Vegan Bodybuilding & Fitness

Jan 1st. I have never done an online training journal so this should be fun! I workout and eat good pretty strictly and I'm always looking to improve in both nutrition and fitness and this will be a nice challenge and change of pace. I would say I am at about 85-90% vegan at this point I have been making the transition for about a year. I still eat organic eggs and occasionaly fish. Today is my scheduled off day for training sonothing to report with that today. back at it tomorrow

meals today

ezekial cereal with coconut milk. 1/2 banana, cinnamon
green juice smoothie

chia seed pudding with 2 tsp almond butter
green tea

vegan nachos and guacamole while watching some NFL football. my lions lost

spaghetti squash with homemade vegan sausage from vegan muscle and fitness blog (check it out great ideas)
homemade tomato sauce, mushrooms, capers
large green salad with EFA vega oil blend and lemon juice

vegan hot chocolate with cacao powder

Jan 2nd Monday
40 min cardio on bike
then 6 rounds of 40 sec on 12 sec off circuit:
Kettlebell swing 18kg
pushups
dumbell thrusters with 15lb dumbells
wall ball with 10lb med ball
air squats
sumo deadlift highpull with 12kg kettlebell

meals today:
green smoothie
vega bar
2 small clementines

apple
sprouted granola cereal with raw almonds and chia seeds, coconut milk
green tea

mexican mix with brown rice, quinoa, tomatoes, cilantro, peppers, onions, salsa wrapped in 4 large collard greens
organic tortilla chips on the side

vega whole food optimizer
green tea

orange roughy fish
gold baby potatoes
grilled zuchinni
large green salad


1/2 red grapefruit
vegan hot chocolate with almond milk and cacao powder

Tues Jan 3rd
30 min morning cardio on bike
15 min hiits on eliptical in afternoon
afternoon leg/core day
3x15 ea leg bench step ups from the front
3x15 ea leg bench step ups from the side
3x12 squats with 16kg kettlebell
3x12 squats with 18kg kettlebell
deadlift 90lbs 3x12
deadlift 100lbs 3x10
forward lunges with 15lb dumbells 3x15 ea leg
core work

meals
2 eggs with salsa
pomegranate, apple, blueberry fruit salad
udis whole grain bread with earth balance coconut butter spread
green smoothie

vega whole food optimizer with 1/2 banana blended in
1 clementine

vegan pesto with chick peas, articholes, mushrooms, green onion, sun dried tomatoes
apple
brussel sprouts

chia pudding with unsweetened coconut, mashed 1/2 banana, raw cacao nibs

brown rice with stirfy veggies
kale salad with homemade ginger dressing

Wed Jan 4th
30 min am cardio on eliptical
afternoon biceps,triceps, shoulders

3x bicep curl to arnold press 15lb dumbell 2x15 then 20lb 2x12
tricep rope presdown 30lb
superset with 20lb dumbell hammer curl 4x12
12kg kettlebell presses
superset with alt. band bicep curls 4x12
30lb dumbell preacher curl
superset with 12lb dumbell tricep kickback 4x12
diamond pushups
superset with 25lb forward plate raise 4x10
8lb lateral shoulder raise
superset with
20lb dumbell full bicep suppination curls

meals
2 eggs with daiya cheese and salsa
green smoothie
fruit salad
ezekial toast with coconut butter spread

chocolate protein shake with 1/2 banana

green smoothie
1 clementine
homemade vegan sausage with mushrooms onions spinach and homemade sauce

green kombucha drink
kale salad
chick pea pesto salad

vegan hot chocolate

Thursday Jan 5th
Leg day

35 min incline treadmill climb at 15.0 incline. speed 3.0 slowest 4.5 fastest
standing hack squat machine 4x12, 95-110 lbs
lying leg curl machine 4x12 55lbs
dumbell in and out hops 4x10 15lb dumbells
dumbell front squats 4x10 15lb dumbells
lying leg press 70 lbs 4x12
glute kickback machine 1x12 at 75lbs 1x10 at 85lbs 1x10 at 90lbs 1x8 at 100lbs 1x6 at 115lbs
seated leg press 1x12 at 80lbs 1x10 at 100lbs 1x10 at 120lbs 1x10 at 120lbs
later in afternoon 20 min easy cardio on bike

meals
amaranth, raw almond, raw cacao nibs with almond milk
mixed fruit
1 chocolate protein date ball (homemade)

spirulina vanilla protein shake
green juice smoothie
1 clementine

brown rice stirfry with gardein chicken strips
kale salad
1 clementine
citrus raw kombucha drink

raw foods pumpkin protein bar

gardein pulled pork sandwich on ezekial toast
spinach salad with grilled peppers, mushrooms, asparagus, corn,tomatoes. homemade balsamic mustard dressing

vegan hot chocolate
green tea

Fri. Jan 6th
morning cardio 15 min eliptical 15 min bike

afternoon weights chest, back, triceps
Lawnmower dumbell rows 25lbs 3x12
dumbell floor chest press 20lb 3x15, 25lb 3x12
tricep bench dips 3x12
lying band pullover superset with band seated row 3x15
assisted pullups overhand grip
superset with standard pushups 3x12
bent over dumbell row 25lb
superset with tricep reverse pressdown 3x12
dumbell upright rows 20lb
superset with tricep rope pressdown 3x12

meals
1 egg 2 eggwhites
green juice
raw granola with cinnamon and raw walnuts, 1/2 banana, coconut milk

homemade vegan sausage with saurkraut, peppers,onions
kale salad
green tea
1 homemade protein chocolate date ball

vega bar
1 apple
1 clementine

gardein pulled pork with pickles and lettuce and mustard on ezekial wrap
raw spinach salad with EFA oil blend/balsamic dressing

vegan chocolate protein smoothie

Sat Jan 7th
70 minutes easy cardio on bike and eliptical

meals
1 egg 2 egg whites, salsa, nutritional yeast
green juice
ezekial cereal, coconut milk

amaranth, chia seed, protein powder mixture
apple

chickpea pesto salad
raw spinach salad with broccoli slaw

chcocolate protein smoothie
1 tbsp almond butter

raw spinach slad with veggies
brown rice stirfry with veggies and gardein chicken strips

Hi Kelly!

Awesome job with consistency in exercise and journaling! Your homemade vegan sausage sounds yummy! And I love Vega products, too. I think of the Whole Food Health Optimizer as my nutritional insurance policy.

Keep up the great work!

All the best!
Karen

Karen, thanks. yeah I think consistency in anything is really the key. The Vegan sausage is super easy to make and very filling! Yes the vega products are definitely the best I have ever had, I wish I could afford everything all the time! I usually buy the bars pretty frequently and pre workout energizer but I can only afford a large tub of one of the powders every once in awhile, in between that I get another vegan brand that is good, just doesnt have as much of a full spectrum of things that vega does, but yeah the whole food optimizer is totally like a nutritional insurance policy.

Mon Jan 9th
after a rest day yesterday back to it today.
35 min cardio on eliptical
weight train chest and back
round 1:
standard pushup x20
assisted wide grip front pullup x15
military pushup, elbows tight to side x15
reverse grip assist chinup x15
wide pushups x20
close grip overhand assist pullup x15
decline pushup x15
bent over dumbell row 25lb x15
diamond close pushups x15
lawnmower dumbell row 25lb x 15 ea side
dive bomber pushup x15
seated back fly with 15lb dumbells x20
I repeated this for 2 rounds, reps remained around 12-15 on everything. Really trying to work on one of my goals which is pullups. very weak point for me. so 2x a week i have been integrating them into workouts either with the assisted machine at the gym or pullup bar at home with chair with plyo box underneath.

meals:
naked brand protein granola with 1/2 banana, almond milk
1 tbsp almond butter
green juice

1 apple
oats, chia seed, chocolate protein powder mixture with coconut milk

orange
black bean, tofu, brown rice mexican mix with romaine and salsa
2 flax crackers

protein post workout shake with 1/2 cup yam, vanilla powder, nutmeg, cinnamon, small bit of agave

spinach salad with veggies
quinoa, adzuki, veggie mix. (basically just a bunch of roasted vegetables with quinoa and balsamic vin)

vegan hot chocolate with almond milk and raw cacao powder

Tues Jan 10th
35 min eliptical cardio A.M.
afternoon leg training
2 rounds of all of these excercises rep range 12-15
swiss ball glute raises
swiss ball hamstring curls
swiss ball glute raises with toes on ball
forward/backward lunges with 15lb dumbells
15 lb dumbell suitcase squats
40lb kettlebell sumo squat/calf raise
forward lunge with reach 15lb dumbells
side lunge with reach 15lb dumbells
standing split squats with 15lb dumbells

30 burpees
30 min bike cardio with 10 min of tabata hiits 20 sec on 10 sec off

meals
1 egg 2 egg whites with salsa and nutritional yeast
green juice
plain oats with blueberries and unsweetened coconut
1 tbsp almond butter

post workout choc. protein smoothie with 1/2 banana

roasted veggie/adzuki bean quinoa mox
spinach salad
apple

cliff bar

tofu, black bean taco salad with romaine, peppers, onions, salsa, pickled jalapenos and a few organic lightly salted chips crumbled in. homemade guacamole

choc protein pudding made with
almond milk

Wed Jan 11
35 min cardio in the A.M.

afternoon weight training biceps/triceps 4 rounds of all supersets
15lb dumbell curl on preacher bench x15
superset with tricep band pressdownx15
dumbell hammer curl 20lbx15
superset with tricep kickbacks 12lbx15
bar bicep curl 50lb (really out of my comfort zone here) managed to get in 6 reps with good form
superset with diamond pushupsx10 a weak point im really working on trying to go as low as I can
band outer bicep curl x12
supoerset with reverse tricep pressdown x12
dumbell full suppination curl 20lbx12
superset with tricep bench dips with feet on medicine ball x12
30 min eliptical

meals
1 egg with 2 egg whites, nutritional yeast
green juice
naked granola protein cereal with almond milk and a few raw walnuts

protein smoothie with 1/2 banana, 1/2 cliff bar

quinoa roasted vegetable mix
apple
1 tbsp almond butter

soy yogurt mixed with 1 scoop protein powder

raw spinach salad loaded with veggies
organic chicken wrap with romaine, tomato, pickles, onions, mediterranean garlic sauce (my husband made these mediterranean schwarma wraps and I felt awful for not trying it so I ended up having a little of the chicken so he wouldnt be completely offended eventhough he knows im not really into eating meat hardly at all at this point. Sometimes this happens like when I'm at my parents for sunday dinner and they kinda know my stance on nutrition but they only "halfway get it" sooo i always end up loading up on vegetable type things and kind of avoiding meat and cheese things but then it becomes obvious and I dont want to make it a big deal like im some inconvenience especially since they go through a lot of effort to have us over. thankfully i only deal with this once every 2 weeks.


protein pudding

Thurs Jan 11th
35 min eliptical
10 min hiits on bike
core work
today was kind of an "easy day" usually my easy day is on sat but this week i was still a bit sore from my tues leg day so I wasnt ready to hit legs again so I will flip flop the days this week.

meals
1 egg 2 egg whites
green juice
plain oatmeal with 1tbsp almond butter, unsweetened shredded coconut

raw pumpkin protein bar

green salad
edammame
sandwich with romaine, tomato, pesto,pickle

vanilla protein shake with cinnamon
apple

wrap sandwich
spinach salad with balsamic and EFA oil
roasted beet hummus with sesame crackers

vegan hot chocolate with raw cacao and almond milk

Friday 1/13
am cardio 30 min eliptical

later in the day weight train: chest/ shoulders
floor chest press 25lb dumbells 3x12
arnold press 15lb 2x12, 20lb 2x12
bar chest press 60lb 3x10
forward plate raise 25lb 3x12
chest flye with band 3x12
dumbell clean/press 25lb 3x12 ea side
medicine ball pushups 3x10
lateral raise 8lb 3x10
band chest press 3x15
incline seated shoulder press 20lb 3x12
wide pushups on perfect pushup bars 3x10
20 min esy cardio on bike

meals:
2 eggs/nutritional yeast
naked granola cereal
green juice
kiwi

vega bar
apple

mexican mix with black beans/tofu/veggies/ romaine 1/2 vocado. a few tortilla chips crumbled in
green juice

choc protein pudding. a new mix i made with oats, almonds, chia seeds, bananas/spinach/sesame seeds and a touch of agave. I just put it in food processor and divided it out into small containers for snacks.
soy yogurt

mix green salad with peppers, cabbage, sunflower seeds, celery
quinoa veggie mix

vegan hot chocolate

sat 1/14/12
Today I did a workout DVD from the insanity series. I wanted to do some plyo type stuff and this one had lots of it. lots of jumping and high knees, burpees and stuff like that. it was a 50 min thing and then I did some core work and hit the eliptical for 20 min

meals
2 eggs with nutritional yeast
green juice
naked protein granola with almond milk

raw oast/ choc protein powder/chia seeds/ almond milk
2 clementines

post workout blueberry vanilla smoothie
with ground flaxseed

black bean tofu taco salad with 1/2 avocado, veggies and salsa. a few no salt blue corn tortilla chips
i also made some cilantro jalapeno walnut vegan pesto while I was cooking my meals for the week and had a few spoonfulls of that because it came out amazing and i couldnt stop eating it!

scoop choc protein powder mixed with coconut milk, heated and mixed up for a warm protein pudding.