Vegan Bodybuilding & Fitness

Hello

This will be my 2012 training diary

First workout today Chest & Triceps, not been to the gym for about 8 days dues to memership running out and waiting to get a new one. Now sorted with a Gym membership.

Workout went well did not lift as much as i had been, but felt much better for going.
10 min warm up on x-trainer
Incline chest press 15lbs 15 reps/20 lbs 12 reps/ 25lbs 10reps
Incline flyes 10lbs 15 reps/12.5lbs 12 reps/ 15lbs 10 reps
Tricep pushdown 10lbs 20 reps/ 15lbs 12 reps/ 20lbs 10 reps
Overhead presses 17.5lbs 20 reps/ 20lbs 15 reps/ 22.5lbs 12 reps
kickbacks 10lbs 12 reps/ 12.5 lbs 10 reps/ 12.5lbs 10 reps

I finshed with some stretches.

Weight today was 158.5 lbs prefer to be 150lbs so thats my goal for january 2012.

what i ate today

Meal 1- 1/2 cup oats, 6oz of tofu, 1/2 cup mango and 1 spoon of agave (blended up like a smoothie)
Meal 2- post workout vega shake and Banana
Meal 3- 1/2 cup oats and some pumpkin protein powder
Meal 4- 150g sweet potato, 100g of tomatoes & cumcumbers, 100g tempeh and 1/4 avocado
Meal 5- 6oz tofu, 50g black beans, spinach and peppers made into a curry
Meal 6- 3 x Rice cakes with 2tablespoons of peanut butter

Does any one know where i can buy nitrofusion protein powder in Vancouver ? i know its available on Bodybuilding.com but postage is a bit much.

I am currently using Vega sport does anyone have any other reccomendations for Vegan protein powder?

Plan for the week

Monday - Chest and Triceps
Tuesday- Cardio
Wednesday- Back and Biceps
Thursday- Cardio
Friday- Legs and Shoulders
Saturday- Cardio
Sunday- Yoga or Pilates

i am sticking to 20 mins HIIT cardio for now i will start to increase as the weeks progess.

Nice! Vega has a new line of protein although it's quite high in sodium. Sunwarrior is pretty great too!

Today was cardio – I did 20 minutes on a spin bike varying the intensity some sprints and hill climbs depending on what music came on my iPod, was a great workout and finished with some abs and stretching.

Keeping cardio separate from weight training at the minute as I have not done any cardio for about 3 weeks.

My meal plan will probably stay the same as I generally make everything on a weekend for the week so it’s easier for work.

Also any ideas where I can get tempeh for less that $4 a packet I get it from whole foods in Vancouver, I know choices do it but it’s the same price. Looking for a cheaper price or bigger packet. Same goes for protein powder anything that tastes half decent I use Vega but it’s a bit expensive.

I don't know about tempeh sources, but I'm in love with PlantFusion for protein powder. It has a very soft taste...If you can't find it locally, they have it at veganessentials. (The berry one tastes a bit like a funky kids' vitamin to me, but original, chocolate, and vanilla are all lovely as per my taste buds :) ) I *think* it's made by the same company as NitroFusion.

So today was back & biceps



I warmed on the rower for 10 mins (2000 meters) 100metres fast 100 meters recovery.



(All weights are in pounds)

Lat Pull-down 40/20- 55/15- 70/7

Seated Row 27.5/15- 40/12- 55/15 (will need to up the weight next week)

Deadlifts 30/15- 40/12- 50/12 (will need to up the weight next week)

Barbell curls 20/15- 30/12- 40/6

Incline Curls 7.5/15 – 10/12- 12.5/10

Preacher curls- 3 sets of 8 reps on hardly any weight my biceps were so fatigued from the other exercises.

I finished off with some stretching.

It was a great workout consistency is the key and a good clean diet, feeling better can’t wait to get back to my best, and in a routine with the gym and eating after recent travels. We moved from Australia to Canada in November 2011 so some transition for the first month or so.


I have noticed spots on my face and body probably from cleaning up my diet after xmas and it’s my first week being vegan (vegetarian for about 10 years), feeling great and in the zone so much so at the gym at 5.30am before work.

Only problem i'am finding is that i seem to have heartburn , never really suffered from it. Just wondering if its a change in my diet slightly? Will keep an eye on it seewhat happens with it.

Cardio in the morning before work

Today was Cardio-I did the spin bike again some hill sprints and climbs and some flat sprints. Felt great feeling stronger every day.



Finished with some abs work, but really need to find some structure to my core work, and a plan. I am hoping to go to yoga over the weekend help with flexibility and core.



I stretched for about 10 minutes.



Having trouble sleeping at night, I’m thinking increase in good decent clean foods is causing me to have an energy surge!! When I get up at 5am I’m not that tired and throughout the day I don’t seem to be having an afternoon slump, I suppose I should rejoice in the energy!!



Will probably change a few things next week just variety in the food were eating keep it interesting and will probably attempt to make some homemade protein bars over the weekend.



Been drinking plenty of water and green tea throughout the day, gave up my coffee and splenda, but feeling loads better for it, plus hoping my skin will clear up over the next week.

Looking forward to hitting my legs tommorrow!!

Well today was Legs & Shoulders



I warmed up with 10 minutes on the x-trainer 10 seconds fast and 20 seconds recovery.



Leg Extension (One leg at a time)4/15 45/12 50/9

45 degree leg press 50/15 60/12 70/20

Walking Lunges 3 sets across the gym floor with medicine ball over head

Stiff legged deadlifts 40 /15 50/12 60/12

Calf raises 165/25 165/25 165/25

Shoulder press 15/15 17.5/12 20/12

Lateral raises 7.5 /15 10 /10 12.5/7

Rear delt (machine) 30/15 35/12 40/9

I’m not sure if I should be doing more reps on my legs as I find these really lack any development and by nature I have big thighs, any advice from women in the same situation?


Cardio tomorrow then relax, will try and post some photos at weekend plus some food photos

Today was cardio- I used the spin bike did 2 minutes started off at level 5 ( effort wise) then every minute increase until your at level 9 all out effort then start the cycle again, last minte is absolute maximum effort.

I was whacked after wards!! I finshed with ab exercises and some stretches, my legs are so sore from yesterdays work out.Struggling to sit down lol!

Tomorrow will be a rest day but may go yoga depends on going grocery shopping and making meals.

I have took photos today, but i may not post until the end of the month. I weighed myself i was 158.5 last week and this week 151.3, which is great.

I did say i would like to be 150lbs but i think 140lbs would be great

Did not make it to yoga today had to go grocery shopping and prepare food for the week, but will try get there next week.

Just prepared sweet potato for lunches , chopped mixed veg for evening meals and oats for breakfast.

We bought 2 tubs of genuine health vegan protein powder Double Chocolate they were on offer at Whole foods $33.99 a tub , think there on special until end of january.

We also attempted to make some home made protein bars ( See mattpb's blog for picture) they seem to come out really good

ready for the gym tomorrow Chest & triceps i will know what weights i will be lifting now.

Chest & Triceps



I had a better idea of what weights I can lift today, just remembering to maintain form and stretch at the end.



Ellipitcal 10 minutes 10 second sprints 20 second rest (repeat)



Incline Chest press 20/15 25/8 27.5/5

Incline Chest Flyes 12.5/12 15/10 15/12

Tricep pushdown 20/15 25/8 27.5/8

Tricep dips (assisted) 150/8 140/12 140/12

Overhead extension 22.5/15 25/10 27.5/8



Stretches at the end and all day remembering to keep my shoulders back and maintain good posture.



Feeling good enjoying every minute, food still the same except with my black beans at night made a little hummus just roasted garlic, lemon and blitzed up in the ninja blender, worked out well.



It Seems like I can have more variety in my food since becoming Vegan and experiment more with food and flavors.



Tomorrow is cardio have more a plan with cardio this week maybe next week will add 3 minutes onto the 20 keep my body guessing.

Today was Cardio I did 20 minutes on the spin bike



1 minute sprints (I really put the effort in)

1 minute recovery



I stretched and did some abs with the exercise ball and bosu.





Last night I did a 20 minute Winsor Pilates DVD hoping to do one a few times a week to help strengthen my core and stretch my body out.



Feeling great totally in the zone! Had stir fry for tea last night broccoli, carrots, Chinese cabbage with tofu and a little bit of soy sauce I have to say it was so nice, I really enjoyed it.



Tomorrow is back & biceps looking forward to it, will try creating some more recipes thinking about a vegan pizza with an Ezekiel wrap, some tomato sauce, daiya cheese and a side salad and tofu.