Jump to content

Xaqdaddy

Members
  • Posts

    53
  • Joined

  • Last visited

Xaqdaddy's Achievements

Newbie

Newbie (1/14)

0

Reputation

  1. Just reread my thread. So awesome all of the encouragement, etc. I am still working out. Weight is in the upper 150's and feeling better than ever. I may need to start journaling again.
  2. 39 YO male - 5'7" 157lbs. I've been lifting 5x a week on my lunches for 30-45 doing chest/tri's on Mon, back/bi's on Tues, etc. I've been using the gym at work, which is good, but somewhat limited. I've just joined a bigger gym and have more options and time to work out. My goal is to continue working on weight loss while building strength. FWIW. I started lifting during the New Year, New You contest last year and have lost ~40lbs while gaining muscle. My goal is to continue to do more, but I feel like I need to challenge myself a little bit more. I dont get any muscle soreness from my workouts and have stopped adding weight. I think I need to work on my core the most. [*]edit[*] Ok - I am looking for a new routine to challenge myself a little bit more now that I have more resources available. Robert C's 2011 workout looks good (http://www.veganbodybuilding.com/?page=article_2011_trainingprogram) and at least the chest work out is appropriately challenging for me. How often should I change programs? What else should I try? I've been trying to read up on the 5X5 and starting strength, but I really want to do something in the gym 5 days a week. FTR, I also run 3 miles 4-5 days a week and do aikido four days a week as supplemental cardio/recovery day work outs. Thanks, Z
  3. Food for today; Cal. Fat Carb. Prot. Meal totals: 2012.3 50.1g 336.9g 82.9g The Ultimate Protein Supplement 1 serving of 2 heaping Tbsp 83 0.7g 3.9g 15.4g Original Pure Almond Milk 1.5 servings of 1 cup 90 3.8g 12g 1.5g Blueberries 1 serving of 1 cup 84 0.5g 21.5g 1.1g Coke 20 fl oz 0.5 servings of 1 bottle 120 0g 32.5g 0g Lettuce Salad 1 serving of 3/4 cup 25 0g 4g 1g Veggies Lover's Thin Crust no cheese 3 servings of 1 slice 450 12g 75g 18g Original Pure Almond Milk 1 serving of 1 cup 60 2.5g 8g 1g Low Fat Vegan Burrito Bol (Double Black Beans and Lettuce) 0.75 servings of 1 bowl 356 5.3g 66g 15g Blue Dorset Cereal 1 serving of 80g 284 7.4g 58.1g 9.9g Cranberry Almond Bar 2 servings of 1 bar 460 18g 56g 20g Exercise - was only able to grab 2 miles on the treadmill. Will try and get some core exercise as well. (Friday journal) Bummed (sort of) weight was at 168, didnt track calories well thurs/fri and weighed in at 172 today. Choosing now that exercise and diet will win.
  4. Ok - I've hurt my leg which made me take two weeks off running. I hurt my shoulder (not badly) and puked half of last week. But..... I got my prize pack from Robert and team! Yay... My leg and shoulder got better and I got some new runners! Yay... To get back in the swing of things - here are my macros for today.. 2089 calories 124g protein 52g fat 323g carb Workout was a decent chest and tri's including BP - smith machine - 4 sets of 10 inclined press machine - 4 sets of 10 inclined db flyes - 4 sets of 10 plus close grip BP - 4 sets of 10 tricep kick backs and pull downs - both 4 sets of 10 Need more veg and more water, but my body is feeling much better.
  5. 1611 Calories 38.0g of Fat 55.2g of Protein 274.6g of Carbs Macros so far. still frustrated by this injury. 20+ on the elliptical, plus weighted crunches, side crunches, weighted, and back extensions - 3 sets each tonight I did another 15+ minutes of abs circuit training.
  6. Thanks Kareno - actually Im dealing with an injury. I can still lift, but cardio is hard. Its the weirdest thing. Im find just standing, but the more I walk, the more the shin muscle of my left leg hurts, it gets so tight, its hard as a rock. I love to run and this is really disappointing. Macros; 1621 Calories 43.3g of Fat 47.2g of Protein 274.2g of Carbs Lifted - legs Squats - smith machine 1 set (10 reps) at 90lbs for warm up/form, 1 set at 160, 3 sets at 210 calf raises - 4 sets of 90lbs*20 leg extension - right leg only 130lbs *10*4 sets leg curl - 4 sets of 10 at 130lbs about 10 mins total on bike for warm up/cool down General good news/bad news - weight yesterday 172.5! today 174.5! I didnt track what I ate, but I bet is was the vegan meatloaf LOL... Other good news, finally strong enough to do a couple of pull-ups! so awesome for me. I really want to build this up some. More belly/handles to work on
  7. Weight up, but leg is feeling better. 174.5 not good. Food (Fat is a little overstated) Cal. Fat Carb. Prot. Meal totals: 1737 63.7g 254.1g 94.4g Original Pure Almond Milk 1 serving of 1 cup 60 2.5g 8g 1g Vegan Burger 2 servings of 1 burger 200 2g 16g 38g Koala Crisp 2 servings of 2/3 cup 240 1g 52g 4g Banana 1 serving of 1 Medium 100 0g 29g 1g Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb)) 1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g Whole Wheat Peanut Butter and Jelly 2 servings of 1 sandwich 606 40g 74g 30g Good N Natural Bar Chocolate 2 servings of 1 bar 460 18g 56g 20g Didnt run today - so I put in 30 mins on the bike and an additional 20 minutes on abs circuit training tonight.
  8. Very rough week. Food today; Cal. Fat Carb. Prot. Meal totals: 1884.5 58.3g 230.5g 83.8g Gardein Chick'n Filets 1 serving of 2 filets (100g) 150 6g 6g 19g Vegan Chilli 1.5 servings of 1 cup 274 5.7g 40.7g 17.3g Mixed Fruit 2 servings of 1 cup 130 0.5g 32g 2g Apple 1 serving of 1 small 65 0.2g 17.3g 0.3g Good N Natural Bar Chocolate 3 servings of 1 bar 690 27g 84g 30g Olive Oil 1 serving of 1 tsp 39 4.5g 0g 0g Roasted Vegetable Salad Full No Dressing 0.5 servings of 1 salad 297 3g 24g 5.5g Nuts, almond butter, plain, without salt added (1 tbsp) 1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g Whole Wheat Bread 2 servings of 1 slice 138 1.9g 23.1g 7.3g Workout today - no cardio I am having some pain in my lower left shin, but only on walking or running. Shoulders - Front raises, lateral raises, military press in supersets, shoulder rotations, alternating dumbell punches. Yesterday's food Cal. Fat Carb. Prot. Meal totals: 2052 51.8g 292.8g 87.1g Mixed Fruit 2 servings of 1 cup 130 0.5g 32g 2g Alcoholic beverage, beer, regular, all (1 can) 1 serving of 1 can (356g) 153 0g 12.6g 1.6g Whole Wheat Bread 2 servings of 1 slice 138 1.9g 23.1g 7.3g Vega Sport Performance Protein-Vanilla 1 serving of 1 scoop 27g 110 1g 5g 20g Original Pure Almond Milk 1 serving of 1 cup 60 2.5g 8g 1g Koala Crisp 1 serving of 2/3 cup 120 0.5g 26g 2g Seitan Jerky Teriyaki 1 serving of 1 package 99 3g 7g 11g chick pea curry with rice 1 serving of 1.5 cups 380 5.8g 72.6g 9.5g Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb)) 1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g Good N Natural Bar Chocolate 3 servings of 1 bar 690 27g 84g 30g Nuts, almond butter, plain, without salt added (1 tbsp) 1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g Ran 30 minutes pre-breakfast Legs Squats Leg extension Leg Curls Calf Raises
  9. LOL @Kareno... oy..super busy Yesterday I... ate; Cal. Fat Carb. Prot. 1597.7 33.0g 252.7g 78.5g I finished the day with banana/almond milk/protein powder shake to round off the calories Koala Crisp 1.66 servings of 2/3 cup 199 0.8g 43.2g 3.3g My Vegan Cornbread 1 serving of 1 piece 133 2.5g 24.8g 3.4g Vegan Chilli 1.5 servings of 1 cup 274 5.7g 40.7g 17.3g Good N Natural Bar Chocolate 2 servings of 1 bar 460 18g 56g 20g Mixed Berries 1 serving of 1 cup 70 0.5g 17g 1g Bananas, raw (1 large (8" to 8-7/8" long)) 1 serving of 1 large (8" to 8-7/8" long) (136g) 121 0.5g 31.1g 1.5g MLO Brown Rice Protein 2 servings of 2 Tbsp 220 0g 24g 30g Original Pure Almond Milk 2 servings of 1 cup 120 5g 16g 2g at the gym..Chest and Tris Bench Press 90x10 for warm up 160x10 170x8 180x6 170x8 Incline Press (Machine) 60x10X4 sets Dumbell Flyes 30X0X4 close grip bench press 70x10x4 sets tricep pull downs - machine 50x10x4 sets triceps extension 35X0X4 Running - 30 minutes in the evening Today's food so far Cal. Fat Carb. Prot. Meal totals: 1763.5 49.9g 255.7g 83.2g Broccoli 1 serving of 1 cup 30 0.3g 6.0g 2.6g Vegan Chilli 1.5 servings of 1 cup 274 5.7g 40.7g 17.3g Brown Rice 3 servings of 1/2 cup 324 2.6g 67.2g 7.6g Emilys Veggie Tofu Stir Fry 1 serving of 1.5 cups 150 5g 12.5g 15.5g Apple 1 serving of 1 small 65 0.2g 17.3g 0.3g Good N Natural Bar Chocolate 4 servings of 1 bar 920 36g 112g 40g I had to be up super early today so I didnt get too creative with food. Back and Bis today Hammer Curl 25x10 Concentration curl 25X10 incline curl 25X10 in supersetsX3 bent over row 20x10 one arm dumbell row 20x10 deadlift 40x10 in supersetx3 lat pull down 90x10x4 10 mins on elliptical 10 additional mins of running with kids on stroller going to finish up with some additional lifting tonight using patio pavers. weight yesterday was 173.5 - today 174.5 still better than 176 i was at, but not sure whats up with the yoyo i usually dont do that.
  10. Food so far Cal. Fat Carb. Prot. Meal totals: 1630 51.2g 230.7g 68.4g Brown Rice 1.5 servings of 1/2 cup 162 1.3g 33.6g 3.8g Emilys Veggie Tofu Stir Fry 1 serving of 1.5 cups 150 5g 12.5g 15.5g Good N Natural Bar Chocolate 1 serving of 1 bar 230 9g 28g 10g My Vegan Cornbread 2 servings of 1 piece 266 5.0g 49.6g 6.9g Vegan Chilli 2 servings of 1 cup 366 7.7g 54.3g 23.1g Grapefruit 1 serving of 1 cup 96 0.3g 22.7g 1.2g Ezekiel Bread-plain 2 servings of 1 slice 160 1g 30g 8g Earth Balance Buttery Sticks 2 servings of 1 tbsp 200 22g 0g 0g The earth balance really throws off my fat intake - nuff o that. Exercise - Pre-breakfast Tabata intervals for about 15 minutes Plus 2.67 miles pushing 80+ lbs of kid in stroller. It took a long time and I was slow, but hey, its a variation. Now for more protein. *edit* ok - didnt feel like I had done enough today, so I did 2 sets of 100 crunches. Always give a little more.
  11. oops - forgot my Saturday journal - Rest day! Got a little lax with my fat cals and total calories. Meal totals: 2338 84.0g 293.4g 94.6g cals/fat/carb/protein Alcoholic beverage, beer, regular, all (1 can) 1 serving of 1 can (356g) 153 0g 12.6g 1.6g Gardein Chick'n Filets 1 serving of 2 filets (100g) 150 6g 6g 19g Earth Balance Buttery Sticks 2 servings of 1 tbsp 200 22g 0g 0g Ezekiel Bread-plain 2 servings of 1 slice 160 1g 30g 8g Good N Natural Bar Chocolate 1 serving of 1 bar 230 9g 28g 10g Peanut butter and Jelly on Wheat 0.25 servings of 1 90 5g 14g 3.8g Grapefruit 1 serving of 1 cup 96 0.3g 22.7g 1.2g basic chocolate vegan cupcake MGS 1 serving of 1 153 6.7g 21.5g 1.9g Cranberry Almond Bar 1 serving of 1 bar 230 9g 28g 10g Vegan Low Fat Cornbread 3 servings of 1slice 327 13.6g 49.1g 4.5g Vegan Chilli 3 servings of 1 cup 549 11.5g 81.4g 34.6g
  12. Cal. Fat Carb. Prot. 1203.1 43.6g 185.0g 44.6g Seeds, sesame butter, tahini, from raw and stone ground kernels (1 tbsp) Gardein Chick'n Filets 1 serving of 2 filets (100g) 150 6g 6g 19g Asparagus 1 serving of 1/2 cup 19 0.2g 3.7g 2.2g Maple Syrup 0.5 servings of 1/4 cup 105 0g 26.5g 0g Sweet Potato 1 serving of 1 large 52 0.3g 12.3g 1.2g Banana 1 serving of 1 Medium 100 0g 29g 1g Larabar 1 serving of 1 bat 230 10g 38g 6g Nuts, almonds (1 cup, sliced) 0.38 servings of 1 cup, sliced (92g) 199 17.5g 6.8g 7.3g Apple 1 serving of 1 small 65 0.2g 17.3g 0.3g Oatmeal 1 serving of 1 cup 102 2.0g 18.8g 3.6g Grapefruit 1 serving of 1 cup 96 0.3g 22.7g 1.2g Got in a decent amount of cardio today running. Weather was nice enough. maybe 2.5 miles running/walking (with 30-80 lbs of kid in jogger - kind of a sprint to school and an easy 2 miles on the way home) all I had was grapefruit in my stomach so hopefully got some fat burn there. Tonight was kill my abs interval training with; Planks Pilates Bug Bicycle Mountain Climbers Crunches in five sets - about 25 mins in all. Now - more food and water.
  13. Food today - little overstated on the pizza - it was homemade, Cal. Fat Carb. Prot. 1824 59.6g 251.9g 81.7g Daiya Vegan Pizza 1 serving of 2 slices 356 11.3g 55.3g 14.3g Guacamole, Fresh 1 serving of 1oz 46 2.3g 2.1g 0.6g Sauce, ready-to-serve, salsa (1 tbsp) 3 servings of 1 tbsp (16g) 12 0.1g 3g 0.7g Green Peppers 1 serving of 1/2 cup 14 0.1g 3.5g 0.6g Brown Rice 1 serving of 1/2 cup 108 0.9g 22.4g 2.5g Black Beans 1 serving of 1/2 cup 330 1.4g 60.5g 21.0g Ezekiel Bread-plain 1 serving of 1 slice 80 0.5g 15g 4g Peanut butter, smooth style, with salt (2 tbsp) 1 serving of 2 tbsp (32g) 188 16.1g 6.3g 8.0g Good N Natural Bar Chocolate 3 servings of 1 bar 690 27g 84g 30g Workout today 2 miles pre-breakfast fat loss run 1 additional mile at lunch Shoulders today in Superset (4 times through) Front raisesX10 lateral raisesx10 stiff arm pull downx10 plus shrugsx10x4 May do a little more now, just a little something for the evening. My wife is out of town, so I am off work and away from the gym. I have two young kids so will be adjusting my routine a little. Edit - added 5 x 3 minute rounds of shadow boxing with gloves. Need a heavy bag or boxing buddy.
  14. Food today; Lentil Dal 2 servings of 1 472 1.3g 82g 33.3g Rice - Basmati (Royal) 2 servings of 1/4 cup uncooked; 3/4 cup cooked (45 gm) 300 0g 70g 6g Good N Natural Bar Chocolate 1 serving of 1 bar 230 9g 28g 10g Noodles, japanese, soba, cooked (1 cup) 1 serving of 1 cup (114g) 112 0.1g 24.4g 5.8g Broccoli 1 serving of 1 cup 30 0.3g 6.0g 2.6g Tofu 2 servings of 1/2 cup 364 22.0g 10.8g 39.8g Nuts, almond butter, plain, without salt added (1 tbsp) 1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g Ezekiel Bread-plain 2 servings of 1 slice 160 1g 30g 8g I like having the tofu in my diet. I know there is lots of opinions on either side if its good for you or not, but hey, I got my protein. Legs today.. Leg Ext machine 110lb per leg x10x4 sets Leg curl 150 lbsx10x4 sets inner and outer thigh/hip machine thing 3x10 each Lunges 160x10x4 sets calf raises 3 sets of 20 10 minutes on bike after 20 mins of walking 10 mins of tai chi done quickly for aerobic purposes weight is still 176 flat Goal for feb is to get into the 160's.
×
×
  • Create New...