Vegan Bodybuilding & Fitness

Objective
Prepare for first figure competition and keep track of protein intake and diet.

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Dec 27

130lbs...trying to gain more weight...
31yrs
5ft7
11.5% body fat

Food and Supplements:
L glutamine before breakfast and 2 creatines at the gym
protein shake 25g protein
a few almonds and dried christmas fruit 10g protein
brick of tofu in tomato sauce with avacado 48g
nuts trail mix at the gym 5g
protein shake 25g
entire Amy's no cheese vegan pizza 18g
Total protein 131grams

Gym:
2 hr 15 minutes (back and chest)

Chest press - 65 -75lbs 4 sets
Pec fly - 25 - 40lbs - 3 sets
Push ups 3x15
Lat pulldown 3 sets 85 - 105lbs
Chin ups - 5 sets unweighted to 20lbs weight
Cross pulley 3 sets at 7.5lbs/ea
Bent over row - 3 sets 65 - 75lbs
seated row - 3sets 100 - 120lbs
1 arm dumbbell row - 3 sets 50 - 55lbs
15 minutes cardio on elliptical

Competition prep:
1 hr online checking out competition suits and tanning products
25 minutes posing practice - focus on front pose lat spread

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth

Stix trying to bulk up. (Stix is me)

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth

Did you make that cartoon?

A lot of "hard gainers" in bodybuilding would enjoy that.

All the best with your goals.

Where is Nelson in relation to Victoria, BC?

Or is it on the mainland closer to Vancouver?

Have a great day!

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

Not a lot of food there?

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You say obsessed; I say dedicated.
My VBB&F Journal
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Seems like a tonne of food to me when I'm eating it!
Nelson is southern BC on the mainland but closer to the Alberta border...about 9 hrs from Vancouver.
I make a lot of Stix cartoons... often relating to my bodybuilding...there will be more posted...

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth

Dec 28

130lbs

Food:
L glutamine and 2 creatines
Protein shake 25g
Big bowl of borcht
2 big slices of bread with Jam 15g
few nuts at the gym 6g
15 triscuits with pretend cheese 10g
Protein shake 25g
2 bananas
almonds 10g
Missed dinner because I was out watching movies
Total protein 91g

Gym
2hrs Tri/bi and calves

Bi cable pull up 3 sets 12 - 14kgs
Reverse bi curl 4 sets 30 - 40lbs
Dumbell bi curl - 3 sets 20 - 25lbs/ea
Tri cable pulldown 4 sets 13 - 15 kg
Tri extension - 3 sets 10kg
Tri EZ curl on back - 3 sets 30lbs
seated calf raise 3 sets 65 - 80kg
calf press - 3 sets 360 - 450lbs (ten 45 lb plates!)
5 minute warm up and 10 minutes cardio

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth

...here's a christmas/gym Stix cartoon with my workout friend....uh...Hazette.

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth

Dec 29

130.5 lbs

Food
L glutamine and 3 creatines
Almonds 10g
protein shake 25g
2 bananas
1 avocado
giant bowl of borcht
giant slice of toast 10g
sunflower seeds and nuts at gym 5g
Protein shake 30g
entire no cheese pizza 18g
almonds 10g
pea protein drink 20g
....
Total Protein 128g

Gym Shoulders/abs/forearms
1.5hrs

Ab crunch - 10 @100lbs, 6 +burns @100, 6+burns@100, then 2 descending sets
Cable crunch - 15 @57lbs, 15@57lbs, 8@ 67lbs, 8 @67lbs
Sit ups - 30@zero weight, 20 @25lbs, 25@25 lbs, 20 leg ups
Shoulder press - 10 @100lbs, 10@ 110lbs, 4@120lbs, 4@120lbs
Shrugs - 20@105lbs, 15@125lbs, 8@145lbs then 2 descending sets - forearm fail..need wrist straps!
Front barbell raise - 15 @55lbs, 10@65lbs, 10@60lbs
Side dumbbell raises - descending 6@10kg/ea + 6@7.5kg/ea + 6@5kg/ea x3
Wrist curl - 20@ 60lbs, 20@ 60lbs, 15@70lbs, 10 @70lbs
Reverse wrist curl - 3 sets of 15 or 20 @30lbs

Competition prep
30 minutes shopping for suit fabric and trying on different suits

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth

Nice work, keep it up!

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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

Yeah buddy! (in Ronnie Coleman voice)

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Learning how to be compassionate, gain wisdom, and love life.

Dec 30

130.5lbs

Food:
L glutamine and 2 creatines
almonds 10g
triscits and cranberries 3g
1 brick of tofu with sauce 45g
avocado
protein shake 25g
toast and jam 10g
rice and tofu 25g
protein shake 20g

Total protein 138g

Gym
2hrs hams/quads/glutes

Squats - 30@35lbs, 15 @105lbs, 10@125lbs, 8@145lbs (fail), 10@ 125lbs
Leg press 20@ 180lbs, 12@ 270lbs, 5 @ 360 (fail)
Lunges - 3 sets of 12 each leg @ 85lbs
Dead lift - 3 sets of 15 @ 90 lbs.
Back extension - 15 @ 35lbs, 15@35lbs, 15 @45lbs
Adductor - 15 @240lbs, 15 @ 260lbs, 10@ 175lbs (fail) forced reps, then 2 descending sets
Abductor - 15 @ 135lbs, 14@ 160lbs, 10 @ 180lbs (fail) forced reps, then 2 descending sets
leg extension - 10 @ 100lbs, 10@110lbs, 2 @ 150lbs - because Peter dared me to, 3@120lbs
Leg curl - 10@85lbs, 10@85lbs, 10@95lbs

Competition prep
25minutes posing practice

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth

my first ever real legs workout in August....

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth

Dec 31

130 lbs

Food
L glutamine
almonds 10g
big bowl or borcht
protein shake 20g
toast and jam 8g
2nd protein shake and strawberries 35g
triscits 5g
entire no cheese pizza 18g
3rd protein shake 20g
almonds 10g

Total Protein: 126g

Gym back and chest
1.5 hrs

Chest press - 30 @ 35lbs, 12 @ 65 lbs, 12 @ 65lbs
Pec Fly - 15 @ 35lbs, 8 @ 40lbs, 5 @ 45lbs
Chin ups - 10 @ 0, 6 @ 10lbs, 3 @ 20lbs
Lat pulldown - 10 @ 100lbs, 8 @ 115lbs, 6 @ 115 lbs
Seated Row - 10 @ 110lbs, 8 @ 120lbs, 6 @ 130lbs
Shrugs - 20 @ 105lbs, 12 @ 125lbs, 8 @ 125lbs
Bent over row - 15 @ 65lbs, 15 @ 65lbs, 10 @ 85lbs

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth

Jan 1

132 lbs !

Food
L glutamine and 1 creatine
12 triscits and cheese 6g
big bowl of borcht
protein shake with strawberries 25g
2nd protein shake 25g
banana
brick of tofu 46
toast 10g
almonds 10g
toast 6g

Total protein 128g

gym
closed so 1hr 45 minute dog walk

competition prep
1 hr 15 minutes of watching utube videos of figure competitions and practicing footwork between my quarter turn poses.

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth

Jan 2

131.5lbs

Food
L glutamine and 3 creatines
protein shake 25g
banana
toast 10g
borcht
nuts at the gym 5g
bagel 20g
2nd shake 25g
banana
bake beans 21g
2nd toast 8g
almonds 10g
1 cup soy milk 6g

Total protein 130g

Gym
1 hr 30 min (split) Bi/Tri/calves

Bi cable curl - 12 @ 13kg, 6 @ 14kg, 3 @ 15kg, 2 @ 14kg
Dumbell Bi curl - 10@ 25lbs/ea, 7@25lbs + 6 @ 20lbs, 7 @ 25lbs, 7@20lbs
Reverse Bi curl - 3 sets at 35lbs
Tri cable pulldown - 15 @ 14kg, 8@15kgs, 6@16kg
Tri ext - 15@10kg/ea +10 @ 7.5kg/ea x 3
Tri EZ curl on back - 10@ 35lbs, 8 @ 35lbs, 7 @ 35lbs
Seated calf raise - 15@65 kg, 7 @ 80kg, 5 @ 80kg, 30 standing with no weight for warm up
Calf press 20 @ 270lbs, 14 @ 360lbs, 10@450lbs, 15@ 360lbs
Cardio - elliptical 12 minutes with intervals

Competition prep
Chat with Claudia Lailhacar
Make wrist straps from a Walmart belt so I can lift some real weight starting tomorrow.

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth