Vegan Bodybuilding & Fitness

Oh wow, congratulations, Patrik!!! Awesome fitness stuff AND your fashion achievements! That's incredible! What is it that you do? Design clothes?

Congratulations!!!!
~Karen~

Thanks Karen! Yeah, I do fashion design.

Today I trained my mid section.


10 minutes warm up

15 minutes of stretching

Crunches x 4

-Body weight x 30 reps
-Body weight x 30 reps
-Body weight x 30 reps
-Body weight x until fail (100 reps)

Back extension x 5

-body weight x 10 reps
-10kg x 10 reps
-5kg x 10 reps
-2.5kg x 10 reps
-body weight x 10 reps


Abdominal flexion x 4

-65kg x 10 reps
-65kg x 10 reps
-60kg x 8 reps
-55kg x 9 reps


Back extension (machine) x 4

-95kg x 10 reps
-90kg x 10 reps
-85kg x 10 reps
-80kg x 10 reps

Rotary torso x 4

-65kg x 10 reps per side
-60kg x 10 reps per side
-55kg x 12 reps per side
-50kg x 15 reps per side

Some new personal records there!


Food:

I had some rye bread, soy sausages and porridge for breakfast. For lunch I had some baked potatoes with bean, soy and tomato sauce and some Soy vanilla dessert. For dinner I had some stir fry with tofu, whole wheat noodles, beans, peas and some coconut milk. Man, that coconut milk stuff is amazing! ~700 calories in one can!! And tastes wonderful! Why haven't I been using it before? Anyway...some fruits, soy yoghurt and muesli for snacks.+ the usual supplements.

protein: 155g / carbs: 474g / fat: 189g / total calories: ~4200

Hmm, it seems I'm starting to be pretty close to my goal of 80kg...I weighed yesterday 78,5kg with my gym clothes on...8kg back I recall thinking that I'd be quite muscular with an extra 10kg on, but now that I'm near it, I don't feel very muscular at all! I suppose I'll have to set a new goal for myself....Perhaps I'll aim for 85kg for the next summer...then I can burn some of the fat away and I'll be around 80kg or something...

Anyway..this is my workout from yesterday. I trained my chest and upper back.


10 minutes warm up

15 minutes stretching


Dumbbell press x 5

-10kg x 20 reps
-35kg x 10 reps
-30kg x 10 reps
-27.5kg x 10 reps
-27.5kg x 10 reps

Yet again, another personal record, by far!!


Bent over row x 5

-bar x 20 reps
-30kg x 11 reps
-30kg x 10 reps
-30kg x 10 reps
-30kg x 10 reps


Dumbbell flyes x 4

-20kg x 10 reps
-17.5kg x 10 reps
-15kg x 10 reps
-13.5kg x 10 reps


Shrugs x 4

-30kg x 11 reps
-30kg x 10 reps
-30kg x 10 reps
-30kg x 10 reps


Cable flyes x 4

-85kg x 10 reps
-80kg x 10 reps
-75kg x 10 reps
-70kg x 10 reps

+10 push-ups


Seated row x 4

-65kg x 10 reps
-60kg x 10 reps
-55kg x 10 reps
-50kg x 10 reps


Food:

For breakfast I had some rye bread with sprouts and tofu cream cheese, soy sausages and some porridge. For lunch some of that stir fry from yesterday. For dinner I had some fried potatoes, vegan hot chorizo sausage with whole wheat baguette. Blueberry pie for dessert. Fruits and some soy yoghurt and muesli for snacks + the usual supplements.

protein: 162g / carbs: 396g (not enough!) / fat: 208g / total calories: ~4300g

ok, this is my workout from yesterday.

I miscalculated my schedule, so I ended up with a very short work out...

10 minutes warm up

5 minutes stretching


squats x 6

-bar x 20 reps
-bar x 20 reps
-75kg x 10 reps
-70kg x 10 reps
-65kg x 10 reps
-60kg x 10 reps


Seated calf raise x 5

-20kg x 20 reps
-65kg x 10 reps
-62.5kg x 10 reps
-60kg x 10 reps
-57.5 x 10 reps


food:

Breakfast: rye bread with tofu cream cheese, flax seeds, peanut butter and some sprouts, one vegan hot chorizo sausage and a bowl of porridge. Lunch: Some pea soup and rye bread with peanut butter. Dinner: some stir fry with sweet potatoes, beans, tempeh and coconut milk. Snacks: muesli with coconut milk, fruits and blueberry pie. Supplements: creatine, BCAA's, glutamine, rice protein.

protein: 146g / carbs: 338g / fat: 197g / total calories: 3800

This is my workout from yesterday. I trained my biceps and triceps.

10 minutes warm up

15 minutes of stretching

seated bar curl x 5

-bar x 20 normal reps
-10kg x 15 reps
-32.5kg x 11 half reps
-30kg x 10 half reps
-27,5kg x 10 half reps
-25kg x 10 half reps


Cable pulldown x 5

-15kg x 20 reps
-40kg x 10 reps
-35kg x 10 reps
-30kg x 10 reps
-25kg x 10 reps


Seated dumbbell curl x 4

-15kg x 10 reps
-13.5kg x 9 reps
-10kg x 10 reps
-10kg x 8 reps


Dumbell extension x 4

-35kg x 10 reps
-30kg x 10 reps
-27.5kg x 10 reps
-27.5kg x 10 reps

food:

breakfast: rye bread with peanut butter, tofu cream cheese, avocado and sprouts, some porridge and vegan chorizo sausage. For lunch and dinner I had some stir fry with tofu, variety of beans and peas, veggies, sweet potato and coconut milk. For snacks I had some fruits, blueberry pie and meal replacement powder. The usual supplements of Creatine, glutamine, BCAA's and rice protein.

Hey Patrik! Congratulations on nearly reaching your goal! That's fantastic!!!

Thanks Karen! I hope you guys will reward me with a nice New You for the New Year-prize package!!

Yep, Patrik, we're assembling prize packs this week to be mailed out soon, and your name is on the list! Thanks for your patience!

THANKS guys!! This means a lot to me, really! I've been a bit short on cash lately having started my own business and so on, so all the help I can get is extremely welcome!

Today I did my shoulders.

10 minutes jogging for warmup

10 minutes of stretching


Seated dumbbell press x 5

-bar x 40 reps
-25 x 10 reps
-23.5kg x 10 reps
-20kg x 11 reps
-20kg x 10 reps


Rear delt cable flyes x 5

-15kg x 10 reps
-40kg x 10 reps
-35kg x 11 reps
-30kg x 10 reps
-25kg x 10 reps


Cleans x 4

-25kg x 10 reps
-23.5kg x 8 reps
-20kg x 6 reps
-20kg x 10 reps


Incline bench rear delt raise x 4

-9kg x 11 reps
-8kg x 10 reps
-7kg x 10 reps
-6kg x 10 reps
-5kg x 6 reps

(with no breaks)


Lateral raise x 4

9kg x 10 reps
8kg x 10 reps
7kg x 10 reps
6kg x 10 reps

a GOOD workout! Shoulders is becoming my favorite workout! Feels as if I'm just starting to get the hang of it...


Food:

Breakfast: Rye bread with sunflower seed butter, tofu cream cheese, avocado and sprouts, and some porridge.

Lunch: whole wheat baguette with fried soy mince, beans and avocado + some french fries.

Dinner: whole wheat pasta and sauce with tomato paste, egg plant, beans and tofu.

Snacks: Soy yoghurt with muesli and some fruits.

Supplements: creatine, glutamine, BCAA's, rice protein.


I just realized today that I really need to step up with my eating...I've put on some weight lately and I'm training with considerable heavier weights than before, so I ought to eat more too...I'm setting at least a new goal for daily calories at 200g.

Today I trained my mid section.

10 minutes warm up

15 minutes of stretching

Crunches x 4

-Body weight x 30 reps
-Body weight x 30 reps
-Body weight x 30 reps
-Body weight x until fail (105 reps)

Back extension x 5

-body weight x 10 reps
-10kg x 10 reps
-5kg x 11 reps
-2.5kg x 10 reps
-body weight x 10 reps


Abdominal flexion x 4

-70kg x 10 reps
-65kg x 10 reps
-60kg x 10 reps
-55kg x 10 reps


Back extension (machine) x 4

-95kg x 10 reps
-90kg x 11 reps
-85kg x 10 reps
-80kg x 10 reps


Food:

Breakfast: 4 slices of rye bread with tofu, peanut butter and sprouts. A bowl of porridge.

Lunch: A large bowl of salad with an assortment of beans, peas and nuts, spinach, broccoli and tofu

Dinner: Seitan kebab with pita bread and some of that bean salad from earlier.

Snacks: Raw Meal Replacement powder, fruits and blueberry pie

Supplements: Rice protein, creatine, BCAA's, Glutamine.

Today I weighed over 80kg with my training clothes on!! Yay..Let's put on another 5kg and see what happens...

Woohoo!! Congratulations, Patrik!! All that extra food should help, too.

Great job!!!

Hi guys, this is my work0ut from yesterday. I trained my chest and upper back.

10 minutes warm up

15 minutes stretching


Dumbbell press x 5

-10kg x 20 reps
-35kg x 9 reps
-30kg x 10 reps
-27.5kg x 10 reps
-27.5kg x 10 reps


Bent over row x 5

-bar x 15 reps
-35kg x 11 reps
-32,5kg x 10 reps
-30kg x 11 reps
-27,5kg x 10 reps


Dumbbell flyes x 4

-20kg x 10 reps
-17.5kg x 10 reps
-15kg x 10 reps
-13.5kg x 10 reps


Shrugs x 4

-30kg x 11 reps
-30kg x 10 reps
-30kg x 10 reps
-30kg x 10 reps


Food:

Breakfast: 2 slices of rye bread with peanut butter and sprouts. A large bowl of porridge and 4 soy sausages.

Lunch: Salad with chick peas and beans, tofu, spinach, mixed nuts etc.

Dinner: 2 Soy burgers with rye bread, fried pineapple, peanut butter and avocado and some baked potatoes

Snacks: Soy yoghurt with muesli, Raw Meal replacement.

Supplements: creatine, BCAA's, Gllutamine, rice protein

This is what I did today: legs.

10 minutes warm up

15 minutes stretching


Barbell squat x 6

-bar x 10 reps
-20kg x 10 reps
-75kg x 10 reps
-70kg x 10 reps
-65kg x 10 reps
-60kg x 10 reps


Seated calf raise x 5

-30kg x 20 reps
-65kg x 10 reps
-62.5kg x 10 reps
-60kg x 10 reps
-57.5kg x 10 reps


Barbell lunges x 4

-65kg x 10 reps
-60kg x 10 reps
-55kg x 10 reps
-50kg x 10 reps


Calf Raise x 4 (machine)

-90kg x 11 reps
-85kg x 10 reps
-80kg x 10 reps
-75kg x 10 reps
-70kg x 10 reps

(with no breaks)


Seated hamstring curl x 4

-87kg x 10 reps
-79kg x 10 reps
-71kg x 10 reps
-63kg x 10 reps


Food:


Breakfast: 3 slices of rye bread with peanut butter, avocado and sprouts. A large bowl of porridge and 4 soy sausages.

Lunch: Salad with chick peas and beans, tofu, spinach, broccoli and mixed nuts.

Dinner: 2 Soy burgers with rye bread, fried pineapple, peanut butter and avocado and some more of that salad from earlier.

Snacks: Muesli with coconut milk.

Supplements: creatine, glutamine, BCAA's, rice protein.


Somehow I've haven't had the usual energy in the last 2 days....at the gym I feel like I don't have the energy for the workout and just want to go home....could it be because I've been eating less fruits in the last 2 days...?

Supplements: creatine, BCAA's, Gllutamine, rice protein

Hey Patrik, Great work!! Impressive! As far as your lack of energy, I do know that Robert Cheeke swears by fruit and eats quite a lot of it throughout the course of a day - says it helps gives him lots of energy. Anyway, I don't know, hope you find your energy again soon!

Yeah, Karen...I think that might have been it. Today I ate a bunch of fruits before going to the gym like I usually do and the workout was fine.

10 minutes warm up

15 minutes of stretching

seated bar curl x 6

-bar x 20 normal reps
-10kg x 20 reps
-35kg x 11 half reps
-30kg x 10 half reps
-27,5kg x 10 half reps
-25kg x 10 half reps


Cable pulldown x 5

-15kg x 20 reps
-40kg x 10 reps
-35kg x 10 reps
-30kg x 10 reps
-25kg x 12 reps


Seated dumbbell curl x 4

-15kg x 8 reps
-13.5kg x 8 reps
-10kg x 10 reps
-10kg x 9 reps


Dumbell extension x 4

-35kg x 10 reps
-30kg x 10 reps
-27.5kg x 10 reps
-27.5kg x 10 reps


Cable Curl x 4

-75kg x 10 reps
-70kg x 10 reps
-65kg x 15 reps
-60kg x 15 reps


Food:

Breakfast: whole wheat bread with peanut butter, avocado and tofu and a large bowl of porridge

lunch: stir fry with sweet potato, beans, broccoli, tempeh, eggplant and coconut milk

dinner: a vegan pizza and some of that stir fry from earlier

Snacks: fruits.

Supplements: creatine, glutamine, BCAA's, rice protein.