Vegan Bodybuilding & Fitness

Fasted for almost 17 hours. Then went and did a bi/tri workout. My arms were still pretty sore from thr pulldowns/chin ups/deadlifts yesterday. Concentrated on form more than ever today. Every rep was nice and slow on the contraction and back down. Ran to the gym. 13 mins of HIIT after. Walked home.

Post workout meal:

16 oz unsweetened almond milk
2 scoops Raw Mixed Protein
Stevia

Juiced some stuff:
2 celery sticks
Bunches of baby spinach
2 large oranges
3 7" carrots

Yummy stuff:
12 dates
28 almonds

1100 calorie post workout meal:
Fat: 27g
Carbs: 180g
Protein: 57g

Doing. It. Right.

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

Only fasted for about 13.4-14 hours. Had an organic raw food protein bar about 40 minutes before my workout today. I felt really off today. Bloated, fat, sluggish, kind of weak. I dont get it because we actually got a good amount of sleep on shift last night.

10 minute mile warm up.

BB Squats:
135x15, 225x12, 335x5, 355x5, 375x5, 225x20

BB Bent Over Rows:
135x6, 185x4, 185x4, 185x 4, 185x5 Kind of had a hard time with these today. The barbell i grabbed was curved and kept wanting to rotate in my hands.

DB Flat Bench:
40sx15, 55sx9, 70sx2 (horrible reps), 60sx7, 60sx6 My incline bench is much stronger than my flat bench. I dont get it, but the numbers dont lie. I did 3 sets of 70sx5 on incline last workout, and this is two workouts in a row with utter failure with 70s on flat bench.

DB Shrugs:
55sx15, 65sx12, 75sx10, 85sx8, 100sx6

Incline DB Flys:
25sx12, 40sx8, 50sx5, 55sx5, 55sx5, 35sx8

HIIT afterwards of about 20 minutes.

Nutrition post workout:
180 kcal of dried apples
Acai + Protein Drink (250 kcal)
1 block of raw Tofu (200 kcal)
1 Organic Raw Food Protein Bar (330 kcal)
3 tbsp of Pacific Heights mixed Almonds/Cherries/Dark Chocolate (170 kcal)


Totals:
Calories: 1121
Fats: 43g
Sat Fat: 8g
Carbs: 161g
Sugar: 100g
Fiber: 30g
Protein: 91g

Went back and did some plyometric legs.

Ran to gym (1 mile)

3 minutes of jacobs ladder

Vertical jumps

Weighted plate (45 lbs) jumps onto bench

Weighted Jump Squats (5 sets of 135 lbs)

Weighted BB Bench Step Ups (135 lbs on shoulders)

100 crunches

20 leg raises

3 minutes of jacobs ladder

Ran back home (1 mile)


Nutrition for the day:

Calories: 3450
Fats: 91g
Sat Fats: 17g
Carbs: 464g
Fiber: 85g
Sugars: 284g
Protein: 208g

Ate a little bit more than usual on a usual training day because i ate that g
Food bar before my workout this morning and i trained twice today.

Still feel kind of off.

Went and did a bi/tri workout this morning. Had some vega preworkout just before.

Ran to the gym and back (2 miles total)

Post workout meal:
1 block raw tofu
12 almonds
14 dates
16 oz unsweetened soy milk
2 servings of raw mixed protein
16 oz odwalla superfood green
2 slices ezekiel low sodium toasted
1 serving of smart balance light

Calories: 1362 kcal (53% Carbs, 27% Protein, 20% Fats)
Fats: 31.5g
Sat. Fats: 4g
Carbs: 189g
Fiber: 26g
Sugars: 123g
Protein: 97g

Going to go back later this evening and do some HIIT. Will post total nutrition after.

Oh yah 205.8 pounds this morning at 15.1% body fat.

Went back and did a little calves/abs/cardio.

10 minute warm up run at 5.0 mph.

Flat leg raises

Calf raises (on leg press machine): 135x15, 315x12, 495x12, 675x12, 855x8

100 crunches straight

18 mins of HIIT at 15.0 incline (walk at 2.0 and runs were at 4.0 to 5.5)

About to eat at the best vegan restaurant here to fulfill my calories. Should be around 1000 kcal meal.

On shift today. Taking most of the day off. May do some light jogging/walking or jump rope later tonight. Fasted for 15.5 hours.

Coming off of a rough shift, little sleep. Had another one of those days where i just felt totally run-down, unmotivated, sluggish, fat, weak in the gym. Guilty about how shitty i ate yesterday. Atleast thats how it started.

Romanian Deadlifts: (felt soooooo weak on these today)
135x12, 225x7, 275x4, 275x3, 225x6

Incline DB Press:
35sx15, 55sx8, 70sx6, 70sx5, 70sx6, 75sx4 (had help on last two)

DB Bent Over Rows:
35sx20, 55sx12, 70sx8, 65sx10, 65sx10

Incline DB Chest Flys:
25sx15, 35sx10, 45sx6, 55sx5, 60sx5 (i dont know how i did these but i did)

This workout took everything out of me. That last set of incline flys made me dig deep. I ate my post workout meal and passed out for a 3 hour nap. Just woke up and my chest is already yelling at me. I didnt do any cardio at all today besides a 5 min warm up run.

Todays Nutrition wasnt as great as i had hoped.

Calories: 3050 (53%C, 23%P, 20%F)
Fats: 72g
Sat. Fats: 7g
Carbs: 447g
Fiber: 93g
Sugars: 220g
Protein: 183g

Consisted of dates, baby spinach, tofurky slices, 1 wheat wrap, carrot/tangelo juice (fresh squeezed), raw tofu block, banana, raw almonds, 1/2 serving peanut butter, unsweeteneed soy milk, 2 servings raw mixed protein, whole wheat pasta (5 oz), cooked spinach, veganaise (1.5 servings), Smart Balance Light (1 serving), 4 figs.

I am obsessed with dried raw fruit.

Some good work going on in here Matt, nice stuff.

How do you get your bodyfat checked? Calipers I'm assuming? 15% at over 200lb is really good, keep it up.

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

I'm a little the same, haha! The sugars concern me a little so personally restrict my intake a little and don't go crazy on the stuff; I try and get most of my fruits either in a fresh or frozen form.

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

I have been tracking mine using the handheld one since i was like 315 lbs at like 44% bf.

Felt super motivated after reading Mini Forklifts journal yesterday.

Ran 1 mile to the gym in 5:30 seconds, which is by far my fastest ever. I owe some thanks to the vega sport preworkout i had just before this as well. I hadnt felt burnt lungs in quite a while. It was a good/horrible feeling. I really pushed myself on my bi/tri workout today as well.

1 mile (5:30)

Bi/tri

Bi/tri burnout drop sets

5 min treadmill run

1000 jump ropes

1 mile run/walk home (i was exhausted)

I took some pics at the gym but the lighting is terrible. It is really difficult taking pictures of yourself, but i would feel too awkward asking someone else to take them.