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 Post subject: Ronnie's Journal
PostPosted: Mon Jan 02, 2012 4:59 am 
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Finch
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Joined: Tue Dec 20, 2011 4:20 am
Posts: 8
Location: Miami, Florida
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.


Last edited by norva on Tue Jan 03, 2012 6:06 am, edited 1 time in total.

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 Post subject: Re: Ronnie's Journal
PostPosted: Tue Jan 03, 2012 5:04 am 
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Finch
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Joined: Tue Dec 20, 2011 4:20 am
Posts: 8
Location: Miami, Florida
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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 Post subject: Re: Ronnie's Journal
PostPosted: Wed Jan 04, 2012 8:06 am 
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Finch
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Joined: Tue Dec 20, 2011 4:20 am
Posts: 8
Location: Miami, Florida
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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 Post subject: Re: Ronnie's Journal
PostPosted: Thu Jan 05, 2012 5:57 am 
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Finch
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Joined: Tue Dec 20, 2011 4:20 am
Posts: 8
Location: Miami, Florida
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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 Post subject: Re: Ronnie's Journal
PostPosted: Fri Jan 06, 2012 4:54 pm 
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Finch
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Joined: Tue Dec 20, 2011 4:20 am
Posts: 8
Location: Miami, Florida
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


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 Post subject: Re: Ronnie's Journal
PostPosted: Sat Jan 07, 2012 11:28 am 
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Finch
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Joined: Tue Dec 20, 2011 4:20 am
Posts: 8
Location: Miami, Florida
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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 Post subject: Re: Ronnie's Journal
PostPosted: Tue Jan 17, 2012 1:16 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
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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 Post subject: Re: Ronnie's Journal
PostPosted: Sat Mar 10, 2012 1:16 pm 
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Finch
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Joined: Tue Dec 20, 2011 4:20 am
Posts: 8
Location: Miami, Florida
March 10th, 2012
Waking up: 1 glass of water with lemon plus 5 minutes stretching.


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