Vegan Bodybuilding & Fitness

July 13

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
9:00am - tea
10:00am - big salad (lettuce, kale, spinach, cucumber, hundful peanuts)
11:30am - 3/4cup 100% Durum Semolina pasta & veggies
11:50pm - protein drink (1/2 scoop protein, 2 cups water)
12:10pm - banana, 10 almonds
1:40pm - 2 cups 100% Durum Semolina pasta & veggies
2:15pm - orange
2:45pm - protein drink (1/2 scoop protein, 2 cups water)
3:20pm - apple
4:15pm - cup soy milk
6:00pm - bok coy, tofu, quinoa
7:30pm - green smoothie (banana, kale, spinach, scoop protein powder, hemp seeds)
8:30pm - cup chocolate soy milk
9:45pm - 2/3cup oats, 1tbsp ground flax seed, dozen raisins, 1tbsp hemp seed hearts


-Today was rest day, went to the doctor's in the afternoon; after that my day just felt off, I was continuously hungry thought out the rest of the day/late night.

July 14

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
8:45am - tea
9:30am - apple
10:15am - protein drink (scoop protein, 4 cups water)
11:30am & 12:30pm - 1/2 brick steamed tofu, 1/2 cup bok choy, 1 1/2 cups quinoa
1:50pm - big salad (lettuce, kale, spinach, cucumber, carrot, handful peanuts)
2:50pm - cup water
3:15pm - orange
3:40pm - banana
4:00pm - bike ride home
4:30pm - cup chocolate soy milk
5:45pm - Weights:

-Pushups 60
-Incline dumbbell bench press 12-12-15 (increased weight 10lbs)-12, (increased weight by 5lbs)-11-11
-Bench-dips - 15-15-13-13
-Barbell Military Press 4-4-3-3-2

7:30pm - green smoothie (kale, spinach, banana, scoop protein powder)
8:45pm - 2 cups 100% Durum Semolina pasta, broccoli
9:45pm - 2/3cup oats, 1tbsp ground flax seed, dozen raisins, tbsp hemp seed hearts

July 15

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
8:45am - tea
9:30am - apple
10:15am - protein drink (scoop protein, 4 cups water)
11:40am - 2 cups 100% Durum Semolina pasta, broccoli
12:50pm - orange
1:30pm - big salad (lettuce, kale, spinach, cucumber, carrot, handful peanuts)
3:15pm - banana
4:00pm - bike ride home
4:30pm - cup chocolate soy milk
5:00pm - 2 cups 100% Durum Semolina pasta, broccoli
7:00pm - piece vegan chocolate-coconut cake, tea
8:00pm - piece vegan chocolate-coconut cake
11:45pm - 2/3cup oats, 1tbsp ground flax seed, dozen raisins



-Girlfriend surprised me by veganizing the traditional family b-day cake (chocolate-coconut cake), turned out pretty good. Off camping again this weekend so no weights Friday

The cake sounds wonderful Have fun camping!

Thanks, I did have a lot of fun only downside was I didn't get any push-ups & curl-ups in.
I'll just have to work twice as hard tonight

July 19

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:00am - tea
9:45am - corn on the cob
10:30am - protein drink (scoop protein, 4 cups water)
11:50am - 2 cups 100% Durum Semolina pasta, broccoli covered in cheesy sauce
2:20pm - big salad (lettuce, kale, cucumber, carrot, handful peanuts, 1/2 avocado)
3:40pm - banana
3:50pm - 10 almonds
4:00pm - bike ride home
4:30pm - cup soy milk
5:00pm - cup green smoothie (kale, spinach, 1/2 banana)
6:30pm - Weights:

Dead lift: (Warmup)-15 (Regular Weight) 13-12-11-11
Pullups 8-6-5
Barbell rows: (Regular Weight) 11-11-11

7:30pm - cup quinoa
8:00pm - 1/2 corn on the cob
10:00pm - cup chocolate soy milk, 2/3cup oats, 1tbsp ground flax seed, dozen raisins, tbsp hemp seed hearts



One would think after enjoying a long weekend I'd have lots of energy to lift weights today, didn't lift as much as I would of liked. Later in the evening I felt a pull on right side of my lower back, guess I should pay more attention to my warm-ups.

July 20

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
9:00am - tea
9:45am - apple
10:15am - protein drink (scoop protein, 4 cups water)
11:30am - 3 cups tofu/veggie stir-fry (1/2 block tofu, bean sprouts, pea pods, bok choy) with rice
1:30pm - large salad (lettuce, cucumber, carrots, handful pine nuts)
3:20pm - banana
4:15pm - cup chocolate milk
5:15pm - few handfuls of mixed nuts
7:00pm - 1/2 corn on the cob, 2 cups tofu/veggie stir-fry (1/2 block tofu, bean sprouts, pea pods, bok choy) with baked potato
8:00pm - cup water
9:30pm - 2/3cup oats, 1tbsp ground flax seed, dozen raisins


Was rest day, still feeling a lot of pain on my right low back (didn't even bike to work ) so soaked in some epsom salts in the evening. Went to bed 30mins earlier then normal, woke up feeling 90% better, can't wait to lift weights tonight.

July 21

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:00am - tea
9:45am - apple
10:00am - protein drink (scoop protein, 4 cups water)
11:30am - 1 1/2 cups tofu/veggie stir-fry (1/2 block tofu, bean sprouts, pea pods, bok choy) with one small potato
12:30pm - 1 1/2 cups tofu/veggie stir-fry (1/2 block tofu, bean sprouts, pea pods, bok choy) with another small potato
1:45pm - large salad (lettuce, cucumber, carrots, handful peanuts)
3:15pm - banana
4:00pm - bike ride home
4:30pm - cup tofu-coconut with chocolate pudding, 1 cup water
5:00pm - handful mix nuts
5:30pm - Weights:

Pushups - 60
Incline dumbell bench press 10-10-9-11-9
Barbell Military Press - 4-3-2-2
Bench Dips - 16-15-15

7:00pm - cup chocolate milk with scoop protein powder
8:00pm - 2 cups 100% Durum Semolina pasta, 1/2 cup kidney bean and broccoli
10:00pm - 2/3cup oats, 1tbsp ground flax seed, dozen raisins, tbsp hemp seed hearts

How's your back today?

better, thanks for asking , I only felt a little discomfort on my bike ride home in the pouring rain; jumped into a bath of epsom salts again this evening and I feel nice and relaxed.
Have a great day.

July 22

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:15am - tea
9:45am - apple
10:25am - protein drink (scoop protein, 4 cups water)
12:15pm - 2 cups 100% Durum Semolina pasta, 1/2 cup kidney beans, broccoli
2:00pm - big salad (lettuce, spinach, 1/2 avocado, cucumber)
3:00pm - banana
4:00pm - ride bike home
4:30pm - tofu/coconut/chocolate puddling
6:30pm - cup chocolate milk
7:20pm - 3 cups smoothie (banana, handful strawberries/spinach, kale, scoop protein powder)
8:30pm - 1/2 cup seitan, 1/2 cup coucous 1/2 cup mixed veggies
10:00pm - 2/3cup oats, 1tbsp ground flax seed, dozen raisins, tbsp hemp seed hearts

July 23

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
7:40am - 20mins bike ride to work
9:15am - tea
10:00am - banana
10:45am - protein drink (scoop protein, 4 cups water)
12:00 - 1:00pm - 1/2 cup seitan, 2 cups coucous, 3/4 cup mix veggies
2:00pm - big salad (lettuce, spinach, cucumber, walnuts)
4:15pm - cup water
5:00pm - 3 cups smoothie (frozen banana, spinach, frozen strawberries, scoop protein powder)
6:30pm 2 cups black beans quinoa salad with mango, tea
7:30pm - popcorn
8:30pm - tea
11:45pm - 2/3cup oats, 1tbsp ground flax seed, dozen raisins, tbsp hemp seed hearts


Was trying to do a 3 day intense workout but have a hard time with the girlfriend coming over on Friday's, gonna try for a four day week exercise instead with fri/sat/sun being my rest days.

July 26

10:30am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins
11:00am - plum
11:30am - protein drink (scoop protein, 4 cups water) - slowly drinking it
12:50pm - 1/2 corn on the cob
1:15pm - 2 cups 100% Durum Semolina pasta, with mixed veggies
2:00pm - corn on the cob
3:00pm - apple
4:30pm - cup vanilla soy milk, big salad (lettuce, organic baby spinach, cucumber, handful peanuts)
6:00pm Weights:

-5 mins skipping rope
-60 Pushups
-Incline dumbbell bench Press - 32.5LBS - 14-13 - 35lbs-12-11
-Barbell Military Press 6-5-4-4


7:30pm - smoothie (lettuce, orange, banana, scoop protein powder)
9:40pm - burrito (3/4 cup kidney beans, spinach, coconut dessert tofu, cheezy)
10:15pm - handful blueberries


Went to get my blood tested this morning, was fasting for 12 hours which sucked but glad I finally made time to get it done. Over the weekend bought a skipping rope, was the first time I've used one since Junior High and DAM it sure made me feel like I was OUT OF SHAPE
It was a killer yesterday, not sure what the temperature was but it was one of those rare days I wish I had air conditioning in my place


Results from new skin caliper:

Weight: 130 (July 25)
(1) 7 mm - Half way between nipple and top of arm pit
(2) 16 mm - Inch from belly button
(3) 12 mm - Thigh, vertical fold, halfway between knee cap and leg crease

Body Fat Percentage - 10%
Lean Body Mass - 116.36243769308615 Lbs
Body Fat - 13.637562306913846 Lbs

July 27

8:30am - 2/3cup oats, 1tbsp ground flax seed, handful blueberries
9:00am - 20 mins ride bike to work
9:50am - tea
10:30am - big salad (lettuce, organic baby spinach, avocado, pinenuts)
11:50am - 1 burrito (3/4 cup kidney beans, spinach, coconut dessert tofu, cheezy)
12:30pm - plum
1:15pm - protein shake (4 cups water, 1 scoop protein)
2:50pm - banana
3:00pm - bike back to home
4:50pm - smoothie (lettuce, organic baby spinach, orange, scoop protein powder)
7:00pm - steamed broccoli, tofu 175g, couscous
8:45pm - bowl blueberries
9:45pm - 2/3cup oats, 1tbsp ground flax seed, handful raisins


Rest day.

July 28

8:30am - 2/3cup oats, 1tbsp ground flax seed, handful blueberries
9:00am - 20 mins ride bike to work
9:40am - tea
10:30am - banana
11:30am - burrito
12:15pm - burrito
1:00pm - apple
1:30pm - protein shake (4 cups water, 1 scoop protein)
3:00pm - bike back to home
4:50pm - 2 shredded wheat biscuits with 1 cup milk
5:30pm - Exercises :

Skipping rope - 5 mins
Pullups - 8-6-6-5
Deadlifts - 10-10 (Raise 20lbs)-10-10
Barbell Rows - 13 (Raise 5lbs)-11-11

6:45pm - smoothies (lettuce, spinach, orange, scoop protein powder)
8:00pm - steamed broccoli, tofu 175g, couscous
9:45pm - 2/3cup oats, 1tbsp ground flax seed, handful blueberries


Was more careful and made sure I was doing my deadlifts properly tonight. No pain...