Vegan Bodybuilding & Fitness

Short update - its late.

Weight flat from yesterday at 178.25

macros
1807 calories
33g fat
76g protein
326g carb
96 oz water

still working on getting more water and being consistent with protein.

Food (lumped it all together for the journal)

Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Original Pure Almond Milk
1 serving of 1 cup 60 2.5g 8g 1g

Hemp Protein Powder
1 serving of 4 Tbsp (30g) 130 2.5g 17g 9g
Meal totals: 190 5g 25g 10g
Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Starbuck Grande Soy Latte
1 serving of 16 oz 170 4.5g 23g 9g

NuGo Dark Chocolate Crunch Bar
2 servings of 1 340 6g 56g 18g

Trader Joes Whole Wheat Tortillas
1.5 servings of 1 torilla (48g) 210 6.8g 36g 6g

Trader Joes Whole Wheat Tortillas
1.5 servings of 1 torilla (48g) 210 6.8g 36g 6g

Pinto Beans
3 servings of 1/2 cup 366 1.7g 67.3g 23.1g

Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb))
1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g

Mixed Berries
1 serving of 1 cup 70 0.5g 17g 1g

Banana
2 servings of 1 small 180 1.0g 46.1g 2.2g
Meal totals: 1617 27.4g 300.5g 65.7g

Training - Felt really good on the treadmill after work. Got up to 8.5 min miles from a usual 10.5 - 11 min miles.

Biceps and Back today

My tracker isnt showing reps so;

Incline Curl
10x25x4 sets
hammer curl
10x25x4 sets
wrist curl
10X15X4 sets

Lat pull down
10x100x4 sets
seated row
10x80x4 sets
bent over row
10x50x4 sets

Weight right at 178, so essentially flat today. Busy day at work again. Kind of a theme this week.
Gotta keep the goal in mind - started at 186. Heading to 170 and beyond (depending on how that weight looks for me - I'm 5'8" so that would be in a healthy range.)

Macros
(yikes must eat more)
1145 calories
47g protein
25g fat
205g carb

Food (lumped together again)

Pinto Beans
3 servings of 1/2 cup 366 1.7g 67.3g 23.1g

Banana
1 serving of 1 Medium 100 0g 29g 1g

Carrots
1 serving of 1 cup 52 0.3g 12.3g 1.2g

Apple
1 serving of 1 small 65 0.2g 17.3g 0.3g

Sprouted Bread
4 servings of 1 Slice 360 4g 72g 16g

Nuts, almond butter, plain, without salt added (1 tbsp)
2 servings of 1 tbsp (16g) 202 18.9g 6.8g 4.8g

Trained Legs today
Stiff-Legged Barbell Deadlift
Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 70 lbs

Leg Curls - Seated
Set 1: 10 x 140 lbs
Set 2: 10 x 140 lbs
Set 3: 10 x 140 lbs
Set 4: 10 x 140 lbs

Leg Extensions
Set 1: 10 x 190 lbs
Set 2: 10 x 190 lbs
Set 3: 10 x 190 lbs
Set 4: 10 x 190 lbs

Calf Raise - Dumbbell, Standing
Set 1: 10 x 80 lbs
Set 2: 10 x 80 lbs
Set 3: 10 x 80 lbs
Set 4: 10 x 80 lbs

Lunge - Barbell
Set 1: 10 x 90 lbs
Set 2: 10 x 90 lbs
Set 3: 10 x 90 lbs
Set 4: 10 x 90 lbs


Finished today with 20 minutes of Tabata intervals. What a great exercise! Cardio and calisthenics, no gym.

Macros
1890 Calories
87g protein
38g fat
312g carb

Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Homemade Protein Bar
Meal totals: 215 5g 21g 23g
Morning Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Homemade Protein Bar
1 serving of 1 bar 215 5g 21g 23g
Meal totals: 215 5g 21g 23g
Lunch Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Banana
1 serving of 1 Medium 100 0g 29g 1g

Pinto Beans
2 servings of 1/2 cup 244 1.1g 44.8g 15.4g
Meal totals: 344 1.1g 73.8g 16.4g
Dinner Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Kind bar - Almond and Apricot
1 serving of 1 bar (40 grams) 170 11g 16g 3g

Fresh Veggie Rolls
2 servings of 4 rolls 540 6g 108g 12g
Meal totals: 710 17g 124g 15g
Evening Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Zen Box Veggie Gyoza Bento
0.75 servings of 1 Bento 406 10.1g 72.6g 9.2g
Meal totals: 406.5 10.1g 72.6g 9.2g

Workout was shoulders and abs today - plus a run tonight.
Lateral and Front raises - 4 sets each
Shoulder rotation and military press 4 sets each
Weighted crunches 2 sets of 25 each
back extensions 2 sets of 25
side crunches 2 sets of 25

Running today 2 miles

maybe rest tomorrow - really crappy weather here.

I see you tried some intervals. Great!!

I know it's difficult, but try not to get discouraged when the scale temporarily stalls. This is when progress photos (and measurements) come in handy. Sometimes fat loss and muscle gain will be about the same, and the scale won't move much. But you will be able to see that you're getting leaner by photos, measurements, and the way your clothes fit.

But also keep in mind that sometimes weight loss will just stall. That's when it's really important to change things. So along with the intervals, you can also add burpees, jump ropes, mountain climbers, etc., between your weight training sets. It's like doing interval cardio during weight training. Another thing you can do is change weight, reps, sets during weight training. Or change the types of exercises &/or hand/foot positions...the variables are endless. The key is to change things up. The human body is very good at adapting to what you throw at it. That's why it's important to vary things to keep your body challenged.

Thanks Michelle - this may be a good week to change things up a bit. I just need to figure out how. Monday - I am booked in back to back meetings all day. No Lunch. Tuesday, I have a 6 am and a 7 am meeting and ackk...just crazy. I'll e mail you. Rest day today...

Very lazy - sort of. Aside of pushing 85lbs of kids in a jogger through 4 inches of snow and sledding (up and down hills) and snow shoveling, I haven't done much.

798 calories
56 protein
33g fat
86g carb

I may have discovered a bok choy obsession, which isnt a bad thing. Need to eat more and get some water in me.

Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Nuts, almonds (1 cup, sliced)
0.25 servings of 1 cup, sliced (92g) 132 11.7g 4.5g 4.9g
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Meal totals: 132.8 11.6g 4.5g 4.9g
Lunch Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Tempeh (1 cup)
1 serving of 1 cup (166g) 320 17.9g 15.6g 30.8g
Meal totals: 320 17.9g 15.6g 30.8g
Dinner Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Brown Rice
1 serving of 1/2 cup 108 0.9g 22.4g 2.5g

Pinto Beans
1.5 servings of 1/2 cup 183 0.8g 33.6g 11.6g

bok choy
1 serving of 8oz 55 1g 9.2g 6.3g
Meal totals: 346 2.7g 65.2g 20.4g

Rough night - awake at 1, 3, and 5 with 3 year old, maybe got 4 decent hours sleep.
Happy that I was out slogging through the slush on an empty stomach for 3.5 miles. (Visualizing the vegan blueberry cornmeal pancakes and hot coffee I would prepare at the end LOL)

Activity the rest of the day included a vigorous top to bottom house cleaning.

Food

Macros
1518 cal
32g fat
43g protein
231g carb

Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Maple Syrup
0.5 servings of 1/4 cup 105 0g 26.5g 0g

Vegan Blueberry Cornmeal Pancake
1 serving of 3 pancakes 250 2.6g 53g 8g

Lunch Cal.

Thin Crust Vegetable Pizza, no cheese
3 servings of 1 slice 450 3g 60g 6g
Meal totals: 450 3g 60g 6g
Dinner

Pinto Beans
1.5 servings of 1/2 cup 183 0.8g 33.6g 11.6g

Brown Rice
1 serving of 1/2 cup 108 0.9g 22.4g 2.5g

Evening Snack

Nutritional Yeast
1 serving of 2 tbsp 60 0.5g 8g 6g

Baba Ghanouj
1 serving of 2 Tbsp 110 11g 2g 0.4g

Earth Balance Buttery Sticks
1 serving of 1 tbsp 100 11g 0g 0g

Bread, whole-wheat, commercially prepared, toasted (1 slice)
2 servings of 1 slice (25g) 152 2.0g 25.6g 8.1g

What are your fav places in NYC to get vegan food? I'm new to the city. So far I like Blossom for nice dining and food swings for unhealthy treats like vegan chili fries and vegan milkshakes.

-Dylan

Sorry Dylan. I am in Columbus, OH - although I can see why you asked. New Year New You - competition/incentive Robert C set up. I'm sure there are some New York, New York vegans on this site that can help you though!

Training log for today. Brutal conference call day.

Macros
2084 cal
103g protein
53g fat
315g carbs

Food - grazing in between calls.
Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Rice Protein Isolate Powder
1 serving of 31g 120 0g 5g 24g
Upgrade to PRO and unlock:
Extra Nutrition Stats
Custom PDF Reports
The Meal Planner
and much more...

Pinto Beans
3 servings of 1/2 cup 366 1.7g 67.3g 23.1g

Brown Rice
1 serving of 1/2 cup 108 0.9g 22.4g 2.5g

Good N Natural Bar Chocolate
2 servings of 1 bar 460 18g 56g 20g

Apple
3 servings of 1 small 195 0.6g 51.8g 1.0g

Carrots
1 serving of 1 cup 52 0.3g 12.3g 1.2g

Ezekiel Bread-plain
6 servings of 1 slice 480 3g 90g 24g

Nuts, almond butter, plain, without salt added (1 tbsp)
3 servings of 1 tbsp (16g) 303 28.4g 10.2g 7.2g

Training - varying my splits a bit

Chest and bi's today
Bench Press -
180x6
170x8
160x8
160x8
(improvement)

Incline press (mach)
70x10x4

Push ups (feet on bench)
15x4

3 supersets of
incline curl 25X8
hammer curl 25x8
concentration curl 20x10

running 2 miles at normal pace plus 1 mile fartlek

scale is flat today.

Conf call day from hell part 2

Weight is flat

Food

Macros

Meal totals: 1964 cal 49.8g fat 310.8g carb 94.5 protein

Pure Organic
1 serving of 1 bar 190 8g 28g 5g

Pickles, cucumber, sweet (includes bread and butter pickles) (1 chip or slice)
1 serving of 1 chip or slice (7.5g) 6 0.0g 1.6g 0.0g

Vital Wheat Gluten
1 serving of 4 tsp 40 0g 3g 8g

Beets, canned, drained solids (1 cup slices)
1 serving of 1 cup slices (170g) 52 0.2g 12.3g 1.6g

Black Beans
1 serving of 1/2 cup 330 1.4g 60.5g 21.0g

Brown Rice
2 servings of 1/2 cup 216 1.8g 44.8g 5.0g

Tofu
1 serving of 1/2 cup 182 11.0g 5.4g 19.9g

Spinach
1 serving of 1 cup 6 0.1g 1.1g 0.9g

Banana
2 servings of 1 Medium 200 0g 58g 2g

Carrots
1 serving of 1 cup 52 0.3g 12.3g 1.2g

Good N Natural Bar Chocolate
3 servings of 1 bar 690 27g 84g 30g

workouts

7am - back and tris
I didnt capture everything at the time, was pretty tired, but...
Bent over rows - 4 sets
dead lifts - 4 sets

dumbell pull overs - 4 sets
overhead tricep extension - 4 sets
tricep kickback - 4 sets
diamond push ups - 4 sets

There was one more back exercise, but I didnt capture it.

Lunchtime - 20 mins on stationary bike

Evening - 27 minute abs routine with :30-1:00 minute intervals with rest of :15 secs between interval and :30 secs between sets.

Feels like an awesome work out day to me.

Finished up refueling with homemade beet and brown rice burgers topped with pickles...yum!

Food today

1803 cal
78 protein
40g fat
290g carb

Cal. Fat Carb. Prot.

Ezekiel Bread-plain
2 servings of 1 slice 160 1g 30g 8g

Cranberry Almond Bar
1 serving of 1 bar 230 9g 28g 10g

NuGo Dark Chocolate Crunch Bar
2 servings of 1 340 6g 56g 18g

Pickles, cucumber, sour (1 cup)
1 serving of 1 cup (155g) 17 0.3g 3.5g 0.5g

Beet and Bean Burger
1.5 servings of 1 burger 367 10.8g 50.9g 10.8g

Nuts, almond butter, plain, without salt added (1 tbsp)
1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g

Honey Crisp Apple
1 serving of 214 grams (medium) 103 0.2g 22g 0g

Rice Protein Isolate Powder
1 serving of 31g 120 0g 5g 24g

Mixed Berries
1.5 servings of 1 cup 105 0.8g 25.5g 1.5g

Banana
2 servings of 1 Medium 200 0g 58g 2g

Original Pure Almond Milk
1 serving of 1 cup 60 2.5g 8g 1g

Workout today

30 mins on treadmill - felt really good after a long day, muscles need a good stretch though
Really good shoulder workout too

Front and lateral raises in consecutive sets of 10 reps / 4 each
machine military press 4 sets of 10
Overhead push press - 4 sets of 10

And - good news - wait is down to 176.5 ish. Thats 10 lbs in january folks. Tough slog to get to 170 by month end, but possible.

Leg day
Cals 2203 81.6g Fat 278.0g Carb 135.5g Protein

The calories and fat are overstated a little - best guess for a recipe I made for homemade vegan sausage. It was super easy and is really awesome!

bok choy
1 serving of 8oz 55 1g 9.2g 6.3g

Vegan Dad Sausage
3 servings of 1 sausage of 6 585 24g 54g 69g

Cherry Pie Larabar
1 serving of 48g 200 8g 30g 5g

Nuts, almond butter, plain, without salt added (1 tbsp)
2 servings of 1 tbsp (16g) 202 18.9g 6.8g 4.8g

Ezekiel Bread-plain
5 servings of 1 slice 400 2.5g 75g 20g

Cranberry Almond Bar
3 servings of 1 bar 690 27g 84g 30g

Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb))
1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g


Legs workout
tiff-Legged Dumbbell Deadlift
Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs

Estimated Cal Burn: 30 Cals
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Leg Curls - Seated
Set 1: 10 x 140 lbs
Set 2: 10 x 140 lbs
Set 3: 10 x 140 lbs
Set 4: 10 x 140 lbs
Set 5: 10 x 140 lbs

Estimated Cal Burn: 40 Cals
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Leg Extensions
Set 1: 10 x 180 lbs
Set 2: 10 x 180 lbs
Set 3: 10 x 180 lbs
Set 4: 10 x 180 lbs
Set 5: 10 x 180 lbs

Estimated Cal Burn: 50 Cals
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Calf Raise - Seated, Machine
Set 1: 20 x 140 lbs
Set 2: 20 x 140 lbs
Set 3: 20 x 140 lbs
Set 4: 20 x 140 lbs
Set 5: 20 x 140 lbs

Estimated Cal Burn: 40 Cals
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Lunge - Barbell
Set 1: 10 x 90 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 130 lbs
Set 4: 10 x 150 lbs
Set 5: 10 x 180 lbs

Estimated Cal Burn: 40 Cals

Plus 20+ minutes of interval training with;
Planks
pilates bug
Burpees
suicide planks
jump squats

I think I overdid the intervals, I just did crunches for the 5th set.

Awesome, Zach! It looks like you've managed to incorporate a few of my suggestions. How is everything working for you? Send me an update when you get a chance. You've really done a great job this month. I have no doubt that you will continue the great habits and workouts after January is over.

omg you lunge like superman..

I am lovin the feedback. Thanks Coach, Thanks Jungle!

Honestly - I'm very careful with my back. I went through a bad time with sciatic pain and general low back pain. I think I can do more, but I'm being cautious. One thing I've gotten as a surprise benefit, is no more back or sciatic pain, I've really just gotten there in the last month. I think it is the weight loss, and even bigger, stabilizing everything with a stronger core. For cryin out loud, I think I saw an ab muscle last night. Big change for me.

weight is flat at 176.5

BTW...the sausage below is a homemade recipe from Vegan Brunch by ICM. Sooo good and super easy.

Mostly Running today. 30 mins at lunch and 30 mins tonight. Plus 3 sets each of weighted crunches, side crunches, back extensions, all with an exercise ball.

Macros so far - need my evening snack.

1156 cal
27g fat
43g protein
201g carbs

Original Pure Almond Milk
1 serving of 1 cup 60 2.5g 8g 1g

Leapin Lemurs
1 serving of 3/4 cup 120 1.5g 25g 2g

Thai Vegetable Gyoza
1.25 servings of 5 pieces 337 12.5g 50g 6.3g

Cuban Rice And Beans
1.5 servings of 47.5 g 255 0.8g 54g 6g

Banana
1 serving of 1 small 90 0.5g 23.1g 1.1g

Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb))
1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g

bok choy
0.5 servings of 8oz 27 0.5g 4.6g 3.2g

Vegan Dad Sausage
1 serving of 1 sausage of 6 195 8g 18g 23g