I have been vegan 4+ years, and vegetarian for 4+ before that. I used to weigh 315 up til about 2 years ago when I decided to do something about my weight. Today I am sitting at 205 lbs. Now my plan is to gain strength while also losing body fat. I am following the Derek Treesize's 5x5 Plan along with incorporating some cardio days into the equation. Here is what my training schedule looks like:
Day 1: Barbell Squats, Barbell Bench Press, Barbell Bent Over Row, Dumbell Shrugs
Day 2: Cardio (Basketball, Cycling, Sprint Intervals, etc) or a day off depending on how I feel
Day 3: Incline Bench Press, Dumbell Bent Over Rows, Romanian Dead Lifts, Cleans
Day 4: Dumbell Curls, Hammer Curls, Machine Curls, French Press, Triceps Pushdown, , Calf Raises 88's, + Abs
Day 5: Chin-ups, Pull-ups, Dumbell Pullover, Push Press, Dead Lift
Day 6: Cardio (Basketball, Cycling, Sprint Intervals, etc) or a day off depending on how I feel
Day 7: Tricep Extension, Diamond Push-ups, Reverse Curls, Barbell Curl 21's, Calf Raises, + Abs
This is a pic of me from about a month ago, I have lost another 7-10 pounds from when this was taken.
Today was the first day of my training with this plan and here is the workout:
It was mostly me trying to find the right weight to do a 5x5 excercise of and probably will be like for most of this week.
Barbell Squats: 225x5 reps x 4 sets, 275x5 on fifth set
Barbell Bench Press: 135x5, 155x5, 175x5, 185x5, 195x3
Barbell Bent Over Rows: 45x5, 65x5, 85x5, 105x5, 125x5, 145x5
Dumbell Shrugs: 100x5, 110x5, 130x5, 150x5, 170x5