YouTube Channel, Training and Nutrition Journal

[VeganHealthFitness]

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.

[C.O.]

Nice, I hadn't looked at this workout program before. Thanks for sharing it.

-Dylan

[VeganHealthFitness]

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).

[maybenot]

You have just gotten yourself one more happy youtube subscriber =)

[VeganHealthFitness]

You have just gotten yourself one more happy youtube subscriber =)

Made my day man

[VeganHealthFitness]

Off day

5 grams creatine

701C/13F/131P

[VeganHealthFitness]

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.

[VeganHealthFitness]

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

[VeganHealthFitness]

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!

[VeganHealthFitness]

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]

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.

[C.O.]

All of that is good, keep doing what you're doing, I don't think you need suggestions really.

-Dylan

[VeganHealthFitness]

Thanks, I'll try and make a training vlog as often as possible to show how I train and with what weights.

[VeganHealthFitness]

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]

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.