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Hey,

 

John here from VeganHealthFitness

http://www.youtube.com/user/VeganHealthFitness

http://www.facebook.com/VeganHealthFitness

Twitter: https://twitter.com/VegHealthFit

 

This is where I will be starting my training and nutrition log. I'm starting Bill Star's 5x5 starter/intermediate strength. My starting weights are low, but this is a part of the program. Current stats 92kg, 6"5.

 

Bill Star's 5x5: http://www.muscleandstrength.com/workouts/bill-starr-5x5-linear-version-intermediate-lifters.html

 

Excel Version of Bill Star 5x5 (must read article first!): http://www.muscleandbrawn.com/pdf/5x5_intermediate_v0.3.zip

 

Wednesday (Pounds, starting conservatively)

Squat

5 118

5 147

5 177

5 177

Incline Bench

5 74

5 88

5 103

5 118

Deadlift

5 180

5 216

5 252

5 288

Calf Raises

12 110

12 110

12 110

Abs (Crunches Machine)

8 30

8 30

 

751C/18F/157P 3499Calories

 

Thanks guys.

Edited by VeganHealthFitness
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Squat

5 118

5 147

5 177

5 206

3 241

8 177

Bench

5 77

5 96

5 115

5 134

3 157

8 115

Row

5 72

5 91

5 109

5 127

3 149

8 109

 

3 grams creatine

 

Still sick at the moment but that is ok because I'm still way behind my pb's at this point in the program. No time for accessory movements, except dips 3x8 and bicep curls 3x8.

 

588C/40F/132P 3189 calories (wanted about 300 more, can still probably get that in tonight)

 

Morning

5 bananas, 250g mixed berries, scoop of sun warrior rice protein (30grams, should probably bump it up to 40grams)

 

hommus and biscuits (20)

 

Dinner

 

10 bananas, 250gram mixed berries, scoop of sun warrior rice protein, 250g spinach

 

2 cans of mixed beans

 

Missing my cantaloupes that I usually have with my banana smoothies.

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Off day

 

Still sore from the start of this new program. Will be going for an early morning jog tomorrow to get the blood flowing and increase my recovery for Tuesday's squats, bench press and barbell rows.

 

540C/39F/171P 3100 calories

 

4g creatine

 

Breakfast: 5 bananas, rice protein 2 scoops, 250g mixed berries

 

Lunch: 3 rice crackers, 50g peanut butter (should always have fats as last meal it's bad for digestion otherwise, but I stuffed up here )

 

Dinner: 1KG potatoes, 1 can of mixed beans (420g), 600g spinach, garlic, coriander and tomatoes

 

Late Night snack (yet to have) : Rice protein (1 scoop), 1 cantaloupe and 2 bananas

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Off day: Back is still niggling me, training day tomorrow.

 

Anways macros,

 

672C/45F/168P 3786 Calories

 

3 grams creatine

 

Little high on the calories today because I had 4 pieces of thick raisin toast with peanut butter which was about 1100 calories.

 

3 bananas, whole cantaloupe, rice protein powder, 250grams mixed berries X 2

 

4 pieces of thick raisin bread with peanut butter 1100 calories :S

 

mixed beans (240g), potatoes (1kg), garlic, spinach (600g), tomato sauce

 

Training day tomorrow!

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29/1/2013

 

First official day of Bill Star's 5x5 with a video!

 

517C/52F/156P 3211 Calories

 

3 grams creatine pre-workout (creatine phosphate levels spike to 125mmol/L within 3 hours after ingestion then decline, allows you to workout longer and harder)

 

I should be well over this sickness by tomorrow and back on track to hit PR's within the next 2 months. Goals to beat are 140kg squat, 180kg deadlift and 100kg bench press.

 

Thanks guys,

 

John

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Off day:

 

30/01/2013

 

3grams creatine

 

597C/57F and 264P!!! 3848 Calories

 

Underestimated the protein calories in soy milk. 1 scoop not two scoops of rice protein with soy milk shake next time.

 

Need some scales so I can track my weight. I'll probably just measure myself at the gym today anyway. It's 1am and I just feel like smashing the weights tomorrow!

 

Edit: Date added.

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Off day:

 

01/02/2013

 

No Creatine!

 

792C/39F/141P 3922 Calories

 

Ate lots of bananas, rice protein poweder and ate out at a vegan restaurant (Vegie Bar in Fitzroy, Melbourne if you know it)

 

PS: Tell me if you live around Melbourne and we could exchange vegan info over a coffee.

 

Not going to go into exactly how much of everything I ate was very limited, except for dinner. Early morning and late night the day before

 

Also had a soy and rice protein shake before I went to sleep, not a good day

 

http://i46.tinypic.com/nostcn.jpg

This is what I had with me on my 6 hour trip today, no excuses.

 

Training tomorrow.

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I gotta say one thing, you dont look so huge on the camera, if you didn`t write that you have 93kg and 194cm I wouldnt know, on camera you look like 176cm tops.

Maybe its the angle, I don`t know.

 

But damn, you are tall! I`m 173cm tall and I wish I was just a few cms taller.

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Thanks for the encouragement Vegan_Rossco.

 

03/02/2013

 

649C/64F/150P

 

Training day:

 

3 grams creatine preworkout

 

Squat

5 121

5 151

5 181

5 211

3 248

8 181

Bench

5 79

5 98

5 118

5 138

3 161

8 118

Row

5 74

5 93

5 112

5 130

3 152

8 112

Assistance

3 Sets of Weighted Dips x 5-8 reps

3 Sets of Barbell Curls x 8 reps

3 Sets of Triceps Extensions x 8 reps

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Off Day:

 

04/04/2013

 

759C/80F/160P 4314 Calories (lowering the fats and increasing carbs, it seemed to easy to go over calorie limit with increased fats)

 

Calories getting higher because I'm not sick anymore. Going to be smashing the weights soon, some good workout videos to come I think!

 

So hungry last night, even at 4314 Calories not sure why, but I will track it as the week progresses. Going for 95kg lean in 6 months July 31st~ is the date, currently 93kg.

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Good job with youtube channel definitely a subscriber added , you are really putting in a lot of carbs in your diet , i'l probably add a kg every 5 days if i eat so much carbs due to the slower metabolsim . All the best with your training .

Cheers

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