Vegan Bodybuilding & Fitness

Hello Everyone!

I have been a vegetarian for the past 3 years and just became a vegan two months ago. I am really happy with the switch and love my new lifestyle choice!

In order to achieve my goals for 2012, I thought it would be fun to join all of you for this fun challenge!

Current weight: 138lbs
Height: 5'11
Fitness Goals:
1. Gain more muscle and strength in my upper body
2. Obtain an overall 'fitness model' physique

Let the fun begin!

Welcome to the forum Nadilein! It's great being around like minded people.

lance

_________________
"Rest and success don't sleep together"

Day 1:

Gym: Chest and Triceps
Incline Bench Press: 17.5/10/3
Wide Grip Pushups: 12/3
Peck Deck: 35/10/3
Overhead Tricep DB Extensions: 20/10/3
Tricep Pushdowns: 45/12/3
Assisted Tricep Dips: 8/12/3

Meals:
Pre-workout: Banana, dates
Post-workout: Vega shake mixed with half water and half almond milk
1st meal: brown rice with beans and vegetables
2nd meal: trail mix
3rd meal: bean soup and cucumber slices
4th meal: apple with almond butter
5th meal: half sandwich and salad with avocado, cucumber, tomatoes, and hemp seeds

Day 2:

Gym (6:15-7:30am):
Treadmill: 5 minute warmup (10 incline, 3.3 mph)
Lower Back and Glutes (weight/reps/sets):
- Leg Press: 140/10/3
- Lying Leg Curls: 65/8/3
- Stiff-Legged Barbell Dead Lifts: 40/8/3
- Cable Kick Backs: 40/10/3
- Stability Ball Bridges: no weight/12/3
- Weighted Hyper-Extensions: 25/12/3
Eliptical: 10 minute cardio (10 incline, 25 resistance)

Meals:
Pre-workout: Banana, dates
Post-workout: Vega Whole Food Health Optimizer shake mixed with water (1.5 scoop)
1st meal: 1/2 cup quinoa with 1 cup vegetables (broccoli, mushrooms, zucchini, yellow pepper) and 1/4 kidney beans
2nd meal: trail mix
3rd meal: garden salad with 1/2 avocado, cucumber, tomatoes, and hemp seeds with homemade dressing (olive oil, balsamic vinegar, Mrs. Dash, squeezed lemon juice)
4th meal: 1 apple with 2 tbs almond butter
5th meal: 1 homemade bean burger (no bun) topped with sauteed mushrooms, alfalfa sprouts, tomatoes, 1/2 avocado
Water: throughout the day

I am trying to gain some more lean muscle so hopefully my diet will help me achieve this. The 1st meal is a recent addition to my meal plan as I have been advised that I do not eat enough to achieve the muscle gain that I am hoping for. Hopefully I am on the right track?!

Day 3: Felt really strong at the gym today and also had consistent energy throughout the day ...

Gym (6:15-7:30am):
Treadmill: 5 minute warmup (10 incline, 3.5 mph)
Back and Abs/Core (weight/reps/sets):
- Wide Grip Lat Pulldowns: 60/10/3
- Bent Over Barbell Rows: 20/12/3
- Seated Cable Rows: 50/10/3
- Close Grip Assisted Chin Ups: 7/10/3
- Ab/Core Circuit:
a. Medicine Ball V-Ups (15x)
b. Hanging Leg Raises (15x)
c. Bicycle Crunches (15x each side)
d. Plank (60 seconds)
Eliptical: 10 minute cardio (10 incline, 25 resistance)

Meals:
Pre-workout: dates
Post-workout: banana
1st meal: Vega Whole Food Health Optimizer shake mixed with water and almond milk (1.5 scoop)
2nd meal: 1/4 cup quinoa with 1 homemade bean burger mixed together along with sauteed mushrooms and green onions
3rd meal: garden salad mixed with alfalfa sprouts, cucumber, tomatoes, and hemp seeds with homemade dressing (olive oil, balsamic vinegar, Mrs. Dash, squeezed lemon juice)
4th meal: 1 apple with 2 tbs almond butter
5th meal: roasted potatoes with sauteed vegetables and tofu
Water: throughout the day

Nice meal plans, I haven't eaten a date in so long, now I'm craving one! PS- Biglance's cow freaks me out haha.