Vegan Bodybuilding & Fitness

LOL @Kareno...

oy..super busy Yesterday I...

ate;

Cal. Fat Carb. Prot.
1597.7 33.0g 252.7g 78.5g

I finished the day with banana/almond milk/protein powder shake to round off the calories

Koala Crisp
1.66 servings of 2/3 cup 199 0.8g 43.2g 3.3g

My Vegan Cornbread
1 serving of 1 piece 133 2.5g 24.8g 3.4g

Vegan Chilli
1.5 servings of 1 cup 274 5.7g 40.7g 17.3g

Good N Natural Bar Chocolate
2 servings of 1 bar 460 18g 56g 20g

Mixed Berries
1 serving of 1 cup 70 0.5g 17g 1g

Bananas, raw (1 large (8" to 8-7/8" long))
1 serving of 1 large (8" to 8-7/8" long) (136g) 121 0.5g 31.1g 1.5g

MLO Brown Rice Protein
2 servings of 2 Tbsp 220 0g 24g 30g

Original Pure Almond Milk
2 servings of 1 cup 120 5g 16g 2g

at the gym..Chest and Tris

Bench Press
90x10 for warm up
160x10
170x8
180x6
170x8

Incline Press (Machine)
60x10X4 sets

Dumbell Flyes
30X0X4

close grip bench press
70x10x4 sets

tricep pull downs - machine
50x10x4 sets

triceps extension
35X0X4

Running - 30 minutes in the evening

Today's food so far

Cal. Fat Carb. Prot.
Meal totals: 1763.5 49.9g 255.7g 83.2g

Broccoli
1 serving of 1 cup 30 0.3g 6.0g 2.6g

Vegan Chilli
1.5 servings of 1 cup 274 5.7g 40.7g 17.3g

Brown Rice
3 servings of 1/2 cup 324 2.6g 67.2g 7.6g

Emilys Veggie Tofu Stir Fry
1 serving of 1.5 cups 150 5g 12.5g 15.5g

Apple
1 serving of 1 small 65 0.2g 17.3g 0.3g

Good N Natural Bar Chocolate
4 servings of 1 bar 920 36g 112g 40g

I had to be up super early today so I didnt get too creative with food.

Back and Bis today

Hammer Curl 25x10
Concentration curl 25X10
incline curl 25X10

in supersetsX3

bent over row 20x10
one arm dumbell row 20x10
deadlift 40x10

in supersetx3

lat pull down 90x10x4

10 mins on elliptical
10 additional mins of running with kids on stroller
going to finish up with some additional lifting tonight using patio pavers.

weight yesterday was 173.5 - today 174.5 still better than 176 i was at, but not sure whats up with the yoyo i usually dont do that.

Very rough week.

Food today;
Cal. Fat Carb. Prot.
Meal totals: 1884.5 58.3g 230.5g 83.8g
Gardein Chick'n Filets
1 serving of 2 filets (100g) 150 6g 6g 19g

Vegan Chilli
1.5 servings of 1 cup 274 5.7g 40.7g 17.3g

Mixed Fruit
2 servings of 1 cup 130 0.5g 32g 2g

Apple
1 serving of 1 small 65 0.2g 17.3g 0.3g

Good N Natural Bar Chocolate
3 servings of 1 bar 690 27g 84g 30g

Olive Oil
1 serving of 1 tsp 39 4.5g 0g 0g

Roasted Vegetable Salad Full No Dressing
0.5 servings of 1 salad 297 3g 24g 5.5g

Nuts, almond butter, plain, without salt added (1 tbsp)
1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g

Whole Wheat Bread
2 servings of 1 slice 138 1.9g 23.1g 7.3g

Workout today - no cardio I am having some pain in my lower left shin, but only on walking or running.
Shoulders - Front raises, lateral raises, military press in supersets, shoulder rotations, alternating dumbell punches.

Yesterday's food

Cal. Fat Carb. Prot.
Meal totals: 2052 51.8g 292.8g 87.1g

Mixed Fruit
2 servings of 1 cup 130 0.5g 32g 2g

Alcoholic beverage, beer, regular, all (1 can)
1 serving of 1 can (356g) 153 0g 12.6g 1.6g

Whole Wheat Bread
2 servings of 1 slice 138 1.9g 23.1g 7.3g

Vega Sport Performance Protein-Vanilla
1 serving of 1 scoop 27g 110 1g 5g 20g

Original Pure Almond Milk
1 serving of 1 cup 60 2.5g 8g 1g

Koala Crisp
1 serving of 2/3 cup 120 0.5g 26g 2g

Seitan Jerky Teriyaki
1 serving of 1 package 99 3g 7g 11g

chick pea curry with rice
1 serving of 1.5 cups 380 5.8g 72.6g 9.5g

Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb))
1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g

Good N Natural Bar Chocolate
3 servings of 1 bar 690 27g 84g 30g

Nuts, almond butter, plain, without salt added (1 tbsp)
1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g

Ran 30 minutes pre-breakfast
Legs
Squats
Leg extension
Leg Curls
Calf Raises

Weight up, but leg is feeling better. 174.5 not good.

Food

(Fat is a little overstated)

Cal. Fat Carb. Prot.
Meal totals: 1737 63.7g 254.1g 94.4g

Original Pure Almond Milk
1 serving of 1 cup 60 2.5g 8g 1g

Vegan Burger
2 servings of 1 burger 200 2g 16g 38g

Koala Crisp
2 servings of 2/3 cup 240 1g 52g 4g

Banana
1 serving of 1 Medium 100 0g 29g 1g

Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb))
1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g

Whole Wheat Peanut Butter and Jelly
2 servings of 1 sandwich 606 40g 74g 30g

Good N Natural Bar Chocolate
2 servings of 1 bar 460 18g 56g 20g

Didnt run today - so I put in 30 mins on the bike and an additional 20 minutes on abs circuit training tonight.

Hey Zach! Hope you're having a better week this week and feeling great!

Thanks Kareno - actually Im dealing with an injury. I can still lift, but cardio is hard. Its the weirdest thing. Im find just standing, but the more I walk, the more the shin muscle of my left leg hurts, it gets so tight, its hard as a rock. I love to run and this is really disappointing.

Macros;

1621 Calories
43.3g of Fat
47.2g of Protein
274.2g of Carbs


Lifted - legs

Squats - smith machine 1 set (10 reps) at 90lbs for warm up/form, 1 set at 160, 3 sets at 210
calf raises - 4 sets of 90lbs*20
leg extension - right leg only 130lbs *10*4 sets
leg curl - 4 sets of 10 at 130lbs

about 10 mins total on bike for warm up/cool down

General good news/bad news - weight yesterday 172.5! today 174.5! I didnt track what I ate, but I bet is was the vegan meatloaf LOL...
Other good news, finally strong enough to do a couple of pull-ups! so awesome for me. I really want to build this up some.

More belly/handles to work on

1611 Calories
38.0g of Fat
55.2g of Protein
274.6g of Carbs

Macros so far.

still frustrated by this injury. 20+ on the elliptical, plus weighted crunches, side crunches, weighted, and back extensions - 3 sets each

tonight I did another 15+ minutes of abs circuit training.

Sorry to hear about your injury, Zach.

Ok - I've hurt my leg which made me take two weeks off running. I hurt my shoulder (not badly) and puked half of last week. But.....

I got my prize pack from Robert and team! Yay...

My leg and shoulder got better and I got some new runners! Yay...

To get back in the swing of things - here are my macros for today..

2089 calories
124g protein
52g fat
323g carb

Workout was a decent chest and tri's
including

BP - smith machine - 4 sets of 10
inclined press machine - 4 sets of 10
inclined db flyes - 4 sets of 10

plus close grip BP - 4 sets of 10
tricep kick backs and pull downs - both 4 sets of 10

Need more veg and more water, but my body is feeling much better.

Nice, Zach! Glad things are looking up! And hope you like the goodies in your prize package! Our donors (especially HealthForce Nutritionals) were quite generous.

Food for today;


Cal. Fat Carb. Prot.
Meal totals: 2012.3 50.1g 336.9g 82.9g

The Ultimate Protein Supplement
1 serving of 2 heaping Tbsp 83 0.7g 3.9g 15.4g

Original Pure Almond Milk
1.5 servings of 1 cup 90 3.8g 12g 1.5g

Blueberries
1 serving of 1 cup 84 0.5g 21.5g 1.1g

Coke 20 fl oz
0.5 servings of 1 bottle 120 0g 32.5g 0g

Lettuce Salad
1 serving of 3/4 cup 25 0g 4g 1g

Veggies Lover's Thin Crust no cheese
3 servings of 1 slice 450 12g 75g 18g

Original Pure Almond Milk
1 serving of 1 cup 60 2.5g 8g 1g

Low Fat Vegan Burrito Bol (Double Black Beans and Lettuce)
0.75 servings of 1 bowl 356 5.3g 66g 15g

Blue Dorset Cereal
1 serving of 80g 284 7.4g 58.1g 9.9g

Cranberry Almond Bar
2 servings of 1 bar 460 18g 56g 20g

Exercise - was only able to grab 2 miles on the treadmill.
Will try and get some core exercise as well.

(Friday journal)

Bummed (sort of) weight was at 168, didnt track calories well thurs/fri and weighed in at 172 today.

Choosing now that exercise and diet will win.

I'm sorry about your injury. But I see you're still being consistient, as your body allows with the injury. That's awesome. Keep up the great work!

Try not to be overly obsessed with the scale. While it is a great tool, it doesn't give you a complete picture. Have you taken progress photos recently? Those will tell you more than the scale will. So will body measurements and how your clothes fit. It's your body comp (% lean mass vs % body fat) that matters. The scale sometimes will stay around the same weight, even though your body comp is changing.

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

Hey Zach! Hope you're doing well and hanging in there! I know how frustrating the scale can be. Mine hasn't budged one bit in the 2.5 months I've been at it, but I am consistently getting compliments from people, so I guess things are changing, even if the scale isn't. Hopefully, you're experiencing something similar! Have a great day, Zach!

How are things going, buddy?

Hope you're recovering all is well.

Have a great upcoming week!

-Robert

_________________

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

Just reread my thread. So awesome all of the encouragement, etc. I am still working out. Weight is in the upper 150's and feeling better than ever. I may need to start journaling again.

Wow, that's great, Zach! You've lost like 20 pounds this year! Way to go!

Hope you and your family are doing well.

Take care,
Karen