Vegan Bodybuilding & Fitness

Jan 12

130lbs

Food
L glutamine 2 creatines
protein shake 32g
sunflower seeds 18g
bagel 17g
4 bananas
yam fries
quinoa salad 10g
2nd shake 32g
almonds 10g

Total protein 119g

Gym:
1 hr 50 minutes split (legs)

Squats - 20@105lbs, 15@125lbs, 5@145lbs
Lunges - 15@85lbs, 12@95lbs, 10@ 105lbs
Leg Press 20@ 230lbs, 15@270lbs, 8@360lbs
Leg extension - 8@120lbs,7@120lbs, 5@120lbs
Leg curl - 10@ 100lbs, 8@105lbs, 6@105lbs
Aductor - 15@150lbs,12@160lbs,8@175lbs
Abductor - 15@270lbs,12@280lbs,10@300lbs then 2 descending sets
Deadlift - 20@70lbs, 15@100lbs, 15@100lbs
Back extension - 15@45lbs x 3

Jan 13

130.5lbs

Food
L glutamine and 3 creatines
Protein shake 32g
nuts 20g
1 cup soy milk 7g
bagel and pretend cheese 17g
banana
juice
protein shake 35g
bake beans 20g

Total protein 131g

Gym
1 hr 45 min split back and chest

Chest press - 15@ 45lbs, 20@ 35lbs, 15@ 65lbs, 15@ 65lbs, 6 + 3 @ 75lbs
Pec Fly - 10+10@ 25lbs, 9@35lbs, 6@40lbs, 2 + 4 @ 45lbs
Incline Chest press -10 @ 35lbs,9@65lbs, 4@ 65lbs
Dumbell Fly - 10@15lbs/ea, 10@15lbs ea
Chest cable pulley - 10@ 10lbs/ea, 10@10lbs/ea, 10@ 10lbs/ea
Chin ups - 6 +6+5+10 zero weight
Lat pulldown - 10@100lbs,6@115lbs,4@115lbs
Cable cross pulley - 15@7.5lbs/ea, 15@7,5lbs/ea, 15@10lbs/ea
1 arm Dumbbell row - 10@45lbs/ea,10@50lbs/ea, 10@50lbs/ea
Seated row - 8@110lbs, 8@110lbs, 10@ 110lbs
Bent over Row - 15@ 65lbs, 12@85lbs, 10@85lbs, 15@65lbs

Jan 14

131.5lbs

Food
3 creatines and L glutamine
protein shake 25g
nuts 6g
soy milk 4g
bagel 17g
bagel again 17g
2nd protein shake 35g
tofurky slices 15g
1/3 brick tofu and rice 17

Total protein 136g

Gym
1hr15 mins forearms/calves ...really sore from the last 2 workouts so really a rest day.

Calf press - 30@ 270lbs, 25@ 360lbs, 25@360lbs, 20@450lbs, 20@ 450lbs, 30@ 270lbs
Seated calf raise - 20@ 55kg, 12@70kg, 8@70kg, 20@55kg, 40 standing each leg @ zero weight
Wrist curl - 30@70lbs, 15@90lbs, 10@90lbs
Wrist reverse curl - 20@ 30lbs, 20@35lbs, 12@40lbs, 12@40lbs, 40@ 20lbs
15 minutes cardio on elliptical with intervals

Competition prep
30 minutes posing

Any green veggies? Broccoli is what most people at least do. And if broccoli isn't your favorite, then spinach at least? Plus I do not see a raw food source for Vitamin C in your diet (which will also allow your body to input iron from your diet). Important to keep your immune system up and running.
Just an observation.

I don't eat greens...don't like them...I grow vegetables in my garden but I let them rot out there. I don't keep track of vitamins... counting on the vega whole food powder as a vitamin source.

Jan 15

131lbs

Food:
L glutamine and 2 creatines
nuts 30g
tofu and rice 16g
2 bananas
1 cup soy milk 7g
kale and yam salad
salad and tofu dinner 18g
protein shake 27g
soy milk and tofurky 10g
2nd protein shake 20g

Total protein 128g

Gym
1 hr 50 min split bi/tri/abs

5 minute row warm up
Bi cable curl 15@ 1`7.5lbs/ea, 10@ 22lbs/ea, 7 @ 25lbs/ea 1 descending set
Bi dumbell curl - 9@25lbs, 8@ 25lbs+10@15lbs,8@25lbs+8@10lbs
Reverse Bi curl - 20@ 30lbs, 10@40lbs, 10@40lbs
Tri Extension dumbells - 15@10kg/ea+10@7.5kg/ea x 3
Tri cable pull down - 15@ 13kg, 13@14kg,4@16kg and 2 descending sets
Tri EZ curl on back - 10@ 30lbs x 3
cable ab crunch - 15@ 57lbs, 15@ 57lbs,12@ 67lbs
Ab crunch - 15@ 95lbs, 6@ 105lbs, 10@ 100lbs and 2 descending sets
Sit ups - 25 @ 25lbs, leg ups 20

Competition prep
30 minutes posing

Jan 16

129.5lbs

Food:
L glutamine and 2 creatines
protein shake 25g
4 bananas
2nd shake 34g
tofu and rice 6g
bagel and tofutti 16g
nuts 13g
tofurky slices 15g
3rd shake 25g
triscits and jam 3g
vegan gummi bear candies

Total protein 137g

Gym
1 hr 15mins shoulders

shoulder cable - 15@ 2kg/ea, 12@3kg/ea, 15@ 2kg/ea, 10@3kg/ea, 12@2kg/ea
shoulder press - 10@ 100lbs, 7@ 110lbs, 6@ 120lbs and 2 descending sets
Front barbell raise - 20@ 35lbs, 12@55lbs, 10@55lbs, 5@65lbs
Shrugs - 20@ 105lbs, 10@ 155lbs, 12@155lbs, 15@125lbs, 12@125lbs
Side dumbbell raises - 6+10kg/ea + 6@ 7.5kg/ea + 10@ 5kg/ea x 3

Jan 17

130lbs

Food
3 creatines and L glutamine
almonds 6g
protein shake 25g
3 bananas
quinoa salad 10g
nuts 15g
bagel 17g
2nd bagel 17g
2nd protein shake 25g
2 cups orange juice
can of bake beans 20g

total protein 135g

Gym
2hrs split quads/hams/glutes

Squats - 40@ 35lbs, 20@ 105lbs, 15@125lbs, 8@155lbs, 4 @ 155lbs fail
Leg press - 15@ 270lbs, 15@270lbs, 10@320lbs, 5@320lbs fail
Deadlift - 20@ 90lbs, 15@110lbs, 15@110lbs
Lunges - 15@ 85lbs, 10@ 105lbs, 10@ 105lbs
Back extension - 15@ 45lbs, 15@ 45lbs, 20@45lbs
Adductor - 15@265lbs, 12@280lbs, 8@300lbs + some forced reps
Abductor - 10@ 155lbs, 8@170lbs, 6@ 185lbs + some forced reps
Leg extension - 10@ 120lbs, 10@120lbs, 8@ 130lbs
Leg curl - 12@100lbs, 8@ 100lbs, 5 @ 115lbs

Jan 18

132 lbs

Food
2 creatines and L glutamine
protein shake 32g
bagel 17g
2 bananas
2nd bagel 17g
quinoa salad 10g
2nd protein shake 38g
1/2 cup soy milk 4g
can of bake beans 20g

Total protein 138g

Gym
1 hr chest

Pec Fly - 30@ 20lbs, 15@30lbs, 10@40lbs, 5@50lbs
Cable Chest - 15@10lbs/ea, 15@ 12lbs/ea, 11@15lbs/ea
Seated chest press - 15@90lbs, 15@100lbs, 8@110lbs
Barbell flat chest press - 20@45lbs, 10@65lbs, 9@65lbs
Decline chest press - 15@ 45lbs, 15@65lbs, 15@65lbs
Incline chest press - 10@65lbs, 5@65lbs, 5@65lbs

So I posted for more greens, and I saw this the next post (right after the post about how you do not like greens). But I don't see anything green at all after that post. Doesn't have to be green leafy kale or salad lettuce. How about green beans? my favorite is green sugar snap peas (raw out of the bag - crunch!). Most fitness people like broccoli too (though not to many people like this veggie - stinky).
Though I remember when all I did was beans and grains for awhile, but I also took wheatgrass tablets to get my 'greens' in. A tablet is fast and easy, and doesn't taste all that much. There are other 'green' tablets out there to take also: barley grass, spirulina, chlorella, etc. Maybe you can invest some time and effort into looking at what your grocery store has as far as these 'greens' go. Of course Fresh is best, but these are better than nothing is what I thought when I took the wheatgrass tablets.

ya I tried greens for that day...didn't like them. The quinoa salad has bits of green in it, green edamame beans. All my salads are store bought. I don't cook. I have all the vitamins covered in the vega wholefood meal powder and the 4 other protein powders I use. I hate to add more pills to my diet because I already feel ridiculous popping glutamine and creatine pills all day... if I felt like I was suffering without the greens I'd do something more...but my health is 100%.

Jan 19

133.5 lbs

Food
3 creatines and L glutamine
protein shake 30g
nuts at work 20g
quinoa salad 10g
triscits and tofutti 4g
2nd shake 30g
orange juice
tofurky slices 15g
can of bake beans 20g
almonds 9g

Total protein 138g

Gym
2 hrs 30 minutes in 3 splits - forearms, back, biceps, calves

Chin ups - 13 regular grip, 6 wide grip, 6 wide grip, 6@ 10 lbs, 3 @20lbs
Lat pulldown - 10@ 115lbs, 10@115lbs, 5 + 5 @ 115lbs
Cross pulley - 15@ 5lb/ea, 15@ 7.5 lbs/ea, 10@ 10lbs/ea, 7@ 12.5lbs/ea
1 arm dumbbell row - 10@ 50lbs/ea, 6@ 55lbs/ea, 8@ 55lbs/ea
Seated row - 10@ 110 lbs, 8@ 120 lbs, 6@130lbs, 8@ 110lbs
Bent over row - 20@ 65lbs, 15@ 85lbs, 8 @ 95lbs, 8@95lbs
Seated calf raises - 20@ 55kg, 15@ 65kg, 10@ 75kg, 10@75kg and 1 descending set
Bi cable - 15@ 12kg, 10@ 13kg, 6@ 14kg, 5@ 14kg
Bi dumbbell curl - 8@25lbs+5@20lbs/ea, 4@25lbs + 4@ 20lbs/ea, 4@ 25lbs + 4 @ 20lbs/ea
Calf press - 20@ 470lbs, 15@ 570lbs, 15@ 570lbs, 10@ 570ls
Reverse Bi barbell curl - 10 + 9 + 6 + 6 @ 40ls
Wrist curl - 15@ 90lbs x 4
Reverse wrist curl - 20@ 30lbs x 4

Jan 20th

132.5lbs

Food
2 creatines and L glutamine
protein shake 26g
bagel 17g
tofurky slices 25g
nuts at work 12g
orange juice
2nd protein shake 27g
tofu and noodles 30g

Total protein 137g

Gym
1hr 15min Abs

Ab cable Crunch 15@ 52lbs, 15@ 57lbs,15@62lbs, 12@ 67lbs
Sit ups - 25@ 25lbs x 3
Ab Crunch - 12@95lbs, 9@ 100lbs, 6@ 100lbs
Leg ups - 25 x 3
Hanging Leg raises - 12 x 3

Jan 21st

133 lbs

Food
2 creatines
protein shake 25g
tofu and noodles 30g
bagel and hummus 18g
2nd shake 31g
barley and mushroom soup 9g
nuts at work 2g
almonds 17g

Total Protein 132g

Gym
30 minutes Triceps...today is a rest day really

cable pull down 15@ 13kg, 12@ 14kg, 7 @ 15kg and 3 drop sets
Tri dumbell extension - 15@10kg/ea + 10@ 7.5kg/ea x 3
Tri EZ curl on back - 10@ 20lbs, 12@ 20lbs, 9 @ 25lbs

Jan 22nd

313 lbs

Food
L glutamine and 1 creatine
protein shake 25g
tofu brick and broccoli 45g
2nd shake 35g
3rd shake 27g
vegetable fried rice

Total protein 132g

Gym
1.5 hr shoulders

5 minute row warm up
shrugs - 20@ 105lbs, 12@ 155lbs, 6@ 175lbs, 15@ 125lbs
Front barbell raise 15@ 55lbs, 9@ 65lbs, 8@65lbs
Side dumbbel raises - 6@10kg/ea+6@7.5kg/ea+6@5kg/ea x 3
Shoulder press - 12@100lbs, 8@ 120lbs, 4@130lbs
Cable shoulder pull - 12@ 5lbs/ea, 12@7.5lbs/ea, 12@7.5lbs/ea
Front dumbell raises - 10@ 4kg/ea, 15@ 5kg/ea, 15@5kg/ea

Competition prep
2 - 3 hours researching cutting diets
15 minutes photo shoot of my poses