Vegan Bodybuilding & Fitness

Welcome to My journal. If you didnt read my intro i will sum it up. Retired police officer, stay at home dad. I cook and shop for all the food while the wife works. I am a faux vegan. I dont eat dairy but i also dont comb through all ingredients for Animal by products. i also take whey protein powder hence the name Faux.

I have all day to eat right and train so i really dont have any excuses. Please feel free to help me out and offer any diet tips and training tips i just started to micro manage my diet so i need all the help i can get.

I am very active and i will share it all with you.

Up at 7am, i got 8hrs of sleep. Woke up at 181.6


7 am meal, two slices of 7 grain bread with 2tbs of peanut butter. Soy protein shake with banana in it. 8oz of coffee.

Work out 1 cardio. Thread mill intervals. Walk run for 30min. 20mi. Cool down on bike.

10am meal, gnc wheybolic shake w pear. 1/4c Steel cut oats ground flax and wheat germ agave nectar.

12 noon lunch vega bar because i was at dr with my son.

2:30 meal was a ezekial wrap with fresh avocado celery hummus kale.


Activity, raking lawn for 1hr. Since its a back and bi's day.

5 dinner, tempeh stuffed pepper with mushrooms onions over 1/2 cup quinoa.


7:30 meal. 1c baby lettus with 1c spinach walnuts goji berries pumpkin and sunflower seeds. Washed down with muscle recovery tea.

8pm workout
Pull ups close grip on rafter in basement. 12/7/6
Suspension Strap curls 45degree angle 12/12/12
Sus strap reverse flys 12/12/5
Dumbel curls 35x10, 6, 6
Strap rows close grip 20/12/13
Concentration curl bent unsupported 20x12 25x10-8

Crunches on ball 20/20/30
I start off with my feet under a set of three steps. I do As many as I can do on each step and finish with my legs almost horizontal for the last set and go down past horizontal with my upper body, murder!

Yoga for 30

Protein shake elite gourmet with banana and 1/4 c strawberries.

Totals for the day 2200cal
Pro 142 24%
Carb 294 51% got to get these down
Fat. 64. 25%

Night night!

Hey! Welcome man, looks like you're off to a great start what are your goals with the training? Also that tempeh stuff pepper looks fantastic!!
Ross

_________________


viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

Thanks the stuffed pepper was fantastic. I have a small cooking background thank god because eating right is so hard.

My short term goal, get abs to show but not sacrifice muscle building. Last fri I stopped by the police dept I used to work at and saw all my friends. I was amazed at how much weight they were all carrying. I used to carry 225lbs while working and toss on 15-20 lbs of gear. No wonder I have had two knee surgeries already.

I have some Completed goals also.
Reduce waist from 38-32 check! From my pic it dosent look like I have a 32" waist but I do.

Increase Mountain bike duration from 1hr to 3-4hrs. Last ride out was 2.5hr and I had to go home i didn't have enough food and didnt budget the time for it. I didnt know how much endurance I built this winter.

I have always been a chubby kid and wore my weight well. I have been lifting for 24 years and it didnt show until this year. These food allergies have been a blessing. I feel So much better and can do way more now than I have ever had.

Kind of a rest day from weights.

Up at 7 with 8 hrs of sleep.
7am Breakfast was the same.

10am vega energy bar while shopping.

12 noon lunch, Morningstar grilles burger on Ez bread and veggie patch soy cheese followed by an apple.

1:30 cardio. 30 min moderate stationary bike 85-90 rpm. Jump roap for 15 min.

2:30 snack. Vega protien shake with raspberries. 1 Ezekiel wrap again, avacado, hummus, carrots, salsa, kale.

More outdoor yard work, shoveling and raking.

Box jumps, ok stair jumps since i dont belong to a gym

20 at 14"
20 at 21" trying to get past gold line. I can only get half of my foot across.

100 jumping jaks

Dead mans drop off of stairs. Its basically steping off into a squat.

20 at 14"
10 at 21"

Done for now.

Dinner!

Gnc wheybolic shake
Teriyaki Tempeh with leeks, broccoli, green beans and celery over quinoa.

7:30 salad same.

8:30 yoga/ stretches

9:30 shake elite gourmet with soy milk and raspberries.

Totals

Pro 178g 28%
Carb 305g 48%
Fat 67g 24%
Total cals 2481

Tomorrow a weigh in in the am. Stay tuned.

181.6 again this morning. I am slowly upping my food intake to 3000 cals per day. Yesterday i had 2500.

I had my usual breakfast but added soy milk to my morning shake for an extra 100 cals.

I did some light cardio at 9am.
15min walk
15min run
15min bike

10am meal stal cut oats with 1/2c blueberries, flax, wheat germ, and washed it down with a gnc wheybolic shake.

11-12 nap.

12 lunch was last nights dinner teriyaki tempeh with quinoa.

1:30 into the pit!


Nothing fancy.
Deadlifts barefoot
60x20
80x10
100x10
120x10
I stopped here for the real fun,


Tires!!!!



Farmers carry with 2 small tires. 250' driveway each way 3x.

Tire flip down and back 87 flips.

Farmers walk with big tire once down and back. I dropped it 4 time

Stiff leg dead lift with cinderblock standing on big tire.

Shuttle run driveway 3x

3 pm post work out meal
GNC wheybolic shake
Ez wraps again

Epic journal so far! Where are you from? Were there fitness reqs to be a cop?

I know thats quite a issue in the NZ Police Force at the mo with a lot not being able to meet the requirements etc

_________________
Just do it.

Website: http://www.vegangyms.com

Thanks. Please feel free to critique anything.

The PD physical fitness test is 1.5mi run, max push ups, sit ups and pull ups in one minute.

Oh and by the way the tires were free. And I just scored two 25' sections of 1.5" rope, yes free battle ropes!

And dinner!
5:30

Same as lunch but i added a morning star veggie patty and s 1/2 c of cauliflower.

Im spent from them tires. The stiff leg dead lifts did me in.

Good morning, well no i hurt my toe yesterday. Its real tender and hurts when i put pressure on it so im off today. Them tires may have had something to do with it.

Im gonna cycle back the calories by about 300-400 today. 2500 was a chore to swallow. Less shakes, only two today and less soy milk.

Stop back i have some really good food i am making today. Red cabbage salad and quinoa lasagna.

Ok back.
12:00 lunch. A elite fitness shake w/strawberries. Morningstar veggie burger with soy cheese. Then i made my favorite red cabbage salad.


I got scallions, walnuts, soy nuts, goji berries and a bunch of seeds in there yum.

I have been off my feet all day. I iced my toe a bit and took a nap. Boy i am sore today and really needed this. My gluteus, hamstrings and my toe are all sore as heck. In addition to that my bi's and traps are tender. Deadlifts and tires are a deadly whole body workout.

I really love this journal man, so much going on, and you train like a champ how are things man? Your toe feeling any better?

_________________


viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

Thanks. I chilled so hard today. All i did was sit and watch tv with legs up and eat.
5pm dinner
I made a quinoa lasagna tonight but it didnt come out picture perfect

It had a base layer of quinoa. them sautéed spinach mushrooms onions and tomatoes. On top of that was supposed to be ricotta but i dont do dairy and had no faux ricotta so i skipped it. I put 2oz of gimme lean on and then a veggie patch slice of soy mozzerella then an 1/4 c og quinoa to top and bake. Tasty!

7pm salad red cabbage with baby greens and faux bacon dressing from walden farms.

9pm elite fitness shake and a kiwi.

Totals 2345.
Pro 151g 25%
Car 286g 47%
Fat 76g. 28%

Tomorrow im gonna answer the 100 pull up challenge for back and bi's day. 100 pull ups in an hr.

Stay tuned!

Presentation on a lot of your meals is really amazing. I will definitely be trying out some of those recipes, thanks for sharing!

-Dylan