jack's vegan bodybuilding bulk log

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jacklebodybuilder
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Re: jack's vegan bodybuilding bulk log

#16 Postby jacklebodybuilder » Sat Sep 27, 2014 3:58 am

From south east london (:. Yeah I do lots of squats and dead lifts

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Re: jack's vegan bodybuilding bulk log

#17 Postby vegan_rossco » Sat Sep 27, 2014 5:03 am

Ah that's cool! Not too far from me eh! Good stuff bro, imo they're the most important exercises
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Re: jack's vegan bodybuilding bulk log

#18 Postby BruceLee19401973 » Sat Sep 27, 2014 5:55 am

white rice? can you not get brown rice to fit in your budget :( its said to be more nutritious.
keep up the good work though! im still researching nutrition/workout plans to fit my needs and circumstances.

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Re: jack's vegan bodybuilding bulk log

#19 Postby C.O. » Sun Oct 05, 2014 3:36 pm

Nice to see newbies like Bruce Lee in here and contributing.

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Re: jack's vegan bodybuilding bulk log

#20 Postby BruceLee19401973 » Mon Oct 06, 2014 2:10 am

also forgot to add to save more time with things like rice and other grains for quick meals cook up a whole bag and then freeze :) zap in microwave for 5 minutes from frozen. also beans as well can be cooked in big batches and frozen.

beats cooking it for 45 minutes everytime you want rice lol

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Re: jack's vegan bodybuilding bulk log

#21 Postby jacklebodybuilder » Tue Mar 24, 2015 8:28 am

so, i've been out for a while. The nutrition i was previously eating resulted in really bad digestion and sickness. My diet was extremely dense in protein, a lot of soy, fats and processed carbs. My body started reacting extreely adversly to the amounts of soy i was eating. Heres an example of what i was eating:

breakfast- 100g oats, soy yogurt, soy protein powder scoop
snack- 4 slices wholewheatbread and 100g peanut butter
lunch- two tortillas and a can of refreid beans and a big chunck of tofu
snack- protein shake, glutamine, and two cliff bars
dinner- loads of quInoa, brocolii and pea protein shake

And man did i feel sick, and i was starting to get fat! Wish i'd listened to what some of you had said. Then to top it of i injured my kneck (partly due to moving house and sleeping in a unfamiliar bed), and started a new full time job, at which point i lost all motivation and didn't train for a month.

A month forward and i was depressed and feeling like i was lacking any purpose in my life. I really hated my job working in a womans wear retail department. So i decided to retrain as a sports coach, which is what im studying now (:

I've been reading a lot books about nutrition, for example 'the thrive diet by Brendan Brazier' and 'whole by dr collin campbel' to get a better grip on what and how i should be eating.

with the knowledge from these books i decided would make a second attempt at putting on some muscle mass, this time using a whole foods diet, and a upper lowerbody split routine incorperating more calesthenics, and some HIIT. Frank Medrano has been a big inspiration for me as of late.

When i started this new diet after a couple of weeks i was experiencing really bad acne, it was as if my skin was purging. Now my skin is clear and smooth and i feel fantastic. Another blip i came across with my diet was really poor sleep qaulity, which was bad considering thats when your body regenerates and strengthens. I was only getting 5 or 6 hours a night. Then I started to supplement with methylcobalamin, and wow i'm sleeping like a baby.

I try to follow bredan braziers principles of eating one salald and a wholefoods smoothie everyday. Here's a typical day of eating now:

Meal 1-
green fruit protein smoothie
4g creapure

Meal 2-
bowl of oats with organic soy milk
vitamin or preworkout drink

Meal 3-
large green salad
rice protein drink

Meal 4-
whole foods energy bar
pea protein and spirulina drink

Meal 5-
two buckwheat and rice crackers
tablespoon of peanut butter
green kale smoothie

Meal 6-
two sweet potatoes
100g lentil curry
spinach


(if i get exra hungry ill usually just make another smoothie)

I try to mix up my dinners everyweek, sometimes ill have
-organic tofu in miso soup (my body is okay with smaller amouts of soy)
-mashed organic potatos, veggies and seitan saussages
-homemade spicy black bean burgers and loads of spinach

After using this meal plan i feel much better, and my bodyfat is going down nicely- i am starting to see a six pack.

Here's an example of my training programme:

1. Monday: Upper Body A Workout
2. Tuesday: Lower Body A Workout
3. Wednesday: off
4. Thursday: Upper Body B Workout
5. Friday: Lower Body B Workout
6. Saturday: off
7. Sunday: off

(i have a track near me, so ill sometimes do some sets of 100m sprints on a off day or do some light jogging)

UPPER BODY A
1. Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
2. Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
3. Incline Dumbbell flys
3 sets of 8-10 reps.
1-2 minutes rest between sets.
4. Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
5. Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
6. Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.
7. Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.


LOWER BODY A

Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.
lunges
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Calf Raises
4 sets of 10-15reps.
1-2 minutes rest between sets.
Abs circuit

UPPER BODY B
Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Bent over Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dips
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Push ups
2 sets of 10-15 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell overhead extensions
2 sets of 10-12 reps.
1 minute rest between sets.


LOWER BODY B
Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs (cable crunch, decline sit ups)
3 sets of 8-15 reps.
1 minute rest between sets.
Last edited by jacklebodybuilder on Tue Mar 24, 2015 8:54 am, edited 1 time in total.

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Re: jack's vegan bodybuilding bulk log

#22 Postby jacklebodybuilder » Tue Mar 24, 2015 8:50 am

Yesterdays workout
1.squats
50kg x 8 for 4 sets
100 reps with no weight (killer)

2.lunges
15kgx 15 for 4 sets

3. standing calf raises
50kgx 30 for 4 sets
no weight for 100 reps

4. i did a ab circuit. leg raises, cruches, weighted sit ups, planks. did 4 rounds tryig to do each exercise to failure. By the fourth round im not doing many reps per exercise :P


Todays workout
1. pull ups, 3 sets. (struggling to get any decent reps, it was 5,4,3. i will persist)

2. barbell shoulder press
25kg x 8 for 2 sets
20kg x 8 for 2 sets

3. bent over barbell row
50kg x 6 for 4 sets

4. bent over dumbel row
23kgx 8 for 4 sets

5. tricep dips for 4 sets (again struggled to get decent reps with these, was 8,6,4,5)

6. hammer curls
14kg x 6 for two sets
12kg x 6 for two sets

7. incline push up, overhead extension super sets
i used 20kg for the over head extensions and did push ups to failure for 4 sets.

Post workout i had a wholefoods smoothie with pea ad rice protein, half a can of black beans, banana, berries and beetroot juice. My back is definetly my strongest body part, strangely find it is the fastest part to adapt and grow.

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Re: jack's vegan bodybuilding bulk log

#23 Postby jacklebodybuilder » Wed Mar 25, 2015 6:57 am

today i got up nice and early for spin class. It's always nice to exercise in a group. we were doing HIIT. Felt like my legs were pumped with batery acid, but strangely really fun (:

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Re: jack's vegan bodybuilding bulk log

#24 Postby jacklebodybuilder » Fri Mar 27, 2015 8:00 am

Just made a blander full fo smoothie and its tastes really good. Needed something to fill me with nutrients, carbs and protein before my upper body workout. Here’s what i put in it (its massive)

big handful of spinach

3 speckled banans

tablespoon maca

200g frozen raspberries

tablespoon peanut defatted flour

2 scoops chocolate instant oats

half a scop chocolate pea protein

half a scoop sprouted rice protein

3g creapure

teaspoon spirulina
600ml water


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