Vegan Bodybuilding & Fitness

Instead of taking a rest day today I decided to do some yoga...

I am not very good or experienced at yoga so I did a video of beginners yoga... though I didn't break a sweat, I did feel the use of all my muscles and afterwards I feel very relaxed and stretched out... it's a nice feeling.


MACROS:

1,549cal/69fat/146gcarb/116protein

Today my protein wasn't as high as usual and my sodium is still TOO high... since I'm not an triathlon participant, I really need to get this down.

This morning's weight 150.2
bodyfat 29.1


I have put some goals in place for myself for the up coming months ahead.

1. I would like to be 145 by March 1
2. I would like to lose at least 2%BF my March 1
3. Bench 110 by April 1

This gives me something to really work for... I have been at this plateau were my weight fluctuates between 149 and 153 but never really dips lower. It's time for me to really start making all the little necessary tweaks to make this happen.

I'm feeling really good today. I feel like my head is in the right place and I'm ready to start pushing myself even further than before.

I made a great soup tonight... sweet and spicy butternut squash and sweet potato soup with quinoa and green onions. Delicious!

My trainer is out of town this week, so I am gonna step it up and push myself this week while he is gone.

stair master:

1set
65spm 2min
125spm 4 min
70spm 2min

2set
70spm 4min
130spm 1min
85spm 1min
70spm 3min
65spm 1spm


Triceps and Biceps

straight bar cable biceps curls 15x 20 20x 15 25x 10 20x 15 15x 15
straight bar cable tricep press 20x 20 25x 15 30x 15 40x 10 20x 15

overhead rope tricep extension 15x 20 20x 15 25x 12 25x 12 20x 12
rope bicep curl 15x 20 20x 15 25x 12 25x 10 20x 12

V bar bicep curl 15x 15 20x 15 25x 12 25x10 20x 12
V bar tricep press 20x 15 25x 15 30x 12 30x 12 25x 12


MACROS:

1,804cal/59fat/178carbs/176proteins and the best part is that my sodium is down... I got a new protein shake, that helped a ton!

weight this morning was 150

Today's weight 149.6

warm up 8 min on eliptical

chest and back

bench chest press 10x 25 10x 25 15x 20
incline press 10x 25 10x 25 15x 20

lat pull down 25x 25 25x 25 25x 20
delt row 25x 25 25x 25 25x 20

low row 40x 25 50x 20 60x 10
back extension x15 x 15 x 15

rear delt row w/barbell 20x 15 20x 15
lat raise front and side 5x 16 5x 16

cable chest flys 20x 15 20x 15 20x 15
flys 40x 20 50x 20 60x 15

Stair master

set1
4min 70spm
2min 130spm
4min 70spm

set2
2min 75spm
1min 140spm
1min85spm
2min 70spm
2min 100spm
2min 60spm

Macros:

1635cal/52fat/179carb/130protein

Its the final day of the first month and I'm feeling really great about the energy I have been putting towards my fitness goals. I can actually feel my waist beginning to trim a little especially on the sides and my biceps and triceps feel like they are getting bigger. Today I will take measurements of everything.


Jan ending:
149.6 lbs
29.1% BF

arms 12in
chest 35in
upper stomach 33in
lower stomach 36in
hips 39in
thighs 21in
calves 14 min

I'm excited for the nest month!! BRING IT!!!!!!!!!!!!

weight this morning: 148.4

warm up: 8min elliptical


Legs and shoulders

25 air squats (warm up)

smith machine squats 50x 15 50x 15 50x 10
shoulder press 10x 25 10x 25 10x 20
calf raises 40x 15 50x 15 60x 15

weighted lunges 10x 16 10x 16
military press 15x 16 15x 16
lateral raises 10x 16 10x 16

leg extensions 30x 15 40x 15 45x 15
hip adduction 110x 25 130x 25 150x 20
hip abduction 110x 25 130x 25 150x 20
up right rows 25x 25 30x 25 35x 25

jackknife 20x 25 20x 25 20x 25
one legged jackknife leftx 16 rightx 16 leftx 16 rightx 16 leftx 25 rightx 25

stair climber

4min 65spm
1min 120spm
1min 85spm
4min 60spm

My hamstrings were already pretty tight today from doing so much stair master this week, so I really didnt get the leg workout that I wanted, but I still pushed through some decent sets.

MACROS: 1884cal/65gfat/204gfat/140gprotein

cals and carbs a little high today, but not too far off.

I have been away from the computer for a few days so I don't have my usual specifics from my workouts.

The good news is my trainer is back in town!

Yesterday we did back and biceps.

Today was shoulders and legs.

The thing I love most about working with a trainer is that he keeps me on my toes... no work out is ever the same and he pushes me hard. It also gives me the benefit and confidence to work with heavier weights. I'm sure I could do well by myself... I did the week he was gone, but there is something exciting about walking into the gym and not knowing what is in store for me.

Yesterday he made quite the little circuit for me... it was demanding, with little rest.

circuit 1

all with 15lbs free weights: 20 weighted lunges, 15 inclined press with twist, 15 flat press with twist, 15 shoulder press with twist, 15 bent over rows, 20 twisting inclined sit ups
20lbs free weights: 20 weighted lunges, 15 inclined press with twist, 15 flat press with twist, 15 shoulder press with twist, 15 bent over rows, 20 twisting inclined sit ups
25lbs free weights (very hard for me): 20 weighted lunges, 15 inclined press with twist, 15 flat press with twist, 15 shoulder press with twist, 15 bent over rows, 20 twisting inclined sit ups

circuit 2: machines

45 lbs: 20 chest press, 20 tricep press, 20 lat pulldowns
50lbs: 20 chest press, 20 tricep press, 20 lat pulldowns
55lbs: 20 chest press, 20 tricep press, 20 lat pulldowns
65lbs:20 chest press, 20 tricep press, 20 lat pulldowns

circuit 3 machine and cables

20lbs: 20 chest flys, 20 triceps cable V pull downs, 20 bicep cable V ups
25lbs: 20 chest flys, 20 triceps cable V pull downs, 20 bicep cable V ups
30lbs: 20 chest flys, 20 triceps cable V pull downs, 20 bicep cable V ups

I was so tired after my workout I didnt do any extra cardio... this workout was hard but it made me smile!!!

Yesterday was a cardio day...

I am getting ready to do the Shamrock Run for the March of Dimes next month and I want to take at least a minute off my take from my last 5k which was 27:19. So, I have been doing uphill sprinting on the treadmill. I start at a casual jog... about 5.7 and then I sprint which is 8 for me for at least a minute. After the minute I bring it down to a brisk walk (about 4) and bring the incline up by 1. I do this for 40 minutes. I used this method before my last run and shaved 3 minutes off my time.

Today was a rest day, so I went to the park and just enjoyed the outdoors a little... it was nice!

Oh man... I have been such a slacker on my posting! Shame on me. What I have been been doing is learning more about expanding my vegan palate and all the hidden non vegan additives that are in the food I had been consuming. It has really made me look a little harder and ask more questions when it comes to my food!

Today I had a bowl of oatmeal and a banana for breakfast and then did about 45 min of plyometrics. I'm not a natural jumper so this is always challenging for me.

Afterwards I made veggie pasta with pesto and mixed vegetables.

I then met up with my trainer and worked chest, a little shoulders and tris. He has slowly been incorporating straight bar into my routine.

warm up
machines flys 40x 20 50x 20
chest press 40x 20 50x 20

sb shoulder press 45x 15 45x 15 45x 15
inclined chest press 45x 15 45x 15 65x 12 75x 8
decline chest press 45x 15 45x 15 65x 12 75x 8
bench press 45x 20 45x 20 65x 15 85x 12 85x 10 95x 8 115x 4

cable flys 10x 20 20x 15 10x 20
tricep cable press 20x 20 25x 15 30x 12 35x 12 30x 12 25x 15 20x 15

after vega protein shake

dinner szechuan lentils with spinach, peas, peppers, onions and mushrooms (YUMMY!)

My back and traps were screaming from yesterdays work out, but my trainer called me in for a surprise workout. I made the mistake of telling him I love surprises on the phone.

He tells me he just wants to add a little late week abs and legs into the mix before tomorrows full workout.

circuit x4

20 leg raises-20full body crunches-8 lunges weighted 30lbs-20inclined twist situps-20 deep body squats-8 weighted lunges-15 jackknife 20lbs-15 leg extensions 20lbs

I def felt the burn and the sweat that was pouring off my head. No extra cardio today, but we will resume lifting heavy tomorrow.

Got my package from the 12 day challenge today.... I AM OVERWHELMED WITH JOY.

Tonight I participated in the Shamrock Run 5k here in Savannah, GA.

I have to say, my running had gotten so much better since I became vegan! I felt it while I was passing everyone half way through. I had so much energy I was giving motivation to girls who had stopped about 400 meters out from the finish. When I sprinted across the finish line I knew I took 2.5 mins off my time... I will find out later when they post the results.