Vegan Bodybuilding & Fitness

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 Post subject: maybenot's training log
PostPosted: Thu Jan 17, 2013 1:56 pm 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
Posts: 413
Location: SC, Brazil
Hello to everyone.

I've been lurking around for a while now and I finally decided to introduce myself and start a log.

First of all a little introduction: I'm from Brazil, vegan for 6 years, 27 years old male.
I'm coming from a strict sedentary regimen in the past 2 years. Late november-2012 I decided to change that and started by changing my diet and creating some space in my day for workouts

I started working out last monday(jan-14-2013) so I'll try to keep a log on what I eat and my training schedule.
My current plan is to bulk up and gain some muscles, I'm a skinny guy with some gut fat.
Current biometrics:
height: 173 cm (5'8")
weight: 64.25 kg (141.64lbs) - I always weigh myself first thing in the morning
biceps: 30 cm ( 11.81 inches ) - cold and relaxed, flexed 90º degree

Workout Plan:
AB training - 5 days a week - A: chest, shoulders, triceps - B: biceps, back, legs
Some light cardio on Sundays
Noob plan, following what the instructor at the gym planned for me
Meal Plan:
2600 kcal
Protein - 170g (0.37 lbs)
Carbs - 340g (0.75 lbs)
Fat - 64.5g (0.14 lbs)
Water - 3L (101 ounces)
Generally I plan the day before what I'm going to eat, and if I missed some calories during the day I eat 1 hour before my sleep. I'm adjusting the calories by weighing myself everyday, since I'm new to this.


As for the title, I'm a Godzilla fan and it keeps me motivated to try to achieve some godzilla strength =)
I'll try to update everyday before my sleep, any help is greatly welcome(even if it is to correct some of my english), thanks =)

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my noob log =)


Last edited by maybenot on Fri Jul 05, 2013 4:11 pm, edited 1 time in total.

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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Thu Jan 17, 2013 3:27 pm 
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Rabbit
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Joined: Wed Jan 16, 2013 5:58 pm
Posts: 30
Location: Haslemere, UK

this is what plays when you walk into the gym xD

my initial advise for you would be make sure you hit your legs hard, squats/deadlifts, they are good for gaining muscle and a good trigger for growth hormone :P

good luck with all of it :)

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"..change the way you look at things, and the things you look at change.."


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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Thu Jan 17, 2013 3:44 pm 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
Posts: 413
Location: SC, Brazil
Thanks for the support =)

I'm following your log for inspiration, you've got some nice strength

_________________
my noob log =)


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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Thu Jan 17, 2013 9:58 pm 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
Posts: 413
Location: SC, Brazil
Diary:
Today I had some trouble sleeping, probably due to the increase in my daily k calories. Even with problems to sleep I managed to get 7 hours of quality sleep.
Eating 2600 kcal is still hard on my last meal of the day, i guess this will only be like this in this start.
I`m still lifting pretty light weights but I try to go to the limit, I was always skinny so I think that, in order to gain some mass, I gotta train harder.

Meals:
#1 - Soy Protein Shake with Dextrose - 175kcal - 25g protein - 20g carbs - 1g fats
#2 - Rice(50g measured raw), TVP(50g measured raw), green salad with tomatoes, Olive oil extra virgin(30g) - 586kcal - 28.8g protein - 53g carbs - 28g fats
## - Deva Multivitamin after meal #2
#3 - Oats with banana and cinammon - 300kcal - 9.7g proteins - 60g carbs - 4g fats
#4 - Pre-workout - Soy Protein Shake with Dextrose - 175kcal - 25g protein - 20g carbs - 1g fats
#5 - Post-workout - Soy Protein Shake with Dextrose - 283kcal - 33g protein - 40g carbs - 1.4g fats
#6 - Rice(50g measured raw), TVP(50g measured raw), black beans(130g measured cooked), Olive oil extra virgin(15g) - 819kcal - 60g protein - 138g carbs - 2.8g fats
#7 - 1 apple - 116kcal - 0.5g protein - 30.8g carbs - 0.4g fats

Total achieved:
2615kcal
180g protein
364g carbs
59g fats
3.4 liters of water

The numbers in the meals are a little mixed up, but the totals estimates are correct.

Exercises:
B: biceps, back, legs

_________________
my noob log =)


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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Fri Jan 18, 2013 10:39 am 
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Joined: Wed Jan 16, 2013 5:58 pm
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Location: Haslemere, UK
more fruit ;)

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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Fri Jan 18, 2013 11:19 am 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
Posts: 413
Location: SC, Brazil
PoPe wrote:
more fruit ;)

I'm trying to eat less dextrose and more fruit already, but dextrose is something which I can prepare 'on the run' with some protein powder, much more simple.
Normally I eat 3 bananas and one different fruit everyday.
( I love bananas )

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my noob log =)


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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Fri Jan 18, 2013 9:15 pm 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
Posts: 413
Location: SC, Brazil
Diary:
Nice day. Lots of energy!

Meals:
- Tired today, I will jsut post a pic of my lunch and the totals =)
Attachment:
IMG_0091.JPG
IMG_0091.JPG [ 123.71 KiB | Viewed 4533 times ]

A nice, complete, three colored salad with rice, seitan(gluten), whole grain vegan pizza and some olives.

Total achieved:
2645kcal
202g protein
340g carbs
63g fats
3.5 liters of water

Exercises:
A: chest, shoulders, triceps, abs


GODZILLA !!!!!

_________________
my noob log =)


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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Sat Jan 19, 2013 7:40 pm 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
Posts: 413
Location: SC, Brazil
Diary:
Rest day, lots of sleep and eating - fun day overall =D. Some minor weight gain.

Biometrics:
Weight: 65.1kg (143.5 lbs)

_________________
my noob log =)


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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Mon Jan 21, 2013 2:46 pm 
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Love the godzilla, the meal plans, and the food pics. Thanks for sharing with us here!

-Dylan


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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Mon Jan 21, 2013 3:15 pm 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
Posts: 413
Location: SC, Brazil
Thanks for the support =)

I'm trying to follow PoPe's suggestion to eat more fruits and stop using dextrose. My plan is to use only fruits, but when I'm at work I am unable to mix the protein powder with fruits, so the dextrose comes handy in this case.
I recently bought some flavored Sunwarrior(currently I'm taking unflavored isolate soy protein) so I can just shake the protein and take it 'alone' and eat the fruit separately.

Apart from that I'm also seeking highly proteic vegan food options, so far I'm sticking to seitan, TVP and Tofu.

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my noob log =)


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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Mon Jan 21, 2013 3:43 pm 
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if your up for more pope suggestions, i'd recommend loads more green leafy veg, and some kind of hemp product and spirulina. what's more important than "getting enough protein" to grow, is to have a body that can efficiently assimilate what you put in it. you probably don't need as much protein as your currently taking, but alkalizing your body with the green stuff will help with everything in general not just muscle growth :P

keep stretching ;)

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"..change the way you look at things, and the things you look at change.."


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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Mon Jan 21, 2013 4:17 pm 
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Manatee
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Posts: 413
Location: SC, Brazil
PoPe Thanks for the suggestion!!!
Actually I eat green leaves, but I generally dont log them. I eat about 200grams of spinach/kale/some other dark green leaf, do you think I should eat more?

Hemp produts in Brazil are non existent, and importing is expensive, what would be the beneficts to my health? This month I already bought SunWarrior Protein and Spirulina is my next target =)

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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Mon Jan 21, 2013 4:44 pm 
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Location: Haslemere, UK
yaa that's cool, kale and spinach are my favourites. im no nutrition expert, but i know plenty of fruit and veg and your on to a winner ;) i'll leave the quantity up to you, i would just keep it in balance with everything else :)

well if my info serves me correct, hemp has a near enough complete package of essential fatty acids and amino acids.

YEAH BUDDY!!!

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"..change the way you look at things, and the things you look at change.."


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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Mon Jan 21, 2013 8:43 pm 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
Posts: 413
Location: SC, Brazil
PoPe, your input is deeply appreciated, you are always welcome here! Thanks for all the good info for a newbie =D
Fatty acids I`m getting from seeds, nuts and olives and complete package of essential aminoacids from Quinoa, but when I get the chance I`ll look for some hemp based product.

The only supplements I`m taking right now are the protein isolates(soy based now, moving on to Sunwarrior afterwards), dextrose to add a little flavor to the protein and a daily Deva multivitamin, just to make sure I didn't miss anything during the day. The rest is all vegs(a lot) and not a lot of fruits ( always 3 bananas and some other fruit ).

_________________
my noob log =)


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 Post subject: Re: maybenot's log: godzilla be my guide
PostPosted: Mon Jan 21, 2013 9:53 pm 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
Posts: 413
Location: SC, Brazil
Diary:
Woke up with lots of energy after two days of pure rest. Diet is going ok, didn`t could calories and macros today, but I think I reached all of them.
Today my main meal was Quinoa + Carrots + TVP, delicious and proteic =)

Exercises:
B: biceps, back, legs + abs

_________________
my noob log =)


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