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 Post subject: VeganJumps's Online Training Journal
PostPosted: Mon May 12, 2014 10:40 pm 
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Rabbit

Joined: Wed May 07, 2014 6:33 am
Posts: 10
Hi guys! I'm a just turned 17 year old, newbie vegan (just coming up to 4 months), and I'm trying to regain some lost muscle and strength. I train Parkour mainly, and also dabble in Calisthenics and Weight training. I lost quite a lot of strength and muscle after a string of unlucky injuries which stopped me from training, stress from high-school, and not eating enough food on the vegan diet (my fault entirely I know), but I'm gonna try fix things and improve!

Goals:


1) Build lean muscle mass, and get to 10-12% b.f. Just gonna get back into lifting first (build up strength), then decide what to do from there :)
2) Eat well and consistently
3) 5 Consecutive strict muscle-ups, Pull-up 25kg5x3, Bench Press 70kgx5x3, Deadlift: 140kgx5x3, Split Squat 85kgx5x3
4) Be happy and healthy!
5) Become more explosive for Parkour in Climbs/Jumps

Stats

Height: 167cm
Weight: 66.0kg
BF%: ? Not sure, will post pics, maybe you guys can help me figure out.

This Journal will be more of my strength training for Calisthenics/Weights and semi-regular food diaries more so than Parkour though. I'll hopefully post progress pictures soon. :D

My first deadlifting session back from injuries-

WU=Warm-up WS: Work Sets

12/05/14

Deadlifts:

WU: 60kgx5x2, 80kgx3x1, 90x2x1
WS: 100kgx5x3

Hanging Tucked Leg Raises: 12x3
Single Leg Calf-Raises: 12x3 (each leg)

Food Diary:

1 1/2 cups of Rolled Oats w/sultanas + Walnuts + cinnamon + 1 cup PureHarvest unsweetened soy-milk
Pea Protein Shake
Apple and Pear
water

2xApple and 2xPear
Rice Protein Shake
MASSIVE Salad: Leafy greens (spinach and others), tomatoes, can of butter beans (240g), cucumbers, carrots, herbs, balsamic vinegar +lime
water

Lots of white rice + tonnes of kimchi (only food availible at the restaurant my family went to) + water

B12 supp

Hope to hear from you guys! VeganBB has been such an inspiration to me :D

_________________
My Online Training Journal: viewtopic.php?f=24&t=36740 :)


Last edited by VeganJumps on Thu May 15, 2014 10:19 pm, edited 1 time in total.

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 Post subject: Re: VeganJumps's Online Training Journal
PostPosted: Wed May 14, 2014 5:59 am 
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Rabbit

Joined: Wed May 07, 2014 6:33 am
Posts: 10
My first Split-Squat Session back from injury (14/05/14)

Split Squats:

WU: 20kgx5x2, 40kgx3x1, 50kgx3x1
WS: 60kgx5x3

Pullups:

BW: 5x3
+10kg: 3x3

Hanging Tucked Leg Raises: 12x3

Food Diary:

1 Cup Rolled Oats W/ 1 cup Unsweented Pureharvest Soy Milk, sultanas, walnuts, 1 scoop pea protein
water

1 apple
1 pear
water

Big Butter and Kidney Bean salad w/4leaf mix, walnuts ,celery, onion, lime, herbs
water

Butter and Kidney Bean salad w/celery, onion, lime, herbs, cos lettuce, carrots
Steamed sweet potato
carrots
water

_________________
My Online Training Journal: viewtopic.php?f=24&t=36740 :)


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 Post subject: Re: VeganJumps's Online Training Journal
PostPosted: Wed May 14, 2014 8:21 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 533
Location: Chicago, IL, USA
Hey, welcome to the forum. It's cool you're on here, and choosing a compassionate path for yourself! How did you decide to adopt a vegan lifestyle? Does anyone else in your family adhere?

Good luck in your training. There are a lot of very smart people on here, many whom have been training for ages - so there's plenty of solid information, and variety.

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My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725


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 Post subject: Re: VeganJumps's Online Training Journal
PostPosted: Wed May 14, 2014 1:53 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3050
Hi veganjumps, welcome! Great posts, nice goals! I would maybe suggestion more whole foods, looks like too much of your diet is shakes. The massive salad sounds awesome as well as the kimchi yum and probiotic.


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 Post subject: Re: VeganJumps's Online Training Journal
PostPosted: Wed May 14, 2014 4:46 pm 
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Rabbit

Joined: Wed May 07, 2014 6:33 am
Posts: 10
Thanks @esqinchi :) I first considered going vegan after making friends with a fellow Parkour practitioner on an interstate trip. After that I saw Gary Yourofsky's Speech, then watched Earthlings, and just read heaps of stuff about the ethical and environmental side of things. Unfortunately (or fortunately) all of this happened during my senior year of high school so I haven't been able to research into the nutrition side of things as much I should of in the beginning, so I did end up losing some muscle mass, but I'm more than glad I decided to make the switch. A compassionate life is a better one! :D At the moment I'm the only vegan in my family. My mother is trying to eat more vegetarian for her health, cholesterol, fat loss, arthritis etc.

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My Online Training Journal: viewtopic.php?f=24&t=36740 :)


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 Post subject: Re: VeganJumps's Online Training Journal
PostPosted: Wed May 14, 2014 5:00 pm 
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Rabbit

Joined: Wed May 07, 2014 6:33 am
Posts: 10
Hi @C.O. :D What would you recommend I add to my diet? Since last week I started adding the walnuts and soy-milk because I only just realized how low-fat I was eating (I started feeling a little bit off and couldn't sleep as well). I realized most of the fat I was eating was coming from eggs when I was ovo-vegetarian.

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My Online Training Journal: viewtopic.php?f=24&t=36740 :)


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 Post subject: Re: VeganJumps's Online Training Journal
PostPosted: Thu May 15, 2014 4:16 am 
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Rabbit

Joined: Wed May 07, 2014 6:33 am
Posts: 10
Got the all clear from the physio today to step-up my training! Had a parkour session with a friend after, good times! D

Food Diary 15/05/14

1 1/2 Cup Rolled Oats w/soymilk, sultanas, walnuts, pea protein
water

2x apples
water

Big Butter Bean/Kidney Bean (whole 240g can) Salad w/celery, spinach, 4 leaf mix, walnuts, cucumber, tomato, lime, herbs
water

apple, ginger, beetroot, orange juice
2 mandarins

lots of white rice, lots of steamed wombok, spinach w/lime & sriracha, and a can of chickpeas (240g)

:)

_________________
My Online Training Journal: viewtopic.php?f=24&t=36740 :)


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 Post subject: Re: VeganJumps's Online Training Journal
PostPosted: Thu May 15, 2014 10:17 pm 
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Rabbit

Joined: Wed May 07, 2014 6:33 am
Posts: 10
First Bench Press Day:

WU: 20kgx5x2, 35kgx3x1, 45kgx3x1

WS: 60kg: 5/5 then 55kg: 5. Was trying for 60kg 5x3 but felt my form was slipping. Started too heavy will try for 55-57.5kg 5x3 next time.

Bodyweight Inverted Rows: 15/15/15

Food Diary:

1 1/2 Cup Rolled Oats w/soymilk, sultanas, walnuts, pea protein
pear
water

can of lentils, with celery, tomatoes, cucumber, 4 leaf mix, lime, herbs.
water

half can of kidney beans with peas, corn, 4 leaf mix, lime, herbs, carrots.
white rice
water

super hungry after work

white rice w/other half can of kidney beans with peas, corn, 4 leaf mix, lime, herbs, carrots.
pear
soy milk

_________________
My Online Training Journal: viewtopic.php?f=24&t=36740 :)


Last edited by VeganJumps on Fri May 16, 2014 9:03 am, edited 1 time in total.

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 Post subject: Re: VeganJumps's Online Training Journal
PostPosted: Thu May 15, 2014 10:31 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3050
Avocado, seeds (pumpkin, hemp, sunflower) and sprouts (most are great sources of nutrients) try add those 3 foods to your meals. Gradual change is good. Peanut butter or almond butter are also good sources of proteins and healthy fats.


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 Post subject: Re: VeganJumps's Online Training Journal
PostPosted: Sun May 18, 2014 5:47 pm 
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Rabbit

Joined: Wed May 07, 2014 6:33 am
Posts: 10
Monday Morning Deadlifts Session (19/05)

Deadlift
WU: 60kgx5x2, 80x3x1, 90kgx3x1
WS: 105x5x3

Standing Barbell Calf Raises:
WS: 30kgx12x3

Hanging Tucked Leg Raises: 12x3

Notes: Session felt pretty solid, especially Deadlifts :)

Food Diary

Pre-workout meal: 2 Small Bananas, a glass of Soymilk

Breakfast: Bowl of Brown Rice w/microwaved non-gmo organic tofu in Sriracha and salad

Lunch: BIG Salad w/4bean mix (120g), tomatoes, capsicum, walnuts, cucumber, carrot, 4 leaf mix, herbs, lime and balsamic vinegar

Trained Parkour for two hours. Lots of climbing and running.

Snacks: Carrots, Cucumber, pear

Dinner: Small amount of leftover Brown Rice w/microwaved non-gmo organic tofu in Sriracha, left over beans (120g), 4 leaf mix, steamed eggplant, tomatoes

Soy milk and pea protein

Can of 4 bean mix (240g) and carrots

_________________
My Online Training Journal: viewtopic.php?f=24&t=36740 :)


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 Post subject: Re: VeganJumps's Online Training Journal
PostPosted: Tue May 20, 2014 5:37 pm 
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Rabbit

Joined: Wed May 07, 2014 6:33 am
Posts: 10
Split Squat Session (21/05/1)

Split Squats


WU: 20kgx5x2, 40kgx3x1, 50kgx3x1
WS: Accidently started with 67.5kg instead of 65kg as intended
67.5kg: 5
then 65kg: 5/5

Pull-Ups:

WU: BWx5x2
WS: +10kg:5/5/3

Couldn't finish it off :P aha

Hanging Tuck Leg Raises: 12/12/12

I think I might need to switch to a different exercise, this one is getting too easy.

Food Diary:

Pre-Workout: Banana and water

Breakfast: Brown Rice w/microwaved tofu in sriracha, cumin, pepper, garlic powder, steamed cabbage and spinach
Glass of Soy Milk
Water

Snacks: Banana + Pear

Lunch: MAASSIVE SALAD! With Spinach, left-over 4-leaf mix, tomatoes, cucumber, walnuts, can of kidney beans (240g), carrots, red onion, balsamic vinegar, and herbs and spices! :D

After school, trained Parkour with some friends :)

Dinner: White Rice + Tofu in Sriracha, Cumin, Pepper and Lemon. Some raw spinach, cucumber, carrots, and 2 Mandarins
Glass of Soy Milk
Lots of water

Before Bed: Pea Protein

Trying to lower intake of protein powders and replace with high protein plant based sources
Today was a good day! :D

_________________
My Online Training Journal: viewtopic.php?f=24&t=36740 :)


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 Post subject: Re: VeganJumps's Online Training Journal
PostPosted: Thu May 22, 2014 7:12 am 
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Rabbit

Joined: Wed May 07, 2014 6:33 am
Posts: 10
Semi-Rest Day

Had school, then helped build some scaffolding with friends, and did some chin-ups/pull-ups, and light jumps. Was really hungry today though.

Food Diary


Small banana
Soy Milk
Handful of Walnuts
Water

Brown Rice W/Tofu + Sriracha Hot Sauce + Cumin, Pepper, Garlic + Steamed Kale
Mandarin
Water

Massive Salad w/kale, can of kidney beans (240g), cucumber, tomatoes, red onions, balsamic + lime, herbs and spices
Pear
Water

Brown Rice W/Tofu + Sriracha Hot Sauce + Cumin, Pepper, Garlic + Steamed Kale + Eggplant, Asparagus
Soy Milk + Pea Protein
Pear
Water

I feel better eating rice/tofu or beans + vegetables in the morning than oats w/walnuts, soy milk, protein powder and sultanas. Shame it's a hassle though :/

_________________
My Online Training Journal: viewtopic.php?f=24&t=36740 :)


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 Post subject: Re: VeganJumps's Online Training Journal
PostPosted: Thu May 22, 2014 10:28 pm 
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Rabbit

Joined: Wed May 07, 2014 6:33 am
Posts: 10
Only did Bench Press today. Pretty worn out from yesterdays training.

Barbell Bench Press Day

WU: 20kgx5x2, 30kgx3x1, 40kgx3x1, 50kgx3x1
WS: 57.5kg: 5/5/5

Form felt solid. Yesterday I felt a tweak in my left elbow (while doing pull-ups/chin-ups), in the same place I had tendinitis, but nothing felt bad this morning which was a relief :3

Food Diary (so far)

Banana before lifts when I woke up.

1 cup rolled oats w/1 cup soy milk, sultanas, and cinnamon
banana
mandarin
water

Brown Rice and Tofu in Sriracha and spices, some steamed wombok, zucchini and cabbage.
Water

Massive salad of kale, walnuts, red onions, cucumber, carrots, can of kidney beans (240g), tomatoes, herbs and spices, balsamic, and lime.
water

Orange juice w/spinach, basil, lemon, ice (tasted really good!)
Banana

Pea Protein w/ soy milk + water

Brown Rice w/chickpeas 120g and herbs/balsamic

Reflections/Notes

I also weighed myself today. Came in at the exact same weight as last time (about 2 weeks ago) 66kg on point. Tbh feel a little bit flabby, maybe due to the muscle mass I might've lost when injured or not eating enough? Might just be having body image issues :P lo; Will hopefully post pictures tomorrow morning of current state. Maybe somebody can help me figure out what's the do? :3 aha

_________________
My Online Training Journal: viewtopic.php?f=24&t=36740 :)


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