Vegan Bodybuilding & Fitness

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PostPosted: Sat Mar 29, 2008 12:15 pm 
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Stegosaurus
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veggieprincess wrote:
Woohoo... DV is gettin in some cardio. Remember... WE ALL HATE CARDIO...


I like cardio :)

I also eat carbs though. I also don't own a TV ( on purpose ), but I have come to like Law And Order which is on about the same time I do cardio on the elliptical. I have been known to stay on a bit longer to see how a case ends.

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PostPosted: Sun Mar 30, 2008 1:25 am 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
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Location: Portland, OR
Nutrition: Calories 1800, protein 146

Triceps and Biceps

Seated DB Tricep Extension - superset with - Standing DB Curls
20 x 15 ----- 20 x 12
25 x 12 ----- 25 x 12
30 x 12 ----- 27 x 10
35 x 10 ----- 30 x 7
37 x 7 ------ 30 x 6
37 x 7 ------ 30 x 6

Assisted Dips - superset with - Assisted Pullups
60 x 10 ----- 70 x 10
60 x 10 ----- 70 x 10
60 x 10 ----- 70 x 8

Cable Pushdowns - superset with - Hammer Curls
20 x 15----- 20 x 10
30 x 10----- 20 x 10
30 x 10----- 20 x 10



This was a quick workout with little rest in between sets.

I went to my first contest tonight. Very inspiring! There was an unbelievably ripped woman who was 57. All of the women in their 50s looked tremendous. I may put off competing for 2 years instead of next year - I'm too thin, IMO. I wasn't too fond of the figure but the bodybuilding was great.

BW, I don't watch much television. However, Law & Order (and SVU) is my favorite show. It's the only series we watch.

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PostPosted: Mon Mar 31, 2008 12:47 am 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Nutrition: Calories 3000, Protein 130 (brunch this morning and a couple of glasses of wine - a typical free weekend day)

Shoulders

*Warm up*

Seated DB Press
25 x 12
27 x 11
30 x 8
32 x 6
32 x 7

Upright Rows
50 x 12
60 x 9
60 x 9
60 x 10

Lateral DB Raise
15 x 12
15 x 12
15 x 12
15 x 12

Front DB Raise
12 x 12
12 x 12
15 x 10
15 x 11

Bent-Over Lateral DB Raise
12 x 12
12 x 12
15 x 12
15 x 12

ABS

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PostPosted: Mon Mar 31, 2008 4:49 am 
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Elephant
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Posts: 1466
Location: Atlanta, Ga
Dang girl your shoulders are super strong! :twisted:

You've definitely upped the weights since we trained shoulders in January! 8)

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PostPosted: Tue Apr 01, 2008 10:23 am 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Hey Josh, that was a great workout! You're a good training partner. Keeping a log and tracking my previous weights helps me shoot for a new goal each workout. I don't know how some of you can keep all of that in your heads.

Yesterday was a Rest Day.

Calories 2200, protein 120


I'm a bit undecided about how to reach my goals right now. Decreasing my bodyfat % by purely losing fat is going to come at the cost of strength and size - two things I don't want to lose. I'm already relatively thin and I really don't want to look skinny. My hope is that I will maintain or even gain some muscle while slowly decreasing BF%. I'm just not big enough to risk losing muscle at this point. So you won't see this log divided into the traditional cutting and bulking stages for now. I would rather do this slowly, without 5-10 pounds changes of weight in different directions. We'll see if it works.


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PostPosted: Tue Apr 01, 2008 10:53 am 
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Mastodon

Joined: Fri Sep 08, 2006 10:31 am
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Location: eh?
I used to log all my stuff, but I remember the weights I used and a general idea of reps so I don't bother now.

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Lifts:
250 Bench
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PostPosted: Tue Apr 01, 2008 10:57 am 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Ah, youth. My brain isn't that flexible anymore.

But seriously, I change up parts of my routine every week so I couldn't possibly keep track. At least that's what I tell myself.


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PostPosted: Tue Apr 01, 2008 7:36 pm 
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Elephant
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Joined: Sat Feb 10, 2007 11:46 pm
Posts: 1466
Location: Atlanta, Ga
DV wrote:
Hey Josh, that was a great workout! You're a good training partner.

Thanks! 8)

DV wrote:
Keeping a log and tracking my previous weights helps me shoot for a new goal each workout. I don't know how some of you can keep all of that in your heads.

I log all my weights. I just don't post them online that much anymore. :dontknow:

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PostPosted: Wed Apr 02, 2008 8:52 am 
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Rabbit

Joined: Sun Mar 16, 2008 11:42 am
Posts: 38
The contest sounds like it was so much fun! I can only imagine the raw energy there! I LOVE seeing women who are older than me looking so freakin' ripped, built and healthy! They are such role model's as to what is possible and it gives me so much hope! :D

Oh, and I totally agree with Josh, your shoulder numbers are amazing, you give me motivation to push a bit harder too!

Thanks and keep posting those numbers :thumbright:


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PostPosted: Wed Apr 02, 2008 9:18 am 
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Gorilla
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Posts: 505
Location: PDX
hi DV! i am so impressed by your numbers! any chance we could see a sample diet of an average workout day for you?


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PostPosted: Wed Apr 02, 2008 3:11 pm 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Thanks for the replies! It's nice to know that someone reads this blog. I'll post my diet from two days ago (a low calorie rest day) and yesterday ( a high calorie day).

I spoke with my trainer today about my plans to slowly lose fat while gaining muscle. He thinks it's definitely possible (especially since that is exactly what I've done in the last 3 months). The only big difference in my diet is overall calories on a given day. I still eat every 2.5 to 3 hours and eat high protein. My thoughts on fat loss and muscle gain are as follows. Your body synthesizes protein and burns body fat in the same day, depending on what you feed it, how you are working out, when you feed it and how you manipulate your insulin levels - among many other variables. In the course of a week, I wouldn't expect anyone to naturally (no HGH, no steroids) lose 2 pounds of fat while gaining two pounds of muscle but I believe you can lose moderate amounts of fat while gaining moderate amounts of muscle. As I am not looking to do either quickly, this program is perfect for me so long as it continues to work.

The only other difference to my lower calorie days (my fat burning days) is that I maintain a very low glycemic load on those days. The theory behind this is that it keeps insulin from spiking, thereby keeping your body from going into fat storage mode.

Yesterday.............

Back

Lat Pulldowns
80 x 12
90 x 8
90 x 7

Reverse or Back Lat Pulldowns
60 x 14
70 x 12
70 x 12

Standing Rows (Charles Glass style - hard to explain this one)
50 x 16
60 x 12
60 x 12
60 x 12

Seated Rows (with forward stretch for lower back involvement)
70 x 12
80 x 12
90 x 10

One-Arm DB Rows
35 x 12
37 x 12
40 x 10

Low Back Extension (on the T-Bar with abdominal support - no added weight)
3 sets of 20 reps

Calves - Donkey raise and Plated Loaded

Diet for Low Calorie Day

1)Smoothie - 100 gms blueberries, 100 gms strawberries, 2 Tbls ground flax, 50 gms rice protein, Glutamine 5 gms
2)Super firm tofu 5 oz., kale (1/2 pound) sauteed with shallots and 1/2 Tbl olive oil
3)Almond butter 2 Tbls, Glutamine 5 gms
4)Super firm tofu 5 oz, mixed leafy greens (1/2 pound), mushrooms, garlic sauteed with shallots and 1/2 Tbl olive oil
5)Gemma protein (25 gms) and Buckwheat protein mix (25 gms) as pudding
6)Hazelnuts 1 oz.

Calories 1750, Protein 180 gms, Carbs 110 gms, Fiber 41 gms, Fat 55 gms, Glycemic Load 49

Diet for High Calorie Day

1)Smoothie (as above), Glutamine 5 gms
2)Clif Builder bar, Xtend BCAAs, glutamine 5 gms
3)Split pea soup, broccoli and alfalfa salad
4)Brazil nuts 1 oz.
5)Seitan with mushroom onion sauce, Steamed broccoli with lemon shallot sauce, Amaranth grits with corn, sauteed spinach, Red wine (I eat this over 2 to 3 hours)
6)Gemma/Buckwheat pudding

Calories ~ 2800, Protein > 200 gms - I didn't count the rest.

One day of the week I eat at a restaurant and have refined flour/sugars. I usually bloat for about 1-2 days with a 1-2 pound water weight gain. After 1 or 2 days of the low calorie, low GL diet I lose the bloat and water weight.


Last edited by DV on Sun Nov 16, 2008 1:58 pm, edited 1 time in total.

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PostPosted: Wed Apr 02, 2008 3:29 pm 
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Gorilla
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Joined: Sun Feb 17, 2008 9:56 am
Posts: 505
Location: PDX
thank you. that was really informative. i'm on a similar diet with high protein and moderate carbs (by training of veggie princess :) )and i like seeing other people's daily diets too. do you think you could explain ow you calcultate out this glycemic load thing. i know about the glycemic index, but i've never really heard of that before....i;m just curious.


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PostPosted: Wed Apr 02, 2008 3:56 pm 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
The following link gives a lot of information on the Glycemic Index and Glycemic Load. The author is a medical writer who has co-authored a book on the topic (I have not read the book). I use www.nutritiondata.com for my glycemic load values.


http://www.mendosa.com/gi.htm


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PostPosted: Thu Apr 03, 2008 8:04 pm 
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Rabbit

Joined: Sun Mar 23, 2008 9:16 am
Posts: 18
Location: Portland, OR
Thanks for putting all that up there DV.
What is the deal with xtend? I noticed that you and a few others drink it.
Have you experimented with different protein amounts or are you following the standard bb equation? If you want to maintain rather than build is it necessary to have so much?
mieke


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PostPosted: Thu Apr 03, 2008 9:23 pm 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Hi Annemiekeclark.

Xtend is one of the brand names for the branched chain amino acids L-Leucine, L-Isoleucine and L-Valine. Some research supports claims such as reduced muscle breakdown and maintaining lean body mass.

As for protein intake, I'll continue a high protein intake for another 2 months or so and then see if a decrease makes a difference. I did a lot of things at once when I made my greatest gains - Xtend, creatine cycling, higher protein. Eventually, I'll remove each component to see whether or not it's necessary.


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