Vegan Bodybuilding & Fitness

Height : 5'8" Current Weigh: 132 Competition Weight: 127

1. 1 scoop Garden of Life Raw Meal
2. 1/2 steel cut oats, 1 tbsp raw almond butter, kiwi
3. 1 cup raw veggies, 1/2 cup sweet potato, 1 cup soaked or sprouted lentils
4. apple, almonds in chia seed pudding ( about 1/4 cup chias, 1/2 cup almondmilk)
5. 2-3 cups kale or dark greens, mixed veggies. Quinoa, lentil, pea mix. Sometimes I will use edamame. The edamame source of soy does not upset my system like tofu/ tempeh does.
6. 1 scoop Garden Of Life, Raw Meal

Supplements:

BCAA & Glutamine at night
I used kre-alkalyn for two weeks, but my system hates it. farts and bloating just like creatine. However I have increased my strength in the last two weeks. I was using 2g in the morning as the directions said, but I will stop it for a few days and then go down to just 1g right before my workout.

Workouts:

Abs every other day
Cardio at least 3xs a week before breakfast for 45 minutes, for the first month. Then as needed before stage.

M: Back/ Bicep
T: Legs ( focused on total with emphasis on quads, calves
W: Chest/ Tri/ Shoulder
TH: off
F: PLYOS!
S: Legs ( focused on glutes/ hamstrings)
SUN: off

Great post! Thanks you, it helped me. I am also training for a bikini show and I need all the tips I can get!

Love,

Bea

weight this AM before cardio: 130

I've decided that going to pump up my cardio for the next 4 weeks to 5xs a morning before breakfast. Previous to this I had been slacking on it and was just sneaking it in as a warm up/cool down from lifting sessions. Since I work at 6am somedays, I will be doing this cardio at home by jumping rope while listening to the Rocky theme and pretending I am a badass MMA fighter.

Why did I switch up my cardio approach? In my second competition I didn't do that much cardio and relied on building up muscle mass which leaned me out. However, in my first comp, for the first 4 weeks, I focused on cardio to lean out while I lifted and THEN backed off my cardio the last 3 weeks ( to just as needed, like when I cheat on my meal plan, haha) and just focused on muscle building/ sculpting. I think I liked the first approach better. Physically and mentally I felt more prepared.


- 1 hour of cardio before breakfast today!

- Food prep for the rest of the busy week all day so I can grab and go.

- Sticking to my meal plan pretty well. Im going to try a new curried split pea soup recipe. I has a stressful morning and I replaced emotional eating with retail therapy and bought 4 new pairs of heals for spring/ summer. I feel better now.

I dropped my KRE-AKALYN to just 1 scoop right before I workout. No "G" side effects for the past few days. thank god. I still feel like its helping me to lift heavier. Even if its not, I like the placebo effect too.

Tonight I head back to the gym for a heavy legs session. My booty has just recovered from my intense leg session on saturday where I went up on weight on every exercise!

I love your diet. Gonna try a variation of the theme. thanks for sharing

Thanks! Its taken me a while to get into the groove of my meal plan. This week has been my best week so far mainly because I am finally super organized with making all my meals a week out. I'm not sticking to the same exact meal plan for the entire 8 weeks but my macros for carbs/ fats/ proteins are on average just about the same. These are some exchanges I use to mix things up:

Meal #2
1/2 cup oatmeal, 1/4 cup berries, 1tbsp almond or Peanut butter ( AB/PB)
1 brown rice tortilla, 1tbsp AB, 1/2 banana
2 brown rice cakes, 1 tbsp AB/PB, thinly sliced apple on top

Meal #3 exchange options are

- 1/2 cup sweet potatoes, 1 cup chopped green veggies, 1/2c cup split peas ( make this into a soup. saute potato, leeks, veggies in olive oil, then cooking peas by adding in water and spices, no salt!)

- 1/2 cup brown rice, 1 cup green beans, 1/2 block tempeh ( yes soy, but fermented so dose not bother me so much like tofu), 1tbsp sesame oil

1/2 cup brown rice pasta, 1 cup raw chopped veggies, quinoa/lentil protein mix, TJs balsamic vinegar, EVOO, TJs 21 gun seasoning ( no salt)

General rules I follow: 108 grams of protein a day. 130lbs÷2.2 ×1.8
- all proteins are average 17-25 grams
- Keep protein high in my first meal (34grams) which is always my protein shake (very low carb, no fat, which keeps my body in its carb/fat burning zone but I feel full)
- carbs & fat starting at meal #2 and #3 to power me through the day
- eat fruit ( 1 large apple or pear) as a snack on an empty stomach with a handful of almonds.
- no complex carbs past snack, keep end of day meal high protein ( 20 grams) , fiberous carbs with only 1 fat serving at dinner

I flip flop my last two meals depending on when I workout. I will always opt for a protein shake directly after my workout for muscle repair and growth. If I hit the gym late I will eat dinner before I workout. Then protein shake when I get home and thats it!

Wow u look amazing in your avatar

i am going to adapt the diet to me...I am really having a time nailing GF and soy free, and right now...I want to do both. Thanks for teaching an old dog new tricks...have been floundering for about 6 weeks w/ my diet...I need a weight loss/ high performance, muscle building/ maintenance thing...love what you have come up with and will dive into probably NOW. yes, your avatar is amazing...I would have to go back 30 years in a time machine! do you buy GF oatmeal? will play w/ the sweet potatoes...yek...and the lentils...do you do your own, or do you buy at Trader Joe's? I think I can sub what I do like as close to possible on glycemic index, but love that you have little soy. and GF. you look beautiful. thanks, and happy training!

I do not buy GF oatmeal. I am not gluten intolerant, but I would say I have a high sensitivity to it if I eat fake meat, bread, that kinds of food. I get bloated for at least a day or two and have really bad gas from it. I think it also makes what little attention span I have worse. It makes me feel tired, probably because my body is spending so much time trying to digest it. I buy all of my food at Trader Joe's since I work there, except my dried beans, lentils, and chia seeds. I buy those in bulk at Whole Foods.

I'm glad that sharing my fitness journey helps you!

I've been working hard and my abs are coming in this week! I am going for a more cut look for this competition, so I'm right on target.

Awesome stuff!

Keep after it.

All the best with your training and upcoming competition. I'm working on getting back into competition mode myself.

Have fun!

Haha bikini training journal and you have a pic up like that. That's cool we can all always improve. The sun is here and I am worshiping it with natural sunblock on of course. Beach season is coming!

-Dylan

I like your meal options esp the GF parts! I too seem better off without it in my system! ..... I might adapt a few of your items into my rotation of food.

Good luck on your competition!