Vegan Bodybuilding & Fitness

PHAT is one of the most intense, in my opinion, routines out there. So draining but so satisfying. I'm running a combination of PHAT and StrongLifts 5x5 as I recomp and even that is pretty taxing.

Food pictures are A+ and so are the lifts. Keep at it!

Thanks!

Today:

Back & Shoulders Hypertrophy Day

Bent Over Rows (Speed Work) 65-70% of normal 3-5 rep max

50kg x 3
50kg x 3
50kg x 3
50kg x 3
50kg x 3
50kg x 3

Rack Chins

BW x 10
BW x 8
BW x 8

Seated Cable Rows

50kg x 12
55kg x 10
60kg x 8 (5kg improvement)

Dumbbell Rows with body against an incline bench

20kg's x 13 (2.5kg improvement(each dumbbell). 1 rep improvement also)
20kg's x 13 (1 rep improvement)

Close Grip Pulldowns

45kg x 15
45kg x 20 (5 rep improvement)

Seated Dumbbell Presses

20kg's x 8 (2.5kg improvement(each dumbbell))
20kg's x 8
20kg's x 8

Upright Rows

25kg's x 12 (I lowered the weight to improve form)
25kg's x 15 (improved by 3 reps)

Side Lateral Raises w/Dumbbells or Cables

4kg's x 15
5kg's x 15 (1 rep improvement)
5kg's x 14 (2 rep improvement)


Suprisingly I did some cardio today: 10 mins of HIIT on a stationary bike, while watching 'Cheers' (a classic), on the bikes LCD screen. the HIIT was in 30 second intervals (30 seconds super slow, 30 seconds super fast etc. etc.)


Highlight of the day: All of my DB Press sets are with 20kg's now, yay!

Goal for DB shoulder Press, by the end of this 12 week routine: 25kg or 27.5kg dumbbells.

Weight has stopped at 71kg, I may need to up my cals from 3600-3700 to 4000 cals and see how I go with that. Bf % estimate right now would have to be around 11%. I should probably upload some progress pics (before and after) at the half way mark of this routine, which will be in about a week or so.

Sorry, no food pics today, I may post one later but that's it

Im back, with pictures:


Pre bed eats:


The curry paste I use to spread onto the tofu:




A new peanut butter I am testing out tonight:









And here is the finished product:






I also had this (I had to fill in my macros for the day somehow :











Still managed to hit 230 grams of prottein today which is fairly good imo.

Smooth peanut butter, get out! Just get out now hahahahahha!!!

Hahaha, lol!

If it makes you feel bettter I had crunchy last night and this morning.

Haha ok that just about balances it out!!!

Have you ever tried making pizzas with tortilla bases? They work great & you can control the carb in take easier. I have a tofu recipe where you add herbs & this becomes the topping along with any veggies (I remember you saying your unable to get replacement cheese)

Ps not sure vindaloo is wise if your bulking haha

Yeah, great idea. I also think i can handle the carb intake (I went back for a 3rd sandwich last night). Ohh and as for replacement cheese, yeah, I am still looking for one over here in Australia that doesn't have casein or whey in it.

Haha, yeah lol. It's that hot that it will probably speed my metabolism up to the point of whithering away!

Every thought about making your own cheese sauce with nutritional yeast, soy milk, and mustard? It's what I've been doing and, man, it's so tasty.

Also, you inspired me to make PB sandwiches tonight because the IF spirit hit me today and I have 1,200 calories to crush before bed.

Hahaha, awesome! Go for it, PB sandwiches are the bomb!!!

Today:

Lower Body Hypertrophy Day


Squats (Speed Work) 65-70% of normal 3-5 rep max

90kg x 3 (Whoops, I forgot I was doing speed squats. I lowered it to the suitable weight for the remaining sets).
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

(10kg improvement on last weeks speed squats; above)

Hack Squats

130kg x 10 (10kg improvement)
130kg x 10
140kg x 10 (10kg improvement)

Leg Presses

100kg x 20 (5 rep improvement) (this weight has gotten way too easy!)
140kg x 15 (20kg improvement)

Leg Extensions

45kg x 15
45kg x 15
45kg x 15

Romanian Deadlifts

120kg x 8 (20kg improvement)
120kg x 10 (2 rep improvement)
120kg x 10 (20kg improvement and a 2 rep improvement also). Suprisingly, this set really burned.

Leg Curls (Lying)

50kg x 15
60kg x 12 (5kg improvement)

Leg Curls (Seated)

50kg x 20 (5kg improvement)
55kg x 15 (5kg improvement)

Standing Calf Raises

55kg x 12 (10kg improvement)
55kg x 12 (2 rep improvement)
55kg x 10
60kg x 12 (15kg improvement) I can't grip any more than 2 30kg dumbbells (60kg) so I will definately have to get some straps.

Leg Press Calf Raises

100kg x 15 (on smith machine)
100kg x 15 (on smith machine)
110kg x 20 (I got a really good burn in the inner calves)


I am pleased with today's workout. As you can see, the first 2 sets of my leg press calf raises weren't actually on the leg press as it was occupied, and he was kind of a hog (was on the bloody machine for nearly half an hour!). The guy managed to only do 4 sets in that time too as he had like 5 minute rest intervals; he clearly had no idea on what he was doing. I felt sorry for him actually.


I Will try to post some eats later on.

Today:

Chest & Arms Hypertrophy Day


Flat Dumbbell Press (Speed Work) 65-70% normal 3-5 rep max

20kg's x 3
20kg's x 3
20kg's x 3
20kg's x 3
20kg's x 3
20kg's x 3

Incline Dumbbell Press

22.5kg's x 9 (1 rep improvement)
25kg's x 8 (2.5kg improvement one each dumbbell; 5kg improvement overall)
25kg's x 7 (1 rep short of the minimum of 8, I will have to get it next time)

Hammer Strength Chest Press

45kg x 12 (5kg improvement)
45kg x 15 (3 rep improvement)
50kg x 13 (1 rep improvement)

Incline Flys

45kg x 15 (5kg improvement)
45kg x 15

Cambered Bar Preacher Curls

30kg x 8 (5kg improvement)
30kg x 8
30kg x 12 (4 rep improvement)

Dumbbell Concentration Curls

8kg's x 12
9kg's x 15 (3 rep improvement)

Spider Curls bracing upper body against an incline bench

20kg x 15 (5kg improvement)
20kg x 15

Seated Tricep Extension with cambered bar

20kg x 10 (2 rep improvement)
20kg x 12 (2 rep improvement)
20kg x 12 (4 rep improvement)

Cable Pressdowns with a rope attachment

25kg x 20 (5 rep improvement)
40kg x 12

Cable Kickbacks

7kg's x 20 (1kg improvement on each dumbbel; 2kg improvement overall)
8kg's x 15 (1kg improvement on each dumbbel; 2kg improvement overall)

Not a bad workout today! When I rocked up at the gym, one of the guys complimented me; he said that I had gained some size around the chest, shoulders and a bit in the arms, since last month (when he last saw me). It made me feel pretty good, this routine must be working alrght!
I also made a new friend at the gym today (which is always nice!).


I also came across a geat site today called: The Spartan Diet:

http://thespartandiet.blogspot.com/

It is really interesting!

A couple of small eats:




Sanitarium Veggie mince with gravy (BBQ sauce over it too), some cabbage, and somecarrots with balsamic vinegar over them.




No carbs really in that second meal as I am about to probably eat 1/2 a loaf of bread.