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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Jan 11, 2012 8:54 pm 
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Manatee
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10 minutes on rower

2000 meters (100 meters fast 100 meters slow repeated)



Deadlifts 60/15 70/10 70/10

Lat pulldown 55/15 65/10 70/10

Seated row 55/15 70/10 75/8

Barcell curl 30/15 40/10 40/10

Incline curls 10/15 12.5/12 15/8

Alternating curls 15/12 17.5/8 17.5/8



My biceps felt pumped, finished off with some stretches. Tonight I did a Winsor Pilates 20 minute DVD; I’m feeling really good at the minute and enjoying my food.



Had a few people ask me at work ask me what I eat and their surprised I eat 1800 calories a day and get sufficient protein, funny thing was the woman who asked me probably does not eat enough herself and she’s a meat eater.



We (me and mattpb) have decided to add an extra calorie day every 4 days we have done this in the past and it has worked well for us, so tomorrow will be food as normal but I will add 4 dates to breakfast, up my morning snack to 1 cup of oats, add 50g of sweet potato at lunch, and an extra rice cake and 4 more dates.

Today I feel a bit hungry so we will trial it for a few weeks see how we respond, we found last time you really look forward to the extra calories as you need them for energy and it gives you a mental boost.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Jan 12, 2012 9:26 pm 
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Manatee
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Today was cardio only

i used the ellipitical machine

Min Level of exersion
1 5
2 5
3 6
4 7
5 8
6 9
7 6
8 7
9 8
10 9
11 6
12 7
13 8
14 9
15 6
16 7
17 8
18 9
19 10
20 5

I was dripping in sweat after it, i really pushed myself and i finished with some abs and stretches.

Been trying to come up with recipes all day at work, think i may attempt tofu sausages at the weekend thought about a thai curry but I think the coconut milk will blow my macros!!

Tomorrow is Legs and Shoulders


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Jan 12, 2012 10:45 pm 
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Forgot to say today was extra calorie day so i added dates with Breakfast, 1/2 cup more oats at snack, 50g more sweet potato at lunch and an extra rice cake and some more dates felt fuller today will keep me going until Monday then its another extra calorie day and every 4th day after that.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Jan 13, 2012 8:56 pm 
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Today was Legs and Shoulders



I take a notepad to the gym and a mechanical pencil but the lead broke so I had to kind of engrave my pages with the weight some I had to guess when writing it up.



Warm up 10 minute spin bike 10 second sprints, 20 second rest (repeated)



45 degree Leg Press 70/25 80/20 90/15

Leg Extension 40/25 45/15 50/12

Lunges 10/20 15/15 17.5/12

Stiff legged deadlift 60/15 60/15 60/15 (My grip gave in before my hamstrings sore from Biceps on Wednesday)

Calf raises (cannot remember weights or reps and I can’t make out what I have scratched in my note pad!!)



Shoulder press 20/15 22.5/8 22.5/8

Lateral raise on Low pulley 5/20 5/20 10/8

Rear delt machine 35/15 40/15 45/12



I feel like I need to spilt this day up as I can’t seem to give my shoulders the full attention they need and I find myself rushing to finish before work so would seem reasonable to do them separately.



Tonight I did a Winsor Pilates core & abs dvd feel like this really helping me, will be going to see the chiropractor tomorrow will ask about running on my hip, I’m looking forward to it as my neck and shoulders are tight. I also found some yoga Vids online so will try do them as well.



I think next week will look like this



Monday- Chest & Triceps

Tuesday-Cardio

Wednesday- Back & Biceps

Thursday- Shoulders & cardio

Friday- Legs

Saturday- Cardio

Sunday- Yoga or Pilates


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sat Jan 14, 2012 10:15 pm 
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today was cardio

i did 20 minutes on the spin bike- i was wiped out after wards.

finished with some abs and stretching.

i went to the chiropractor today he cracked my back and neck felt great afterwards as my neck and shoulder gets super tight. will trial running next week as i have not done any for fear of my hip aching and hurting.

I weighed myself after my workout i was super dispapointed as i weighed in as 155lbs i was 151 last week i have ate the same everyday, i probably have not drank as much water today as i usually would at work.

Does anyone one have any idea where i can find a female vegan contest diet? i am desperate to give one ago in about 6 weeks to see how i handle it and to be honest look my best!

I find i struggle on the weekends to maintain the same level of strictness as the week, i stick to my meals but find myself wondering! Think i am going to try reading at night to help me relax .


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Jan 16, 2012 12:11 am 
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Did Pilates this morning for an hour at the gym will try go every week. Food a bit messed up today still ate clean but times were off.

But tomorrow is another day so bring it on!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Jan 16, 2012 2:52 pm 
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Dont worry if your timing was out on your meals, you're doing great. Your workout and nutrition have been consistent since the start of this journal, keep going you can achieve your goals.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Jan 16, 2012 9:05 pm 
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Posts: 494
Today was Chest & triceps



Warm up elliptical 10 minutes 10 second sprint, 20seconds rest (repeated)



Incline chest press 25/12 27.5/6 27.5/5

Incline flyes 15/15 17.5/12 17.5/12

Tricep pushdown 20/15 22.5/12 25/9

Tricep overhead extensions 25/15 27.5/10 27.5/10

Tricep dip 55/15 60/12 65/11

(I usually use the assisted dip machine, but it was busy so used the normal dip machine)



I pushed myself today; I was done quite quick keep rest to a minute.



I have reduce my food slightly I just felt like I was eating more than I needed I was eating around 1900 calories a day but have made minor changes so skim a few calories.



I was at 1778 calories, 51.5g fats, 178 carbs and 139 Protein.



Now I’m at 1589 calories 44.35 fats, 168 carbs and 136.1 Protein


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Jan 17, 2012 9:21 pm 
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Posts: 494
Today was back & biceps



I warmed up for ten minutes on the rower



2000meters 100 meters fast 100 meters rest (repeated)



Lat pulldowns 57.5/15 60/12 70/8

Seated rows 70/10 70/10 70/10

Deadlifts 30/15 30/15 30/15 (I usually use pre-weighted bar but gym busy so used dumbbells)

Barbell curl 40/10 40/10 40/10 – this one was 4+4+2 (I might have to go down to 30lbs as my form was not perfect)

Alternating curls 15/15 17.5/8 17.5/9

Incline curls 12.5/15 15/8 15/9



I forgot my gym gloves so my hands were wrecked by the end still burning now!

It was a great workout and I pushed myself and kept a positive attitude throughout.



My food plan has changed slightly I have included it



Breakfast- Made into a smoothie

½ Block of tofu

½ Cup of oats

½ cup of OJ

¼ cup Blueberries

1 Teaspoon of Blackstrap Molasses



Snack-

½ Cup of Oats

1 Serve of pumpkin seed protein powder



Lunch-

100g Sweet potato

100g Tomatoes/Cucumbers

¼ Avocados

1 Block of tempeh or fake Chicken



Snack-

2 Rice cakes

1 Tablespoon of Natural Peanut Butter



Evening Meal-

½ Block Of tofu

200g Mixed Veg (Pepper, Broccoli, Pak Choi)

25g Cooked Brown rice Noodles



Before Bed-

1 serving of Vega Sport or Genuine Health Vegan proteins



Calories – Roughly 1650-1700 Carbs 190.6 Protein 136.1 fats 44.35



If anyone is interested in some extra motivation check out Skip LaCour’s Mass machine challenge (I have entered it just requires you to update a journal on bodybuilding.com and there is some great prizes to be won) - it runs for 6 months so great way to be accountable for your own actions, Plus you can follow you own eating & Nutrition plan you don’t need to buy his products or anything like that. Also check out his podcast on iTunes 15 minutes of positive information I listen to it before the gym.

http://www.massmachinenutrition.com/challenge/index.htm


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Jan 18, 2012 9:38 pm 
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Today was cardio



I ran for the first time in about 3 weeks.



I ran for 25 minutes



Warm up 2 mins and 1% incline



Sprints for one minute ranging from 6.0mph to 8.5mph with 30 second recovery time. It felt great to be running again my favorite form of Cardio.



I finished with some ab work and stretching.

I ate 6 clean nutritious meals today and drank a lot of water, one day closer to my goals.



Tomorrow is cardio and Shoulders.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Jan 19, 2012 9:32 pm 
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Today was shoulders and Cardio



Shoulder press machine 41/20 46/15 55/12 70/8

Rear delt machine 40/15 55/12 55/10

Upright row 30/20 40/12 40/12

Lateral cable raises 5/15 5/15 7.5/10



I have started to use the shoulder press machine because I work out alone I find my shoulders hurt when picking up heavy weights for the shoulder press, my shoulder does not seem to be hurting like it usually does after shoulder press with dumbbells.



It was a great workout kept high reps as I find going heavy as mentioned above really messes up my shoulder and I need to build some strength in them.



I did 25 minutes on a spin bike only noticed yesterday there are two spin bike with TV screens on at my gym where you can do a spin class via the videos they have on there or choose what workout you want to do I did intervals it was pretty good tells you when to stand up and put resistance on.



It feels much better to split up shoulders and legs as my shoulders were not getting enough attention they needed, I felt super human today!! I was a MASS MACHINE lifting those weights!!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Jan 20, 2012 10:46 am 
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Your journal is great! What are your goals (fitness, competition?) just curious. Also, how do you track your calories, protein, carbs? I think I'd have more success if I did that.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Jan 20, 2012 10:38 pm 
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--------------------------------------------------------------------------------

So today was legs the day started out crappy- I got to the gym and dropped my lunch on the floor well just the protein part still got sweet potato! So had to improvise and have a brown rice protein shake with the potato, and I also left my gym diary at work so had to guesti-mate the weights pretty much got most of them.



Workout was great to cheer me up.



I warmed on the spin bike for 10 minutes 10 second sprints and 20 seconds recovery.



45 Degree leg press70/25 90/20 112/20

Leg extensions (One leg at a time) 40/20 40/20 45/15

Stiff legged deadlifts 20/15 30/12 35/10 (Managed to get on the Olympic bar)

Walking lunges 12/15 12/15 12/15

Calf raise 60/25 75/20 75/20

Calf raise (leg press)130/20 130/20 130/20



Despite the day starting a little bad the workout was great, my legs felt pumped did have a little bit of a headache at work today but just kept drinking water and green tea hoping it would go away.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Jan 20, 2012 10:39 pm 
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bnhealthy wrote:
Your journal is great! What are your goals (fitness, competition?) just curious. Also, how do you track your calories, protein, carbs? I think I'd have more success if I did that.



Hi thanks for the post, my goals are to get back in the shape I was last year. We (me and Mattpb) have had a bit of upheaval in the past few months we are from the UK but have just lived in Australia for 2 years and now in Canada so travelling takes its toll and sometimes not having a gym membership or job does not help, but we are pretty settled and enjoying this challenge on vegan bodybuilding, I would definitely love to compete in a show and attain my PT qualifications.

I keep track of my protein carbs and fats by pretty much weighing everything out and checking the nutritional content of food I eat, plus I eat the same every day so it stays the same apart from the one cheat meal every few weeks you can find out how much you should be eating by googling a macros calculator that will help you


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sat Jan 21, 2012 9:41 pm 
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Today was Cardio

I had a great run for 25 minutes

started at 2.0mph, 4.0,6.0,7.0 & 7.5 repeated the loop for the full workout and last minute was all out at 8.0

It felt great and i felt like machine running!!


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