Vegan Bodybuilding & Fitness

June 20, 2011 - Back Day
5.6 miles in the morning
.7 miles to the gym
Widegrip pull ups 90x16, 80x12, 70x8, 80x12, 80x12
T-bar Rowe 35x16, 40x12, 42.5x10, 45x8, 47.5x6 drop 25x16
Smith Rows 40x20, 50x16, 55x14, 60x12, 65x10, 70x8
Single Arm Row 30x16, 35x13, 40x10, 45x8, 45x8 drop 25x16
Standing Oblique Crunches 35x20x5x2
Wide Grip Pull Downs 60x16, 65x14, 70x12, 75x10, 80x8 drop 50x20
Long Pull 60x17, 70x13, 80x10, 90x8, 90x7 drop 50x20
2.9 miles
143 grams of protein, 1500 net cals

All miles run about 10min/mile

June 21, 2011, bis, tris, and legs
5.6 miles in the morning
.7 miles to the gym
Chin ups with assistance, 80 x20, 70x12, 60x8,
Close grip bench 60x16, 70x12x4...can probably go up to 80 but I'm scared!
Hack Squat 50x16, 70x12, 80x10, 90x8, 100x8, drop 50x16
Preacher Curls 35x16, 40x13, 45x10, 50x7, 45x10, drop 25x20
Supersetted with French Press (dumbbell), 45x16, 50x12, 55x10x2, 50x12, drop 30x16
Smith Squat 50x20, 70x16, 90x12, 100x10, 100x10, drop 50x20 (pretty good form, very proud of myself)
Single arm bicep curls on the pulley machine, 30x16, 40(I think...maybe 37.5)x10x4, drop 20 (maybe 17.5)x16
Supersetted with single arm tricep presses with pulley, 30x16, 40x10x4 (helped myself out with my opposite finger with the last reps), drop 20x16
Quad extensions....started at 40 and went up 5 lbs each set with two less reps...then a drop set
Supersetted with hamstring curls, started at about 20 and did same as above
2.9 more miles
160.8 grams protein, 1400 net cals...i still have 137 more if i want to eat but its late...

I've also decided to give up beer and any other alcohol for a while...I think it is what is keeping the bloat on

Oh and each day I did a sample packet of vegan protein...first one was rice protein (YUCK) and then vega which is a bit better but still yuck and super expensive...not sure if i can continue that so my protein grams will be down by about 20 per day. body weight this morning 131. can't find my body fat machine....

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

Hey! I just gave up booze too! Lookin good

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*~*~ Embrace the suck ~*~* Spartan chicked ~ we make mud look good <3 http://theroadtothermopylae.com

Figure I'm already isolated by being vegan, might as well take the next step!

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

Oh, and here is my food...from loseit.com

Breakfast: 518

Milk, Coconut, Organic, Lite
1 Fluid ounce

22

vega sport protein powder
1 Serving

100

Bread, sprouted, whole grain, flourless, svg
2 Each

160

Tofurky
6 Slices

120

Rice Cheese
1 Slice

40

Vegenaise, Reduced Fat
1 Tablespoon

45

Mustard, deli
3 Teaspoons

12

Strawberries, Fresh, Med, 1 1/4"
5 Each

19

Lunch: 200

Protein Plus Cereal
2/3 Cup

140

Milk, Coconut, Organic, Lite
2 Fluid ounces

44

Strawberries, Fresh, Med, 1 1/4"
4 Each

15

Dinner: 730

nate's zesty italian meat balls
7 Pieces

210

Tomatoes, Crushed, Cnd
3/4 Cup

59

sloppy joe
1 Serving

291

Bread, sprouted, whole grain, flourless, svg
1 2/3 Each

133

vegan grated topping
1 Serving

15

Milk, Coconut, Organic, Lite
1 Fluid ounce

22

Snacks: 1141

Bar, Clif Bar, Crunchy Peanut Butter
1 Package

250

Snack, crisps, soy, salted
32 Pieces

128

Watermelon, Diced, Fresh
1 1/3 Cups

61

Protein Plus Cereal
1 Cup

210

Soy Milk, original
3 Fluid ounces

30

Strawberries, med, fresh
4 Each

23

Watermelon, Diced, Fresh
2 Cups

91

Bread, sprouted, whole grain, flourless, svg
2 Each

160

Peanut Butter, Creamy
2 Tablespoons

188

Exercise: 1303

Running
6 mph, (10 min mile)
56 Min

514

Running
6 mph, (10 min mile)
36 Min

330

Weight Lifting
Vigorous
1 Hour 30 Min

459

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

June 22, 2011. Right now 86.5 grams of protein with 800 calories left, so I'll try to get 20-30 more grams in before bed time...

.7 mile run to gym

Post-Exhaust Superset - Incline Dumbell Presses & Incline Dumbbell Flyes:
Presses 25x16 (warm-up), 30x12, 35x10x4
Flyes 10x16 (warm-up), 15x12, 20x12x4

Dips
70 lbs assistance x 16
No assistance x 10 x 4

Post-Exhaust Superset - Decline Dumbell Presses & Decline Dumbbell Flyes & Sit ups holding 10lb plate:
Presses 30x12, 35x8x4
Flyes 15x12, 20x10x4
Sit-Ups 10lbx25x5

Pushups with feet on swiss ball, alternating with pulling the ball into upperbody with feet
16x5

3 mile run on treadmill. I would have run home but it was storming. Also a bit sore from squats yesterday and worn down from those supersets (my arms were hurting as I was running). Also very tired that I slept in until 6:30am and could not run in the morning....If i had ran and burned more calories I would be able to get more protein...oh well, tomorrow is another day..

Music playing is usually Rick Ross.

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

June 23, 2011

Ran 5.6 miles in the morning. 2.8 were on the sand near the ocean.
Ate, then ran 2.2 more miles
Drove to the gym, .7 miles on the treadmill

Deadlift 105x16, 125x14, 135x11, 135x11 (have gone up to 175 but someone came up to me and told me i would throw out my back, so I guess I'm working on form.
Reverse Grip Pull Downs, 60x17, 70x14, 80x11, 90x9, 100x8, 110x6, 50x20 (drop/burnout set)
Isolateral Rows 45 (each arm)x17, 55x14, 65x11, 70x8, 70x8, 45x20
Oblique Crunches (on the prone hyperextension horsie thing), 25x20x5x2
Close Grip Pull Downs 60x20, 70x17, 80x14, 90x11, 100x8, 110x6
Isolateral High Row 25 each armx20, 35x16, 45x10, 35x12, 25x20 (Grip and back dead at this point)
Ran .7 miles on the treadmill
120 grams of protein consumed with 1028 calories to spare...

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

Why so serious? A beautiful face deserves a beautiful smile!

_________________
Learning how to be compassionate, gain wisdom, and love life.

June 24, 2011
5.6 mile run in the morning
2.2 mile run on the treadmill at the gym
Tricep dips, no weight x20, 25x16, 12x35, 12x35, 12x35, drop no weight x 16
Smith Squats, 50x16, 70x12, 90x8, 70x12, 70x12, drop to 50x16
Bicep Curls 15 each armx16, 20x8, 20x8, 20x8, 20x8, drop 10x20
Skull Crushers 40x16, 50x12x4
Leg press, 90x20, 140x20, 190x16, 210x12, 230x8, drop 90x25
Bicep Pulley Curls 60x20, 70x17, 80x13, 90x10, 100x7, 100x7 drop 50x16
Tricep Pulley Presses 70x20, 80x17, 90x13, 100x10, 110x7, 110x7 drop 60x16
Overhead bicep curls 25x16, 30x12x4

Total protein for day is 148.4
Only slept for 3 hrs the night before...

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

9.42 Mile run in the morning
Afternoon, .58 Miles on the treadmill at the gym.

Military Presses (dumbbells), 25x16, 30x8x4, last set drop set with 15x16
Bench Presses (dumbbells), 30x12, 35x10x4, last set drop set with 20x16
Smith Overhead Press, 20lbsx16, 40lbsx10x4
Captains Chair 20x5
Lateral Raises, Supersetted with Shrugs (well not a real superset cause I rested maybe 20 seconds)
Raises 10lbs x 12, 12.5lbsx8x4 last set drop set 5lbsx16, Shrugs 25x16, 35x16, 45x10, 45x10, 45x10 dropset 25x16
Isolateral Shoulder Press 25lbs each side ...25x12x3, 25x10, 25x12.

It hurts to type.

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

The program that I use says that 1.5 hours of vigorous weight lifting burns 450 calories.The exercises below excluding the running took me 1.5 hours. Should it take me that long to do those exercises? Would people here agree that it is vigorous and that it burned 450 calories? Thanks...

June 26, 2011

.6 Miles on Treadmill
Wide Grip Pull downs: 60x17, 70x13, 80x10, 90x8, 90x8, dropset 50x20
Single Arm Bent Over Rows: 30x17, 35x13, 40x10, 45x8, 45x8, dropset 25x16
Standing Oblique Crunches: 35lbsx20x5
Bent-Over Barbell Rows: 50x16, 60x12x4
T-bar Rowe: 35x17, 40x12x 42.5x10, 45x10, 47.5x8
Longpull: 60x17, 70x13, 80x10, 90x8, 90x8, dropset 50x16
Reverse Pec Dec (rear deltoid flyes): 25x20, 30x17, 35x13, 40x10, 45x8
5.6 Mile Run Outside

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

June 27, 2011
Some guy asked me if I was preparing for a competition! I said no, I wish!!! Felt really fat...

Ran 5.6 Miles in the AM

Ran .7 miles to the gym

Supersetted Close Grip Bench and Barbell Curls
Bench: 60x16, 70x12, 80x9x3
Curls: 40x16, 50x9x, 50x10x3

Supersetted Hamstring Curls and Quad Extensions
Quads; 40x16, 45x13, 50x10, 55x10, 60x10
Hamstrings: 35x16, 40x13, 45x10, 50x10, 55x6

Supersetted Preacher Barbell Curls with Dumbbell Overhead Triceps Press
Preacher: 35x16, 40x13, 45x10, 50x7, 45x10, drop setted 25x20
Triceps Press: 45x16, 50x13, 55x10, 55x10, 55x10

Hack Squat: 50x16, 70x13, 90x10, 110x8, 110x8

Supersetted Single Arm Biceps Pulley with Single Arm Triceps Pulley (exhausted at this point, a lot of my last reps I helped with the other arm)
Biceps: 30x16, 37.5x12, 30x14, 30x14, 30x12
Triceps: 30x16, 37.5x12, 30x14, 30x12

Calf Press Machine
55x12x5

Ran 2.9 Miles

Already ate 138 grams of protein with 686 calories remaining...Unless of course I am wrong about how much I am burning while working out...would appreciate any feed back...

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

June 27, 2011.
I have been in denial about salt and processed soy products for a long time. Today is the day I decided to get myself under control. Yesterday I ate close to 5,000 mg of sodium (although all vegan). Today I just had dinner and I'm at 585mg, most of it actually coming from my soy milk and my ezekiel cereal and ezekiel bread. I have decided to try to eat raw when and if I can, so I bought a bunch of bags of dried beans and I will soak some every night in the fridge for the next day's lunch. Does anyone know if ezekiel bread is considered raw? I need to buy the low sodium variety..

5.6 mile run in the morning
Breakfast, ezekiel bread with almond butter (roasted unfortunately) and banana
4.4 mile run
Lunch, ezekiel cereal with banana and soy milk
Snack, 5 dates with natural peanut butter no salt (need to call and see if it's roasted) and 1/4 cup pecans (doesnt say roasted or salted so I assume I'm good, 0mg sodium)

LIFT:
Pre-exhaust superset with Incline Flyes and Incline Dumbell Presses
Flyes: 15x16, 12x20x4
Presses: 25x15, 12x30x4....this was murder
Superset Dips with Hanging Leg Lifts (well I don't hang I hold myself up on the dip bars...and I did rest a bit between cause myhands hurt)
Dips 70lbs assistance x14, no assistance 8 repsx4sets
Leg lifts 20 reps x 5 sets
Triple Post-exhaust superset with Decline Dumbell Presses and Decline Dumbbell Flyes and sit ups.
Presses:30x12, 35x10, 35x10, 35x8, 35x7 (FAIL)
Flyes: 15x14, 20x12, 20x12, 20x10, 20x8 (FAIL)
Sit-ups: No weight, 30 repsx5 sets
Pushups with feet on Swiss Ball, alternating pulling legs in to crunch the abs: 16x3, 15x1 (FAIL), 16x1

Dinner: Quinoa with sauteed veggies (peppers, onions, mushrooms, garlic, sage, in 1table spoon of olive oil).

Is drinking tea bad for me? I do it a lot, with soy milk...

Body fat is 19.2, weighed 132 this morning...I'm gaining, not sure what tho...And apparently I'm supposed to eat 1300 more calories today so I'll be having avocado, banana, peanut butter, dates....berries...who knows what else.

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

Ezekiel bread is sprouted but it isn't considered raw. It's a pretty healthy grain though, so I wouldn't feel too bummed eating it.

Most teas are good for you, with the only concern being the amount of caffeine in your diet. The typical tea (black) has quite a bit of caffeine, so watch your intake on that, but something like a white or rooibos tea is low in caffeine and high in antioxidants!

_________________
Learning how to be compassionate, gain wisdom, and love life.

i think its always hard on a really healthy diet to loose weight quicly, especially when u think how much fats and carbs are in quinoa, nuts, seeds rice pasta and all that, but i guess its about finding a balance trying to have enough carbs to keep your energy up but not enough to wear u thin, when i did my cut i literally cut out carbs all together literally led a life on tofu and veg.

but my biggest advice (bearing in mind im most likely wrong) but to have lil to no carbs in the evening have all of it in the morning and afternoon cuz it just sits there otherwise, thats what iv been told

saying all this you seem by them pics that ur doing well so keep at it!!! best of luck!!!

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Thanks, guys, for both of those replies....I am definitely trying to eat more during the day but I get bored/hungry at night. I guess I just need to be really strict!

Today: back day
5.6 Mile run in the morning, .7 miles to the gym
Deadlift: 105x27, 125x16, 135x13, 145x10
Close Grip Pull Downs: 60x20, 70x17, 80x13, 90x10, 100x7, drop 50x20 (tried to do these real slow)
Isolateral Row: 45 (each arm)x16, 55x13, 65x10, 70x7, 70x7, Drop 45x16
Oblique Hyperextension: 25x20(2)x5, drop no weightsx30
Prone Hyperextension: 25x16x4
Smith Rows: 50x14, 70x8, 50x14x3
Run .7 Miles home.

Not really a good workout day...

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech