Vegan Bodybuilding & Fitness

I do love raw apples but it is cheaper for me to buy natural applesauce and add cinnamon to it. I am pinching pennies so that I can see the GI doctor next month. Not to mention it got to the point every apple I cut into was bad...

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

So true! Especially during the winter. We finally got in our New Zealand apples at our grocery stores here in Michigan - but yeah, they are expensive. Applesauce is the next best thing! especially with cinnamon. Yummy!

I am just ready for farmer's market to be honest. I hate giving my money to corporate america and love investing in small farms in my area. Not to mention I love going to my garden and picking lunch and dinner

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

Breakfast
1/2c dry oats cooked in water
1 banana mashed up
1 scoop protein powder
8 oz orange juice

Snack
1 brown rice cake
1 tbsp peanut butter

Lunch
1 1/2c sweet potato chili
1 brown rice cake
2 lil cookies
1 baby red potato diced up
3/4c green beans

Snack
1c cinnamon applesauce
1 scoop protein powder

Post workout
8 oz almond milk
1 1/2 scoop protein powder

Supper
1c tortilla soup
1 oz tortilla chips
2 dark chocolate squares


Yoga: 60 mins
Turbokick: 45 mins
Chest/triceps
Incline chest press: 6 sets 65 lbs 12 reps
Flat bench press: 6 sets 65 lbs 10 reps
Decline chest press: 6 sets 50 lbs 10 reps
Cable crossover: 2 sets 20 lbs 12 reps, 4 sets 25 lbs 12 reps
Tricep extension: 6 sets 25 lbs 15 reps
Rope pulldown: 6 sets 60 lbs 10 reps
Dips: 6 sets 15 reps

Was a good day. Just sore from my leg workout yesterday

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

Ok so it dawned on me I haven't had coffee in 2 weeks.... I switched to, depending on the weather, iced passion green tea or hot China green tips tea. I need to break my caffeine habit but grrr I love green tea. Wish I could of had a mexican hot cocoa made with coconut milk today but I will wait till Saturday to enjoy it with a warm cinnamon roll I so look forward to Saturdays anymore. Yummy local fare followed up with a full hour of Turbokick to burn off my Saturday indulgence hahaha.

Breakfast
1/2c oats cooked in water
1 mashed banana
1 tbsp whole flaxseed, ground up
1 tbsp hemp seed, ground up
8 oz orange juice

Snack
8 oz almond milk
1 scoop protein powder
4 dates

Lunch
2c tortilla soup
2 oz tortilla chips
4 dates

Snack
1c cinnamon applesauce
1 scoop protein powder
5 walnut halves

Post workout
8 oz almond milk
1 1/2 scoop protein powder
1 oz baked tortilla chips



Turbokick: 55 min
Tbar row: 2 sets 25 lbs 20 reps, 4 sets 25 lbs 15 reps, 2 sets 25 lbs 12 reps
Cable row:2 sets 60 lbs 20 reps, 4 sets 60 lbs 15 reps, 2 sets 60 lbs 12 reps
Back extension: 8 sets 12 reps
Lat pulldown: 2 sets 60 lbs 20 reps, 4 sets 60 lbs 15 reps, 2 sets 60 lbs 12 reps
Dumbbell bicep curl: 2 sets 15 lbs 20 reps, 4 sets 15 lbs 15 reps
Hammer curl: 2 sets 15 lbs 20 reps, 4 sets 15 lbs 15 reps
Reverse curl:2 sets 30 lbs 10 reps, 4 sets 30 lbs 12 reps

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

Hi Nancy! Looks like you're doing great! Way to be off coffee for 2 weeks! That's a hard one! I love the taste- don't need the caf just like the taste- it's a nice treat- my organic decaf (cold water processed).

You're doing so awesome with your food and journal/ workouts! I love how consistent and driven you are!

Keep it up sister! xo Amanda

PS Can't believe we're already at the end of the month! If you have any questions/ concerns etc please feel free to pick my brain! Email or post a question here and I'll respond!

Time sure is flying by that is for sure. This has been the most consistant I have journaled in so long I am proud of myself. I do miss my coffee though..... decaf is a tease so I don't even drink that.

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

Today crappy day for me. Slammed with bad cramps, massive cravings and huge mood shifts. I wasn't looking forward to what would happen when I cut soy out of my diet..... I hope next month the doctor tells me I can have my soy back in small quantities and that the pain was from a wheat sensitivity!!! My diet was good until lunch when the massive craving hit and well I indulged way over what I should have but not going to beat myself up over it.

Breakfast
1/2c dry oats cooked in water
1 banana mashed
1tbsp each whole flaxseed and hemp seed ground up
splash almond milk
8 oz orange juice

Snack
4 dates

Lunch
2c tortilla soup
2 oz tortilla chips
16 no bake cookies (cut half the sugar, used coconut oil and peanut butter. not the healthiest but not as bad as it could have been)

Snack
1c cinnamon applesauce
1 scoop protein powder
7 walnut halves

Post workout
8 oz almond milk
1 1/2 scoop protein powder

Supper
1c tortilla soup
1 oz baked tortilla chips

Snack
8 oz almond milk
1 1/2 scoop protein powder


Yoga: 60 min
Boot camp: 50 min
Legs
Leg press: 2 sets 270 lbs 20 reps, 4 sets 270 lbs 15 reps, 2 sets 270 lbs 12 reps
Sumo squat: 2 sets 45 lbs 20 reps, 4 sets 45 lbs 15 reps, 2 sets 45 lbs 12 reps
Seated calf raise: 2 sets 90 lbs 20 reps, 4 sets 45 lbs 15 reps, 2 sets 90 lbs 12 reps
Stiff leg deadlift: 2 sets 75 lbs 20 reps, 4 sets 75 lbs 15 reps, 2 sets 75 lbs 12 reps

My legs are already talking to me so I think I am going to try some pigeon pose, forward folding, cobbler pose and runner's lunge to see if I can get my legs stretched out good before bed. I think it might be high time to break down and become certified in yoga....

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

Breakfast
Cinnamon roll
16 oz almond chai tea latte

Lunch
1c applesauce
1 scoop protein powder
crushed walnut

Post workout
8 oz almond milk
1 1/2 scoop protein powder

Supper
Lentil loaf (lentils, ketchup, onions, mixed vegetables, oat flour, walnuts)
2 baby red potatoes
6 brussels sprouts
5 asparagus spears
4 crimini mushrooms
1 tbsp oil for roasting vegetables

Bedtime snack
8 oz almond milk
1 serving protein powder


Turbokick: 60 mins
Chest/tri/shoulders
Vertical fly: 2 sets 40 lbs 20 reps, 4 sets 20 lbs 15 reps, 2 sets 40 lbs 12 reps
Flat chest press: 2 sets 55 lbs 20 reps, 4 sets 55 lbs 15 reps, 2 sets 55 lbs 12 reps
Tricep extension: 2 sets 40 lbs 20 reps, 4 sets 40 lbs 15 reps, 2 sets 40 lbs 12 reps
Rope pulldown: 2 sets 40 lbs 20 reps, 4 sets 40 lbs 15 reps, 2 sets 40 lbs 12 reps
Lat raise: 2 sets 8 lbs 20 reps, 4 sets 8 lbs 15 reps, 2 sets 8 lbs 12 reps
DB Overhead press: 2 sets 10 lbs 20 reps, 4 sets 10 lbs 15 reps, 2 sets 10 lbs 12 reps

Kind of a rough day only good thing is I have now lost 69 lbs! Ready to see what tomorrow brings.

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

I thought yesterday was rough... today rougher. Getting the sinking feeling I am no longer wanted at my home so I am looking into a second job and an RV that I can keep my precious basset in so I don't have to give him up. The urge to cry has washed over me many times this evening and the accomplishment I made today makes no difference anymore.....

Breakfast
1/2c oats cooked in water
1 tbsp each flaxseed and hemp seed
1/4c dried fruit

Snack
12 oz green monster
tortilla chips

Lunch
1 slice lentil loaf
mashed potatoes
5 each roasted brussels sprouts and asparagus spears
1 corn bread muffin
2 mushrooms
1/8 of an onion
4 lil cookies

Snack
1c applesauce
1 scoop protein powder

Snack
16 oz green monster


Tonight was a active rest day for me. I did 45 mins of turbo kick and 65 mins of yoga. I also stayed after yoga with the teacher to work on my scorpion pose and I managed to actually get my feet over my head and worked them down to my head but lost it when I went to get more into a back bend. Was so excited to share that with my family but no one is talking to me and are shunning me. Guess I will crawl into bed and forget about today

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

Nancy,

It sounds like you are really going through a lot emotionally - my heart goes out to you. I'm very impressed with how you're sticking to your work outs and nutrition. Be kind to yourself and give yourself rest if you need it.

I have recently been learning about how much our stomach and digestion is impacted by stress and our emotions. It's something I'm working on for myself. Yoga is wonderful- and I know can really help with digestion and breathing- I'm pushing myself to start practicing consistently.

Congratulations on spending extra time and making progress with your pose! That's wonderful! And also with your now 69lbs of weight lost!

I received your email and will respond ASAP!

Keep up what you're doing and let me know if I can help with anything!

xo Amanda

Today was a much better day. I have decided I want to go back to school and I even know for what!! Of course I did pig out a lil bit but I am not going to punish myself for it.

Breakfast
1/2c dry oats cooked in water
2 tbsp whole flaxseed ground up
1/4c dried fruit

Snack
6 oz green monster
tortilla chips (yes i have an addiction to tortilla chips)

Lunch
lentil loaf
5 roasted brussels sprouts
5 roasted asparagus
2 baby red potatoes
2 mushrooms
1/8 sliced onion
thin slice of pineapple upside down cake
1 brownie

Snack
1c applesauce
5 walnut halves
1 scoop protein powder

Snack
16 oz green monster

Post workout
8 oz almond milk
2 scoops protein powder

Bedtime
1 scoop protein powder mixed with water


No cardio
Back/biceps
Wide grip pulldown: 3 sets 60 lbs 20 reps, 3 sets 75 lbs 15 reps, 2 sets 90 lbs 12 reps
Bent over row: 3 sets 60 lbs 20 reps, 3 sets 60 lbs 15 reps, 2 sets 70 lbs 12 reps
Narrow grip pulldown: 3 sets 60 lbs 20 reps, 3 sets60 lbs 15 reps, 2 sets 75 lbs 12 reps
Dumbbell row: 3 sets 12 lbs 20 reps, 3 sets 15 lbs 15 reps, 2 sets 20 lbs 12 reps
EZ bar bicep curl: 3 sets 35 lbs 20 reps, 3 sets 35 lbs 15 reps, 2 sets 35 lbs 12 reps
Rope hammer curl: 3 sets 30 lbs 20 reps, 3 sets 20 lbs 15 reps, 2 sets 30 lbs 12 reps
Preacher curl with ez curl bar: 3 sets 25 lbs 20 reps, 3 sets 25 lbs 15 reps, 2 sets 25 lbs 12 reps

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

Use your yoga training to deal with the stress. Breathe into the situation. Clear your mind of all the drama of the day. Calmly look at what it truly is. Adjust slowly and with control (as you had control in your scorpion, but then when you tried to muscle in the back bend, the control left).
And as always, let the heart be open.

PS - We all have dark days. I acknowledge them, but I don't let them make decisions for me. I wait till I am in a better state of mind, to make decisions. Or, i meditate on it. I look at all the options - even the way out idea ones. And I usually get to what it TRULY is that I am thinking.

I let the cards fall into place and I know where I am now I have been dealing with lack of funds and getting overwhelmed with repo threats, garnishments, nasty hormonal swings.... Getting my bills in order and on payment arrangements, looking into going back to school to do something that sounds fun and interesting and just taking one step at a time. I got one of the bills for my ER visit and it is close to $11,000 that is coming out of my pocket.....

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

Ok I wanted to cry and give up for the first time in a long time during boot camp. My legs are soooo pissed at me right now. I will explain when I get to that part of the journal but just know OMG yoga is going to suck massively tomorrow. I might just ignore what the teacher does and live in pigeon, cobbler and any other pose that works for stretching my legs and doesn't involve squatting, lunging or mean warriors.....

Breakfast
1/2c dry oats cooked in water
2 tbsp whole flaxseed ground up
1/4c dried cranberries

Snack
10 oz green monster
tortilla chips (yes i know I really shouldn't be eating them but yummmmmmm)
Salsa

Lunch
lentil loaf
2 baby red potatoes roasted
10 brussels sprouts roasted
5 asparagus spears roasted

Snack
1c applesauce
1 scoop protein powder

Snack
16 oz green monster

Post workout
8 oz almond milk
2 scoops protein powder

Bedtime
1 corn bread muffin
8 oz almond milk
1 scoop protein powder

Legs
Barbell squat: 2 sets 60 lbs 20 reps, 4 sets 65 lbs 15 reps, 2 sets 65 lbs 12 reps
Reverse lunge (bodyweight only): 1 set 20 reps, 2 sets 10 reps, 3 sets 15 reps, 2 sets 12 reps
Step ups (bodyweight only): 5 sets 20 reps
Lying hamstring curl: 3 sets 30 lbs 20 reps, 3 sets 30 lbs 15 reps, 2 sets 30 lbs 12 reps
Leg extension: 3 sets 60 lbs 20 reps, 3 sets 60 lbs 15 reps, 2 sets 60 lbs 12 reps

I did my leg workout before I did cardio and endurance training.....
turbo kick: 25 mins
Boot camp: 60 mins of pure hell..... we got a new rotation. Did a dymanic warm up followed up with 10 mins of bodyweight exercises. Once we got to the main event my legs were burning. Station #1 reverse lunges and prone lat pulldown 100 each done as a group, Station #2 upright row and squats or squat jumps 100 each done as a group, Station #3 single leg deadlifts, kneeling shoulder press 100 each done as a group....... well I messed up on stations 1 and 3 and did more than I was supposed to...... Round 2 of those stations the teacher bumped it up to 300 each exercise done as a group. All said and done we each had to do 75 reps of each exercise...... I was stumbling into things on my way out of the gym and well I hope tomorrow I can move cause my quads are rebeling any kind of movement.... Glad tomorrow is chest and triceps day!!!! And to think I get to do that again Friday in boot camp....

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you