Vegan Bodybuilding & Fitness

June 22

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:40am - tea
9:50am - apple
10:30am - big salad (lettuce, kate, cucumber, 1/2 avocado)
11:30am - Asparagus Pasta Stir-Fry with Peanut Sauce and tempeh (2 cups)
1:00pm - Asparagus Pasta Stir-Fry with Peanut Sauce and tempeh (1 cups)
2:45pm - banana
3:00pm - protein drink (3 cups water, 1 scoop protein)
4:00pm - bike ride home
4:45pm - Weights: (2 cups water)

Lat Pull ups: 3-2-2-2
Dumbbell Rows: 16-16-16-15
Bent-Over Rows: 16-15-14-14

5:45pm - 2 oat and nut bars slices
6:30pm - Asparagus Pasta Stir-Fry with Peanut Sauce and tempeh (2 cups)
8:30pm - Asparagus Pasta Stir-Fry with Peanut Sauce and tempeh (1 cups)
9:30pm - glass chocolate soy milk
10:15pm - 2/3cup oats, dozen raisins, tbsp hemp seed hearts


Went to bed at 10:45pm, just doesn't seem like my body's getting enough sleep......

June 23

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:00am - tea
10:30am - apple
10:45am - small salad (lettuce, kate, cucumber)
12:00 - hot & sour cabbage soup
1:00 - hot & sour cabbage soup
2:00 - hot & sour cabbage soup
3:00 - hot & sour cabbage soup
4:00pm - bike ride home
4:30pm - mango smoothie (mango, banana, spinach, lettuce)
7:15pm - Weights:

Deadlift - 16-16-16
Lunges - 10-10-10

8:30pm - hot & sour cabbage soup
10:15pm - cup of chocolate soy milk, 2/3 cups oats w/ tbsp hemp seed hearts


Girlfriend came over, didn't really plan out my leg exercises. Wanted to try deadlifts, shoulders are a little tired this morning (today was planning on working out shoulders) but enjoyed doing them.

June 24

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
8:45am - tea
9:00am - 2 oat and nut bars slices
11:00am - hot & sour cabbage soup
12:00 - hot & sour cabbage soup
1:00pm - hot & sour cabbage soup
2:00pm - banana
3:00pm - small salad (lettuce, kale, cucumber, 1/2 avocado)
3:30pm - protein drink (scoop protein, 3 cups water)
4:00pm - bike ride home
4:45pm - cup of water
5:45pm - Weights:

Military Press - 8-7-7-5-5
Dumbbell side lateral raise - 7-6-6
Bent over Rear laterals - 7-7-6

6:45pm - 3/4 cup quinoa, corn on the cob, two large cauliflower pieces
8:15pm - cup chocolate soy milk
10:15pm -2/3 cups oats w/ tbsp hemp seed hearts


Was very tired last night and legs were feeling pretty sore...

June 25

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
9:00am - tea
9:30am - banana
10:30am 3 oat and nut bars slices
11:30am - big salad (lettuce, kale, cucumber)
1:00pm - quinoa (3/4 cup), cauliflower
2:00pm - quinoa (3/4 cup), cauliflower
3:00pm - apple
5:00pm - mango smoothie with scoop protein powder
5:45pm - Weights:

Ex-bar curl - 13-11-11-10-10
Hammer curl - 8-7-5

7:00pm - 3 Grilled Veggie Kabobs, broccoli salad, spinach salad, pickled beets
10:00pm - 2/3cup oats, dozen raisins, tbps hemp seed hearts


Was too tired/legs were very sore to ride bike to work today. Had dinner tonight (Friday) at someone else house and had 2 glasses of wine not the smartest move, felt really dehydrated when I woke up the following day.

June 28

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
8:40am - tea
9:30am - banana
11:00am - big salad (lettuce, spinach, cucumber, peanuts, 1/2 avocado)
12:40pm - TVP meatloaf, broccoli, potatoes
2:30pm - apple
3:00pm - protein drink (1 scoop of protein, 3 cups water)
4:00pm - bike ride home
6:00pm - vegan Omelets topped with mushrooms and spinach
7:00pm - green smoothie (lettuce, banana, spinach, scoop of protein powder)
7:35pm - Weights:

Dumbell Press: 16-16-15-16-12
dumbell press from the hip 13-12-13-13-13
dumbell fly: 15-13-10-10

9:00pm - plate full pasta & frozen veggies
10:15pm - 2/3cup oats, dozen raisins, 1 tbps hemp seed hearts

June 29

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
8:40am - tea
9:30am - apple
10:30am - big salad (lettuce, spinach, 1/2 avocado, cucumber, peanuts)
12:00 - pasta with veggies
2:00pm - banana
3:15pm - protein shake (scoop protein, 3 cups water)
4:00pm - bike ride home
5:45pm - 2/3 cups mixed nuts (cashews, pine nuts, peanuts), cup soy milk

7:15pm - Weights:

Pull-ups: 4-3-2-1
Dumbbell Row: 16-14-14-13-12
Bent over row: 12-10-8

9:00pm - Seitan, couscous, frozen veggiess
10:10pm - 2/3cup oats, dozen raisins, 1 tbps hemp seed hearts


Today had a lot of cramps
Not sure but feeling pain in my left shoulder and little soreness in left elbow, this week I've increased reps or increased the weights on most exercises. Think tomorrow, depending on how I'm feeling I might take it slow, we'll see.

Everything is looking good! Hope your shoulder/elbow is feeling better.

_________________
vegan for the win!

Thanks lobsteriffic, elbows better but shoulder feels a little odd every now and then but I'm still gonna lift weight tonight. I still think I need to increase my calorie intake but unsure what I'm gonna do.

With this past holiday and camping on the weekend I haven't been recording my food; worse things I consumed was chips and alcohol. Body feeling a little fatigue but I still plan on lifting some weights tonight. (I hope)

June 30

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
8:40am - tea
10:00am - apple
11:00am & 12:00 - big spinach salad (spinach, 1/2 avocado, cucumber, carrot, lots peanuts)
1:00pm - Italian Feast Sausages, potatoes, lots of veggies
2:30pm - cup water
3:00pm - apple
4:00pm - bike ride home
4:30pm - mango smoothie (mango, banana, lettuce)
7:00pm - Weights:

Romanian Deadlifts: 14-15-15-15-15
Leg Extensions: 16-16-16-16-16

8:30pm - Quinoa Kitchari 1 1/3 cups, veggies 1 cup
11:30pm - 2/3cup oats, dozen raisins, 1 tbsp hemp seed hearts


-Forgot to post June 30 log

July 5 - (Weight 127.5lbs - weight gain is from my weekend of too much fun )

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
8:30am - tea
9:20am - apple
10:00am - mix nuts
11:15am - protein drink (1 scoop protein, 3 cups water)
12:30pm - banana
1:15pm - Italian Feast Sausages, baked potato, mixed veggies
2:30pm - 2 cups water
4:00pm - bike ride home
5:00pm - big spinach salad (spinach, kale, mix nuts, cucumber)

7:00pm - Pushups 60

7:30pm - 2 cups chocolate soy milk
7:45pm - cup fettucini pasta, 3/4 cups mix veggies


-I was just not myself after work, I had a cat nap on the couch; my energy level was just shot for the evening

July 6

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
8:30am - tea
9:30am - apple
10:30am - protein drink (1 scoop protein, 3 cups water)
12:30pm - 3/4 cup fettucini pasta with mixed veggies
1:00pm - baked potato
3:00pm - big salad (lettuce, kale, mix nuts, cucumber, carrot)
4:00pm - bike ride home
4:30pm - 2 cups water
5:30pm - Weights:

Dumbbell Press: 16-16-16-16-16
Dumbbell Press from the hip: 13-13-13-12-12
Dumbbell fly: 15-15-14-11-10


7:30pm - 2 burritos (1/2 cup kidney beans, 1/2 cup brown rice, and sauce)
8:00pm - 1/2 cups chocolate soy milk
10:15pm - 2/3cup oats, dozen raisins, 1 tbsp hemp seed hearts


-Sure felt good to lift some weights today

July 6

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:00am - tea
9:30am - apple
10:45am - protein drink (1 scoop protein, 3 cups water)
12:15pm - 1 burrito (1/2 cup kidney beans, 1/2 cup brown rice, and sauce)
1:30pm - 1 burrito (1/2 cup kidney beans, 1/2 cup brown rice, and sauce)
2:15pm - banana
3:00pm - big salad (lettuce, kale, cucumber, carrot)
4:00pm - bike ride home
4:30pm - cup water
5:30pm - cup water
6:00pm - Weights:

Pullups: 3-2-3
Dumbbell Rows: 16-15 (increased weight by 5 lbs) 12-10
Bent over rows: (increased weight by 10 lbs) 11-9-8

7:30pm - 1 1/2 cups 100% Durum Semolina pasta (310 calories, 12g protein per 1 cup), 1/2 cup red lentils, 3/4 cup mix veggies
8:50pm - scoop of protein with cup a soy milk
10:20pm - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

July 7

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
8:25am - tea
9:30am - apple
10:00am - hand full of mixed nuts
10:30am - protein drink (1 scoop protein + 3 cups water)
12:00-1:00 - 1 cup 100% Durum Semolina pasta, red lentils, lots of mix veggies
2:00pm - banana
3:00pm - big salad (lettuce, cucumber, carrot, handful peanuts)
4:00pm - bike ride home
4:30pm - 2 cups water
5:00pm - Weights:

Romanian Deadlift: (increased weights by 10lbs) 15-15-15-15-15

6:30pm - 1 1/2 cups 100% Durum Semolina pasta, handful mushrooms, mix veggies
9:45pm - 2/3cup oats, 1tbsp ground flax seed, dozen raisins


-something came up so couldn't finish my remaining exercises

July 8

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
8:45am - tea
9:30am - apple
10:30am - 28g chips (150 calories)
10:45am - protein drink (1 scoop protein + 3 cups water)
12:00-1:00pm - 100% Durum Semolina pasta, handful mushrooms, mix veggies
2:30pm - banana
2:45pm - 2 cups water
3:00pm - big salad (lettuce, cucumber, carrot, handful peanuts)
4:00pm - bike ride home
4:30pm - cup soy milk
6:00pm - cup scrambled tofu/potatoes and broccoli
7:00pm - beer
8:00pm - beer
10:00pm - 2/3cup oats
11:45pm - cup hot chocolate

-two beers and dam my body feels dehydrated today, good thing yesterday was a rest day

July 12

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
8:45am - tea
9:45am - orange
10:10am - protein drink (scoop protein, 2 cups water)
11:50am - apple
12:00-1:00pm - tofu scrambled with potatoes and broccoli
2:00pm - banana
3:40pm - 10 almonds
4:00pm - bike ride home
4:30pm - cup soy milk
4:45pm - cup 100% Durum Semolina pasta
5:45pm - Weights:

-Deadlifts: (increase by 20lbs)-10, (increased by 20lbs)-12-12, (increased by 10lbs)-8-10-10
-Pullups: 5-4-3-2
-Barbell Rows: (increased by 10lbs)-10, (increased by 10lbs)-10, (increased by 20lbs)-10-10
-Bicep Curls: (increased by 10lbs)-7-6-5-5

8:45pm - (3 cups) green smoothie (banana, kale, spinach) with 1 scoop protein powder
9:45pm - 2/3cup oats, 1tbsp ground flax seed, dozen raisins



Had a really good workout, energy level was high, increased all my weights; not sure of any of the disadvantage (forearm development?) but used wrist straps.