Vegan Bodybuilding & Fitness

My name is Daniel. Vegan for about 7 months now.
Mainly training for MMA but with some vanity measures thrown in.
Into Hardcore Punk and metal. Used to play bass in a band but now am bandless.

Currently I am doing a 3 days a week routine. Need advice on diet though.

Day 1: Lower Body S&C
Day 2: Rest
Day 3: Rest
Day 4: Upper Body S&C
Day 5: Rest
Day 6: "Vanity" Day
Day 7: Rest

Strength and Conditioning days are planned out by Brendan Chaplin, coach to a few Rugby clubs. These are purely for my MMA
Vanity days are there for what ever I feel is lacking aesthetic wise. Chest at the minute. Need to look good when I'm playing on stage.

In the last 11 months I've dropped from a fat 200lbs to 172lbs. Still got a slight gut and a small chest though. Never lifted weights before so don't expect massive numbers.

My main problem is with nutrition. I've been eating well enough to lose weight but now need to pack it on for muscle growth.

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Straight Edge Hardcore Vegan.
Start Weight: 172lbs (22nd November 2011)
Current Weight: 172lbs (22nd November 2011)
Target Weight: 180lbs

23rd November 2011

Workout

Front Squats 4x8 35kg
Barbell rollout 4x10 10kg
Chins machine 4x8 with -45kg
Goblet squats 4x10 18kg
Incline press 4x8 20kg
Lateral lunge 4x8
Cable single arm press 4x8 10, 12, 12, 10kg
Back extensions 4x15

Meals

06:15 Breakfast
Oats, banana

10:00 Pre Workout
Protein and Creatine shake

12:30 Post Workout
Protein and Creatine shake

13:00 Lunch
Tomato and basil pasta, side of mushrooms

16:00 Snack
Beans on wholemeal toast. Nakd Bar

19:00 Dinner
Two homemade chickpea and black bean burgers. Nakd bar. One orange.

22:00 Snack
Protein shake with soy milk. Creatine shake with water.


Today felt a decent day. With the exception of one burger falling apart then both work out and meals were decent. All I need is a playlist for my workou.
Hatebreed yes, The Smiths no

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Straight Edge Hardcore Vegan.
Start Weight: 172lbs (22nd November 2011)
Current Weight: 172lbs (22nd November 2011)
Target Weight: 180lbs

Nice session you did there!

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

Cheers. Everyone has to start somewhere hence the weights at the minute

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Straight Edge Hardcore Vegan.
Start Weight: 172lbs (22nd November 2011)
Current Weight: 172lbs (22nd November 2011)
Target Weight: 180lbs

would advise on not taking creatine 3 times in a day past the loading phase

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

Cheers. Only started creatine yesterday. Only five days loading isn't it?

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Straight Edge Hardcore Vegan.
Start Weight: 172lbs (22nd November 2011)
Current Weight: 172lbs (22nd November 2011)
Target Weight: 180lbs

Yes I think it's 5 days loading then 11 weeks or something at two servings. Then a break & you load again.

But when you workout out have it hr before & right after. When it's an off day have it with breakfast & mid evening. After your loading phase This is

_________________
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

24th November

No exercise today except lifting deliveries at work.

Meals

10:00 Breakfast
Oats

12:00 Snack
Nakd Bar, Protein and Creatine with orange juice

14:00 Lunch
Curried bean burger

17:00 Snack
Nakd bar, Creatine

19:30 Dinner
Bean burger, salad

23:00 Snack
Protein with Soy milk. Creatine with water

Not much variety with food. Need to take more to work. Not done my shopping yet this week so using whatever I have in.

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Straight Edge Hardcore Vegan.
Start Weight: 172lbs (22nd November 2011)
Current Weight: 172lbs (22nd November 2011)
Target Weight: 180lbs

25th November

Rest day two

Meals

8:30 Breakfast
Protein and creatine shake with Oats added

11:00 Snack
Orange juice

13:00 Shake
Creatine

14:30 Lunch
Bean burger

19:00 Dinner
Finally did my shopping.
Soy burritos (Extra Jalapeños), side of mixed vegetables.

22:00 Snack
Protein and creatine

_________________
Straight Edge Hardcore Vegan.
Start Weight: 172lbs (22nd November 2011)
Current Weight: 172lbs (22nd November 2011)
Target Weight: 180lbs

Make sure that you arent in a deficit/ low carbs if you are taking creatine, as creatine relies on you to take in a feasible amount of carbs in order to work and function properly. If you are cutting your carbs while taking creatine, then any creatine taken will be wasted, essentially.

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

26th November

Gym day. Looking forward to it. Seems ages between sessions

Workout

Split Squat 4x8 30kg
Front/side Raises 4x8 8kg total
Deadlift 4x8 35kg
Planks
Barbell rows 4x8 25kg
Leg raises. 4 sets
Single row 4x8 16kg
Push ups 2x12

Meals

25th November

Rest day two

Meals

9:30 Breakfast
Protein and creatine shake with Oats added

12:00 Snack
Wholemeal bread, hummus, celery, carrot sticks and salsa

13:00 Shake
Creatine

14:30 Lunch
Burrito

17:30 Pre-workout
Protein and creatine

19:30 Post-workout
Protein and creatine

20:00 Dinner
Soy burrito, side of mixed vegetables.

22:00 Snack
Crackers with soy spread


Last day of creatine loading tomorrow. You don't know how thankful I am haha

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Straight Edge Hardcore Vegan.
Start Weight: 172lbs (22nd November 2011)
Current Weight: 172lbs (22nd November 2011)
Target Weight: 180lbs

My problem after years of over eating is now I'm under eating.
I'm making the most of the portion sizes though

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Straight Edge Hardcore Vegan.
Start Weight: 172lbs (22nd November 2011)
Current Weight: 172lbs (22nd November 2011)
Target Weight: 180lbs

Looking forward to keeping track of your progress man. Good to see the vegan straight edge is alive and well across the pond as well.

How are things coming along?

All the best!

Happy Holidays.

-Robert

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