Vegan Bodybuilding & Fitness

I started recording my daily activities/food intake yesterday, I'm an newbie so any recommendations is greatly appreciated. I'm slowly learning and working on my exercise routine; my goal is build healthy lean muscles.
Past history, 12 years ago injured my back, neck and right shoulder; to-date I still sometimes feel pain in my back/neck but my right shoulder healed fine. Just over a year ago I injured my left wrist which still hasn't healed; going to the doctors next month to see what my options are.




June 08, 2010::

7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:30am - tea, 19 cherries
10:30am - apple
11:30am - big salad (head lettuce, kale, and cucumber)
1:20pm - 1/2 cup red lentils, 3/4 cup bok choy, 2 cups pasta
3:15pm - 1 banana
4:00pm - 20 mins bike ride back to home
4:35pm - 1 cup soy milk (light)
6:00pm - 2 cups water, lift weights:

-60 pushups
-Barbell Incline Bench Press 10 reps, 4 sets
-Concentration Curls 10 reps, 3 sets
-Ez-bar Bicep Curls 10 reps, 3 sets
-Wrist curls 10 reps, 3 sets

7:45pm - 1 cup water, 1 cup mix brussel sprouts & green beans, 1 cup pasta with 1/2 cup red lentils, 1/4 tomato sauce and sprinkle of nutritional yeast over top
10:15 - 2/3 cups oats, 1tbsp hemp seed hearts, dozen raisins



Is there an online calculator (or spreadsheet) to calculate my daily calories/fat/carbs/protein?

7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:30am - tea, apple
10:20am - 1 burrito (spinach, kidney beans, rice and salsa)
11:30am - big salad (lettuce, kale, cucumber, 1/2 avocado)
1:00pm - 1 1/2 cups pasta, 1/4 cup tomato sauce , topped with nutritional yeast, 1 cups green beans
2:00pm - 1 cup water
3:20pm - 1 banana
4:00pm - 20 mins bike ride back to home
4:45pm - mango smoothie (1 frozen banana, 1 mango, handful of spinach, 1tbsp hemp oil, 2 tbsp hemp seed hearts)

-Shoulder dumbbell lateral raise 3 set, 10 reps
-Overhead dumbbell press 3 set, 10 reps
-front dumbbell raise 3 set, 7 reps
-skull crushers 3 set, 10 reps
-dumbbell kick back 3 set, 10 reps

7:00pm - 1 burrito (spinach, kidney beans, rice and salsa)
8:30pm - 1 burrito (spinach, lentils, rice)
9:30pm - bowl of popcorn
10:30pm - 6 strawberries

http://www.fitday.com It's free. Good luck with your goals!

_________________
I tell people I'm too stupid to know what's impossible. I have ridiculously large dreams, and half the time they come true.

WOW great site, thanks!!

June 09, 2010

7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:15am - tea
10:30am - green smoothie (kale, spinach, banana, 1 tbsp hemp oil, 1 tbps hemp seed hearts)
11:45am - 1 burrito (lentil, rice, spinach)
12:45pm - 1 burrito (lentil, rice, spinach)
2:00pm - 1 cup water
2:45pm - big salad (kale, lettuce, carrot, 1/2 avocado)
4:00pm - 20 mins bike ride back to home
5:00pm - 20 cherries
6:30pm - 2 small celery sticks with peanut butter
8:00pm - Indian double chickpea noodles (2 cups)
10:00pm - 2/3 cup oats with 1tbsp hemp seed hearts


Was so tired from work and body was aching took a warm bath and relaxed the evening. Still feeling tired and muscles still sore today.

June 10 - Weight this morning was 124lbs

7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:30am - tea, 10 cherries
10:05am - apple
11:00am - big salad (lettuce, kale, spinach, cucumber, peanuts)
12:30pm - Indian double chickpea noodles (1 cup)
1:30pm - Indian double chickpea noodles (1 cup)
3:00pm - 1 banana
4:00pm - 20 mins bike ride back to home
5:50pm - mango smoothie ( 1 mango, 1 banana, spinach, lettuce, 1 tbsp hemp oil, 1 tbsp hemp seed hearts)
6:30pm - Life weights:

-Dumbbell Press - Reps: 15, 12, 15
-Dumbbell Fly - Reps: 10, 10
-Incline Dumbbell Press - Reps: 9, 7, 7

8:00pm - 1/4 seitan sausage, 1 cup quino, 1 cup broccoli
10:00pm - 2/3 cup oats with 1tbsp hemp seed hearts

June 11

7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:30am - tea
9:45am - 19 cherries
10:30am - 1 apple
11:20am - big salad (lettuce, kale, spinach, 1/2 avocado)
12:30pm - Indian double chickpea noodles (1 cup)
1:30pm - Indian double chickpea noodles (1 cup)
3:00pm - 1 banana
3:30pm - 15 almonds
4:00pm - 20 mins bike ride back to home
6:30pm - broccoli (1 cup), tofu (1 cup)
8:30pm - 10 nuts/raisin balls

*Had people over, couldn't do my weights

June 12
8:30am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins, 2 tsp hemp seed hearts
9:00am - tea
11:20am - 1 cooked apple/raisins with cinamon/maple syrup
1:00pm - Footlong Italian sub at subway
3:00pm - half a mango
6:00pm - 2 handfuls of taco chips and salsa
7:00pm - Tea, Pad Thai [mushrooms, carrot, pea pods, 1/2 block tofu, bean sprouts] (2 cups)
9:00pm - 1 1/2 cups Pad Thai

9:15pm - 60 pushups

9:30pm - tea
10:00pm - rickety uncles (oats, brown sugar, butter, vanilla)
11:45pm - 1/2 cup of milk, 1 banana

Weekend isn't turning out good, always on the run, no time to exercise, not eating properly. Worse of all girlfriend threw her coldcut sub on my bill was not pleased with her but didn't try and let it ruin my whole day.

June 13
9:00am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
9:30am - tea
11:00am - Pad Thai [mushrooms, carrot, pea pods, 1/2 block tofu, bean sprouts] (1 1/2 cups), quinoa (3/4 cup)
2:00pm - 10 strawberries
3:00pm - 10 cherries
4:30pm - rickety uncles (oats, brown sugur, butter, vanilla)
6:00pm - green smoothie (banana, spinach, lettuce, kale, hemp oil, hemp seed hearts)
7:00pm - Lift weights:

ez-bar curl Reps: 8-9--7-7-5
Concentration curl Reps: Right 5-6-5
Concentration curl Reps: Left 9-5-5

8:30pm - quinoa (3/4 cup), Pad Thai [mushrooms, carrot, pea pods, 1/2 block tofu, bean sprouts] (1 cups)
10:00pm - 2/3cup oats, dozen raisins, 1/2 cup of soy milk

June 14 - Weight: 125.5lbs

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:30am - tea
10:00am - apple
11:00am - 19 cherries
11:30am - big salad (lettuce, spinach, cucumber, carrot, peanuts)
12:30pm - Pad Thai (1 cup), broccoli (1/2 cup), quinoa (1/2 cup)
3:30pm - 1 cup water, 1 banana
4:00pm - 20 mins bike ride back to home
4:30pm - tacos & salsa (2 dozen chips)
5:00pm - 1 cup water
6:00pm - Wild rice salad - 2 cups (wild rice, 1/2 red pepper, 1/2 green pepper, 2 dozen sliced mushrooms, 1/2 block tofu, 4 asparagus, bean sprouts)
8:00pm - Wild rice salad - 1 cup
9:00pm - glass soy milk
10:00pm - 2/3cup oats, dozen raisins

-Got sunburnt bad on my arms and face, took a break for the evening.

June 15

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:15am - tea
10:00am - 5 strawberries
10:15am - 1 apple
10:50am - big salad (kale, spinach, cucumber, lettuce, peanuts, green onion)
12:00 - Wild rice salad 1 1/2 cups
1:30pm - Wild rice salad 1 1/2 cups
3:00pm - 1 cup water
3:30pm - 1 banana
4:00pm - 20 mins bike ride back to home
4:45pm - green smoothie 3 cups (kale, spinch, lettuce, hemp oil, hemp seed hearts)
6:00pm - tacos & salsa
7:00pm - Weights:
60 pushups
lat pullups -reps: 4-4-3-2
military press - reps: 8-7-6-6

8:00pm - 2 bean burgers
9:00pm - 1 bean burger
10:00pm - 2/3 cups oats, dozen raisins

June 16

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:00am - tea
9:45am - banana
11:00am - big salad (kale, spinach, cucumber, peanuts)
12:00 - Wild rice salad 1 1/2 cups, broccoli 1 cup
2:00pm - apple
3:00pm - 20 almonds
4:00pm - bike ride home
4:30pm - green smoothie (kale, spinach, 1 banana, hemp oil, hemp seed hearts)
6:30pm - chickpea and vegetable curry (2 cups), 3/4 cup brown rice
7:00pm - water (2 cups)
9:00pm - homemade caesar salad

June 17
7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
8:45am - tea
9:45am - apple
10:45am - homemade caesar salad
11:45am - chickpea and vegetable curry (1 cup)
1:20pm - chickpea and vegetable curry (1 cup)
2:00pm - chickpea and vegetable curry (1 cup)
3:00pm - chickpea and vegetable curry (1 cup)
3:30pm - banana
4:00pm - bike ride home
4:30pm - cup water
6:00pm - 1 steamed broccoli
6:45pm - Weights: (2 cups water)

Bench Dips - 20-20-20-20
Laying barbell extensions - 16-16-16-16

8:00pm - chickpea and vegetable curry (2 cups), quinoa (1/2 cup)
9:00pm - taco & salsa
10:00pm 2/3 cups oats, dozen raisins, tbsp hemp seed hearts



hmmmmm didn't really know what else to do last night for triceps + the barbell weight was probably on the light side so called it a night

Was out most of the time Friday, Saturday, and Sunday so was unable to lift weights and my food intake suffered
Good news is I got my protein powder (unflavored) on Friday (Gemma Pea Protein Isolate non-GMO 60%, Rice Protein Concentrate non-GMO 30%, Hemp Protein Powder 10%), taste great with water. Gonna continue recording my daily food/exercise routine.

June 20
Ez-bar curl -Reps 12-11-10-10-8
Concentration curl right -Reps 6-5-5
Concentration curl left -Reps 8-5-5

June 21 - Weight 124.5lbs

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:00am - tea
10:00am - apple
10:30am - 1 burrito (kidney beans, couscous, lettuce)
12:00 - big salad (homemade caesar dressing, lettuce, kate, carrot, 1/2 avocado)
1:00pm - tofu with sesame & tahini sauce, rice, cauliflower (total 1 cup)
2:00pm - tofu with sesame & tahini sauce, rice, cauliflower (total 1 cup)
3:00pm - tofu with sesame & tahini sauce, rice, cauliflower (total 1 cup) feeling soooooooooooooooooooooooooo full right now
4:00pm - bike ride home
6:00pm - glass chocolate soy milk
6:45pm - water (1 cup)
7:00pm - Weights:

Dumbbell Press - 16-16-16-16
Dumbbell press from the hip - 16-15-16-16
Dumbell Fly - 16-15-16-12

7:30pm - protein shake (2 cups water + 1 scoop of protein)
9:30pm - Asparagus Pasta Stir-Fry with Peanut Sauce and tempeh (1 1/2 cups)
10:30pm - soy milk (2 cups) w/ 3/4 scoop of protein.