Vegan Bodybuilding & Fitness

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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Mon Aug 03, 2009 11:56 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
8-2-09

moves

It was Back and Biceps then Ab Ripper tonight.
I am pretty proud of my lil' biceps' achievement at the second go of this routine.

I improved/upped the weight in the following: (last week in parentheses)

Wide Front Pull-Ups
(8) 9 w/chair....and yes, I did attempt an assist-free pull-up to absolutely no avail....

Lawnmowers
(R20ea W15) R15ea W20 .......my first exercise in years using more than 15lbs a/hand

One-Arm Cross-Body Curls
(R20ea W10) R15ea W15

Switch Grip Pull-ups
(6) 8 w/ch

Standing Bicep Curls
(R10 W15) R15 W15

1 Arm Concentration Curls
(R10ea W10) R12ea W10

Reverse Grip Bent-Over Rows
(R15 W10) R12 W15

Open Arm Curls
(R18 W10) R10 W15

Static Arm Curls
(R16 W10) R24 W10 .....ya, gotta up that next week

Locomotives---supposed to do 40....
(R40 W10) R40 W15

Crouching Cohen Curls
(R10 W10) R15 W10

1 Arm Corkscrew Curls
(R20ea W10) R20ea W15 ....I'll up this next week too.

Seated Bent-Over Back Flys
(R15 W10) R10 W15......not sure if my form is correct

Hammer Curls
(R8 W15) R10 W15

The song remains the same for:
Elbow-Out Lawnmowers
Corn Cob Pull ups
Towel Pull ups
Chin ups
Curl-Up/Hammer Downs

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meals

6:45 fruit salad(1/2 pear, 1/2 peach, date, banana, golden raisins)
7:15 sprouted bread, toasted w/Earth Balence
7:30 cup of shedded wheat cereal, unswt. Almond Breeze, raw agave
10:30 2 cups black coffee
1:00 huge salad!
        Carrots & celery & hummus
        1/2 mu shu wrap , bite of Luna bar
7:30 1/2 org. Raw bar, a few corn chips, Emergency packet w/water
(8:30 workout)
10:00 shake (banana, soy protein, rice milk, blueberries)
10:15 cup of miso(soba, tofu, lavin, zucchini., miso, sesame seeds), a bunch of rice snaps,  1/2 glass wine


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Tue Aug 04, 2009 10:43 am 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
8-3-09

moves

I had 2 1 hr. puppet shows (1 hour each) which I can't believe I didn't mention it last week! Ya, so they are
physical and take a toll on my left side(especially my shoulder and wrist). It is fun performing tho!

I had an acid stomach, something that I hardly ever experience. I prob. got it from lunch during our show break and it lasted until
I went to bed. I didn't make the workout any easier.

yoga x ....Even tho it was late like last week and I hadn't had a proper meal, I had a better attitude going into it which made the
whole thing a little more palatable.
I still fail at certain things but all I can do is keep working at them...

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meals

7:45 fresh pineapple, golden raisins
8:15 1 cup shrd wheat cereal, unsw. Almond Breeze, raw agave
11:30 12 oz black coffee
12:30 1/2 scary veg/bean burrito, little bit of a lame salad....
4:30 handful black bean chips, pico de galo salsa, 1/2 beer, handful pistachio nuts
Tbsp psyllium seed husk powder w/water, lemon juice
5:00 apple
9:00 1/2 strawberry Odewalla bar
(9:15 workout)
11:00 1/2 Odewalla bar, 6 raw almonds, Tbsp psyllium seed husk powder w/water, lemon juice


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Tue Aug 04, 2009 8:05 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
that's a pretty decent yoga workout. I've done it several time. it s a challenge so feel good about getting it done.

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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Tue Aug 04, 2009 10:57 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
MaryStella wrote:
that's a pretty decent yoga workout. I've done it several time. it s a challenge so feel good about getting it done.


thanks---I'll feel better when I don't look like I'm sloshed when I'm trying to do 1 pose after another on 1 foot...I'm going to try it next week without the really squooshy interlocking floor mat we have. There's more but I'll take any tiny victory I can get.


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Tue Aug 04, 2009 11:13 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
8-4-09

moves

Legs and Back--- my left leg still feels a little "off" but I'll see what happens.....

Not too bad...I was able to do everything I did last week except these 80-20 speed squats that they want you to get airborn...I only did a few
like that and I did less reps .....I improved more on the pull-up, chin-up stuff again. Once I get more callused on my hands, I'll be able to
do even more assisted. I know I have more in me, but my hands were killing me.

Ab Ripper waits until the next morning again. It was too late and there was too little air in the tight sauna-like studio. It really is an extra challenge
without any air conditioning or windows! Thank you mr. fan, but I wish you were stronger.

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meals

10:00 1/3 cantaloupe
11:00 banana
12:30 2 cups black coffee, 1 digestive biscuit
1:15 6 raw almonds, 1 cup shredded wheat cereal, unsw Almond Breeze, Sucanat
3:45 HUMUNGOID salad (green lettuce, arugula, spring mix, onion, red cabbage, fennel, carrot,
tomato, radish, green beans, beet, tsp toasted sunflower seeds, agave mustard dressing)
a few blue corn chips
1/2 glass red wine
5:30 a couple blue chips, a tofu pup-(naked!)
7:45 banana, psyllium seed husk powder in 10 oz orange juice and water
(8:00 workout)
10:00 1 cup shake (blueberries, banana, soy protein, rice milk), handful red grapes
10:30 corn on the cob, Earth Balance, sea salt
steamed/lightly sauteed collard greens, garlic, white beans, olive oil, sea salt
12:00 psyllium seed husk powder/water/lemon juice


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Wed Aug 05, 2009 10:55 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
8-5-09

moves

a.m. Ab Ripper...yup, it still sucks and I got through it.... again...with....pauses....

sweaty scrubby vacuumy housework in my air conditionerless house

p.m. Kenpo! Still like it! Tho my back and neck are hurting a little bit... this is due to the fact that M is fixing our bed frame and I am sleeping on our
couch. Too soft! Anyway, I think I am going to look around for some other Kenpo or Kenpo-like dvds for after our 90 day cycle is complete.

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meals

10:00 Fruit Salad (pineapple, red grapes, 1/2 red apple, 1/2 kiwi)
(11:30 abs)
12:15 Large Salad (spring greens, green lettuce, sweet peas, cukes, carrot, red cabbage, cashews, sesame sticks, flax oil, apple cider vinegar, sea salt)
12:30 2 cups organic black coffee
2:30 'bout 8 wheat thin-type crackers, red pepper hummus, handful wasabi peas, 6 raw almonds, a few blue corn chips
5:00 banana
6:15 1/2 cup o.j.
(6:30 Kenpo)
8:00 small handful wheat thin-like crackers
8:45 Tbsp psyllium husk powder in 1/2 cup o.j. and 1 cup water...a few veggies as I was prepping dinner
9:00 cup and 1/2 tofu veggie stir fry with broccoli, zucchini, onion, green beans, celery, garlic and ginger in Bragg's Aminos and canola oil and sesame oil. Tofu baked with canola oil, toasted sesame oil, garlic, ginger, Braggs Aminos. Served on brown basmati rice. 1 1/2 glass red wine
12:00 psyllium husk w/water


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Thu Aug 06, 2009 10:34 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
8-6-09

moves

"day off"- no stretches, no nuttin'...

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meals

9:00 1/2 of a huge cantaloupe
10:00 banana
10:30 2 cup org. black coffee
11:45 1 piece sprouted bread toasted w/Earth Balance
2:00 Hefty Salad (spring greens, parsley, tomato, cukes, beets, fennel, carrot, red cabbage, 6 almonds, a.c.vineger, e.v.olive oil, sea salt
a couple blue corn chips and wheat thin like crackers
I LOVE when my salad takes almost a whole sit-com to eat...yeah HULU!
3:45 1 1/2 cup leftover tofu veggie stir fry w/ 1/2 cup brown basmati rice
handful wasabi peas, 1/2 glass wine
7:00 2 slices sprouted french toast w/ maple syrup, 3 pieces soy bacon, 1 cup o.j....OMG it was such a good batch! I wanted another so badly!!! M ate eight slices, damn him!
9:00 handful of Barbara's shredded oat squares

wow-9 to 9.

I want MORE. Drinking water ever time I crave a snack (haha I wrote "snake" first)...gotta flush myself silly.


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Fri Aug 07, 2009 7:20 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
enjoy the rest day.

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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Sun Aug 09, 2009 10:43 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
8-7-09

moves

Shoulders, Chest, Triceps-improvements! Yes! And the best improvement is that we just got some more weights...
some lighter ones, and some 1/2 sizes so I'll be able to do a lot more!

Ab Ripper- same story different day.

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meals

8:00 Fruit Salad (1 peach, grapes, 1/2 kiwi, golden raisins, shredded coconut)
8:45 1 1/2 cup Shredded Oats, unsw. Almond Breeze, lil' sucanat, few more grapes
10:00 2 cups org. black coffee
(11:15 workout)
12:30 2 cups shake (soy protein, org. blueberries, org. banana, rice milk)
3:00 A salad bigger than my head!, a few cashews
pre-concert meal:
7:00 a couple onion rings, a "Phillie seitan veggie wrap"...well half of one--so good!, 2 bites of brownie, 6 oz apple juice
post-concert drinks:
12:00 1 beer, 1 fruity drink that I could hardly feel(pointless)...and a handful of french fries (don't hurt me)


Last edited by steffapeppa40 on Sun Aug 09, 2009 10:48 pm, edited 1 time in total.

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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Sun Aug 09, 2009 10:45 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
8-8-09

moves

where am I going? hell
how am I getting there? hand basket?

didn't move it today (just a little walking and then shakin' at a concert-that's not counting)---we got home late and knew we had to work out early-ish the next day.
Naughty.

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meals

10:00 1 banana, 1 peach
12:30 1/2 of a bad smoothy I tried at mall
1:30 1 everything bagel
3:45 some kettle corn that wasn't very good, 1 cup lemonade
8:00 local pizza w/garlic, sundried tomatoes, peppers, spinach. 1/2 beer, handful of wheat thin like crackers, handful of wasabi peas
11:00 woke up from nap and had yummy salad (parsley, tomato, cuke, carrot, red cabbage, e.v.olive oil, a.c. vinegar, sea salt)

at least I started and ended well!


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Sun Aug 09, 2009 10:47 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
8-9-09

moves

Plyometrics--- wow I am not feeling that pain in my left leg anymore so that's good-felt like I got through this pretty decently.

I am looking forward to trying the nice new weights tomorrow...

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meals

getting back toward the health wagon...

10:00 1 banana, 1 peach, red grapes
(11:00 workout)
1:00 handful of wheat thin like crackers, cup 1/2 oatmeal w/ raisins, toasted pecans, unsw. Almond Breeze, sucanat, agave
1:30 2 cups org. black coffee, 2 bites brownie
7:30 as much salad as would fit in my bowl (red leaf, red cabbage, tomato, cuke, beet, a.c.vinegar, e.v.olive oil, some soy nuts and sesame sticks
9:30 toasted heel of sprouted bread loaf w/ Earth Balance


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Mon Aug 10, 2009 1:49 am 
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Stegosaurus
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Joined: Mon May 21, 2007 3:25 pm
Posts: 3395
Diet looks great. :)

I not sure about the Odewalla Bars. I haven't check the ingredient but I'm sure you have so it must be still okay.
but I know that they just put milk protein in their protein mixed drinks.
I know so stupid of them :x

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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Tue Aug 11, 2009 9:27 am 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
Tasha wrote:
Diet looks great. :)

I not sure about the Odewalla Bars. I haven't check the ingredient but I'm sure you have so it must be still okay.
but I know that they just put milk protein in their protein mixed drinks.
I know so stupid of them :x


Thanks, Tasha.
The 2 Odewalla Bars I've looked at seem fine---tho you need a microscope to read the ingredients! That is just
terrible that they put cow milk in their drinks.


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Tue Aug 11, 2009 9:38 am 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
8-10-09

moves

Having lower back issues-maybe from sleeping on crappy camp mattress w/a slow leak or soft sofa as bed is being repaired. Sharp stabbing pains going down to the right side. Luckily I'll be sleeping back in the sack tonight!!!! Jeez-I lose the pain in my thigh, then I get this present. Oh well, I'm going to move through it....

Back and Biceps-holy bayou batman-it was hotter than it has ever been! I almost hyperventilated at one point. Going outside hardly helped as it was muggy and still. Using the new weights were good except for one thing: the handles collected the moisture and EVERYTHING felt slippery. I still did the same on some exercises- sometimes with a struggle and then I did improve on many too. Thank you, body.
I'll type it out from my worksheets when I get to week 12 so the change will really be more dramatic I guess you could say. Gets tedious every week especially because I don't know the proper way to do it as a list. BTW, this is week 7.

The most notable was being able to do the last exercise, "Strip Set Curls" where you are supposed to have 4 different sets of weights---and do a set of 8 on each.
I only had the 15's and 10's weights so the last few times I did 8 @ 15lb then 3 sets of 8 @ 10lb. Didn't love that. Now that I have the 1/2 sizes, I did
8@15
8 @12.5
8@10
8@7.5

Ab Ripper---not so bad considering feeling extra zapped from the environment. Me thinks me sees some muscles appearing....

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meals

10:00 1/2 apple, 1/2 kiwi, 1/2 big cantaloupe
12:30 2 cups org. black coffee, 1/2 sprouted english muffin w/ Earth Balance, 1/2 banana choc. chip muffin, few raw cashews
3:00 Nice Big Salad (red leaf, red cabbage, cuke, carrot, beet, soy nuts, a.c. vinegar, e.v.olive oil, sea salt), 2 bite brownie
5:30 some raw cashews, unsw herbed iced tea, 6 raw almonds
7:00 cup of mac & cheeZe, glass of herbed ice tea
(workout 8:00)
10:00 1 cup shake (soy protein, blueberries, banana, rice milk)


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Tue Aug 11, 2009 11:04 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
8-11-09

moves

biking to farm to pick up veggies...round trip 5.5 miles....coming back-an army surplus backpack-had about 13lbs on my back (potatoes, cantaloupe, squash, etc). Not comfortable, but I did alright.

Yoga X---- I actually felt a tad more flexible today. Maybe all of this hot and humid weather is loosening me up! Felt really good afterwards.

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meals

felt extra hungry today

7:30 nectarine
8:15 1 cup shredded wheat then 1/2 cup 'strawberry fields' cereal w/Almond Breeze
10:00 2 cups org. black coffee
12:00 1 cup mac & crack*, 1/2 garlic tarelle
1:30 6 almonds
(2:30 bike ride)
3:00 grazed on some raspberries, blackberries, parsley and basil at farm
4:15 less than a cup of mac & crack, 1/2 garlic tarelle, some more berries, handful of wheat thin like crackers
8:00 handful of golden raisins, few berries, spoonful of rice, some lettuce
(8:30 workout)
10:15 little over a cup of brown basmati rice w/collards lightly sauteed in garlic, olive oil, pinto beans, liquid smoke, sea salt, pepper
large salad (green lettuce, red cabbage, carrot, beet, tomato, cukes, crushed flax seeds, lemon juice, a.c. vinegar, e.v.olive oil)
1/3 bottle beer

lots and lots of water!

* "mac & crack"= what I am now calling "mac and cheeze recipe take 2" from vegan yum yum


Last edited by steffapeppa40 on Wed Aug 12, 2009 12:09 am, edited 1 time in total.

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