Vegan Bodybuilding & Fitness

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 Post subject: AWS Journey.
PostPosted: Tue Nov 03, 2015 4:18 am 
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Rabbit

Joined: Thu Oct 22, 2015 5:42 am
Posts: 20
Hi,

Finally decided to kick my butt back into shape.
I am 28, 183cm tall and weigh 207lbs.
Goal: Get weight down to 170lbs, get my overall cardio up to scratch.
Hoping to hit about 180lbs by the end of the year.

I guess you could say this journal is a must for me. There have been times in the past where I have
put on weight but managed to lose it quite easily a few weeks after.
This is the first time in years that I have got to this weight level.
I've started breathing heavily more, getting tired/loss of energy extremely quickly and experiencing
anxiety a crazy amount more than in previous years.
I don't really have any specific evidence that points to my weight triggering these issues, but I have never felt
like this before until I gained the weight :)

Training will be 6-7 days a week.
Some of those days will be just a light cardio session, the others lifting sessions.
Will post as each day approaches.
Also will be posting starting pics end of tomorrow night.

Diet - Starting out at about 1800 calories, while watching body weight and energy throughout workouts to determine
if I will be upping calories.
Specifics - Protein:150.8 Fat:29.4 Carbs:189 Calcium:655.5 Fiber:36.5 Calories:1711.5

Do or die time :D


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 Post subject: Re: AWS Journey.
PostPosted: Tue Nov 03, 2015 9:58 am 
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Rabbit
User avatar

Joined: Sat Jul 18, 2015 7:09 pm
Posts: 110
Location: FL
I think it's great that you want to make an improvement in your health and quality of life; HOWEVER, I think your weight loss plans are unrealistic. You're expecting to drop 27 lbs in 8 weeks, which is 3.4 lbs/week. In order to accomplish this, you need to operate at a 11800 kcal deficit per week, or ~1700 kcal deficit per day! IOW, your expected results aren't going to happen...and you're going to get frustrated...which is usually followed by loss of motivation.

Suggest you plan for the long term...operate at a 500 kcal/day deficit, and plan on losing one pound per week. I know you're in a hurry, but patience and monitoring results, along with managing progress and inputs are key. As for your macros, I think your protein is a bit high (gasp!) and your fats are a little low. (fats are SUPER important)

Good luck!


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 Post subject: Re: AWS Journey.
PostPosted: Tue Nov 03, 2015 9:52 pm 
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Rabbit

Joined: Thu Oct 22, 2015 5:42 am
Posts: 20
Hey,

Two years ago, back to the non vegan days, if I was not eating about 190-220g of protein
Nothing would grow on me. I went a while around 160-170g mark and my strength suffered
Greatly.

This is the first time I'm going this low. The reason being is because every vegan lifter and every
article/video I have viewed created by one have all stuck to a lower protein intake and a really
High carb intake.

Yeah I knew eating 1700 would be a bit low. My maintenance level is roughly about 2600 so I'm going to change it to about 2200. I guess it's impatience :)


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 Post subject: Re: AWS Journey.
PostPosted: Wed Nov 04, 2015 7:58 am 
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Rabbit
User avatar

Joined: Sat Jul 18, 2015 7:09 pm
Posts: 110
Location: FL
Just to clarify, 1700 kcal/day is actually way too much...you would need to create a deficit of 1700 kcal/day! (IOW, intake of 900 kcal/day)

Anyhow, I hear you on the protein...I believe that slightly too much protein is better than inadequate protein. I weigh 15 lbs less than you and regularly eat 225-240g of protein per day, which is 1.2g/lb bodyweight based on my short term weight goal...bodybuilding circles would consider this in the bottom-middle of the range for gaining.

However, by convention for athletes, fat intake is typically recommended .35g-0.5g per pound of bodyweight. You're not even half way to the minimum, even if calculated at your short term target weight of 180 lbs.

If anything, I think you need to "make room" in your diet for more fats...at least get to the minimum. Your protein could give a little, since you're working a deficit strategy. Carbs could give a lot...if that works for you.


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 Post subject: Re: AWS Journey.
PostPosted: Fri Nov 13, 2015 4:11 am 
Offline
Rabbit

Joined: Thu Oct 22, 2015 5:42 am
Posts: 20
Spent the entire week getting my max lifts.
I've worked my program around the main lifts.
Was going to start my program seven days ago but since I have not lifted anything in quite a long time, I thought
I'd get everything right.
Squat - 122kg/268lbs
Bench - 85kg/187lbs
Deadlift - 150kg/330lbs
Military Press - 42kg/92lbs
Clean - 45kg/99lbs

Feel like crap posting starting photos but hey.. needs to be done :D
Sore as hell after the first week but pumped to start from scratch tomorrow :D


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 Post subject: Re: AWS Journey.
PostPosted: Mon Nov 16, 2015 7:17 am 
Offline
Rabbit

Joined: Thu Oct 22, 2015 5:42 am
Posts: 20
Day 1 - 16/11/15

Lat pulldown - 40kg x15, 65kg x15, 50kg x15
DB Rows - 25kg x10, 20kg x10, 25kg x6, 20x4
Seated Row - 40kg x25, 30kg x25, 30kg x25
DB Curl - 10kg each hand x 12reps x 3 sets
BB Curl - 18kg x12 x2sets
Hammer Curl - 2x12x 5kg each hand
10min Liss on treadmill

Today's workout was a bit all over the shop.
Worked late and had just made it into the gym before it closed.
Changing my workouts to mornings from now on.
Change of food, tons of water, feeling good :D


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 Post subject: Re: AWS Journey.
PostPosted: Tue Nov 17, 2015 12:05 am 
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Manatee

Joined: Fri Jun 29, 2012 2:21 pm
Posts: 230
Better to get a workout in, than not. I like working out in the mornings better.


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 Post subject: Re: AWS Journey.
PostPosted: Tue Nov 17, 2015 8:37 am 
Offline
Rabbit

Joined: Thu Oct 22, 2015 5:42 am
Posts: 20
Day 2.

Military Press - 40kg x10, 40kg x8, 40kg x7
Seated DB Press - 10kg x15, 15kg x15, 15kg x12, 15kg x12
DB Raises - 4x 7kg each hand x 15
Upright Rows - 20kg x15 x3
Bent over rear delts - 7kg each hand x12reps x 3 sets
Front Raises - 7kg each hand x12reps x 2 sets


Ate a little bit under today. Didn't really stop to eat throughout the day
so had to cram it all in towards the later part of the day.

On to day 3 :D


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 Post subject: Re: AWS Journey.
PostPosted: Thu Nov 19, 2015 4:35 am 
Offline
Rabbit

Joined: Thu Oct 22, 2015 5:42 am
Posts: 20
Day 3 -

Today was supposed to be an off day according to my program.
Did some light cardio after work just to keep motivated daily.


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 Post subject: Re: AWS Journey.
PostPosted: Thu Nov 19, 2015 4:41 am 
Offline
Rabbit

Joined: Thu Oct 22, 2015 5:42 am
Posts: 20
Day 4 -

Full body compound day.
DB flat bench press - warm up, 50kg x 6 - set - 60kg x6, 60kg x6, 65kg x5, 65kg x6, 65kg x6.
Squats - warm up, 60kg x3, 70kg x2 - set - 80kg x6, 80kg x6, 80kg x6, 90kg x3, attempted 100kg failed.
Military Press - 40kg x8, 40kg x6, 40kg x5.

Was unsure how my squats were going to go as during the week of testing my maxes I was extremely sore for the
following few days.
It actually turned out alright. Four days into eating the exact same thing and tracking everything and I feel good.
Felt really good going into the gym today.


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 Post subject: Re: AWS Journey.
PostPosted: Thu Nov 19, 2015 5:05 am 
Offline
Rabbit

Joined: Wed Dec 04, 2013 7:34 am
Posts: 66
gotta agree with jmf... havent been doing it for long, but so far my protein has been low, have tried high protein for a few months, but the only thing that really affects my strength is overall lowering of calories for me... high protein didnt help... my fats are also quite low too


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 Post subject: Re: AWS Journey.
PostPosted: Fri Nov 20, 2015 9:16 am 
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Rabbit
User avatar

Joined: Sat Jul 18, 2015 7:09 pm
Posts: 110
Location: FL
Good on you for posting pics...it will help keep you accountable. Also, get your body measurements while you're at it, and but only update once per month. IMO, you should be tracking weight, 3+ skinfold sites (bodyfat %), shoulders, chest, biceps, forearms, waist, hips, quads, calves Keep your sights on that monthly "progress check day"

...and I like that you're focusing on [more challenging] compound exercises.

How is your calorie/macro tracking going?


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 Post subject: Re: AWS Journey.
PostPosted: Sun Nov 22, 2015 2:53 am 
Offline
Rabbit

Joined: Thu Oct 22, 2015 5:42 am
Posts: 20
Day 5 + 6

No workouts.
Day 5 was supposed to be a rest day.
Day 6, gym closed earlier.
Unfortunately my gym is not 24hr.
Tried to get into a couple of 24hr gyms but because you need a keycard to get in at night, no chance.
It's crap that some 24hr gyms require a key pass to get in, only because I couldn't get in
to any for a one off session, but for safety it's great lol.

Diet still on track, feeling quite well :D


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 Post subject: Re: AWS Journey.
PostPosted: Sun Nov 22, 2015 2:59 am 
Offline
Rabbit

Joined: Thu Oct 22, 2015 5:42 am
Posts: 20
Day 7

DB Bench Press - 50kg x15, x11, x10
Incline DB - 40kg x15, x10, x8
DB Flys - 15kg each hand x15, x15, x15
Hi Cable Flys - 15kg each side x20, x20, x20, x20
Dips - Could not even get one. Well if you count a half assed dip then maybe.
triceps were so fatigued. Felt crap not being able to do it.
Cable rope pulldowns - 40kg x8 superset with 20kg x12, 50kg x8 superset with 30kg x12, 50kg x8 superset with 30kg x12,
50kg x7 superset with 30kg x12, 50kg x6 superset with 30kg x12
DB Overhead extension - 15kg x10, x12, x13

Well triceps were absolutely weak today. Gotta work on those fellas :)


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 Post subject: Re: AWS Journey.
PostPosted: Sun Nov 22, 2015 3:08 am 
Offline
Rabbit

Joined: Thu Oct 22, 2015 5:42 am
Posts: 20
Thanks JMF

To be honest I've stuck to these for the last seven days and still feel awesome.
I red you're advice but I chose to continue with these current macros because it's a diet/training program that
I am following.
I promised to stick to this diet/training layout so I'm going to see how it works out.
It's supposed to be for four weeks, so we'll see how it goes.

Foods -
Bananas
Falafel
Black Beans
Brown Rice
Oat Milk
Oats
Spinach Leaves
Tomatoes
Red Split Lentils
Avocado
Sun warrior protein
Sugar Free RedBull

Totals - Protein: 112.8g, Fats: 33.6g, Carbs: 273.4g, Fiber: 40.7g and Calories: 2096.5


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