Vegan Bodybuilding & Fitness

I am now adjusting my macros after 4 weeks of them being at:

55/20/25 (c/p/f)




My new Macros:

60/20/20 (c/p/f)

_________________

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


My Training Journal:

viewtopic.php?f=24&t=26321

P.S., what do you guys think of my new "sig"?

_________________

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


My Training Journal:

viewtopic.php?f=24&t=26321

Macros from today:

3,030 cal

Protein: 223, Fat: 71, Carbs: 367, Fibre: 50, Sodium: 3,548

This is the least amount of cals I have eaten in a while, (1500cal deficit).Oh well, at least my protein was high (will prevent catabolism).

_________________

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


My Training Journal:

viewtopic.php?f=24&t=26321

Best sig on the site.

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

More important have you got Skyrim yet?

_________________
"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

Nope, I don't. It sucks hey!

_________________

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


My Training Journal:

viewtopic.php?f=24&t=26321

lmao come on man what are you playing at!!!

My day off usually go, Gym at 7:00 home by about 8:30 then skyrim until I hear the front door go. Then I whip out the Hoover hahaha

_________________
"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

Hahaha

_________________

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


My Training Journal:

viewtopic.php?f=24&t=26321

Today:

Upper Body Power Day:


Bent Over/Pendlay Rows

65kg x 5
65kg x 5
70kg x 5 (improved by 1 rep)

Pullups/Pulldowns

55kg x 10 (improved by 2 reps)
60kg x 9

Rack Chins

BW x 6 (wtf happened here!)
BW x 6

Flat Dumbbell Presses

27.5kg's x 4 (2.5kg improvement on each dumbbell; 5kg improvement)
27.5kg's x 5
27.5kg's x 5 (improved by 2 reps)

Weighted Dips/Dips

BW x 10 (no chain again)
BW x 10

Seated Dumbbell Shoulder Press

20kg's x 6
17.5kg's x 8
17.5kg's x 8 (improved by 2 reps)

Cambered Bar Curls

30kg x 10
30kg x 10
30kg x 8

Skull Crushers

20kg x 10
25kg x 7 (improved by 1 rep)
20kg x 9


Not too happy with today, as the rack chins went down by 2 reps, may have something to do with the 1500cal deficit from yesterday.

Anyway, here are some eats from today:


Breakfast from today (Weet-Bix with protein shake poured over and a banana):



Other half of my shake:



Post workout today(Banana and cinnamon oatmeal with vanilla soy protein shake poured over it):



Dinner from last night, forgot to post yesterday (Green/Brown lentils with BBQ sauce and greens):



Dinner from tonight: Turkish style chickpeas and lentils with vegetables and you guessed it: barbecue sauce:

_________________

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


My Training Journal:

viewtopic.php?f=24&t=26321

Going to have pasta tomorrow

_________________

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


My Training Journal:

viewtopic.php?f=24&t=26321

Log is full of strong protein voodoo. I approve.

Also, you might want to check out a couple of things I just wrote up about IIFYM and veganism for my blog since you're the only other vegan I know who "practices" IIFYM: http://veganatlas.tumblr.com/

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

Ah cool, you have a tumblr, I am in the process of making my own!

_________________

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


My Training Journal:

viewtopic.php?f=24&t=26321

Today:


Lower Body Power Day

Squats

80kg x 5 (3 rep improvement)
90kg x 5
100kg x 3 (10kg improvement)

Hack Squats

110kg x 10 (20kg improvement)
120kg x 6 (10kg improvement)

Leg Extensions

60kg (stacked) x 10
60kg (stacked) x 10 (10kg improvement)

Stiff Legged Deadlifts

100kg x 10 (20kg improvement)
100kg x 10 (2 rep improvement)
120kg x 7 (20kg improvemens and a 1 rep improvement also)

Leg Curls

60kg x 8 (5kg improvement)
65kg x 6 (this is the machine stacked) (5kg improvement)

Standing Calf Raises

60kg x 10 (15kg improvement)
60kg x 8 (10kg improvement)
60kg x 10

Seated/Leg Press Calf Raises

140kg x 6 (20kg improvement)
150kg x 8 (10kg improvement)


Side notes / highlights of todays workout:

I finally broke into the 3 digit squats (100kg, yay! Still a long way to go though).

I finally stacked the leg curl machine and the leg extension machine at one of the gyms I go to.

On another note, with the standing calf raises, I use dumbbells as we have no calf raise machine (i.e. 60kg is 2x30kg dumbbells above). The problem I have hit is that I can go heavier but cannot grip the increase in weight, therefore I will have to stay at that weight uon that exercise until I invest in some straps.

As for the stiff legged deadlifts, I am happy with my current progress. I don't hace thee gripping problem with these for some reason, which is good, although I am not sure how heavy I should go to on stiff legged deadlifts. What's your opinion?


Here are some eats from today:

Breakfast:

Vegan Voodoo, so named thanks to Vegansludge:



Pre workout:

Mexican Chilli Beans with some baby peas and Barbecue sauce (love that stuff, despite it being bad for you):



Pre Bed Meal:

I call this one: The Vegan King Toasted Sandwich (my own little(well big) creation): Macros for it are: 624 calories, 54g protein, 21g fat, 51g carbs and 10g fibre:



It was this yummy (photo taken 1 minute after making the damn thing:



These were also part of my Pre Bed Meal:

2 Toasted Peanut Butter and Jam sandwiches (100% fruit jam, and 100% peanuts peanut butter). One was with crunchy peanut butter, the other was with smooth and they both had apricot jam. The macros for these were: 1,057 calories, 55g protein, 41g fat, 89 carbs and 21g fibre:




So the calories rounded off for my pre bed meal were: 1681 calories, 109g protein, 62g fat, 140g carbs, and 31g fibre. Hey, you gotta eat big to get big!

Daily totals for today were still quite low, despite this big a$$ meal:

Totals: 3,328 calories, 240g protein, 90g fat, 346g carbs, 82g fibre & 4,981mg sodium. (I know what you are thinking, way too much sodium, normally I get 2500mg a day, however I compensated today by increasing my water intake to 5.5 litres today and consumed a few bananas (potassium)

_________________

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


My Training Journal:

viewtopic.php?f=24&t=26321

Fantastic food pics I'm gonna try some of these out!!!

How many days is your split over? I'm asking because these so much your doing. Personally I'd even say your doing to much. It looks like an all over workout but even so I counted 8 movements...so much.

Biggest advice I can give is as your bulking is eat big, rest big but lift big.
My splits over 3 days & I prefer training this way.


Here is the Prog I'm currently following, only difference I do to this is on a Friday on the big lifts I do an extra 6th set immediately after the new 3 rep max for a little burn out.

I'll be popping up pics in my training log today at some point

http://www.builtfit.com/workouts/streng ... x5-workout

_________________
"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

Oh rep ranges on a couple of thing are more to

_________________
"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