Vegan Bodybuilding & Fitness

I think it’s about time I start a little journal/blog/log. I just had my last exam of the semester yesterday and I woke up this morning and feel very . . . NICE! It’s nice not to have to run to the books and read. I’m going to start using the little bit of down time I have now to keep a little log. Once the semester starts up again I won’t be able to update as much, but we’ll see what we can do.

I’ll try and post nutrition and workout stuff. I get a lot out of reading other people’s logs and I hope people will get something out of this.

Today’s tentative meals:
(12/21/07)

1.
NOW fermented soy protein powder
OATS
FLAX SEEDS
GOJI BERRIES

2.
PEANUT BUTTER (PB)
EZEKIEL BREAD
ORANGE

3.
TOFU (nasoya lite firm)
SWEET POTATO
BROCCOLI
WALNUTS

4.
TOFU (nasoya lite firm)
SWEET POTATO
BROCCOLI
WALNUTS

5.
TEMPEH (soy boy)
EZEKIEL BREAD
BROCCOLI

6.
GEMMA PROTEIN
PEANUT BUTTER (PB)
EZEKIEL BREAD
BROCCOLI

7.
VEGA


http://www.fitday.com/WebFit/PublicJour ... ner=kurtjs

FAT: 87g
CARBS: 272g
FIBER: 74g
PROTEIN: 179g

(on fitday they subtract fiber cals from the total. I don't like this so I just add it up myself from the totals above, thus the difference in cals seen on fitday versus this total)

CALORIES: 2587cals

(fitday cals: 2476)

12/21/07

Workout between meals #4 and #5

CARDIO!!
One of the most intense bike rides I've ever had!!

51 mins. of hell on the lifefitness upright bike
(+5 min cooldown = 56 min total)

Resistance level = 13
Program = random
Distance = 17.32 miles
Cals burned = 630
Goal while riding = always keep RPM over 80

my glutes are actually stiff this morning from this ride

Today’s tentative meals:
(12/22/07)

1.
GEMMA PROTEIN
OATS
FLAX SEEDS
GRAPEFRUIT

2.
NOW fermented soy protein powder
EZEKIEL BREAD
ORANGE

3.
TOFU (nasoya lite firm)
SWEET POTATO
MUSHROOMS
GUACAMOLE

4.
TOFU (nasoya lite firm)
SWEET POTATO
MUSHROOMS
GUACAMOLE

5.
TEMPEH (soy boy)
OATS
MUSHROOMS

6.
VEGA
MUSHROOMS

7.
GEMMA PROTEIN
PEANUT BUTTER (PB)



http://www.fitday.com/WebFit/PublicJour ... ner=kurtjs

FAT: 78g
CARBS: 279g
FIBER: 70g
PROTEIN: 181g

(on fitday they subtract fiber cals from the total. I don't like this so I just add it up myself from the totals above, thus the difference in cals seen on fitday versus this total)

CALORIES: 2542cals

(fitday cals: 2445)

WORKOUT:
UPPER BODY STRENGTH/POWER WORKOUT

Back from the workout and thought I would update:

UPPER-BODY STRENGTH/POWER WORKOUT:

FLAT BENCH
couple warm up sets
125 x 5
130 x 5
135 x 5

INCLINE DB PRESS
50 x 6
50 x 5

SEATED CABLE ROWS
140 x 5
140 x 5
140 x 5

WIDE GRIP PULL-US
BW x 8
BW x 8

SEATED DB MILITARY PRESS
45 x 5
45 x 5
45 x 5

REVERSE PEC-DEC
70 x 10
90 x 10
100 x 8-10

DECLINE CLOSE GRIP BENCH PRESS
115 x 5
120 x 5
125 x 5

PINWHEEL DB HAMMER CURLS
30 x 6
35 x 6
35 x 6

This is the first time I'm trying a split like this. I just finished up a 16 week program and I'm trying to fool around over this winter break and then start a 12 week powerlifting program once the semester starts up again (Jan 22). I tried a lot of exercises that either (a) I haven't done in a while or (b) that I've never done, thus the pyramiding in weight. Next week when this day comes I'll try and either start at the highest weight I hit today or go a bit above, well see how I feel when the time comes. Overall today, I felt great. I went early so the gym was busy but there was a guy benching next to me who offered to spot me, which was very nice. Must be the X-mas spirit. Time to eat.

Nice to see the journal going! Great stuff! 2010 is a good goal. I'm looking at 2009 or possibly 2010 too

All the best, keep it up!

Today’s meals:
(12/23/07)

1.
GEMMA PROTEIN
OATS
FLAX SEEDS
GRAPEFRUIT

2.
NOW fermented soy protein powder
EZEKIEL CINNAMON RAISIN BREAD
GOJI BERRIES

3.
TOFU (nasoya lite firm)
BROWN BASMATI RICE
MUSHROOMS
WALNUTS
CARROTS

4.
TOFU (nasoya lite firm)
BROWN BASMATI RICE
GREEN BEANS
WALNUTS
CARROTS

5.
TEMPEH (soy boy)
BROWN BASMATI RICE
GREEN BEANS


6.
VEGA
GREEN BEANS

7.
GEMMA PROTEIN
PEANUT BUTTER (PB)



http://www.fitday.com/WebFit/PublicJour ... ner=kurtjs

FAT: 79g
CARBS: 291g
FIBER: 70g
PROTEIN: 182g
CALORIES: 2603cals
(fitday cals: 2469)

LOWER-BODY STRENGTH/POWER WORKOUT:
(12/23/07)

SQUAT (ATG)
couple warm up sets
135 x 5
135 x 5
155 x 5
155 X 5
155 X 5

LEG EXTENSION
110 x 10
110 x 10

HACK SQUAT
140 (+ SLED) x 3
140 (+ SLED) x 5
140 (+ SLED) X 5

LYING LEG CURL
100 x 8
100 x 8

STIFF LEGGED DEADS W/ DBs
70's x 5
80's x 5
100's x 5
100's x 5
100's x 5

ABDUCCTOR
7 x 8
7 x 8 SUPERSET THESE TWO EXERCISES
7 x 8

SEATED CALF RAISES
125 x 8
125 x 8
125 x 8

This was a good workout. I'm really trying to work on my squat form. I used to go much heavier but wasn't even beaking 90 degrees. I'm now getting a FULL ROM and I really feel it in the legs. Just have to get that weight up. Same with the dumbell deadlifts. I had a great ROM today. I touched my feet on every rep. The abducctor work is thrown in there because I was noticing a couple weeks ago on my heavy leg pressing that my knees were starting to go in ("knock knee" = not good). Have to get that glute medius stronger.
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Very nice log! Your diet seems pretty well thought out and executed. COOL!

Thanks Josh. I'm pretty anal about what I eat and what I do when I'm in the gym. I like to have a plan and dominate it!!!

(12/24/07)

1.
GEMMA PROTEIN
OATS
FLAX SEEDS
GRAPEFRUIT

2.
NOW fermented soy protein powder
OATS
GOJI BERRIES

3.
GEMMA PROTEIN
BROWN BASMATI RICE
GREEN BEANS
AVOCADO

4.
GEMMA PROTEIN
BROWN BASMATI RICE
GREEN BEANS
AVOCADO

5.
VEGA SMOOTHIE
OATS
GREEN BEANS


6.
VEGA
MIXED GREENS
(W/ SALT FREE SPIKE AND BRAGG'S APPLE CIDER VINEGAR)

http://www.fitday.com/WebFit/PublicJour ... ner=kurtjs

FAT: 71g
CARBS: 284g
FIBER: 83g
PROTEIN: 167g
CALORIES: 2443cals
(fitday cals: 2314)

12/24/07

Workout between meals #1 and #2

ABS

vert. bench leg raises
25 x 4 SUPERSET THESE TWO

weird machine crunch
25 x 4

hammer strength oblique machine (each side)
90 x 12
110 x 12
110 x 15

CARDIO!!
(trying to cut back on cardio . . . need to get big)

31 mins. on the lifefitness recumbant bike
(+5 min cooldown = 36 min total)

Resistance level = 13
Program = random
Distance = 10.17 miles
Cals burned = 360
Goal while riding = always keep RPM over 75

the recumbant bike is tougher than the upright!! I wanted to keep the RPM over 80 but it just wasn't happening.

Don't worry, the holidays haven't put me off track. The diet hasn't been as clean as I would like, but hell, it's the holidays and I need the damn calories.

Workouts:
12/25/07 (X-MAS workout)
GOLD'S GYM NEW HAVEN (different gym that I normally train at w/ a bud)

UPPER BODY #1 HYPERTROPHY

INCLINE BAR BENCH PRESS

FLAT DB FLYS

WEIGHTED DIPS

SEATED BARBELL MILITARY PRESS

STANDING SIDE DB LATERALS

DECLINE SKULL CRUSHERS

ONE ARM OVERHEAD TRI EXTENSION DB

LEG PRESS CALF RAISES

STANDING CALF RAISES

*ALL EXERCISES WERE DONE WITH ONE WARM-UP SET (ABOUT 15 REPS) AND THEN THREE WORKING SETS PYRAMIDING UP THE WEIGHT WITH REPS BEING, 10-12, 8-10, 6-8

12/26/07

UPPER BODY #2 HYPERTROPHY

DEADLIFTS
225 X 8
225 X 8
225 X 10

PRONE INCLINE TWO ARM DB ROWS
40'S X 10
40'S X 10
40'S X 10

CLOSE GRIP PULLDOWN
120 X 6
120 X 6
120 X 6

HAMMER STRENGTH HIGH ROW
70 EA. SIDE X 10
70 X 10
70 X 10

SEATED DB SHRUGS (MUCH TOUGHER SEATED VS. STANDING)
60 X 10
60 X 12
60 X 12

STANDING BEHIND THE BACK SMITH SHRUGS
225 X 12
225 X 12
225 X 12

SEATED ALT DB BICEP CURLS (WAS SPENT BY THIS TIME)
25 X 8
25 X 8
25 X 8

DIET

http://www.fitday.com/WebFit/PublicJour ... ner=kurtjs

THE TOTALS AND FOODS LISTED HAVEN'T ALWAYS BEEN CONSUMED THE LAST COUPLE OF DAYS. MORE CALS HAVE BEEN TAKEN IN THAN LISTED. TODAY IS LEG DAY (HYPERTROPHY), HAVE TO GET SOME GOOD CARBS IN.

12/27/07

LOWER BODY HYPERTROPHY

SQUAT PRESS
3 plates x 10
3 plates x 8
4 plates x 12
5 plates x 8
5.5 plates x 4

FRONT SQUATS ATG
(haven't done this in ages . . . forgot how tough they are)
95 x 10
95 x 10
95 x 10

WEIRD SQUAT MACHINE
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 8

ONE LEGGED 45 DEGREE LEG PRESS
1 plate x 10 (each leg) - 3 sets

UNILATERAL SEATED HAMSTRING CURL
60 lbs x 10 reps (each leg) - 3 sets

LIFEFITNESS ABDUCTOR (SUPERSET WITH HYPEREXTENSIONS)
70 X 15
80 X 10
80 X 10
85 X 8

WEIGHED 45 DEGREE HYPEREXTENTIONS
BW X 15
45 lbs plate x 15 - 3 sets

STRETCH FOR A COUPLE MINS POST LIFT

12/28 & 12/29

Both days off from the gym. Normally I would have done cardio on at least one of these days but I need to really minimize the cardio. The only times in my life that I have been able to gain weight have been when I stopped doing cardio. Thus, I have halted the cardio for the time being. I may bring it back, but as of now I'm content with lifting 5-6 days per week.

12/30/07

On tap for today is chest and biceps. I'm actually going to be training with another VBB forum member - Harley - who is in town. This should be fun. We've never met before but talked through PMs for a bit now.

My training split this week will be different from last weeks because I'm training with different people. I think on tues and weds I'm going to train with another friend at a different gym - legs and back. This is going to be a tough week - looking forward to this. I'll post stuff from todays workout later today.

Tenetive totals for today:

Fitday cals - 2454
fat - 62 g
carbs - 308 g
fiber - 86 g
protein - 207 g

(Cals - 2618)
http://www.fitday.com/WebFit/PublicJour ... ner=kurtjs

I'm actually not in agreement on your diet and type of training for muscle building. But I wish you the best and good luck with your goals. I'll be watching.