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 Post subject: Re: Synny's training journal
PostPosted: Wed Sep 26, 2012 9:46 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Post workout
1 scoop protein powder
1/2c soymilk

Breakfast
1c soymilk
1/3c dry GF steel cut oats cooked
1tsp cocoa powder
1/2tsp cinnamon
1tsp agave
1tsp peanut butter

Morning snack
8 kale leaves
1/2c pineapple
1c mixed berries
1 banana
3 tbsp hemp seed
1 tbsp Vitamineral Green

Because I feel the need to munch on something and because I don't have any way to make air popped I used 1 tbsp oil and 1/3c kernals on the stove. Won't feel as guilty about this as I would with all the oil I used to use to make my popcorn.

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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Wed Sep 26, 2012 9:15 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
So glad that tomorrow is my rest day and I can sleep in!!! I decided to make waffles for bedtime snack and dinner rolled into 1 BTW I eat them plain straight from the waffle iron.... I worked up a good appetite tonight!!

PM cardio: NONE

Hams
TKE: 3 sets 20 reps
Deep body weight squat: 3 sets 20
Dumbbell walking lunges: 5 sets 30 lbs 10 reps each leg
Step ups: 2 sets 10 reps each leg, 3 sets 20 lbs 10 reps each leg
Stiff leg deadlifts: 95 lbs 10 reps, 135 lbs 10 reps, 155 lbs 10 reps, 155 lbs 10 reps, 165 lbs 10 reps

Already feeling this workout lol.

Lunch
1.75oz mung bean fettuchini noodles
2c broccoli
1/2 onion

Snack:
1.75oz mung bean noodles
2c broccoli
1/2 onion

Preworkout
1 scoop protein powder

Post workout
2 scoops protein powder
1/2c soy milk

Dinner/PM snack
2 gluten free waffles, plain no syrup, no buttery spread no nothing

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Thu Sep 27, 2012 7:06 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Ok so I am enjoying my rest day thus far. Still sleepy but I think it has to do with the gloomy weather outside but still tempted to curl back up in bed with the furkids and nap for 2 hrs.

Breakfast
1/3c steel cut oats dry cooked in water
1c soymilk
2tsp cocoa powder
1/2tsp cinnamon

Morning snack
2 kale leaves
2c spinach
1 tbsp Vitamineral Green
3 tbsp hemp seed
1/2c pineapple
1c mixed berries
1 banana

Taking 2 servings of protein powder for just in case I can't control my binge issues. This is my rest day and I don't want to binge or under eat. Such a delicate balance.....

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Thu Sep 27, 2012 3:15 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Lunch
2 dates
1 fuji apple
1.75oz mung bean fettuchini noodles
2c broccoli
1/4 red onion

Snack
1.75oz mung bean fettuchini noodles
2c broccoli
1/4 red onion

I forgot my blender bottle hahahahaha oh well just need to find a way to mix a shake up so that I can slam one cause I still feel hungry. I had a sweet tooth at lunch time which is why I opted for fruit

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Fri Sep 28, 2012 6:07 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Ok I think it is time I find someone who wants to help me out during binge moments.... Last night wasn't good. I can't turn to my friends cause they aren't that supportive and will tell me I have earned it. I might need to look into OA at this point. I have taken away my treat from my bakery and will now have to wait another week to go. Good thing I don't need coffee yet. Damn you evil gluten!!!!!! Not a fan of doing triceps alone cause I don't have my buddy to spot me so I can go harder. Oh well

AM cardio: 20 min elliptical lvl 5 weight loss program, Treadmill 3.0 for 14 min and 5.5 for 6 min, 55 min yoga

Triceps
Tricep pressdown: 70 lbs 15 reps, 90 lbs 12 reps, 2 sets 110 lbs 10 reps
Skull crushers: 30 lbs 15 reps, 40 lbs 12 reps, 2 sets 50 lbs 10 reps
Assisted dips: 120 lbs 15 reps, 120 lbs 12 reps, 2 sets 105 lbs 10 reps (the gravitron felt really jerky and don't like the one the gym has. I love my old gym's)
Kickback: 15 lbs 15 reps, 20 lbs 12 reps, 2 sets 25 lbs 10 reps
Incline leg raises: 3 sets 20 reps
Reverse crunches: 3 sets 20 reps

Post workout
1/2c soymilk
1 scoop protein powder

Breakfast
1/3c dry oats
1 tbsp peanut butter
1 1/2 tsp cocoa powder
1c soymilk
1/2 tsp cinnamon

Morning snack
2 kale leaves
2c spinach
1/4c parsley
1/2c pineapple
1c mixed berries
1 banana
3 tbsp hemp seed
1 tbsp vitamineral greens

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


Last edited by Synny667 on Fri Sep 28, 2012 11:40 am, edited 1 time in total.

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 Post subject: Re: Synny's training journal
PostPosted: Fri Sep 28, 2012 11:34 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Ok I did it.... I am officially signed up to run my first 5k. I start training tonight on the treadmill and hoping to run most of the run

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Fri Sep 28, 2012 9:14 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Trainer wants to weight in Wednesday morning which is a good thing since I won't have thunder thigh effect going on. Started training for my first 5k in 1 month. I did it in 46:15 and that was at a 1:50 walk at 3.0 and 1:10 jog at 5.5-6.0. I am icing my knee now and will take something to help with the achiness I am feeling in it

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Sat Sep 29, 2012 11:05 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Today I decided I want to eat some normal food so I opted for a vegan tuna wrap and a thai sesame peanut wrap. Will have to make sure I get some excellent cardio sessions in to help burn off some of the sodium and calories lol

Ran 2nd 5k on treadmill did it in 40:20!!! I started off with 5.5 jog 3.0 walk and ended with 7.0 jog and 3.5 walk. I am slowly getting there

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


Last edited by Synny667 on Mon Oct 01, 2012 9:55 am, edited 1 time in total.

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 Post subject: Re: Synny's training journal
PostPosted: Mon Oct 01, 2012 7:09 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Ok so trainer decided we are going to do what he likes to call the "Recovery" week. High reps low weight.... Really?? Me low weight??? BAHHHHHHH.... I was actually kinda bored with my workout today lol but let me just say this going up the steps to do cardio, doing the upright bike and then walking down the stairs felt uncomfortable or as my workout buddy Chris likes to say my legs feel powerful. I managed to do a higher cal diet for the weekend and actually maintained my weight. Trying out a new idea to see if it really helps cause I need all the help I can get. Now if only they made a pill to kill cravings.....

AM cardio: 20 min upright bike lvl 4 manual program

Quads
Leg extensions: 5 sets 45 lbs 20 reps
Weighted squat: 2 sets 85 lbs 20 reps, 3 sets 95 lbs 20 reps
Leg press: 5 sets 270 lbs 20 reps

It took every ounce of willpower I had to NOT load on more weight for the squat and leg press. I really wanted to try to hit 540 lbs today just so I can say yeah I can lift over a quarter ton lol!!! Wednesday is weight in and measurements day..... This week is supposed to get colder so I will be pulling my chili and cornbread out of the freezer so that I can have some wintertime yumminess for dinner this week, well after my weigh in that is lol. Yes I am nervous and excited to see how I have done according to the trainer's results not my own.

Post workout
2 scoops protein powder
1/2c soymilk

Breakfast
1/3 GF steel cut oats, dry cooked in water
1c soymilk
1 tbsp fresh ground pb
1 tsp cocoa powder
1/2tsp cinnamon

Morning snack
4 kale leaves
3c spinach
1/4c parsley
1/4c pineapple
1 banana
1c mixed berries
2 1/2tbsp hemp seed
1 rounded tbsp vitamineral greens

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


Top
 Profile  
 
 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 02, 2012 7:08 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Ok so yesterday got a lil carried away with eating only because my day was thrown off by 90+ min... client in a odd mood. I knew I was going to have to mow her lawn yesterday but I didn't realize I was going to have to run 2 errands before mowing and 1 right after mowing. I didn't even get a chance to cool down, get a drink, get some food in my stomach nothing.

Lunch
2 fuji apples
1.80oz mung bean noodles
2c broccoli
1/2 onion
1 tbsp EVOO

Snack
2 oreos
1.80oz mung bean noodles
2c broccoli
1/2 onion
1 tbsp EVOO

Post workout
2 scoops protein powder
1/2c soymilk
6 red grapes

PM Cardio: 20 min walk 3.0 treadmill

Chest
Dumbbell flat bench: 20 lbs 20 reps, 3 sets 25 lbs 15 reps
Incline dumbbell press: 20 lbs 20 reps, 3 sets 25 lbs 15 reps
Band fly: 4 sets 15 reps
Pushups: 4 sets 15 reps
Ball crossover: 3 sets 30 reps
Leg raises: 3 sets 20 reps

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 02, 2012 7:15 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Alarm went off this morning and my brain swore up and down it was the weekend, misplaced my keys, had a doggy accident to clean up and realized I am running low or flat out of a few items and payday isn't until Friday.... What a way to start off the day!

AM cardio: 15 min elliptical weight loss program lvl 6

Calves
Seated calf raise: 45 lbs 20 reps, 3 sets 60 lbs 15 reps
Standing calf raise: 60 lbs 20 reps, 3 sets 75 lbs 15 reps
Single leg standing calf raise: 15 reps, 3 sets 20 reps
Incline crunch: 3 sets 20 reps (really don't like this one..... trainer's favorite)
Incline leg raises: 3 sets 20 reps

Post workout
2 scoops protein powder
1/2c soymilk

Breakfast
1c soymilk
1/3c dry GF Steel cut oats cooked in water
1 tbsp pb
1 tsp cocoa powder
1/2tsp cinnamon

Morning snack
1/2 Thai sesame peanut wrap

Realized I had squash in the car and decided to roast the butternut squash, halve, clean out and freeze the acorn squash for later this winter. Will need to get a couple more butternut squash so that I can make a roasted squash apple soup to help get me through the winter

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Profile  
 
 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 02, 2012 8:01 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Nothing worse than coming home to a smokey house that stinks of fried flesh... Yes people my folks were frying up steaks (GAG!!!!!!) Talk about an appetite killer.... Not only that they brought in a chocolate strawberry cake thing from Hy-vee that is torturing me!!! So I will finish off my allotted soymilk and pour me a cold coffee. There is nothing sweeter than coming home and my boxer climbing up into my lap to snuggle with me!!!

PM cardio: 45 min elliptical weight loss program lvl 5

Biceps
E-Z bar curls: 20 lbs 20 reps, 3 sets 30 lbs 15 reps
Alternating dumbbell curls: 12.5 lbs 20 reps, 3 sets 17.5 lbs 15 reps
Bisolator: 50 lbs 20 reps, 3 sets 60 lbs 15 reps
Back extensions: 3 sets 6 lbs 20 reps
Oblique crunches: 3 sets 20 reps each side

Lunch
1.80 oz mung bean noodles
1c broccoli
1/4 onion
couple bites of roasted butternut squash

Afternoon snack
2 dates
1.80 oz mung bean noodles
1c broccoli
1/4 onion

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


Top
 Profile  
 
 Post subject: Re: Synny's training journal
PostPosted: Wed Oct 03, 2012 6:40 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Last month when I weighted in with my trainer I was 184.4 lbs with body fat of 33.1% this month I am down to 175.8 lbs with body fat of 31.9%. Ya know what??? I will take it! My measurements didn't change much. Lost .5" in shoulders, gained .25" in chest, lost .5" in my calves, lost .25" in my hips, lost .25" in my thighs and waist stayed the same. Or something to that effect on the measurements. Guess next week I will hit the weights harder to try to build more muscle! Officially ready for this week to be over now :) If my trainer wasn't so diligent about checking my journal I carry I would lift heavier and lie to his face hahahah but I can't so I won't even try.....

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Thu Oct 04, 2012 9:31 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Will update my workouts done yesterday later.... found out last night that my fun run was canceled with no notification other than a refund confirmation. I was looking forward to it too!!!!!! Going to sign up to do a Harvester's Thanksgiving Day run I think instead which gives me more time to get used to running :)

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Thu Oct 04, 2012 8:01 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
So today was kind of an emotional day. I even cried a couple times today.... So I went for a run after work and did a 5k on the treadmill in 37:51! Now I am munching on 2 peanut butter sammies with a cup of soymilk which is a comfort meal for me.

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


Top
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