Vegan Bodybuilding & Fitness

Good morning..and happy new year.

I have been vegetarian on and off for 20 years..I went completely vegan in August 2011 after reading a book the Engine 2 diet..then watching forks over knives and also food inc. That really turned me around.

I want to weight train at least 3-4 days per week. I have followed chalene's extreme off and on the last few months. I get started then I stop.
I live in beautiful Victoria, B.C. right by the water..and I walk every day. But not for long enough.

I work two jobs sometimes starting at 430am and not finishing until 830pm. so I get tired and then lazy.

My worst problem is eating at night after work...I grab carbs and nuts until I am stuffed. I am trying to break that habit lol!!

So here is to a New Year...I really want to change my body to a healthy vegan example.

I start work today at 9am-500pm...my plan for the first day is to go walk for at least one hour after work...rain or shine...and it is cold and windy here.

Hi Bev!!

Glad we will be working together!

We can work on getting you a routine that will be easy for you to work into your schedule and keep you motivated!
You are not the only one with that nasty pm eating lol its where most do the damage..we will break that habit and get you into the shape you want to be!!

Chat soon

Hi Claudia!

Ohhhh thanks any help will do.

I managed a good walk last night right after work. If I sit even for a few minutes after I get off...I may not want to move.
It was great...did some walk/jog. It was a great evening and perfect weather.

I do have some videos called Chalean Extreme...I ordered it from Team beachbody.
There is three phases burn phase. push phase, and lean phase.
Each phase goes for a month.
Have you heard of them before.
Each phase has three phases..so every second day you exercise a different set of muscles...and try to do 10 reps and make the weights as heavy as is comfortable.

So here is an example of today that I will do

Sumo squat with a hip lift 12 reps 10 pounds...using free weights each hand
Lunge with posterior fly 12 reps 5 pounds
Push-up with leg lift 11 one on toes....10 on knees
Lunge with core rotation 12 each leg 15 pounds
Bench press and leg lower 12 reps 10 pounds
Squat with side bend 12 reps 15 pounds then three slow ones
Forward leg-lunge with double arm posterior fly 12 reps 5 pounds
chest fly hip lift 2 reps 8 pounds
Then some ab workouts 25 minutes ab workout

I will let you know how that goes...
Also what kind of shoes are best...I have a thin AA foot and I am having a hard time getting shoes so my foot doesn't wobble around.
I have runners now that fit my foot but I find I need to be barefoot in them..Have you ever heard of Otomix runners...do you know if they are good...I have seen them online but never tried a pair on as they don't carry them here.

If you have any suggestions that would be great.
Also how do I put up a photo attached to my training journal..or before and after pictures.

So I have done so far what I set out to do...adding the rep's and weights I used today.

Food so far as of 145pm today

breakfast
vega chocolate ...with almond milk, banana, blueberries, flax seed

after workout
seitan burger...no bread just the burger with pickles and tomatoes

snack
a few carob chips

lunch
the other seiten burger with veganise, pickles and daydia cheese
no bun

Now I am off to work until 830pm....

At dinner I had Vegan mac and cheese
Water...water...water...
tomatoes

snack
rice crisp with better than cream cheese...tofrutti

Trying not to snack for the rest of the night ....

Good morning

It's my day off from both jobs...yipppeeee..

I did some weight training yesterday...so today I am going to go do a nice long walk/jog today...then get out a take some photos.
Photography being a passion..heave myself outside.

I have a few sore muscles...now I know which muscle groups I am working lol!!

See what happens.

I had a great day today!!

Walked/jogged 7.2k's in 35 minutes..not a bad start.
I even stopped to take some photos...lol!

Good eating today

vega all food shake with banana, blueberries, flax seed

Rice cakes with toffutti cheese and beets

salad with spinach, kale, tomatoes,

tomorrow i work starting at 400am---done at 830pm

will do weights tomorrow

Ok thought I would put this up in case I don't have time tomorrow.

So it is weight day tomorrow.
Plans are to follow chalene extreme..
So tomorrow

Sumo squat with bicep curl
Lunge with one-arm tricep extension
dead lift row
bowlers linge with single-arm row
bicep curls with abductor balance
forward lean lunge with double row
triple threat push-ups.........I hate push up because I am so crappy at it lol

Will add in the weight I use tomorrow

See what happens....

So I was still a little bit sore from Mondays weights...so I went for a long walk for 90 minutes instead...a little rian...a little sun...by the ocean in beautiful victoria..love it

Feel great...can do weights tomorrow

Hi Bev!

I am really happy to see that you are keeping really active! Great!
I do think we need to add some more quality food to your day..You seem to avoid carbs when you most need them : ( in the am, and day. Since you are working with weights - I think you need to take a post workout shake..High Gl Carbs (juice) with protein powder. Then 2 hours later you can eat burger : )
Email me to further discuss..I think your training is great..its the food we need to discuss : )

Keep up the GREAT work!

Good morning Claudia!!

Okay I will send you an email so we can discuss and eating plan.
Probably why I get tired to.
My muscles also seem to stay sore longer...it takes me longer to recuperate

I managed my weights good yesterday.
A 20 minutes walk/run.

Today however I work until 800pm...then I am going out with the girls to go see Jim Cuddy in concert..
Then out dancing for a few hours.
I took tomorrow off...lol!!!

But I will drag my butt out of bed tomorrow for a good long walk.run

Thanks
Bev

Okay!!

I had a great night out with the girls to see Jim Cuddy!

I worked until 700pm...then went to the concert.

Then we went out dancing for two hours. I had two Mike's hard lemonades.

Danced for two hours...so all in all I did get some exercise.
Sleep by 200am...

Up at 900am.
Fell good though...

had a good breakfast.

2 slices of toast...with real fruit..no sugar jam.

now going for a coffee...and a good long walk.run

Tomorrow weights.

hi! Glad you had a good night out : )

I sent you an email with food suggestions

Thanks claudia.

Yes it was great...now back to business with my training lol!!

I walk/jog for 45 minutes today.
Walked up to the grocery store empty handed...came back with two bags.
I felt great...now having a protein drink because when I got home I was a little shaky...not enough fuel this morning!

Now it just house work and back to work tomorrow.

Thanks I will go look at my email

Have a great day!

Okay up and at em...sunday morning.

So I took some of claudia advice.

First thing I do when I get up is drink two glasses water...then wait 20 minutes.

I had some groats with apple and cinnamon for breaky

Then I did theses exercises:

Sumo squat with bicep curl 12 reps 8 pounds
Lunge with one-arm tricep extension 11 reps 5 pound each arm
dead lift row 12 reps 10 pounds
bowlers lunge with single-arms row 10 reps 8 pounds
bicep curls with Abductor balance 12 reps 10 pounds then three slow ones
fwd lean lunge with double row 12 reps 10 pounds 3 slow ones
12 push-ups on my knees

After this I had a vega protein drink with banana

Now it is work from 12-800pm.

So in my lunch i am going to have:
Aven burger with two pieces of Silver hills big 16 sprouted bread and tofrutti cream cheese.
Did you know each piece of that bread has 6 grams of protein?? I didn't and it is good.

Then for a snack I brought some nuts and almond milk with a bit of protein powder in it.

Supper will be silver hills bread with sprouts, avocado and tomato.

Then home.
I will go for a 30 minute walk if it is not raining to much out.

Then enjoy a bit to tv and a good sleep so I can go for my run tomorrow.

Will see.

Yesterday was a great day.

It was perfect weather for a walk/run I manages to ekk out 12k's yesterday.

I did some walk/jog...it was great.

Thanks to claudia I am learning how to fuel my body properly for all this exercise I am doing.

I felt great through the whoel run.

I came home had a protein shake with a bit of fruit..

Yum

Then I went to work for the evening.

My legs are a bit sore this morning and I twisted my knee whilst bending down. It was sore last night but it feeling somewhat better this morning.

My goal for today is

sumo squat with overhead press
lunge with calf raise
squat with lateral raise
lunger with frontal press
squat with calf raise
sumo squat with delt raise
squat with double overhead press
lunge with lateral raise
sumo squat with calf raise

Wel;l its the start of the day so I will come back later and see what happens.

I am going to add creatine to my protein drink after

Hi HON!

SO happy wirh your email this am...MORE energy!! Weight loss!! YEAH

oh and its Glutamine..NOT Creatine. : )

Thanks and keep up the great work : )