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 Post subject: Re: Matts Workout Journal
PostPosted: Fri Jan 27, 2012 5:31 pm 
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Manatee
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Posts: 453
Mini Forklift Ⓥ wrote:
Hope you have a great weekend Matt, anything planned? Take care MF.


I work in a kitchen as a cook so the weekend is the busiest time, so i'll be working pretty much the whole weekend. Best thing about working weekends is i cant go out so i save money and it keeps me on track with my eating.
Will get a run in on saturday then back to work.
Probably head out on Tuesday as its my Birthday, i'm an old dog now will be rocking on to being 31 in a few days.
Hope you have a great weekend!!

_________________
"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: Matts Workout Journal
PostPosted: Fri Jan 27, 2012 5:37 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Old dog? Haha, I'm 35 this year mate! Hope you enjoy your Birthday, the 30's seem to be a good decade from what I have experienced so far.

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 Post subject: Re: Matts Workout Journal
PostPosted: Sat Jan 28, 2012 5:50 pm 
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Manatee
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Posts: 453
28th January 2012

Nutrition

Breakfast, Pre Workout: 11am
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: 1.10pm
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 6.8)
Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)


Snack 1: 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 2: 11.30pm
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

Snack 3: 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)

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


28th 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: 4.0
Fastest Mph: 9.0
Distance : 2.06 Miles

Awesome cardio session, my legs really felt my workout from yesterday and my first thought was this is going to be tough!
Then I realized its only going to be tough if that’s what I think, I said to myself I can do this! I can beat what I did last time and I’ll beat this record next time.
I AM A MASS MACHINE!!!!
I did need a minute afterwards to recover though!!

Stretches:
Mainly for legs.

Start: 12.30PM
Finish: 1.10PM
Total: 40mins

_________________
"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: Matts Workout Journal
PostPosted: Sun Jan 29, 2012 3:12 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
29th January 2012

Nutrition

Breakfast, Pre Workout: 11am
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: 1.10pm
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 6.8)
Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)


Snack 1: 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 2: 11.30pm
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

Snack 3: 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)



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

No exercise or workout today, just total rest day. Worn out from work and had a great week at the gym so totally deserve this day off.

_________________
"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: Matts Workout Journal
PostPosted: Mon Jan 30, 2012 7:06 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
30th January 2012

Nutrition

Breakfast, Pre Workout: 11.15am
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: 1.30pm
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: 2.15pm
Tofu 6oz (Cal 234, F 7, C 7, P 25.6)
Soba Noodles 2oz (Cal 202, F 1, C 39.8, P 6.8)
Vegetables 250g (Cal 96, F 1.3, C 10.2, P6.6)


Snack 1: 4.00pm
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: 6.00pm
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 2: 10.00pm
Protein Shake 1 scoop (Cal 120, F 1.5, C 7, P 20)

Snack 3: 8.00pm
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)



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


30th January, 2012
Chest & Biceps
10 min warm up on X Trainer

Hammer Strength Chest Press:
12 x 70lbs, 10 x 90lbs, (6 x 110lbs, 2 x 110lbs)

Incline DB Chest Press:
12 x 30lbs, (89 x 55lbs, 3 x 55lbs)

Decline DB Flyes:
12 x 15lbs, (10 x 30lbs, 7 x 30lbs)

1 Arm Preacher Curl:
12 x 25lbs, (7 ½ x 45lbs, 3 ½ x 45lbs)

Straight Bar Bicep Curl:
(101 x 60lbs, 5 ½ x 60lbs)

Crunches:
15, 10, 10

Stretches:
Chest

Start: 12.40am
Finish: 1.30pm
Total Time: 50mins

Notes:
My workout felt great today think I will change my Hammer Strength Chest Press to using Dumbells as I just don’t feel comfortable with the position.
Keep pushing for more reps and heavier weights!

_________________
"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: Matts Workout Journal
PostPosted: Mon Jan 30, 2012 7:27 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Hi Everyone,

Just to let you all know as this challenge is coming to an end another one is starting!
Skip La Cour has set up a Bulking & Cutting Challenge, he provides information, strategies, weekly videos and podcasts.
You can enter the challenge now as there is no deadline and its totally free.
You can follow your own nutritional and workout plan, but there will be guidance to help you along the way.

All you have to do is check out the link below, one is for The Challenge Website and the other is for the youtube page where there are already 21 videos full of information.

What have you got to lose?

Best of all there are prizes to be won, including a flight and accomodation paid for to go and train with Skip La Cour himself.

So go check it out!!

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

http://www.youtube.com/user/SkipLaCour/featured



Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

_________________
"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: Matts Workout Journal
PostPosted: Tue Jan 31, 2012 1:28 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
31st January, 2012
Back
10 Min warm up on Elliptical Trainer
DB Pullover:
12 x 35lbs, 10 x 50lbs, (10 x 70lbs, 3 x 70lbs)
Go up to 75lbs

Close Grip Pulldown:
12 x 85lbs, (6 x 145lbs, 2 x 145lbs)
This was tough today as I had to do it last so I was pretty worn out by the time I did this exercise.

DB Row:
12 x 30lbs, (10 x 60lbs, 3 x 60lbs)
Was so happy with this, stay at 60lbs and get more reps

Wide Cable Row:
12 x 55lbs, (10 x 100lbs, 5 x 100lbs)
Go up to 105lbs

Barbell Deadlift Fixed Bar:
12 x 50lbs, (10 x 110lbs, 5 x 110lbs)
Go up to 120lbs

Obliques/Side Crunches:
18, 11, 9 each side

Start: 7.30am
Finish: 8.20am
Time: 50 mins

Notes:
Awesome workout!
Felt like a true MASS MACHINE, I had to change the order of one of my exercises but this didn’t put me off as I still blasted it too failure!

31st January, 2012

Nutrition

Breakfast, Pre Workout: 6.30am
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: 8.30am
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)

Dinner: 10.30am
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 1: 1.00pm
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)

Snack : 3.30pm
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)

Dinner will be eaten out tonight as a Birthday treat so my macros will be slightly different from below but kept all other meals the same.

Snack : 10.00pm
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


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jan 31, 2012 3:22 pm 
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Rabbit
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Joined: Fri Dec 24, 2010 8:48 am
Posts: 174
Location: United Kingdom, Kettering, Northamptonshire
Hi Matt thought i would pop by nd thank you for your posts.

Just to answer your question, i think i will focus on the bodybuilding for now and maybe look to the marathon next year. I am 42 this year (march 13th, please don't make a big deal out of it or anything, no prezzies etc :) ) and i have wanted to get competition ready ever since i was a teen but things got in the way and with the surgery i had on my back back 2008 everything jsut seems to have slipped me by. But i am determined to get back into shape now, so thats the goal.

Any way thanks again. Your journal is fantastic keep it up mate and i think i might check out the Skip La Cour video

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Douglas Robson

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


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jan 31, 2012 4:18 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Check out this new Skip La Cour video about Supplements & Proprietary Blends.



Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

_________________
"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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 Profile  
 
 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jan 31, 2012 7:33 pm 
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3170
Nice, I'm 31 as well. Good to see others I can relate to in more ways than one. Great work on keeping up with your training and sharing with all of us here in the forum.

-Dylan


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jan 31, 2012 11:35 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Are you doing Skip's challenge Matt?

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WEB: http://www.jimsty.wix.com/strength-vs-size
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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Feb 01, 2012 12:21 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Mini Forklift Ⓥ wrote:
Are you doing Skip's challenge Matt?


Yeah I am doing it, it's a great way to keep me on track and i want to win so I can go and meet him as that is one of the prizes.
Are you doing the challenge?

_________________
"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: Matts Workout Journal
PostPosted: Wed Feb 01, 2012 12:24 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
No, although I have heard about it through Facebook mostly.

I'm just focusing on my powerlifting right now, have a few big meets on this year so hopefully my strength will peak at the right times for them. Good luck with it !!

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Feel free to find me...

Image @MiniForklift
WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Feb 01, 2012 1:56 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Happy birthday, Matt! Hope you had a great one!!


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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Feb 01, 2012 2:01 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
I missed that one, Happy Birthday mate !! Hope you had a great day MF.

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Feel free to find me...

Image @MiniForklift
WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


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