Vegan Bodybuilding & Fitness

I know, boring title

Well, I needed a place to save my efforts anyway, since I always tend to get water/tea/sauce over my journals, both of training and nutrition. Ill skip my first month since I was making every possible mistake in the book and hardly managing a training at all. Its mostly for me, I doubt theres much of interest in a standard 2400 cal diet

25/01/08

First day of serious cardio - 35 minutes cyclette, diff. 4/12

Diet:
07.00 200mL soy milk (0carbs, 0fat, 8prot, 159cal)
125 g musli (70c, 7,9f, 12,5 p, 400cal)

10.00 2 Bananas (30c, 0f. 2p, 150 cal)
70 g seitan (4c, 9f, 13p, 145cal)

13.00 Rice 130g (42c, 1.7f, 5p)
Peas canned (12c, 2f, 8p, 395 cal)

17.00 Nuts 55 g (2c, 30f, 15p, 350 cal)
Salad (15c, 0f, 1p, 32 cal)

20.00 150 g tofu with sesam (0c, 13f, 21 p, 200cal)
Carrots (10c, 0, 0, 150cal)

Total: 142c, 59 f, 82 p, 2330 cal.
49-22-28


Thats been my typical day since, just changing fruit and kind of vegetables, and getting nutrients some higher (220 - 130 - 130).


27 - free day



28/01/08

40 mins cardio jogging (diff 5 to 11)



29/01/08

3x8 biceps (5kg - remember I am still in te very beginning v.v)
3x8 back machine (25 -30 kg)
3x12 pecs (4-5 kg)
new: 3x12 triceps (4-5 kg)
new: 3x8 shoulders (4 kg)

35 minutes cyclette diff 4/12.



30/01/08

40 mins cyclette diff 4/12
new: abs 3x12



Now Ill be going to get this day done

31/12/08

40 mins of cyclette for cardio, diff. 4/12

3x12-10-7 biceps
3x12-10-8 back machine, 25/30 kg
3x12-10-8 pecs (5-8-10kg)
3x8 triceps (4 - 5kg)
3x12-10-8 shoulders (4-7-9kg)

I ll be adding to the weights more significantly when Im not in a strict caloric regimen as I am now, btw. Now I just change them when I feel like I am not exercising

Congrats on a whole week of doing your training log! What is your goal? Short term and long term.

Thans for the support I fixed a goal every three months, the next one being losing 5 to ten kgs. I know a body fat exam would be way neater to know if the program works, I just cant afford 50 euros for that by now.. The ultimate goal would be a BFP in the single digits and strength enough to follow a complete program of squats and weights, as my strength is quite ridiculous now.

As I say that I just lost a days worth of cardio because I needed a doctor certificate to train - whch is really just a bureaucracy excuse to give a doctor 100 euros without even being visited. Crap.

What does this mean? I do not understand the point of a doctor certificate to train?

Gyms wont accept you without a certificate from a doctor which attests to your health in Italy. Since its quite hard to die with 18 in a gym, the only use of this law is to get money to doctors - and the doctor really didnt visit me before handing me the certificate, or even see me before. I just handed the money to the secretary and got mine, written nd signed from her.

Im not happy with Italy at all, I am planning to move to Germany soon.

Well it sounds like a good law to have. . . . in theory. Reality is that the doctors just take the money without even giving you a thorough exam.

My advice for you is not to have a goal of losing weight. It should just be lifting weights and a goal of shooting for a weight for each exercise that you do.

My first goal is alway do what I did last time as a minimum, and then next time try to do at least one more rep (hoping to do more) with the same weight as last time for the set. Or increase the weight by even the lowest plates the gym may have (2.5 lbs plates) for the same amount of reps I did last time. So strength is my ultimate goal. Losing weight is easy once the muscles are established and matured (you keep the same weights and do the same reps and sets) and then start with cardio and increase the cardio's time, while being aware of the portions and food you are eating and decreasing it slowly.

But my view is my own view of a bodybuilder.

It's never too early to start squatting! Just do bodyweight squats and lunges to get started.

Good luck!

-Chris

Actually it sounds like a really BAD law to have. Promoting a nanny state where people are told what to do by big government instead of making informed decisions on their own and being responsible for their owns actions.

x2

Well, from my point of view such a law could be justified for the aing or for people with certain diseases. I can understand how a gym owners life is less of a stress when he doesnt have to worry about the health of every aging or severely obese person in his environment. But then, its applied badly.

Thanks for the suggestions, I seriously appreciate some input Bodyweight squats would be lifting my own weight?
@Gaia, I kinda need the fat loss, at least psychologically, but I surly liked the idea of the goal being set every time you get to the gym, and I think I am going to do that as well - have only four to six weeks of cardio if I work properly.

Thanks to everyone, btw


02/02/08

Training: pure cardio (45 minutes of cyclette, diff. 4/12)
Actually a personal record, but I didnt manage it that good, I was distracted and went slower than I wanted to. Spent the rest of the day, up to 2 am, running and walking from a place to the other still, so I guess it still counts.

04/02/08

Got to the gym somehow late, and that damaged my meal frequency - will have to get dinner at 21.00 at least. I finally managed a cardio training I was happy with, and since I got out without any sores or pains (until now) I can plan on getting it to 1 hour in the days I dont lift.
For squats and bench presses, today I had problems lifting 7 kg as doing biceps, so I guess I better hide somewhere. I only have problems with my right arm, and thats kinda strange, since its my main arm. With my left I can go up to more, but I dont feel like growing only a side of my body



45 mins of cardio on the cyclette, diff.4/12


Biceps 3x8 (4kg)
Pecs 3x8-10-12 (12-10-8?kg)
Triceps 3x8-10-10 (7kg, stopped the last series as it hurt)
Shoulders 3x8-10-12 (7-9-12kg)
Back machine 3x8-10-12 (25,30,35kg)

As soon as I get rid of the weights under 10kg (probably after the cutting) starting squats and a serious strength training, this is mostly to hinder muscle loss.

05/02/08

Got to cardio completely relaxed today, as I overslept lessons and stayed home for once - probably tomorrow as well, since I had to do a work on an author that was explained today. As I felt good, I incresed the difficulty on the elliptical. While I do my training I can go to feel quite sore in the legs and back and fear walking back home, but I always feel perfect and fresh when I finish. Thats annoying, I think I could do more if my body wasnt so undecided whether it hurts or not.

45 mins of cardio, cyclette, diff. 5/12
3x12 abs, vertical, legs bent
3x10 abs, vertical, straight legs

06/02/08

Cardio: 45 minutes cyclette, diff. 4/12

Pecs: 8-10-12 (12,10,8 kg)
Bic: 10-8-6 (4-7 kg)
Tri: 12-10-8-6 (4-7 kg)
Shoulders: 6-8-10-12 (up to 10 kg)
Back machine 12-10-6 (25-35 kg)

Spent the whole day running from a place to the other, so that should add to the cardio

07/02/08

First posi sign of the training: a girl I barely know (friend of a friend) called me today for a date While I dont know how much of it depended on the bare 1 or 2 kg I lost (but it seems to look like more. I had a male friend of mine ask me if I was eating flesh again because of my arms. Felt nice as well.)
Surely its a major psych boost.


45 mins cardio cyclette elliptical (diff 5/12)
This time I managed it some better. Still, if Im not keeping concentration somewhere else, I feel my legs exploding. When I leave the cyclette I barely feel to have done some training.


Abs: 3x8 on an inclined bench blocking my legs.
3x12 vertical, legs bent.
3x10 vertical, legs straight.