Vegan Bodybuilding & Fitness

I have to work eleven hours every day, so often i'm already a bit tired when i enter the gym. But after a few sets i'm alright... but i should get more sleep, that's a real problem for me... :/
Anyway... i couldn't work out as often as you. Three days a week is enough for me. Otherwise i feel that i hadn't enough recovery time and start to burn out after a while...

how do you create a caloric deficit for competition if you only train 3 days a week?

legs actually got a bit sore from yesterday so thats a relief.

hang cleans 65# x 16, 16, 16, 16, 12
barbell press (relatively strict) supersetted with uprights: 45x16, 16 - five times? i think
lateral raises supersetted with arnolds - 10x16, 15x16 - four times
rear delt raises supersetted with alternating front raises: 7.5x16, 15x12 each arm (then on last set drop set with both arms 10lbsx12) - four times
back shrugs supersetted with regular shrugs: 25x12, 25x16 - four times
skull crushers supersetted with weighted bench dips: 40x16, 40x12 - four times
tricep press down supersetted with tricep overhead (both cables) - not sure on the weight. four sets basically to failure each time
25 mins HIIT treadmill - 15% incline - 60 seconds 3.5 mph then 30 seconds 4.5 mph - all the way thru. soaking mess.

training partner friday for another chest day wooo i get to bench again.

As i already pointed out in some other posts, i normally stick to pure weight training. But i should mention that i always do full body workouts, that's why i train three times a week. My training is very oldschool...
I usually abstain from cardio, since i couldn't experience great results with it, and it always seemed to let my muscles get flat.
To lose fat i create a rather huge calorie deficit through my nutrition, and i restrict my carb intake very much.
This procedure always brought me pretty good results...

Your training volume is really high! :O

Oh ok sorry if i missed it. what are your meals for cutting?

high volume works for me. i dont like going too too heavy without a spot or without feeling really good, afraid to get injured or pinned so i go high volume usually.

121.2. Did me my HIIT cardio this morning before anything - 25 mins treadmill 15% incline 60 seconds 3.5 mph 30 seconds 4.5 mph. so tonight i can go in and do a long back session and not feel rushed. work on my pull ups.

sleeping is getting rougher and rougher, i take that to mean the diet is working. happened last time...only 7 more weeks till caffeine pills haha.

No prob if u missed it...

On one of the first pages of my log, you can see the meal plan i follow at the moment.

I take some guarana before my workouts...

Hi Arvid,

I'm always surprise at how many people can get great results with low cardio. Jungle may agree with me that as a female no cardio equals weight gain.

actually i think it doesn't depend on your gender... i'd just say everyone's body's different. for some people cardio works very well for cutting, for others not. and of course it's only one piece of the puzzle, caus everything interacts with each other. cardio, weight training and your nutrition... these are the three main adjusting screws. but in my eyes nutrition is the most important one, especially for fat loss...

no doubt nutrition is key but i need that extra push from cardio. and i do think that since females naturally store more body fat cardio is pretty essential to get down to such low levels. my coach said i was probably at 12 % for last comp, we're shooting for 10% this time...

Well, if cardio works for you, or if you've got the impression that it's kind of essential for you, then you should stick to it!

12% bodyfat?? Are ya sure? You looked a lot leaner on your pics...

thats what trainer said based on visual assessment.
121.4
lame back workout. pull ups 5x5. getting weaker
sumo deads, db rows, reverse grip pull downs, seated rows, wide pull downs, face pulls, straight pulls, db romanian deads, two kinds of leg curls. was tired eager to get home.
cardio and chest with partner later.

When you train weeks out, do you lower your weights and do more reps to get lean or do you still lift heavy.

In the past ive lowered weights im trying my best not to now.

got down to 120.8 before my cheat meal. cookies, ice cream, toast, banana, peanut butter, latte, chocolate. 123.6. one of those lame handheld machines said my bodyfat is at 14.1.

Is the reason why they want you to lower weight is because you are doing a low calorie diet. So you dont cut back on the heavy weights during the season.

when youre depleted from dieting its hard to move as much weight but you still want to challenge the muscle and keep heart rate up hence the superset.

25 mins cardio, 15% incline, 60 seconds 3.5 mph, 40 seconds 4.8 mph repeat till the end. death.
deadlift supersetted (about 60 seconds rest so not a true superset) with neutral grip chins unassisted: 5 sets - 135x12, 5/4...strength dwindling
romanian dl supersetted with barbell rows: 65x12 - four times. (one set before warming up with the bar)
giant superset - seated rows (60-70x16-12), wide grip pull downs(60-70 x16-12), straight pulls (30#x12?), face pulls (60-70#x12). four times
good mornings: 45x16, 65x12x2. stopped to chat with one of my girlfriends and lost my rack.
hyper ext: bodyweight x16, +10lbsx16x3
standing leg curls: 20lbsx12 each side - five times i think

Damn, that's a hell of a workout!! :O all those supersets would kill me...