Vegan Bodybuilding & Fitness

January 21,2012
WORKOUT
Weights
A1 LYING LEG PRESS - 50x80lbs, 50x180lbs, 50x180lbs
A2 JUMP SQUATS - 50 reps, 50 reps, 50 reps
A3 CRUNCHES ON BOSU - 50 reps, 50 reps, 50 reps
A4 LUNGES 15 ES - 30 reps, 30 reps, 30 reps

Cardio
STEPPER -30 mins, level 6
ELIPTICAL - 15 mins, level 8/9

MEALS
Meal #1
- 1/2 cup oatmeal with almond milk

Meal #2
- Katy's Kookies protein bar

Meal #3
- 1/4 cup pistachios
- 1 kiwi

Meal #4
- Raw chili with daiya cheese

Meal #5
- 1 apple with PB

Meal #6
- Katy's Kookies protein bar

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-2.5L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 22, 2012
WORKOUT
Cardio
STAIR CLIMBER - 30 mins, level 7/8
ELIPTICAL - 30 mins, level 8-11

MEALS
Meal #1
- Blueberry smoothie with almond milk and hemp protein powder

Meal #2
- 6" sub with veggies
- 1/4 cup black eyed beans

Meal #3
-Mixed veggies

Meal #4
- Veggie stirfry with quinoa, just like ground and beans

Snacks
- Air popped popcorn
- 4 pieces dark chocolate

Post workout
- VEGA Recovery Accelerator, 1 scoop
- VEGA Performance Protein, 1 scoop

Daily water Intake
-3L

Hand feeling much better today. Can fully extend and close my hand but cannot grip or squeeze yet. Still very sore and bruised so will wait a few days before taking on too much with the hand. Am slowly starting to use more for day to day things. Oi.

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

Rockin it! You're doing an awesome job keeping the intensity up with plyometrics and a variety of cardio! Keep it up!

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

January 23, 2012
WORKOUT
Weights
A1 LYING LEG PRESS - 8x225lbs, 8x270lbs, 8x315lbs, 8x360lbs, 8x405lbs, 8x427lbs, 8x450lbs. 8x450lbs
B1 BACK EXTENSION ON GLUT HAM BENCH - 15x8lbs, 15x8lbs, 15x8lbs
B2 CRUNCHES ON GLUT HAM BENCH - 50x0lbs, 50x0lbs,50x0lbs,
B3 DB SQUAT AND PRESS - 20x10lbs, 20x10lbs, 20x10lbs
C1 LYING LEG PRESS - 30x270lbs, 30x292lbs, 50x314lbs
C2 SIDE CRUNCHES ON BOSU 20 ES - 20x5lbs, 20x5lbs, 20x5lbs

Cardio
STAIR CLIMBER - 30 mins, level 6
BIKE - 15 mins, level 4

MEALS
Meal #1
- Blueberry smoothie with hemp protein powder

Meal #2
- Veggie soup (with various veggies, brown rice & potato)
- Raw nut mixture, dates

Meal #3
- Veggie stirfry with quinoa
- Nut/dried fruit mixture

Meal #4
- pineapple & orange

Meal #5
- Spaghetti squash with fresh cooked tomato sauce

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-3.5L

Thank you Derek for the encouraging words!!

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 25, 2012
WORKOUT
Cardio
STEPPER - 20 mins, level 6
STAIR CLIMBER - 20 mins, level 8
ELIPTICAL - 20 mins, level 7/8

MEALS
Meal #1
- 1 Orange
- 1/4 cup mixed raw nuts

Meal #2
- Fruit salad (kiwi, pineapple, grapes, apple)
- 1/4 cup raw nuts

Meal #3
- Veggie soup with rice
- 3 dates

Meal #4
- Small bowl of veggie/potato soup

Meal #5
- Roasted vegetables with rice

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-3L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 26, 2012
WORKOUT
Cardio
STAIR CLIMBER - 30 mins, level 7
ELIPTICAL - 15 mins, level 8

MEALS
Meal #1
-1/2 Grapefruit

Meal #2
- Stirfry (potato, peppers, onion, garlic and mushrooms)

Meal #3
- Vegetable stirfry with rice

Meal #4
- 1 Apple
- 2-3 dates

Meal #5
- Veggie stirfry with quinoa

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-3.5L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 27, 2012
WORKOUT
Weights
A1 LYING LEG PRESS - 100x225lbs, 100x225lbs, 100x225lbs, 100x270lbs
A2 KETTLE BELL PLIE SQUAT WITH JUMP - 25x15lbs, 25x15lbs, 25x15lbs, 25x15lbs
A3 BOSU JUMPS, WITH TURN - 20 reps, 20 reps, 20 reps, 20 reps
A4 CRUNCHES ON BOSU - 50x10lbs, 50x10lbs, 50x10lbs, 50x10lbs
A5 ALTERNATING CRUNCHES ON BOSU 15 ES - 15x5lbs, 15x5lbs, 15x5lbs, 15x5lbs
A6 HAM CURL ON GLUT HAM BENCH - 15 reps, 15 reps, 15 reps, 15 reps

Cardio
STAIR CLIMBER - 20 mins, level 7/8
BIKE - 25 mins, level 5

MEALS
Meal #1
- Blueberry/raspberry smoothie with hemp protein

Meal #2
- 1 Apple, 1/3 cup trail mix with raw nuts and dried fruit

Meal #3
- Vegetable stirfry with quinoa
- 2 dates

Meal #4
- Fried veggies (potato, peppers, onion, garlic and mushrooms)

Meal #5
- Veggie stirfry with quinoa

Meal #6
- Large green salad
- Spaghetti squash with fresh tomato sauce

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-4L

Hand is on the mend, back to work Monday. Trying to get lots of cardio in to make up for everything that I haven't been able to do!

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 28, 2012
WORKOUT
Cardio
STAIR CLIMBER - 20 mins, level 7
ELIPTICAL - 25 mins, level 8

MEALS
Meal #1
-1 Apple
- 1/4 cup mixed nuts

Meal #2
- 1/2 cup mixed nuts
- 4 dates

Meal #3
- Veggie stirfry with quinoa

Meal #4
- Spaghetti squash with tomato sauce

Meal #5
- Katy's Kookie's protein bar

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-4L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 29, 2012
WORKOUT
Cardio
STAIR CLIMBER - 30 mins, level 7
ELIPTICAL - 30 mins, level 8

MEALS
Meal #1
- Fruit salad (Apple, kiwi, pineapple)
- 1/4 cup mixed raw nuts

Meal #2
- Large green salad with tons of veggies
- 1/4 cup mixed raw nuts

Meal #3
- Dried fruit
- Granola bar

Meal #4
- Veggie stirfry with rice
- 1 apple

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-4L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 30, 2012
WORKOUT
Weights
A1 LYING LEG PRESS - 8x236lbs, 8x281lbs, 8x325lbs, 8x370lbs, 8x415lbs, 8x437lbs, 8x460lbs. 8x460lbs
B1 BACK EXTENSION ON GLUT HAM BENCH - 15x10lbs, 15x10lbs, 15x10lbs
B2 CRUNCHES ON GLUT HAM BENCH - 50x10lbs, 50x10lbs,50x10lbs,
B3 DB SQUAT AND PRESS - 20x10lbs, 20x10lbs, 20x10lbs
C1 LYING LEG PRESS - 30x280lbs, 30x303lbs, 50x303lbs
C2 SIDE CRUNCHES ON BOSU 20 ES - 20x8lbs, 20x8lbs, 20x8lbs

Cardio
STAIR CLIMBER - 20 mins, level 7
ELIPTICAL- 20 mins, level 4

MEALS
Meal #1
- Green grapes, pineapple
- Raw almonds

Meal #2
- Fruit salad
- 1/4 cup mixed raw nuts

Meal #3
- Veggie stirfry with quinoa

Meal #4
- Left over fruit salad
- Raw mixed nuts

Meal #5
- Veggie stirfry
- Protein shake

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-4L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

January 31, 2012 - whoo hoo I did it, the whole month of January!
WORKOUT
Cardio
STAIR CLIMBER - 10 mins, level 7
ELIPTICAL - 20 mins, level 8

Was not feeling 100% today. Hope tomorrow is a better day. Didn't have a lot of time, but figured some exercise was better than none

MEALS
Meal #1
- Fruit salad
- 1/4 cup mixed raw nuts

Meal #2
- Veggie stirfry with rice

Meal #3
- Fruit salad and raw nuts

Meal #4
- Large green salad with tons of veggies

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-4L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

February 1, 2012
WORKOUT
Cardio
STAIR CLIMBER - 30 mins, level 7/8
ELIPTICAL - 15 mins, level 8/9

MEALS
Meal #1
- Fruit salad
- 1/4 cup mixed raw nuts

Meal #2
- Mixed fruit, nuts

Meal #3
- Veggie stirfry with rice
- 1/4 cup pistacios

Meal #4
- 1 apple, pineapple, watermelon
- Mixed raw nuts

Meal #5
- Veggie stirfry

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-3.5L

Was not feeling great again today, slept in. Went to the gym for some cardio after work. Going to get to bed extra early tonight.

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

February 2, 2012
WORKOUT
Weights
A1 SPEED SQUAT WITH PRESS - 50x10lbs, 50x8lbs
A2 ALTERNATING DB ROWS - 50x15lbs, 50x15lbs
A3 CRUNCHES ON FLOOR WITH DB - 100x20lbs, 100x20lbs
A4 SKIPPING FOR 2 MINS - 2 mins, 2 mins
A5 PUSHUP WITH SPIDERMANS - 12 reps, 12 reps
A6 LATERAL BOUNDS WITH WEIGHT PLATE - 50x10lbs, 50x10lbs
A7 SIDE CRUNCHES ON FLOOR FEET ELEVATED 50 ES - 50 reps, 50 reps
A8 SQUAT WITH CLEAN PRESS - 20x10lbs, 20x10lbs

Cardio
STEPPER - 20 mins, level 6
STAIR CLIMBER - 20 mins, level 8
ELIPTICAL - 20 mins, level 8

MEALS
Meal #1 - Blueberry, raspberry smoothee with vega protein powder
Meal #2 - Fruit salad with mixed raw nuts
Meal #3 - Veggie stirfry with quinoa, 2 dates
Meal #4 - Spaghetti squash with tomato sauce
Meal #5 - Veggie stirfry with rice, 6 prunes

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-4L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

February 3, 2012
WORKOUT
Cardio
STEPPER - 10 mins, level 6
ELIPTICAL - 30 mins, level 7

MEALS
Meal #1 - Blueberry, raspberry smoothee with vega protein powder
Meal #2 - Fruit salad with mixed raw nuts
Meal #3 - Veggie stirfry with quinoa, nuts & dried fruit
Meal #4 - Fruit salad (watermelon, kiwi, grapes) & raw mixed nuts
Meal #5 - Baked potato with fried mushrooms, peppers, onions, broccoli & large green salad

Post workout
- VEGA Performance Protein, 1 scoop

Daily water Intake
-4L

_________________
"Life is too short to say i should have or wish i.....and we have to say more I DID."

How are your results so far?