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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jul 23, 2013 11:13 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Tuesday 23rd July 2013

Legs
Leg Extension: 70/15, 100/10, 145/11,4 - Go up to 150lbs
Leg Press: 180/12, 250/10, 320/8,4 - Stay on 320lbs
DB Squat: 35/10, 60/8 - Stay on 60lbs
Hamstring Curl: 85/12, 150/12,3 - Go up to 155lbs
DB Stiff Leg Deadlift: 40/10, 60/9,6 - Stay on 60lbs
Calf Press: 115/15, 120/12, 140/8 - 130lbs
Calf Raise: 90/10, 150/8,4 - Stay on 150lbs
Inner Thigh: 110/12,12,12 - Go up to 115lbs

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12
Vitamin B12, Multi Vitamin

Pre Workout
C4 1 scoop, 5g Skip La Cour Creatine

Post Workout
5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Totals
Calories: 3144
Protein: 221
Carbs: 356.6
Fats: 102.2

What was great about my day?

I was not in the best mood when I got in the gym I was all over the place, but as soon as I put my headphones in and turned my music on I totally turned it around and had an awesome workout.

What about my day could I improve to make things EVEN BETTER?

To remember no matter what is going on when I go in the gym I have to be prepared and give it my all

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.

Intensity Level
9/10

Why?
Mainly because I didn't feel great going into the gym, it made my workout even better because I turned it around. My legs are still shaking I feel awesome

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Jul 25, 2013 9:58 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Wednesday 24th July 2013

Cardio
16 Minutes - Run
Distance 1.73
Incline 0

Thursday 25th July 2013

Chest & Biceps

Hammer Strength: 50/12, 70/10, 100/4 - Stay on 100lbs
Incline Smith Press: 50/10, 70/7 - Stay on 70lbs
Flyes: 70/10, 115/7,4 - Stay on 115lbs
Alt DB Curl: 30/10, 32/6 - Stay on 32lbs
Fixed Barbell Curls: 50/10 - Stay on 50lbs
Hyper Extensions: 3 x 10

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12
Vitamin B12, Multi Vitamin

Pre Workout
C4 1 scoop, 5g Skip La Cour Creatine

Post Workout
5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Totals
Calories: 3144
Protein: 221
Carbs: 356.6
Fats: 102.2

What was great about my day?

Everything

What about my day could I improve to make things EVEN BETTER?

Listen to Skips Podcasts to keep my focus.
Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I have a daily plan and I need to stick to it.
Spend a few minutes before each workout mentally preparing myself for the workout ahead.

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.

Intensity Level
9/10

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jul 29, 2013 9:36 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Friday 26th July 2013

Back

DB Pullover: 35/10 55/10, 80/6,2 - Stay on 80lbs
Close Grip Pulldown: 85/10, 140/4 - Go to 130lbslbs
One Arm Row Machine: 90/10, 140/10, 190/8,6 - Stay on 190lbs
Wide Row: 70/10, 120/5 - Go to 110lbs
Deadlift: 60/10, 100/8,5 - Stay on 100lbs
Leg Raises: 14, 12, 7

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jul 29, 2013 9:46 am 
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Manatee
User avatar

Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Monday 29th July 2013

Shoulders & Triceps

Smith Machine Military Press: 30/12, 40/10, 75/8,4 - Go up to 80lbs
Lateral Raise: 10/10, 17/10,6 - Go up to 20lbs
Low Pulley Raise: 10/9.5,4.5 - Stay on 10lbs
Reverse Flyes Machine: 40/12, 70/12,5 - Go up to 75lbs
DB Shrugs: 70/9 - Go up to 75lbs
Tricep Pushdown: 42/10, 57/9,5 - Go to 60lbs
Tricep Extension Machine: 30/10, 65/12,5 - Go up to 70lbs
Seated Tricep Press: 35/10, 50/11,8 - Use 55lbs
Crunches: 10, 24, 20

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12
Vitamin B12, Multi Vitamin

Pre Workout
C4 1 scoop, 5g Skip La Cour Creatine

Post Workout
5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Totals
Calories: 3144
Protein: 221
Carbs: 356.6
Fats: 102.2

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jan 06, 2014 5:24 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3257
Do you get bored with your meals? I mean it seems like you have it down to a science but I try to get in a bigger variety of foods and flavors.


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Sep 21, 2015 9:08 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Monday 21st September 2015

Workout
20 Minute High Intensity Cardio Treadmill
2mph - 7mph
1.41miles

Nutrition
Meal 1
1/2 Cup Oats
1 Scoop Protein
1 Banana
1 T Hemp
1 T Chia Seeds
1/2 Cup Raspberries

Meal 2
Homemade Protein Bar
1 Banana

Meal 3
3/4 Cup Brown Rice/Quinoa Blend
50g Tofu
1/4 Cup Pinto Beans
Salad

Meal 4
3/4 Cup Brown Rice/Quinoa Blend
50g Tofu
1/4 Cup Pinto Beans
Salad

Meal 5
Homemade Protein Bar

What was great about my day?

I got up and went for a run at 6am this morning and then filled my journal in to show what i did and what i ate.

What about my day could I improve to make things EVEN BETTER?

Eat my prepared meals on time as they will help me get the body i want.
Fill in the nutritional information for my food, calories, protein etc.
With the nutritional information i can see if i need to increase/decrease anything.
Stretch more.

What can I do to make things more enjoyable?

Support other people on a fitness lifestyle.
Enjoy my day, i am on a journey to have a great body so enjoy everyday.

Intensity Level
6/10

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Sep 22, 2015 7:22 pm 
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Elephant

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 1151
Location: Chicago, IL, USA
Mind posting up that recipe for the protein bar?

_________________
My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Sep 22, 2015 8:50 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
esqinchi wrote:
Mind posting up that recipe for the protein bar?


This is what went in my Protein Bar, this was my first attempt at this one, i am happy with it but i would probably add in more protein powder as this batch will get you 12 bars.
The great thing about making your own bars is you can play around with it to hit your specified macros if thats what you want to do, i know i will increase the protein next time.

Go raw - Pumpkin Seeds, 0.25 cup
Quaker Oats - Raw Oats, 2.5 cup
Banana Raw - Banana, 2 whole 270
Trader Joe's - Organic Raisins, 0.5 cup
Dates, medjool, 15 date, pitted
Tru Roots Organic - Chia Seeds, 2 tbs (11g)
So nice - Unsweetened almond milk, 0.5 cup
Nitrofusion - 100% Natural Multi Source Protein (Vanilla), 2 scoop
Total Calories 2,832 Carbs 558 Fat44 Protein90

Soak dates then blend with bananas and milk. Combine with all other ingredients then bake in the oven for about 15 - 20 mins. It actually turned out more like a cake, the bananas make it really moist and it will last a few days in an airtight container.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Sep 22, 2015 8:54 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Tuesday 22nd September 2015

TRX Full Body Workout Circuit

Workout
20 Minute High Intensity Cardio Treadmill
2.1mph - 7.1mph
1.44miles

Nutrition
Meal 1
1/2 Cup Oats
1 Scoop Protein
1 Banana
1 T Hemp
1 T Chia Seeds
1/2 Cup Raspberries

Meal 2
Protein Shake
Banana

Meal 3
3/4 Cup Brown Rice/Quinoa Blend
50g Tofu
1/4 Cup Pinto Beans
Salad

Meal 4
3/4 Cup Brown Rice/Quinoa Blend
50g Tofu
1/4 Cup Pinto Beans
Salad

Meal 5
Homemade Protein Bar x 2

What was great about my day?

Second day of eating clean and gym which makes me feel good.

What about my day could I improve to make things EVEN BETTER?

Eat my prepared meals on time as they will help me get the body i want.
Fill in the nutritional information for my food, calories, protein etc.
With the nutritional information i can see if i need to increase/decrease anything.
Stretch more.

What can I do to make things more enjoyable?

Support other people on a fitness lifestyle.
Enjoy my day, i am on a journey to have a great body so enjoy everyday.

Intensity Level
6/10

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Wed Sep 23, 2015 7:24 pm 
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Elephant

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 1151
Location: Chicago, IL, USA
Those bars look pretty good! I might try that out this weekend. Also, it's cool to see someone else on here with TRX at home. I think we're the only ones!

_________________
My Training Blog: http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725


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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Sep 24, 2015 7:38 pm 
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Manatee
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Joined: Wed Aug 26, 2015 4:53 pm
Posts: 279
Dang dude you've been gone for 2 yrs!

_________________
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.


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