Vegan Bodybuilding & Fitness

So right now I am working out at the YMCA because it is almost free with my health insurance (about $100 a year). However I am super excited about my new gym opening up soon: UFC GYM Hawaii. Not only does the gym look like it's going to be amazing, the pricing is great, and I got the ultimate membership so I can start taking Jiu Jitsu classes again as well as Judo, Krav Maga, Mauy Thai etc. It opens in 2 weeks and I am super excited



http://www.ufcgymhawaii.com/

Legs Workout

Cardio
10 minutes

Superset:
Leg Extensions
2 sets of 30 reps

Hamstring Curls
2 sets of 20 reps

Superset:
Walking Lunges
3 sets of 10 steps (was supposed to do 40 steps but I couldn't, I kept cramping after 10)

Standing Leg Curl
3 sets of 15-20 reps
Resume Regular Sets

Leg Press (this sucked)
3 sets of 50 reps

Superset: Repeat Exercises 1 & 2

Leg Extensions
1 sets of 30 reps

Hamstring Curls
1 sets of 20 reps

Cardio
20 minutes

Week 1 down, only 11 weeks to go.

Week 1 progress pics tomorrow morning, don't expect to see anything yet but I am going to track every week regardless.

Chest & Triceps Workout

Cardio
10 minutes

Flat Dumbbell Press
1 warm-up set of 8-10 reps
2 sets to failure in 6-8 reps

Flat Bench Flyes
3 sets to failure in 8-10 reps

Incline Cable Flyes
2 sets to failure in 8-10 reps, 2 drop sets to failure (kept dropping by 10lbs, until failure on each)

Cable Crossover
2 sets to failure in 8-10 reps

Tricep Cable Pushdowns
2 sets to failure in 16-18 reps, 1 drop set to failure

Reverse Cable Pushdowns
2 sets to failure in 16-18 reps, 2 drop sets to failure

Super Sets:

Skull Crushers
3 sets of 10 reps

Rockers
3 sets of 10 reps
Resume Regular Sets

Cardio
15 minutes

Week 1 progress pic as promised:

Rest day today, which means 40 minutes of cardio.

Honestly, I cannot express how jealous I am right now.

Shoulders

Cardio
15 min

Dumbbell Overhead Shoulder Press
2 warm up sets of 8-10 reps
3 sets to failure in 6-8 reps

Machine Shoulder (Military) Press (One-Arm)
2 sets to failure in 8-10 reps, 1 drop set to failure

Superset:

Side Lateral Raise
3 sets to failure in 12-16 reps

Side Lateral Raise (Starting behind back)
3 sets to failure in 12-15 reps


Resume Normal Sets:

Dumbbell Shrug
3 sets to failure in 12 reps

Reverse Machine Flyes
5 sets of 12-15 reps

Cardio
15 min

Ya I am really stoked on it. I will probably be moving in a year for grad school and will have to look for a new gym, I doubt any new gym will stack up unfortunately.

Randall,

How are things going so far?

I like seeing you do cardiovascular training after weight training. That is the best time for fat-burning, once carbohydrate stores are used up (after an hour or so) and the body has to call upon fat as fuel. As far as I'm concerned, and many others are concerned, doing cardio either first thing in the morning on an empty stomach or immediately following an hour or so of weight training is absolutely optimal for fat-burning.

I'm happy to see you applying that method. I use it before a competition to burn fat too.

Good stuff, man.

You still doing any photography, especially nature photography out there in Hawaii?

Have a great one man. Way to be committed to your training, your journal and your goals.

All the best.

-Robert

Ya, I think you might be right... Funny, a few days before you posted that, I was reading an article about that gym. Maybe you'll get to meet BJ Penn at a grand opening or something

Calves & Abs

Cardio
15 min

Standing Calf Raises
2 warm up sets of 10 reps
4 sets to failure in 15 reps

One Leg Calf Raises
4 sets to failure in 20 reps

Abdominal Machine
6 sets to failure in 20 reps

Cardio
15 min

So I thought I should put in some info about my current cutting diet, and I am certainly open to suggestions.

This is close to what I eat everyday, this is exactly what I ate yesterday and most days are the same with only slight variation.


Breakfast:
2 scoops of Vega Meal Replacement in 16oz of unsweetened almond milk
340 Calories
Fat 14g
Carbs 27g
Fiber 15g
Protein 28g


Meal #2
Vegan
Black Bean and Tofu Enchiladas ("Amys" but safeway brand)

Calories 340
Fat 12g
Carbs 42g
Fiber 6g
Protein 23g

Meal #3
2 pieces Gardein Chicken w/ steamed asparagus or broccoli
240-300 Calories
carbs 16g
Fiber 6.5g
Protein 33g
Fat 4g (a little more if I use a spray oil in the skillet)

Meal#4
Post workout protein (1.5-2 scoops), in water
True Protein Custom Mix (25% Soy, 25% Hemp, 25% Gemma Pea Protein, 25% Rice Protein)
34-45g protein
165-220 Calories
Carbs 6g
Fat 3g
Fiber 4.4g

Meal #5
2 pieces of Gardein Chicken (or some variation of vegan protein) w/steamed vegetables
240-300 Calories
carbs 16g
Fiber 6.5g
Protein 33g
Fat 4g

Meal #6
2 scoops chocolate Vega whole food meal replacement in water
Calories 260
Fat 7g
Carbs 23g
Fiber 15g
Protein 26g

Total
Calories: 1800
Fat: 44g
Carbs: 130g
Fiber: 53.4g
Protein: 188g

Back & Biceps

Cardio
15 min

Reverse-Grip Pulldowns
1 warm up set of 8-10 reps
3 sets to failure in 8-10 reps

Wide-Grip Lat Pulldown
1 warm up set of 8-10 reps
3 sets to failure in 8-12 reps

One-Arm Dumbbell Row
1 warm up set of 8-10 reps
3 sets to failure in 8-12 reps

Romanian Deadlift
3 sets to failure in 10 reps

Hammer Curls
3 sets to failure in 8-10 reps

Machine Preacher Curls
3 sets to failure in 8-10 reps


Cardio
15 min

I feel kinda bad, I was really tired today, especially after the deadlifts and kind of half assed my remaining curls.

Saturday is a rest day, I will use the time to get some stuff done around the house that I have been neglecting. Sunday, legs, I will be ready.