Vegan Bodybuilding & Fitness

hi everybody!

i'm from germany, vegetarian since 1998 and vegan since 2001.

my dates are:

age: 31 years
height: 1,83 m
weight: 72,5 kg
type: slim / athletic
status: not trained yet

my targets till 01.07. are:

- gaining weight to 76-80 kg
- getting trained and enduranced
- getting more muscles

my training plan:

- mondays 19-20:30 gym and 20:15-21:45 (endurance-)swimming
- tuesdays 19:30-21:00 (endurance-)swimming
- wednesdays 17:30-19:00 gym
- thursdays 18:30-19:30 fitness for the back (usually hard!)
- fridays i'll relax
- saturdays 11:30-13:00 gym
- sundays i'll relax

i also have four dumbbells (i start with 2x 4kg and 2x 7kg but can have till 2x 12kg) for further exercises.

perhaps this is to much. i will see. and i hope you will tell me!
but i'm going to win this contest, even i didn't begin yet

my meals:

eating has no preference in my life yet. why eating when not hungry yet? i like cooking and eating, but i don't have the discipline yet to eat regulary. mostly i even don't have breakfirst except a banana.

i will change this and eat more and more regular. i will also take 150 gr. soya-protein-powder daily.

my problems:

i think i could need help and advice with eating-stuff and exercises.

_________________
Once I looked good - now I'm muscular

welcome aboard!
good luck with the training and more important: the eating

Welcome amil

_________________

The surest road to happiness is low expectations.

my first week (completed):

monday 16.04.2007

training:

20.15-21.45: endurance swimming (with trainer)

eating:

09.45: 2 hands sunflower cores
10.00: 2 plates rice with olive oil, peas and parsley
13.30: 1 plate soup with vegetable, 2 slices bread, 1 plate salad
23.15: 4 hands sunflower cores
23.45: 1 plate rice with oliveoil, peas and parsley, 150 gr. egg plant paste with cream of sesam
01.20: 2 bananas
01.40: 1/2 kohlrabi

(sorry for not eating more... at work and on the road but also at home i'm not well organized concerning eating. i will change my preferences, i promise!)

my dates:

01.50: weight: 71,9 kg


tuesday 17.04.2007

training: no training today (tuesday-swimming starts in may)

eating:

10.45: 1/2 kohlrabi
11.00: 2 plates cornflakes with sojamilk
20:00: 4 plates chinese (with a lot of tofu) with rice

my dates:

10.15: weight: 70,1 kg


wednesday 18.04.2007

training: none

eating:

10:00: 4 plates chinese (with a lot of tofu) with rice
12:00: 2 bananas
16:00: 1/2 pack trail mix (nuts and raisins)
....... no notices

thursday 19.04.2007

training: none

eating:

10:00: 1 orange
11:00: 2 bananas
13:30: 1 plate salat with 2 slices bread
18:00: 1/2 pack trail mix
20:00: 2 plates soup
21:00: 2 plates soyagoulash (coated with breadcrumbs) and 2 plates potatos baken
23:00: 1 plates soyagoulash (coated with breadcrumbs) and 1 plates potatos baken

friday 20.04.2007

training: none

eating:

???: soyagoulash (coated with breadcrumbs) and potatos baken
???: 1 big tofu sausage, pommes, salad
19:30: 4 smaller tofu sausages, bread, salad of noodles
23:00: 2 plates soup

my dates:

23:45: weight: 74,6 kg

saturday 21.04.2007

training:

- 10 min biking (Level 12, ø 90 km/h)
- Shoulders
- Crunches: 15x, 2x (5 right, 5 left), 10x
- Pullover (David 400): 50kg - 3x15
- Lumbar / Thoracic Rotation (David 120): 40kg - 2x (15 right, 15 left)
- Bizeps: 25kg - 2x12
- Upper Back / Butterfly: 30kg - 3x10
- Lat Machine: 40kg - 3x10
- Chest Press: 30kg - 2x15, 10
- Abdominal Crunch: 35kg - 20x, 45kg - 12, 40kg - 10
- Leg Press: 50kg - 20x, 60kg - 15x, 70kg - 12x

eating:

???: 2 bananas
???: 2 plates cornflakes
???: 50 gr. chocolate
???: 3 plates noodles with sauce of vegetables (champigons, tomatoes etc.)
???: 1 plate noodles with sauce of vegetables (champigons, tomatoes etc.)
02:00: alcohol tonight...

sunday 22.04.2007

training: none

eating:

???: 2 bananas
???: 2 oranges
???: 3 plates noodles with sauce of vegetables (champigons, tomatoes etc.)
???: 100 gr. chocolate
???: 2 oranges
???: 250 gr. chips
???: 1/2 kohlrabi

my dates:

01:00: weight: 72,4 kg

_________________
Once I looked good - now I'm muscular

my second week (completed):

monday 23.04.2007

training:

15.00-16.00: football with youngsters
19.40-20.10: gym (legs and shoulders)
20.15-21.45: endurance swimming (with trainer)

eating:

11.00: 2 plates muesli
13.30: 2 slices bread, 1 plate salad
23.15: 5 plates rice with vegetables (lentils, onions, bamboo shoots, corn, carrots, garlic)

tuesday 24.04.2007

training: no training today (tuesday-swimming starts in may)

eating:

16.00: 1 plate potato salad
20.00: 4 plates rice with vegetables (lentils, onions, bamboo shoots, corn, carrots, garlic)
21.00: 1 beer
???: 1/2 kohlrabi
???: 2 bananas

wednesday 25.04.2007

my dates:

11.00: weight: 72,8 kg

training: none

eating:

11.00: 2 plates muesli with linseed
17.30: 2 bananas
19.30: 6 slices bread, 2 beer

thursday 26.04.2007

training:

18.30-19.30: Fitness for the Back (hard!)

eating:

12.00: 1 pretzel
13.30: 1 plate salad with 2 slices bread, some berries
18.00: 2 "Mr. Tom" (= 80 gr. corn and sugar)
23.30: 3 plates noodles with sauce of tomato and vegetables

friday 27.04.2007

training: none

eating:

12.00: 2 plates noodles with sauce of tomato and vegetables
14.00: 2 bananas
20.00: working lunch at the wrong restaurant (german cuisine): just 5 asparagus and a little bit sauerkraut
23.30: 2 plates noodles with sauce of tomato and vegetables

saturday 28.04.2007

training:

- 6 min biking (2,8 km)
- Upper Back / Butterfly: 30kg - 3x10
- Lat Machine (Chest): 40kg - 3x12
- Abdominal Crunch: 45kg - 15, 12, 8
- Pullover (David 400): 60kg - 3x12
- Chest Press: 40kg - 10x, 30kg - 2x12
- Lat Machine (Chest): 50kg - 8, 2x7
- Glute (?): 20kg - right: 12x, left: 12x, 30kg - right: 12x, left: 12x
- Hip Abduction: 64kg - 2x15
- Hip Adduction: 50kg - 2x15
- Four-Way-Neck, in the neck: 23kg - 15x, 41kg - 2x15
- Four-Way-Neck, forward: 23kg - 3x10
- Four-Way-Neck, to the side: 23kg - 2x12 (r+l)
- Lat Machine (Chest): 40kg - 2x10

eating:

???: 2 plates muesli
???: 1 banana
???: really a lot of tomato soup
???: a lot of asparagus, fried potatoes and hollandaise sauce
???: 1 apple

sunday 29.04.2007

training: none

eating:

???: a lot of fried potatoes and baken vegetables (zucchini, aubergine, champignons, paprika)
???: 35 gr. Protein Powder and soymilk (of Wheat, Peas and Soy - today first time taken!)

_________________
Once I looked good - now I'm muscular

my third week (completed):

monday 30.04.2007

training:

15.00-16.30: Snooker (I lost)
19.00-20.10: gym (no details today)
20.15-21.45: endurance swimming (with trainer)

eating:

11.00: 35 gr. Proteinpowder with soymilk (from now on: PP+SM)
13.30: 2 slices bread, 1 plate salad
???: ??? (no notices)

tuesday 01.05.2007

training: no training today (tuesday-swimming didn't start yet)

eating:

11.30: 70gr. PP+SM and linseeds
15.00: 4 plates noodles with sauce of tomato and vegetables
18.00: 2 oranges
20.30: a lot of salad (5 tomatoes, 1 onion, oliveoil)
23.30: 70gr. PP+SM

wednesday 02.05.2007

training:

- 6 min biking
- Pullover (David 400): 70kg - 3x10
- Hip Abduction: 71kg - 2x15
- Hip Adduction: 57kg - 2x15
- pulling knees on chest: 2x15
- Lat Machine: 50kg - 2x12, 9
- Shoulder Press: 35kg - 12
- Shoulder Press (Pulling): 35kg - 2x12
- Negative Butterflys: 30kg - 3x12
- Upper Back / Butterfly: 45kg - 3x10
- Rope across the Chest ("flying movement"?): 30kg - 3x15
- Lumbar / Thoracic Rotation (David 120): 70kg - 2x (12 right, 12 left)
- Calf Machine: 90kg - 20x, 15x
- Pullover (David 400): 60kg - 2x12
- Leg Press: 70kg - 3x10
- Abdominal Crunch: 40kg - 20x, 13x, 8x
- Chest Press: 45kg - 10x, 6x

eating:

11.00: 2 bananas
???: ??? (no notices)

thursday 03.05.2007

training: none (I'm ill for more than a week!)

eating:

11.00: 1 plate muesli
11.30: 35gr. PP+SM
13.30: 1 plate salad with 2 slices bread
20.30: 4 plates noodles with sauce of tomato and garlic

friday 04.05.2007

training: none

eating:

13.30: 100gr chocolate
15.00: 0,5l grape juice
20.00: 2 plates boiled potatoes

saturday 05.05.2007

training: none (ill)

eating:

10.00: 2 plates corn flakes
15.00: 1 plate French Fries, 1 plate salad
???: a lot of bread with spread
???: a lot of soup with vegetables

my dates:

23.50: weight: 74,8 kg

sunday 06.05..2007

training: none

eating:

14:00: 1 plate with rice, tofu, vegetables
???: ??? (no notices)

_________________
Once I looked good - now I'm muscular

my fourth week (completed):

monday 07.05.2007 - sunday 13.05.2007

my dates:

monday, 09.30: weight: 74,5 kg

training: none (because ill)

eating: no notices

_________________
Once I looked good - now I'm muscular

Welcome Amil! You sure are good about writing everything down!
Good luck!
Christine

_________________
COMPASSION FOR ALL

my 5. week (completed):

("PP+SM" means "Protein Powder and Soymilk")

training start after illness: wednesday 16.05.2007

training:

17.30-18.40: gym (no details)

eating: no notices

thursday 17.05.2007

training: none

eating: no notices

friday 18.05.2007

training: none

eating: no notices

saturday 19.05.2007

training:

11.40-13.10: gym (no details)

eating:

10.40: 75gr. PP+SM, 1 banana
15.00: 1 plate noodles with oliveoil
19.00: a pot of clear soup
21.00: 1 orange

my dates:

20.00: weight: 74,9 kg

sunday 20.05.2007

training: none

eating:

08.40: 75gr. PP+SM
12.00: 2 "Mr. Tom" (= 80 gr. corn and sugar)
16.00: 1 pizza (artichoke, paprika, onions)
21.30: 1 tin sweet corn (340gr.)
22.00: 50gr. chocolate
22.50: 200gr. chips
23.30: 1 apple

_________________
Once I looked good - now I'm muscular

Thanks! I was ill, but I'm back and I still have my ambitions.

_________________
Once I looked good - now I'm muscular

Oh I envy you so much for the Mr. Toms... I love it but it's an absolute exemption to eat that for me...
Great that you're still motivated! Good look for your aims!

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

hi kim, thanks a lot! I feel a little bit uncomfortable, eating what and as much as I can, when I think of you or two other persons who also participate in the contest but work on it to lose weight by getting appetite by sports and eating less... your job is much harder than mine, I think... the one thing I have to learn is "Kalorienüberschuss"

_________________
Once I looked good - now I'm muscular

my 6. week:

("PP+SM" means "Protein Powder and Soymilk")

monday 21.05.2007

training:

19.30-20.15: gym (no notices - a little bit of everything, look at other days)
20.20-21.45: endurance swimming (with trainer)

eating:

09.40: 75gr. PP + 500ml SM
10.00: 1 banana
13.30: 1 plate salad, 2 slices bread
17.30: 100gr. peanuts
19.00: 50gr. chocolate
19.20: 1 banana
22.40: 75gr. PP + 500ml SM and 2 spoons linseed
23.00: 1 apple
01.00: 250gr. spaghetti, tomato sauce with 1 onion

my dates:

09.30: weight: 73,2 kg
01.50: weight: 74,8 kg - with full stomach

tuesday 22.05.2007

training:

19.45-20.20: endurance swimming (without trainer):

30x 50m (1,5km) on a rotating basis: one lane swimming the crawl, back breaststroke (by turns)

eating:

11.00: 2 bananas
14.20: 1 big plate french fries with ketchup, 1 plate salad
16.00: 75gr. PP + 500ml SM
22.00: 1 orange
00.00: 150gr. peanuts
00.30: 75gr. PP + 500ml SM

my dates:

15.30: weight: 73,8 kg
22.00: weight: 74,4 kg

wednesday 23.05.2007

training:

18.00-19.15: gym (no notices)

eating:

10.15: 1 banana
15.00: 1 apple
15.30: 100gr. chocolate
17:00: 200gr. spaghetti, 200gr. champignons fried in oliveoil with garlic
20.15: 50gr. PP + 500ml SM
21.30: 50gr. peanuts
22:00: 50gr. spaghetti, 50gr. champignons fried in oliveoil with garlic

my dates:

10.00: weight: 73,7 kg
20.00: weight: 74,8 kg

thursday 24.05.2007

training:

18:30-19:30 fitness for the back

eating:

10.00: 2 bananas
13.30: 2 slices bread, 1 plate salad
18.15: 50gr. PP + 500ml SM
22.20: 1 banana
23:00: 400gr. green string beans, 150gr champignons, 1 onion, fried in sun flower oil with garlic; 250gr. rice

my dates:

09.30: weight: 73,4 kg

friday 25.05.2007

training:

19.30-21.30 sauna

eating:

11.30: 50gr. PP + 500ml SM
12.40: 1 banana
19:00: 100gr. green string beans, 50gr champignons, onion, fried in sun flower oil with garlic; 100gr. rice
22.30: 1 pizza (vegetables)

my dates:

11.20: weight: 74,5 kg

saturday 26.05.2007

training:

12.00-13.00: gym (no notices)
16.00-17.00: badminton (just for fun)

eating: enough...

sunday 27.05..2007

training: none

eating: enough...

_________________
Once I looked good - now I'm muscular

YESSSSS! Feel guilty!!!
It's really hard. And I love eating so much. I really am a girl of pleasure!
And I prefer a life without supplements and that's so difficult 'cause food which is important for minerals and vitamins like nuts or cereals also have a lot of fat, carbs and calories... *narf*
It's terrible sometimes...

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

I don't feel guilty but uncomfortable, what means thinking of you desturbs me enjoying my opulent meals

did I say I enjoy eating? right now it's more a work for me ("Kalorienüberschuss" ist die halbe Miete bei meinem Projekt). have you seen what I ate today? I really don't want to, but I'll cook some spaghetti right now to have eaten something more valuable than protein powder, fruits and sweets.

_________________
Once I looked good - now I'm muscular