msn77 Posted July 1, 2014 Share Posted July 1, 2014 I used to workout frequently but have taken a few years off. I have been veg for 22 years and vegan for the last 10. I hope to use this as a motivational tool as I get back into a regular exercise routine. I am 5'7" and 171 lbs. My goal is to add muscle and shed the excess fat that has accumulated around my belly while maintaining a weight between 160 - 170 lbs. Link to comment Share on other sites More sharing options...
C.O. Posted July 7, 2014 Share Posted July 7, 2014 Cool. Thanks for sharing your journey with us. I know it takes some balls to put up pics on the net. This is a safe place to do it though for sure. Keep pushing and those next set of pics will show your progress for sure. Link to comment Share on other sites More sharing options...
msn77 Posted July 29, 2014 Author Share Posted July 29, 2014 It's been almost one month, while that is not much time I feel like I am starting to see some small changes. I have not adjusted my diet much at this point and am working out for approximateely an hour 5 days per week 1 month progress Link to comment Share on other sites More sharing options...
C.O. Posted August 1, 2014 Share Posted August 1, 2014 What does your diet consist of mainly then? Link to comment Share on other sites More sharing options...
msn77 Posted August 7, 2014 Author Share Posted August 7, 2014 A typical day of meals for me would be the following Breakfast:1 serving Stoneyfield Farms Soy Yogurt1 Bagel 2 Tbsp Peanut Butter Morning Snack:2 oz Almonds1 pt Berries (blueberries, raspberries, strawberries) Lunch:2 Veggie Burger PattiesLarge Salad (mixed greens, carrot, cucumber, tomato, green pepper) Afternoon Snack:2 Bananas Dinner:1 Cup Brown Rice1 Cup Beansa plate full of sauteed vegetables Link to comment Share on other sites More sharing options...
C.O. Posted December 18, 2014 Share Posted December 18, 2014 How's progress been since August? Link to comment Share on other sites More sharing options...
msn77 Posted June 18, 2015 Author Share Posted June 18, 2015 Update: It's been just about 1 year since I posted. Progress has been slow on the recomposition, reasons being I have not made large changes to diet or added in any cardio. Height 5'7" Weight 165lbs. While recomposition has been slow going I have definitely gotten stronger, one year ago my bench press and squat were both 100lbs. Here is a sample workout Workouts:Monday- High Back Squat 5x10 175lbsOHP 5x5 95lbsBench 5x5 170lbsPendlay Rows 5x5 135lbsPull-Ups 3x8 Dips 3x15Cable Fly 3x10 70lbsTricep Push-Down 3x10 120lbs Wednesday - Deadlift 5x5 275lbsPendlay Rows 5x5 135lbsPull-Ups 3x8 Straight Arm Pull-Down 3x10 110lbsSeated Cable Rows 3x10 190lbsLat Pull-Down 3x10 110lbsPreacher Curl 3x10 65lbs Friday -High Back Squat 5x10 175lbsFront Squat 3x10 135lbsBench 5x5 170lbsPendlay Rows 5x5 135lbsPull-Ups 3x8 Leg Press 3x10 270lbsLeg Extension 3x10 110lbs If I have free time during the week I will sometimes make it to the gym for a forth day where I add in more squats, dead lifts, and bench presses. I have also been considering adding in more pressing exercises, such as military press, arnold press, and skull crushers to try and increase my OHP and bench press. Link to comment Share on other sites More sharing options...
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