Vegan Bodybuilding & Fitness

Today was a leg day.

Squats: 4 sets x 12 reps
Leg Extensions: 3 sets x 12 reps
Romanian Deadlifts: 4 sets x 12 reps
Lying Leg Curls: 3 sets x 12 reps
Standing Calf Raises: 3 sets x 15 reps

Breakfast: Smoothie with hemp protein, vitamins, glass of water
Snack: Almonds, glass of water
Lunch: Lentils with Artichoke hearts, green salad, glass of water
Snack: Crackers with Daiya Cheese, glass of water
Dinner: Roasted vegetables w/ hummous wrap, bowl of lentil vegetable soup, glass of water
Snack: Protein drink, glass of water

Looking forward to tomorrow. Training chest and cardio.

Today was chest and cardio.

Incline Bench Press: 4 sets x 12, 10, 8, 8
Flat Bench Press: 4 sets x 10, 10, 8, 8
Decline Bench Press: 4 sets x 8 reps
Incline Dumbbell Flyes: 3 sets x 12 reps

Cardio: Running 30 minutes at 7.2 mph

Breakfast: Smoothie with LifeBasics protein, vitamins, glass of water
Lunch: Navy bean, grilled vegetable wrap, glass of water
Snack: Almonds, glass of water
Dinner: Kidney bean BBQ mix (Kidney beans, BBQ shreds, tomatos) over pasta, green salad, glass of water
Snack: Protein drink

Yesterday was a recovery day. Today I trained my back and abs.

Pull Ups: 4 sets x failure
Close Grip Pulldowns: 4 sets x 12 reps (increased reps from last week, ready to increase weight)
Bent Over Barbell Rows: 4 sets x 10 reps
Cable Pulley Rows: 4 sets x 10 reps (increased weight from last week)
Supset: Lying Leg Raises & Crunches, 3 sets x 15 reps

Breakfast: Green Protein Smoothie w/ 2 slices Ezekiel toast, almond butter and fruit spread, vitamins, glass of water
Snack: Pumpkin seeds, blueberries and strawberries, glass of water
Lunch: Green salad with mexican bean and avocado mix, glass of water
Snack: Protein drink, orange, glass of water
Dinner: Vegan tortilla soup, rice pilaf, green salad, glass of water
Snack: Protein drink

Feeling great and loving life.

Great work, George! (Pun intended!)

I love that YOU are "feeling great and loving life"!!!!!

Your food looks delicious too. Do you make your own tortilla soup? If so, how?

Thanks!
Karen

Today was shoulders and cardio.

Military Press: 4 sets x 12, 10, 8, 8 reps
Lateral Dumbbell Raises: 4 x 10 - 12 reps
Bent Over Dumbbell Raises: 4 x 10
Cardio: Running on the treadmill at 7.2 mph for 30 minutes (3.58 miles)

Breakfast: Fruit Smoothie with hemp protein, peanut butter and jelly on Ezekiel toast, vitamins, glass of water
Snack: Almonds, apple, glass of water
Lunch: Black bean burger, lettuce, tomato, pickles and onion, glass of water
Snack: Protein drink
Dinner: Black bean, avocado, sweet pepper burrito (Ezekiel wrap), glass of water
Snack: Protein drink

Note to all: my wife makes our tortilla soup. We use a recipe from the Vitamix recipe book, substituting vegetable broth for the chicken broth. It is very good.

Note: I have not felt this good, or looked this good (according to my wife) in a long time. What took me so long to switch to a plant based, whole food diet?

YAAAAAAAYYYYYYYY! I LOVE that you're looking and feeling so good! That's so fantastic!

And, by the way, I'm so freakin' jealous of your Vitamix! I want one SO bad!

Even though I did not make an entry yesterday, I did train. I trained my arms yesterday.

Barbell Curls: 4 sets x 12, 10, 8, 8 reps
Dumbbell Curls: 3 sets x 10 reps
Concentration Curls: 3 sets x 12 reps
Close Grip Bench Press: 4 sets x 12, 10, 10, 9 reps
Lying Triceps Extensions: 3 sets x 10 reps
Rope Cable Pushdowns: 3 sets x 12 reps

I forgot what I ate already, but it was good.

Today I ran on the treadmill for 45 minutes at 7.2 mph. That resulted in 5.41 miles.

Nutrition was not where I want it, due to a busy schedule of kids sports. I did manage to get two protein drinks, vegetable dumplings, celery with hummus and Tuscan Bean & Rice soup, crackers and daiya cheese. Lots of water was consumed.

Tomorrow is leg training day.

Today I trained my legs.

Squats: 4 sets x 12 reps
Leg Extensions: 3 sets x 12 reps
Romanian Deadlifts: 4 sets x 12 reps
Lying Leg Curls: 3 sets x 12 reps
Standing Calf Raises: 3 sets x 15 reps

Breakfast: Green Smoothie with hemp protein, glass of water
Lunch: Multigrain pancakes with walnuts, glass of water
Snack: Fruit smoothie with protein, glass of water
Dinner: (This was awesome) Vegetarian Mushroom Stroganoff (soy based cream sauce), bread, spinach soup, glass of water and slice of chocolate cake. It was a friend's 50th birthday celebration.

Tomorrow is chest and cardio.

Nice! I don't suppose you have the recipe for that mushroom stroganoff you could share.... ?

Yesterday got a little too busy to update my training journal. Yesterday was chest and cardio.

Incline Bench Press: 4 sets x 12, 10, 8, 8 reps
Flat Bench Press: 4 sets x 10, 10, 9, 8 reps
Decline Bench Press: 4 sets x 8 reps
Incline Dumbbell Flyes: 3 sets x 12 reps

Breakfast: Protein smoothie, vitamins, glass of water
Snack: Almonds, grapes, glass of water
Lunch: cheeseless pizza, small salad, glass of water
Snack: Preotein drink, glass of water
Dinner: Lentil soup, Large green salad, glass of water
Snack: Protein drink

Today is my recovery day.

Yesterday was a recovery day. Today I trained my back and abs.

Pull Ups: 4 sets x failure
Close Grip Pulldowns: 4 sets x 12 reps (increased reps from last week, ready to increase weight)
Bent Over Barbell Rows: 4 sets x 10 reps
Cable Pulley Rows: 4 sets x 10 reps (increased weight from last week)
Supset: Lying Leg Raises & Crunches, 3 sets x 15 reps

Breakfast: Green Protein Smoothie w/ 2 slices Ezekiel toast, almond butter and fruit spread, vitamins, glass of water
Snack: Pumpkin seeds, blueberries and strawberries, glass of water
Lunch: Green salad with mexican bean and avocado mix, glass of water
Snack: Protein drink, orange, glass of water
Dinner: Vegan tortilla soup, rice pilaf, green salad, glass of water
Snack: Protein drink

Feeling great and loving life.

Today I trained shoulders and did cardio.

Military Press: 4 sets x 12, 10, 8, 8 reps
Dumbbell Lateral Raises: 4 sets x 10 reps (increased weight from last week)
Dumbbell Bent Over Raises: 4 sets x 10 reps (increased weight from last week)
Cardio: 30 minutes running on the treadmill at 7.2 mph. Ran 3.62 miles.

Breakfast: Green protein smoothie, vitamins, glass of water
Snack: Almonds, apple, glass of water
Lunch: Black bean sweet potato tortilla pie, glass of water
Snack: Protein drink
Dinner: Vegetable cheeseless pizza on whole wheat crust, glass of water
Snack: Protein drink

From Skillet's song Awake, "I'm awake, I'm alive."

Yeah buddy. I am.

Friday was arms day.

Barbell Curls: 4 sets x 10 - 12 reps
Dumbbell Curls: 3 sets x 10 reps
Dumbbell Concentration Curls: 3 sets x 12 reps
Closegrip Bench Press: 4 sets x 12, 10, 8, 8 reps (increased weight from last week)
Lying Triceps Extensions: 3 sets x 10 reps (increased weight from last week)
Cable Rope Pressdowns: 3 sets x 10 reps

Breakfast: Fruit smoothie with protein, vitamins, glass of water
Snack: Almonds, grapes, glass of water
Lunch: Black bean burger, fries, glass of water
Snack: Protein dring, apple, glass of water
Dinner: Mushroom Risotto, green salad, glass of water, 2 non-alcoholic beers

Today was cardio. I ran 45 minutes at 7.2 mph on the treadmill (5.41 miles).

Breakfast: Protein Drink
Lunch: Lentil soup, spinach salad, vitamins, glass of water
Snack: decaf mocha with soy milk
Dinner: Black bean, grilled veggie burrito, glass of water
Snack: tortilla chips, glass of water

Yesterday ended up being a recovery day. Busy day of house work and running errands. I tried to update my log on my iPhone, but kept getting logged off before I could enter anything.

Today was chest and cardio.

Incline Bench Press: 4 sets x 12, 12, 8, 7
Flat Bench Press: 4 sets x 10, 9, 8, 8 reps
Decline Bench Press: 4 sets x 8 reps
Incline Dumbbell Flyes: 3 sets x 12, 10, 10 reps (increased weight from last week)
Cardio: Running on treadmill at 7.3 mph for 30 minutes (distance = 3.65 miles)

Breakfast: Green machine protein smoothie, vitamins, glass of water
Snack: protein drink, grapes, glass of water
Lunch: black bean burger, spinach salad, orange, glass of water
Snack: vegetarian chilli, banana, glass of water
Dinner: grilled vegetables, chick peas and cous cous, glass of water
Snack: crackers w/ daiya cheese, protein drink, glass of water

Feeling good. Ready to go.

Great work!!