Alan's Training log.

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Alan182
Finch
Posts: 4
Joined: Sun Aug 03, 2014 7:21 am

Alan's Training log.

#1 Postby Alan182 » Sun Aug 10, 2014 8:42 am

Hey all.

Still pretty new to the whole veg life style, current vegetarian for approximately 8months, will eventually become vegan in the next coming months.
Long story short, fell off the workout band wagon for while due to life and work, now with the new lifestyle aiming to get back to where I was a few months ago.
Previous workout schedule consisted mainly of strength training but now am mixing it up a bit.

Current stats: Weight 185lbs/184kg, Height: 5'11.
Maxes unfortunately have dropped a lot.
Squat 1 RPM - 140kg
Bench 1 RPM - 90kg
Deadlift 1 RPM - 150kg
Overhead Press 1 RPM - 60kg
Clean - 1 RPM - 70kg

Goals - Currently cutting. Aiming for the weight of 163lbs. The last cut I did, a really while ago, I ended up being the strongest at that weight level.
Goal end date: November 30th, 2014.
During this time I wish to increase my lifts, perfect my form as well as get my cardio to increase a lot.
I wish to pursue a bit of cross fit at the end of the year, hence increasing my cardio and technique.

This will be the base of my diet for the next couple of months. I will chop and change from day to day and will increase calories based on how I'm feeling over the next few weeks.

Meal 1 -
200ml Soy Milk - Cals-70, Pro-6.2g, Fat-0.2g, Carbs-10.4g
100g Sultana Bran - Cals-337, Pro-9.5g, Fat-1.7g, Carbs-62.9g
150g Banana - Cals - 135, Pro-2.6g, Fat - 0.2g, Carbs - 29.7g
1 Scoop Metamucil Fibre
Multi vitamin

Meal 2 -
100g Brown Rice - Cals-356, Pro-7.6g, Fat-2.6g, Carbs-72.5g
Protein Shake(2scoops) - Cals-254, Pro-48g, Fat-3g, Carbs-8g
150g Tomato - Cals-27, Pro-1.5g, Fat-0.2g, Carbs-3.6g
150g Cucumber - Cals-18g, Pro-0.6g, Fat-0.2g, Carbs-3.2g
250g Strawberries - Cals-65, Pro-1.8g, Fat-0.5g, Carbs-9.8g

Meal 3 -
Before Workout session.
150g Apple - Cals-74, Pro-0.5g, Fat-0g, Carbs-15.9g
1 scoop BCAA shake

Meal 4 -
Protein Shake(2scoops) - Cals-254, Pro-48g, Fat-3g, Carbs-8g
100g Brown Rice - Cals-356, Pro-7.6g, Fat-2.6g, Carbs-72.5g
100g Black Beans - Cals - 353, Pro - 21g, Fat - 1.5g, Carbs - 62g
150g Tomato - Cals-27, Pro-1.5g, Fat-0.2g, Carbs-3.6g

Totals - Cals - 2326 Pro- 156.4g, Fat - 15.9g, Carbs - 362.1g

Workout - Changes will happen.

Will mainly be a push, pull, legs split. Full details will come over the next few days as I workout what I will be doing.

Look forward to following every bodies workout logs as well!

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C.O.
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Joined: Fri Mar 17, 2006 10:23 pm

Re: Alan's Training log.

#2 Postby C.O. » Thu Aug 14, 2014 11:32 pm

Hey and welcome! Sounds like you have a pretty good take on things for being a noob though haha.

Alan182
Finch
Posts: 4
Joined: Sun Aug 03, 2014 7:21 am

Re: Alan's Training log.

#3 Postby Alan182 » Sun Aug 17, 2014 4:34 am

Haha. I've learned most of it from mates who are powerlifters and gym people along the way.
Noob to the whole veg gym life though.
Still struggling a bit to hit the 180g mark on protein. I'll get there eventually.

I used this whole week to test out my strengths and weaknesses on a proper controlled veg diet and lifting program.
Felt pretty good no major feels. Only day I felt a bit weaker was my favourite day, leg day :D

Sticking with Push, Pull, Legs, rest/cardio, repeat.
Official day one starts tomorrow.

Push day - Flat Bench Barbell, Military Press, Incline DB press, Side lateral raises, Dips, Rope Pushdowns
Pull day - Deadlift, BB Rows or Pen rows, Cleans, Pullups
Leg day - Squats/ Front Squats, Leg Press, Leg extensions, Lunges, Calf raises( seated and standing)

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C.O.
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Posts: 3257
Joined: Fri Mar 17, 2006 10:23 pm

Re: Alan's Training log.

#4 Postby C.O. » Wed Aug 27, 2014 8:04 pm

Have you checked out Robert Cheeke's book yet?


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