Vegan Bodybuilding & Fitness

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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Wed Jan 04, 2012 11:17 pm 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
Today was rest day, so I'm only describing my meals today:

Meal #1: Bowl of fruit (banana, orange, strawberries, blueberries)

Meal # 2: bowl of oatmeal with soymilk and walnuts

Meal #3: Tofu capressa, steamed veggies, brown rice, red beans

Meal# 4: cup of almond milk, flat bread with peanut butter

Meal#5: veggie stirfry, bean salad (red beans, chick peas, basil, cilantro, tomatoes) brown rice

Tomorrow another whole body routine.


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Thu Jan 05, 2012 8:21 pm 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
Today I performed the same routine as last time, with a little variation. When doing squats, I kind of squatted and held the position for 30 secs, same with lunges. When performing abdominal exercises, held the last of each set for 30 seconds, same thing with pushups and diips, to bring a little challenge into the equation. As for the exercises I performed, they remained the same. I tried to control the speed in which I performed the reps. For some reason I forgot Jamie Eason's program provides two emergency workouts to perform on those days one can't go to the gym. Tomorrow I'll check out those to see what gives, and use them for the remaining days of my vacation.

As for nutrition, amazingly I haven't strayed when it comes to the foods I've eaten. Today I indulged a bit though!

Meal#1: Flat bread, peanut butter, a cup of vanilla rice milk

Meal #2: fruity oatmeal with soy (strawberry, blueberry, grape and banana) and walnuts

Meal#3: brown rice with veggies (onions, peppers and cilantro), veggie fake chicken salad from Whole Foods, steamed vegetables

Meal #4: banana, peanut butter, a cup of almond milk

Meal # 5: pasta and veggie stirfry (frozen veggies, whole grain pasta, shoyu, sesame oil and ginger)

Meal#6: tofu in balsamic vinaigrette, half flat bread, some lettuce


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Fri Jan 06, 2012 11:35 pm 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
Today, another rest day! Can't say I was happy 'bout it! I'm not used to training so "gently" at least I'm working out! So here are my meals today:

.Meal #1: cup of almond milk and peanut butter on whole grain flat bread

.Meal #2: oatmeal with soymilk and strawberries, blueberries and walnuts

.Meal #3: veggies with brown rice

.Meal #4: 2 baked potatoes (medium sized) bbq sauce and garden salad..

.Meal #5: veggie stirfry and brown rice.

So tomorrow whole body routine!


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Sat Jan 07, 2012 9:29 pm 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
Amazing how life happens to the best of us! That walk in NYC killed my knees and other joints, especially my wrists. I spent the whole day in bed thanks to arthritis pain. Since I had to take painkillers, kind of strong actually, I ate a lot of starchy carbs today. I find that meds are easier on my stomach when I do so.

This is how my meals looked like today:

Meal #1: oatmeal with soy milk and nuts
Meal #2: peanut butter (crunchy, natural kind) on whole grain flat bread, an orange
Meal#3: steamed veggies, brown rice, scrambled tofu
Meal #4: almond milk, fruit salad (berries with nuts)
Meal #5: whole grain pasta salad, bean soup

I hope I feel better tomorrow. If I do I'm going to force someone to take me to the gym! I just need to workout outside of the house. I miss the clank of iron at the ironhouse :-(


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Mon Jan 09, 2012 12:42 am 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
Another arthritic day, another day in which I had to adapt my workout to my present traveling/arthritic circumstances.

This is what I performed today:

Chest and triceps (supersets)

Wide pushups (warm up) 3/15

DB lying press 4/12-15 lbs
Bendh dips 4/12-15 lbs

Flys 4/12 -15 lbs
Tricep kickback 4/12- 15lbs

Back and biceps (supersets)

DB rows 4/to failure -15 lbs
Alternate curls 4/12-15 lbs

Renegade Rows 4/8-15 lbs
Hammer Curls 4/12 -15 lbs

Shoulders and abs

Arnold Press 4/12 (15 lbs)
Floor Crunches 4/25

Front Raise 4/to failure (5lbs)
Jack Knife crunches 4/25

Bent over delt raise 4/ to failure (5lbs DB)
DB side bend (15 lbs DB)

It feels crummy not to work my lower body, but it will be even worse to further damage my knees

Meals went pretty bad today, pain killers made my stomach upset so I didn't eat much.

Meal #1: Oatmeal, soy milk and berries

Meal #2: rice and beans

Meal#3: Rice cakes with peanut butter and some tea (Samurai Chai Matte from Teavana)

Meal #4: Vegan burrito (rice with cilantro, black beans, green peppers, onions and guacamole) iced tea


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Tue Jan 10, 2012 8:56 pm 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
The arthritis pain extended to my shoulders and wrists, so I couldn't workout today either. Maybe when I go back to the DR, since the climate isn't this cold, maybe the pain will sunside.I tried to do pushups, and the pain in my wrists was unbearable. :-(

I didn't eat much today either, since I'm being forced to stay inactive:

Meal #1: Rice Milk Latte, dry toast (Ezequiel Bread)
Meal #2: Soy yogurt with nuts
Meal # 3: Brown rice, tomato basil roasted tofu
Meal #4: Vegan burrito (brown rice, chili powder, cilantro, tempeh strips, onions and salsa)


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Sat Jan 14, 2012 11:59 am 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
My health has been an issue lately. My arthritic joints have prevented me from working out, the meds have been hard on my stomach. I feel tired and cranky. The good news is that I did not gain weight during my vacation, eventhough during the last days I ate more than I should, vegan of course. I might stray and eat vegan friendly chips, but never ever will even consider going back to eating animal products, not even cheese, to which I was addicted to. Veganism to me isn't about being healthy or a trendy thing to do. It started out as a way to lose weight. Now it's a huge part of what defines me as a person. And that's that.

So on. Monday I'm going back to the gym. Eventhough is rainy here, joints don't hurt as much, so with proper rest I think I will be in tip top condition by Monday. Let's hope for the best!


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Sun Jan 15, 2012 8:58 pm 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
So I tried to rest as much as I could today to be in tip top shape tomorrow. Not being able to workout has affected my mood! :-( but tomorrow I'm back! Ready to rumble!

Since I'm not working out I've tried to avoid overeating, which I tend to do when under stress. This is what today looked like:

Meal #1: Soy latte and dry toast
Meal #2: apple sauce with milled flaxseeds and almonds
Meal#3: pasta with herbs, olive oil and nutritional yeast
Meal #4: yams with salsa and tofu
Meal#5: shake made fr soymilk, banana and hemp seeds

I've tried to stay on track, as much as I could, but my portioons have been sometimes too big, so I'm reducing portions starting tomorrow, and cutting a little on starchy carbs, eating more veggies and beans.


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Mon Jan 16, 2012 9:35 pm 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
Today I couldn't go to the gym, because my little one kept me up all night with nightmares. My only available time to go to the gym is in the early A.M.

Today I performed a full body routine plus cardio (Taebo). I used one of the routines I made up during my trip:

Chest and triceps (supersets)

Wide pushups (warm up) 3/15

DB lying press 4/12-15 lbs
Bendh dips 4/12-15 lbs

Flys 4/12 -15 lbs
Tricep kickback 4/12- 15lbs

Back and biceps (supersets)

DB rows 4/to failure -15 lbs
Alternate curls 4/12-15 lbs

Renegade Rows 4/8-15 lbs
Hammer Curls 4/12 -15 lbs

Shoulders and abs

Arnold Press 4/12 (15 lbs)
Floor Crunches 4/25

Front Raise 4/to failure (5lbs)
Jack Knife crunches 4/25

Bent over delt raise 4/ to failure (5lbs DB)
DB side bend (15 lbs DB)

Glute bridges 3/to failure (boodyweight)
Static squats against the wall. 3/8

Taebow-adapting when the moves were hard on my knees.

As for food, this was today's meal plan:

Meal#1: soy milk latte. (Soy milk and a little instant decaf, vanilla, cinnamon and nutmeg) 2 dry toasts

Meal#2: 1 banana, peanuts

.Meal#3: whole grain pasta salad (pasta, grated carrots, tomatoes, basil and cabbage) plain red beans

Meal. #4: apple and almonds

.Meal#5: protein shake

Meal#6: sandwich made with whole grain bread, vegenaise, tomatoes, cabbage, onions, black olives, pickles and 2 slices of veggie deli cuts


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Wed Jan 18, 2012 9:36 pm 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
For some reason I couldn't upload my last post, and I find out TODAY!!! >:-(
Anyway, it's too late for regrets, besides being in a foul mood serves no one!
I've been sick with some flu-like virus for two days, I haven't been able to even go to work, let alone workout. I have been so active and charging in full force towards achieving my goals, I enter this challenge and BAM! all sorts of things happen! The irony here being that I take pride of being super healthy, of not getting sick EVER!!!

So all this has me a little (ok, A LOT) under the weather, not only physically, but emotionally. This is more ranting than describing my meal plans or workout, but this is a real person here, with real problems, one that's going through a very low moment in her life right now.

Anyways, I felt a little better in the afternoon, so I did some power yoga, more for stretching my muscles and flexing my joints than for the mindfulness. Turns out I felt a little better afterwards. So much is going on in my personal life right now, some goals I wanted to tackle have moved further away from my reach. I guess that's what has me in such a foul mood. I guess lots of you out there go through the same thing, maybe different situations, but just as discouraging. I guess we make a difference by getting up, dusting off and keep walking.

Emotions got the best of me today, so I basically had gallons of coffee avec bread (whole grain, at least it wasn't white). At least I had my vites!

Tomorrow is another day. Tomorrow I will try harder. Tomorrow I will look at the sky instead of the floor....


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Fri Jan 20, 2012 7:41 pm 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
Yesterday and today I made them rest days... My body is still weak from the flu-like virus thing. And surprise surprise, I've lost 4lbs! I look positively scrawny! I'm tired and weak, so I'm. Just gonna rest for the weekend and try to eat the best I can. I got some vitamin vials with ginseng from my doctor. They are supposed to give me energy. I prefer real food.

So I'm jusst gonna list what I had yesterday and today, and will do the same for saturday and sunday.

Thursday:
Meal#1: Soy latte and whole grain raisin bread
Meal#2: banana, tangerine orange and peanuts
Meal#3: quinoa sprinkled with nut yeast, roasted tofu, raw veggies, beans
Meal#4: soy protein shake
Meal#5: whole grain pasta and raw veggies salad w/ vegenaise

Friday
Meal#1: whole grain raisin bread with peanut butter, cup of chai
Meal#2: soy protein shake, peanuts
Meal#3: quinoa sprinkled with nutritional yeast, tempeh, raw veggies
Meal#4: pineapple, banana, almonds
Meal#5: warm soymilk with 2 tbs of milled flaxseeds, wholegrain raisin bread, peanut butter

I hope I feel better on Monday, I do need to workout! Fitness keeps me sane and happy!


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Sun Jan 29, 2012 5:54 am 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
I have been PRETTY bad at updating my fitness log here. I know there shouldn't be excuses for it, but I truly have been under the weather.

I feel pretty bad about my lack of updating because it is my intention to inspire others into taking up a healthier life style, especially those who have been overweight their whole lives, just like I was. I know that there's always that one person watching and that every word counts. One never knows how liives can be touched by the actions we perform. That is what keeps me going in times when frustration gets the best of me. I don't want those who see me as a role model to quit, so I don't. That alone keeps me going. So you that are reading this, if you're thinking about quiting, DON'T. If lack of results and frustration are getting the best of you, keep charging, keep pushing, keep fighting for your dreams, for the life and body you've never had but that is rightfully yours! STAY in the battle. Take time to regroup iif you need to, but DON'T quit!

I started my regular workouts last Monday, I've been pretty disciplined about it. I added planks to my regular abs workout, and I'm randomly planking during the day. The other day I participated in the #plankanhour challenge, in which I performed a regular plank and a side plank for each side, one minute each, every hour for 12 hours Not bad, huh?

Gonna post everything I did during the week! Been a good girl when it comes to food too, no crackers whatsoever, lol!


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Sun Jan 29, 2012 6:18 am 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
Monday was arms and abs

Narrow pushups 4/10
Seated tricep press 4/8-20lbs

Supersets
Cable one arm tricep extension 3/8-20lbs
One arm reverse grip tricep pushdown 3/8-20lbs

Skullcrusher 3/8-5lbs discs EZ bar
Close grip bb bench press 3/8-15 lbs discs EZ. Bar

Regular sets
Incline alternate bicep curl 4/8-15lbs
BB curl 21's (2 sets)-EZ bar, 5lbs discs
Reverse crunches 3/25
Decline crunches 3/25
Roman chair bent knee leg raise 3/15


Last edited by TheFitnessGirla on Sun Jan 29, 2012 6:48 am, edited 1 time in total.

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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Sun Jan 29, 2012 6:46 am 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
Tuesday was Legs

Wide stance barbell squat (empty 45lbs bar) 4/8 last to failure

Leg extensions 4/25, last to failure (light) 30 lbs

Lying leg curl 4/25, last to failure (light) 30 lbs

Single leg squat, body weight(foot on bench) 4/10

Single legged DB deadlift-10lbs 4/10

Standing calf raise- 15 lbs 4/15 (holding last rep)

Seated calf raise- 45lbs 4/12


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 Post subject: Re: My Vegan Fitness/Bodybuilding Journey
PostPosted: Sun Jan 29, 2012 7:55 am 
Offline
Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
Wednesday was chest and abs

BB bench press medium grip 5/8 (1st empty 45lbs bar- 2 sets 5lbs discs- 2 sets 10lbs discs)

Reverse tricep bench press 4/8 (empty 45lbs bar)

Superset
DB flyes 4/8- 20lbs
DB bench press 4/8-20lbs

Incline. DB press 4/8-20 lbs
Bench dips 4/8- bodyweight

Regular sets
Cable crossover 4/8-20lbs

Abs:
I did the #plankanhour challenge, planking for 60secs every hour for 12 hours. This is how I did it:

6regular planks for 60sec (1 every hour, for 6 hours)
6side planks on each side, 60secs each (1each side, every hour for 6 hours)

The remaining 6. (6 regulars, 6side for each side) performed at the gym as follows:

Regular-right side-left side 60secs each, no rest. Then rest 60secs and perform the next set

Other abs exercises:
Inclined crunch 3/25
Bent knee leg raise on bench 3/25
Stability ball crunch 3/15

Incinerated my abs!


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