Vegan Bodybuilding & Fitness

Tuesday, Jan 15th.

The day could be better:
calories: 1730
carbs: 234
proteins: 61

lol... backing home tomorrow.

What were your fats? What did you eat through the day for your macros to look like that Dani?

Oh well, there's always tomorrow

Hei @Mini, how are you?
Fats comes from Brazil Nuts, Cashews, Almonds, nuts and seeds in general (except sunflower coz I got a serious alergic reaction) and avocados basically. I take 2 flaxseed capsules (softgel) daily.

TodaY: recovering
Tomorrow: GYM

all the best

Very healthy! I love all kinds of nuts... best stuff you can eat.

Doesn't sound that bad ~ a lot of my snacks are comprised of mixed raw nuts.

Thursday, Jan 17th.


Back, bis, tris, core day.
around 2100 cal/day

Hi, my friends, how are u doing?

Today's routine at the gym:

Chest
1. barbell bench press 3x12/10/08
2. barbell incline bench press
3. peck deck flyes
4.Pull overs

Upper legs
5. hips abduction 4x17/15/15/10
6. glutes machine
7. hips adduction

Abs
9. reverse crunch - 4x20
10. toe tombs
11. planks

Triceps
11. triceps pushdowns
12. cable reverse pushdowns (over head)
13. Dips machine
14. close arm bench presses

20 minutes - treadmill - warm up
streches

finally some workouts =)

Here are my estimated totals of Jan, 19th,2013.

Jan, 20th, 2013. Sunday.

Gym: Cardio Day
- 15 minutes: full body stretches (consider I got a back injurie)
- 10 minutes: treadmill - walking 5.0
- 30 minutes: Running (7.5-8.0)
- 20 minutes: walking - 5.5 - high inclined

Diet estimated totals:
Calories: 1629
Carbs: 248 g
Proteins: 73 g
Fats: 29 g
Sodium: 963 g

Highlights:
Got a pretty solid day, both with the diet and the trainning.
Every Sunday my personal trainer sends me my week routines and I'm waiting for that to post some more exercises here. I just returned from my Summer vacation and I am feeling great. Didn't put extra kilos, actually I lost 2 kilograms since December and it's just an amazing victory for me because I struggle to lose weight and to control my hunger for food. It's a mindset I am still working but I'm sure I will do it! Know something? I don't like junk food or fast food, my greatest problems are related to potatoes, white rice, sou milk, soygurts, bananas... lolo. We dind't have this foods here in Brazil when I was a child (I am 36) and thanks God and Mom I am really not into those crap.

So, see you next.

Cheers

Brilliant ! I wonder how it feels working out with a personal trainer .
Congratulations on that weight loss that too on Holidays .

Jan, 21st, 2013.
Monday


Diet:
Calories: 1677
Proteins: 98
Carbs: 260
Fat: 32

Gym:
Back, Biceps, Forearms, Abs

Wed, Jan 23rd, 2013.

I got just one more week off, then I return teaching, my passion.

HighlightsYesterday I didn't poste because I had some things to do around house...
Had a pretty consistency in diet and training, with a solid cardio workout. My body feels better when I do cardio in one day and alternate the weights. Like, Mondays, Weds and Fridays I go on weights. Tuesdays, Thrusdays and Sats, I go on cardio and abs. I rest on Sundays, but rest means some walking at the park.

So, today is LEG day and SHOULDERS.
As I got a injury on my right shoulder and lower back, there are some exercises I can't do, such as squats and deadlifts. Instead, I do farmer's walk and lunges. I can do most of shoulders but I need to go easy on the weights.

Today is going like this
* DB laterall raises superset with DB front raises @ 6kg each side.
* barbell shrugs @ 40 kg each side.
* farmer's walker @ using 4 kg each dumbbell
* leg extensions @ 30 kg
* hips machine @ 30 kg
* lying leg extensions @ 25 kg
* glutes kickbacks @ 20 kg
* leg presses @ 20 kg each side
* calves @ 60 kg

For shoulders 4 sets x 15-12-12-10 reps
Legs: 3 sets x 17-15-15 reps

Diet

Cutting phase isn't easy.
Taking a lot of Vega (www.veganproteins.com) shakes, as Vega One (vanilla), lots of fruits and veggies and grains, such as Brazil Nuts, my favorite source of fat as well as avocados.
At the end of the day, I'll share my estimated totals intakes.

Cheers

Good work with the workouts how's the shakes , i haven't tried Vega yet and i doubt if we can even find them here in India .

Estimated totals of Jan 23rd 2013:

Calories: 1974
Protein: 120
Carbs: 283
Fats: 40

I am feeling good, despite the high in calories/carbs.

@captfit : we also don't have vega here in Brazil. I get it from @veganproteins