VeganJumps Posted May 13, 2014 Share Posted May 13, 2014 (edited) Hi guys! I'm a just turned 17 year old, newbie vegan (just coming up to 4 months), and I'm trying to regain some lost muscle and strength. I train Parkour mainly, and also dabble in Calisthenics and Weight training. I lost quite a lot of strength and muscle after a string of unlucky injuries which stopped me from training, stress from high-school, and not eating enough food on the vegan diet (my fault entirely I know), but I'm gonna try fix things and improve! Goals: 1) Build lean muscle mass, and get to 10-12% b.f. Just gonna get back into lifting first (build up strength), then decide what to do from there 2) Eat well and consistently3) 5 Consecutive strict muscle-ups, Pull-up 25kg5x3, Bench Press 70kgx5x3, Deadlift: 140kgx5x3, Split Squat 85kgx5x3 4) Be happy and healthy!5) Become more explosive for Parkour in Climbs/Jumps Stats Height: 167cmWeight: 66.0kg BF%: ? Not sure, will post pics, maybe you guys can help me figure out. This Journal will be more of my strength training for Calisthenics/Weights and semi-regular food diaries more so than Parkour though. I'll hopefully post progress pictures soon. My first deadlifting session back from injuries- WU=Warm-up WS: Work Sets 12/05/14 Deadlifts: WU: 60kgx5x2, 80kgx3x1, 90x2x1WS: 100kgx5x3 Hanging Tucked Leg Raises: 12x3Single Leg Calf-Raises: 12x3 (each leg) Food Diary: 1 1/2 cups of Rolled Oats w/sultanas + Walnuts + cinnamon + 1 cup PureHarvest unsweetened soy-milkPea Protein ShakeApple and Pearwater 2xApple and 2xPearRice Protein ShakeMASSIVE Salad: Leafy greens (spinach and others), tomatoes, can of butter beans (240g), cucumbers, carrots, herbs, balsamic vinegar +limewater Lots of white rice + tonnes of kimchi (only food availible at the restaurant my family went to) + water B12 supp Hope to hear from you guys! VeganBB has been such an inspiration to me Edited May 16, 2014 by VeganJumps Link to comment Share on other sites More sharing options...
VeganJumps Posted May 14, 2014 Author Share Posted May 14, 2014 My first Split-Squat Session back from injury (14/05/14)Split Squats: WU: 20kgx5x2, 40kgx3x1, 50kgx3x1WS: 60kgx5x3 Pullups: BW: 5x3+10kg: 3x3 Hanging Tucked Leg Raises: 12x3 Food Diary:1 Cup Rolled Oats W/ 1 cup Unsweented Pureharvest Soy Milk, sultanas, walnuts, 1 scoop pea proteinwater 1 apple1 pearwater Big Butter and Kidney Bean salad w/4leaf mix, walnuts ,celery, onion, lime, herbswater Butter and Kidney Bean salad w/celery, onion, lime, herbs, cos lettuce, carrotsSteamed sweet potatocarrotswater Link to comment Share on other sites More sharing options...
esqinchi Posted May 14, 2014 Share Posted May 14, 2014 Hey, welcome to the forum. It's cool you're on here, and choosing a compassionate path for yourself! How did you decide to adopt a vegan lifestyle? Does anyone else in your family adhere? Good luck in your training. There are a lot of very smart people on here, many whom have been training for ages - so there's plenty of solid information, and variety. Link to comment Share on other sites More sharing options...
C.O. Posted May 14, 2014 Share Posted May 14, 2014 Hi veganjumps, welcome! Great posts, nice goals! I would maybe suggestion more whole foods, looks like too much of your diet is shakes. The massive salad sounds awesome as well as the kimchi yum and probiotic. Link to comment Share on other sites More sharing options...
VeganJumps Posted May 14, 2014 Author Share Posted May 14, 2014 Thanks @esqinchi I first considered going vegan after making friends with a fellow Parkour practitioner on an interstate trip. After that I saw Gary Yourofsky's Speech, then watched Earthlings, and just read heaps of stuff about the ethical and environmental side of things. Unfortunately (or fortunately) all of this happened during my senior year of high school so I haven't been able to research into the nutrition side of things as much I should of in the beginning, so I did end up losing some muscle mass, but I'm more than glad I decided to make the switch. A compassionate life is a better one! At the moment I'm the only vegan in my family. My mother is trying to eat more vegetarian for her health, cholesterol, fat loss, arthritis etc. Link to comment Share on other sites More sharing options...
VeganJumps Posted May 14, 2014 Author Share Posted May 14, 2014 Hi @C.O. What would you recommend I add to my diet? Since last week I started adding the walnuts and soy-milk because I only just realized how low-fat I was eating (I started feeling a little bit off and couldn't sleep as well). I realized most of the fat I was eating was coming from eggs when I was ovo-vegetarian. Link to comment Share on other sites More sharing options...
VeganJumps Posted May 15, 2014 Author Share Posted May 15, 2014 Got the all clear from the physio today to step-up my training! Had a parkour session with a friend after, good times! D Food Diary 15/05/14 1 1/2 Cup Rolled Oats w/soymilk, sultanas, walnuts, pea proteinwater 2x appleswater Big Butter Bean/Kidney Bean (whole 240g can) Salad w/celery, spinach, 4 leaf mix, walnuts, cucumber, tomato, lime, herbswater apple, ginger, beetroot, orange juice2 mandarins lots of white rice, lots of steamed wombok, spinach w/lime & sriracha, and a can of chickpeas (240g) Link to comment Share on other sites More sharing options...
VeganJumps Posted May 16, 2014 Author Share Posted May 16, 2014 (edited) First Bench Press Day: WU: 20kgx5x2, 35kgx3x1, 45kgx3x1 WS: 60kg: 5/5 then 55kg: 5. Was trying for 60kg 5x3 but felt my form was slipping. Started too heavy will try for 55-57.5kg 5x3 next time. Bodyweight Inverted Rows: 15/15/15 Food Diary: 1 1/2 Cup Rolled Oats w/soymilk, sultanas, walnuts, pea proteinpearwater can of lentils, with celery, tomatoes, cucumber, 4 leaf mix, lime, herbs.water half can of kidney beans with peas, corn, 4 leaf mix, lime, herbs, carrots.white ricewater super hungry after work white rice w/other half can of kidney beans with peas, corn, 4 leaf mix, lime, herbs, carrots.pearsoy milk Edited May 16, 2014 by VeganJumps Link to comment Share on other sites More sharing options...
C.O. Posted May 16, 2014 Share Posted May 16, 2014 Avocado, seeds (pumpkin, hemp, sunflower) and sprouts (most are great sources of nutrients) try add those 3 foods to your meals. Gradual change is good. Peanut butter or almond butter are also good sources of proteins and healthy fats. Link to comment Share on other sites More sharing options...
VeganJumps Posted May 18, 2014 Author Share Posted May 18, 2014 Monday Morning Deadlifts Session (19/05) DeadliftWU: 60kgx5x2, 80x3x1, 90kgx3x1WS: 105x5x3 Standing Barbell Calf Raises:WS: 30kgx12x3 Hanging Tucked Leg Raises: 12x3 Notes: Session felt pretty solid, especially Deadlifts Food Diary Pre-workout meal: 2 Small Bananas, a glass of Soymilk Breakfast: Bowl of Brown Rice w/microwaved non-gmo organic tofu in Sriracha and salad Lunch: BIG Salad w/4bean mix (120g), tomatoes, capsicum, walnuts, cucumber, carrot, 4 leaf mix, herbs, lime and balsamic vinegar Trained Parkour for two hours. Lots of climbing and running. Snacks: Carrots, Cucumber, pear Dinner: Small amount of leftover Brown Rice w/microwaved non-gmo organic tofu in Sriracha, left over beans (120g), 4 leaf mix, steamed eggplant, tomatoes Soy milk and pea protein Can of 4 bean mix (240g) and carrots Link to comment Share on other sites More sharing options...
VeganJumps Posted May 20, 2014 Author Share Posted May 20, 2014 Split Squat Session (21/05/1) Split Squats WU: 20kgx5x2, 40kgx3x1, 50kgx3x1WS: Accidently started with 67.5kg instead of 65kg as intended67.5kg: 5then 65kg: 5/5 Pull-Ups: WU: BWx5x2WS: +10kg:5/5/3 Couldn't finish it off aha Hanging Tuck Leg Raises: 12/12/12I think I might need to switch to a different exercise, this one is getting too easy. Food Diary: Pre-Workout: Banana and water Breakfast: Brown Rice w/microwaved tofu in sriracha, cumin, pepper, garlic powder, steamed cabbage and spinachGlass of Soy MilkWater Snacks: Banana + Pear Lunch: MAASSIVE SALAD! With Spinach, left-over 4-leaf mix, tomatoes, cucumber, walnuts, can of kidney beans (240g), carrots, red onion, balsamic vinegar, and herbs and spices! After school, trained Parkour with some friends Dinner: White Rice + Tofu in Sriracha, Cumin, Pepper and Lemon. Some raw spinach, cucumber, carrots, and 2 MandarinsGlass of Soy MilkLots of water Before Bed: Pea Protein Trying to lower intake of protein powders and replace with high protein plant based sources Today was a good day! Link to comment Share on other sites More sharing options...
VeganJumps Posted May 22, 2014 Author Share Posted May 22, 2014 Semi-Rest Day Had school, then helped build some scaffolding with friends, and did some chin-ups/pull-ups, and light jumps. Was really hungry today though. Food Diary Small bananaSoy MilkHandful of WalnutsWater Brown Rice W/Tofu + Sriracha Hot Sauce + Cumin, Pepper, Garlic + Steamed KaleMandarinWater Massive Salad w/kale, can of kidney beans (240g), cucumber, tomatoes, red onions, balsamic + lime, herbs and spicesPearWater Brown Rice W/Tofu + Sriracha Hot Sauce + Cumin, Pepper, Garlic + Steamed Kale + Eggplant, AsparagusSoy Milk + Pea ProteinPearWater I feel better eating rice/tofu or beans + vegetables in the morning than oats w/walnuts, soy milk, protein powder and sultanas. Shame it's a hassle though :/ Link to comment Share on other sites More sharing options...
VeganJumps Posted May 23, 2014 Author Share Posted May 23, 2014 Only did Bench Press today. Pretty worn out from yesterdays training. Barbell Bench Press Day WU: 20kgx5x2, 30kgx3x1, 40kgx3x1, 50kgx3x1WS: 57.5kg: 5/5/5 Form felt solid. Yesterday I felt a tweak in my left elbow (while doing pull-ups/chin-ups), in the same place I had tendinitis, but nothing felt bad this morning which was a relief :3 Food Diary (so far)Banana before lifts when I woke up. 1 cup rolled oats w/1 cup soy milk, sultanas, and cinnamonbananamandarinwater Brown Rice and Tofu in Sriracha and spices, some steamed wombok, zucchini and cabbage.Water Massive salad of kale, walnuts, red onions, cucumber, carrots, can of kidney beans (240g), tomatoes, herbs and spices, balsamic, and lime.water Orange juice w/spinach, basil, lemon, ice (tasted really good!)Banana Pea Protein w/ soy milk + water Brown Rice w/chickpeas 120g and herbs/balsamic Reflections/Notes I also weighed myself today. Came in at the exact same weight as last time (about 2 weeks ago) 66kg on point. Tbh feel a little bit flabby, maybe due to the muscle mass I might've lost when injured or not eating enough? Might just be having body image issues lo; Will hopefully post pictures tomorrow morning of current state. Maybe somebody can help me figure out what's the do? :3 aha Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now