Vegan Bodybuilding & Fitness

Ronnie, Miami, Florida.
Coach: Jennifer Nicol
Goal: To be fit maintaining a vegan lifestyle.

Weigth:

November 25, 2011: 188.8 lbs

January 1st, 2012: 181.6 lbs.

January 1st.
I was going to take the day off during this holiday but then I decided to have a light work out for an hour.
Here we go….
Training:
Cardio:

30 minutes elliptical: 230 calories

Chest:

Nitro Vertical Chest: 3 sets-8 reps

Nitro Incline Press: 3 sets- 8 reps

Shoulder:

Dumbell Arnorld Press: 3 sets – 8 reps

Triceps:

Cable Triceps Pushdown: 3 sets - 8 reps

Biceps:

Alternate Hammer Curl" 3 sets - 8 reps

Breakfast

Vegetable Juice:

:::Carrots, celery, cucumber, spinach

:::L-Carnitine + 3 spoons of Aminoacids (15 gr of proteins)

Creatine

Multivitamins

Lunch

1 bowl of whole wheat Pasta

Tomato Sauce

Parmesan Cheese

Dinner:

Cooked green pepper with garlic, tomatoes, kale and Tofu in Olive Oil.

2 whole wheat tortillas.

January 2nd

Training:
Cardio:

30 minutes elliptical: 300 calories

Legs:

Smith Machine Squats feet widely spread: 3 sets 8 reps

Smith Machine Squats feet closed: 3 sets 8 reps

Smith Machine Single Leg Split Squat: 2 sets 8 reps

Triceps

Cable Pushdown 3 sets 8 reps

Cable Overhead 3 sets 8 reps

Back

One Arm Dumbell Row 3 sets 8 resps

Breakfast
Vegetable Juice::::Carrots, celery, cucumber, spinach:::L-Carnitine + 3 spoons of Aminoacids (15 gr of proteins)
Multivitamins + Creatine
Lunch
1 bowl of Pasta Ravioli with Cheese (I was a guest and this was my best choice instead of Turkey or Chicken)
Romaine Lettuce with Tomatoes + Light Ranch Dressing
3 spoons of Aminoacids (15 gr of proteins)

Dinner
Cooked green pepper with garlic, tomatoes, kale, spinach and Chick Peas in Olive Oil.
2 whole wheat tortillas.

January 3rd
1 glass of water with lemon upon waking up.
+ 5 minutes stretching.

Training:
Legs:

Seated Leg Curl 3 sets 8 reps

Lying Leg Curls 3 sets 8 reps

Leg Press 3 sets 8 reps

Biceps:

EZ-Bar Curl 3 sets 8 reps

Alternate Hammer Curl

Breakfast
Vegetable Juice::::Carrots, celery, cucumber, spinach, tomato:::L-Carnitine + 3 spoons of Aminoacids (15 gr of proteins)
Multivitamins + Creatine
Lunch
Brown Rice + Red Beans + Broccoli + Plantain + 2 whole wheat tortillas
3 spoons of Aminoacids (15 gr of proteins)
Dinner ( I ate the leftover from lunch)
Brown Rice + Red Beans + Broccoli + Plantain + 2 whole wheat tortillas

Notes
This is the first time I went to my local farmer and found out prices are similar to my local market.
They are 5 minutes away from my place. You can even pick your own tomatoes, oranges, etc.

January 4th
Waking up: 1 glass of water with lemon + 5 minutes stretching.

Training
Cardio:

Elliptical 30 minutes 330 calories

Chest:

Nitro Vertical Chest 110 lbs 3 sets 8 reps

Nitro Incline Press 110 lbs 3 sets 8 reps

Cable cross over 25 lbs 2 sets 8 reps

Cable Flat 25 lbs 2 sets 8 reps

Cable Incline Fly 25 lbs 2 sets 8 reps

Shoulders:

Dumbell Arnold Press 35 lbs 2 stes 8 reps

Dumbell Front Raise 20 lbs 2 sets 8 reps

EZ Barbell Up Row 70 lbs 2 sets 8 reps

Dumbell Lateral Raise 20 lbs 2 sets 8 reps

Breakfast
Vegetable Juice::::
2 Tbsp Organic Hemp Protein + 2 Tbsp Organic Chia seeds + 2 Tbsp Organic Flaxseed
Carrots, celery, cucumber, spinach:::L-Carnitine + 3 spoons of Aminoacids (15 gr of proteins)
CreatineMultivitamins
Lunch
I went out with a friend to an Asian Style Restaurant and ordered Thai Coconut Curry
Green curry coconut sauce, ginger, Thai basil, red bell peppers, onions, long beans
With Vegetables, brown rice and Tofu
Dinner
Cooked green pepper with garlic, tomatoes, kale and Tofu in Olive Oil
2 whole wheat tortillas.

January 5th
Waking up: 1 glass of water with lemon

Training
Cardio:

Elliptical 30 minutes 390 calories

Chest:

Nitro Vertical Chest 125 lbs 3 sets 8 reps

Nitro Incline Press 110 lbs 3 sets 8 reps

Cable cross over 27.5 lbs 2 sets 8 reps

Cable Flat 25 lbs 2 sets 8 reps

Cable Incline Fly 25 lbs 2 sets 8 reps

Shoulders:

Dumbell Arnold Press 35 lbs 2 stes 8 reps

Dumbell Front Raise 20 lbs 2 sets 8 reps

EZ Barbell Up Row 70 lbs 2 sets 8 reps

Dumbell Lateral Raise 25 lbs 2 sets 8 reps

EZ BArbel Front Raise 40 lbs 1 set 8 reps

Breakfast
Vegetable Juice::::
2 Tbsp Organic Hemp Protein + 2 Tbsp Organic Chia seeds + 2 Tbsp Organic Flaxseed
Carrots, celery, cucumber, spinach:::Creatine + Multivitamins
Lunch
Whole wheat pasta + tomato sauce + Parmessan cheese
Dinner
Ate left over from lunch &
Ate 9 pieces of Belgian Chocolates 660 calories total while watching a movie. (I'm keeping this journal as honest as possible)

Notes:
1) I did not realize I repeated the same bodyparts as the previous day. The good thing I was able to increase some of the weight lifted.
2) I got as a christmas gift a box of chocolates and could not resist the temptation.
3) Weird day..I even felt the desire to go to a fast food restaurant but I didn't.
4) Jenny...thanks for letting us know about the New York Times article. Here is the link for those who did not read it.
http://www.nytimes.com/2012/01/05/sport ... gewanted=2

January 6th
Waking up: 1 glass of water with lemon plus 5 minutes stretching.

Training
Day off.

Breakfast
Vegetable Juice::::
2 Tbsp Organic Hemp Protein + 2 Tbsp Organic Chia seeds + 2 Tbsp Organic Flaxseed
Carrots, celery, cucumber, spinach::: Blueberry Creatine. mmm
Lunch
Cooked green pepper with garlic, tomatoes, kale and Tofu in Olive Oil
No wheat tortillas today
Dinner
Lentil soup.

Notes
1) I ran out of Vitamins. Any suggestion for our Vegetarian Life Style? I am 45 in case my age makes a difference.
2) One of my friends decided to try out a Vegetarian Life Style after seeing me trying for 6 months.
3) Thanks Jenny for your support.

Ronnie

Hi Ronnie!

How is your training going? We're halfway through the New You for the New Year Challenge! How are things going with your coach? I don't see any recent posts from you, but I hope you're keeping up with your fitness and health in 2012!

All the best,
Karen

March 10th, 2012
Waking up: 1 glass of water with lemon plus 5 minutes stretching.