Vegan Bodybuilding & Fitness

Healthy Food Defines You
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 Post subject: Jay Journal
PostPosted: Wed Feb 05, 2014 2:20 pm 
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Rabbit

Joined: Tue Jan 28, 2014 5:12 pm
Posts: 21
Hi - I'm starting a journal in the hope of some sound advice to help me improve and get results.

My workout routine is as follows:

Workout programme

Monday

Incline d.b fly
6kg x 15
8kg x 12
10kg x 12
12kg x 12

Incline d.b press
15kg x 10
20kg x 10

Flat bench d.b fly
8kg x 12
10kg x 12
12kg x 12

flat bench d.b press
20kg x 10
25kg x 8+

Dips
Body weight x as many as possible x 3 sets

Cable rope triceps extension
4 sets of increasing weight x 10

Tuesday

Pull down machine - warm up / pick a weight that you can complete for a comfortable set - 2 sets x 12 reps

D.b row -
15 x 12
20 x 10
25 x 8
30 x 7+
30 x 7+

B.b row ( total weight i.e. 10kg either side + 20kg bar = 40kg )
40kg x 12
50kg x 10
50kg x 10

T-bar row
40kg x 10
50kg x 8
60kg x 6

( use own judgment regarding weight on following exercises)
B.b curl
- 3 sets x 12

D.b hammer curl
- like a regular dumbbell curl but with a neutral grip ( palms facing the body )
2 sets x 12

B.b Reverse curl
Like a barbell curl but with a pronated grip ( over hand grip )
2 sets x 12

Thursday

Standing barbell press - total weight
30kg x 6
35kg x 4
40kg x 4
45kg x 2+


D.b shrugs
40kg x 12
52kg x 6+
52kg x 6+
30kg x 12

B.b upright row
10kg x 12
15kg x 12
20kg x 10
20kg x 10

D.b side lateral raise
4kg x 10 x 4 sets

Plate front raise
10kg x 10
12kg x 10
15kg x 8+

Lying shallow incline lateral raise
4kg x 12
6kg x 12
7/8kg x 12

Saturday

Leg extension
4 sets of increasing weight x 12

Leg press
( Total weight ) 100kg x 12
150kg x 10
190 x 6+

Squat ( total weight i.e. 10kg either side + 20kg bar = 40kg )
40kg x 10
50kg x 8
60kg x 6
70kg x 4+

Leg curl
4 sets of increasing weight x 12

Dead lift - total weight
40kg x 8
60kg x 6
70kg x 4

Abs
Leg raise
Cable Crunch

Typical diet is:

breakfast
9am oats with mixed nuts and raisins
11.30am protein shake
1pm houmous and nuts salad
4pm protein shake

5.30 workout

7.30pm thai green curry with tofu and cashew nuts


Any pointers would be much appreciated.

I'm 6ft tall and currently starting out at 27% body fat and 93kg weight. Want to shred fat and build muscle if possible.

thanks

Jay


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 Post subject: Re: Jay Journal
PostPosted: Wed Feb 05, 2014 3:05 pm 
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Manatee
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Posts: 252
maybe you should give more variety?
dont think 4 kind of exercises of 4 reps for the chest are going to be useful. i mean flies and press.
what about 5x5 bench press and 3x12 incline bench flies?
same thing for the rowing movements

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 Post subject: Re: Jay Journal
PostPosted: Wed Feb 05, 2014 3:13 pm 
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Rabbit

Joined: Tue Jan 28, 2014 5:12 pm
Posts: 21
Thanks for replying. Sorry bit confused. You referring to monday chest workout? Where does it have 4 reps? They're mainly between 10 - 15 reps with 4 sets on each.

How does the diet look to you? To lose body fat and gain muscle?

cheers

Jay


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 Post subject: Re: Jay Journal
PostPosted: Wed Feb 05, 2014 3:31 pm 
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Manatee
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Posts: 252
sorry i meant sets not reps.. 4 sets for 4 exercises look too much in my opinion.
about the diet it always depend how you want to look, if you want to become well defined, without bodyfat or want to become bigger.
if you want to look well defined i guess all those nuts and cashews (it even depends from the quantities) are not going to be useful, try to get them only once a day and primarly or for breakfast OR before to go to sleep as a resource for the night.
in my opinion it looks too less, if you are squatting more than 70kg i guess you need more than humous and tofu. add some more like legumes

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 Post subject: Re: Jay Journal
PostPosted: Wed Feb 05, 2014 3:44 pm 
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Manatee
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Posts: 252
ps i would suggest you to train with
2 exercises for big muscles
1 for small ones.

example: for chest on monday making bench press is enough but if you want more you can add an extra with dumbell incline flies.
and even all those sets for trapezius are too much.
try to hit with a multijoint workout

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 Post subject: Re: Jay Journal
PostPosted: Thu Feb 06, 2014 2:33 am 
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Rabbit

Joined: Tue Jan 28, 2014 5:12 pm
Posts: 21
Great advice thank you. I'll give all that a go and let you know how I get on. I definitely want to be defined but need to build muscle so guess it's a case if trial and error to get the balance. I'm 27% body fat so want that down to about 14%

Thanks


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 Post subject: Re: Jay Journal
PostPosted: Thu Feb 06, 2014 3:48 am 
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Manatee
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but to be defined you even need to build muscles!!

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 Post subject: Re: Jay Journal
PostPosted: Thu Feb 06, 2014 7:08 am 
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Rabbit

Joined: Tue Jan 28, 2014 5:12 pm
Posts: 21
Yeah that's the tricky bit, need to build muscles whilst losing body fat.


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 Post subject: Re: Jay Journal
PostPosted: Thu Feb 06, 2014 10:01 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 252
best way to lose body fat is to train the muscles under the fat area

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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: Jay Journal
PostPosted: Thu Feb 06, 2014 1:26 pm 
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Elephant
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Location: wales
EdensDemise wrote:
best way to lose body fat is to train the muscles under the fat area


this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs.

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"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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 Post subject: Re: Jay Journal
PostPosted: Thu Feb 06, 2014 1:31 pm 
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Elephant
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Location: wales
mrbear666 wrote:
EdensDemise wrote:
best way to lose body fat is to train the muscles under the fat area


this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs. its all about calorie deficit :D

_________________
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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 Post subject: Re: Jay Journal
PostPosted: Thu Feb 06, 2014 3:33 pm 
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Rabbit

Joined: Tue Jan 28, 2014 5:12 pm
Posts: 21
So do you think my diet and programme fits to reducing body fat and gaining muscle? Could also introduce cardio? Or reduce my diet.


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 Post subject: Re: Jay Journal
PostPosted: Fri Feb 07, 2014 3:34 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 252
mrbear666 wrote:
mrbear666 wrote:
EdensDemise wrote:
best way to lose body fat is to train the muscles under the fat area


this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs. its all about calorie deficit :D


of course is about diet too.. but in this case we are not talking about a powerlifter. his diet is not the one for strongmen he is eating whole meals maybe 3 times a day and they are not high caloric (i mean thai curry tofu) so if he keeps on eating that way, weight lifting could help to burn the extra fat. :?:
or at least it is happening with me and i eat a lot of carbs and healthy fats and generally i dont make cardio. :roll:

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 Post subject: Re: Jay Journal
PostPosted: Sat Feb 08, 2014 7:37 am 
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Rabbit

Joined: Tue Jan 28, 2014 5:12 pm
Posts: 21
Great thanks for that. Will stick with what I'm doing then and see how I get on.


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 Post subject: Re: Jay Journal
PostPosted: Sat Feb 08, 2014 12:21 pm 
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Rabbit

Joined: Tue Jan 28, 2014 5:12 pm
Posts: 21
Thursday 6th Feb

DB Bench Press
24kg x 8
20kg x 8
20kg x 8

Incline DB Press
18kg x 8
18kg x 8

10 Press Ups

barbell bi-cep curls
10kg x 8
10kg x 8
10kg x 8

15 mins on bike

Diet
Oats and cashew nuts with almond mile
Protein shake
Tofu with spring onion and spinach
Protein shake
Chick pea curry with spinach and sweet potato

Saturday 8th Feb
30 mins cardio on bike


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