): 35gr Impact Whey Isolate Protein, 3gr Creatine Monohydrate & banana
    • Meal Νο5 (21:30): 56gr rio mare tuna,tomato, cucumber, onion, 15gr olive oil


    • Calories: 1.634 kcal
    • Carbs: 147 gr
    • Protein: 135 gr
    • Fat: 56 gr
    • Water: 4 lt
    • Steps: 5.223
    • Sleep: 6 hours και 10 min


 

 

Similar Threads

  1. Replies: 64
    Last Post: 12-23-2014, 12:20 PM
  2. My Diet/Training
    By Mikekool in forum Fat Loss
    Replies: 6
    Last Post: 11-30-2011, 11:13 AM
  3. help on diet and muscle training
    By jagster123 in forum Fat Loss
    Replies: 4
    Last Post: 06-27-2010, 07:22 PM
  4. Help with my Training and Diet
    By Amy001 in forum Women's Fitness
    Replies: 30
    Last Post: 09-16-2009, 12:03 AM
  5. Strength Training and Muscle Building Training
    By Arzmordus in forum Beginners Questions & Advice
    Replies: 3
    Last Post: 12-30-2007, 07:38 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •