Vegan Bodybuilding & Fitness

2-13-09 Friday ( I love Friday the 13th)

Breakfast - 1 orange, 1 bananna, Odwalla 32 oz, vanilla al'mondo protein 760 cal., kashi pumpkin siceflax granola bar - 180 cal.

50 pushups 2 x 25

Back n Bi's

Lat pulldown 1 x 10 @ 60, 1 x 10 @ 100, 1 x 10 @ 90

Cable Row 1 x 10 @ 60, 2 x 10 @ 80

Straight stiff arm cable pulldown 1 x 10 @ 35, 1 x 10 @ 45, 1 x 10 @ 55

Machine Deadlift Cable 3 x 10 @ 140

Hyper back extensions - body weight - 20

Front shrugs 1 x 10 @ 135, 2 x 5 @ 185 - last set hard!

Seated Cable curl - 1 x 10 @ 60, 1 x 10 @ 70 (hard), 1 x1 @ 100 (assisted), 1 x 4 negatives @ 90

Standing Cable Curl 1 x 10 @ 45, 1 x 4 @ 65 (assisted), 1 x 8 @ 55

Lying Cable curl 2 x 10 @ 70 , 1 x3 @ 100 (assisted) straight into 1 x 3 negatives @ 100

Kneeling Cable ab crunch with bicep curl at top 1 x 10 @ 140

Snack - 1 orange

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http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

2-18-09

Didnt have time to post but had a great chest and tri's on Monday 2-16. Didnt do much yesterday aside from biking and walking for transportatione.. Today Im planning legs.. Had an apple for breakfast.. Been snacking too much at the restaurant... Will need to taper down for a few days..
Had apple and a gatorade for breakfast, rice and tofu n veggie for lunch... More tired than hungry today - stupid one hour of sleep thing.

Squats - 2 x 10 @ 135, 2 x 10 @ 185, 1 x 10 (sucked) @ 205

Leg extensions and Leg curls 1 x10 @ 60, 1 x 10 @ 80, 1 x 10 @ 90

Calf Press - 50 lbs. Double Leg - 2 x 20 , Single Leg 3 x 20

Ab Cable Curls - 1x 25 @ 145

Hanging leg lifts - 10 bent, 10 straight, 10 twisted to each side..

Think thats all plus the 2.5 mile run to work this am, and the mile run and back to church for meditation.

Snack - Peanuts

Dinner - Tofu and veggie and rice, lettuce w/ vinegar, and peas for dinner.

Snacks - One apple for a snack. 3 slices of bread and a cup of oatmeal.

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http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

To me it seems you are not getting enough. Treat snacking like a mini-meal. What are you snacking on? Sugary sweets? Vegetables? Breads? Seeds and nuts? These are what your body needs if you are pushing it with weights now. Though I would not snack on sugary sweets and breads if you are still trying to lose weight .

Not so much as snacking as eating like 2 or 3 extra peanut butter sandwiches a day.. and fries when Im super bored.. The fries are done.. Peanut butter probably here to stay. Taking in about 3,500 - 4,000 daily, thinking Im going to back off to like 2,500 if I can manage that with all my transportation and lifting.. Luckily should have a car soon so I can keep cardio under 12 minutes at a time so I can maintain muscle mass and then stay in a lower calorie range to stay cut.

_________________
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

2-19 Thursday

Just woke up late.. Lol

Brunch - Tofu n Veggies, Peas, mashed potatoes, and lettuce.

Snacks - Peanuts, and 5 cookies!

_________________
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

Wow, you're really strong and committed and so inspiring to me!



This is awesome advice. I need to do something like this more too.

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Radical simply means "grasping things at the root." - Angela Davis

Blushing! Thanks. Not trying to be an inspiration or anything just trying to keep myself straight and set anyone else I can up with any possibly helpful info. You made my day though!

_________________
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

2-20 Friday

Back n Bi's - gonna be sore again
Breakfast - 3 granola's nature valley and 1 gatorade 2.5 servings.

_________________
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

2-22 Sunday
Breakfast - 1 apple, 2 slices whole wheat orawheat, soy chai tea, granola and soymilk
Lunch - tofu chili, and lettuce with vinegar
Snack - Grilled potato wedges n bbq sauce
Snack 2 - 2 spinach sandwiches ( wheat bread, bbq sauce (lol), and spinach ), a few apples and 2 oranges
Dinner - Tofu Chili, lettuce with vinegar

_________________
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

2 -23 Monday
Breakfast - 3 apples, 2 slices wheat bread.
Lunch - Package of peanuts

_________________
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

3/2 Monday
2 mile bike ride
2 slices wheat bread, 2 slices rye
2 tomatoes, 1/2 onion, 2 handful shitake mushrooms
4 oz peanut butter
(snacking while at work ^ )

BK Veggie Burger

2 oranges 3 apples, 1 tortilla, 2 bags trail mix, couple handfuls of sunflower seeds, 2 slices orowheat bread, maybe 16 -20 oz soymilk

_________________
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

3/3 Tuesday

4 apples, 3 slices orowheat bread, 8 oz soymilk

Pretzels - 220 cal.

Peanut Butter like 8 oz? 6 slices rye bread, salad (lettuce, tomato, onion, shitake, green peas) with balsmic

Baby Carrots and 4 oz peanut butter

_________________
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

3/4 Wednesday

3 apples
Pretzels - 220 cal.
2 avacados, 3 handfuls of purple and green grapes
stalk of celery, 8 oz peanut butter
2 apples

_________________
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

orowheat wheat bread now contains milk!!! What the fuck. Grr. angry vegan

_________________
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

Hey, sorry to hear about the bread containing milk.....= not cool.

Just wanted to drop in to wish you an awesome week!

Have a great time.........see you online....all the best!

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1