Vegan Bodybuilding & Fitness

This is my first official post in my training log!
I have gone through ups and downs with exercise plans, had a bad knee injury that set me back about a year in time. After intense physio therapy and finding a great personal trainer/life coach, my knees are allowing me to get strong again. I started with my trainer in June 2011, and am able to do almost anything in the gym aside from some jumping related exercises. Over a good part of that year, I found although eating healthy I was unable to exercise due to severe pain. I am currently trying to find the perfect exercise/diet plan that will help reduce my BF% and gain more muscle. Since working with my trainer, I have become a lot stronger and only want to go further. I was having a hard time over the last few years gym hopping until I found this one and feel like I have a family team there supporting me each and every day. I am excited and ready to be a part of the 12 days of Vegan BB&F program and hope it will help me stick to my workout/meal plans in January. I am ready and determined!

Vegan for: 12 years
AGE: 27 years (on Jan 7)
Height: 5'7"
Weight: 189.4lbs
BF: 23%

"I don't stop when I'm tired, I stop when I'm DONE"
♥ Tiffany

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 2, 2012
WORKOUT
Weights
T BAR SQUATS - 20x36lbs, 20x36lbs, 20x36lbs, 20x36lbs
WINDSHEILD WIPERS on floor - 25x40lbs, 25x40lbs, 25x40lbs, 25x40lbs
T BAR ROWS - 20x44lbs, 20x44lbs, 20x44lbs, 20x44lbs
UPSIDE DOWN BOSU DB SQUAT PUSH PRESS - 20x10lbs, 20x10lbs, 20x10lbs, 20x10lbs
PLIE KETTLE BELL SQUAT - 40X40lbs, 40X40lbs, 40X40lbs, 40X40lbs
CRUNCHES ON BOSU - 50x20lbs, 50x20lbs, 50x20lbs, 50x20lbs
DB SPLIT SQUAT (15 each leg) - 15x15lbs, 15x15lbs, 15x15lbs, 15x15lbs
FEET ELEVATED BUTT BLASTER ON BOSU - 50x20lbs, 50x20lbs, 50x20lbs, 50x20lbs

Cardio
STAIR CLIMBER - 15 mins, level 7
BIKE - 15 mins, level 6

MEALS
Meal #1
- Smoothie with 1/2 banana, strawberries, almond milk & Vega protein powder

Meal #2
- Large spinach & veggie salad
- Tomato Lentil Soup

Meal #3
- Kiwi Fruit
- Shake with PB, banana and VEGA protein powder

Meal #4
- Veggie Stirfry with coconut curry sauce, 1/2 cup rice

Post Workout
- VEGA Recovery Accelerator, 1 scoop
- VEGA Performance Protein, 1 scoop

Daily Water Intake
- 3.5L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

Wishing you all the best, Tiffany.

Thanks for being on the forum!

Hope you have an awesome month of January and a great rest of the year!

Keep after it. Kick butt!

-Robert

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Thank you Robert!
It is going to be an awesome month!
I am inspired and driven to do great things and improve in many areas!!
Thank you for all your support!
Tiff

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 3, 2012
WORKOUT
Weights
HEELS ELEVATED DB SQUATS- 20x20lbs, 20x20lbs, 20x20lbs, 20x20lbs
CLOSE GRIP PULL DOWNS - 20x80lbs, 20x80lbs, 20x80lbs, 18x80lbs
REVERSE LUNGES WITH SAME LEG - 15x15lbs, 15x15lbs, 15x15lbs, 15x15lbs
PLIE KETTLE BELL SQUATS - 30x40lbs, 30x40lbs, 30x40lbs, 30x40lbs
STANDING BENT OVER DB ROWS - 20x25lbs, 20x20lbs, 20x20lbs, 20x20lbs
DB SQUAT WITH UPRIGHT ROWS - 20x20lbs, 20x15lbs, 20x15lbs, 20x15lbs
BOSU ALTERNATING DB CRUNCHES - 15x12lbs, 15x12lbs, 15x12lbs, 15x12lbs
DB TRICEPS EXTENSIONS ON BOSU - 20x13 1/4lbs, 20x13 1/4lbs, 20x13 1/4lbs, 20x13 1/4lbs
DB CRUNCHES ON BOSU BALL - 50x20lbs, 50x20lbs, 50x20lbs, 50x20lbs
SIDE CRUNCHES - 40 EA SIDE

Cardio
STAIR CLIMBER - 20 mins, level 7
BIKE - 20 mins, level 7-9

MEALS
Meal #1
- 1 Slice Ezekiel bread with PB
- 1/2 banana
- 1 slice pineapple

Meal #2
- 100g Almonds
- 1 Apple

Meal #3
- Large veggie salad with mixed beans
- Bowl of lentil soup

Meal #4
- 1/2 Katy's Kookie's Kokonut Krave protein bar

Meal #5
- VEGAsport Protein bar

Meal #6
-Grilled vegetables
- Baked tofu

Post Workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-4L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 4, 2012
WORKOUT
Weights
A1 INCLINE SMITH PRESS - 10X0LBS, 15x10lbs, 12x12.5lbs, 10x15lbs
A2 STANDING LOW CABLE CLOSE GRIP ROWS - 20x90lbs, 20x100lbs, 20x100lbs, 20x100lbs
A3 DB BURPEES WITH SHOULDER PRESS - 15x10lbs, 15x10lbs, 15x10lbs, 15x10lbs
A4 HANGING KNEE RAISES - 20reps, 20reps, 20reps, 20reps
B1 WIDE GRIP PRONATED PULL DOWNS - 15x52.5lbs, 12x55lbs, 10x60lbs
B2 INCLINE CABLE ONE ARM ROWS - 15x45lbs, 12x50lbs, 10x52.5lbs
B3 LOW INCLINE PRONATED REAR DELT ROWS - 15x10lbs, 15x10lbs, 15x10lbs
B4 KNEELING BOSU PUSHUPS WITH LIFTS - 20 reps, 20 reps, 20 reps

Cardio
STEPPER - 15 mins, level 5
ELIPTICAL - 15 mins, level 7/8

MEALS
Meal #1
-1 slice of Ezekiel bread with PB
-1/2 banana

Meal #2
-Katy's Kookies protein bar

Meal #3
-1/2 cup rice
-Coconut curry stirfry

Meal #4
-1 kiwi
- plain rice cakes with sunbutter

Meal #5
-1/2 VEGAsport protein bar

Meal #6
-2 wraps with lentil stirfry filling and veggies

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-3L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 5, 2012
WORKOUT
Cardio
STEPPER - 30 mins, level 5
BIKE - 15 mins, level 6/7

MEALS
Meal #1
- Smoothie with banana/strawberries, almond milk & 1/2 scoop VEGA protein powder

Meal #2
- 1 Apple with PB

Meal #3
- Whole wheat wrap with veggie stirfry filling and fresh veggies
- cucumbers and carrots with hummus

Meal #4
- 1 Apple with PB

Meal #5
- 1/4 cup raw almonds

Meal #6
- Large green salad with veggies and beans.
- Baked yam

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-4L

Note - Was not feeling well today. TG

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 6, 2012
WORKOUT
Weights
A1 CABLE ONE LEGGED FRONT FOOT SPLIT SQUAT - 15X62.5lbs, 15X70lbs, 15x72.5lbs
A2 HIP EXTENSION LEG CURL - 20 reps, 20 reps, 20 reps
A3 SUPINATED GRIP STRAIGHT BAR PULL DOWNS - 20x70lbs, 15x72.5lbs, 12x80lbs
A4 WEIGHTED CRUNCHES ON GLUT HAM BENCH - 20x12lbs, 20x12lbs, 20x12lbs
B1 SIDE CRUNCHES ON GLUT HAM BENCH - 15x0lbs, 15x0lbs, 15x10lbs
B2 TIRE FLIP WITH 8 MOUNTAIN CLIMBS - 8 reps, 8 reps, 8 reps
B3 DB SQUAT WITH KICK AND CROSS PUNCH ES- 10x8lbs, 10x8lbs, 10x8lbs
B4 REVERSE CABLE CRUNCHES - 20x20lbs, 20x20lbs, 20x20lbs

MEALS
Meal #1
- 1 slice ezekiel bread toasted with PB, 1/2 banana

Meal #2
- 1 Katy's Kookies protein bar

Meal #3
- 2 whole wheat wraps with veggie stirfry filling and fresh veggies

Meal #4
- Mixture of fruit
- 1 plain rice cake with PB

Meal #5
- Stirfry with rice, veggies and edammame

SNACKS
- Popcorn
- 2 cupcake sized gluten free vegan brownies

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-4L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 7, 2012
WORKOUT
Weights
A1 INCLINE SMITH PRESS - 15x12.5lbs, 12x15lbs, 10x20lbs
A2 STANDING LOW CABLE CLOSE GRIP ROWS - 20x100lbs, 20x110lbs, 20x110lbs
A3 DB BURPEES WITH SHOULDER PRESS - 15x10lbs, 15x10lbs, 15x10lbs
A4 HANGING KNEE RAISES - 20reps, 20reps, 20reps
B1 WIDE GRIP PRONATED PULL DOWNS - 15x60lbs, 12x62.5lbs, 10x65lbs
B2 INCLINE CABLE ONE ARM ROWS - 15x52.5lbs, 12x55lbs, 10x57.5lbs
B3 LOW INCLINE PRONATED REAR DELT ROWS - 20x12lbs, 20x12lbs, 20x12lbs
B4 KNEELING BOSU PUSHUPS WITH LIFTS - 20 reps, 20 reps, 20 reps

Cardio
STEPPER - 30 mins, level 5

MEALS
Meal #1
-1 Apple
-1/4 cup raw almonds

Meal #2
-VEGAsport Protein bar

Meal #3
-Raw chili (Mixed beans, avacado, tomatos, green/red peppers, oil, cumin, Daiya cheese, green salsa)

Meal #4
-Indian food!
-Vegan cheesecake!

It's my birthday, had some delicious treats. Went to the gym so I don't feel guilty about it. Back to business tomorrow!

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-3.5L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 8, 2012
WORKOUT
Weights
A1 BACK EXTENSION ON GLUT HAM BENCH - 15X10lbs, 15X10lbs, 15X10lbs
A2 CLOSE GRIP PULL DOWNS - 15x80lbs, 12x85lbs, 10x90lbs
A3 REVERSE LUNGES - 12x12lbs, 12x12lbs, 12x15lbs
A4 BENT OVER SMITH ROWS - 20x55lbs, 20x55lbs, 20x55lbs
A5 ALTERNATING HAMMER CURLS ON BOSU FOR 15 ES WITH SQUAT IN BETWEEN - 15x17.5lbs, 15x17.5lbs, 15x17.5lbs
A6 CABLE SQUAT AND ROWS - 20x110lbs, 20x110lbs, 20x110lbs
A7 CRUNCHES ON BOSU BALL - 50x20lbs, 50x20lbs, 50x20lbs
A8 ONE ARM DB TRICEPS EXTENSION ON BOSU - 15x16.25lbs, 15x16.25lbs, 15x16.25lbs
A9 INCLINE SMITH PRESS - 15x20lbs, 12x22.5lbs, 10x25lbs
A10 SIDE CRUNCHES ON GLUT HAM BENCH 15 ES- 30 reps, 30 reps, 30 reps, 30 reps

Cardio
STAIR CLIMBER - 15 mins, level 7
ELIPTICAL - 15 mins, level 7

MEALS
Meal #1
-Tofu scramble with potato, peppers, tomatoes, jalapenos, Daiya cheese, garlic and spices

Meal #2
-Left over Indian food (rice, chick peas, lentils, potatoes & cauliflower)

Meal #3
-1/2 Clif builder bar

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-3L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 9, 2012
WORKOUT
Weights
A1 LYING LEG PRESS - 50X300lbs, 50x310lbs, 50x320lbs!!!
A2 STANDING CABLE SQUAT AND ROWS - 20x110lbs, 20x110lbs, 20x110lbs
A3 SIDE STEP HOP OVERS ON BOSU BALL - 30x7lbs, 30x7lbs, 30x7lbs
A4 DB BENT OVER ROWS - 30x21.25lbs, 30x21.25lbs, 30x21.25lbs
A5 MOUNTAIN CLIMBERS WITH GLIDERS - 50x0lbs, 50x0lbs, 50x0lbs
A6 DB CRUNCHES ON BOSU - 50x25lbs, 50x25lbs, 50x25lbs
A7 STEP UPS ON BOX 20 ES- 20x21.25lbs, 20x21.25lbs, 20x21.25lbs
A8 SPIDERMAN PUSHUPS - 50reps, 50reps, 50reps

Cardio
STEPPER - 30 mins, level 5
BIKE - 30 mins, level 6

MEALS
Meal #1
- Smoothie with 1/2 banana, strawberries, blueberries, almond milk & Vega protein powder

Meal #2
- Fruit salad with apple, banana, kiwi
- Vega Whole Food Health Optimizer shake

Meal #3
- Whole wheat wrap with veggies and stirfry

Meal #4
- Carrots and flax crackers with hummus

Meal #5
- Brown rice, avocado, black beans, romaine lettuce and green tomato salsa
- Spinach and veggie salad

Post Workout #1
- VEGA Recovery Accelerator, 1 scoop
- VEGA Performance Protein, 1 scoop

Post Workout #2 (Cardio)
- VEGA Performance Protein, 1 scoop

Daily Water Intake
- 5L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 10, 2012
WORKOUT
Cardio
STEPPER - 30 mins, level 5/6
ELIPTICAL - 30 mins, level 8

MEALS
Meal #1
- 1/2 cup oats with almond milk and 1/2 scoop VEGA protein powder

Meal #2
- Katy's Kookie's protein bar

Meal #3
- Vegetable stirfry with 1/2 cup rice
- Hummus and carrots

Meal #4
- 1 apple with peanut butter
- Vega Whole Food Health Optimizer shake

Meal #5
- Stir fry with vegetables and quinoa

Post Workout
- VEGA Recovery Accelerator, 1 scoop
- VEGA Performance Protein, 1 scoop

Daily Water Intake
- 4L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

Hi Tiff,

Hope you had a wonderful birthday a few days ago.

Great journal! Awesome stuff.

Have a fantastic rest of your week!

-Robert

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Robert!
Had a great birthday! I went to the gym AND had homemade vegan cheesecake.
I have been walking proud in my gym with all my new VB&F attire.
Thank you for all of your support, means more than you know! ♥
TJ

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 11, 2012
WORKOUT
Weights
A1 INCLINE SMITH PRESS - 15x20lbs, 12x120lbs, 10x20lbs, 10x20lbs
A2 STANDING LOW CABLE CLOSE GRIP ROWS - 20x110lbs, 20x110lbs, 20x110lbs, 20x110lbs
A3 DB BURPEES WITH SHOULDER PRESS - 15x10lbs, 15x10lbs, 15x10lbs, 15x10lbs
A4 HANGING KNEE RAISES - 20reps, 20reps, 20reps, 20reps
B1 WIDE GRIP PRONATED PULL DOWNS - 15x65lbs, 12x65lbs, 10x65lbs, 10x65lbs
B2 INCLINE CABLE ONE ARM ROWS - 15x55lbs, 15x55lbs, 15x55lbs, 15x55lbs
B3 LOW INCLINE PRONATED REAR DELT ROWS - 20x12lbs, 20x12lbs, 20x12lbs, 20x12lbs
B4 KNEELING BOSU PUSHUPS WITH LIFTS - 20 reps, 20 reps, 20 reps, 20 reps

Cardio
STAIR CLIMBER - 15 mins, level 7/8
STEPPER - 15 mins, level 6

MEALS
Meal #1
- 1 Slice of Ezekiel bread with PB
- 1/2 banana
- 1/2 cup almond milk

Meal #2
-Katy's Kookies protein bar

Meal #3
- Coconut curry veggie stirfry with 1/2 cup rice

Meal #4
- Trail mix with mixture of nuts/seeds and dried cranberries and apricots

Meal #5
- Vegetable stirfry with 1/2 cup rice and marinated soy chunks

Post workout #1
- VEGA Recovery Accelerator, 1 scoop
- VEGA Performance Protein, 1 scoop

Post workout #2 (Cardio)
- VEGAsport protein bar

Daily water Intake
-4.5L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."