Vegan Bodybuilding & Fitness

Training Journal - Dec. 31, 2011 - Day 0

So excited to be journaling on the site in an attempt to have some accountability to someone other than myself! A bit of an intro:

I've been vegan since shortly after my son was born, almost 5 years when as a breastfeeding mom I truly comprehended the realities of dairy for the first time. Been vegetarian for about 8 years.

Excercise is currently sporadic. Lifting, running, Bodyrock, other stuff. No trouble maintaining my weight, have been steadily gaining endurance and strength but really need to step it up in order to lower my body fat percentage and show off my work!

Some major goals for the new year are to eat more whole foods, specifically more vegetables, and to excercise more consistently. Mostly want to bring my BFP down!

Jan 1, 2012 - Day 1

So far today, menu has consisted of the following:
smoothie with oj/frozen spinach/frozen strawberries/ice/frozen blueberries/banana
homemade wheat pancakes with maple syrup, veg sausage
clementine
soy latte
green lettuce salad, butternut squash ravioli
black tea - 20 oz
red tea - 10 oz
water - 16 oz

Not nearly enough fruit and veg, but was limited to what's in the house as grocery store was closed for New Years and also was cooking for the family. Will likely eat more before the day is done.

Workout:
Did three of the five Body Rock interval workouts in the 20 min interval cardio workout, each 4 mins long:
High knees - http://www.bodyrock.tv/2009/07/27/20-mi ... t-part-15/
Burpees - http://www.bodyrock.tv/2009/07/28/20-mi ... t-part-25/
Jumps - http://www.bodyrock.tv/2009/07/30/20-mi ... orkout-45/
plus 25 crab toe touches

All in all a pretty good day given it's a holiday. Need to figure out when I'm going to get my BFP tested (it's free to do it twice a year at the gym), so I have a starting point for comparison.

Jan 2 - Day 2
Eating
Today was not great. Too much processed stuff, high in salt and needs more protein!. So far has included:

Heart Thrive - Apple (1/2 in AM, 1/2 before bed)
Carrots
Raspberries
Peanut butter (just ground peanuts) on whole wheat toast - 2 pieces
Snowpeas
Clementine
Carrots
Homemade pizza/sauce with Daiya
OJ
Water
Black tea
Black tea with dash of soy milk

Workout
BodyRock.tv just posted Day 1 of a month-long plan which was a 7 minute interval workout test to use as a benchmark and redo at the end of the month. My scores were:

squat jumps 24
pushups (knees) 20
burpees 10
high knees 146
lunges 20
jump tuck 11
abs 17

Not the greatest scores, but it's late at night and my son was doing the exercises with me and interjecting his own counts!
Measured 50/10 second intervals using this online tabata clock workout timer - http://www.beach-fitness.com/tabata/

Jan. 3 - Day 3
Workout
Ran 1 mile (9 mins) on treadmill for warmup

Lifted arms: (Pounds - reps x #sets)
Bent-over row - 25lbs - 8x2
Dumbell bench press - 22.5lbs/side - 8x2
Overhead (Military?) press - 25lbs - 8x2 (took it easy due to neck nerve issue)
Barbell upright row - 35lbs - 8x2
Barbell curl - 25lbs - 8x2
Punching - 7.5lbs - 12x2 for each side
Shrugs - 20lbs - 8x2

Plank - 1 minute
Stretching

Food
Vanilla Spirutein with soy milk (post workout)
Decaf coffee with dash of soy milk
Clementine
Hummus on whole wheat pita
Snowpeas
Carrots
Raspberries
Plain cous cous with vegetables (mushrooms, green/red peppers)
Sunshine burger on bun with ketchup
One serving Tias chips (Salsa Picante)
One Justin's dark chocolate PB cup
Tea with dash soy milk
Water

Still not great, lots of processed stuff at the end of the day, but managed a few more vegetables for some variety.

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Jan. 4 - Day 4
Had to travel for work today. Did not yet fit in a workout. Want to do the BodyRock day 2 stuff but thinking sleep is a better plan at this point. Diet was OK, not great, again due to travel/forced business lunch. Had a hard time finding anything I could eat at the restaurant.

Also, tweaked a nerve along my jaw yesterday while doing overhead presses. Feeling is still off today. Don't understand for sure why it happened but was able to find reports online of others who'd had something similar happen. Perhaps clenched jaw? If anyone reads this, advice welcome.

Day 5 - Jan. 5
Workout
Had to give the gym a miss due to dental appointment. Wanted to make sure that I got at least some workout in, but only had a few mins, so did 4 minute burpee intervals. Not as much as I would have liked to do, but better than nothing. Need to step it up now for the weekend, push and get caught up on a few of the BodyRock workouts.

Food
For the most part I seem to be falling back into familiar eating patterns, with a few more fruits and vegetables added here and there. I am fine with that small improvement for now, just need to keep improving. It's also been a long time since I tracked my diet, so it's interesting to see the nutritional profile. It's different than I would have guessed.

Day 6 - Jan 6

Workout
Did the BodyRock Day 2 Challenge today - http://www.bodyrock.tv/2012/01/03/day-2 ... g-workout/. Pretty complicated with all the combos. Had to simplify slightly and watch instructions a few times to manage it. Son helped me again.

10 high knees, 10 mountain climbers - 5 sets
2 squat jumps, 2 push-ups, 1 tuck jump - 3 sets
Jump legs out/in on hands- 26 sets
Push-up, jump, squat, jump - 4 sets
5 tuck jumps, Jump feet back, in & squat hold - 2 sets
One leg push-ups, alternate L & R - 11
Switch legs lunge & overhead reach - 12 sets
2 side lunge (skater), 2 side punch, 2 tuck jumps - 5 1/2 sets
10 squat, 10 squat jumps - 1 set
10 elbow to knee, then switch sides - 2 1/2 sets
Jump legs out, then in, push up - 13
Speed run - didn't count them

Day 7 - Jan 7

Workout
So far did the BodyRock Day 5 Challenge - http://www.bodyrock.tv/2012/01/06/day-5 ... p-workout/ Time for Lisa's part was 5:32.

Day 8 - Jan. 8

Workout
Scheduled as my active rest day today. My family and I went on a hike. Ended up running part of the trail (including some hills) with 60 pound kid on my back! Was a lot of fun and unusual to be able to do in January.

Hoping to get back to my lifting this week, as well as incorporate a few of the BodyRock 30-day challenge routines.

Diet
Not keeping track today.

Day 9 - Jan. 9

Workout
Unusually busy day at the gym today! Didn't do any warm up cardio because so many of the machines were in use. Lifted arms. Many of the same exercises as last week, except did 3 sets instead of 2 since I had extra time w/out cardio. Went up to the 45 pounds in upright row. Also did dips off a bench.

Diet
Know I fit in some extra vegetables, but still not as good as it could be! Didn't keep track again and can't remember everything I ate. Need to keep track again starting tomorrow.

Day 10 - Jan 10
Workout
Cardio plus abs. 9 minute mile and was even able to crank out a few reps at 100lbs on the nautilus abs machine.

Food
Slipped back into my old style of eating already. Had no interest whatsoever in making/eating supper so had more Spirutein and toast. Need to shape it up! Will be refocusing today on more whole foods, as many fruits and veg as possible.

Day 11 - Jan 11

Workout
Cardio Day - biked 9 miles in just over 20 mins.

Food
Did a so/so job of it again today on the food front. Need to use the weekend to plan better options so they are close at hand and ready to eat.

Day 12 - Jan. 12 - Snow day!!

Workout
The only workout I got today was shoveling snow!! Call it an active rest day I guess...

Food
Didn't eat much. Out of my routine, stuck at home. I know I CAN and WILL start caring more and plan better options. This has to stop for me to see any progress!

Hey Iris! Great job on the consistent journaling! And shoveling snow definitely counts as exercise!

Hope you find the motivation to prepare good food to fuel your body. I understand, as I've been lacking motivation lately, too (and want to eat everything I see!). But, I think you have a good idea in using the weekends to prepare and plan your food for the week. Just make several dishes at once and then stick 'em in the fridge/freezer for the week. Voila!

Keep up the great work!

All the best,
Karen

Day 13 - Jan. 13

Workout
Another snow day! More shoveling, running in the snow, building a snow cave, other fun snow stuff. Also did a few bodyweight exercises.

Food
Ugh. Still not back on it. Things are going to change, I can feel it. Ha ha.

Day 14
Workout
In the morning, dancing with my son! Talk about a fun workout!! Later in the day, BodyRock.TV challenge week 2, day 5. Time was 13:29.

Lisa's 600 Rep Challenge - http://www.bodyrock.tv/2012/01/13/day-5 ... enge-blue/
100 High Knee Skips
100 Lunge kicks
100 High Knee Skips
100 Squats (had to modify to 50 squats, extra 50 high knees due to sore knee)
100 High Knee Skips
25 Straight Abs
25 V Abs Left
25 V Abs Right
25 Bicycle Abs

Food
So/so. Better than yesterday!