YouTube Channel, Training and Nutrition Journal
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- VeganHealthFitness
- Rabbit
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- Age: 26
- Joined: Fri Jan 11, 2013 6:09 pm
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YouTube Channel, Training and Nutrition Journal
Hey,
John here from VeganHealthFitness
http://www.youtube.com/user/VeganHealthFitness
http://www.facebook.com/VeganHealthFitness
Twitter: https://twitter.com/VegHealthFit
This is where I will be starting my training and nutrition log. I'm starting Bill Star's 5x5 starter/intermediate strength. My starting weights are low, but this is a part of the program. Current stats 92kg, 6"5.
Bill Star's 5x5: http://www.muscleandstrength.com/workouts/bill-starr-5x5-linear-version-intermediate-lifters.html
Excel Version of Bill Star 5x5 (must read article first!): http://www.muscleandbrawn.com/pdf/5x5_intermediate_v0.3.zip
Wednesday (Pounds, starting conservatively)
Squat
5 118
5 147
5 177
5 177
Incline Bench
5 74
5 88
5 103
5 118
Deadlift
5 180
5 216
5 252
5 288
Calf Raises
12 110
12 110
12 110
Abs (Crunches Machine)
8 30
8 30
751C/18F/157P 3499Calories
Thanks guys.
John here from VeganHealthFitness
http://www.youtube.com/user/VeganHealthFitness
http://www.facebook.com/VeganHealthFitness
Twitter: https://twitter.com/VegHealthFit
This is where I will be starting my training and nutrition log. I'm starting Bill Star's 5x5 starter/intermediate strength. My starting weights are low, but this is a part of the program. Current stats 92kg, 6"5.
Bill Star's 5x5: http://www.muscleandstrength.com/workouts/bill-starr-5x5-linear-version-intermediate-lifters.html
Excel Version of Bill Star 5x5 (must read article first!): http://www.muscleandbrawn.com/pdf/5x5_intermediate_v0.3.zip
Wednesday (Pounds, starting conservatively)
Squat
5 118
5 147
5 177
5 177
Incline Bench
5 74
5 88
5 103
5 118
Deadlift
5 180
5 216
5 252
5 288
Calf Raises
12 110
12 110
12 110
Abs (Crunches Machine)
8 30
8 30
751C/18F/157P 3499Calories
Thanks guys.
Last edited by VeganHealthFitness on Thu Jan 24, 2013 5:51 pm, edited 1 time in total.
Re: YouTube Channel, Training and Nutrition Journal
Nice, I hadn't looked at this workout program before. Thanks for sharing it.
-Dylan
-Dylan
- VeganHealthFitness
- Rabbit
- Posts: 40
- Age: 26
- Joined: Fri Jan 11, 2013 6:09 pm
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Re: YouTube Channel, Training and Nutrition Journal
No problem Dylan. I have already completed this program before and got massive gains; 30% on all compound lifts. Any suggestions on content people on the forum would like to see would be much appreciated (workout videos, recipe videos along the way etc).
Re: YouTube Channel, Training and Nutrition Journal
You have just gotten yourself one more happy youtube subscriber =)
- VeganHealthFitness
- Rabbit
- Posts: 40
- Age: 26
- Joined: Fri Jan 11, 2013 6:09 pm
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Re: YouTube Channel, Training and Nutrition Journal
maybenot wrote:You have just gotten yourself one more happy youtube subscriber =)
Made my day man

- VeganHealthFitness
- Rabbit
- Posts: 40
- Age: 26
- Joined: Fri Jan 11, 2013 6:09 pm
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Re: YouTube Channel, Training and Nutrition Journal
Off day
5 grams creatine
701C/13F/131P
5 grams creatine
701C/13F/131P
- VeganHealthFitness
- Rabbit
- Posts: 40
- Age: 26
- Joined: Fri Jan 11, 2013 6:09 pm
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Re: YouTube Channel, Training and Nutrition Journal
Squat
5 118
5 147
5 177
5 206
3 241
8 177
Bench
5 77
5 96
5 115
5 134
3 157
8 115
Row
5 72
5 91
5 109
5 127
3 149
8 109
3 grams creatine
Still sick at the moment but that is ok because I'm still way behind my pb's at this point in the program. No time for accessory movements, except dips 3x8 and bicep curls 3x8.
588C/40F/132P 3189 calories (wanted about 300 more, can still probably get that in tonight)
Morning
5 bananas, 250g mixed berries, scoop of sun warrior rice protein (30grams, should probably bump it up to 40grams)
hommus and biscuits (20)
Dinner
10 bananas, 250gram mixed berries, scoop of sun warrior rice protein, 250g spinach
2 cans of mixed beans
Missing my cantaloupes that I usually have with my banana smoothies.
5 118
5 147
5 177
5 206
3 241
8 177
Bench
5 77
5 96
5 115
5 134
3 157
8 115
Row
5 72
5 91
5 109
5 127
3 149
8 109
3 grams creatine
Still sick at the moment but that is ok because I'm still way behind my pb's at this point in the program. No time for accessory movements, except dips 3x8 and bicep curls 3x8.
588C/40F/132P 3189 calories (wanted about 300 more, can still probably get that in tonight)
Morning
5 bananas, 250g mixed berries, scoop of sun warrior rice protein (30grams, should probably bump it up to 40grams)
hommus and biscuits (20)
Dinner
10 bananas, 250gram mixed berries, scoop of sun warrior rice protein, 250g spinach
2 cans of mixed beans
Missing my cantaloupes that I usually have with my banana smoothies.
- VeganHealthFitness
- Rabbit
- Posts: 40
- Age: 26
- Joined: Fri Jan 11, 2013 6:09 pm
- Contact:
Re: YouTube Channel, Training and Nutrition Journal
Off day
Still sore from the start of this new program. Will be going for an early morning jog tomorrow to get the blood flowing and increase my recovery for Tuesday's squats, bench press and barbell rows.
540C/39F/171P 3100 calories
4g creatine
Breakfast: 5 bananas, rice protein 2 scoops, 250g mixed berries
Lunch: 3 rice crackers, 50g peanut butter (should always have fats as last meal it's bad for digestion otherwise, but I stuffed up here
)
Dinner: 1KG potatoes, 1 can of mixed beans (420g), 600g spinach, garlic, coriander and tomatoes
Late Night snack (yet to have) : Rice protein (1 scoop), 1 cantaloupe and 2 bananas
Still sore from the start of this new program. Will be going for an early morning jog tomorrow to get the blood flowing and increase my recovery for Tuesday's squats, bench press and barbell rows.
540C/39F/171P 3100 calories
4g creatine
Breakfast: 5 bananas, rice protein 2 scoops, 250g mixed berries
Lunch: 3 rice crackers, 50g peanut butter (should always have fats as last meal it's bad for digestion otherwise, but I stuffed up here

Dinner: 1KG potatoes, 1 can of mixed beans (420g), 600g spinach, garlic, coriander and tomatoes
Late Night snack (yet to have) : Rice protein (1 scoop), 1 cantaloupe and 2 bananas
- VeganHealthFitness
- Rabbit
- Posts: 40
- Age: 26
- Joined: Fri Jan 11, 2013 6:09 pm
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Re: YouTube Channel, Training and Nutrition Journal
Off day: Back is still niggling me, training day tomorrow.
Anways macros,
672C/45F/168P 3786 Calories
3 grams creatine
Little high on the calories today because I had 4 pieces of thick raisin toast with peanut butter which was about 1100 calories.
3 bananas, whole cantaloupe, rice protein powder, 250grams mixed berries X 2
4 pieces of thick raisin bread with peanut butter 1100 calories :S
mixed beans (240g), potatoes (1kg), garlic, spinach (600g), tomato sauce
Training day tomorrow!
Anways macros,
672C/45F/168P 3786 Calories
3 grams creatine
Little high on the calories today because I had 4 pieces of thick raisin toast with peanut butter which was about 1100 calories.
3 bananas, whole cantaloupe, rice protein powder, 250grams mixed berries X 2
4 pieces of thick raisin bread with peanut butter 1100 calories :S
mixed beans (240g), potatoes (1kg), garlic, spinach (600g), tomato sauce
Training day tomorrow!
- VeganHealthFitness
- Rabbit
- Posts: 40
- Age: 26
- Joined: Fri Jan 11, 2013 6:09 pm
- Contact:
Re: YouTube Channel, Training and Nutrition Journal
29/1/2013
First official day of Bill Star's 5x5 with a video!
517C/52F/156P 3211 Calories
3 grams creatine pre-workout (creatine phosphate levels spike to 125mmol/L within 3 hours after ingestion then decline, allows you to workout longer and harder)
I should be well over this sickness by tomorrow and back on track to hit PR's within the next 2 months. Goals to beat are 140kg squat, 180kg deadlift and 100kg bench press.
Thanks guys,
John
- VeganHealthFitness
- Rabbit
- Posts: 40
- Age: 26
- Joined: Fri Jan 11, 2013 6:09 pm
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Re: YouTube Channel, Training and Nutrition Journal
Off day:
30/01/2013
3grams creatine
597C/57F and 264P!!! 3848 Calories
Underestimated the protein calories in soy milk. 1 scoop not two scoops of rice protein with soy milk shake next time.
Need some scales so I can track my weight. I'll probably just measure myself at the gym today anyway. It's 1am and I just feel like smashing the weights tomorrow!
Edit: Date added.
30/01/2013
3grams creatine
597C/57F and 264P!!! 3848 Calories
Underestimated the protein calories in soy milk. 1 scoop not two scoops of rice protein with soy milk shake next time.
Need some scales so I can track my weight. I'll probably just measure myself at the gym today anyway. It's 1am and I just feel like smashing the weights tomorrow!
Edit: Date added.
Re: YouTube Channel, Training and Nutrition Journal
All of that is good, keep doing what you're doing, I don't think you need suggestions really.
-Dylan
-Dylan
- VeganHealthFitness
- Rabbit
- Posts: 40
- Age: 26
- Joined: Fri Jan 11, 2013 6:09 pm
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Re: YouTube Channel, Training and Nutrition Journal
Thanks, I'll try and make a training vlog as often as possible to show how I train and with what weights.
- VeganHealthFitness
- Rabbit
- Posts: 40
- Age: 26
- Joined: Fri Jan 11, 2013 6:09 pm
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Re: YouTube Channel, Training and Nutrition Journal
New day, training day.
3 grams creatine
787C/67F/187P 4471 Calories, got massively hungry!
3 smoothies (banana, mixed berries, rice protein)
2 vege burgers
1 soy milk protein shake
- VeganHealthFitness
- Rabbit
- Posts: 40
- Age: 26
- Joined: Fri Jan 11, 2013 6:09 pm
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Re: YouTube Channel, Training and Nutrition Journal
Off day:
01/02/2013
No Creatine!
792C/39F/141P 3922 Calories
Ate lots of bananas, rice protein poweder and ate out at a vegan restaurant (Vegie Bar in Fitzroy, Melbourne if you know it)
PS: Tell me if you live around Melbourne and we could exchange vegan info over a coffee.
Not going to go into exactly how much of everything I ate was very limited, except for dinner. Early morning and late night the day before
Also had a soy and rice protein shake before I went to sleep, not a good day

This is what I had with me on my 6 hour trip today, no excuses.
Training tomorrow.
01/02/2013
No Creatine!
792C/39F/141P 3922 Calories
Ate lots of bananas, rice protein poweder and ate out at a vegan restaurant (Vegie Bar in Fitzroy, Melbourne if you know it)
PS: Tell me if you live around Melbourne and we could exchange vegan info over a coffee.
Not going to go into exactly how much of everything I ate was very limited, except for dinner. Early morning and late night the day before

Also had a soy and rice protein shake before I went to sleep, not a good day


This is what I had with me on my 6 hour trip today, no excuses.
Training tomorrow.
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