Vegan Bodybuilding & Fitness

Sunday's food (1696 cals):

1 c Cocoa dyno-bites, 1/2 c soy milk

1 serving (1/8 recipe) cajun beans w/TVP, 1 roma tomato, 1 tofutti cutie

1 lb leafy greens, 1/2 jumbo onion, 1 red bell pepper, 1 c hi-lo, 20 almonds, 2 tangelos, 1/4 c raisins, 2 tofutti cuties

Yesterday's food (1776 cals):

boca burger, slice FF multigrain bread, 2T flaxseeds

CLIF builder's bar

1 lb. broccoli, 1 med grapefruit, 1 tangelo, 1 carrot, 12 almonds

1/3 lb edamame, 2 oz pinto beans

1/3 lb edamame, 2 oz pinto beans

Yesterday's workout:

SS1
walking lunges (3x20 per leg/40 total)
leg curls on exercise ball (3 to fatigue, working up to 3x20)
SS2
db step-ups (3x20 per leg/40 total)
Romanian deadlifts (3x20)
SS3 (WUx15, 3x9)
db rear delt fly
seated calf raise
standing calf raise

20 min SS stairmaster

Did PT exercises for rotator cuff last night, took some ibuprofen, iced 20 mins. After I sign off here, will ice 20 mins--plan to ice AM and PM.

Have been doing affirmations.

Skipped gym this AM...was planning to go and do upper body workout even though shoulders are still a bit cranky...but I was so anxious last night about work stuff that instead of falling asleep at 10 as planned, I tossed and turned until 1! Slept fitfully until 5:55. 6 is time to get up for the gym. My heart was racing, and I felt terribly alert and hypervigilant, but on less than 5 hours sleep, I though it's not wise to further stress my body by doing a workout. Could I have gone and just done cardio, improving circulation to my shoulder? Yes. Should I have? Maybe. But I was feeling so OFF! I set the alarms for 8 and didn't sleep, just lay in bed tossing and turning again for 2 hours, heart pounding, feeling hot and then cold. No fever...98.3, but my temp usually runs low, like around 97-97.5. My face still feels flushed, and I'm still feeling OFF.

Work is a major source of stress for me right now. That, combined with stress about other areas of my life, including the when-the-hell-is-my-body-going-to-stop-getting-injuries area, gives me plenty of stuff to work on in terms of learning to lower my anxiety and remain serene in the face of crappiness.

My shoulder is feeling ever so slightly better. I hope this continues. Tomorrow, I won't be working out, but I will on Thursday and Friday, and I plan to do so again Saturday to make up for today. Sunday will be a rest day.

Another plus: my eating has remained stable. Granted, on the weekends I've eaten more than I NEEDED, but to a FAR lesser degree than in the past. And my weight is at its lowest in about a year, I think.

All that being said, though, I intend to focus my efforts as I transition into my next training cycle primarily on fat loss as opposed to muscle gain, given the iffiness of my joints lately...and given that when I looked at myself in the mirror and thought again about posting photos for feedback, I thought, "Man, I look soft." If I'm embarrassed by my fat, maybe that's a clue. Once I'm ultra-lean, and once my body remains pain-free for at least a month or two, maybe then it's time to try a bulking phase.

_________________
Knowing is not enough; we must apply. Willing is not enough; we must do. - Bruce Lee

Training/food log: viewtopic.php?t=7620

Please visit and comment--feedback appreciated!

Did affirmations as scheduled last night and this AM.

Today was a rest day (12 hour work day).

Yesterday's food (1496 cals):

boca burger, slice FF multigrain bread, 2T flaxseeds

1 lb. broccoli, 1 med grapefruit, 1 tangelo, 1 carrot, 12 almonds

1/3 lb edamame, 2 oz pinto beans

1/3 lb edamame, 2 oz pinto beans

Looks like today should shape up to be the same, food-wise. Interesting: when I'm working out 4-5 days a week like usual, I'm just as hungry on rest days as on active days. But since taking time off to let my shoulder heal, my overall appetite is lower. Well, that actually only kicked in this past weekend. Still, it's kinda nice, because I'm learning all over the place that I can trust my body.

That being said, my shoulder is feeling 95% better, but then again, I'm taking ibuprofen to really get any inflammation DOWN. Tomorrow, I meet w/a trainer at the gym to talk about next steps in switching up my routine. I'll ask her when it's safe to resume upper body workouts. I want to restart that, like, yesterday.

But I thought of a corny slogan to try to remember when I'm tempted to work out when I perhaps shouldn't: slow today, grow tomorrow. I don't want to undermine my long term fitness goals by pushing too hard and putting myself out of commission for even longer. Patience, patience, patience. And a willingness to let go of black-and-white thinking. These are the things I shall try my utmost to master in this journey through injury and recovery.

_________________
Knowing is not enough; we must apply. Willing is not enough; we must do. - Bruce Lee

Training/food log: viewtopic.php?t=7620

Please visit and comment--feedback appreciated!

Affirmations completed as scheduled.

Today's workout:

All supersets are 3 sets.
SS1
1-leg wall sit (30 sec, 25 sec, 30 sec)
decline crunches to fatigue
SS2
leg press, 20 reps
decline leg lifts to fatigue
SS3
butt blaster, 20 reps
leg ext, 20 reps
leg curl, 20 reps

20 min moderate SS stairmaster

45 min foam roll/stretch

I slept poorly last night after a late night awakening to go pee, which turned into another hour awake worrying about my oldest dog, who had just had a seizure and then (for the first time after a seizure--she's had them for a while) had difficulty walking or doing anything but just lying there. We helped her get to the bedroom, and after about an hour on the bed, she started grooming herself and shifting positions. Then, I was able to sleep. This AM she's OK. Poor old lady has had some health issues intensify recently, and it's breaking my heart. That's all I'm going to write, because I'm not about to start crying 30 min before going to work. All this to say I'm friggin' TIRED today, I'm operating from a sleep deficit that started the last week of August (also dog-related), and so my workout today wasn't as intense as it used to be.

Met w/trainer today, and she said go ahead and lay off the upper body heavy weights. I brought in a magazine article that features a 2-day whole body split--basically mostly body weight work, like decline pushups, planks, lunges, jumping over the bench...plyo drills. It's been for-friggin-ever since I did this type of workout, and it's time for a change, esp given my recent injuries. So for the next 8 weeks, instead of doing my bodybuilding style routine with machines and free weights, I'm going to a plyo circuit that's designed to take 30-40 mins followed by 20 min cardio (as opposed to an hour plus of weights followed by 20-25 cardio). This will save me time, give my joints a break from the heavy lifting, and help me drop some fat, which I want to be my focus for now. I am scared of losing hard-earned muscles, but my body needs a change...and I've been spinning my wheels lately waffling between fat loss and muscle gain, with little of either happening (until recently...I think lately, I've been dropping some fat, as evidenced by my dropping weight, losing inches, and clothes being looser). So might as well go with it.

Per my trainer, if my shoulder still isn't feeling 100% by Monday, when I'll start this circuit, still OK to do most of the exercises, but some will need to be modified, and she showed me which ones. I'm feeling about 96% healed (better than yesterday, but not up to 99%--scientifically measured, of course)!

I'm going to continue to ice 20 mins morning and evening through Sunday night, then switch to heat on Monday. Per trainer, icing too long can cause the muscles to stiffen and problems to worsen. I have some epsom salts, which I can put on a hot towel for the PM heat therapy.

Yesterday's food (1496 cals):

boca burger, slice FF multigrain bread, 2T flaxseeds

1 lb. broccoli, 1 med apple, 1 tangelo, 1 carrot, 12 almonds

1/3 lb edamame, 2 oz pinto beans

1/3 lb edamame, 2 oz pinto beans

Folks, let's just say my digestive system has been making itself known since starting the broccoli. I boil it for a couple of minutes (raw broccoli would have caused sufficient digestive distress that our house would have burned down while I slept, I'm sure), but still my body is protesting. I may lay off the broccoli or I may wait it out to see if my system adjusts. Dunno yet! Meanwhile, sorry to say I'm taking non-vegan Gas-X and, when I remember before eating the offending meal, non-vegan Beano. (Didn't even think about the vegan implications when I bought the Beano...the Gas-X I settled on figuring big picture wise, I'm doing the best I can). Next time, I'll hit Sprouts or While Foods and look for some digestive enzymes.

_________________
Knowing is not enough; we must apply. Willing is not enough; we must do. - Bruce Lee

Training/food log: viewtopic.php?t=7620

Please visit and comment--feedback appreciated!

Did affirmations as scheduled.

Yesterday's food (1766 cals):

boca burger, slice FF multigrain bread, 2T flaxseeds

CLIF builder's bar

2 tangelos, 1 carrot, 12 almonds

1/3 lb edamame, 2 oz pinto beans

1 lb. broccoli

1/3 lb edamame, 2 oz pinto beans

Gave my shoulder another rest day today, but went on a 40 minute hike. I even ran down the mountain! My flat foot is hurting badly now, but it felt OK at the time. Shoulder pain is so almost gone. Glad to be changing my workout routine. If it feels all better tomorrow, I'll run through a "dress rehearsal" of my new circuits, just doing 1-2 reps to make sure I get the feel for how to do each exercise. If it DOESN'T feel better, I'll just run through the lower-body moves.

_________________
Knowing is not enough; we must apply. Willing is not enough; we must do. - Bruce Lee

Training/food log: viewtopic.php?t=7620

Please visit and comment--feedback appreciated!

Did affirmations as scheduled. Did NOT, however, work out today as planned. Why? I woke up with my shoulder STILL slightly sore, AND my lower body achy from yesterday's hike. Decided, "OK, 2 more days of serious R & R, then on Monday, full throttle training with my new, shoulder-safe program will commence!"

This is not at all like me. I have not taken days off training except when physically incapable of moving in several years. Part of me is slightly concerned that I'm not working hard enough...but most of me knows myself well enough that if it were wise to be training today, I'd be doing it. Matter of fact, I'm much more likely to train when it's not wise to do so than NOT to train when it IS wise. So today and tomorrow are devoted to resting and healing.

Monday, the intensity begins! I'm so excited! And it'll be a good opportunity to see if and how my shoulder responds to different training. The high reps and body weight work may encourage circulation and help any remaining soreness.

The soreness is mostly when I have to twist my shoulder with my elbow bent...for example, when pouring out of a pitcher into a glass that's on a high surface, or when reaching into a bin that is high up (say close to shoulder height) to get something out of the bottom of the bin (below elbow height). I never have to do this during a workout, so I figure I'm OK to start the light weight, high rep, interval style training. And I've got the OK from a trainer, and I've gotten the modifications that will make the workouts easier on my shoulder.

I'M GOING TO BEAT THIS THING!!!

Yesterday's foods (1856 cals):

boca burger, slice FF multigrain bread, 2T flaxseeds

1/3 lb edamame, 2 oz pinto beans

1/3 lb edamame, 2 oz pinto beans

Binged on salad (ate until stuffed...not great, will try to watch this): 1 lb leafy greens, probably the better part of an extra large onion, 2 apples, 1 tangelo, 1.5 c Hi-Lo, 12 almonds.

So stayed up a couple hours later to give my body time to digest before going to sleep.

The broccoli just can't be part of my food plan any more, at least not in such large quantities. Thursday night after I ate it, literally within minutes (even though I took the beano before and the Gas-X after), my belly started to swell. My pants, which fit with a bit of extra room pre-broccoli, ended up having love handles hanging over them and cut uncomfortably into my belly. I closed the door to my office, thanked God it was late and most everyone had left, and farted and farted and farted! I could hear the gurgling and squeaking in my gut. When I got home and changed into my jammies, I looked pregnant. Seriously, I looked pregnant. When I woke up that morning, I had looked ripped. So the rest of the broccoli is going to the doggies. It's not worth the diarrhea and constant discomfort. I think I may be allergic.

So some tweaking to my food plan is in order. I had incorporated the broccoli because I could eat it easily at work, whereas eating salads takes me a long time and I need to do it at home...but was trying to cut out the late-night (within 2-3 hours before bed) eating and the high-sodium salad dressing right before bed. I could eat my salad before going in to work, but that's when I usually check email and take care of my personal business. Of course, I could do that after work instead...I'll figure something out.

Blather, blather, blather! Hope everyone's having a fantastic weekend so far!

_________________
Knowing is not enough; we must apply. Willing is not enough; we must do. - Bruce Lee

Training/food log: viewtopic.php?t=7620

Please visit and comment--feedback appreciated!

I've taken a long break from posting. I've been struggling with depression over my shoulder injury. Here's what I posted in the "general bodybuilding" section:

So I noticed a few weeks back my shoulders weren't feeling so good during my chest workouts, which involved pushups on a medicine ball, barbell bench press, barbell incline press, and barbell decline press. I made the brilliant decision to think, "Ah, probably nothing. No need to change any exercises!" The pain would go away after the workout...and then a couple of days later...and then, it didn't. [Kicking self for not switching exercises at the first hint of discomfort ] I took two weeks off lifting, noticed my shoulder felt mostly better, then did very light weight, full-body workouts emphasizing plyometrics--upper body stuff was different styles of pushups and light dumbbell presses while doing traveling lunges. Shoulders felt fine during the whole week, but on the weekend, the pain was worse again. I saw the doctor on Monday, and he said I've got shoulder impingement syndrome. I'm now doing rotator cuff exercises with 16-oz cans 5x/day and have stopped upper body workouts.

I was going to do extra cardio and lower-body work while my shoulder heals, but now my knee and foot are hurting. The high-impact plyo stuff just has never felt good to my feet and joints. It just feels like my whole body wants a rest. I've lost my appetite (VERY unusual for me) and have been struggling with depression. For years, I've looked to my workouts as giving my life a sense of mastery, the part of my life where I'm always learning and seeing improvements, even if I'm struggling with everything else. I want to be patient and accept that my body needs time to heal, and I want to identify other areas of my life where I can create meaning and a purpose, but I want even more to be lifting hard and heavy again. I keep thinking of my body going soft and losing all the muscle I've worked so hard to build. I feel anxious that my injuries won't heal properly and I'll never be able to lift again. I am having trouble accepting things as they are now.

So I've got two questions for the group:

1) Anyone ever deal with shoulder impingement before? How did recovery go for you?

2) Any thoughts on dealing with the psychological aspect of being injured?

I suspect the powers of the universe are encouraging me to find other sources of self-esteem outside the gym. Stupid universe with its life lessons!

I'm not so concerned any more with calories, though I'm tracking them for my challenge with "Joe." However, they've been much lower than before, and my weight's dropped to its lowest in 15 years. Weird. But I'm hungry now, so I'm going to enjoy some food. I'm trying to honor my body's desire to just rest and heal. But the pain is a real downer.

_________________
Knowing is not enough; we must apply. Willing is not enough; we must do. - Bruce Lee

Training/food log: viewtopic.php?t=7620

Please visit and comment--feedback appreciated!

I have absolutely no advise for you. But, I was very excited to find you here. I live in Glendale and don't know any vegans,especially any that are female and work out. I would so love to contact you so I am going to PM you right now. Your log is great. I wish I had the patients and energy to do that. I am working on it (even though it's still in more of a mental phase).