Vegan Bodybuilding & Fitness

Healthy Food Defines You
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 Post subject: Steel Green Builder
PostPosted: Tue Apr 21, 2015 2:57 pm 
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Finch

Joined: Wed Apr 16, 2014 12:56 pm
Posts: 3
Starting my journal and hopefully getting some help from fellow members if I run into any issues.

A little background is I've been Vegan for a little over a year and been lifting on and off for a few years but I'm still considered a beginner at best. I'm 6'2 fairly skinny I've been trying to get bigger for quite some time and have made a few mistakes along the way. My first attempt was a simple bulking program but I sadly didnt eat nearly enough.

This time around I've got that issues peged. Eating roughly 4,000 calories with a nice amount of Carbs/protein/fat. I went from 170 to ~186 over the last 3 months while working out so I think I'm good...hopefully haha. I will be posting my entire meal plan later.

I will be trying the Mike mentzer heavy duty program. I just finished the warm up phase and should be doing the first part of the ideal workout program on Wednesday.

I'm pretty hopeful on this new program especially since my nutrition is much better.


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 Post subject: Re: Steel Green Builder
PostPosted: Wed Apr 22, 2015 3:21 am 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
Posts: 557
Good stuff, will be following:)

Rob


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 Post subject: Re: Steel Green Builder
PostPosted: Thu Apr 23, 2015 3:37 pm 
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Finch

Joined: Wed Apr 16, 2014 12:56 pm
Posts: 3
So Yesterday I did the first workout of the Mike Mentzer Ideal workout program and its definitely no joke haha. Only issue I ran into was my chest didnt get as worked out as I would like. I'll change some of the workouts to bring more focus there. Also want to mention I weighed in at 186lbs. I need to check my Body fat one of these days as well.

So here's a run down of what I did:

Warm-up Incline Bench Press 8 light 4 medium and 2 with heavy weights

Flys on Pec Deck Mach. 1set-5rep @ 150lbs
Incline Bench Press 1 set-5reps @ 145lbs

Straight arm pulldowns 1 set-7reps @ 50lbs
Palms up pulldowns 1 set-9reps @ 100lbs

Seated Leg Curls 1set-12reps @ 100lbs

My triceps really get the workout this time so I'm going to try cable crossovers to replace flys for a better chest workout. Back exercises are doing the job just fine :)


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 Post subject: Re: Steel Green Builder
PostPosted: Thu Apr 23, 2015 3:53 pm 
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Finch

Joined: Wed Apr 16, 2014 12:56 pm
Posts: 3
While I'm at it let me post my rough daily intake.

Breakfast: 715 Calories
19.4g of fat
120g Carbohydrates
21.3g of Protein

Lunch (includes snacks between meals): 1450 Calories
34.7g of fat
265 Carbs
78.9 protein

Dinner: 1450 Calories or 1180 Calories (Two different meals I regularly eat for dinner)
50g of fat or 9g of fat
219 carbs or 224 carbs
30 protein or 40 protein

Totals: 3900 Calories or 3630 Calories
106.6 of fat or 65.6 of fat
623 carbs or 628 carbs
131.2 protein or 141.2 protein

Gotta add my protein supplements too
414 calories
9.7g fat 39.2g carbs 45 protein


So rough totals come out to ~4100/4300 calories with 16-24% fat 60-65% carbs 16-18% protein


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