Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Fri Dec 19, 2014 1:21 pm

All times are UTC - 5 hours




Post new topic Reply to topic  [ 70 posts ]  Go to page Previous  1, 2, 3, 4, 5  Next
Author Message
 Post subject: Re: Feeding
PostPosted: Fri Oct 31, 2008 6:01 pm 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
October 31, 2008

7:30am
smoothie:
handful of strawberries
half of a banana
1 packet of amazing grass greens
1 TB of ground flax
1 TB of oat bran
1 scoop of gemma
2g creatine
grape juice & water

10:15am
banana
handful of granola

12:30
loads of red quinoa with steamed edamame and corn

2:00pm
larabar: cashew cookie

4:00pm
guru energy
2 pieces of sprouted wheat toast with almond butter

5:00pm - 6:00pm

bench
10x115
10x115
5x145
3x145
4x145
4x145

dips
12
12
12
12

pushup bars on chairs
12
12
12
12

pullups
11
10
10
10

reverse crunches
25
25
25
25

6:45pm
wok'd
4oz flax tempeh with brown rice and a bunch of veggies

8:00pm
smoothie
strawberries, mangos
1 scoop of gemma
2.5g creatine
dropper of liquid chlorophyll

10:00pm

i wanted a piece of dark chocolate, but decided to binge on baked tortilla chips, and hummus instead
1 jonathan apple


Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Sat Nov 01, 2008 6:49 pm 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
November 1, 2008

8:00am
12oz of steel cut oats with cherries, and cinnamon

smoothie:
strawberry, banana
1 scoop of gemma
water and ice

11:00am
2 pieces of sprouted wheat toast with barely a half serving of almond butter and cinnamon

2:00pm
went out to eat:
3 soft shell tacos with tofu, bean sprouts, and avocado
rice and black beans

7:00pm
organic food bar

9:00pm
half a bag of trader joe's multigrain pilaf
2 pieces of sprouted wheat toast with half serving of almond butter


Last edited by threeloaves on Sun Nov 02, 2008 9:21 pm, edited 2 times in total.

Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Sat Nov 01, 2008 8:00 pm 
Offline
Manatee
User avatar

Joined: Fri Oct 31, 2008 3:36 pm
Posts: 227
Location: Bulgaria
Hello, threeloaves.

From your message, I assume that you want to gain some weight. I suggest that you increase your carbs a little, as you already have started doing. For example, you could have a solid oat meal (or musli) in the morning and then some rice/potatoes for lunch. Keep your protein sources (like tofu, beans, etc. - I think you are good there) but make sure your body is loaded with carbs at all times, especially during the day. There's no such thing as overeating for us veggies who avoid animal fats, especially for those of us who work out ;)
Don't be afraid of plant fats either. I saw you got some plant butter in your meals and that's good. You could also add some olive oil (for omega 9 fatty acids). I saw flax in your diet and flaxseed and flaxseed oil are a very good source of omega 3s.
Another thing is your workout. It is awesome that you do squats. They will prepare your metabolism for growth. From what I can see, you are also a fan of classical exercises like dips and chin ups :) They are awesome strength builders but focus on dumbbells and barbells if you want to add muscle. Don't cut out the chin ups and dips though.
Focus on the intensity of your workout. Don't do more than two high end sets and make sure they are really high end. Like, instead of doing 4 x 12 dips, do one warm up, one set of 12 reps, then one set as many reps as you can, then another set as many as you can and that's it! Move on to the next exercise! :) Try to reach failure in your high end sets (assuming you have no health problems, for example with the heart). This way your muscles will be challenged and will have to adapt and grow! Ideally you shouldn't be able to do two high end sets with the same amount of weight and with the same rep count (ex.: 2 sets x 140 pounds x 4 reps). Supposedly, your muscles will be tired from the first high end set and you will either have to do 3 reps in the second set or drop the weight or use a partner to complete the 4th rep in the second set.
Also, it is good that you don't spend too much time in the gym. A workout for bodybuilders shouldn't be longer than 1h. If you spend more time in the gym, you are most likely overtraining or doing too long rests.
Also important: Try to have more carbs with a good protein source before the workout (like 1 hr or 1hr and 30 mins) and a good protein meal (tofu for example) after the workout. You need the carbs to fill your muscles with fuel for the anaerobic training you are going to do, so they can work at their full potential. You need the protein after the workout to restore the nitrogen balance so that your muscles have something to grow with.
So, there are 3 things you should focus on:
1. More rice/potatoes/whole-grains;
2. 2 tough high end sets;
3. Protein after the workout

_________________
Into the fire with your soul!


Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Sun Nov 02, 2008 5:28 pm 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
November 2, 2008

7:45am
steel cut oats with cinnamon, and raisins

9:00am
16oz of water with chlorophyll

11:45am
homemade chickpea chili
roasted potato

1:15pm
odwalla bar: chocolate chip peanut

3:15pm - 4:30pm

squats
10x135
6x205
8x205
8x205
6x215
8x215

deads
10x135
6x215
6x215
6x215
4x235
4x235

2x10 body squats
2x10 alt lunges
10 box jumps
10 jump lunges

reverse crunches
3x25

smoothie
strawberries, mangos
1 scoop of gemma
2.5g creatine
water

5:30pm

homemade vegetable chili/soup with flax tempeh

7:45pm
pretzel crisps and hummus
1 apple baked with cinnamon

9:00pm

smoothie
strawberry, mangos, spinach
1 scoop of gemma

2 pieces of sprouted wheat toast with almond butter and cinnamon


Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Mon Nov 03, 2008 6:25 pm 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
November 3, 2008

7:45am
big bowl of steel cut oats with cinnamon, and raisins

10:00am
banana
homemade granola

12:45pm
red quinoa with steamed edamame and corn
homemade veggie soup: tomatoes, garbanzos, red lentils, bell peppers

2:00pm
larabar: lemon bar

9:00am - 4:00pm
32oz of water with dropper of liquid chlorophyll

4:00pm
couple handfuls of granola

6:00pm
smoothie:
strawberries, mangos, spinach
1 scoop of gemma
1 TB flax seeds
2.5g creatine
water

6:30pm
2 pieces of sprouted wheat toast with almond butter and cinnamon

9:00pm
made some granola - so i ate loads of that
1 baked apple with cinnamon


Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Tue Nov 04, 2008 5:54 pm 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
7:30am
12.5oz steel cut oats with cherries, and cinnamon

10:45am
banana

12:30pm
about 4oz of red quinoa with steamed edamame, and corn
homemade veggie soup: tomatoes, garbanzos, red lentils, bell peppers

3:00pm
larabar: pistachio

4:00pm
guru energy
handful of homemade granola

4:30pm - 5:45pm

bench
5x150
5x150
5x150
4x150
5x150

barbell bent rows
15x85
8x105
8x105
8x105
8x105

pushup bars on chairs
3x12

dips
12
15
20
20

pullups
12
12
12
12

db press
18x25
12x25
15x25

reverse crunches

3x30

6:00pm
smoothie
strawberries, mangos
2.5g creatine
1 scoop of gemma
water with chlorophyll

7:00pm
4oz of baked flax tempeh
heaps of veggies: sprouts, sugar snap peas, bell peppers

9:00pm
baked cajun tofu with bell peppers
steamed brown rice with carrots, and zucchini
1 small apple


Last edited by threeloaves on Tue Nov 04, 2008 9:12 pm, edited 2 times in total.

Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Tue Nov 04, 2008 6:00 pm 
Offline
Elephant
User avatar

Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Wow, your diet looks great!

_________________
Pictures | Training & eating


Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Tue Nov 04, 2008 6:10 pm 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
sosso wrote:
Wow, your diet looks great!

thanks. i've been eating like this for awhile, but i just decided to start keeping track of it recently. i still don't think i'm eating enough though. any suggestions?


Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Wed Nov 05, 2008 6:09 pm 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
November 5, 2008

7:30am
steel cut oats with raisins and cinnamon

* its supposed to be a rest day, but i had some time before i left for work *

chinups
12
15
15
15
15
15

db hammers
8x25
10x25
10x25
10x25


9:30am
smoothie
- strawberries, blueberries, banana chunk, spinach
- 1 scoop of gemma
- 2.5g creatine
- water
* forgot my fat source

12:30pm
lentil salad: lentils, raisins, oranges, bell peppers
homemade veggie soup: tomatoes, garbanzos, red lentils, bell peppers

3:00pm
1 gala apple

4:15pm
shit load of homemade granola
2 pieces of sprouted wheat toast with almond butter and cinnamon

7:45pm
smoothie
- strawberries, pineapple, spinach
- 2 TB rolled oats
- 1/2 TB flax seeds
- 1/2 TB sunflower seeds
- 2 TB gemma
- 1 dropper of chlorophyll
- water

9:45pm
1 piece of sprouted wheat toast with almond butter and cinnamon
japanese cherry green tea


Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Thu Nov 06, 2008 5:38 pm 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
November 6, 2008

7:30am
12oz steel cut oats with raisins, and cinnamon

9:15am
2 pieces of sprouted wheat toast with almond butter, and cinnamon

11:00am
1 banana

12:30pm
lentil salad: lentils, raisins, oranges, bell peppers
small portion of my veggie soup that was left over along with red quinoa, steamed edamame, and corn

3:00pm
larabar: lemon bar

4:00pm
guru energy

4:30pm - 5:20pm
hanging clean and press

6x90
6x90
6x90
6x90
6x90

single arm standing db press
15x25
15x25
15x25
15x25

prone bridges
3x60 seconds

reverse crunches
3x30


5:30pm
smoothie
strawberries, pineapples
1 heaping TB gemma
2.5g creatine
water with chlorophyll

6:45pm
4oz baked flax tempeh with about 4oz steamed brown rice

9:00pm
smoothie
- strawberries, blueberries, pineapple, spinach
- 1 scoop of gemma
- water

2 pieces of sprouted wheat toast with almond butter, and cinnamon


Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Fri Nov 07, 2008 4:24 pm 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
November 7, 2008

7:30am
12oz steel cut oats with cherries, and cinnamon

9:30am
larabar: cherry pie

12:30pm
lentil salad: carrots, bell peppers, raisins, oranges, olive oil

2:00pm
organic food bar: vegan

4:15pm
2 pieces of sprouted wheat toast with almond butter, and cinnamon

5:15pm - 6:00pm
Bench
12x105
12x105
4x155
3x155
3x155

BB Bent Rows
20x75
20x75
12x95
12x95

pushup bars on chairs
15
15
21

reverse crunches
3x30

dips
12
12
12


smoothie
- blueberries, pineapple
- 2.5g creatine
- about 3/4 scoop gemma
- water with chlorophyll

7:30pm
- 4oz of baked teriyaki flax tempeh
- larabar: apple pie

9:30pm
1 apple with cinnamon
pretzel crisps with hummus


Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Sat Nov 08, 2008 12:52 pm 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
November 8, 2008

7:45am
steel cut oats with raisins, and cinnamon

10:30am
chickpea chili from the co-op
honest tea: sublime mate

Noon
2 pieces of sprouted wheat toast with almond butter, and cinnamon

1:00pm
larabar: apple pie

2:40pm - 4:00pm
squat
2x10xbar
8x135
6x165
6x205
6x205
3x215
4x215

body squats
3x15

deads
12x135
6x215
6x215
6x215
4x235
4x235


smoothie
- strawberry, mango
- 1 scoop of gemma
- 2.5g gemma
- chlorophyll water

6:40pm
whole wheat wrap
- tomato
- avocado
- corn
- onions
- jicama
- cucumber
- garbanzo beans
- alfalfa sprouts
- spinach
- pepita hummus


Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Sun Nov 09, 2008 8:22 pm 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
November 9, 2008

I have an infected tooth that needs a root canal, and it's really been affecting me the last few days. I've felt nauseous all day, and have been trying to force food.

8:00am
steel cut oats with cinnamon, and raisins

10:30am
tofu, and hummus
apple with cinnamon

12:00
16oz water with chlorophyll
loads of homemade granola

i lost track of time and food here. i know i ate something, but i can't remember

6:00pm
about 4oz of baked tofu
homemade soup/chili
2 pieces of sprouted wheat with almond butter, and cinnamon

7:30pm
clifbar: chocolate chip peanut ( shitty, I know )


Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Mon Nov 10, 2008 9:15 pm 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
November 10, 2008

7:45am
big bowl of steel cut oats with cinnamon and raisins

12:30pm

homemade chickpea/red lentil/pinto bean chili

2:00pm
larabar: cashew cookie

4:00pm
2 pieces of sprouted wheat with almond butter and cinnamon
couple handfuls of granola

5:15pm
guru

6:30pm - 7:20pm

bench
8x135
4x150
5x150
5x150
5x150

db press
12x25
15x25
15x25

BB bent rows
15x85
12x95
12x95
8x105
8x105

dips
12
15
15

pullups
12
12
12

reverse crunches
3x20


smoothie
strawberry, mango
1 scoop of gemma
2.5g creatine
water

9:00pm

about 4oz of baked flax tempeh with salsa
hummus with pertzel crisps
couple handfuls of granola


Top
 Profile  
 
 Post subject: Re: Feeding
PostPosted: Tue Nov 11, 2008 8:36 am 
Offline
Manatee
User avatar

Joined: Mon Feb 04, 2008 12:11 am
Posts: 411
Location: pittsburgh, pa
November 11, 2008

7:45am
120z steel cut oats with cinnamon and raisins

11:00am
1 apple

12:30

lentil salad
larabar: cherry pie

4:00pm
2 pieces of sprouted wheat toast with almond butter and cinnamon

8:15pm
loads of tortilla chips and salsa
whole wheat wrap
- tomato
- avocado
- corn
- onions
- jicama
- cucumber
- garbanzo beans
- alfalfa sprouts
- spinach
- pepita hummus


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 70 posts ]  Go to page Previous  1, 2, 3, 4, 5  Next

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 9 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group