Silvie's T-ransformation Log

Training Logs
21

I agree with everything that @QuadQueen said here, with the only caveat being that since you are eating mostly lean proteins - a light drizzle of oil (preferably EVOO, as it has been shown to help with weight loss if used sparingly).

I’m eating about 2lbs of lean protein daily. With no oils, that is only about 30g of fats - which is subpar for hormone production… we want about 0.3g/lb or 0.66g/kg daily for ideal hormone production. More than that is not helpful and less can hinder you.
But if those fats were only the high Essential Fatty Acid types (high in BHA and EPA), you could get away with less than that 0.66g/kg recommendation. You’d have to supplement these, but I’m getting into the weeds here.

The only thing I’d change to Stronglifts is that I’d add Pull Ups/Chin Ups to that routine (which effectively makes this Phraks Greyskull LP).
On a more gender-specific note, I’d also add Hip Thrusts and “Bad Girls” to that list (for men, I recommend trap work and bicep work).

3 Likes
22

Thanks for the reply! Ok, I’ll focus on using EVOO :smiley:

Considering the Pull Ups/Chin Ups, do you have any tips on how to get started with them as I can’t do even one on my own…

And the Hip Thrusts are good idea, would you add them to all the workouts or just training A or B?

Also what are “Bad Girls”?

1 Like
23

I agree, if you’re not eating other fats, this is a good move - BUT don’t go crazy. I highly recommend measuring it out to prevent over use. Stick to 1/2 - 1 tablespoon per meal.

2 Likes
24

OK, I’ll measure it!

1 Like
25

Also just a small update: I was going through my meal log I just want to elaborate on the two types of days I had before so that I have them in this log:

Variant A)
110-135g protein
190+ g carbs
50-60g fat

100g Chicken ham, 100g tomatoes, 150g orange, 80g wholewheat bread
300g butter chicken, 80g naan, 100g rice, 1/2 samosa (40g)
3 eggs, oil, 100g chicken ham, 40 g eidam
20g protein powder + water, 100g apple
++++++++++

100g chicken ham, 100g tomatoes, 60g bread
Doner kebab (estimated: 50g protein, 110g carbs, 40g fat)
100g chicken ham, 70g bread, 10g butter, 100g cucumber
150g orange

Variant B)
110-135g protein
<180g carbs
75+ g fats

2 eggs, oil, 50g bread, 100g cucumber
100g rice, 100g chicken breast, oil, 100g corn
250g flank steak, 100g green beans, oil, 50 g cheese
50g dessert

+++++++++
100g chicken ham, 60g toast (cereal), 150g apple
150g rice, 100g cheese, oil, 100g tomatoes
180 protein pudding (18g protein)
150 g chicken breast, 50g zuchinni, 50g bacon, 150g green beans

Also as I mentioned before I was seriously lagging on veggies and substituting them albeit oftentimes without meaning to with larger portion. Well, it’s time to get back on track now!

3 Likes
26

1/4/24
100g chicken ham, 70g tomatoes, 20g raw pea, 2pcs of popcorn, 200ml protein milk
1 espresso, 100g turkey ham, 80g cooked rice, 60g tomato, 10g spring onion, 30g corn, 1table spoon olive oil
100g turkey ham, 80g bread, 100g tomato

2/4/24
100g chicken ham, 100g cucumber, 200ml milk
100g chicken ham, 80g wholewheat toast, 90g tomato
Post-workout:
100g chicken ham, 60g cereal roll, small apple 100g
100g chicken with soy sauce, 1 tbls olive oil, 1 clove garlic, 1 spring onion, 60g corn, 80g rice

3/4/24
100g chicken ham, 100g cucumber
50g blueberries
150g turkey breast,20g spinach, 100g potatoes, 2 tbls olive oil
200ml milk, 20g cheese
1egg, 60g chicken ham, 1spring onion, 50g tomato, 30g corn, 50 wholewheat toast,

4/4/24
100g chicken ham, 100g cucumber, 200ml milk
150g chicken breast, 100g onion ring
1 egg ,40g toast
100g turkey ham, 100g ham, 10g onion ham

5/4/24
100g chicken ham, 100g tomato, 200ml milk
100g teriyaki chicken, vegetable salad, onion, cucumber, tomato, peppers, olive oil dressing
100g chicken ham, 100g cucumer, 20g cheese, 80g wholewheat toast

6/4/24
2 eggs, 100g green beans, 1 spring onion, 2 tbls olive oil
150 ml cabbage soup
150g baked pork, 200g red cabbage, 80g potato dumpling
200ml latte without sugar (1.5% milk)
120g chicken breast, 200g vegetable salad with balsamic dressing, 30g feta cheese

7/4/24
120g chicken breast, 2 tbls olive oil, 100g cucumber, 200ml milk
100g halloumi cheese, 2 tables olive oil, cucumber, lettuce and pepper salad, 40g bread
1 espresso, 100ml orange juice
100g procciuto pizza, 100g tomatoes

8/4/24
2 eggs, 100g corn, 2 tables olive oil, 200ml milk
150g chicken ham, 80g pasta, 2 tables olive oil, 100g green beans
100g procciuto pizza, 50g chicken ham, 100g cucumber

9/10/24
2 eggs, 10g butter, 80g green beans, 200ml milk
100g chicken ham, 80g roll, 1 apple
20g protein shake, water
100g turkey breast, 1 egg, 80g broccoli, 20g peas, 2 tables olive oil, 70g bread, 20g gouda cheese

10/10/24
2 eggs, 10g butter, 80g green beans, 200ml milk
100g ham, 100g tomato
100g turkey breast, 80g pasta, 100g broccoli, 2 tables olive oil, 20g cheese

11/10/24
Salad (200g) with chicken kebab 80g meat, garlic dressing

12/10/24
100g tzatziki+cheese spread, 30g baked peppers, 20g fish egg spread
100g bread roll with olive oil
100g chicken, 50g beef, 50g sausage
Salad, 150g croquettes

13/10/24
100g ground beef, 40g bun, 100g fries
80g ice-cream, 1 tbls caramel
100g sausage, 50g bun

14/10/24
Cabbage soup 200ml
150g pork tenderloin, 120g potato croquettes, 200g green beans
2 eggs, 50g bell pepper, 50g baguette, 10g butter

15/4/24
1 shrimp spring roll 30g
2 shrimp dumplings,40g
200ml chicken stock with cabbage and shrimp
300g cabbage+carrot, 100g chicken, oil
1 hot dog

16/4/24
100g chicken, 1 tortilla, tartar sauce, corn+ lettuce EST. 150g
2 eggs, 27g bread,10g butter
200ml milk + espresso

5 Likes
27

This is great! Keep it up!!