Vegan Bodybuilding & Fitness

The final weeks are like you said - very tough! i have ups and downs..every time the thought of quitting goes thru my head i think about what u said - the ppl who want it and those who thought it would be "cool to do". today has been a good day for me so far cause i am not pressured to workout for the full 2.5 hours all at once, but week days are hard...nights are anxious and i have trouble sleeping....but its worth it since im losing every day. but yes i do need significant changes in the last 4 weeks im still quite soft, but i trust my trainer, and what ppl here are saying (you, gaia for example). Thank you!

Stay focused. You are almost there! I know you will do great.

5/12/12

Morning weight: 110.8 lbs

Training

Warmup:
Sun salutations

Superset:
Lat pulldown
x15, x12, x10, x10
Bent over db row
x 15, 12, x12, x10

Stiff arm cable pulldown
4 x 15

Bb rows
x15, x12, x12, x10

Deadlift
x12, x10, x10, x8, x8

Assisted pullups
4 sets to failure

Cardio:
Low intensity, 20 minutes

Stretching:
10 minutes

Nutrition

Total macros:
Carbs 260 gm
Protein 124 gm
Fat 49 gm

Water: 5 liters

5/13/12

Morning weight: 110.6 lbs

Training
Jivamukti yoga, ~ 90 minutes

Nutrition

Total macros:
Carbs 262 gm
Protein 124 gm
Fat 50 gm

Water:
5 liters

5/14/12

Morning weight:
110.6 lbs

Training

Warmup:
Sun salutations

Incline db presses 4 x 10, plus 1 set to failure

Flat db flys 4 x 15, plus 1 set to failure

Pushups on inverted Bosu, 5 sets to failure

Giant set: 5x12
Arnold presses
Side laterals
Upright rows, ez bar

Rear db laterals 5 x 15

Rope upright rows 2 x 20

Stretching:
10 minutes

Nutrition

Total macros:
Carbs 260 gm
Protein 126 gm
Fat 51 gm

Water:
5 liters

5/15/12

Morning weight: 110.8 lbs

Training

Warmup:
Sun salutations
Body weight goblet squats

Superset:
Bb squats
x12, x12, x10, x10, x8
Sumo squats
5 x 15

Smith machine lunges
4 x 15

Leg press
3 x 15

Leg curl
5 x 10, with static contractions on last 3 reps of each set

Calf press
3 x 20

Stretching:
15 minutes

Nutrition

Total macros:
Carbs 259 gm
Protein 127 gm
Fat 50 gm

Water:
5 liters

5/16/12

Morning weight:
110.8 lbs

Training
Rest day

Nutrition

Total macros:
Carbs 261 gm
Protein 125 gm
Fat 50 gm

Water:
5 liters

5/17/12

Morning weight: 110.8 lbs
As of Saturday, I will be 14 weeks out from my show. I'm going to slowly increase daily carbs back to 275 gm and increase cardio (if needed) over the next two weeks.

Training

Warmup:
Sun Salutations

Superset:
Bb rows
x15, x15, x12, x10
Rope lat pulldown
x15, x12, x12, x10

Superset:
Assisted pullups
4 sets to failure
Stiff arm cable pulldown
x15, x15, x12, x12

Deadlifts
x12, x12, x10, x10, x8, x6

Superset
Rear delt rope cable rows
x15, x15, x12, x12
Rear laterals
x15, x15, x15, x15

Stretching: 10 minutes

Nutrition

Total macros:
Carbs 266 gm
Protein 124 gm
Fat 49 gm

Water:
5 liters

5/18/12

Afternoon weight:
112.4 lbs

Training

Warmup:
Sun Salutations
Body weight goblet squats

Deep squats
x15, x12, x12, x10, x8

Parallel squats
x15, x12, x12, x12, x10

Front squats
x15, x12, x12, x10, x10

Calf raise
4 x 20

Calf press
4 x 20

Stretching:
15 minutes

Nutrition

Total macros:
Carbs 271 gm
Protein 124 gm
Fat 51 gm

Water:
5 liters

5/19/12

Afternoon weight:
112.6 lbs

Training

Warmup:
Sun Salutations

Arnold press
x15, x12, x12, x12

Clean & press
x10, x8, x8, x8, x6

Superset: 4 rounds
Upright row x12
Side laterals x15

Combo pushup/pike (feet on Swiss Ball)
4 sets to failure

Core balance with Medicine Balls (both hands on one; both feet on one)
4 x's; about 30-45 seconds before losing balance on each

Cardio:
Low intensity, 25 minutes

Stretching:
10 minutes

Nutrition

Total macros:
Carbs 274 gm
Protein 126 gm
Fat 50 gm

Water:
5 liters

5/20/12

Morning weight:
111 lbs

Training
Rest day

Nutrition

Total macros:
Carbs 275 gm
Protein 124 gm
Fat 50 gm

Water:
5 liters

5/21/12

Morning weight:
111 lbs

Training
Ashtanga yoga, ~90 minutes

Nutrition

Total macros:
Carbs 276 gm
Protein 126 gm
Fat 49 gm

Water:
5 liters

5/22/12

Morning weight:
111 lbs

Training

Warmup:
Sun Salutations

Incline db presses 4 x 10, plus 1 set to failure

Flat db fly 3 x 15, plus 1 set to failure

Push ups on inverted Bosu, 4 sets to failure

Decline db pullover
4 x 15

Giant set: 5x12
Arnold presses
Side laterals
Upright rows, ez bar

Rear db laterals 4 x 15, plus 1 set to failure

Cardio:
20 minutes, low intensity

Stretching:
10 minutes

Nutrition

Total macros:
Carbs 275 gm
Protein 124 gm
Fat 50 gm

Water:
5 liters

5/23/12

Morning weight:
111 lbs

Training

Warmup:
Sun Salutations
Bodyweight squats

Squats
x15, x12, x10, x10, x10

Inverted leg press (Smith machine)
x15, x15, x12, x12, x10

Good mornings
x12, x12, x12, x10, x10

Reverse lunges with bar
x15, x15, x12, x12, x12

Calf press
5 x 15

Stretching:
15 minutes

Nutrition

Total macros:
Carbs 274 gm
Protein 125 gm
Fat 49 gm

Water:
5 liters

5/24/12

Afternoon weight: 111 lbs

Training

Warmup:
5 min on treadmill

Giant set: 5 rounds
Alternating push-up/pike on Swiss Ball x 20
Seated calf press x 25
Bench step-ups x 15
Plank on two medicine balls, about 30-45 seconds
Box jumps x 15
Standing calf raise x 25
Side plank, 45 seconds
Burpees x 20

Cardio:
Intervals, 15 minutes

Stretching:
15 minutes

Nutrition

Total macros:
Carbs 275 gm
Protein 123 gm
Fat 51 gm

Water:
5.5 liters