Vegan Bodybuilding & Fitness

I'm a newbie on this forum but I find these online training logs to be very helpful so I thought I'd jump in with both feet and start one up. A bit of background is in order I suppose. I first went lacto-ovo veg in 1998 as a young teenager for ethical reasons. I've always been big, as are the majority of my family members. Fast forward to 2004. I had hit 200 lbs (I'm 5'11") and knew I had to do something. I was living on my own then (I was in my fourth year of university) and ate pretty poorly...very processed carbs and lots of cheese on everything. It wasn't uncommon for my dinner to consist of a box of instant potatoes (which I would melt cheese on). I hardly ever ate vegetables. No wonder I was big. Anyway, I started eating less (and healthier I suppose compared to what I had been eating previously, still very carb heavy and not many veggies). I did some workout DVDs at home most days of the week. Over the span of a few months I was down 30 lbs and I was pretty happy.

In 2005 I moved and started graduate school. During this time I also became more and more interested in weight training. I read a lot and started to up my protein intake quite a bit (mostly with whey powder...at this point I didn't really care if my food was heavily processed or not). Even though I started out as a weakling, over the next year I gained quite a bit of strength. My physique didn't get to where I wanted to be, but that's because my diet wasn't always spot on, which I like to blame on grad school, but we all have our excuses.

Fast forward to fall 2006. I had some pretty harsh personal problems and stopped training. I also developed an eating disorder during this time. I dropped to 140 lbs which isn't a dangerously low BMI, but I was pretty thin and I looked awful (no muscles whatsoever). I eventually dealt with these issues and moved on. Still didn't get back into training though. Which of course I also blamed on being really busy with grad school.

Not much happened until Feb 2008 when I became vegan. It just clicked one day (after almost 10 years as a lacto-ovo). Another thing that coincided with this is that I discovered I love to cook. Up until that point I had relied on convenience packaged foods. It's not easy to find vegan convenience foods here so I had to learn my way around the kitchen. Turns out I love it. Great. Now I was eating better, but my diet still had sugar and white flour and caffeine. Then I read Eat to Live by Dr. Fuhrman. This totally changed the way I view food. I'm happy to report that I now eat pretty darn healthy most of the time...about 75% produce. I try to only eat whole grains, no refined sugar, and no more coffee.

Is grad school any less busy now? No. But I'm tired of making excuses. I miss how good I used to feel after an awesome workout. So here I am, back on the wagon. It hurts my pride to have to basically start at square one again (strength-wise), but I really have nobody to blame for that but myself.

So my goals are to drop about 10-15 lbs body fat by eating clean, doing cardio, and lifting heavy weights. I also do yoga a few times a week. I'm really inflexible and have mild arthritis and I find that yoga helps a lot. Oh, and I'm also getting married in August so of course I'd like to look great for that. To help me ease back into weight lifting I am currently doing a three-day/week full-body routine. After about 4 weeks or so I'll switch it up as there were a few splits that I used to really like and saw great results with previously.

I'm not sure about my weight. My scale needs a new battery. I was avoiding weighing myself as sometimes I find that causes me to obsess and I really don't want to be in that head space again. However I think that if I limit my weigh-ins to once every 2 weeks or so that should be okay.

Wow, this turned out to be quite the novel. Anyway, I'm so ready for this.

Tuesday, April 14th:

Weights: (don't laugh!)
Squat:
45 lbs x 10
65 lbs x 10
65 lbs x 10
70 lbs x 10

Lat Pulldown:
60 x 10
60 x 10
60 x 10

DB Shoulder Press:
12.5 x 10
12.5 x 10
12.5 x 10

One Arm DB Row:
15 x 10
15 x 10
15 x 10

Incline DB Press:
20 x 8
20 x 8
20 x 8

Bicycle Crunches (didn't really count these...)

Cardio: 10 k on stationary bike immediately after weights

Diet:
Breakfast: oatmeal with blueberries, almonds, and soymilk
Lunch: salad, veggie chili, some raisins
Supper: roasted cauliflower, chickpea cutlets
Snacks: navel orange

Not the best day for me veggie-wise, I usually try to get in more raw fruits and vegetables. I need to get to the store.

Cals 1734
Fat (g) 28.4
Carbs (g) 300.8
Prot (g) 98.0

Also have a 60 min. hatha yoga class tonight.

Wednesday, April 15th:

Cardio:
Jog/walk intervals first thing in AM (I am trying to build up my running but I am still a novice so I am slow and have poor endurance. I jogged most of the way for 5.25 k, had to take the occasional walking break)

I have a 90 min. bellydancing class this evening. I don't really count this as cardio (it's not that fast-paced) but hey, it's me moving and doing something so I suppose it counts as something.

Diet:
Breakfast (after run): oatmeal with blueberries, cashew butter, and soymilk
Lunch: salad with kidney beans, salsa, and a nutritional yeast "cheese" sauce (a taco salad, if you will), some raisins for dessert
Supper: leftover chickpea cutlets, leftover cauliflower, roasted broccoli
Snack: navel orange

Cals 1674
Fat (g) 33.9
Carbs (g) 273.5
Prot (g) 94.7

Still didn't get to the store...ate the last of my veggies today so I really need to get there tomorrow

Thursday, April 16th:

Cardio: I tried HIIT for the first time this morning. Dear God. I used the stationary bike. My right knee is bugging me today and I didn't think sprinting would be a very good idea. I think I did something to it (my knee) in dance class last night. Hopefully it straightens itself out. Anyway, I did 30 second intervals followed by 60 seconds rest. I warmed up for 5 min. and could only manage 7 intervals. Man were they TOUGH. I never thought that I would be that drenched in sweat after a 15 minute workout...After the 7 intervals I just did my usual level on the bike for 15 more minutes. Followed up with some bicycle crunches.

I have a 60 min. hatha yoga class this evening.

Diet:
Pre-Workout: 1/4 c. oatmeal with some soymilk
(HIIT) - read you shouldn't do this on an empty stomach and should have some carbs in you - is this correct?
Post-Workout: 1 c. black beans mixed with some ketchup, bbq sauce, spices, and hot sauce
Lunch: big salad with dressing, tempeh, multigrain pita, apple
Supper: TVP meatloaf, roasted green beans, roasted brussel sprouts, small salad with dressing
Snack: orange

Cals 1645
Fat (g) 54.7
Carbs (g) 222.0
Prot (g) 80.5

Hmmm...protein lower than I'd like. I currently don't have a protein powder. I'm kind of into the whole foods thing but keeping my calories low it's hard to get that much protein without a supplement. I need to go see what's available in town (not much I'd expect). I don't want to pay for shipping from an online order if I can help it. Saving every penny I can for the wedding.

Friday, April 17th:

Weights:
Squat:
45 lbs x 10
70 lbs x 10
70 lbs x 10
70 lbs x 10

Lat Pulldown:
45 x 10
60 x 10
60 x 10
60 x 10

DB Shoulder Press:
12.5 x 10
12.5 x 10
12.5 x 8

DB One Arm Row:
17.5 x 10
17.5 x 10
17.5 x 10

Incline DB Press:
20 x 10
20 x 10
20 x 10

Cardio: 10 k on stationary bike directly after weights, followed by bicycle crunches and stretching.

Diet: (or we could call it, "the day I eat a lot of TVP meatloaf"..)
Pre-Workout: banana
(workout)
Post-Workout: TVP meatloaf
Lunch: TVP meatloaf, big salad with dressing, apple
Snack: cucumber slices
Supper: TVP meatloaf, medium-sized salad with dressing, roasted brussel sprouts, roasted broccoli
Snack: strawberries

Cals 1739
Fat (g) 44.8
Carbs (g) 233.8
Prot (g) 113.3

I usually try to get my protein from more varied sources, but I had to finish up the meatloaf today. Plus it's one of my favourite things. So I make it like once every 3-4 months and go nuts until it's all gone.

I actually weighed myself this morning for the first time in a long time. I was 152.5 lbs, and that was after eating a banana and drinking some water (d'oh...forgot I was going to weigh myself...). I'm pleased, considering I thought I was around 160. The problem is I'm pretty much the definition of "skinny fat" right now due to not training for the last couple of years. With clothes on I look thin enough, but I'm actually quite jiggly. Oh well, I'm rectifying the situation now and that's what matters.

I am not allowed to weigh myself until next Thursday morning. I should also take some measurements and some before pics, perhaps this weekend.

I picked up some Nutribiotic rice protein powder today. We'll see how I like that. The only non-soy vegan powders I could find were Vega and Nutribiotic, and unfortunately Vega just doesn't fit into my budget right now. We'll see how this brand goes.

Sounds like you've got a great plan going. Good luck with it. I think your going to be very sucessful.

You look so pretty in your avatar...

Awesome Work !!!

I love how keep your journal so organized... !!

Aww, thanks Tasha. I am super picky about keeping things organized...I have my books in alphabetical order and that sort of thing. Which I think is an admirable quality but some disagree....

Thanks MaryStella - things are going great so far and I feel awesome. I'm super motivated to make things work.

Saturday, April 18th:

Rest day...60 min. hatha yoga class in the morning and that's it.

Diet:
Breakfast: green smoothie with spinach, banana, frozen mixed berries,flax seeds, and 2 scoops protein powder
Lunch: salad with dressing, tempeh, baby carrots, multigrain pita, apple
Snack: apple
Supper: black bean burgers (without buns), asparagus, endive, small potato, and salad
Snack: orange

Cals 1740
Fat (g) 45.6
Carbs (g) 272.5
Prot (g) 80.6

Your diet looks great

What kinda protein are you using ?

Good training so far in here Always nice to see people squatting.



Intervals are where it's at for cardio, IMO. Not that I do them often, but they always have a place on my things I really should be doing list

Congrats on your upcoming wedding as well.

Tasha - I'm trying out Nutribiotic rice protein. It's kind of chalky. Probably not something I would recommend. I'll finish my tub of it, but I don't think I would buy it again. Maybe it'll grow on me though, I've only been using it for a couple of days.

Ralst - I can see why so many people advocate doing intervals...that really wiped me out!

Oh, and thanks for the congrats on the wedding.

you shouldn't have to get use to something you don't like right away.

Is it that you don't like to spend a lot of money on proteins?

Have heard of sprouted brown rice Sun Warrior protein? Super easy to digested, tastes really good with just water. I recommand the Chocolate flavor.

go to www.veganproteins.com if you don't like to order online. There's also heartland sprouted brown rice protein that's pretty good too.

I have seen quite a bit of talk about it (on here) and it sounds great. When I'm done with this stuff I'll have to see about ordering some. There's not a whole lot of options for non-soy vegan protein powders here. It was pretty much Nutribiotic, Vega (too expensive for me right now), and a small, over-priced contained of hemp protein.

Hey, your food log looks delicious, and your diet and looks great. I like your workouts too. You must be losing fat.

What are you majoring in?