Vegan Bodybuilding & Fitness

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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Sat May 26, 2012 7:37 am 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
5/25/12

Weight: 110.8 lbs

Training

Warmup:
Sun salutations

Ez bar curls: 5 x 15

Incline dumbbell curls: 5 x 15

Db hammer curls: 5 x 15

Close grip db presses: 5 x 15

Cable pressdowns: 5 x 15

Ez bar skull crushers: 5 x 15

Cable crunches: 5 x 20

Cardio:
Low intensity, 20 minutes

Stretching:
10 min

Nutrition

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

Water:
5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Sat May 26, 2012 7:48 am 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
5/26/12

Morning weight was 110.8 lbs.

My show is about 3 months (13 weeks) from today. I'm going to keep my macros where they are for another week, but add a few more cardio sessions, as well as vary the type of cardio (adding some intervals & pre-meal cardio). If my weight drops too quickly, I'll either decrease the cardio or slightly increase carbs.

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Wed May 30, 2012 10:49 am 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
5/26/12 (cont'd)

Training

Warmup:
Sun Salutations

Ez bar rows 4 x 12

Db rows 4 x 10, plus 1 set to failure

Decline pullovers 4 x 15

Lat pulls 4 x 15

Assited pull ups 4 sets to failure

Deadlifts x15, x12, x12, x12, x10, x8

Cardio:
Stair intervals, 20 minutes

Stretching:
10 minutes

Nutrition

Total macros:
Carbs 274 gm
Protein 125 gm
Fat 50 gm

Water:
5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Wed May 30, 2012 10:51 am 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
5/27/12

Morning weight:
110.6 lbs

Training
Rest day

Nutrition

Total macros:
Carbs 275 gm
Protein 127 gm
Fat 49 gm

Water:
5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Wed May 30, 2012 10:53 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
5/28/12

Morning weight:
110.6 lbs

Training
Rest day

Nutrition

Total macros:
Carbs 276 gm
Protein 123 gm
Fat 50 gm

Water:
5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Wed May 30, 2012 11:03 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
5/29/12

Morning weight:
110.8 lbs

Training

Session #1:
Pre-breakfast cardio, low intensity, 25 minutes

Session #2:

Warmup:
Body weight squats

Leg extensions (3 different leg/foot positions, x 5 each)
4 x 15

Bb squats
x15, x12, x12, x12, x10

Narrow-stance Smith squats
4 x 15

Stiff leg deadlift
4 x 12

Leg curls
4 x 15

Seated calf press
3 x 20

Standing calf raise
3 x 20

Stretching:
15 minutes

Nutrition

Total macros:
Carbs 277 gm
Protein 126 gm
Fat 50 gm

Water:
5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Thu May 31, 2012 9:17 am 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
5/30/12

Morning weight:
110.6 lbs

Training

Warmup:
Sun Salutations

Bench press
x15, x12, x12, x10

Incline db press
x12, x12, x10, x10

Pushups on inverted Bosu
4 sets to failure

Plank on two medicine balls
4 times, 30-45 second holds

Giant set: 4x12, plus 1 drop-set
Arnold press
Side lateral
Rear lateral
Upright row

Cardio:
20 minutes, low intensity

Stretching:
10 minutes

Nutrition

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

Water:
5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Fri Jun 01, 2012 9:55 am 
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Finch

Joined: Sat Jan 14, 2012 3:15 pm
Posts: 6
Hi Michelle,

If you have time, would you be able to post some nutrition/meal detail?

The macros are great, though some vegans who are new to counting macros (like me) sometimes have trouble with expanding their food choices beyond the staples. Seeing how others reach their targets would be a huge help.

Kind Regards
Frank


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Mon Jun 04, 2012 12:58 pm 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
fdesiderio wrote:
Hi Michelle,

If you have time, would you be able to post some nutrition/meal detail?

The macros are great, though some vegans who are new to counting macros (like me) sometimes have trouble with expanding their food choices beyond the staples. Seeing how others reach their targets would be a huge help.

Kind Regards
Frank


Hi Frank. Thanks for your question. If you read my journal from the beginning, you'll see that I initially tried to include what I was eating at each meal. Unfortunately, I was only able to keep that up for a few days. At some point, I hope to have the extra time to be that detailed again. Unfortunately, it's quite time consuming to go back after the fact. Most weeks, I'm so busy that I have to post multiple days at one time (like I'll be doing today for the past 3 or 4 days).

In addition to my time limitations, I'm currently less than 3 months out from a competition. Most of my meals during this "pre-contest" phase are extremely simple, and the majority of what I eat on a daily basis comes from the following foods: beans and legumes, dark leafy greens, most vegetables, fruit, nuts and nut butters, seitan (which I make myself from wheat gluten flour), quinoa, sweet potatoes, brown rice, bulgar wheat, steel cut oats, hemp seeds, chia seeds, sprouts, and protein powders (from pea, brown rice, &/or hemp sources). Occasionally, I will also have tofu, edamame, sprouted grain bread, and some of the faux meats. At this time, white potatoes, white rice, bread (other than sprouted/flourless), and pasta are off-limits, as are any other foods that are not nutritionally dense (or not listed here). Depending on how lean I get in the next 6-8 weeks, the occasional sprouted grain bread and faux meats may be further decreased or eliminated (and those macros will be replaced with other complex carbs and seitan / protein powder).

Hopefully, this will help you. The main thing about getting your macros to fit a certain ratio is time, experience, and preparation. I can do it on the fly now (meaning, I don't have to plan my meals and pre-cook for the day or week like I used to have to do). But in the beginning, pre-planning was the only way I knew that I would hit the right ratios every day. But now, since I've done it for so long, I know what types of foods and amounts I need to have every 3 hours to hit my daily limits. It also depends on exactly what ratio you're trying to hit. Some people have to do a lower percentage of carbs; some can get away with more. For me personally, carbs are always the majority of my total calories, and they will continue to be so even as I continue to lean out for the upcoming competition.

Don't worry, you'll get the hang of it. It just takes time and practice.

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


Last edited by MichelleRisley on Mon Jun 04, 2012 2:14 pm, edited 1 time in total.

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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Mon Jun 04, 2012 1:10 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
5/31/12

Morning weight:
110.4 lbs

Training

Warmup:
Sun Salutations

Giant set: 4 rounds
Ez bar curls
x15, x15, x15, x12
Skull crushers
x15, x15, x12, x12
Incline db curls
x15, x15, x12, x12
Tri overhead extensions
x15, x15, x15, x12


Giant set: 4 rounds
Hammer curls
x15, x15, x12, x12
Dips
x failure
Swiss ball, alternating tuck/pike
x20, x20, x20, x20

Stretching:
10 minutes

Nutrition

Total macros:
Carbs 276 gm
Protein 125 gm
Fat 51 gm

Water:
5.5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Mon Jun 04, 2012 1:14 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21042
Location: Austin, TX
Great work as usual!

I'm out in Alabama now making my way east. Here for a whole week and then in Nashville for a bit but will keep making my way out further and further east.

Have an awesome week of training!

All the best.

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Mon Jun 04, 2012 1:15 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
6/1/12

Morning weight:
110.4 lbs

Training

Warmup:
Sun salutations

Bb rows x12, x10, x10, x10, x8

Stiff arm cable pulldowns 5 x 15

Assisted pullups 3 sets to failure

Seated cable rows x12, x10, x10, x8, x8

Deadlifts x12, x12, x10, x10, x8

Cardio:
Stair intervals, 15 minutes

Stretching:
10 minutes


Nutrition

Total macros:
Carbs 276 gm
Protein 124 gm
Fat 50 gm

Water:
5.5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Mon Jun 04, 2012 1:22 pm 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
robert wrote:
Great work as usual!

I'm out in Alabama now making my way east. Here for a whole week and then in Nashville for a bit but will keep making my way out further and further east.

Have an awesome week of training!

All the best.


Thanks, Robert! I'm less than 12 weeks out from an August show. I've been deliberately hovering around the same weight range/body comp for a while now. But it's now time for me to kick it up a few notches... :D

Keep me posted on your travel plans, as well as when / if you may be in or near Raleigh.

You have an awesome week, as well!!

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Mon Jun 04, 2012 1:44 pm 
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Manatee
User avatar

Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
6/2/12

Morning weight:
110.2 lbs

Training

Morning-
Zumba class (counted this as my cardio for the day)

Afternoon session-
Weight training

Warmup:
Sun Salutations
Body weight goblet squats

Superset:
Squats
x15, x12, x12, x10
Goblet squats, kettle bell
4 x 15

Bb Lunges
3 x 15

Cable glute kickbacks
3 x 20

Stiff leg deadlifts
x15, x15, x12, x12

Leg curl (one leg at a time)
4 x 10, static 5-second contractions on last 2 of each set

Calf press
3 x 20

Stretching:
15 minutes

Nutrition
Competition is 12 weeks from today. I will begin slowly decreasing macros and doing the minimum amount of cardio necessary to see a slow, but steady decrease in weight. In addition to weighing myself daily, I will also be using weekly progress photos, weekly measurements, and body comp tests (every 2-4 weeks) to monitor progress. As always, the goal is to lean out with as little loss of lean mass as possible.

New macro limits:
Carbs 265 gm
Fat 45 gm
Protein 120 gm

Total macros for today:
Carbs 266 gm
Protein 120 gm
Fat 45 gm

Water:
5.5 liters

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


Last edited by MichelleRisley on Mon Jun 04, 2012 1:49 pm, edited 1 time in total.

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 Post subject: Re: You have to track it if you want to be successful at it!
PostPosted: Mon Jun 04, 2012 1:46 pm 
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Site Admin
User avatar

Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21042
Location: Austin, TX
I'll be in touch. All the best with your contest preparation!

Keep after it! Hope to see you in a couple of weeks.

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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