Vegan Bodybuilding & Fitness

3rd of November

Before training
Breakfast: Salad with lettuce, tomatoes, kohlrabi and carrots
Snack: Bananas
Lunch: Salad with lettuce, corn, sprouted seeds, cabbage and tomatoes
Snack: Almonds, sultanas, dried dates


Training (about 1,5h)
core ab isolator(F2) 12reps x 84pounds
core ab isolator(F2) 5reps x 88pounds
core ab isolator(F2) 4reps x 92pounds
lower back(F3) 13reps x 110pounds
lower back(F3) 5reps x 120pounds
lower back(F3) 4reps x 130pounds
hip extension(A1) 14reps x 232pounds
rear delt pec fly(C5) 13reps x 110 pounds
rear delt pec fly(C5) 5reps x 120 pounds
rear delt pec fly(C5) 4reps x 130 pounds
torso arm(C3) 15reps x 194pounds
seated row(C7) 15reps x 140pounds
hip adduction(A4) 15reps x 186pounds
hip abduction(A3) 15reps x 116pounds
leg press(B6) 15reps x 338pounds
overhead press(E3) 15reps x 106pounds
arm cross(D5) 15reps x 102pounds
core torso rotation(F1) 13reps x 82pounds
bicep curl(H1) 15reps x 92pounds
bicep curl(H1) 5reps x 96pounds
bicep curl(H1) 5reps x 100pounds
triceps extension(H2) 14reps x 64pounds
triceps extension(H2) 6reps x 68pounds
triceps extension(H2) 6reps x 72pounds


After training
Dinner: Kidney beans

Total of day 2744.6 calories, 80.92g protein, 524.71g carbohydrates, 28.16g fat

6th of November

Before training
Breakfast: Plums


Training (about 1,5h)
core ab isolator(F2) 13reps x 84pounds
core ab isolator(F2) 5reps x 88pounds
core ab isolator(F2) 5reps x 92pounds
lower back(F3) 13reps x 110pounds
lower back(F3) 5reps x 120pounds
lower back(F3) 4reps x 130pounds
hip extension(A1) 15reps x 232pounds
rear delt pec fly(C5) 13reps x 110 pounds
rear delt pec fly(C5) 6reps x 120 pounds
rear delt pec fly(C5) 4reps x 130 pounds
torso arm(C3) 15reps x 194pounds
seated row(C7) 20reps x 140pounds
hip adduction(A4) 15reps x 186pounds
hip abduction(A3) 14reps x 116pounds
leg press(B6) 15reps x 338pounds
overhead press(E3) 15reps x 106pounds
arm cross(D5) 12reps x 102pounds
core torso rotation(F1) 14reps x 82pounds
bicep curl(H1) 15reps x 92pounds
bicep curl(H1) 5reps x 96pounds
bicep curl(H1) 5reps x 100pounds
triceps extension(H2) 12reps x 64pounds
triceps extension(H2) 5reps x 68pounds
triceps extension(H2) 5reps x 72pounds


After training
Lunch: Bananas, smoothie with lettuce, tomatoes, carrots and sultanas
Dinner: Dried dates, kidney beans

Total of day 3145.1 calories, 68.37g protein, 671.44g carbohydrates, 9.56g fat

10th of November

Before training
Breakfast: Tomatoes, carrots, kohlrabi
Snack: Bananas
Lunch: Salad with lettuce, corn, tomatoes, onions and cabbage
Snack: Almonds, sultanas, dried dates


Training (about 1,5h)
core ab isolator(F2) 13reps x 84pounds
core ab isolator(F2) 4reps x 88pounds
core ab isolator(F2) 4reps x 92pounds
lower back(F3) 13reps x 110pounds
lower back(F3) 4reps x 120pounds
lower back(F3) 4reps x 130pounds
hip extension(A1) 14reps x 232pounds
rear delt pec fly(C5) 13reps x 110 pounds
rear delt pec fly(C5) 5reps x 120 pounds
rear delt pec fly(C5) 4reps x 130 pounds
torso arm(C3) 15reps x 194pounds
seated row(C7) 13reps x 148pounds
hip adduction(A4) 15reps x 186pounds
hip abduction(A3) 13reps x 116pounds
leg press(B6) 15reps x 338pounds
overhead press(E3) 15reps x 106pounds
arm cross(D5) 15reps x 102pounds
core torso rotation(F1) 14reps x 82pounds
bicep curl(H1) 15reps x 92pounds
bicep curl(H1) 6reps x 96pounds
bicep curl(H1) 5reps x 100pounds
triceps extension(H2) 15reps x 64pounds
triceps extension(H2) 6reps x 68pounds
triceps extension(H2) 5reps x 72pounds


After training
Dinner: Kidney beans, lettuce, ginger, tomato sauce

Total of day 3116.8 calories, 107.7g protein, 583.42g carbohydrates, 29.81g fat

14th of November

Before training
Breakfast: Carrots, tomatoes, dried dates, hazelnuts


Training (about 1,5h)
core ab isolator(F2) 13reps x 84pounds
core ab isolator(F2) 5reps x 88pounds
core ab isolator(F2) 5reps x 92pounds
lower back(F3) 15reps x 110pounds
lower back(F3) 6reps x 120pounds
lower back(F3) 5reps x 130pounds
hip extension(A1) 15reps x 232pounds
rear delt pec fly(C5) 12reps x 110 pounds
rear delt pec fly(C5) 5reps x 120 pounds
rear delt pec fly(C5) 5reps x 130 pounds
torso arm(C3) 15reps x 194pounds
seated row(C7) 13reps x 148pounds
hip adduction(A4) 15reps x 186pounds
hip abduction(A3) 13reps x 116pounds
leg press(B6) 15reps x 338pounds
overhead press(E3) 15reps x 106pounds
arm cross(D5) 15reps x 102pounds
core torso rotation(F1) 15reps x 82pounds
bicep curl(H1) 15reps x 92pounds
bicep curl(H1) 5reps x 96pounds
bicep curl(H1) 5reps x 100pounds
triceps extension(H2) 14reps x 64pounds
triceps extension(H2) 6reps x 68pounds
triceps extension(H2) 5reps x 72pounds


After training
Lunch: Lettuce, sweet potatoes, kidney beans, hummus
Dinner: Bananas, sultanas

Total of day 3183.6 calories, 77.22g protein, 571.54g carbohydrates, 56.36g fat

17th of November

Last training before my holiday.

Before training
Breakfast: Carrots, tomatoes, dried dates


Training (about 1,5h)
core ab isolator(F2) 13reps x 84pounds
core ab isolator(F2) 5reps x 88pounds
core ab isolator(F2) 4reps x 92pounds
lower back(F3) 12reps x 110pounds
lower back(F3) 5reps x 120pounds
lower back(F3) 5reps x 130pounds
hip extension(A1) 15reps x 232pounds
rear delt pec fly(C5) 13reps x 110 pounds
rear delt pec fly(C5) 5reps x 120 pounds
rear delt pec fly(C5) 5reps x 130 pounds
torso arm(C3) 15reps x 194pounds
seated row(C7) 15reps x 148pounds
hip adduction(A4) 15reps x 186pounds
hip abduction(A3) 15reps x 116pounds
leg press(B6) 15reps x 338pounds
overhead press(E3) 15reps x 106pounds
arm cross(D5) 12reps x 102pounds
core torso rotation(F1) 15reps x 82pounds
bicep curl(H1) 14reps x 92pounds
bicep curl(H1) 5reps x 96pounds
bicep curl(H1) 5reps x 100pounds
triceps extension(H2) 13reps x 64pounds
triceps extension(H2) 5reps x 68pounds
triceps extension(H2) 5reps x 72pounds


After training
Lunch: Smoothie with cabbage, pak choi, tomatoes
Dinner: Kidney beans, carrots, kohlrabi, hazel nuts, smoothie with lettuce, tomatoes, sultanas, bananas

Total of day 3035.0 calories, 79.36g protein, 598.15g carbohydrates, 25.38g fat

16th of December

First training after my holiday. Not as bad as I have thought.

Before training
Breakfast: Kidney beans, tomatoes
Snack: Kohlrabi, carrots, almonds, sultanas
Lunch: Salad with tomatoes, lettuce, onions, sprouted seeds, cabbage
Snack: Bananas


Training (about 1,5h)
core ab isolator(F2) 13reps x 84pounds
core ab isolator(F2) 5reps x 88pounds
core ab isolator(F2) 3reps x 92pounds
lower back(F3) 12reps x 110pounds
lower back(F3) 4reps x 120pounds
lower back(F3) 4reps x 130pounds
hip extension(A1) 12reps x 232pounds
rear delt pec fly(C5) 13reps x 110 pounds
rear delt pec fly(C5) 4reps x 120 pounds
rear delt pec fly(C5) 3reps x 130 pounds
torso arm(C3) 13reps x 194pounds
seated row(C7) 12reps x 148pounds
hip adduction(A4) 13reps x 186pounds
hip abduction(A3) 13reps x 116pounds
leg press(B6) 12reps x 338pounds
overhead press(E3) 13reps x 106pounds
arm cross(D5) 12reps x 102pounds
core torso rotation(F1) 12reps x 82pounds
biceps curl(H1) 12reps x 92pounds
bicep curl(H1) 5reps x 96pounds
bicep curl(H1) 4reps x 100pounds
triceps extension(H2) 12reps x 64pounds
triceps extension(H2) 5reps x 68pounds
triceps extension(H2) 5reps x 72pounds


After training
Dinner: Dried dates

Total of day 2992.0 calories, 79.91g protein, 564.08g carbohydrates, 38.02g fat

20th of December

Before training
Breakfast: Tomatoes, carrots, bananas, almonds, sultanas


Training (about 1,5h)
core ab isolator(F2) 13reps x 84pounds
core ab isolator(F2) 6reps x 88pounds
core ab isolator(F2) 4reps x 92pounds
lower back(F3) 13reps x 110pounds
lower back(F3) 5reps x 120pounds
lower back(F3) 4reps x 130pounds
hip extension(A1) 14reps x 232pounds
rear delt pec fly(C5) 13reps x 110 pounds
rear delt pec fly(C5) 5reps x 120 pounds
rear delt pec fly(C5) 4reps x 130 pounds
torso arm(C3) 14reps x 194pounds
seated row(C7) 14reps x 148pounds
hip adduction(A4) 13reps x 186pounds
hip abduction(A3) 13reps x 116pounds
leg press(B6) 13reps x 338pounds
overhead press(E3) 14reps x 106pounds
arm cross(D5) 12reps x 102pounds
core torso rotation(F1) 15reps x 82pounds
biceps curl(H1) 15reps x 92pounds
bicep curl(H1) 5reps x 96pounds
bicep curl(H1) 4reps x 100pounds
triceps extension(H2) 13reps x 64pounds
triceps extension(H2) 6reps x 68pounds
triceps extension(H2) 5reps x 72pounds


After training
Lunch: Kidney beans
Dinner: Smoothie with lettuce, tomatoes, sultanas and cabbage, almonds

Total of day 3015.4 calories, 90.22g protein, 447.15g carbohydrates, 86.73g fat

23rd of December

Before training
Breakfast: Tomatoes, carrots, bell pepper
Snack: Bananas
Lunch: Salad with tomatoes, sprouted seeds, cabbage, kidney beans
Snack: Almonds, sultanas


Training (about 1,5h)
core ab isolator(F2) 13reps x 84pounds
core ab isolator(F2) 5reps x 88pounds
core ab isolator(F2) 4reps x 92pounds
lower back(F3) 13reps x 110pounds
lower back(F3) 6reps x 120pounds
lower back(F3) 5reps x 130pounds
hip extension(A1) 14reps x 232pounds
rear delt pec fly(C5) 14reps x 110 pounds
rear delt pec fly(C5) 5reps x 120 pounds
rear delt pec fly(C5) 4reps x 130 pounds
torso arm(C3) 15reps x 194pounds
seated row(C7) 14reps x 148pounds
hip adduction(A4) 13reps x 186pounds
hip abduction(A3) 12reps x 116pounds
leg press(B6) 13reps x 338pounds
overhead press(E3) 15reps x 106pounds
arm cross(D5) 13reps x 102pounds
core torso rotation(F1) 15reps x 82pounds
biceps curl(H1) 15reps x 92pounds
bicep curl(H1) 5reps x 96pounds
bicep curl(H1) 4reps x 100pounds
triceps extension(H2) 15reps x 64pounds
triceps extension(H2) 6reps x 68pounds
triceps extension(H2) 5reps x 72pounds


After training
Dinner: Dried figs

Total of day 2786.9 calories, 63.95g protein, 547.66g carbohydrates, 27.69g fat