Vegan Bodybuilding & Fitness

I really love the detail with which you log all of your nutrition, I wish I was that dilligent myself!

Some good food ideas in there as well !!

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Thanks, i find it easy if i keep the food the same everyday so its easier to type up, i know where i am with my macros and that i am getting enough or not too much.
The workouts i have to put them on here because it keeps me going to try and beat it next time.
I try and use this thread to keep me motivated in my goals and if it helps anyone else in anyway thats a bonus.

_________________
"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

I have every single training session logged since 2003; aside from being a really useful point of reference to look back on (see what worked, what didn't etc), it's interesting to see how things unfold and evolve.

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

this is my first ever online journal, first ever thread to as i have never used a forum before, I have always kept a traditional pen/notepad journal which i still use now. I have loads knocking about of previous workouts but i have not been into the weightlifting as long as you.
Even though i have been going to the gym for about 15 years i never really had any real goals or even knew what i was doing until about a year ago when i had a few sessions with a Natural Bodybuilder and it changed the way i see the sport and my life really.
Cant get enough of it and wish i knew what i know now when i was 16 but i have no regrets and am happy with the path my life is going in.
I would love to compete onstage within a year that is my goal!

_________________
"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

25th January 25, 2012

Cardio
Treadmill

20 Min High Intensity Interval Training
Consists of 4 cycles, increasing speed every minute then start again and on last loop go all out as fast as you can for 1 minute.

Start at Mph: 3.9
Fastest Mph: 8.9
Distance : 2.02 Miles

Awesome cardio session, at first I thought this is so tough then I focused on changing my mindset and kept going, at the end I thought I will go up again next time, even though when I finished the run I lay down on a mat for a minute I was that worn out.
Next cardio session go for 4.0 – 9.0.

Stretches:
Mainly for legs as my hamstrings felt tight.

Start: 10.20AM
Finish: 10.50PM
Total: 30mins

_________________
"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

25th January 2012

Nutrition

Breakfast, Pre Workout: 9am
Protein Smothie
Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)
Juice 1 Cup (Cal 110, F 0, C 26, P 2)
Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)
Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

Post Workout: 11am
Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)
Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)
Banana (Cal 90, F 0.1, C 19.8, P 1.7)
Apple (Cal 110, F 1, C 28, P 0)

Lunch: 12pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.
Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

Snack 1: 2.30pm
Rice Cakes 4 (Cal 160, F 4, C 32, P 4)
Peanut Butter 2T (Cal 190, F 16, C 6, P 7)
Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

Snack 2: 5.00pm
Homemade Protein Bar
Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)
Dates 5 (Cal 115, F 0.1, C 30.5, P 1)
Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)
O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)
Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

Dinner: 7.30pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)
Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)
Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

Snack 3: 9.30pm
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)


Calories: 2859
Fat: 65g
Carbs: 309g
Protein: 229g

_________________
"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

One of my favorite inspirational movie speeches.

_________________
"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

You're on the right tracks with the cardio Matt.

I am of the belief that the three most effective forms of cardio are LSD, HIIT and early morning fasted cardio. A rotation of two or more of those should lead to optimal fat loss and good aerobic conditioning.

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

I used to do early morning cardio on an empty stomach, mainly because I had to get up so early I didn't have time to eat before I ran.
At the moment I tend to eat an hour before I go running and I feel good doing that. I used to hate running until I discovered the high intensity interval run I do now, I enjoy changing the speed every minute and it's a great challenge and I always want to beat my last run.

If I go for a long run I tend to get bored quickly and struggle to focus so I stick with HiiT, whenever I for this run the weight just seems to drop off too.

_________________
"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

26th January 26, 2012

Delts & Traps
10 min Warm Up X Trainer

Hammer Strength Shoulder Press:
12 x 70lbs, 10 x 100lbs, (8 x 130lbs, 2 ½ x 130lbs)
Dropped weight by 10lbs because was too much of a struggle last week, so much better today

DB Side Lateral Raise:
12 x 10lbs, (8 x 20lbs, 3 x 20lbs)

Low Pulley Raise:
5 x 15lbs, 7 x 10lbs
Stay on 10lbs, 15lbs is too much at the moment

Reverse Flyes-Machine:
12 x 45lbs, (9 x 90lbs, 6 x 90lbs)
Awesome, go up again!!

Tricep Pushdown:
12 x 35lbs, (8 x 65lbs, 4 x 65lbs)
Felt pumped

Lying Tricep Extension:
12 x 30lbs, (6 x 60lbs, 3 x 60lbs)

Seated Overhead Tricep Press:
12 x 30lbs, (10 x 45lbs, 6 x 45lbs)
Hit 50lbs next week!

Plank:
1.10min, 1min, 50secs

Stretches:
Stretch all body, especially chest as it gets tight

Start: 10.30AM
Finish: 11.25PM
Time: 55mins

Notes:
Made a few changes to my weights and it definitely worked for the better, I think I had got ahead of myself and just kept increasing them and it was too much.
My shoulders were on fire, then I hit my triceps and they feel so pumped, I walked out of the gym feeling like a Champion!!

_________________
"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

26th January 2012

Nutrition

Breakfast, Pre Workout: 9am
Protein Smothie
Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)
Juice 1 Cup (Cal 110, F 0, C 26, P 2)
Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)
Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

Post Workout: 11.25am
Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)
Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)
Banana (Cal 90, F 0.1, C 19.8, P 1.7)
Apple (Cal 110, F 1, C 28, P 0)

Lunch: 12.30pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.
Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

Snack 1: 2.30pm
Rice Cakes 4 (Cal 160, F 4, C 32, P 4)
Peanut Butter 2T (Cal 190, F 16, C 6, P 7)
Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

Snack 2: 5.00pm
Homemade Protein Bar
Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)
Dates 5 (Cal 115, F 0.1, C 30.5, P 1)
Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)
O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)
Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

Dinner: 7.30pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)
Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)
Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

Snack 3: 9.30pm
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)


Calories: 2859
Fat: 65g
Carbs: 309g
Protein: 229g

_________________
"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

Hi Matt,

Just a quick post to say thanks for popping by my journal and leaving a comment. You got me thinking about running marathons now

Love you journal, it is very detailed and is giving me some ideas on how to improve my own daily menus.

Any way have a great weekend,
Doug

_________________
Douglas Robson

http://www.my-healthy-lifestyle-choices.com

Thanks Doug,

Never done a marathon myself but done quite a few charity 10KM runs and i love the feeling you get during and after knowing what you have achieved.
I love playing around with menu ideas and trying to come up with new ideas but at the moment i'm trying to keep it simple and the same everyday so i know where i'm up to with my calories/macros.

_________________
"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

Hope you have a great weekend Matt, anything planned? Take care MF.

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

27th January 2012


Nutrition
Breakfast, Pre Workout: 10am
Protein Smothie
Oats ½ Cup (Cal 146, Fat 2.4, Carbs 25.2, Pro 6)
Juice 1 Cup (Cal 110, F 0, C 26, P 2)
Pumpkin Seed Protein 4 ½ scoops (Cal 165, F 3, C 1.5, P 30)
Berries ¼ Cup (Cal 20, F 0, C 4.2, P 0.2)

Post Workout: 12.20pm
Protein Powder 1 scoop (Cal 120, F 1.5, C 7, P 20)
Pumpkin seed protein powder 1 ½ scoops (Cal 55, F 1, C 0.5 P 10)
Banana (Cal 90, F 0.1, C 19.8, P 1.7)
Apple (Cal 110, F 1, C 28, P 0)

Lunch: 2.00pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.
Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)

Snack 1: 2.00am
Rice Cakes 4 (Cal 160, F 4, C 32, P 4)
Peanut Butter 2T (Cal 190, F 16, C 6, P 7)
Pumpkin seed protein powder 3 scoops (Cal 110, F 2, C 1, P 20)

Snack 2: 5.00pm
Homemade Protein Bar
Oats ½ Cup (Cal 73, F 1.2, C 12.6 P 3)
Dates 5 (Cal 115, F 0.1, C 30.5, P 1)
Peanut Butter ½ T (Cal 42.5, F 4, C 1.5, P 1.75)
O.J. 1/8 Cup (Cal 13.7, F 0, C 3.25, P 0.25)
Pumpkin seed protein powder (Cal 165, F 2, C 1.5, P 30)

Dinner: 8.30pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Sweet potato 200g (Cal 180, F 0.4, C 27.7, P 4)
Salad 150g (Cal 28, F 0.2, C 5.8, P 3.2)
Avocado ¼ (Cal 80, F 7.3, C 4.2, P 1)

Snack 3: 11.30pm
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)


Calories: 2859
Fat: 65g
Carbs: 309g
Protein: 229g


27th January 27, 2012


Legs

10 mins warm up elliptical trainer

Started with 5 – 10 mins of Active Leg stretches

Leg Extension:
0 x 0lbs, 0 x 0lbs, 0 x 0lbs
Machine was broke!!!

45 Leg Press:
12 x 110lbs, 10 x 160lbs, (10 x 230lbs, 4 x 230lbs)
Totally felt the pump on my quads today they were seriously on FIRE!!!!!!!!

Leg Press:
12 x 100lbs, 10 x 145lbs, (10 x 175lbs, 4 x 175lbs)

Stiff Leg Deadlift Olympic Bar:
12 x 50lbs, (12 x 90lbs, 8 x 90lbs)
Take this baby up again you can do 110lbs easy!

Calf Extension:
12 x 70lbs, (Rest, pause – 15 x 115lbs, 10 x 115lbs 10 x115lbs)
We can take this to a new level too lets hit 120lbs next week

Seated Calf Press:
10 x 90lbs, (10 x 140lbs, 5 x 140lbs)
Keep this weight the same and get full range of motion

Stretches:
Leg stretches, Pilates exercises

Start: 11.20AM
Finish: 12.15PM
Time: 55mins

Notes:
Feeling awesome really focused in the gym at the moment I have got the mindset of a champion and if I keep going the way I am at the moment I will be on stage in no time!

_________________
"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