Vegan Bodybuilding & Fitness

relaxed-quick endurance run

length: 10,6 km

time: 1:14 h


lap 1: 4,8 km = 34:20 min
lap 2: 9,6 km= 1:08 h

+ 1 more km

average pulse: 173

pulse watch says: 506 kcal burnt



Eating:

1 banana
360 ml soymilk with
1 kiwi
20 g soy protein
100 g granola
1 apple
3 little carrots
1 paprika
1/3 cucumber
about 250 g pasta (mix of corn and whole wheat) with tomato, onion and 1 soupspoon olive oil.
8 Brazil Nuts

must be about:

kcal: 1498
fat: 54 g
carbs: 222 g
protein: 56 g

_________________
http://www.myspace.com/kimschen

5 minutes walking in place
5 minutes plie squats

streching


3 x superset 1:

Leg Extensions on a chair: 2 kg weight p. foot x 15
Weighted Lunges: 3 kg x 15 p. side


3 x superset 2:

Leg Curls on a chair: 2 kg weight p. foot x 15
Single Leg Split Squats: 3 kg x 15 p. side


3 x superset 3:

Weighted Step Ups: 3 kg x 15 p. side
Pop Squats: 15


Weighted Crunches: 5 kg x 25 x 2
Push Ups: 6

intensive streching


1:15 h
213 kcal lost


1 kiwi-protein-shake
1 banana
rice with tofu, leek and mushrooms and soysauce and bit soy-yogurt-mojo-sauce
green salad with cucumber, tomato, and a yogurt-mustard-vinegar-oil-dressing and seeds.


must be about:

kcal: 1325
fat: 69 g
carbs: 130 g
protein: 63 g

_________________
http://www.myspace.com/kimschen

Eating:

granola
1 banana
some Brazil nuts
1 soy steak with cauliflower and potatoes and a soy yogurt-mojo-sauce (I love my mom for bringing some mojo sauces from tenerife for me!!!)
salad with tomato, cucumber, seeds and a soy yogurt-oil-vinegar-mustard-dressing
a protein-cacao-shake after workout



Training:


4 x Superset 1:

DB Shoulder Press: 7 kg x 15
DB Side Bend: 7 kg x 20 p. side


4 x Superset 2:

DB Floor Press: 7 kg x 20
DB Row: 7 kg x 20 p. side


4 x Superset 3:

DB Straight Leg Deadlift: 7 kg x 20
Hammer Curls: 7 kg x 5

DB Triceps Extension: 7 kg x 15 x 3
Weighted Crunches: 7 kg x 30




Well....I have to explain one really really stupid thing....
I dunno when exactly was the moment I started counting wrong but I guess, nearly my whole trainingslog is wrong for month... I just forget that the pole and the screw-nuts of my dumbbells have their own weight... I just count the weight of the discs....
Well...
I always had two more kilos than I wrote here (except the 3 kg at the leg sessions, 'cause this are different dumbells). I always wondered, why it's so hard for me....


I don't want to change every log now. But in future my dates will be correct....

_________________
http://www.myspace.com/kimschen

Yesterday

Slow endurance run:

2:54:28 h

avarage pulse: 165
burnt kcal: 967

had a fight with my pulsewatch-belt 'cause it slipped down all the time. But it was nearly impssible to correct it 'cause I had my drining-belt too... That was the result:




And I just recognized it after putting an oil-salt-peeling on my skin! Ouch!

By the way --- some examples for abs-exercises here? I go on holiday in 3 weeks...




Eating yesterday:
granola
protein shake
1 banana
BBQ with lots of Tofu, corn cobs, bread and veggie spits



Today:
well... I still have to bring myself to do sports...

_________________
http://www.myspace.com/kimschen

[quote="Flare
had a fight with my pulsewatch-belt 'cause it slipped down all the time. But it was nearly impssible to correct it 'cause I had my drining-belt too... That was the result:And I just recognized it after putting an oil-salt-peeling on my skin! Ouch! ...[/quote]

Damn girl, that looks painful - especially followed by an oil/salt peel

_________________
COMPASSION FOR ALL

I just felt scab on my back too... Drinking belts are instruments of torture!!!




Well... I tried my leg program on friday but I totally failed. I had a headache that evening (I usually never have headaches). I lied down a bit and then started with 5 minutes walking in place and 5 minutes plie squats and streching but my headache got worse again. So I got back on the couch again and felt asleep quickly.

Today (Saturday) I felt better.


5 minutes walking in place
5 minutes plie squats

intensive streching


4 x superset 1:

Leg Extensions on a chair: 2 kg weight p. foot x 15
Weighted Lunges: 3 kg x 15 p. side


4 x superset 2:

Leg Curls on a chair: 2 kg weight p. foot x 15
Single Leg Split Squats: 3 kg x 15 p. side


4 x superset 3:

Weighted Step Ups: 3 kg x 15 p. side
Pop Squats: 15

some exercises with foot-weights.

streching



Eating:

1 banana
1 apple
9 Brazil Nuts
proteine shake with kiwi and mango
apple strudel
sesame tofo with potatos and cooked stem cabbage
water melon for dinner.

_________________
http://www.myspace.com/kimschen

That's not stupid! I don't know how much my "poles" are - I call them "bars" - I just record the weight as "bar+10lbs" or b+20 or something like that. As long as you keep track of what you're lifting then you know how much weight to increase.

Also, I used the FitDay program for last summer's contest - and it helped quite a bit in keeping track of calories, fat burned, etc. I don't think the protein/carb/fat measurements were very accurate though - especially from the food I added because I didn't write down all the micronutrients.

I think you should give yourself a pat on the back - you are working very hard!!! Keep up the good work! You are an inspiration to me!

_________________
COMPASSION FOR ALL

Thanx bunny!



Today I was a bit more motivated...

Eating:

1 banana
1 apple
granola
wheat with red pepper, chickpeas, zucchini, tomato

Workout:


4 x Superset 1:

DB Shoulder Press: 7 kg x 15
DB Side Bend: 7 kg x 20 p. side


4 x Superset 2:

DB Floor Press: 7 kg x 20
DB Row: 7 kg x 20 p. side


4 x Superset 3:

DB Straight Leg Deadlift: 7 kg x 20
Weighted Crunches: 7 kg x 20


4 x Superset 4:

Hammer Curls: 3 kg x 20 p. side
Triceps DB Kickback: 3 kg x 15 p. side



Side Crunches: 3 x 20 p side
20 minutes leg weights exercises

full time workout: 1:47 h
burnt kcal: 300


had a protein-kiwi-mango-sesame-banana-shake after it.

_________________
http://www.myspace.com/kimschen

do we mean the same with "side crunches"?

I just layed down on the floor, had the hands on my neck and pulled the upper part of my body to the knees. I made 15 to the left side and 8 to the right, than I stopped exhausted.

you make 3x20x2 = 120 of these?
now I understand why I don't have abdominal muscles yet....

_________________
Once I looked good - now I'm muscular

Hey Amil!
I know Side Crunches as these http://www.toneteen.com/exercises/abs_side.htm

And yes, I made 60 each side.
But however I don't have abs, too!
Or rather you cannot see them...




Training:

a very slow endurance run today: 1:40 h

It was very sweltry.
Average pulse: 169
burnt kcal: 661

_________________
http://www.myspace.com/kimschen

okay, these are not so hard as I thought... but I definitly pay tribute to you for your hard training and I hope that you will have the success that makes you satisfied soon.

_________________
Once I looked good - now I'm muscular

Finally I got myself for sports today after 4 days of just hanging around...

I had a 1:08 h run on friday I didn't entered here + Crunches 2 x 20, Side Crunches 20 p. side x 2 + some leg weight exercises.


Today:

Eating:
wholemeal pasta with tomato, onion, kernels, zucchini and arugula (1 plate)
1 banana
5 Brazil nuts


Training:

5 minutes walking in place
5 minutes stepping in place
5 minutes plie squats

intensive streching


4 x superset 1:

Leg Extensions on a chair: 2 kg weight p. foot x 15
Weighted Lunges: 3 kg x 15 p. side


4 x superset 2:

Leg Curls on a chair: 2 kg weight p. foot x 15
Single Leg Split Squats: 3 kg x 15 p. side


4 x superset 3:

Weighted Step Ups: 3 kg x 15 p. side
Pop Squats: 15

intensive streching (it was good today, got my nose down on my knees! )

Crunches: 20 x 2
Side Crunches: 20 p. side x 2


Total time: 2:04 h
burnt kcal: 359


Eating:
salad with tomato, carrot, seeds and kernels
proteinshake with 1 kiwi and 1/2 pear
some grapes

_________________
http://www.myspace.com/kimschen

Eating:

granola
meal with soy cevapcici, soy yoghurt chili sauce, potatoes and a stem cabbage-mushroom-onion-tofu-mix
6 Brazil Nuts
1 carrot



Workout:


5 minutes air boxing

4 x Superset 1:

DB Shoulder Press: 7 kg x 15
DB Side Bend: 7 kg x 25 p. side


4 x Superset 2:

DB Floor Press: 7 kg x 20
DB Row: 7 kg x 20 p. side


4 x Superset 3:

DB Straight Leg Deadlift: 7 kg x 15
Weighted Crunches: 7 kg x 20


3 x Superset 4:

Hammer Curls: 7 kg x 5 p. side
Triceps DB Kickback: 7 kg x 15 p. side

streching

Total Time: 1:25 h
burnt kcal: 212


Proteinshake with 1 Kiwi, 1/2 pear, strawberries

_________________
http://www.myspace.com/kimschen

Running: 2:50 h

average pulse: 167
burnt kcal: 1079 (said my pulse watch)


Eating till now:

1 1/2 banana
veggie soup made of frozen veggies (carrots, cauliflower, broccoli) - mashed - with onion bread
a protein fruit smoothie with banana, pear, berry mix, some extra strawberries, apricot, mango, kiwis, sesame and ananas juice (had 2 glasses, then got sick. I still have two glasses in the fridge)



will get a salad later.

_________________
http://www.myspace.com/kimschen