bnhealthy Posted December 29, 2011 Share Posted December 29, 2011 Thanks for setting up this challenge - it's awesome to know that you're not alone in this sometimes challenging journey. My goal is to compete in my first figure competition in July/Aug 2012. I didn't think I'd be affected by the holiday - but OH BOY! I've gotten off track with diet for sure! Yikes! It's ok -I'm cleansing today and my delivery of organic fruits and veggies will be coming and I'll do weekly meal planning. My other challenge is a "gimpy" knee. I had surgery in March 2011 and it still hasn't healed properly. I'm doing PT plus weights (Have Dr's clearance to train). My other goal is to be more conscience of my protein intake. I think I'll have more gains if I do. I follow a mostly raw-vegan diet so I know I get enough protein for the average person. However for the muscle gains I need - I think I need to increase my (raw) protein shakes. Here I go!!! Link to comment Share on other sites More sharing options...
bnhealthy Posted January 2, 2012 Author Share Posted January 2, 2012 Felt great to be back in the game! Awesome workout and clean eating today! Dumbbell bent over rowclose grip seated rowbench pressdumbbell overhead presslateral dumbbell flystricep pull downsdumbbell bicep curl4 circuits of each - increasing weight each time/ 5min of cardio at 75% MHR between each circuit'4 sets of ab curls on the ball DietGreen juice laced w. spirulinaGreen smoothie - 2 scoops of sunwarrior, spinach, tbls Cocoa, 1banana, 1/3 C of oatsSuperbowl - small apple, 2 TBLS chia seed, 4 TBLS hemp seed 1C raw almond mylkPostworkout shake - 2 scoops sunwarrior, 4 TBLS Hemp protien, Glutamine and BCAAsLarge salad with 3C lettuce, 1/2 small avocado, bunch of spouts, pumkin seed, mato and homemade creamy apple dressingSunwarrior choc protien shakeSeitan & Brocolli Link to comment Share on other sites More sharing options...
claudial Posted January 2, 2012 Share Posted January 2, 2012 Glad you are here hon! You will find lots of support here! Looks like you started year off well...keep at it and as you know I am here for you Much love and success Chat soonClaudia Link to comment Share on other sites More sharing options...
bnhealthy Posted January 2, 2012 Author Share Posted January 2, 2012 Thanks Claudia! Link to comment Share on other sites More sharing options...
bnhealthy Posted January 2, 2012 Author Share Posted January 2, 2012 Jan 2. Today's was a great workout. I went a little light since I was doing legs and didn't want to over tax my bad knee. 4 circuits - increasing weight each circuit. 5 min of cardio on the bike at about 75% MHRSmith machine squats Squats w dumbbellshamsting curlsDeadlifts calf press (using leg press) Diet:Lg green soothie, 2 scoops sunwarrior, spinach, strawberries, 1/3 C oatsPost workout protein shake: Hemp protein, sunwarrior & Spirulina - BCAA's & GlutamineLarge salad with hemp seeds, sunflower seeds and raw dressingVegan meatloaf (Claudia's recipe SUPER YUM!) & broccoliGreen smoothie - Sunwarrior choc protein, 1 TBLS cocoa, romaine lettuce, straberriesSetian & green beans Link to comment Share on other sites More sharing options...
bnhealthy Posted January 4, 2012 Author Share Posted January 4, 2012 Ok, first day back to work - yuck! I wish I could just train for the competition full time. My knee is holding up however, I'm REALLY worried that I've hurt my shoulder. Going to ice it tonight. Workout:35 min cardio - precore DietPost cardio smoothie - spinach, 2 scoops sun warrior, tbls cocoa, oats, macasuperbowl - small apple, 4tbls hemp seed, 2 tbls chia seed, almond mylkVegan meatloaf, gravy with raw cabbage & hempseedsHuge salad with sprouts & pumpkins seeds and homemade dressingProtien shake - hemp, sunwarriorFlax crackers and homemade vegetable bean Link to comment Share on other sites More sharing options...
bnhealthy Posted January 6, 2012 Author Share Posted January 6, 2012 Jan 5 Knee is holding up - still going lite though because I have really thick legs 3 circuits - increasing weight each circuit. Leg pressSmith machine 1 legged squats hamsting curlsHamstring lifts with ball calf press (using leg press) Diet:preworkout oatmeal with sunwarrior protein a few goji berriesPostworkout - protein smoothie w/ banana & swiss chardCabbage with lemon little oil & hemp seeds/ Vegan meatloafLarge salad with sprouts and homemade dressingprotein shake - 2 scoops sunwarriorSetian & gravy, greenbeans, salad with avocado & homemade dressing Link to comment Share on other sites More sharing options...
bnhealthy Posted January 9, 2012 Author Share Posted January 9, 2012 Ok haven't posted in a few days - it's hard to remember. Knee is holding up - still going lite though because I have really thick legs Jan 8- 3 circuits - increasing weight each circuit. Leg pressSmith machine 1 legged squats hamsting curlsHamstring lifts with ball calf press (using leg press) Jan 6 - cardio Jan 7 Rest day Jan 8 - 4 circuits 5 min warm on bike Legsleg pressHamstring curl2 min jumpropeAdductorsabductors2 min jump rope Abs on the decline w/ 2lb ballcalf raises Link to comment Share on other sites More sharing options...
bnhealthy Posted January 9, 2012 Author Share Posted January 9, 2012 Felt great to be back in the game! Awesome workout and clean eating today! 4 sets - increasing weight each set Dumbbell bent over rowclose grip seated rowDelt pulls with Ropetricep pull downsTricep kickbacksdumbbell bicep curlBarbbell bicep curlsCore work DietPre-workout: Oatmeal with sunwarrior vanilla Homemade coconut yogurt with sunwarrior protein powderGolden Beet salad with microgreens and protein shakeSnack - protien shakeDinner - Home made vegetable bean soup Link to comment Share on other sites More sharing options...
bnhealthy Posted January 11, 2012 Author Share Posted January 11, 2012 35 min cardio on precore Diet: Post workout smoothie - spinach, sunwarrior, cocoa, spirulina, banana & strawberriesSuperbowl chia seeds, & hemp seeds, rice mylk, applesalad - greens, sprouts, tomato, pumpkin seeds, sunflower seeds, homemade cucumber dressingRaw yogurt with sunwarrior proteinProtein shakeSeitan salad wth peas, sprouts & avacado & Flax seed oil Link to comment Share on other sites More sharing options...
bnhealthy Posted January 12, 2012 Author Share Posted January 12, 2012 Rest day... much needed. Link to comment Share on other sites More sharing options...
kareno Posted January 12, 2012 Share Posted January 12, 2012 Hey there! Keep up the great work in journaling! Makes me hungry just reading it! Haha! Link to comment Share on other sites More sharing options...
bnhealthy Posted January 12, 2012 Author Share Posted January 12, 2012 LOL, thanks so much! Will do! Link to comment Share on other sites More sharing options...
bnhealthy Posted January 14, 2012 Author Share Posted January 14, 2012 Back & Bic's today: close grip rowsBarbell upright rowsWide grip pull ups Close grip pull upsrows Diet - Was really hungry today... Pre-workout: Oatmeal with protein powderPost-workout: Hemp protein with coconut mylkGreen smoothie - choc protein, romaine, stawberry, maca & CocoaVeg bean soup & Golden beet saladOatmeal with almonds2 clementinesVegan meatloaf w/ Gravy, rice, peas & corn Still feeling hungry - Chocolate protein shake with rice mylk Link to comment Share on other sites More sharing options...
kareno Posted January 14, 2012 Share Posted January 14, 2012 How do you make your vegan meatloaf? Or is it purchased? Sounds yummy! Link to comment Share on other sites More sharing options...
bnhealthy Posted January 16, 2012 Author Share Posted January 16, 2012 It's VERY yummy and Claudia Lailhacar's recipe - Highly recommend it! http://www.claudialailhacar.ca/PDF_recipes/Country_'Meatloaf'_With_golden_gravy.pdf Link to comment Share on other sites More sharing options...
bnhealthy Posted January 16, 2012 Author Share Posted January 16, 2012 Did legs today. Going light since I'm training for figure and my thighs are big alreay hamstring curlsCalf raisesabductor & adductor on the ropesleg pressplyos on the step Diet:Preworkout - oatmeal with protein powderPostworkout - hemp protien shakekale salad with gimmie lean sausage, white means and rice2 clemintinesBurrito (gimmie lean sausage, beans and sweet spuds with enchillada sauce) SUPER YUM! Link to comment Share on other sites More sharing options...
C.O. Posted January 17, 2012 Share Posted January 17, 2012 Do you take glucosamine for your knee/shoulder/joints? Do you know of any food based joint strengtheners? -Dylan Link to comment Share on other sites More sharing options...
bnhealthy Posted January 17, 2012 Author Share Posted January 17, 2012 No I don't take anything. I probably should - But I hate the idea of taking pills... I have been told that healthy fats help with cartilage cushion - in particular coconut oil. I add it to my smoothies or cook with it. Link to comment Share on other sites More sharing options...
bnhealthy Posted January 17, 2012 Author Share Posted January 17, 2012 Today was a rest day. My calves and back are on fire from previous workouts - LOVE IT!!! DietGreen Smoothie - spinach, oats, orange vailla protein powderSuper bowl: Chia & hem seed with apple and coconut mylkCabbage salad with sunflower seeds, chickpeas & shroomsapple & almondsProtein shakeVegan burrito for dinner - can't wait - leaving work now! Link to comment Share on other sites More sharing options...
bnhealthy Posted January 19, 2012 Author Share Posted January 19, 2012 But day!!!! 1 legged squats - smith machinerear leg lifts with cablessquats with ball between the kneesLunges Diet:Green juice w/SpirulinaGreen Smoothie w/ vega, coconut mylk, oats, spinach strawberrySuperbowl - chia & hemp seeds with apple & coconut mylkTempeh & Sweet spudPost workout protein shakevegan burrito Link to comment Share on other sites More sharing options...
bnhealthy Posted January 20, 2012 Author Share Posted January 20, 2012 Upright rowsLateral raisesrear Delt rows w/ ropeRear delt flyesTricep pull downskickbacks Dietpre workout - Quinoa with banana and almond mylkPostworkout protein shakeSuper bowlCabbage & chickpea saladsalad with romaine, edamame, sesame & pumpkin seedssauteed Seitan & mushrooms, kale, brown rice Link to comment Share on other sites More sharing options...
bnhealthy Posted January 20, 2012 Author Share Posted January 20, 2012 rest day Diet:Green smoothie: Raw cocoa, protein powder, strawberries, spinach, oatscabbage & chickpea saladSalad, romaine, edamame, sprouts - raw tomato dressinghummus & carrotsprotein shakesvegan burrito Link to comment Share on other sites More sharing options...
bnhealthy Posted January 22, 2012 Author Share Posted January 22, 2012 cardio - 35 min high intensity on the treadmill My diet wasn't that great today. Weekend are always a challenge since there is less structure in the dayGreen SmoothieApple, avocado, sprouts on toastTempeh saladQuinoa with bananaProtein shake Popcorn Link to comment Share on other sites More sharing options...
bnhealthy Posted January 23, 2012 Author Share Posted January 23, 2012 today was a rest day. Tomorrow chest, bics & abs. Gonna switch my workout a bit this week. Excited to try Vega pre-workout performance before my AM workout! Link to comment Share on other sites More sharing options...
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