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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Thu Sep 19, 2013 11:58 am 
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AndiMorris wrote:
I too get bored of logging calories. I now have a fair idea of how much is in what I eat on a day to day basis, but periodically go back to logging everything in myfitnesspal. It's a pain for both me and and my girlfriend as I'm always asking her what's in everything she cooks and how much it weighed.
Yeah, and looking for the packages of food all around to read macros xD... Sometimes make you feel little obsessed but i like to call it dedication :shock:

@C.O.: Actually i just make it with warrior blend and less water. It have a fuckin creamy texture, I'm addicted. I like to add some almond or peanut butter to make it more smooth, or maybe almond/coconut flour or anything grounded (grounded stuff are good even as topping). If u want it supersticky you can try with powdered/soaked flaxseeds.
Oh, and you have to try it with hot water! It's better than hot chocolate xD!

@BeansNBroccoli: Thanks dude, i'm glad to have a new reader :D! First week went quite well, it was stressing but helped me to take the mind away from some thoughts and watch at them with other eyes! (Btw, i love the "beans and broccoli" combination xD)

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Thu Sep 19, 2013 1:16 pm 
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At my house when someone cooks we make a habit of immediately breaking or cooking meals into serving sizes. Then we label the left over with the nutrient info on it. So if someone comes by later they dont have to ask the calories ect will be written on the label. We always cook extra for grab and go meals.

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Fri Sep 20, 2013 7:47 am 
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Home sweet home! I'm packing my stuff xD
Here when someone open a package (as example a package of lentils) he just put the unused (uncooked) part all in a tub and sometimes there is no way to go back at the labels... It's me that cut the labels from the packages and stick them to the container where the food is stored :shock:

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Fri Sep 20, 2013 9:19 am 
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Rigelol wrote:
Home sweet home! I'm packing my stuff xD
Here when someone open a package (as example a package of lentils) he just put the unused (uncooked) part all in a tub and sometimes there is no way to go back at the labels... It's me that cut the labels from the packages and stick them to the container where the food is stored :shock:


For dry foods like that I have a post it board in my kitchen. I just tac the labels and the bar codes up for easy scanning. I especially do it for foods I routinely buy.

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Fri Sep 20, 2013 12:37 pm 
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I'm going to try that, will be really easier!

Friday Sep 20
Damn! I feel really tired today, i didn't sleep much and i'm having troubles in recovering....
    I wanted to train this evening but i managed to have just a run a this abs "routine":
  • 3x20 sit up
  • 3x12 strict l-hang toe to bar
  • 2x10 lateral toe to bar
  • 3x10 hanged crunch
  • 3x10 weighted decline sit up with twist
Hope i will feel better tomorrow because i wanted to get this right in the morning http://www.youtube.com/watch?v=uO_jfEk-adw

On the food front yesterday went very well, didnt have any stress or trouble.... Today i got lot of stress at school, ate less, and had trouble organizing meals, anyway i will manage to stay on 2200kcal that im starting feel too few. I really hope to feel rested tomorrow to train hard and eat more!

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Tue Sep 24, 2013 2:01 am 
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Tuesday Sep 24: Eat and Lift!
Hey fellows! Sorry for the absence, but I hope that this justifies xD:
Image
GOOD MORNING!

I tried to get a "relaxing"weekend to program some pre-exam study and now is time to start :|. I also had a day off from training sunday and someone stole my bicycle's wheels while i was resting xD, but never mind... I'm taking runs to the "gym" so i can bypass the 10min cardio warmup lol!
    Yesterday my workout consisted in:
  • Warm-up run (xD)
  • Full body warm-up: 2x20 squat, 2x20 push-up, 2x20 strict toe2bar
  • Hang Clean&press: 5x8 40kg (pushpressed last 2 reps of set 4 and 5)
  • Weighted dip: 5x8 10kg
  • Chin-up: 5x8
Felt really tired and "energies needing" durning the workout, actually my body is starting to demand calories! Very nice since i'm already over 2300, I can keep go up without any problem. Even at night, presleep, i'm feeling the needs of carbs... I'll start again with presleep oatmeal, i love it xD!

Today i'll be back in crossfit after more than a month off, they're welcoming me back with my unfavourite exercise: the thruster! https://fbcdn-sphotos-e-a.akamaihd.net/ ... 4838_o.jpg Pray for me xD! I'll post you my score later ;)!
I charged some carbs at breakfast with that:
Image
Recipe for C.O.:
1 scoop of warrior blend chocolate (next time i'll try vanilla), 4tbs of rice meal (actually the one for 4+ month children but i love it! I'm using it also in milletmeal and maismeal variants, good alternatives to gluten full oatmeal, and they are strenghtend with B vitamins xD!!!), 200ml of hot almond milk. You can add what you like as example powder coffee, cinnamon, cocoa. I topped it with grounded almond, raisin, coconut flour, cinnamon and cocoa flakes! (i also had another scoop of protein and an apple).

I missed you guys! Time to study, see you later!

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Fri Sep 27, 2013 10:32 am 
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Friday Sep 27: Eat and lift!

Hey! I'm back here xD!
I'm studying like hell and training even more! And this weekend i need to study more and workout more :shock: !
I'm going for a split schedule for 2-3 weeks to let my muscles time to adapt before reprogramm my training. I'm planning to do 2 or 3 (1 day light cardio and bodyweight+abs) days on and 1 day rest (today is rest day :D ).
    Yesterday i had back and legs (yeeee my favourites :3)
  • Warm up: 10min ropejump (5mins easy then 1min high intensity and 1min relaxed), 3x20 sit-up, 3x20 bodyweight squats, 3x5 bar pull-over, various stretches and mobility
  • Weighted pull-up: 10kg x 4sets (8-6-6-5 reps)
  • Close-grip pull-up: 4x8
  • Deadlifts: 7x7 90kg
  • Barrbell row: 45kg x 2sets (12 and 10 reps)
  • Front squat: 2x10 65kg (legs wasn't in program but i love to squat after back workout xD)

What i'm really concerned about is eating, there's some days while i can't get it right... I'm still obsessed from both eating too much or eating too less, and this always turn in eating too less because it seems more controllable, and I'm still stucked at 2200/300 kcal. From yesterday i'm trying to add a plate of veggies (about 1lb of broccoli, kale, spinach, green beans...) to every meal, even breakfast, snacks and shakes, it has never been so hard to stuff myself with delicious healthy things xD.
I suddenly realized that I'm still into something, something i thought i've escaped. Do not get me wrong, i'm not straving myself, I'm just conscious i can't control it.... That i probably in these years i never could, all the excuses to avoid the discomfort of eating out with friends, or at home with your grandparents (and uncles, cousins....), to pretend to feel better. I feel like I could just go out of my mind and eat my whole home if i eat a calorie more and i fear it.
Escape is not a way, not an option. Fight is, brace yourselves xD

P.S. I shaved my beard (not completley xD), yesterday, I was feeling like "dude what is it, you don't like yourself at the point you're afraid to look?". Actually i want my bread back, i liked it xD. It will grow again, no worries :(.
Image
Last pick with beard (i know i have to work on poses and face expressions xD)

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Sat Sep 28, 2013 1:14 pm 
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Saturday Sep 28: Eat and Lift!
    Had a nice legs/shoulder workout today:
  • Warm up: 10min rope, 3x20 push-up, 3x20 bodyweight squat, 3x20 sit-up
  • Upright row: 4x8
  • Seated dumbell press: 4x8
  • Back squat: 2 warmup sets and then 5x5
  • push press: 2x12
  • Overheard plate lunges: 2x40 steps

And my way back to bulk start up today: I'm going to the indian restaurant, eating some shit!

Edit: Ok! I needed a cheat... Feel guilty... Feel anxiety because someone might have put something non-vegan in my plate but... feel better!
These weeks of cut should have ended the 4th of october (next week) and the goal was to be "ripped" for the next weekend (later i will tell you why). Actually durning this period i completley lost sight of my goal, in the last few days i completely forgot that this had to come to an end, it was no more an effort to achieve a goal, it became my life, something that had to last. It became a fight with a forgotten enemy. I don't know how to explain that but my motivations was lost since i had no more goals then i was only dragging myself trought that.
Today when I was eating realized that when i'm eating there's a certain point that once i overcome it's like i can't turn back.
I used to be fat when i was young, really fat, obese... I was over 250lb. When i became 18 troubles were already started: I was depressed, I didn't go to school, I had trouble at home and problems with food begun (or was already started?). It all started a night after i ate a kebab, once at home i thrown up... After the first time it did not take long to become an habit, I'll spare you the talk about "throw up the food is like throw up the world, throw up the things you do not like" that took me to something like "I dont even want to get the world and the things i do not like inside" and to actually stop eating. Later in summer it became an obsession, in a moment of strong stress everything escaped me and the food was the only thing that I could control and day after day, week after week i dropped down to 120lb. Then the binges restarted, then the puking, and then the no-eating and so on.
But going back to the point, there's a moment when i'm eating, the moment when i lose control that i feel like it has to be forever and not just that bite. A moment when i feel like i want to keep eating forever, like i have to keep eating forever, to go home and binge, to binge again tomorrow, like "ok you're done, you're fat again, just eat".
I started it all with the wrong setting, i started it all as a "punishment" for my holliday... But now i will go through these last days concious of where i started and curious to see where i will arrive as it should be (easy to talk now that i'm full of carbs and sodium aka rice legumes and spices xD, last weekend of your cutting: the best moment for a cheat! Lol I'm kidding, i didn't know it was ending :shock: ), and the desire to look at the future objectives.

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Sun Sep 29, 2013 4:45 am 
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Sunday Sep 29: Eat and Lift!
Actually is an endless cirle: when you eat you get in the "obese" mind set, when you diet you get in the "anorexic" mindset. You have to stay between but the more you get stressed the smaller the "flutuation" area get and even a little change in excess or in deficit make your head explode. Crazy uh!? When i started this journal I really didn't think to be so troubled, and a few months ago still had no idea that such a thing could give me to think about once again.
Anyway today i'm in a nice mood so it's not time for these talks!! It's rainy outside, i've just worked out and now i will get an hot shower before locking myself at home with my dear chemistry book for a long day of studying!

    Today i had some cardio, abs, and biceps/back:
  • Started out with 20min of running
    • Then abs:
    • 3x20 sit up
    • 3x10 strict toe to bar
    • 3x10 hanging leg lateral rise (each side)
    • 3x10 decline weighted sit-up
    • Ended with arms and back
    • 4x8 ring row
    • Weighted chin-up: starting the set with 10kg and dropping to 5kg when i went out of reps 2x8 (5+3) and 2x7 (4+3)
    • 4x6 close-grip pull-ups
    • 4x8 barrbell curl
    In fact it was a quick workout since was starting to rain. I had 30sec rest between abs sets and 1min for the rest, slighty more between different exercises.
I'm also figuring out something more about this "schedule", there's going to be some surprise the next days (If it dont rain to much :(). See you later!

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Sun Sep 29, 2013 10:26 am 
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Oh no you cut the beard!! Image



That's all I saw, I didn't even notice the workouts.. just the words.. cut beard.. Image

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Tue Oct 01, 2013 8:52 am 
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Kora wrote:
Oh no you cut the beard!! Image



That's all I saw, I didn't even notice the workouts.. just the words.. cut beard.. Image

Wuahahah you're great xD. Actually i still got a quite long pointy beard and planning to grow again the rest soon.... Maybe.... Or maybe cut it all :D .

About the rest, what to say guys?

    Had a nice chest workout yesterday in the morning:
  • Warm-up: begin and end with 50 crunches and 2sets of 15xpush-up, 60sec plank, 30 sec (each side) side plank, 60sec bridge hold. Then 10rounds 15sec work/15sec rest alternating tuck-planche and l-sit. 4x20 weighted push-up
  • Weighted dips: 5x8 15kg
  • 4 superset of:
    • Bench press, Ring push-up
    • Dumbell flyes, Narrow push-up
    8reps for first exercise and max reps for second

And some really nice surfing in the evening, just at sunset... Actually one of the best sessions from long time, I felt free like i didn't from months... It really lifted me up at first but today i feel really shitty: I'm back with my studies, I wanted to workout but I didnt (anyway i probably needed a rest day so it's fine), I'm eating less but it looks like I'm gaining fat, I want to eat more and healty but the only things i can think are nasty cheats (like: 1kg of oatmeal with 2 liters of chocolate soy-milk and 1 jar of peanut butter, banana-split, tons of cakes, and binges in general, also pizza and burritos sometimes even if i don't like it very much the savory). Feel like i'm training for nothing, like i'm not doing enough, feel confused about my training programm, loosing tracks of my workouts in my journal, feel beated and, once again, the thing i hate most: food is my main thought.I want to push more on weights, I want to get big, I want to get fit again, not to struggle after 50kg thrusters at the box or on 15kg dips at the gym but my strenght left me and is all about the fuckin food. I want and I have to do something about this but once again the only thing i can think is to cheat, is that get "full" can solve it all, fill this discomfort.
Wanted to take a pick to show you guys how beautifull was the sea yesterday, and how such a simple thing can make you feel in peace and in your place but I forgot my camera.

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Wed Oct 02, 2013 4:53 am 
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Wednesday Oct 02: Eat and Lift!
...know what? You want to lift? Go out and lift! What's the first thing i said? No excuses!
    Today is SQAT DAY!!
  • Warm-up: 10min rope jump, 2x15 bodyweight squat, 2x15 sit-up, 2x15 push-up. 3sets of 30sec hollow rock hold, 30sec pike stretch. Sampson stretch. 10 more bodyweight squat. Hip mobility and side split/front split hold.
  • Back squat:
    • 10reps @empty barrbell
    • 20reps @30kg
    • 20reps @40kg
    • 15reps @50kg
    • 12reps @50kg
    • 12reps @60kg
    • 10reps @60kg
    • 10reps @70kg
    • 5reps @70kg
    • 2x5 @80kg
    • 2xmax @80kg (4-3 reps)
  • Barrbell lunges
    • 30 @15kg
    • 24 @15kg
    • 20 @15kg
    • 2x20 @30kg
  • Front squat
    • 15reps @30kg
    • 15reps @50kg
    • max @50kg (13reps)
    • 2xmax @70kg (5-5 reps)
I should have loaded 90kg at 2x5 and 2xmax of back squat, put more load on those lunges, and for sure had more reps in 50kg set of front squat (and maybe even with 70kg) but I'm quite satisfied, I need to restart workout serious again with no more paranoids and shits, to be focused and dedicated. See you next week legs xD! (I may get some deadlifts in the weekend when i'll go for back). OOH! And i had 10 min of uphill biking to go back home, that killed me xD.

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Last edited by Rigelol on Wed Oct 02, 2013 11:14 am, edited 1 time in total.

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Wed Oct 02, 2013 9:17 am 
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Rigelol wrote:


And some really nice surfing in the evening, just at sunset... Actually one of the best sessions from long time, I felt free like i didn't from months... It really lifted me up at first but today i feel really shitty: I'm back with my studies, I wanted to workout but I didnt (anyway i probably needed a rest day so it's fine), I'm eating less but it looks like I'm gaining fat, I want to eat more and healty but the only things i can think are nasty cheats (like: 1kg of oatmeal with 2 liters of chocolate soy-milk and 1 jar of peanut butter, banana-split, tons of cakes, and binges in general, also pizza and burritos sometimes even if i don't like it very much the savory). Feel like i'm training for nothing, like i'm not doing enough, feel confused about my training programm, loosing tracks of my workouts in my journal, feel beated and, once again, the thing i hate most: food is my main thought.I want to push more on weights, I want to get big, I want to get fit again, not to struggle after 50kg thrusters at the box or on 15kg dips at the gym but my strenght left me and is all about the fuckin food. I want and I have to do something about this but once again the only thing i can think is to cheat, is that get "full" can solve it all, fill this discomfort.


If it helps we all have those moments!! seriously.. we do .. :)

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Wed Oct 02, 2013 2:58 pm 
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Kora wrote:
If it helps we all have those moments!! seriously.. we do .. :)
Thank you :D! Probably it was an excessive vent :).
Everything's better after some ass to the grass squat!! Exepct i can't do stairs without the handrail xD!!
Hope you're feeling better now, last time you were sick =(! Anyway "Roots" by sepoltura is a fuckin good album, and it happens that while I was reading that post i was updating my workout playlist and sepoltura was a really good addition, that wild/savage sound really boost you xD!

I'm sorry that by times i always disappear for a copule of days, is just that sometimes i got so idiot that i can't keep up even with myself ahahah!
Anyway, something is really changing day by day. Depsite the moments of discomfort I'm getting more and more knowledge of myself, and this make me feel really better after these moments. I'm facing the problems with a new prespective, I'm more concious of what I am and hopefully of what i want. I'm really confident in tomorrow, whatever i'm going to do :D

PS I had my (healty) bananasplit today as breakfast :D. Just made my protein shake, I always make it really dense to eat it with a spoon (love it!), then splitted the banana and spreaded a teaspoon of peanut butter on it, put the protein pudding on top and let it in the freezer 20/25min while i had some stretch: it worked :shock:.

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 Post subject: Re: My 2nd year: no excuses, just results
PostPosted: Wed Oct 02, 2013 3:51 pm 
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Rigelol wrote:

If it helps we all have those moments!! seriously.. we do .. :)
Thank you :D! Probably it was an excessive vent :).
Everything's better after some ass ...!! [/quote]

:lachmal: ok I'm gonna leave that alone now... :)

Rigelol wrote:
Hope you're feeling better now, last time you were sick =(! Anyway "Roots" by sepoltura is a fuckin good album, and it happens that while I was reading that post i was updating my workout playlist and sepoltura was a really good addition, that wild/savage sound really boost you xD!

...


That is an awesome album for working out to! I love that they used real tribes to back them up. It adds a real Brazilian sorta savage sound. It's cool.

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