Vegan Bodybuilding & Fitness

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 Post subject: It Just Never Worked Out
PostPosted: Wed Oct 30, 2013 12:08 pm 
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Rabbit

Joined: Wed Oct 23, 2013 3:55 pm
Posts: 11
Location: Charlotte NC
I have been overweight from birth. I was born a month late at 10lbs 10oz. I have never been successful in working out. I used to join the gym and quit after a month with no thought about cardio or nutrition. Something had to give so I stopped eating meat in 2011 and became vegan in October of 2012. I have lost 60 lbs from making healthy food choices alone since I graduated high school at 320lbs in 2009. Fast forward to now: I am 260lbs. I started interval jogging in August. I can jog without stopping for 30 minutes for the first time in my life. I joined planet fitness two weeks ago. After a lot of reading on this forum and scoobysworkshop.com I started a full body work out routine on monday.

This is my fitness journal and I will continue to do this for as long as it takes to be where I want to be.
My personal goals are to get rid of my man boobs, flatten my stomach and be strong.

Here I am.

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Here is my workout routine suggested from Scoobys Workshop


pushups 3 sets 8-15 reps
dumbbell flys 3 sets 8-15 reps
pullups 3 sets 8-15 reps
dumbbell rows 3 sets 8-15 reps
crunches 3 sets 8-15 reps
barbell curls 3 sets 8-15 reps
dumbbell french press 3 sets 8-15 reps
side raise 3 sets 8-15 reps
alternating dumbell press 3 sets 8-15 reps
lunges 3 sets 8L & 8R
20 minutes cardio run or bike

I've been reading other's nutrition plans and kinda winging it but staying around 35% protein/20% fat/45% carbs a day
I am totally open to suggestions. Thanks for reading and please keep up as I do this!


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 Post subject: Monday and Wednesday week one.
PostPosted: Thu Oct 31, 2013 10:05 am 
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Rabbit

Joined: Wed Oct 23, 2013 3:55 pm
Posts: 11
Location: Charlotte NC
20 minutes cardio
Side raise 3x10 15lbs
Dumbbell curls 3x10 20lbs
Dumbbell flys 3x10 20lbs
Dumbbell rows 3x15 20lbs
Dumbbell French press 3x8 20lbs
Alternating dumbbell press 3x8 15lbs
Lunges 3x8l 3x8r 15lbs
Push ups 3x10
Pull-ups assisted 130lbs 2x10
Crunches 3x15

Will be doing this again on Friday. I'm doing 20 minutes of cardio a day.


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 Post subject: Re: It Just Never Worked Out
PostPosted: Thu Oct 31, 2013 10:40 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
hey man nice black flag tattoo
and congratulations for your decision, what about posting your meals so people can maybe give you more tips?
where did you take that schedule of exercises? it doesnt look so bad but i dont see the most important exercises especially for the legs. i am following a really good list of exercises that change everymonth from the reps to the kinds
if you want to see it let me know i will copy it here.

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Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


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 Post subject: Re: It Just Never Worked Out
PostPosted: Thu Oct 31, 2013 12:07 pm 
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Manatee

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 424
Location: Chicago, IL, USA
All I can say dude, is fuck yeah on your decision to become vegan. Keep it up, and you will definitely see progress; but make sure to acknowledge your success so far!

There are a lot of great resources on this forum, so if you get bored with your routine, check out what some of the others are doing. Variety definitely keeps things interesting.

Best of luck!

_________________
My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725


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 Post subject: Re: It Just Never Worked Out
PostPosted: Fri Nov 01, 2013 10:04 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 2779
What are you typically doing for your 20 minute cardio sesh? Also I like how you have lunges in there. Ever do squats? I just took a exercises for snowboarding course and learned wall squats. Seems to be important to making the body strong to be able to do things weightless in the correct posture before adding weights. Try putting your toes against a wall, arms in the air and squat all the way down and back up, that shit is hard believe me, I fell on my ass. You can start a few inches from the wall without your arms up until you can get that down.

Keep pushin' man!


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 Post subject: Re: It Just Never Worked Out
PostPosted: Sat Nov 02, 2013 3:52 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
true.. squat is the best damn exercise, at least for me. by the way if you want to i post my schedule, tell me if you think you would be interested in follow it. i said it because it took 2 months before i started to make it, and in those 2 months i was making exercises that didnt change my body at all.

1st Month

Monday-Friday

Squat 3x12
Leg curl 3x10
Barbell bench press 3x12
Barbell row 3x12
Barbell incline bench 2x12
Lat machine 2x12
Barbell curl 2x15
Pull down 2x15
then abs

Wednesday
Lunges 3x12
Leg curl 3x12
Dumbbell bench press 3x12
Bent over 3x12
Dumbbell shoulder 2x12
Inverse Lat machine 2x12
Dumbbell curls 2x15
Pull down 2x15
then abs

2nd Month (less reps more weight)
Mon-Fri
Squat 3x10
Leg curl 3x8
Barbell bench 3x10
Barbell row 3x10
Incline bench press 3x10
Lat machine 3x10
Barbell curl 2x12
French press 2x12
abs

Wed.
Deadlift 3x8
Leg press 3x10
Dumbbell bench press 3x10
Bent over 3x10
Dumbbell shoulder 3x12
Inverse lat machine 3x12
dumbbell curls 2x12
Pulldown 2x12

3rd month (less reps mroe weight)
Mon Fri
Squat 3x8
Leg curl 3x8
Barbell bench press 3x8
Barbell row 3x8
Incline bench press 3x8
Latmachine 3x8
Barbell curls 3x10
French press 3x10
abs

Wed
Deadlift 3x6
Leg press 3x8
Dumbbell bench press 3x8
Bent over 3x8
Dumbbell shoulder 3x10
Inverse Latmachine 3x10
Dumbbell curls 3x10
Skull Crusher (barbell on incline bench) 3x10
abs

4th month
ABA BAB

A
Squat 4x6
Leg extension 3x10
Barbell bench press 4x6
Cable Crossover 3x10
Barbell row 4x6
90 degrees lateral raise 3x10
barbell curls 4x10
abs

B
Deadlift 4x6
Leg curl 3x10
Barbell incline bench shoulder 4x6
Lateral raise 3x10
Lat machine 4x6
Pullover 3x10
French press 4x10
Calf raise 3x15
abs

5-6 month
ABA BAB

A
Squat 4x6
Leg press 3x10
Barbell bench 4x 6
Dumbbell flat bench flies 3x10
Barbell row 4x6
Pulley 3x10
barbell curl 4x10
abs

B
Deadlift 4x6
Good morning 3x10
Incline bench press 4x6
Lateral raise 3x10
Lat machine 4x6
Pullover 3x10
French press 4x10
Calf raise 3x15


Let me know how do you feel about it

_________________
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


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 Post subject: Re: It Just Never Worked Out
PostPosted: Sat Nov 02, 2013 4:19 am 
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Rabbit

Joined: Wed Oct 30, 2013 9:17 am
Posts: 25
You should post your meals man, I would like to help with the food, I will let others help you with the training part.


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 Post subject: Re: It Just Never Worked Out
PostPosted: Sat Nov 02, 2013 7:33 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1225
Location: wales
good luck mate, ill defo follow along! you look real tall in your pics, how tall are you?

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“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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 Post subject: Re: It Just Never Worked Out
PostPosted: Mon Nov 04, 2013 7:43 pm 
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Rabbit

Joined: Wed Oct 23, 2013 3:55 pm
Posts: 11
Location: Charlotte NC
Been a busy week and this is overwhelming to answer all at once but I'll try my best. I'm 6'2"-6'3" 256lbs as of this week.


I got the exercise schedule from the custom workout tab on scoobysworkshop.com and my cardio is usually running outside(road or trail) or treadmill depending on weather and i bike a little bit too. i use the adidas micoach to track my run when i go outside. I will start incorporating squats in to my workouts. I'm definitely new to fitness and online forums so all suggestions are welcome, exercises, nutrition ect.

Meals: I normally drink a smoothie in the morning. almond milk, ground flax seeds, oats, a banana, rice protein powder, an apple, an orange, sometimes i'll add kale, a little bit of peanut butter or chocolate powder. i change it up but always the first four ingredients.
I'll snack on almonds and coffee or more fruit before lunch. for lunch today i had spaghetti squash, pasta sauce and mushrooms and a piece of bread. a cup of almond milk and protein powder after i ran. for dinner steamed kale, roasted sweet potatoes, a piece of bread and bean soup. i might have a small snack before bed.

my routine from this week was feeling out how much weight i thought i could do with correct form.

Oct 30
20 minutes cardio
Side raise 3x10 15lbs
Dumbbell curls 3x10 20lbs
Dumbbell flys 3x10 20lbs
Dumbbell rows 3x15 20lbs
Dumbbell French press 3x8 20lbs
Alternating dumbbell press 3x8 15lbs
Lunges 3x8l 3x8r 15lbs
Push ups 3x10
Pull-ups assisted 130lbs 2x10
Crunches 3x15

Nov 3
20 minute cardio- running
Pushups 2x10
Pull-ups 3x8 130lb assist
Dumbbell flys 3x10 20lbs
Lunges 3x8l 3x8r
Dumbbell curls 3x10 20lbs
Dumbbell rows 3x15 20lbs
Side raises 3x10 15lbs
Dumbbell French press 3x8 20lbs
Alternating dumbbell press 3x12 15lbs
Crunches 3x15


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 Post subject: Re: It Just Never Worked Out
PostPosted: Tue Nov 05, 2013 2:42 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
man i think you should get low with the carbs, and more with proteins (legumes, tofu and other soja products, seitan etc.), try to put carbs(try to take the non processed and clean carbs like fruits, oatmeal, rice, potatos, and other kind of cereals)+proteins only in the morning and afternoon after that i would say only proteins with light stuff (like i dont know a good big salad with beans and tofu) and in the evening before to go to sleep a shake with some nuts, almonds (maybe 30 gr) and protein powder.

_________________
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


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 Post subject: Re: It Just Never Worked Out
PostPosted: Tue Nov 05, 2013 7:20 pm 
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Rabbit

Joined: Wed Oct 23, 2013 3:55 pm
Posts: 11
Location: Charlotte NC
Cool, you suggest seitan even though it's from wheat? I've been eating a lot of complex carbs and I've cut down on sugar/simple carbs, bread and, beer significantly. I've been eating high protein for sure. Any suggest meal plan posts?


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 Post subject: Re: It Just Never Worked Out
PostPosted: Tue Nov 05, 2013 7:56 pm 
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Manatee

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 424
Location: Chicago, IL, USA
Hey man... Honestly, I think you need more greens. Starchy carbs should be kept low, but if you are training a lot (and it looks like you are), you should be getting a fair amount of good carbs in for energy (i.e. oatmeal, fruits, vegetables - vegan stuff, ya know?). Have you ever seen the movie "Fat, Sick and Nearly Dead"? I'm not saying you are any of these, but I was in a similar situation to you about 18 months ago. I'm 5'7", weighed 248lbs, and had approx. 40% body fat. I watched the movie, followed the principles therein, and viola, I lost around 60 pounds within six months. I also did a lot of HIIT exercising, and then ventured into weight training. Back then I didn't track my macros, or focus on protein, or any of that shit. I drank a ton of fresh squeezed juice (watch the movie), and ate a shitload of salad. The weigh melted off, so fast that I bought three entire wardrobes within a single year. I'm not saying you should do this, but after about 18 months, I now weigh 161lbs, and approx 17% body fat. JUST SAYING.

RE: Seitan - it is delicious, but it is also typically high in sodium, and you could develop a sensitivity. I ate a shitload of seitan, and tofu, for MONTHS. I saw no real progress. In fact, I saw no progress at all, and it was a royal pain in the ass to continue losing weight/fat. I also drank a ton of protein shakes. Pretty sure I was getting in about 164 grams of protein per day, and hitting the weights 4-5 times per week. I lifted as heavy as I could.

Then I realized something (and my trainer helped me with this)... I looked around the gym, and I saw two (or maybe three, but the third category doesn't count) types of people: (1) big dudes who could lift a shitload of weight, but looked fat; and (2) smaller dudes who couldn't lift as much weight, but were ripped. I decided I wanted to be the latter, which requires me to monitor what I consume (keeping fats relatively low, and enough carbs to fuel my exercise), and incorporate both weights, and HIIT cardio (the best way to burn fat).

As of today, I don't give a fuck how much protein I get in a day - I think that is a WAY overhyped ideal. Have you ever heard of someone with a protein deficiency? No, and that's what we tell non-vegans all the time when they ask us "BUT WHERE DO YOU GET YOUR PROTEIN!??!?!?!" So, that being said, if I were you (and I have been in your position), I would do the following:

1. Find out how many calories your body needs (aka your maintenance level, aka your basal metabolic rate - http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html)
2. Find out how many calories you consume in a day (get yourself a cheap digital food scale, go here http://calorieking.com/)
3. Eat at least 500 calories below, but no more than 1000 calories below, your maintenance level.
(500 cals below and you will lose 1lb per week, 1000 calories below and you will lose 2lbs per week)
4. Eat whole foods, nix the bread, eat more legumes (spanish pardina lentils), greens, and fruits/veggies (seasonal shit).
5. Continue training as is.
6. Weigh yourself weekly, NOT daily, and always on the same day, at the same time (preferably mornings, after you've whizzed and pooped).
7. Every couple weeks or so, re-measure your maintenance calorie level.
8. Give yourself a cheat meal - one meal, eat whatever you want, have some beers - otherwise you will go crazy and give up.
9. Change up your training regularly - check out some of the other members' training logs - they are great!
10. Enjoy your motherfucking life, watch the fat melt away, and save up money for a kick ass new outfit; I like suits.

Don't think too much about this stuff. You are a ways away from worrying about cutting your salt by specific miligrams in order to make your inguinal muscle pop - and so am I - but we will get there one day brother.

:boxer:

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My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725


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 Post subject: Re: It Just Never Worked Out
PostPosted: Tue Nov 05, 2013 10:22 pm 
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Rabbit

Joined: Sat Nov 02, 2013 6:36 pm
Posts: 47
Location: Ohio
It is possible to get a protein deficiency...my children's other mom is an RN that works in a hospital. She has seen protein deficiency more than once. She did mention that geriatric patients are the most frequent.

I by no means intend to indicate that a vegan diet will cause a deficiency, but for sure everyone needs some protein. :)

http://www.med-health.net/Protein-Defic ... eases.html

I have been really keeping an eye on my protein because I am not getting enough and I can tell a difference...


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 Post subject: Re: It Just Never Worked Out
PostPosted: Tue Nov 05, 2013 11:32 pm 
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Manatee

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 424
Location: Chicago, IL, USA
VeggieWarrior13 wrote:
It is possible to get a protein deficiency...my children's other mom is an RN that works in a hospital. She has seen protein deficiency more than once. She did mention that geriatric patients are the most frequent.

I by no means intend to indicate that a vegan diet will cause a deficiency, but for sure everyone needs some protein. :)

http://www.med-health.net/Protein-Defic ... eases.html

I have been really keeping an eye on my protein because I am not getting enough and I can tell a difference...



Well, I hate to be proven incorrect, but I suppose I cannot argue with science. Thankfully no member of this forum will likely encounter such suffering. Everyone is different though, and I've had better success with less protein; and there are a few 80/10/10 people on here who would concur. Personally, when I was stuffing my face with tofu, seitan, and tempeh, I had major stomach issues (bloating, gas, constipation), even though the rest of my diet was unprocessed (and fiber rich). Try it both ways, see why works; one cannot ignore positive results.

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My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725


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 Post subject: Re: It Just Never Worked Out
PostPosted: Tue Nov 05, 2013 11:39 pm 
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Rabbit

Joined: Wed Oct 23, 2013 3:55 pm
Posts: 11
Location: Charlotte NC
Today's training log is similar to last weeks but I switched up my order. I normally: workout before dinner and do cardio first and then lift but today I ate dinner and then lifted and did cardio. I don't like how I feel after doing it so I'm not going to do that anymore. I do HIIT cardio. My target rate is 158 I normally push 5bpm harder and run on more incline. A lot of the things that have been said I've read on scoobysworkshop.com. If you haven't checked it out I highly recommend it. It has a ton of great info and the dude is just fucking silly. I will not eat bread anymore I guess. I really like it though.


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