Vegan Bodybuilding & Fitness

Hi Carley,

You're doing great! How's the running going? I like that you did a 10 min stretch this time! Stretching is so important for us runners!

Oatmeal and pb- totally one of my favorite things in the world. If I had a last meal, that would probably be it!

How are you feeling? Have you been incorporating strength training in? If I can help with some ideas that will compliment your running, let me know!

Amanda

Running's going well! That 10-minute stretching session felt awesome, haha.

I feel great! I've been getting some strength in through kettle bell classes, and I might sign up for an eight-week boot camp, which uses body weight for strength. If you have tips for strength training/running, I'd love to hear them!

FOOD
8:30 -- protein smoothie
1:00 -- GIANT (and delicious!) salad
3:15 -- apple
7:00 -- sauteed broccoli and spinach with wild rice
9:00 -- grapefruit

EXERCISE

boot camp -- 40 minutes
stretch -- 5 minutes

Boy, was I sore today! Boot camp kicked my butt yesterday, which made today's run a bit slower than normal (the hills probably had something to do with that, too). I'm just glad tomorrow is a REST day!

FOOD
9:00 -- protein smoothie
1:00 -- mixed vegetables and wild rice
3:30 -- almonds
7:30 -- seaweed salad; mixed vegetables with tofu and brown rice
9:45 -- baby carrots

EXERCISE

outdoor run (three miles, with hills) -- 28:21
stretch -- 5 minutes

Hi Carley! Hope you are enjoying your rest day! You're doing a great job with updating your journal and eating constantly clean food and working out. Since you are ruining and training make sure you are taking in enough calories and protein to support muscle repair. This is very important especially when you want to build muscle. In order to maintain and build muscle you need to take in enough quality plant proteins from multiple sources and supply your body with a wide range of all the amino acids. Fuel it up baby!

Hope you are doing awesome!! Keep up the great work and let me know if
You have any questions!

Xoxoxxo

Hi Amanda! My rest day was great This weekend I attended "Runners' Weekend" to meet the rest of my teammates for my team run in February, and we had a three-mile run Saturday morning to be assigned our respective legs. I finished in a little under 25 minutes--the fastest I've ever ran three miles! Though I ate more than normal, I tried to keep the quality of my food as good as possible, and I think I did a pretty good job!

Driving back home today messed with my typical eating pattern, so I've been feeling super hungry ever since I got home. I'll definitely get back into the swing of things tomorrow!

FOOD

9:00 -- banana
2:30 -- mixed veggies with millet
5:30 -- roasted cabbage
6:30 -- cupcake (My boyfriend surprised me with homemade vegan cupcakes! They're dangerously delicious! I'll probably end up eating more...)
7:00 -- baby carrots and hummus

EXERCISE

elliptical -- 35 minutes
stretch -- 10 minutes

Hi Carley,

That's a fantastic time for your run! You should be very proud of yourself! I LOVEI T!

That's also great that you ate a bit more but kept it clean! Sometimes our bodies need more- or just need a change. It's not natural for us to eat the exact same amount each day- our bodies change when we give them a change - keep the body guessing! It's the same for workouts too!

I personally have never been able to do 'cheat days'- doesn't work for me because I don't like to associate good/ bad with food. BUT I do believe in refeeding and refueling- so it's great to eat a little more from time to time to refeed your muscles!

MMM! Vegan cupcakes! What kind? That's so sweet that your hubs made them for you!

Have a wonderful week! We'll chat soon!

Amanda

I have not been feeling well for the past few days I also forgot my lunch today, so just had some granola bars from the kitchenette at work today.

FOOD

8:00 -- cereal with almond milk and banana
12:30 -- granola bar
3:00 -- granola bar
5:30 -- mixed vegetables
8:00 -- baby carrots, pretzels and hummus

EXERCISE

None. I was planning on going after work, but didn't feel up to it.

Feel better soon, Carley!!

FOOD

8:00 -- toast with peanut butter and banana
12:30 -- broccoli and millet
1:00 -- apple
3:30 -- granola bar
6:00 -- mixed vegetables and brown rice
9:00 -- baby carrots, pretzels and hummus

EXERCISE

yoga -- 45 minutes

Hi Carley,

How are you doing? Looks like you're really doing great with your food journal. How are the workouts going? Are you planning to get into more strength training after your running event? If so, I'd love to give you some ideas on how to get started before the end of the month, if you're interested in that still! Talk to you soon!

Amanda

Hi Amanda!

To be honest, my workouts have been less than stellar this week... I just haven't been feeling it for some reason. I'm definitely interested in some strength training ideas, though!

FOOD

8:00 -- peanut butter and banana
12:30 -- salad
1:00 -- peanuts
3:30 -- apple
6:00 -- eggplant, tofu and brown rice
8:00 -- pita chips and hummus

EXERCISE

treadmill-- 30 minutes
stretch -- 5 minutes

I tried to post this last night, but my Internet connection wasn't working!

FOOD

9:00 -- pancakes
12:30 -- salad
3:30 -- pita chips and hummus
6:00 -- pasta with mixed vegetables
8:30 -- tortilla chips and salsa

EXERCISE

Rest!

FOOD

9:00 -- protein smoothie
12:30 -- baby carrots
3:30 -- protein smoothie
6:00 -- wild rice and mushrooms
8:30 -- almonds and a pear

EXERCISE

4 mile run outside (with hills) -- 45 minutes (This was way slower than I would normally run, but I stuck with my running partner. I had to--I didn't know the route!)
stretch -- 5 minutes

Hi Carley,

Consistency is really important- and you clearly have that down! In regard to feeling not as strong with your workouts my initial thought is that you might not be eating enough to fuel your workouts. When you're running, it's very important that you're refueling after your runs with some good carbs and protein like banana in a protein shake.

If you're feeling bored with the runs I'd definitely suggest changing up your runs- which it looks like you did on your last run- outside with hills. I do a speed day (sprint intervals), an easy day (slower pace), a long run day and then a moderate distance day (usually around 2-3 miles less than my long run). Adding variety to the runs will make you faster and keep your mind and body guessing!

I'm going to put together some strength ideas and email you today!

Hope this helps- let me know if you have any questions!