Vegan Bodybuilding & Fitness

Well, I'm keeping track of what I'm eating for my own personal goals, so I might as well post it here! Trying to, over the course of the next several months or year, put on 10-15 pounds and some actual muscle. I currently weigh about 155. It has thus far been extremely difficult for me to put on weight, and I was already a heavy eater (fast matabolism, lots of cardio), so I gotta really make sure I eat a ton!


12/18

large bowl of kashi cereal, soy milk

bowl of black bean salad,
coconut/peanut sauce

smoothie: juice from 4 oranges,
almonds, blueberries, banana,
4 scoops hemp protein powder

quinoa w/ coconut/peanut sauce

homemade hemp protein bar

burrito w/ beans, quinoa,
tahini sauce, salsa

bowl of quinoa, black bean salad,
coconut/peanut sauce

Totals: ~2,800 calories, 117 g protein

12/21

ezekial burrito w/ bean salad,
quinoa, salsa

half a bottle of kombucha

juice from kale, beets, apples

smoothie w/ juice from 2 huge
oranges, 1 banana, hemp protein
powder, blueberries, scoop of PB,
almonds

whole wheat pita w/ mashed chickpeas
and aoli

coconut butter, agave nectar, hemp
seeds, cacao nibs
banana

homemade whole wheat ginger-
oatmeal bread, hummus,
glass of soy milk

bowl of brown rice pasta, chreese

bread, mashed garbanzo beans, aoli,
mustard


About 2660 calories, 77 g of protein. Not enough calories, damnit! It doesn't help when I wake up at 11AM and don't start eating until 12

Weetabix cereal w/ soy milk

juice from kale, beet, apple, carrot, ginger

smoothie w/ juice from 2 huge
oranges, 1 banana, hemp protein
powder, blueberries, scoop of PB,
almonds

bowl of black bean salad, quinoa,
coconut ginger peanut sauce

bowl of brown rice, almonds,
hemp seeds, hemp oil

brown rice, spinach, coconut
ginger peanut sauce


brown rice, spinach, coconut
ginger peanut sauce

ginger oatmeal bread with PB,
soy milk
two large bowls of homemade
chili and cornbread
3175 calories, 92 g protein

Woo, I finally cracked the 3000 calorie mark!!

12/23

banana

oatmeal w/ soy milk and agave

chili

toast w/ PB and jelly

juice from collards, beets, apple,
carrot, ginger

smoothie w/ 4 medium oranges, banana,
almonds, hemp protein, blueberries

quinoa, hemp oil, hemp seeds, chili

chow mein, pie pa tofu balls w/ broccoli,
brown rice, spring roll from Shangrila

slice of German chocolate cake from
Herbivore, coffee


3260 calories, 83 g protein

All right, over 3000 two days in a row! I'm making progress here. Also worked out pretty hard today, so I don't feel too guilty eating the shit food.

Alright, I need to get back into this. I'm eating lots, but not doing enough cardio...getting stronger, but also getting a bit of a gut!

Today:

Weetabix cereal w/ soy milk

Sunshine burger w/ 3 Ezekial's sprouted corn tortillas, ketchup+mustard

PB+J on homemade whole wheat masala bread

handful of olives

2 huge bowls of potato-leek-lentil stew, brown rice

pint of Maggie Mudd's peanut butter palooka ice cream (hangs head in shame)

apple w/ PB

i like your diet dude! but you should try to add more protein i think. at least if you wanna build muscle.

I've found that cardio and building muscle (with a fast metabolism like you have) do not go together. Then again, it depends on how much muscle you want to have, and what kind of muscle fibers you have (which with fast metabolism is usually the fast twitch fibers predominates).
You are going to have to add a protein shake somewhere in your diet, or more of the homemade hemp bars (I take a hemp protein drink personally cause the excess carbs from the oatmeal, etc., in the bar is not needed with all the other fibrous carbs I eat from my other foods like you do).
Perhaps balancing portions of food also, so as not to get a gut. I personally just take the gut. I put on a few pounds while I am bulking up during the winter time. That way I know that I am putting just a little too much in my body, but plenty to build on (as long as the protein is there, and the carbs are also needed to help build the muscle).
Also need to stress the importance of sleep/rest for recovery.

Thanks for the pointers, I'll take them into account!

I can't not do cardio, though--for my lifestyle and my knee injuries I need to keep it up. If it sacrifices a bit of muscle, that's okay!

1-23-08

Shredded wheat cereal w/ soy milk

banana

smoothie w/ banana, juice from 4
oranges, hemp protein, blueberries, PB

bagel

half a kombucha

2 pita sandwiches with homemade
falafel, hummus, parsley

2 pieces of homemade whole wheat
chickpea bread w/ jelly

tempeh burrito w/ onions, brown rice,
broccoli, tomato sauce (I put way too much cayenne on this, Robert you'd be sweating and redder than the tomato sauce!)

~2510 calories, 80 g protein


Today at the gym I did:

5 minutes on the rowing machine
17 minutes on the bike with moderate resistance

barbell bicep curls:
10x45
10x45
10x45
10x45
10x45

incline sit ups:
20
left side x 10
right side x 10
20
left side x 10
right side x 10
15
left side x 10
right side x 10

shoulder press:
10x120
10x120
10x120
10x120
10x120

some leg things

Nice to see you back on here! Hope to bump into you again one of these days when I'm in California.

Say hi to the VegNews crew for me

Cool to see you eating and training log is back in action too.

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

I think there's a good chance I'll be in the Land of Ports by summer at the latest. We love it up there so much! We'll have to work out again. And sweat it up at Van Hanh

haha, sounds great to me! I'm off to bed. Good to see you back into it.

Take care, train hard and eat plenty!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

2 pieces of whole wheat chickpea bread w/ PB and jelly

glass of soy milk

whole wheat pita with baked falafel, parsley, lemon juice, tahini

raw nachos, Asian kale-sea veggie side, raw nut milk ice cream with caramel from Cafe Gratitude

2 large bowls of spinach pasta with tomato sauce, tempeh, and olives

Probably about 2500 calories today, hard to say exactly.

1-25

11AM:
banana
juice from 2 oranges

12:30AM:
2 pieces whole wheat chickpea
toast w/ PB and jelly
2 tbs. choc. hemp protein powder
in cup of soy milk


2:00PM
Gym—32 oz. water

3:30PM
cinnamon raisin bagel
choc. Active Greens bar

4:00PM
sandwich w/ 2 pieces w.w. chickpea
bread, sunshine burger, hummus,
ketchup, kale
16 oz. water

7:00PM
Smoothie w/ fresh squeezed OJ, banana,
blueberries, PB, hemp protein


9:00PM
2 huge bowls of brown rice pasta w/
cucumber, red bell pepper, olives,
balsamic vinegar, garlic, jalepeno,
green onion, nutritional yeast, lemon

32 oz. water

3130 calories, about 100 g of protein...really happy with today's intake.


Gym:

5 minutes on the Jacob's Ladder scary climbing machine

bench press:
125x7
115x7
115x7
105x7
95x12

sit-down thing pulling weight toward my chest machine:
110x10
110x10
100x10
100x10

incline ab crunch:
20
left side 10
right side 10
20
left side 10
right side 10

chest crunch thing:
60x10
60x10
60x10

that thing where you hold yourself up vertically on your arms and lift your lower half forming a 90 degree angle with your body:
15
10
10
10
10

Gym today:

incline situps:
20
left 15
right 15
20
left 15
right 15
20
left 10
right 10
20
left 10
right 10

chin ups:
20
15
10
10
10
10

that forearm workout where you have a bar with a rope around it and a weight attached to the bottom and you curl the rope around the bar (anybody who knows the names of these things please feel free to enlighten me!):

(down and back up=1)
5lbs.x2
5x1
5x2
5x2
5x2

Some random leg stuff (hack press, leg press, etc.) on low weights cuz of my knee problems.