Vegan Bodybuilding & Fitness

I plan on using this to show my progress in the upcoming weeks as i lose bodyfat and increase muscle mass.I got a membership at LA Fitness and I have my own Gold's Gym Adjustable Dumbbell set for home to use.My overall goals right now are basically to get more healthy and to go almost completely Raw for my food intake.I have made mass improvements over the past year going from 250 on Jan. 1, 2010 (the day i turned vegetarian) to 174 (Late July).I have gained a little since then but i am eager and willing to get back on track.

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Progress Pics.
Fitness and Diet Journal
Every human being is the author of his own health or disease. ~ Buddha ~

September 19th
weight - 189
height 5' 11"

measurements
neck 15"
chest 40"
upper arm 11"
forearm 10"
waist 36"
hips 39"
Thigh 23"
lower leg 15"

bodyfat% 33

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Progress Pics.
Fitness and Diet Journal
Every human being is the author of his own health or disease. ~ Buddha ~

Just finished up an impromptu Dumbbell workout..just some basics like Bicep Curls, Squats, Overhead press, Tricep extensions and plank rows..did three sets each and feel pretty good after, even if i am fighting a cold today..

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Progress Pics.
Fitness and Diet Journal
Every human being is the author of his own health or disease. ~ Buddha ~

If you're looking for something more than an impromptu routine:

I'm only a beginner, but I LOVE the Stronglifts program. I'm making great progress (when I can remember to eat enough haha).

tanks i downloaded the ebook onto my nook..I'll read more into it.

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Progress Pics.
Fitness and Diet Journal
Every human being is the author of his own health or disease. ~ Buddha ~

Today i started the stronglifts program, i am going to give that a shot..

Squats i did 5X5 @ 45 pounds (bar only)
Bench press 5x5 @ 45 pounds
Inverted Rows 7,5,3
Reverse crunches 12,12,12
Push Ups 10, 6
Mod push ups 10

My upper body is definitely the weak point, it will probably be a couple weeks before i start testing myself with the squats..Bench Press was pretty easy but like with the squats it is about developing proper form right now so so i just got go with the flow.Inverted Rows really showed me where my weak point is, my shoulder and back muscles.I am definitely going to love and hate doing these (and chin ups for that matter), because they are going to be a struggle but a struggle well worth it.

Still need to work on my diet, I plan on getting the Vega Meal shake thing on Friday...I have Hemp powder, flax seed, wheatgrass powder to add to my diet.need to cut out the junk food and eat more veggies.drink more water and cut the soda.

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Progress Pics.
Fitness and Diet Journal
Every human being is the author of his own health or disease. ~ Buddha ~

Keep up the good work! We're watching you

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My progress pics: http://www.veganbodybuilding.com/forum/viewtopic.php?f=48&t=21924
My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216

Cool! Hope you like the program. It's worked great for me (when I eat and sleep enough...)
Flexibility was a big issue for me with squats. I find it useful to do this stretch: . I do this 3 or 4 times a day for 30 seconds.
Sorry if I'm giving you unsolicited advice.

todays report....

Squats 50 pounds 5x5
Overhead Press 45 pounds 5x5
Deadlift 90 pounds 1x5
Chin/Pull Ups 5,6,3 couldn't do one pull up so i used the assistance chin up bar and spotted myself 120 pounds for these..need alot of work here.
Prone Bridge 3x 30 seconds.
15 minutes of shooting baskets afterwards

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Progress Pics.
Fitness and Diet Journal
Every human being is the author of his own health or disease. ~ Buddha ~

Hey man, just dropping in to say hi! Stronglifts is a great program for building up base strength in the main exercises.

If there's one thing I'll say it's make sure you stretch properly. I probably could've avoided months of frustration and missing squats if I stretched out my groin properly. Dynamic stretches are great as well for improving flexibility and to use as warmups.

Next workout try doing pushups before reverse crunches so that your abs are solid.

One thing I found helped with chin/pullup strength was doing 10 negatives after my 3xF. Jump up above the bar and lower yourself as slowly as possible.

Your bodyweight numbers look normal for someone starting out, don't worry about it. It's not uncommon to not be able to do a single chin, and to be not hitting chest to bar in inverted rows for many reps, and having low numbers in pushups. Also don't be discouraged with the upper body lifts becoming hard quick. Most people I know start to struggle round about 30-35kg on press, and 40-50kg on bench. You get 3 attempts at a weight (and always attempt all 5 sets no matter how early you fail) before you do a 10% deload. It's normal, don't get frustrated by "weak points" early on. You do the best you can every workout and never worry about numbers or what you think you "should" be making.

Look forward to reading about you getting strong

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My training log

Thanks for the advice guys. tomorrow i am going to to start going more strict on my diet, i am going to do a simple version of the thrive diet i think.I ordered some more berry flavor vega shake (have tried natural and vanilla)..need more ground flax seed and of course the fruits and veggies...busy shopping day ahead for tomorrow.

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Progress Pics.
Fitness and Diet Journal
Every human being is the author of his own health or disease. ~ Buddha ~

Todays workout

Squat: 55 pounds 5x5
Bench press 50 pounds 5x5
Inverted Rows 6,6,4
Mod Pushups 14,9,6 (couple more times of modified then i'll move on to the more manly ones lol)
Reverse Crunch 20,20,13

Bench is still 2-3 weight increases away from being a challenge, started to feel the squats today on around the 4th set had to push on the 5th but got all 5 reps..(might be because i was still a little sore from Wednesday) Inverted Rows i am not even sure if i am doing them right, I am gonna have to go to Youtube and check some videos.Overall good workout...


on the dietary note today i really kept track of what i ate..something i haven't been paying much attention to lately.I ate a total of 1390 calories today give or take a hundred or so...out of that 108 were carbs, 55 grams of protein, 47 grams of fiber and 51 grams of fat (most of this came from cold pressed olive oil and Hemp powder)...

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Progress Pics.
Fitness and Diet Journal
Every human being is the author of his own health or disease. ~ Buddha ~

You might want to eat more if you're looking for strength gains.

Keep up the good work!

Went to LA Fitness this morning did 20 minutes on the elliptical trainer and 30 minutes on the ex bike.

my diet is a work in progress, i am working on that part of it as well..

_________________
Progress Pics.
Fitness and Diet Journal
Every human being is the author of his own health or disease. ~ Buddha ~

Todays workout was kind of tough..I struggled the last set of squats and still having trouble with the chin ups.It is going to take time.I walked to the gym this morning and then walked to work from there for a total of about 4 miles or so.nice walk to start the morning.

Squats 5x5 60lbs
Overhead Press 5x5 50lbs
Deadlift 1x5 100lbs
Chinups/Pull Ups 9,6,5
Prone Bridge 3x30 seconds (not really sure what the point is for these.might substitute these for something else)

Diet wise i would say today was just about 90% Raw.I just about ate 2000 calories today.I probably should be more calories but I feel stuffed not sure how much more i can eat.I ain't to worried about this right now though, Just gotta keep going at it.

Oh i also went from 189 to 185 so i lost four pounds over the last week.

_________________
Progress Pics.
Fitness and Diet Journal
Every human being is the author of his own health or disease. ~ Buddha ~