Vegan Bodybuilding & Fitness

Thanks! I love food and cooking so I try to make a clean diet as delicious as possible. I am losing fat...I've only weighed myself once so far but I can tell visually as well as how my clothes are fitting. After I lose 10 lbs or so I'm going to reassess the situation. I think I may need to concentrate on building muscle for awhile.

I'm doing my Ph.D. in social psychology...which will hopefully be done in 2010.

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vegan for the win!

Sunday, April 19th:

Weights:
Squats:
45 lbs x 10
70 lbs x 8
70 lbs x 8
75 lbs x 8

Assisted Chin-Ups:
70 lbs x 8
70 lbs x 7
70 lbs x 6

DB Shoulder Press:
12.5 lbs x 8
12.5 lbs x 8
12.5 lbs x 8

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

Bench Press:
45 lbs x 8
55 lbs x 8
55 lbs x 6 (didn't fail, but could tell I wouldn't be able to do another one)

Weighted Swiss Ball Crunches:
25 lbs x 12
25 lbs x 12

Cardio:
HIIT on stationary bike - 5 min. warm up followed by 30 second intervals with 60 seconds rest (did 7 intervals) followed by 5 min. cool down

Diet:
Pre-Workout: banana
Post-Workout: oatmeal with 2 scoops protein powder with a bit of molasses
Lunch: 2 collard wraps with mixed greens and leftover bean burgers, side salad with dressing, baby carrots and cucumber slices
Snack: apple
Supper: grilled tofu with bbq sauce, asparagus, salad with dressing
Snack: strawberries, orange

Cals 1787
Fat (g) 58.1
Carbs (g) 243.4
Prot (g) 92.4


Took my measurements today:
Chest: 37.5"
Waist: 30"
Hips: 39.5"

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vegan for the win!

Nice blog!

Great stuff!

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

Thanks Robert!

Monday, April 20th:

Cardio: It is finally nice again here so I went for a run that was just shy of 5k. I only had to stop to walk once. I really can't stand running on treadmills in the gym. Outside I find I can go longer because I'm not just staring at the clock watching the seconds tick away.

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

Diet:
Breakfast (after run): green smoothie with spinach, banana, mixed berries, flax, and 2 scoops protein powder
Lunch: collard wrap with tempeh and mustard, roasted broccoli, cucumber slices, salad with dressing, some multigrain pita bread
Snack: grapes, some raisins later on
Supper: 1/2 baked sweet potato, bbq black beans, kale
Snack: grapes

Cals 1768
Fat (g) 43.6
Carbs (g) 298.9
Prot (g) 76.5

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vegan for the win!

Tuesday, April 21st:

Weights:
Squats:
45 lbs x10
75 lbs x8
75 lbs x8
75 lbs x8

Assisted Chin-Up:
70 lbs x 8
70 lbs x 6
70 lbs x 5 (okay I sucked at these this morning...)

DB Shoulder Press:
12.5 lbs x 8
12.5 lbs x 8
12.5 lbs x 8

One Arm DB Row:
17.5 lbs x 8
17.5 lbs x 8
17.5 lbs x 8

Bench Press:
55 lbs x 8
55 lbs x 8
55 lbs x 6

Cardio: 10 k on stationary bike immediately following weights, followed by some stretching.

I have a 60 min. hatha yoga class tonight.

Diet:
Pre-workout: banana
Post-workout: oatmeal with protein powder and a bit of maple syrup
Lunch: collard burritos (collard wrap with black beans), salad with dressing, half a baked sweet potato
Snack: grapes
Supper: broiled eggplant slices, baked tofu, kale
Snack: raisins

Cals 1701
Fat (g) 48.8
Carbs (g) 254.8
Prot (g) 89.0

_________________
vegan for the win!

Wednesday, April 22nd:

Cardio: Ran just short of 5 k, had to stop to walk once. My body was really tired and whiny this morning and didn't want to go, but I said "too bad" and made myself go for a run anyway. Really glad I did.

I have a 90 min. bellydance class this evening.

Diet:
Breakfast (post-run): smoothie with banana, mixed berries, protein powder, flax seed, and soymilk
Lunch: more collard burritos, salad with dressing
Snack: apple, soymilk
Supper: bbq black beans, sauteed spinach and collards, salad with dressing
Snack: raisins

Cals 1808
Fat (g) 59.1
Carbs (g) 270.1
Prot (g) 75.8

Weighed myself this morning = 150 lbs. Last Thursday I was 152.5, but that was after eating a banana and drinking some water. So I'm losing weight nice and slow which is good in the long run.

Tomorrow I am flying home for my bridal shower. I will be spending the weekend staying with my parents and probably won't get to work out. After the weekend is over my Mom and I are driving back together and she's going to stay a few days. As for my diet, I'll be happy to stay at maintenance. I want to relax and enjoy hanging out with her. We're super close and now that I live further away I don't see her nearly as often as I would like. Once we get back here I'll see if she would like to go walking with me in the mornings. It's not running and weight training, but at least it's exercise and it's something we could do together. Once she leaves it's back to the gym.

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vegan for the win!

Friday, May 1, 2009:

My Mom left early this morning so it's back to business as usual. No gym today but I'll be back in there tomorrow. Which will be tough after not going for 10 days but oh well. 3 months left to the wedding so I need to kick it into high gear. I won't be weighing myself for awhile...too much wine and good food while visiting.

Diet: didn't have much of an appetite today at all...long story...so yes my calories are abnormally low for me.
Breakfast: banana, soymilk with protein powder
Lunch: whole wheat pita with veggies and hummus
Supper: lemon tofu with sauteed kale; 1.5 glasses of red wine
Snack: banana

Cals 1185
Fat (g) 26.5
Carbs (g) 142.8
Prot (g) 63.1

I will be starting a new routine tomorrow. I used this routine quite a bit when I was training about 2 years ago. If anyone wants to read about it, you can do so here.

Day 1: Horizontal Push/Pull & Abs
Rack Pulls 5x5
Barbell Rows 3x8
Bench Press 5x5
Flat Flyes 3x8
Weighted Crunches 3x8-12

Day 2: Quad Dominant/Hams & Biceps
Squats 5x5
Leg Press 3x8
High Foot Placement Leg Press 3x12
Hammer Curls 3x8-12

Day 3: Vertical Push/Pull & Abs
Negative Chin-ups 5x5
Lat Pull-Downs 3x8
Military Press 5x5
Standing Side Laterals 3x8
Weighted Crunches 3x8-12

Day 4: Hams Dominant/Quad Accessory & Triceps
RDL's 5x5
Good Mornings 3x8
DB Lunge 3x12
Dips 5x5
Cable Pressdown 3x8-12

I'm looking at a schedule something like this:

Monday - Horizontal Push/Pull & Abs & HIIT in AM; yoga in PM
Tuesday - Quad Dominant/Hams Accessory & Biceps
Wednesday - run in AM, bellydance in PM
Thursday - Vertical Push/Pull & Abs & HIIT in AM; yoga in PM
Friday - run in AM, possibly yoga (not sure yet about scheduling)
Saturday - Hams Dominant/Quad Accessory & Triceps
Sunday - rest

_________________
vegan for the win!

That routine looks nice and unboring! How did it work for you last time?

I'm really interested in what that link says aboutThis seems really right on.

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Radical simply means "grasping things at the root." - Angela Davis

Saturday, May 2nd:

Weights: Ham Dominant/Quad Accessory & Triceps

RDL's:
45 lbs x 5
65 lbs x 5
75 lbs x 5
75 lbs x 5
75 lbs x 5
80 lbs x 5

Good Mornings:
45 lbs x 8
65 lbs x 8
75 lbs x 8
75 lbs x 6 (grip slipped and my wrist was screaming so I had to stop)

DB Lunge:
20 lbs x 12
22.5 lbs x 12
22.5 lbs x 12

Assisted Dips:
60 lbs x 5
50 lbs x 5
50 lbs x 5
50 lbs x 5
50 lbs x 5 (my form sucked this last set)

Cable Pressdown:
40 lbs x 8
50 lbs x 8
50 lbs x 8

Cardio: 10 k on stationary bike followed by some stretching

Diet:
Pre-workout: banana
Post-workout: protein powder and chocolate soy milk
Lunch: grilled tofu with green chard and mixed sprouts
Snack: 1 tbsp. peanut butter, small piece rye bread
Supper: grilled tempeh with zucchini, corn on the cob, and small salad with salsa, some grapes for dessert
Snack: banana

Cals 1412
Fat (g) 29.1
Carbs (g) 221.8
Prot (g) 85.1

Cals still a little low for me but not too bad so I won't worry about it. I just honestly haven't been all that hungry.

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vegan for the win!

Viva - I found the routine worked great for me when I used it earlier. It kept me interested as well as continually challenged. I kept seeing strength gains with it, even though I was cutting at the time. The woman who wrote it (MariAnne Anderson) seems to really know her stuff.

_________________
vegan for the win!

Enjoyed the journal. Mine has been helpful to me in several ways. You're doing well and will make good progress. You'll be a gorgeous bride. Best wishes with your studies, too.

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an evolving primate

You are doing an excellent job! I am proud of you! Also, congrats on the wedding! My husband and I got married about 3 years ago (it will be 3 years next month). Keep up your great work and I look forward to reading about your progress!

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Courtney

"If slaughterhouses had glass walls, we'd all be vegetarians."
-Linda McCartney

Your diet and training is looking really good. So glad your getting great results. How was your bridal shower?

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http://www.myspace.com/MaryStellaStab
http://www.facebook.com/profile.php?id= ... ef=profile

Thanks everyone!

The bridal shower was really good...I can't believe all of the stuff people brought! Everyone knows I'm into cooking and baking so I received a griddle, an electric frying pan, a slow cooker, an indoor grill, tons of bakeware and utensils...it was just astounding. I was really very touched by it all. The best part is it was all vegan snacks (veggies & hummus, fruit, vegan chocolate chip cookies and vegan brownies). One little old lady came up to me and said "unusual food...but I really like it!"

Sunday, May 3rd:

Rest day! Did some house work and that's about it. Might go for a walk later, I'm not sure.

Diet:
Breakfast: tvp chunks sauteed with veggies and bbq sauce
Snack: apple
Lunch: salad with black beans, orange for dessert
Snack: banana, 1 tbsp. peanut butter
Supper: grilled tempeh with small potato with a bit of Tofutti sour supreme and green onions, salad with lemon juice, asparagus
Snack: grapes, orange

Cals 1673
Fat (g) 36.7
Carbs (g) 282.1
Prot (g) 75.2

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vegan for the win!

I'm a foodie too. I really love that non-vegans love coming over to my place to eat vegan food. Always makes me smile. Your shower sounded great. I really like robin robertson fresh from the vegatarian slow cooker cookbook. I use that a lot when I am busy with work etc and want to eat as soon as I get home. There are some really nice recipes in there. Little vegan slow cooker is another vegan cookbook but I don't like that one nearly as much as a lot of it isn't the healthiest of vegan food. I checked out your food blog that looks fantastic! I am also a big fan of the moscowitz.romero cookbooks as they are actually cooking instead of processed vegan foods. I've been using chef ken bergeons professional vegetarian cooking alot recently. Oh and the thrive diet by brendan brazier.

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http://www.myspace.com/MaryStellaStab
http://www.facebook.com/profile.php?id= ... ef=profile