Vegan Bodybuilding & Fitness

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 Post subject: Vegan Curious
PostPosted: Mon Dec 19, 2011 9:08 pm 
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I'm not currently vegan, but I find it tempting. I've been veggie for 9 years but I didn't research when I started, so I've been eating rather poorly for several years. Now that I'm not living with my parents I don't eat on the theory that 'convenient is best'. I need to better my veggie diet before progressing to vegan.
I've been in and out of the gym for several years, all of it starting because of competing in power lifting in high school. This year I've made more progress than any other time at the gym, but I need more! www.simplyshredded.com has made me obsessed! Up until now, it's been I go to the gym when I can, and I'm realizing that I don't push myself as much as I should. I'm hoping keeping this journal will keep me motivated so that in the new year I'll develop a body worth of a fitness competitor :)
I haven't really set my gym schedule yet, but what I do know is sundays are for lower body...emphasis on my glutes/hamstrings! :wink:
Mondays are upper body...Only in the last 2 -3 weeks have I started working shoulders, and they've become one of my favourite parts on my body! They've drastically improved. One area that I need to work more is back, mainly lower. I'm trying to fix this with dead lifts on sundays.
Tuesdays are a rest day (for now).
Wednesdays are either a gym class (Body Pump @ Goodlife) or my own whole body workout.
Thursdays are a rest day.
Friday and saturday are for intense cardio sessions. I also do cardio after my weight lifting, I want to shed some fat!

When I have more of a set schedule, I'll post exercises so that I'm not being so vague.

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 Post subject: Re: Vegan Curious
PostPosted: Mon Dec 19, 2011 9:34 pm 
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Today, being monday, I worked upper body, which I don't enjoy nearly as much as lower...Majorly lost focus near the end. That could have been from inadequate nutrition before the workout, though.
Bench press - 55lbs x 10 x 3 sets
Chest machine I don't know the name of... - 60lbs x 10 x 3 sets
Shoulder press (BB) - 30lbs x 10 (1 set), 20lbs x 10 x 2 sets
Lateral raise combo - 7.5 DB in each hand 10 x 3 sets
Skull crushers/tricep bench (BB) - 20lbs x 10 x 3 sets (1 set consisting of 10 skull crushers and 10 bench)
Tricep extensions (DB) - 17.5lbs x 10 x 3 sets
Bicep curls (DB) - 15lbs in each hand, 10 x 3 sets
Preacher curls - 30lbs x 10 x 3 sets
Wide grip pull downs - 60lbs x 10 x 3 sets, 45lbs x 15 x 1 set
Close grip pull downs - 60lbs x 10 x 3 sets
Abs - crunches on decline bench, side raises with twist on incline bench, leg raises

I should have done cardio afterwards, but given the intensity of my cardio, my legs/butt couldn't handle it after yesterday's workout.

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 Post subject: Re: Vegan Curious
PostPosted: Tue Dec 20, 2011 10:15 pm 
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Good rest day...my legs definitely are still appreciating it. They did scream at me a little when I had to lift myself off the floor while holding a 20kg dog, though.
My eating wasn't the greatest today...although given my typical diet, it wasn't all that bad, either. My pit fall was a client having brought in homemade toblerone cheesecake...How do you say no to that??
I started the morning off with a protein shake...30g protein, 1 banana, 1 scoop peanut butter and water.
Granola bar for snack.
Cheesecake...Some would be disappointed they gave into one piece, but I'm just happy I resisted having more.
Rice/broccoli mixture for lunch (brown rice).
Protein shake in the afternoon.
1 piece 12 grain toast with egg whites for dinner.
Tostitos with salsa/hot sauce (this is how I justify it...hot sauce to create a thermogenic effect)

I really should get in the habit of counting calories and macro-nutrients...I think that's my main problem, that I don't pay attention to the numbers...Just one more thing to work on.

Tomorrow - Body Pump with my boss!

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 Post subject: Re: Vegan Curious
PostPosted: Tue Dec 27, 2011 6:04 pm 
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Holidays seem to make everything difficult. The 2 days before my holidays started I had zero time for anything between work, packing for my parents', and Christmas dinner with friends. Fortunately, I didn't eat TOO terrible over the last few days, but I also haven't worked out since wednesday. No gym in my hometown. I should have done small, easy exercises in the house though. Shoulda, coulda, woulda, I suppose.
I managed to stay away from most desserts while at my parents'..not all, but most. My protein intake was significantly lacking, though I think the tofurkey I had helped up it a bit. I also had a light bulb turning on moment when I had some kraft dinner one afternoon, and I felt awful afterwards. I'm not sure how I never put two and two together before, but at least now I know and have no real desire to eat it anymore...One less bad food to worry about!

Tomorrow I'm back at the gym. It'll be a little shorter time frame than I'd like since it'll be over my lunch break (luckily I have a split shift tomorrow and have more than just an hour), but I'm definitely going to make it worth while. These next few weeks my schedule is going to be really messed up. I won't be around the gym for the next 2 weekends, so I've really gotta push it on the days that I get.
Here's to building a better body! :)

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 Post subject: Re: Vegan Curious
PostPosted: Wed Dec 28, 2011 10:27 pm 
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All in all, I did really well today. Definitely put myself in a caloric deficit.
Protein shake for breakfast..1 scoop protein, 2 tbsp peanut butter, and water..260 calories of protein and healthy fat.
Subway for lunch..No idea what the numbers are on that lol but I'm sure sub sauce destroys the healthy-ness.
I managed not to snack all afternoon while at work, then for dinner, veggie chicken breast, 1/2 cup rice, and 1 cup veggies. Dinner was 3 hours ago, and I haven't even thought of snacking..yay!

I had a decent workout before work, too. I decided to do legs/cardio. I had a minor muscle pull (groin) last wednesday at the end of the gym class but I had iced it, hadn't done much, and it was feeling really good so I thought it'd be ok...I got through the whole workout, it felt fine...until my cardio. Hill pattern on a treadmill. I made it about half way through before the twinges of pain started..then I was stupid and tried to do a little ab work with leg raises. On my third or fourth one, I felt the pull. I may have cursed a little, but I feel my language was justified lol I forgot how much it hurts!
I'm glad I got the workout in, but now I'm screwed for working legs for a while..and for cardio! What's really depressing is I'm really, really gunna have to watch my food intake, cause I'm trying to shred fat and my main tool for that was cardio... *sigh*

If anyone has tips on speeding up the healing process of a pulled muscle, please help! :(

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 Post subject: Re: Vegan Curious
PostPosted: Thu Dec 29, 2011 9:06 pm 
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Today wasn't such a good day...It started off bad before it even began. Last night my building decided it only wanted to give us cold water, so no shower. This morning I slept in till 20 minutes after I was supposed to be at work, so no breakfast.
Half way through the morning at work my breakfast was a brownie (luckily a small one).
Subway (again) for lunch.
Another brownie in the afternoon, and an apple.
KD for dinner...only half the package, and I didn't even want it. I just want it out of my house. I don't feel ill after eating it, but I definitely don't feel good.

Knowing that I can't go to the gym, even to do cardio, is making me extremely antsy! I'd really appreciate any help on healing this muscle!

Tomorrow's menu is promising to be better than today's...Protein shake for breakfast, granola bar for snack, remaining tofurkey with brown rice and veggies for lunch, and either egg whites and veggies, or a protein shake for dinner.

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 Post subject: Re: Vegan Curious
PostPosted: Fri Dec 30, 2011 11:37 pm 
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I'm clearly terrible at the whole planning meals ahead of time...
Egg whites and whole wheat toast for breakfast
Brownie as a snack...but there are no more left at work! Thank god.
Subway (had a craving...couldn't resist) for lunch
Small bit of tofurkey near the end of work
Egg whites and veggies when I got home, then some crackers.

I need to work on forcing myself to drink water...I'm really terrible about that. Today I've had a small amount, maybe 500ml. Then 2 teas and 250ml of coke (I'm getting better at avoiding pop..)

All I want is to go to the gym! :(

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 Post subject: Re: Vegan Curious
PostPosted: Mon Jan 02, 2012 7:58 pm 
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All in all...I was pretty well behaved this weekend. With the exception of pizza. I was back at my parents' for the weekend again, hence not writing anything until now.
Saturday I had egg whites on whole wheat toast for breakfast, almonds on the train (with a cream soda...), pizza for dinner, and of course booze later lol
Yesterday I was at a friend's for the day, and we basically had a diet consisting of only tea...and pizza. Almonds again on the train with water, egg whites and veggies when I got home, then some crispy minis.

Today I've been very well behaved, though I didn't go to the gym...couldn't bare the thought of the cold and snow, and while there is a women's only gym above the grocery store I was at, being in a women's only gym is extremely unappealing.
For breakfast, 2 pieces whole wheat toast, one with peanut butter, one with egg whites.
For lunch/snack, small bag of carrots with a bit of ranch dip.
Dinner, soy chicken breast, veggies, and egg whites.
Right now I'm enjoying more crispy minis and water.
Again, I really need to start calculating macro-nutrients..Still working on that.

Tomorrow is back to work, then weather permitting, gym on wednesday for an upper body workout...but it just doesn't feel right not working legs, or cardio.

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 Post subject: Re: Vegan Curious
PostPosted: Tue Jan 03, 2012 11:13 pm 
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All in all, pretty good day, I think.

Breakfast: Protein shake (banana, 1 tbsp peanut butter, 1 scoop protein, water)
- 360 calories, 28g protein

Snack: granola bar and an apple

Lunch: 1 cup veggies, 1/2 cup brown rice, and 1 soy chicken breast
- 350 calories, 4.5g fat, 45g carbs, 28 g protein

Dinner: protein shake (banana, few frozen berries, 1/4 cup Greek yogurt, 1/2 cup soy milk, 1 scoop protein)
- 265 calories, 39g protein, 10g carbs

Snack: pb & j
- 490 calories, 54g carbs, 21g fat, 14g protein
(These numbers are going to make me eat these a lot less, that's for sure..)

Total : 1365 calories, 109g protein (I slacked on getting all numbers for everything, so I'll leave those out..)
According to a calorie counter site, I'm allotted roughly 1500 calories/day, so yay! Now if only I didn't have that PB&J...

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 Post subject: Re: Vegan Curious
PostPosted: Wed Jan 04, 2012 7:33 pm 
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Awesome day!
I pushed myself so hard in my [upper body] workout today that by the end, when I was trying to get out some push ups, I felt the need to either scream or cry...though I did neither.
With the exception of a can of coke, I as very well behaved as far as diet. I can't wait until these last few cans are gone and I'm not tempted by them anymore..

Breakfast - 1/2 (ish) cup egg whites with a bit of mushrooms and 1 cup veggies

Snack/pre-workout shake/lunch - protein shake (1 scoop vanilla protein powder, 1 banana, 1/2 soy milk, 1/4 cup Greek yogurt, and a couple berries)

Post-workout shake - 1 scoop chocolate protein powder, 1 tbsp peanut butter, 1 banana, and water

Dinner - thrown together mixture of mushrooms, tofu, and fresh green beans with brown rice. I made this mostly for lunch at work the next two days, but I had a small bowl tonight to make my stomach shut up.

I have no way of measuring macronutrients from my dinner, but otherwise for today..
855 calories (including the coke), 80g protein, 40g carbs, 10(ish)g fat
I think it's safe to assume I'm under 1000calories for the day. Woot! Since my allowance is 1500/day, and I had an intense workout, I'm DEFINITELY in a deficit today! :D

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 Post subject: Re: Vegan Curious
PostPosted: Thu Jan 05, 2012 10:31 pm 
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So sore from yesterday's workout! It was so intense that despite only working arms, back, and chest, my legs and my abs are also sore :)

Diet today was pretty good...I had 2 cokes (I want them gone!) and a banana/cranberry muffin that a client brought into us at work...I had to pat myself on the back for only having one, my god it was good. I did manage to stay away from the shortbread that she brought with it though.

Breakfast was egg whites on whole wheat toast and veggies
Granola bar for a snack
Coke with my rice/green bean/mushroom/tofu mixture for lunch
The muffin...mmm...and a protein shake for snack
Veggie chicken breast with veggies for dinner, and a coke.

On days that I workout, I drink so much water, that's all I want, but on days that I don't...the thought just really, really doesn't appeal. Gotta work on that..

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 Post subject: Re: Vegan Curious
PostPosted: Fri Jan 06, 2012 10:02 pm 
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I was very proud of myself today. I desperately wanted Subway for lunch (I work beside one) despite having my rice mixture in the fridge, and I managed to tell myself no...I don't need all the extra carbs. Those delicious, delicious carbs..

Today's menu..

Protein shake for breakfast
(360 calories, 28g protein)

Granola bar for snack
(170 calories, 4g protein)

Rice mixture for lunch
([guesstimate] 250 calories..no idea on anything else)

Protein shake for snack
(265 calories, 39g protein)

Egg whites and veggies for dinner
(110 calories, 13g protein)

No coke today, but 4 cups of tea and my current glass of water.
Total = 1155 calories, 84g protein (not including whatever I got from lunch..maybe allow for 10-12g)

Any tips on how to get in some more protein without increasing my calories?

Oh, and I'm down 2.5lbs from just 5 days of eating well! :D

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 Post subject: Re: Vegan Curious
PostPosted: Sat Jan 07, 2012 10:05 am 
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Today's going to be a bad day...but I made sure to start it off well! I helped myself to 1/2 cup egg whites and 1 cup veggies...later, Pizza Hut! :)

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 Post subject: Re: Vegan Curious
PostPosted: Sun Jan 08, 2012 6:36 pm 
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The weekend wasn't as bad as I expected..Pizza Hut probably equaled my daily caloric intake, but it was SO good! I ate 5 pieces in total yesterday..4 in one sitting, which I really regretted. But having eaten that, I didn't eat much else for the day. Some pumpernickel bread and dip, and I drank quite a bit lol but not much food wise. Thankfully.
Today I was good, mostly. The only bad thing so far was a can of coke. Breakfast was 5 pieces of soy bacon, a granola bar and some almonds for 'lunch', and 1/2 cup egg whites on a piece of 12 grain toast for dinner. I'm going to have to have something else, too..I'm thinking either veggies and rice, or veggies and soy chicken..even though I shouldn't have more soy.
I haven't weight myself yet today..I've taken to doing weight checks at night, right before bed. I'll have an update tomorrow.

Tomorrow also means back to the gym! I'm going to try doing a bit of legs this week...see how that goes.

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 Post subject: Re: Vegan Curious
PostPosted: Mon Jan 09, 2012 8:13 pm 
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Decent day..1109 calories, though I haven't consumed the last 110 yet, and 103g protein.
Does anyone have ideas on what I can eat that's low calorie and high in protein? I'm having EXTREME difficulty getting up to 1g protein/lb body weight.. Anyone have any thoughts?

I had a pretty good upper body workout again today..Not nearly as good as last week's, but that's what happens when my routine gets thrown off. I always start with bench press, and today all of them were taken, and by the time one was available, I was too deep into the workout to do it.

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