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Eating Vegan is a totally new concept for me... like most other people I have been taught that we eat meat for protein and vitamins and drink milk for our bones... why little kid doesn't want to grow up to be strong?? I'd never even thought about cutting out my meat and milk until I got some blood work done and my cholesterol was sky high. That's when I took it upon myself to do some research and learn ab out the changes I can make to my diet to help correct that problem. The more I learned though, the more I wanted to do vegan all the way... no sometimes milk or cheese or sometimes seafood, but all the way. When I finished reading Thrive, I was 100% committed to changing my lifestyle and I still haven't looked back. I knew I wanted to keep up bodybuilding, so I picked up Robert's book and read it front to back in two days... so here I am. Hopefully I can make some friends who are like minded and more knowledgeable than myself so I can take my body to the next level...

 

I think I'm ready.

Edited by viciousvixenx
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Third time this week with my PT. I should really start thinking about writing down everything I am doing... weight and reps.... I have just been relying on him for months.

 

Tonight was biceps and triceps and we supersetted all of our exercises. This is the first week that we have begun to work supersets into the workout. I really like the burn, but my muscles get fatigued much more quickly, especially with changing weight.

 

I can finally see the definition starting to show in my triceps, my biceps are progressing a little bit slower.

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Tonight with my trainer was legs. We did two separate legs circuits.

 

1.

Leg Press 150 x 25 200x 25 220x 20 240x 15

Weighted squats 20x 25 20x 25 25x 15 25x 15

Weighted Lunges 15x 20 15x 20 20x20 20x 12 (failure )

Calf raise 70x15 90x15 100x 12 12x 8

 

2.

seated leg extensions 30x 25 50x 20 70x 15 100x 12

seated leg curls 30x25 50x 20 70x 15 90x 12

smith machine calves 95x 15 115x 12 125x 8

 

 

Macros:

2,087 cal

54g fat

237g carb

196g protein

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Today was back,shoulders, bicep

 

warm up

 

rear delt pull 30x 25

shoulder press 20x 25

bicep machine 10 x25

 

isolated rear delt row 45x 15 55x 15 60x 12 62.2x 12

isolated lat pull down 25x 15 35x12 40x 10 42.5x 8

shoulder press 30x 15 40x 15 50x12 70x 8

cable lat pull down 70x 15 80x 15 90x12 100x 8

low cable row 70x 20 85x 20 100x10 115x 8

shoulder shrug smith m 50x 15 70x 15 80x 12 90x 12

preacher curls 10x 25 20x 20 30x 15 35x 10

standing bicep curls 20x 25 35x 20 40x 15 45x 12

 

stair master 20min

 

2,127 cal

72g fat

227g carbs

180g protein

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Sundays are usually my free days. It was 72 degrees today in sunny Savannah, GA.

 

I spent my day at the park playing soccer with some friends. Took fruit with me to snack on throughout the day.

 

2 apples

2 bananas

1 cup blueberries

1 cup strawberries

1 cup blackberries

1 slice Ezekiel toast with tofutti cream cheese

4 scoops Vega complete

2 servings hemp protein

 

I still haven't had dinner yet and I'm pondering on hitting the gym for some stair master time

 

Part 2

 

Went to gym. 40 min elliptical level 8 hills and 10 min stair climber

 

fruit protein smoothie: mixed plant protein with an orange and pineapple chunks

steamed carrots, broccoli, cauliflower

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My work is usually the hardest place to eat healthy because there is so much delicious temptation around (vegan junk food if you would) but today I did a pretty good job. I ate more fruit than usual, but I don't see that as a problem though.

 

After work I went to the gym and did 45 min of elliptical intervals on 7 and then 15 min of abs where I tried to focus on mainly my obliques... they really don't get worked enough I think.

 

My protein is a little lower than usual today. I want to add more to my daily intake but my calories are already where I want them to be. Not sure.... should I intake the extra calories or protein or stay as is? I have three back to back session with my trainer in the next few days... I'm unsure. Thinking about the extra calories.

 

Right Now

1,927 cal

64g fat

250carb

128g protein

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Day 1 for the week with my personal trainer.

 

Today was chest day and we spent a hour and 45 today instead of the usual hour, mainly because we did lots of sets with rests in between and a new exercise for me.

 

10 min warm up

 

flat bench isolated chest press 25x 20 30x 20 35x 20 37.5x 15 40x 15 42.5x 10 47.5x 8

inclined isolated chest press 10x 20 15x 20 20x 15 25x15 30x12 35x 10 40x 8

smith machine military chest press 50x 15 55x 15 65x 12 70x 12 75x 10 80x 10 80x 10

machine chest press 40x 20 50x 20 60x 15 70x 15 80x 12 90x 10 100x 8 100x 8

fly machine 100x 8 100x 8 80x 10 50x 12 30x15

 

20 min speed interval on treadmill

 

macros before dinner

 

1740 cal

49g fat

186g carb

183g protein

 

 

Great Workout for me today!! I did the heaviest sets I have ever done!

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Yesterday Was Legs with My personal Trainer.

 

I maxed out my leg 360x 3. Which was the most I had ever done.

I also did 20 min of running intervals on the treadmill and 15 min abs.

 

My Macros were 1,897cal 41g fat 227g carbs 169g protein

 

I weighed in this morning at 148.5.

 

I am meeting with my personal trainer at 3pm to do back and biceps. My shoulders are still pretty sore, so I will really have to push through my work out today.

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10 min elliptical warm up and then stretching

 

Bent over rows 20x 20 30x15 40x15 50x12 60x10 65x 8

isolated delt rows 25x 20 35x 20 45x 15 50x 12 52.5x 10 52.5x 8

wide grip lat pull downs 30x 25 40x 25 50x 20 70x15 75x 12 85x 10 90x 8

close grip cable lat pull downs 50x 20 60x 15 70x 15 80x 12 90x 10 100x 8

cable biceps curls 30x 15 42.5x 12 50x 8 55x 6 42.5x 12 30x 12 15x 20

 

20 treadmill walking incline

 

macros before dinner

 

1,554 cal

35g fat

182g carb

177g protein

 

 

For dinner tonight I am making confetti lentils and tofu in a Jalfrezi sauce with garden fresh beans and bell peppers . Its my first time making it but it should be good... high in protein!

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Trying to get two more days of weights in before I leave for Boston.

 

Tonight I worked with my personal trainer. Back and chest]

 

10 min cardio warm up and LOTS of stretching with 50 jumping jacks

 

rear delt row 70x 15 80x 15 85x 12 90x 12 100x 8

low cable row 70x 20 80x 15 90x15 95x 12 100x 10 120x 5 (assisted)

lat pull down 50x 15 60x 15 70x 15 80x 12 90x 10

chest press 70x 20 80x 15 90x 12 100x 10 110x 8

reverse lat pull down 50x 25 60x 20 70x 15 80x 12 90x 10

chest flys 30x 25 35x 20 40x 15 45x 10 45x 8

 

10 min incline and stretching

 

2,068cal

71g fat

240g carbs

160g protein

 

Mt workout was really good today but my macros are really, really off. Too many cals, too much fat, carbs are iffy, protein is ok but my sodium was twice as much as usual... lots of sodium in the protein drink I have... might have to change it to once a day instead of twice and stick with the hemp like usual. I also had some Chinese noodles >.< Delicious but threw everything off.

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Last Weight day before I leave for Boston.

 

Today my trainer and I did legs.

 

We supersetted leg press, calf raises and weighted lunges. Then deep squats, leg extensions, and inner and outer thighs.

 

Not super heavy weight today, but about 70% of my max.

 

I have decided to take my new yoga DVD with me. This way I'm still getting a workout, but something different and get a good stretch in at the same time.

 

I am looking forward to a bigger city with more choices when it comes to being vegan and eating out.

 

Boston here I come!

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I LOOOOOOOOVE Boston. I might not go home. I didn't know if I was going to get any workouts in, but walking Boston is cardio in itself! Unlike Savannah, there are hills here and its so beautiful that I want to walk instead of take the subway. I can't lie... cardio doesn't usually make me sore but I feel the tightness in my legs!!

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Spending 5 days in Boston was amazing, but I was ready to get back to the gym today.

 

I could tell I hadn't been as well as I usually do... I was more fatigued in the middle of my workout than usual.

 

Today was back and bicep and some abs

 

set 1:

 

rear dealt row 30x 20 40x 20 50x 15 70x 10

lat pull down 40x 20 50x 20 70x 15 90x 10

low row 40x 20 50x20 70x15 90x 12

jackknife 20x 25 25x 25 30x 20 40x 15

 

set 2:

 

bicep cable pulls 20x 20 25x 20 35x 15 40x 12

lower back extensions 15 15 12 10

leg lifts 25 20 20 15

 

set 3

 

up right cable row 20x 20 20x 15 25x 15 25x 12

reverse lat pull down 30x 25 40x 25 50x 15 70x 12

 

 

Haven't had a huge appetite today. I will get one more protein shake in before bedtime.

 

1256/39/139/105

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Chest and Triceps.

 

set 1

 

fly machine 50x 20 55x 15 60x 15 65x 15 70x 15 75x 12

chest press 50x 25 55x 25 60x20 65x 20 70x 15 75x 12

triceps press 65x 25 70x 20 80x 20 85x 15 90x 15 100x 12

 

set 2

 

isolated inclined chest press 20x 20 20x 20 25x 15 25x 15 27.5x 10 27.5x 8

isolated chest press 20x 20 20x 15 25x 15 25x 12 27.5x 8 27.5x 6

tricep cable pulldown 25x 20 30x 15 35x 15 40x 12 45x 12 50x 8

 

 

Really hard work out... especially after yesterday's workout. My protein intake has been good for today... already at 144 with dinner left. My calories are a little higher than usual but a lot of it is from fruit.

 

Right now I'm in the process of making a butternut squash and sweet potato soup with tofu and kale. Hopefully it's great.

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So i have been doing interval running for a week now but today I decided to really turn it up.

 

Instead of going from 3.6 for 2 min to 7.3 45 sec I changed it all up.

 

I started doing 5.6 for 90sec then up to 8.5 for 30 sec and after every cycle I changed the incline .5.

 

Uphill is not my strong suit especially since I live in such a flat place and don't get any practice, but today I made it to 5.0 and I am actually really proud of myself because I was sweating my ass off and I think I grunted a few times while running up hill... it was pretty funny.

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I just got done reading Better Than Steroids and now I have questions! I totally agree with nutrient timing... that is a sure thing. Since I added in a after workout protein shake, not only do my muscles recover faster, but I have had better gains.

 

By questions are though,

 

Can the algorithms he uses for figuring out how much protein, carbs and fat be changed for a vegan? If I stay by his means, that means I only take in 144 carbs a day! That's a hundred carbs less that I have been consuming. Maybe he has a point though, I have been eating healthier than I ever have in the two months I have been vegan, but my weight has pretty much stayed the same... is this due to the extra carb intake. Dr Warren Willey does not differentiate between grain carbs and veg carbs, but instead tell you when to eat them, but still states to stay within the restricted amount.

 

My next question is, most seem to agree that you need one gram + of protein per body weight to gain muscle, but here it is only one gram per lean muscle... what is the thought process behind both.

 

 

 

Since I haven't seen much change in my body in the last month, I am going to try these parameters he uses. I have built a diet that I will try for 2 weeks. It's staple are the before and after "meals" that go around my workout. So here are my parameters daily 1,745 cal/64 fat/ 144carbs/ 144 protein.

 

The problem I run into, is after my morning fruit and protein smoothie, my green body pre workout smoothie, after shake and large salad at lunch I am left with a large amount of calories 409 and a few carbs 18. Maybe broth based soup with tofu and some spinach? I need to find a couple of items that I can rotate over the course of the next two weeks.

 

I love experimenting on my body... this should be fun!

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