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Ronnie's Journal


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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.

Edited by norva
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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.

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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.

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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.

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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/sports/vegans-muscle-their-way-into-bodybuilding.html?pagewanted=2

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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

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  • 2 weeks later...

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

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  • 1 month later...

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