Vegan Bodybuilding & Fitness

Merry Christmas, and happy holidays!!!
I am so excited to find this online resource. This is the first entry of my online journal. My goals are to build muscle/and become lean. I have a birthday coming up and I am ready to look the best ever. My end goal would be to look like bikini fitness model. Lol. I would love to compete one day too! But first and foremost is getting started. I have been vegetarian for years, but I am ready to transition to veganism for good health and mind. Here is my plan:

Workout
Sunday - OFF
Monday - Biceps/triceps
Tuesday - Shoulders
Wednesday - Back
Thursday - Chest
Friday - Legs
Saturday - Abs
20 minutes of cardio on the stair climber after everywork out.

Diet : Whole foods vegan diet with no added sugar (which is my weakness!)
Example: Tofu, quinoa/black beans, fruits, vegetables, seeds, nut butters, protein powder
40% Protein 40% Carbs 40% Fats
Also, I only eat between the hours of 1 PM and 9 PM.

I suspect I may have to increase calories with time to get substantial results, but I will start with these goals in mind!
Right now I am feeling kind of poochy!

I'm excited that you are beginning this journey! When you start seeing results you will fall in love with what you are doing! I use an app on my phone to track EVERYTHING I eat and it really helps. You are going to find that with all the vegetables and fruits you eat that carbs are gonna be higher than proteins and fats. My ratio is 50%carbs 30%protein and 20% fats.

Thank you for the comment!

I have done a little research and noticed I made an error. I def need to keep the fat % low. Everyone is so paranoid about carbs, but I am learning they give me the energy I need to really work hard at the gym! SO in the end I am going to really focus on the fresh fruits/vegetables!
How long have you been working out on the vegan diet?

It's all about the healthy carbs! Sweet potatoes, brown rice and quinoa.

Just curious why do you only eat during 1 and 9?

_________________
Save 15% off your first order with Hammer Nutrition!
They have lots of awesome vegan products for endurance athletes.
http://www.hammernutrition.com/affiliates/203702/

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www.christopherzphoto.com/blog/
www.howsoonisnow.storenvy.com

I love quinoa!
Anways, I WAS considering intermittent fasting, and consuming all calories with in 8 hours.
I don't think I can eloquently summarize my research but it can be a good way to burn fat, and still gain lean mass.
I have always read about the benefits of fasting. There is a vegan "leangains", with a website about it.
However, I tried it for a week, and as a stay at home Mommy it wasn't feasible. I can not always predict work out times, etc.
So I no longer will be doing that either! My diet/work out plan is still a work in progress...but I am going to jump in head first tommorow! Converting from vegetarian to vegan. I wish you a happy New Year!

I did a fast years ago and it worked well. These days I have zero interest in them.

Just spread out your meals throughout the day and you should be fine.
If you are concerned about eating carbs too late just cut them out of your last meal or two of the day.
For me after 6-7ish I just eat my protein (tofu) and whatever green veggies for my last two meals of the day. I leave the sweet potatoes and quinoa for earlier in the day.

_________________
Save 15% off your first order with Hammer Nutrition!
They have lots of awesome vegan products for endurance athletes.
http://www.hammernutrition.com/affiliates/203702/

www.facebook.com/chriszibutis
www.christopherzphoto.com/blog/
www.howsoonisnow.storenvy.com

A little over a month... not very long but I love it

Journal entry for New Years:

Exercise - Off.

Diet - Breakfast - Nada. Lunch - Orange. Dinner - Tofu and onion w/baked sweet potato, pear.

Yeaaaah....Overindulged a bit New Year's Eve so I didn't pick up an appetite until 10PM.
Time to get my butt into gear. I have decided to also avoid alcohol in the future, due to the empty
calories PLUS it KILLS my appetite!

Day 2!!! (1/2)

Exercise - Off.

Diet-
Breakfast --- Smoothie - two bananas, mango, fresh oj
Lunch --- tofu and onion on top of collards w/oranges
Snack --- mrm veggie protein w/almond milk
Dinner --- quinoa and beans
Snack --- I actually had a piece of carrot cake *Totally unauthorized.

January 4 is day one of contest I am entering at my gym. I will get measured and my picture taken. It is a three month ordeal. So from that point I will not have any sweets/diet sodas in the home. I am considering strictly following the 80 10 10 diet plan for one month, and then possibly adding a bit more protein to it for the long haul...SIGH! I don't know!!!!!
I like the sound of the plan, but the protein/fat levels do not seem high enough to build muscle mass...Anyways! I am just going to focus on clean eating and exercising tommorow!

Day 3!!!!!!!!!!!!!!!!!!!!1 (1/3)

Exercise:
I worked out with my husband who looks wonderful, and has successfully built lots of muscle. He is not a vegan/vegetarian, but is always very supportive of my efforts to get more fit. Today we worked on shoulders and back. We did two heavy sets with ten reps because we were in more of a hurry. And no cardio today! Here is what I did:

Weighted shoulder shrug
Machine shoulder press
Free weight lateral raises
Machine lat pull down
Machine lower back extension
Machine upper back
Planks

Here is what I ate:
Breakfast ---Fresh OJ, pineapple, bananas blended (so good), coffee and almond milk
Lunch --- Tofu and collard greens, banana bread w/almond butter
Snack---Lots of grapes
Dinner---Quinoa and blackbeans w/salsa, vegan sour cream

My gym has a contest to transform the physique, so tommorow I get all my measurements and weights, etc. My personal goal is to end up looking like a bikini competitor. Therefore, I will be kicking everything up a notch. I am aiming to get around 120ish grams of protein, 30 grams of fat, and as many carbohydrates as I need to perform. I will incorporate as many raw foods as possible, but I am not going to sweat it right now. For now I will continue to eat the tofu, seitan, etc. (Maybe macros will be 50/30/20?).
I have seen a book about raw veganism by Channa Serenity, but it hasn't been released...I may pick it up when available to help me work out the best diet possible. She has the best physique. I am also reading a book called "Becoming Raw" to learn more information. It is very well researched. My parents have also bought me a juicer, and will be bringing it to me at sometime this month!

Oh yeah! I forgot to mention, I invested in sun warrior raw vegan protein powder as well. It has only 80 cals/and provides about 15 grams of protein. Right now, I have MRM veggie protein.

Lol. I am certain no one is reading this, but it will make me feel better... I have figured out a way to mix up parts of the 80 10 10 diet and add some more protein/fat! Hehehe. Which I guess sort of makes it a different diet altogether, but I don't care...anybody who sees this please let me know your opinion. Keeping in mind I am 5'5 125 with some muscle build...and working toward bikini build. This is the food I would consume in one day:
8 bananas, 6 oranges, 2 tangerines, 1 grapefruit, 3 stalks celery, 3 tomatos, 3 cups lettuce, 3 cups cabbage, fennel, 0.2 cups pumpkin seeds, 2 TB flaxseed mill, 2 scoops mrm veggie protein in water
This ends up equaling: 2200 cals/80 grams protein/460 grams carbs/27 grams fat
I also take prenatal vitamins.
So basically I am adding the sun flower seeds/ flax seed mill for a bit more fat. And continuing my protein powder.

Any suggestions.......

1/4
Today was chest day! I performed the following...again two sets of ten...heavy heavy heavy

machine incline/decline press
machine chest press
machine assisted tricep dips
machine fly

diet:
1) 3 bananas, oj in a smoothie, coffee with almond milk
2) 3 bananas, grapes, 4 clementines
3) protein shake with almond milk and 1TB almond butter
4) 3 pears, 1 clementine, quinoa/beans w/salsa
5) baked kale sprinkled with Braggs (one whole bunch...too yummy!)
Vitamins!

Pretty sure I didn't get enough cals in....aiming for about 2100 to put on muscle!!!!!

Today was bicep day! Two sets, ten reps. Heavy! Exercise:
Hammer curls
Bicep curls
Machine bicep curl
Planks
What I ate:
1) Smoothie with 3 bananas, OJ, soy latte
2) 5 oranges, 2 kiwi
3) protein shake w/almond milk
4) 2 apples, 1 clementine
Exercise here!!! It was at 4 PM
5) protein shake w/almond milk and banana
6) tofu and half of baked sweet potato
About 1800 cals, 86 grams protein, 321 grams carbs, 33 grams fat (approximately 66/18/16).

I seemed to experience some tiredness towards the end of my work out. I was there about 1 hour 15 minutes. Otherwise, I felt great all day. Lots of energy. I wonder if I need to change what I am eating prior to my workout????
Also, I have been rather bloated this evening...any advice would be stellar!!!

oops I forgot I also had a spinach/lettuce salad in the morning!