Vegan Bodybuilding & Fitness

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 Post subject: Re: Synny's training journal
PostPosted: Sat Feb 04, 2012 9:53 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2015
Location: Lee's Summit,MO
I said farewell to my vegan bakery for 3 months... Was a sad moment. Got a new pair of hand me down jeans and I managed to do cardio and my knee didn't complain. I took some new pics for my before for this new program. I have some cropping and resizing to do.

Breakfast
1 cinnamon roll
3 bite size cupcake :D yeah I went there!!!

Lunch
1 1/2c sweet potato chili
1 cornbread muffin

Supper
1c baked mac and cheese w/ peas
2 cornbread muffins

I did drink over a gallon of water today hehe

Cardio: stationary bike 20 min hill program level 3/ stationary bike 20 min random program level 4
Flat bench press: 2 sets 45 lbs 20 reps, 2 sets 55 lbs 15 reps, 2 sets 75 lbs 12 reps
Flat bench fly: 2 sets 12 lbs 20 reps, 2 sets 15 lbs 15 reps, 2 sets 20 lbs 12 reps
Smith machine military press (counting plates only) 2 sets 20 lbs 20 reps, 2 sets 20 lbs 15 reps, 2 sets 20 lbs 12 reps
Reverse flye: 2 sets 10 lbs 20 reps, 2 sets 10 lbs 15 reps, 2 sets 20 lbs 12 reps
Rope pressdown: 2 sets 40 lbs 20 reps, 2 sets 40 lbs 15 reps, 2 sets 60 lbs 12 reps
Skullcrusher: 2 sets 15 lbs 20 reps, 2 sets 20 lbs 15 reps, 2 sets 20 lbs 12 reps

Ready to start my new program and test my will power with food hahahaha
Took 2 advil and am icing my knee to keep any swelling down that might come up from doing cardio. Tomorrow is supposed to be legs day but I think I am just going to focus on abs and do some cardio instead.

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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


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 Post subject: Re: Synny's training journal
PostPosted: Sun Feb 05, 2012 12:32 am 
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Manatee

Joined: Sat Jun 11, 2011 3:14 am
Posts: 442
Saying goodbye to the bakery is sad indeed...but it's a hello to your goals being achieved even more!

I trashed my knee for 14 weeks in 1997 after my daughter was born and was training for a marathon,....needless to say I didn't run it that year. I did exactly what you are doing and Gaia suggested...I lasted two pool workouts,- cant stand chlorine..and it's outdoor here year round (So Cal), and because I had 3 small kids, I did a lot of stuff similar to Pilates and similar type workouts in my house and a lot of weights at home with a bench, etc. the damage was so bad, that I didn't do lunges agin until 2010... I sheared a ligament or something.....baby it, cause those knees take a beating and even though you have lost a significant amount of weight, you still have a heavier load and if the long term goal is to do this for life, then baby it. It sounds like you have a good read on your body. On the stationary bike, do you change your levels? Do you ever elliptical? I know you said you were upping cardio to twice a day..maybe reassess that plan and come back to in a few when the knee pain lessens.
When i was still working as a trainer, I usually worked with the bigger girls and it became sort of a passion, and women like you , that take the bull by the horns and do complete 360's have a story..cause not all the women that are big do it..and you are doing it. I feel lazy reading your stuff! Again, thank you. So, when you gonna post the pics?


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 Post subject: Re: Synny's training journal
PostPosted: Sun Feb 05, 2012 3:15 am 
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Rabbit
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Joined: Fri Nov 04, 2011 4:17 am
Posts: 129
Location: Melbourne, Australia
Nice work, impressed by your training, keep it up!

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 Post subject: Re: Synny's training journal
PostPosted: Sun Feb 05, 2012 7:33 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2015
Location: Lee's Summit,MO
Hey Diva. I haven't tried the elliptical yet cause I don't want to rush it. The stationary is feels right right now. I usually do use it on level 12-14 so level 3-4 is pretty light for me and keeps me from rushing back in. I don't swim at all and pilates well I never tried and isn't big here in Missouri unlike yoga which I will be trying today. I already know that if my knee starts hurting I will drop down to childs pose or into down dog. Since sleeping with the knee immobilizer on my knee pain has pretty much gone away but by the end of the day is a dull ache so going to try the low level cardio twice a day and assess from there. I miss working my legs a lot but not willing to risk more damage to my knee to feed my ego. I keep a brace on all the time just to keep my knee protected from any misstep I might make lol.

Hey Simi thanks :)

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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


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 Post subject: Re: Synny's training journal
PostPosted: Sun Feb 05, 2012 5:59 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2015
Location: Lee's Summit,MO
Knee feeling much stronger but decided to let my knee rest on this leg day and will attempt light weight on the next leg day. Yoga was really good but didn't do 2 poses cause one was chair and the other was a deep squat. Surprisingly cobbler pose and pigeon didn't bother me at all in fact felt really good to stretch. I tried the elliptical today to with no issues but still intend on icing my knee after I eat. BTW I feel like I spend about an hour eating... at least I am to full to think about what my sister bought at the store today hahaha

Breakfast
1c dry oats cooked in water
2 scoops protein powder
2 tbsp whole flax seed ground up

Snack
1 scoop protein powder

Lunch
1/2 block steamed tempeh
1/2 lb steamed broccoli
1/2c brown rice
(all of it seasoned with rice vinegar, sprinkle of shoyu, and chinese 5 spice)

Snack
1c spicy red beans (seasoned with salt free cajun seasoning. thermogenic at its finest :D)
.5c brown rice
.5 lb steamed broccoli
(seasoned with sprinkle of shoyu sorry I need it for a lil flavor and sodium)

Supper
1/2 block tempeh
4 tbsp frank's kraut
2 tbsp brown spicy mustard
1/2 lb steamed broccoli

Cardio: 30 min random program lvl 4 stationary bike, 15 mins manual program elliptical resistance of 4
Yoga: 60 mins after class was feeling a little frisky so I practiced kicking my feet over my head for forearm stands/ scorpion transition. I think I am about ready to try some handstands next :)

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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


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 Post subject: Re: Synny's training journal
PostPosted: Sun Feb 05, 2012 9:12 pm 
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Elephant
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Joined: Sat Oct 28, 2006 5:26 pm
Posts: 1573
Location: Michigan
How is the tempeh on your stomach? Though you might not feel it right away. I learned in my immunology class in college that it takes 3 days for an optimal immune system to attack something fully (as whatever you are allergic/intolerant can be eaten for awhile, but then you get symptoms in 3 days or more - and only if that substance stays in your system).

Some scientist theorized a diet in which you can eat whatever bothers you as long as you ate it only once a week, and that you should have no symptoms. Theoretically it could work, but I think it would depend on the person's immune system and their genetics (whether or not it is an allergen as oppose to a metabolic disease in which you can't process the substance because you do not have the right enzyme to break it down - like the enzyme lactase for lactose intolerant individuals as oppose to being allergic to the proteins in dairy).


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 Post subject: Re: Synny's training journal
PostPosted: Sun Feb 05, 2012 9:19 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2015
Location: Lee's Summit,MO
Tempeh is doing good with my stomach so far. I think reason last time was I got the 5 grain which had wheat in it might have been the trigger. Will monitor and at first sign of issue stop using it and resort back to beans :) Although I am getting a little burnt out on beans and tempeh has been a delightful change of pace. I did eat my kraut, mustard and tempeh today which was heaven!

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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


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 Post subject: Re: Synny's training journal
PostPosted: Mon Feb 06, 2012 9:15 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2015
Location: Lee's Summit,MO
Ok I started tracking my meals on Livestrong so I can monitor calories in, protein and carb intake. I like it much better than I do fitday.
Today has been a really good day for me. Was surrounded by tempting foods all day long and didn't even eat any. Don't get me wrong that turtle brownie and the BBQ chips sure did sing my name I didn't give in. Just need to make it a couple more days to detox all those nasty addictive habits out of my brain. Loading up on protein in the morning since that seems to be the setting off point.

Morning:
20 mins elliptical weight loss program

PM
Sat in sauna for 20 mins
Flat dumbbell press: 3 warm up sets at 20 lbs for 10 reps, 2 sets 30 lbs for 10 reps
Incline Flyes: 2 sets at 20 lbs for 10 reps
Straight arm pullovers: 1 set at 20 lbs for 12 reps, 1 set at 25 lbs for 12 reps
Machine chest press: 1 set at 60 lbs for 10 reps, 2 sets 75 lbs at 10 reps
Rope pressdown: 1 set at 50 lbs for 12 reps, 1 set at 60 lbs for 12 reps, 1 set at 70 lbs for 12 reps
Skullcrusher: 1 set at 35 lbs for 12 reps, 2 sets at 30 lbs 12 reps
Overhead dumbbell extension: 3 sets at 30 lbs for 12 reps
Arm extension: 1 set at 35 lbs for 12 reps, 1 set at 45 lbs for 12 reps, 1 set at 50 lbs for 12 reps
28 mins elliptical weight loss program

Tomorrow is my active recovery day and will probably throw boot camp in for a sweet treat but limit the leg work I do. As for my cardio of choice I will probably do AM bike and PM not sure yet.

Meals
Breakfast:1/2c dry oats, 2 tbsp flaxseed, 2 scoops rice protein powder
Snack:2 scoops protein powder
Lunch:1/2 block tempeh, 1/2c brown rice, 2c broccoli, 1 tbsp shoyu
Snack: 1c cajun red beans, 1/2c brown rice, 2c broccoli
Post workout: 2 scoops protein powder
Supper: 1/2 block tempeh, 14 asparagus spears, 4 tbsp saurkraut, 1 tbsp brown spicy mustard
Bedtime snack: 2 scoops protein powder

_________________
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


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 Post subject: Re: Synny's training journal
PostPosted: Tue Feb 07, 2012 10:17 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2015
Location: Lee's Summit,MO
What a LONG cold dreary day and I couldn't even have a hot cocoa to enjoy it :(!!!! I made cornbread and beans at work and let me tell you smelling ham hock cooking is gross!!! I use to enjoy it and love the smell now it turns my stomach. Was a great appetite suppressant hahahaha. However the wonderful cornbread was not only vegan but gluten free and low fat I won points with my client's daughter who is in visiting. Getting a bit of a cold from this crazy weather bouncing back and forth so much.

Morning:
30 mins random program stationary bike lvl 4

Evening:
30 mins dry sauna (felt like heaven in there)
30 mins random program stationary bike lvl 4
60 mins of boot camp Pyramid style (I did do squats but my knee started talking to me so I stopped doing them)

Breakfast: 1/2c oats, 2 tbsp whole flaxseed, 2 scoops protein powder
Snack: 2 scoops protein powder
Lunch: 1/2 block tempeh, 2c broccoli, 1/2c brown rice, 2 tbsp thin korean BBQ sauce (needed to finish it up and get it out my fridge)
Snack: 1c Cajun red beans, 1/2c brown rice, 2c broccoli
Post workout: 2 scoops protein powder
Supper: 1/2 block tempeh, 4 tbsp kraut, 2 tbsp brown spicy mustard, 14 asparagus spears (having a late dinner due to 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


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 Post subject: Re: Synny's training journal
PostPosted: Wed Feb 08, 2012 9:41 am 
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Elephant
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Joined: Sat Oct 28, 2006 5:26 pm
Posts: 1573
Location: Michigan
Synny667 wrote:
the wonderful cornbread was not only vegan but gluten free

Are you sure on this? Most cornbread recipes I know have a little bit of flour in them to make them hold together when you bite into them (otherwise it would fall apart)? If it is a cornbread mix, then it should have some flour in it (gluten) - unless they use another grain flour that holds it together that doesn't have gluten in it. And most have eggs in their cornbread recipes. You didn't have to add those?


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 Post subject: Re: Synny's training journal
PostPosted: Wed Feb 08, 2012 10:09 am 
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Manatee

Joined: Sat Jun 11, 2011 3:14 am
Posts: 442
If it is vegan and gluten free....does the bakery ship???? ;) Will trade you some VEGA scoops. Lol.

I have had ONCE in my journey's all over US,vegan, gluten free corn bread...it was heaven.

Love the double cardio, the days of double cardio and/or 8 -11 milers were /are my leanest days. Sorry to hear knee is still being wonky on you.


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 Post subject: Re: Synny's training journal
PostPosted: Wed Feb 08, 2012 11:08 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2015
Location: Lee's Summit,MO
http://chocolatecoveredkatie.com/2012/0 ... cornbread/ Honestly there is no flour in it at all. they are crumbly but hold together. I even tried a bite and from what I tasted it was yummy :) I forgot to mention it is dry but I love to have cornbread and almond milk sprinkled with some brown sugar warmed up

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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


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 Post subject: Re: Synny's training journal
PostPosted: Wed Feb 08, 2012 2:17 pm 
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Rabbit
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Joined: Mon Dec 19, 2011 8:31 pm
Posts: 114
Location: New York
Hi Nancy,

Hope you are doing well! You're continued dedication is so impressive!! How is your knee doing?

How's the new food program treating you? I like Livestrong for food tracking as well. I'm glad the Tempeh is working for you- seems to work out for me as well b/c it's fermented. I def can't do any faux meats without feeling sick- which is fine b/c they are so processed anyway!

I love your journal! You're so inspiring!

xo


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 Post subject: Re: Synny's training journal
PostPosted: Wed Feb 08, 2012 3:16 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2015
Location: Lee's Summit,MO
Hey Amanda my knee is slowly getting better. I tried some squats last night and could do a couple sets before I had to stop. My diet is going good although I did have a slice of cornbread...
Will just have to work a bit harder at the gym tonight :)

_________________
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


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 Post subject: Re: Synny's training journal
PostPosted: Wed Feb 08, 2012 8:46 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2015
Location: Lee's Summit,MO
I so didn't want to work today. Woke up in a bad mood and it just continued throughout the day. Yoga didn't even perk me up. Ready to play some World of Warcraft and release some frustration. Might even turn in early. I am getting 8 hrs of sleep but it also doesn't feel like it.

Morning
30 mins stationary bike random program lvl 4
60 mins yoga

Evening
15 mins dry sauna
Back/biceps
Reverse grip pulldown: 1 set 60 lbs 12 reps, 3 sets 90 lbs 10 reps
Bent over row: 1 set 60 lbs 10 reps, 3 sets 80 lbs 12 reps
Hyperextensions: 1 set 12 reps, 2 sets 12 lbs 12 reps
Straight arm pulldown: 1 set 30 lbs 15 reps, 6 sets 35 lbs 15 reps (30 sec break between each set)
Preacher bench concentration curl: 2 sets 10 lbs 15 reps, 3 sets 15 lbs 15 reps
Alternating dumbbell curl: 3 sets 15 lbs 15 reps
Cable curls: 3 sets 30 lbs 20 reps

Breakfast: 1/2c oats, 2 tbsp flaxseed, 2 scoops protein powder
Snack: 2 scoops protein powder
Lunch: 1 slice cornbread, 1/2 block tempheh, 2c broccoli, 1/2c brown rice
Snack: 1c red beans,1/2c brown rice, 2c broccoli
Post workout: 2 scoops protein powder
Supper: 1/2 block tempheh, 4 tbsp kraut, 2 tbsp brown spicy mustard, 2c broccoli
Bedtime snack: 2 scoops protein powder

_________________
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


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