Vegan Bodybuilding & Fitness

Fucking congrats, mate!

Keep at it and you're going to hit your BF goal sooner than you think most likely.

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

IRON MNTN // LOG

I hope so. I am tired of looking at this gut.

So i weighed myself this morning as i posted before and i was at 204.2. I took my body fat percentage when i got to the gym and i am already down to 14.3%. This made me so incredibly happy and motivated. Oh yah fasted 17 hours today.

Couldnt run to the gym today because it was monsooning outside.

6 min warm up run

Stretch

Bi/tri workout (warm up was hammer curls 30 lbs each x 32 reps)

1250 reps of jump rope supersetted with sets of iso bi/tri burnout holds

I feel better and more motivated than ever.

Hatebreed-Perseverance probably helped with that as well.

Feeling sore already.

Nutrition for the day:

Calories: 2900
Fats: 90g
Sat fat: 10g
Carbs: 396g
Fiber: 89g
Sugar: 210g
Protein: 192g

Feeling sore already.

Nutrition for the day:

Calories: 2900
Fats: 90g
Sat fat: 10g
Carbs: 396g
Fiber: 89g
Sugar: 210g
Protein: 192g

2 apples, 20 dates, 60 raw almonds, two blocks thai tofu, 1 organic raw protein food bar, 4 servings spinach, 4 prunes, 2 servings raw oatmeal, 2 servings raw mixed protein, 24 oz soy milk unsweetened, one wheat tortilla.

Currently on a 36 hour shift. Fasted 16 hours. Got little sleep last night at work. Maybe 2-3 broken hours. Took the day off today.

Calories: 3020
Fats: 76g
Sat fat: 14g
Carbs: 454g
Fiber: 75g
Sugars: 243g
Protein: 168g

13 dates, 2 servings of walnuts, 13 prunes, 2 apples, 2 bananas, 2 servings raw oatmeal, 1/2 cup light unsweetened soy milk, raw thai tofu, 1 organic raw protein bar, 2.5 servings seitan, small amount of bbq sauce, 2 slices ezekiel low sodium, 1 serving raw peanut butter.

You're doing an awesome job man! Getting stronger and leaner - way to represent!

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

Officially started my consultation with Derek Treesize today. He will be helping me reach my goals. He changed up my workout for me today. Still have the basic infrastructure as we had before but upped the volume/reps/intensity. I am going to have to incorporate a lot more beans/legumes and greens into my daily nutrition. Fasted around 16 hours today.

I REALLY pushed myself at the gym today and felt amazing doing so. I pushed through a lot of doubts in my head about how much weight I can move and how far I can push myself.

BB Squats:
135x12, 225x12, 265x12, 315x12

BB Bent Over Row: (inverted grip, feet together, elbows at sides)
95x12, 115x12, 135x12 (hard), 145x10 (nearly killed me, last two were forced reps)

DB Flat Bench Press:
35sx12, 50sx12, 55sx12, 60sx9, 60sx12 (went back and did one more near the end of my workout because I felt like I didnt give that last set my all)

DB Shrugs:
50sx12, 60sx12, 80sx12, 80sx12

Incline Dumbell Fly's:
20sx12, 30sx12, 40sx12, 50sx12 (holy crap, last two I had a little assistance from my spotter)

I have been adding in dumbell flys to the days I do incline and flat press in hoping I can increase my chest strength because I am not happy with it right now.

1350 jump ropes.

Also ran to and from the gym.

I set some goals with Derek during out meeting today:

- 500 lb Squat (good form)
- 450-500 lb DL (raw with no assistance)
- 315 lb Flat BB Bench (will probably be the hardest for me)
- Weighted Pull Ups (I can barely do any right now at BW, have always had a hard time with them)
- 8% BF at 190-195 lbs(maintenance, with ability to cut down as needed if I ever want to do any sort of comps)
- Be a role model and blow peoples minds at the gym and hopefully change their way of thinking about a vegan diet.

Nutrition for the day:

Calories: 3072 (45%carbs, 30%protein, 25%fats)
Fats: 90g
Sat fat: 11g
Sodium: 1871mg
Carbs: 351g
Fiber: 75g
Sugars: 189g
Protein: 234g

12 figs, 5 prunes, 1 banana, huge bowl of baby spinach, poppy seed dressing, 3 servings unsw soy milk, 1 block raw tofu, 2.5 servings seitan, 2 scoops raw mixed protein, 1/4 cup sunflower seeds, wheat wrap tortilla, 2 organic protein raw food bars, 2 servings oatmeal raw.

My gym is closed on sundays so I had to workout in my apartment complex "gym". They only have two sets of dumbells, 20's and 25's, so I just did some light weight high volume hammer curls, concentration curls, skull crushers, oh tri diamond press, and a few bench dips followed by a light 30 min ride on my road bike. Very casual pace.

Sort of fell off the wagon yesterday as far as my "diet" goes. I ate a whole bag of granola for breakfast. I only ended up overeating my total calories by 400 or so, but it wasnt ideal. I hate being a stressful eater. Had a terrible 36 hour shift. I am paying for it so far today.

One day falling off the wagon isn't going to hurt your progress at all - just throw it into the tank, get some good sleep when you can, and keep at it. You've accomplished a lot the past few weeks, mate, keep it in perspective.

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

IRON MNTN // LOG

Yah it just mentally bothers me for days afterwards. I felt bloated and nasty today at the gym.

Workout:

Ran to gym

Stretch

Romanian BB Deadlift: (raw, thick bar today)
135x12, 155x12, 185x12, 225x12 (tough)

Incline DB Press:
35sx12, 50sx12, 60sx9, 70sx8 (not happy with those last two sets at all)

DB Bent Over Rows: (db in each hand)
30sx12, 45sx12, 60sx12, 70sx12 (bad form on last 3-4 reps on the 70s)

Incline DB Fly's:
25sx12, 35sx12, 45sx12, 55sx8 (had help with the balance on last two by spotter)

1500 jump ropes

Walked home because I had to make some phone calls today on the way home.

Don't stress about the diet, one day won't ruin many days of good work.

Nice work with those deadlifts, 225 x 12 is pretty chunky.

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

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Weight: 204.6 (eh) BF%: 13.6 (I think this was faulty today)

Had a pretty damn good workout today (bi, tri, circuit, and jump rope).

Warm up

Stretch

Bi/Tri

Circuits of jump squats (135 lb barbell on back, bicep curl, and tri extenstion) x 3 sets

Circuit of bench jumps with 45 lb plate held against chest, farmers carries around whole gym with 2 45 lb plates, and jump rope.

1600 jump ropes

Nutrition was eh today due to an unexpected 12 hour shift and no time to grocery shop beforehand.