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 Post subject: Patrik's training diary
PostPosted: Mon Jan 09, 2012 4:17 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
I've been training quite consistently for 6-7 years now, with weight lifting and competing in Muay Thai. I haven't had a proper mass building program until recently. I got inspired by Vegan Bodybuilding & Fitness-book and am currently working out five days per week and eating a whole bunch of vegan foods. I've been a vegetarian for more than 10 years. I don't buy any animal based foods and my nutritional program consists of 100% animal free foods, but I eat a bit of cheese every now and then...

As mentioned earlier, I've been working out for quite some time, but I realized that I've reached the point where I won't be making any progress without a proper bodybuilding program. My aim is not to become a proper bodybuilder tho, but just to gain a bit of muscle. My aim is to be quite thin but muscular. I started off really skinny weighing about 123 lbs years ago. Currently I'm around 163 lbs and working my way towards my goal of 176 lbs.


I've just recovered from a nasty flu, so I'm starting my diary a bit late!


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 Post subject: Re: Patrik's training diary
PostPosted: Mon Jan 09, 2012 4:33 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Ok, here goes my first day of diary.

01.09.2012

Workout: Biceps and triceps

seated bar curl x 6

0 kg x 20 normal reps
10kg x 15 normal reps
30kg x 12 half reps
30kg x 10 half reps
27.5kg x 10 half reps
25kg x 10 half reps


Cable pulldown x 5

15kg x 20 reps
40kg x 10 reps
35kg x 10 reps
30kg x 10 reps
25kg x 10 reps

Seated dumbell curl x 3

15kg x 7 reps
13.5kg x 8 reps
10kg x 7 reps


Dumbell extension x 4

30kg x 10 reps
27.5kg x 10 reps
25kg x 10 reps
23.5 x 10 reps


Cable curl x 4

70kg x 10 reps
65kg x 10 reps
60kg x 10 reps
55kg x 10 reps


Dips x 2

body weight x 12
body weight x 10


Food:

Breakfast:

-large bowl of porridge
-3 slices of rye bread with tomatoes
-1 banana
-1 clementine


Snack:

-large bowl of soy yoghurt and muesli


Lunch:
-two large rye breads with fried tofu, hummus, flax seeds and spinach on top


Snack:
-2 bananas
-1 clementine

Dinner:

-6 fried black bean, tofu, potato and carrot patties
-large bowl of spinach and tomatoes

Snack:

-Soy vanilla dessert


A fairly good workout day after a break of two weeks...I've lost a kilo of weight and some strength while being sick. The good thing is that my stomach is a lot flatter now...


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 Post subject: Re: Patrik's training diary
PostPosted: Tue Jan 10, 2012 1:39 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Today I trained my abdomen and lower back

Here goes...

10 minutes jogging for warmup

15 minutes of stretching

Hanging knee raises x 4

body weight x 30 reps
body weight x 20 reps
body weight x 20 reps
body weight x 10 reps


Back extension x 5

body weight x 10 reps
10kg x 10 reps
5kg x 10 reps
2.5kg x 10 reps


Abdominal flexion x 4

55kg x 11 reps
50kg x 10 reps
45kg x 11 reps
40 kg x 11 reps


Back extension (machine) x 4

95kg x 10 reps
90kg x 10 reps
85kg x 10 reps
80kg x 10 reps


Side extension

15kg x 20 reps (both sides)
10kg x 20 reps (both sides)


Rotary torso x 4

60kg x 10 reps
55kg x 10 reps
50kg x 11 reps
45kg x 15 reps


Food:

Breakfast:

-three slices of rye bread with hummus, flax seeds, spinach and tomato
-large bowl of porridge
-some glutamine


Snack:

-1 apple
-1 banana


Lunch:

-4 soy sausages with mustard
-a bowl of green peas, spinach and tomatoes


Snack:

-2 peanut patties
-some carrots with green peas and spinach
-1 pear

Post workout:

-Rice protein drink with creatine

Dinner:

-whole wheat pasta with black bean and aubergine tomato sauce

Snack:

-clementine
-apple
-Soy vanilla dessert


~4200 calories


I'm so glad to be back on track with my training that I even quite enjoyed doing mid-torso, even tho I usually hate it


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Jan 11, 2012 1:28 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Okay, today I trained my shoulders

here goes...

10 minutes jogging for warmup

15 minutes of stretching


Seated dumbell press x 5

10kg x 15 reps
23.5 x 15 reps
23.5kg x 10 reps
20kg x 10 reps
17.5kg x 10 reps

I think I should be able to do 10 reps with 27.5 (the gym I workout at doesn't have 25kg dumbells....), I just can't get the dumbell up with my left arm...I need to work on my technique


Rear delt cable flyes x 5

15kg x 10 reps
40kg x 10 reps
35kg x 10 reps
30kg x 10 reps
25kg x 13 reps


Military press x 4

17.5kg x 10 reps
15kg x 8 reps
13.5 x 9 reps
10kg x 9 reps


Incline bench rear delt raise x 4

8kg x 10 reps
7kg x 10 reps
6kg x 10 reps
5kg x 10 reps

(with no breaks)


Lateral raise x 4

8kg x 10 reps
7kg x 10 reps
6kg x 10 reps
5kg x 10 reps
shoulder pushups x 10

(with no breaks)


Food:

Breakfast:

-3 slices of rye bread with hummus, avocado and flax seeds
-large bowl of porridge
-4 soy sausages
-some glutamine
-16oz of water


Snack:

-large bowl of soy yoghurt with muesli
-16oz of water


Lunch:

-a bowl of whole wheat pasta with beans, aubergine and tomato paste
-1 peanut pattie
-16oz of water


Snack:

-3 clementines
-1 apple
-1 banana
-16oz of water


Post work out:

-Rice protein with creatine


Dinner:

-6 potato, carrot, blackbean, shiitake mushroom and tofu burgers
-16oz of water

Snack:

-Grape fruit
-Soy Vanilla dessert


185g protein/617g carbs/145g fat/~4200 calories



A fairly good workout day...My biceps were quite sore from yesterday...


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Jan 11, 2012 2:57 pm 
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3241
Nice, Patrik. Looks like I'm on a similar fitness quest as you. I'm at 155 and I'd like to get to 170 but stay lean and get a little more cut. I also end up with cheese in my stomach every now and then too, maybe more now and also more then... I'm in NYC and pizza is on every corner. Its pretty much the cheapest and most convenient way to lunch around here. There are a few places that have vegan slices but they are not always the most convenient in location. How do you stay motivated to cook at home? This is what I struggle with the most, I end up eating poorly when I eat out.

-Dylan


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Jan 11, 2012 4:06 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Hey Dylan, well, first off I'm having a hard time affording all the food that I need to eat to build mass even as it is, let alone if I'd eat out. Secondly, there aren't really that many viable vegan options here when eating out. I try to keep it so that I eat dairy products perhaps just a few times per year nowadays...The most important things in my nutritional program besides mass gaining is eating healthy food...so eating out isn't really an option unless I just want a tasty snack or so


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 Post subject: Re: Patrik's training diary
PostPosted: Thu Jan 12, 2012 3:39 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Today I trained my legs.


15 minutes warm up

15 minutes stretching


Barbell squat x 6

-bar x 20 reps
-bar x 20 reps
-75kg x 10 reps
-70kg x 10 reps
-65kg x 10 reps
-60kg x 10 reps


Seated calf raise x 5

-20kg x 20 reps
-65kg x 10 reps
-62.5kg x 10 reps
-60kg x 10 reps
-57.5kg x 10 reps


Barbell lunges x 4

-65kg x 10 reps
-60kg x 10 reps
-55kg x 10 reps
-50kg x 10 reps


Calf Raise x 4 (machine)

-85kg x 14 reps
-85kg x 10 reps
-80kg x 11 reps
-75kg x 13 reps

(with minimal breaks)


Seated hamstring curl x 4

-79kg x 10 reps
-71kg x 10 reps
-63kg x 10 reps
-55kg x 10 reps


Food:

-3 slices of rye bread with hummus, avocado, flax seeds and tomato
-4 soy sausages
-some glutamine


Snack:

-large bowl of porridge
-2 clementines
-1 banana
-1 apple
-16oz of water


Lunch:

-large bowl of soy yoghurt and some muesli
-16oz of water


Snack:

-Rye bread burger with a peanut steak, mustard and spinach
-Soy vanilla dessert
-16oz


Post work out

-Rice protein with creatine


Dinner:

-Stir fry with quinoa, potatoes, kidney beans, green beans, peas and tofu

171g protein/465g carbs/140g fat/3800 calories



Somehow I couldn't bring myself to eating enough today.....Eating is by far the most challenging and stressful part of my training program...


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 Post subject: Re: Patrik's training diary
PostPosted: Sun Jan 15, 2012 10:39 am 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
This is actually my workout program from friday, but I'm updating it today...

I did chest and upper back

10 minutes warm up

15 minutes stretching


Dumbbell press x 5

-10kg x 20 reps
-30kg x 11 reps
-27.5kg x 10 reps
-25kg x 10 reps
-23.5kg x 10 reps


Lat Pulldown x 5

-25kg x 10 reps
-70kg x 11 reps
-65kg x 9 reps
-60kg x 9 reps
-55kg x 6 reps


Dumbbell flyes x 4

-17.5kg x 10 reps
-15kg x 10 reps
-13.5kg x 10 reps
-10kg x 12 reps


Seated row x 4

-70kg x 10 reps
-65kg x 10 reps
-60kg x 10 reps
-55kg x 11 reps


Food:

Breakfast:

-3 slices of bread with hummus, avocado, flax seeds and tomatoes
-4 soy sausages with mustard
-a large bowl of porridge
-some glutamine
-16oz water


Snack:

-1 apple
-2 bananas
-3 clementines


Lunch:

-Peanut hamburger with tofu cream cheese, spinach and mustard
-16oz water


Snack:

-Some stir fry with potatoes, beans, tofu, green peas, mushrooms and spinach
-Soy vanilla dessert
-16oz water

Post workout:

-Rice protein with creatine


Dinner:

-Curry with potatoes, quinoa, tofu, green beans, broccoli and kidney beans
-16oz water

Protein: 174g/ carbs: 520g/fat: 128g/~3500 calories


...I should eat more.......


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 Post subject: Re: Patrik's training diary
PostPosted: Mon Jan 16, 2012 3:43 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
I'm starting my week with training my biceps and triceps


10 minutes warm up

15 minutes of stretching

seated bar curl x 6

-0 kg x 20 normal reps
-10kg x 15 normal reps
-35kg x 12 half reps
-33,5kg x 10 half reps
-30kg x 10 half reps
-27,5kg x 10 half reps


Cable pulldown x 5

-15kg x 20 reps
-40kg x 10 reps
-35kg x 11 reps
-35kg x 10 reps
-35kg x 8 reps

Seated dumbbell curl x 4

-15kg x 6reps
-13.5kg x 8 reps
-10kg x 10 reps
-10kg x 8 reps

Dumbell extension x 4

30kg x 10 reps
27.5kg x 10 reps
25kg x 10 reps
23.5 x 11 reps


Cable curl x 4

70kg x 11reps
65kg x 10 reps
60kg x 10 reps
55kg x 8 reps


Dips x 2

body weight x 10
body weight x 6


Food:

Breakfast:

-4 loafs of rye bread with tofu cream cheese, avocado, flax seeds and tomatoes
-a large bowl of porridge
-a peanut pattie


Snack:

-1 banana
-1 clementine
-a large bowl of soy yoghurt with some muesli


Lunch:

-Rye bread and soy pattie burger


Post workout:

-Rice protein with creatine


Dinner:

-Baked potatoes
-Steamed broccoli
-2 hot chorizo vegan sausages
-some sauerkraut
-2 small blueberry pies

Snack:

-2 clementines
-1 banana

Protein: 189g/carbs: 505g/fat: 157g/Calories: ~4200


anyone reading my diary feel free to comment or give advice! I'm always looking for good tips on improving my program!


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 Post subject: Re: Patrik's training diary
PostPosted: Tue Jan 17, 2012 12:59 am 
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Gorilla
User avatar

Joined: Sun Dec 18, 2011 8:44 pm
Posts: 709
Hey Patrik! Awesome journal! Keep up the great work! I'm new to fitness, so not really capable of offering up any great advice (haha!), but I'll cheer you on!!!!!!!!!!!

2, 4, 6, 8, who do we appreciate?? Patrik! Patrik! Woooooo! :cheers:

All the best,
Karen


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 Post subject: Re: Patrik's training diary
PostPosted: Tue Jan 17, 2012 3:46 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
haha, thanks for the cheering, Karen. I needed that!

Ok, today I trained my mid section.


10 minutes jogging for warmup

15 minutes of stretching

Hanging knee raises x 4

body weight x 30 reps
body weight x 20 reps
body weight x 10 reps
body weight x 10 reps


Back extension x 5

body weight x 10 reps
10kg x 10 reps
5kg x 10 reps
2.5kg x 10 reps
body weight x 10 reps


Abdominal flexion x 4

60kg x 10 reps
55kg x 10 reps
50kg x 10 reps
45 kg x 12 reps


Back extension (machine) x 4

95kg x 10 reps
90kg x 10 reps
85kg x 10 reps
80kg x 10 reps


Side extension

15kg x 20 reps (both sides)
10kg x 20 reps (both sides)


Rotary torso x 4

60kg x 10 reps
55kg x 10 reps


Food:

Breakfast:

-3 slices of rye bread with tofu cream cheese, avocado and flax seeds
-1 Hot Chorizo vegan sausage with mustard and sauerkraut
-a large bowl of porridge


Snack:

-1 apple
-1 banana
-1 clementine


Lunch:

-Baked potato with veggies and sauce
-carrots and kale
-Soy chocolate dessert
-16oz of water


Snack:

-A large bowl of soy yoghurt with muesli


Post workout:

-rice protein with creatine


Dinner:

-2 soy burgers with rye bread and spinach
-large baguette with a hot chorizo vegan sausage, sauerkraut, mustard and spinach
-16oz of water


protein: 181g/carbs: 381g/fat: 137g/calories:~4000

I'm having difficulties in eating enough carbs. My goal is to eat about 600g of carbs every day, but most of the time I fall short of my goals, even tho I've eaten enough of protein/fats/overall calories. I eat potatoes, rice, pasta or bread on every meal and plenty of fruits.....Do you guys have any suggestions on good carb sources?


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Jan 18, 2012 3:23 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Hi Patrik!

Great stuff going on here! First and foremost, thanks so much for supporting my book and for embracing the Vegan Bodybuilding & Fitness lifestyle. I know you're looking to put on some muscle, so let's get right to it.

I know I spelled it out in my book in a few ways, but it really does come down to just a few basic things:

*Choosing the exercises that yield the best results

*Eating enough to support your training and your muscle-building goals

That's really about it! So what does all that mean?

To me, it means doing compound, multi-joint exercises as the foundation of your training. Anything that is a barbell or dumbbell exercise is a good bet. The more powerful the exercise the better.

Some you'll want to perform regularly (assuming no injuries) are:

*Squats
*Deadlifts
*Cleans
*Bent-over rows
*Overhead press
*Shrugs
*Pull-ups
*Lunges

Exercises such as those will really stimulate some muscle growth.

Eat sufficient calories and supplement if you want to (I use Vega products) and you're on your way.

Check out this Mass Building article by Derek - Mass Building: viewtopic.php?f=74&t=27198

And these articles which I wrote and find to be quite helpful:

Maintaining Muscle: viewtopic.php?f=74&t=27048

Building Muscle is Easy: viewtopic.php?f=74&t=27038

All the very best!

-Robert

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Jan 18, 2012 3:55 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Thanks for the useful info, Robert! Most of the exercises you mentioned there are already in my program, but I'll be getting in to the ones that aren't.

Today I trained my shoulders.


10 minutes jogging for warmup

15 minutes of stretching


Seated dumbell press x 5

-10kg x 11 reps
-23.5 x 15 reps
-23.5kg x 10 reps
-20kg x 10 reps
-17.5kg x 10 reps

I STILL couldn't get up the 25kg dumbbels....damn


Rear delt cable flyes x 5

-15kg x 10 reps
-40kg x 10 reps
-35kg x 10 reps
-30kg x 10 reps
-25kg x 11 reps


Cleans x 4

-20kg x 10 reps
-20kg x 9 reps
-20kg x 6 reps
-17.5kg x 6 reps

(this is a new addition to my program..thanks to Robert! Good stuff...)

Incline bench rear delt raise x 4

8kg x 10 reps
7kg x 10 reps
6kg x 10 reps
5kg x 10 reps

(with no breaks)


Lateral raise x 4

8kg x 10 reps
7kg x 10 reps
6kg x 10 reps
5kg x 10 reps
shoulder pushups x 8

(with no breaks)


Food:

Breakfast:

-3 slices of rye bread with tofu cream cheese, flax seeds and spinach
-a plate of wheat protein sausages with sauerkraut and mustard
-a few slices of watermelon
-16oz of water


Snack:

-a large bowl of porridge
-1 apple
-1 banana
-1 clementine


Lunch:

-pasta with green pesto and mixed vegetables
-some carrots and kale
-Soy vanilla dessert
-16oz water


Snack:

-a large bowl of soy yoghurt with muesli
-16oz of water


Post workout:

-Rice protein with creatine


Dinner:

-a seitan kebab with pita bread
-16oz of water


Snack:

-3 clementines
-1 apple


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Jan 18, 2012 11:13 pm 
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Gorilla
User avatar

Joined: Sun Dec 18, 2011 8:44 pm
Posts: 709
Keep up the awesome work, Patrik! Glad you got some feedback from Robert!

Man, I wish I could eat as much as you and get away with it! :D Hahaha!


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 Post subject: Re: Patrik's training diary
PostPosted: Fri Jan 20, 2012 5:17 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Well Karen, I'm actually gaining some body fat too, but I suppose that's part of the deal.

This is my workout from yesterday. I trained my legs.


10 minutes warm up

15 minutes stretching


Barbell squat x 6

-bar x 10 reps
-bar x 10 reps
-75kg x 10 reps
-70kg x 10 reps
-65kg x 10 reps
-60kg x 10 reps


Seated calf raise x 5

-20kg x 10 reps
-65kg x 10 reps
-62.5kg x 10 reps
-60kg x 10 reps
-57.5kg x 10 reps


Barbell lunges x 4

-65kg x 10 reps
-60kg x 10 reps
-55kg x 10 reps
-50kg x 10 reps


Calf Raise x 4 (machine)

-85kg x 10 reps
-85kg x 10 reps
-80kg x 10 reps
-75kg x 10 reps

(with no breaks)


Seated hamstring curl x 4

-87kg x 10 reps
-79kg x 8 reps
-71kg x 10 reps
-63kg x 10 reps


Food:

Breakfast:

-3 slices of rye bread with tofu cream cheese, flax seeds and spinach
-4 soy sausages with sauerkraut and mustard
-a large bowl of porridge
-some glutamine
-16oz of water


Snack:

-some watermelon
-1 apple
-1 clementine
-1 banana
-some mixed nuts


Lunch:

-some fried potatoes, deep fried tofu patties and some sauerkraut
-a bowl of green beans
-16oz of water


Post workout:

-Rice protein with creatine


Dinner:

-quinoa with veggies, nuts and tempeh
-a small Blueberry pie
-16oz of water


Snack:

-some clementines

It was a good workout..somehow I managed to push myself to a new level..even with more or less the same weights as before


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