Vegan Bodybuilding & Fitness

Today has been a good day on all fronts, prepared everything for the day last night and an earlyish bedtime meant I felt pretty fresh in the morning. Was at the gym with time to spare at opening time so had a full hour to play with for a change (but this is what it will be like going forward...)

Workout was good bar feeling a bit queasy (my pre workout drink didn't settle so well). Squats made me feel like I wanted to puke more than ever before! Despite having a couple of toilet trips I found myself with some spare time at the end so added in an additional calf exercise. Without the loo breaks means I could possibly add another set in somewhere else too). Have moved to a 5day plan from today and have cut my rest periods down in half to 0 seconds. Today felt intense!

A couple of small tweaks to my diet have made 4500 calories a breeze today - long may this continue! I'm have previously found non workout days to be tricky to eat on (especially weekends) due to lack of routine so having more workout days should help this.

Another early night planned tonight, I feel quite empowered by getting home and prepping food for tomorrow straight away then eating dinner. Just need to iron now and get pre bed food in me and I should be good to go for 930. I guess to some it sounds like a crap life - but I am determined to make this work and the sleep/routine/preparation will all be worth it for the changes in the mirror. Anyone that makes negative comments is generally fat/lazy/unhealthy anyway. F*ck the haters!

Monday - Quads/Calves

Squats

*warm up*
12 x 75kg
12 x 75kg
12 x 75kg

Leg Press

12 x 50kg
12 x 50kg
12 x 50kg

Calf Raise (on leg press)

15 x 70kg
15 x 70kg
15 x 70kg

Leg Extension (single leg)

12 x 15kg
12 x 15kg
12 x 15kg

Calf Raise (smith machine)

15 x 50kg
15 x 50kg
15 x 50kg

Today has been a good day on all fronts, prepared everything for the day last night and an earlyish bedtime meant I felt pretty fresh in the morning. Was at the gym with time to spare at opening time so had a full hour to play with for a change (but this is what it will be like going forward...)

Workout was good bar feeling a bit queasy (my pre workout drink didn't settle so well). Squats made me feel like I wanted to puke more than ever before! Despite having a couple of toilet trips I found myself with some spare time at the end so added in an additional calf exercise. Without the loo breaks means I could possibly add another set in somewhere else too). Have moved to a 5day plan from today and have cut my rest periods down in half to 0 seconds. Today felt intense!

A couple of small tweaks to my diet have made 4500 calories a breeze today - long may this continue! I'm have previously found non workout days to be tricky to eat on (especially weekends) due to lack of routine so having more workout days should help this.

Another early night planned tonight, I feel quite empowered by getting home and prepping food for tomorrow straight away then eating dinner. Just need to iron now and get pre bed food in me and I should be good to go for 930. I guess to some it sounds like a crap life - but I am determined to make this work and the sleep/routine/preparation will all be worth it for the changes in the mirror. Anyone that makes negative comments is generally fat/lazy/unhealthy anyway. F*ck the haters!

Monday - Quads/Calves

Squats

*warm up*
12 x 75kg
12 x 75kg
12 x 75kg

Leg Press

12 x 50kg
12 x 50kg
12 x 50kg

Calf Raise (on leg press)

15 x 70kg
15 x 70kg
15 x 70kg

Leg Extension (single leg)

12 x 15kg
12 x 15kg
12 x 15kg

Calf Raise (smith machine)

15 x 50kg
15 x 50kg
15 x 50kg

Link to diet (live link to google docs so if you follow this after today it could have been amended!)

There's quite a lot of dextrose in the morning and its pretty carb heavy. Dextrose is a pretty new addition to the diet so that might change up at bit, especially around the pre workout. No protein pre workout just because eating and training so early its going to make me feel like crap! Carbs aren't generally a problem for me as well and being vegan there aren't many low carb options!

I just want to see the scales going up and then I can adjust as it needs.

Yeesh, I am shattered! Long day today...

Pretty good gym session working chest and biceps although my shoulders felt like they go the biggest battering! Too much oil in my meals is making them a little hard to get in me (although it wasn't a problem before?) so some diet tweaks to lower the fat there and put other food in...

Barbell Bench Press

12 x 45kg
12 x 45kg
12 x 45kg

Incline Barbell Bench Press

12 x 30kg
12 x 30kg
12 x 30kg

Incline Dumbbell Press

12 x 10kg
12 x 14kg
12 x 14kg

Incline Dumbbell Flys

12 x 10kg
12 x 10kg
12 x 10kg

Ez Barbell Curl

12 x 22.5kg
8 x 27.7kg
12 x 22.5kg

Close Grip Chin ups

4/4/4

Yoga - 1.5hrs

Interesting, too much oil in your diet really has that strong of an effect? How much oil are you talking, and what types?

-Dylan

I add 15g of hemp oil into my meals - but I think Im a bit bored of the taste now, tried 5g tonight and it still felt like I was eating oil slick! Might take it out completely and put some EVOO into my shakes instead. Its just making eating more of chore!

yeah, I know what you mean.

I don't like non training days, eating food is such a chore! I've felt hungry but not bothered by food for most of the day. Maybe I've been eating too similar things for too long or are just not making it the same but it just doesn't taste so good. A lack of good meat replacements other than tofu that isn't full of carbs doesn't half depress me sometimes! I can't decide if I'm coming down with something too, felt pretty rubbish when I woke up but have perked up over the day. Pretty tired now though. Will schedule some weekend naps methinks!

Back and triceps tomorrow, that should ignite the hunger!

Interesting gym day today, back and calves and the first time I've had a back workout without deadlifting (still not sure how I feel about that!). Can't say I felt as drained as a normal back day despite the higher volume. Appetite is right back up as usual on workout day, maybe making my non workout days calorie deficient I can stick to what I want to eat and help stay lean as I gain weight. What ever I do I need to find a way to jazz up my standard meal a bit!! I also need to swap the smith calf raises for something else as I always feel it more in my quads despite the light weight - or maybe I just need to lighten the weight and up the reps.

Pull Ups

8/7/5

Dumbbell Row

12 x 16kg
12 x 16kg
12 x 16kg

Wide-Grip Lat Pulldown

12 x 35kg
12 x 35kg
12 x 40kg

Barbell Shrug

15 x 70kg
15 x 70kg
15 x 70kg

Calf Raise (on leg press)

15 x 70kg
15 x 70kg
15 x 70kg

Calf Raise (smith machine)

15 x 50kg
15 x 60kg
15 x 60kg

Ouch, my hamstrings and triceps are fubar'd! Nice workout and you have gotta love getting to the gym before everyone else does!

Straight legged deadlift

12 x 50kg
12 x 50kg
12 x 50kg

Romanian Deadlift

12 x 70kg
12 x 70kg
12 x 70kg

Tricep Push down (Rope)

16 x 21kg
9 x 24.5kg
12 x 21kg

Skullcrushers

12 x 22.5kg
12 x 22.5kg
12 x 22.5kg

Tricep Dips

12/10

Leg Curl (single leg)

12 x 15kg
12 x 15kg
12 x 15kg

Ouch, my hamstrings and triceps are fubar'd! Nice workout and you have gotta love getting to the gym before everyone else does!

Straight legged deadlift

12 x 50kg
12 x 50kg
12 x 50kg

Romanian Deadlift

12 x 70kg
12 x 70kg
12 x 70kg

Tricep Push down (Rope)

16 x 21kg
9 x 24.5kg
12 x 21kg

Skullcrushers

12 x 22.5kg
12 x 22.5kg
12 x 22.5kg

Tricep Dips

12/10

Leg Curl (single leg)

12 x 15kg
12 x 15kg
12 x 15kg

Not sure how I feel about Sunday morning workouts, I like the idea but as the gym doesn't open till 10 it means its quite busy straight away with large groups working chest with each other! Good workout whatever though, although I was obviously feeling a bit dim and couldn't figure out why the wrist curls felt so hard till I realised I was doing them palm down. Doh!

Barbell Overhead Press

12 x 30kg
12 x 30kg
12 x 30kg

Dumbbell Lateral Raise

12 x 5kg
12 x 5kg
12 x 5kg

Face Pull

12 x 17.5kg
12 x 17.5kg
12 x 21kg

Wrist Curl

15 x 10kg
15 x 17.5kg
15 x 17.5kg

Dumbbell Wrist Twist

15 x 10kg
15 x 10kg
15 x 10kg

Upright Row

12 x 25kg
12 x 25kg
12 x 25kg

As a side note I am a bit miffed at the moment, my housemate who works out sporadically and eats badly and doesn't sleep enough - his overhead press has just gone over 40kg a weight I am never managed before.

Git.

So yesterday was leg day and as expected I was walking a bit strange afterwards! Good session though, increased weight on lifts and kept my stomach down so a good result! Not the best day for food however, felt a bit queasy after lunch and getting my mid afternoon protein shake into me was a struggle as was dinner and no bedtime shake. A more varied meal plan that either tastes better cold or reheats in a microwave is needed. Food is still getting me down a bit though - especially when I think about all the lovely lean protein options I had as a meat eater! Oh well. More tofu!

Squat

12 x 77.5kg
12 x 77.5kg
12 x 77.5kg

Leg Press

12 x 55kg
12 x 55kg
12 x 55kg

Calf Raise (on leg press)

15 x 70kg
15 x 70kg
15 x 70kg

Standing Calf Raise (smith machine)

15 x 60kg
15 x 60kg
15 x 60kg

Leg Extension

12 x 35kg
12 x 35kg
12 x 35kg

Food prepped for tomorrow