Vegan Bodybuilding & Fitness

Late September 2007 stats
184 lbs.


Current Goals:
Gain muscle mass and strength

SPLIT
Monday
Chest - Front Delts - Biceps
Tuesday
Quads - Hams - Glutes - Lower Back
Wednesday
OFF
Thursday
Triceps
Friday
Lats - Traps - Rear Delts
Saturday
Calves - Core
Sunday
OFF

I think explained my split before but it was deleted when the site went down. Here it is again:
I've tried similar splits and adjusted those splits and found this works best for me or a slight variation as I will show. This split maximizes recovery time for each individual muscles like this...

Day 1 - Primary Pushing/Seconday Pulling/Shoulders
Day 2 - Legs/Lowerback
Day 3 - OFF
Day 4 - Secondary Pushing/Shoulders
Day 5 - Primary Pulling
Day 6 - Core - Calves
Day 7 - Off

Days off between, maximizing recovery of corresponding muscle groups, and ability to focus on each muscle individually
Upper Body - Primary to Secondary - 2 days off (Chest to Tris and Back to Bis)
Upper Body - Secondary to Primary - 3 days off between (Tris to Chest and Bis to Back)
Shoulders to Shoulders - 2 and 3 days off between
Some Core to Core - 2 and 3 off between
Legs to Calves - insignificant

Some of my reasoning:

*I like to have a full day off after legs as it is usually my most difficult workout

*I like to have one weekend day off as it would be too difficult to train on both weekend days because I do alot of traveling, I'd be setting myself up to miss workouts if scheduled myself to train both days

*I don't like focusing on the same muscle groups (chest/tris and back/bis) during the same day. I feel I can't fully focus on triceps after doing chest and likewise biceps after doing back... those secondary muscles are way too fatigued for me.

*I find it difficult to really split quads, hams, glutes... so I do them all in one day.

*I like at least 2-3 days in-between Chest and Back as both workouts are working the shoulders and I've found that if I scheduled back and chest closer to each other during the week, one impeded the strength of the other and shoulder soreness/fatigue was greater.

This is the split that I like to stick to and gives me the recovery time my body needs. As far as things I like to change about it is, exercises, reps, rest in between sets, and other variations. The only other split I do is:

Monday
Lats - Traps - Rear Delts - Triceps
Tuesday
Quads - Hams - Glutes - Lower Back
Wednesday
OFF
Thursday
Biceps
Friday
Chest - Front Delts
Saturday
Calves - Core
Sunday
OFF

Which is essentially switching the upper body muscle groups...

Team 200 is back:

Troy - Robert - Zack - Anyone else.

I'm going to work on t-shirts for fun

Updates to follow in the coming days/weeks.

6'1-6'2"

186 Current weight, EMPTY after waking up and cleaning my colon.

Not sure about bodyfat.

Squats tonight.


Troy is ahead of me...

gotta change that.

Nice! I haven't stepped on a scale in quite some time but I'll do that soon and report where I'm at.

Time to eat!

DAMN!! This motivates me!!

I won't get to 200 anytime soon, but I can at least try!!

Keep up the good work gentlemen. Train hard and eat big!

I'm embarrassed to say where I am on the scale to 200 right now I just checked over at my sister's house and I was under 180lbs but won't say where I'm at. I've been up to 193 in the past so I can get back up there, and will just need some times, focus, dedication, consistency, etc.

174 is my guess...

Anyways, you can get back up just keep your focus.

You'll get there, what are you at now? You might not weigh as much as I do, but you sure as heck look better.

After about a gallon of water in the gym I was 197.

lol...

haha, you're guessing

It was 179 but I had clothes on. I think I even swore and I don't swear. So it was pretty frustrating. Thanks for the text message to help keep me on my toes, and in the gym!

Wow, 197, nice work! That is awesome and awfully close to 200, even if it is with all that water.

179 isn't that bad dude could be a lot worse...

15-13 pounds to go for me.

Aint nuttin but a peanut

time to put ya mind to it!

yeahhh buddy!

I'd like to see someone in this 200 club besides us.

Man, now I gotta go eat, even it if is 1AM

The Road to 200 starts with us and will end with us. BESIDES US TOUR 2008!

I'm not even going to tell you what I weigh. As they say in bodybuilding, "it's not how much you weigh, but how much you look like you weigh!"

Anyway, my goal is to step on stage at least 20 lbs heavier but with the same conditioning. My plan is to bulk for the next two years or so (maybe throw some cut phases in along the way. Such as bulk for 2 months and then cut for 1 month). Last "off season" I got my weight to the highest it ever has been which was 148lbs with about 9% bodyfat. I would like to get to 155lbs-160lbs with 10% bodyfat or less over the next two years. And then compete in the summer of 2010. We'll see how it goes. School and getting into grad school/PhD programs is my main focus right now. The lifting and eating is second. I do it to keep me sane more than anything.

Keep up the good work Zack . . . you're almost there.

Too bad im not trying to gain weight or else id want to join the club. Im like a woman right now trying to get the lowest I can in bf% and weight. i cant imagine myself getting back up to 10% bf ever again.

Just think of how much traveling Monica Brant used to do and I've had a few conversations with her (as have you), and she had her cooler packed on every trip. Every week she was in a different state and had made food prep her #1 goal and getting the training in at any gym in any state she was in.

With all of your speaking engagements and travel, I think your number one key to success is taking the time to prep the protein shakes, veggies, etc. I think Vegans competitors have to worry about carrying a cooler and food prep even more than non-vegan competitors do because in a pinch they can walk into a grocery store and pick up any can of tuna and there's there protein. Finding a Vegan Protein Shake or even a block of Tofu on the road can be alot trickier, so preparation is even more crutial.

MO used to tell me she would basically just live in the kitchen and that diet was 90% of her results. I'm not telling you anything you don't know... just reminding you that there are competitors such as yourself who do lots and lots of traveling who make it work by any means possible.