Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Fri Nov 28, 2014 7:13 pm

All times are UTC - 5 hours




Post new topic Reply to topic  [ 40 posts ]  Go to page 1, 2, 3  Next
Author Message
 Post subject: fast lifts slow food
PostPosted: Tue Nov 12, 2013 7:04 am 
Offline
Rabbit
User avatar

Joined: Tue Nov 12, 2013 4:23 am
Posts: 52
Hi all, I'm going to start a journal to track what I am doing training and eating wise

General stats are:
Height 185cm
Body weight 85kg
Body fat 14.5% estimated
Snatch 62.5kg
Clean and Jerk 72.5kg
Squat 115kg
Front Squat 100kg
Overhead Press 62.5kg
Deadlift 160kg
Bench Press 90kg


So far today I have eaten,
2 bowls of oats, a handful of hazel nuts and a few walnuts, 2 bananas, 1 orange.

I'll have lunch shortly, Pumpkin, brown rice, onion, garlic, cabbage, yellow pepper, broccoli, carrot,extra virgin olive oil, salt, chilli & pepper.

Training this afternoon, will be speed work on snatch, clean and jerk @ 50% of max followed by front squats @90% 2,2,2,2,1

Dinner is to be decided, but will contain pumpkin!

_________________
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


Last edited by landsleaving on Wed Nov 13, 2013 4:43 am, edited 1 time in total.

Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Tue Nov 12, 2013 2:10 pm 
Offline
Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 634
Location: Chicago, IL, USA
Hey, nice log. Are you treating the pumpkin like squash? How do you typically prepare the pumpkin?

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


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Wed Nov 13, 2013 4:41 am 
Offline
Rabbit
User avatar

Joined: Tue Nov 12, 2013 4:23 am
Posts: 52
Cheers esqinchi, and it's only getting started, lets hope I can keep it updated!
I don't usually eat pumpkin, but a friend gave us a fresh homegrown one, Usually I'd roast it, but my better half persuaded me to steam it. It was gorgeous. I toasted the seeds too, but they came out very tough.

Training yesterday
Warm up, stretch and mobility
Front squats x5reps 50,60,70,80,90x4
Lunges x5 each leg 60,70,70
Rows x5 60,80,70
lateral raises full rom 2.5s, 4s, 8s
Followed by about 50mins of;
Drop snatches, Hang snatches and split jerks with 40kg
mostly in sets of 3, technique/speed focus

Last nights dinner was;
Millet flour, pumpkin, Split peas, onion, garlic, red pepper, celery, extra virgin olive oil, spices, salt, pepper
Tablets; Vitamin D, Zinc & Magnesium

Breakfast; 2 medium bowls of Porridge
Snacks today: bananas, oranges, walnuts, hazelnuts

Lunch; as per last nights dinner

_________________
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Thu Nov 14, 2013 4:41 am 
Offline
Rabbit
User avatar

Joined: Tue Nov 12, 2013 4:23 am
Posts: 52
Dinner last night was;
Rice, Peas(lots), olive oil, tomatoes, red pepper, onion, celery, garlic, spices and a few pumpkin seeds
Tablets; Vitamin D, Zinc & Magnesium

Breakfast; 2 medium bowls of Porridge
Snacks today: 2bananas, 2oranges, walnuts, hazelnuts, Avocado

Lunch; as per last nights dinner

Training in afternoon

_________________
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Thu Nov 14, 2013 5:06 am 
Offline
Elephant
User avatar

Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
hey, nice to see someone doing the olympic lifts! :D

_________________
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Fri Nov 15, 2013 4:38 am 
Offline
Rabbit
User avatar

Joined: Tue Nov 12, 2013 4:23 am
Posts: 52
Thanks mrbear666, I'm still only learning though

Training yesterday was;
Warm up, stretch and mobility
Front Squat 5 x 5 80kg
Hang clean x5 40,50,60,50
Overhead squat x3 20,30,40,40,40
Drop Snatches x3 40,40,40,40
Hang snatches x3 40,40,40,40,40
Jerks, x3 40,40,40,40,40

Last nights dinner;
I caved last night and gave in to some sardine cravings
Rice, broccoli, sardines, onions, garlic, celery, red pepper, a lot of salt and oil
Tablets; Vitamin D, Zinc & Magnesium

Breakfast; 2 small bowls of porridge(lots of water)
snacks this morning will be hazelnuts, banana, 2oranges,

_________________
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Sun Nov 17, 2013 3:17 pm 
Offline
VBB Moderator
User avatar

Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3212
What do you do for mobility exercises?

Sardines, ha, what a funny thing to crave. I guess there isn't a lot of similar vegan options. Ever go to Asian markets and buy the veggie versions of fish/seafood? Some of it is pretty tasty.


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Mon Nov 18, 2013 6:20 am 
Offline
Rabbit
User avatar

Joined: Tue Nov 12, 2013 4:23 am
Posts: 52
C.O. thanks, will try the Asian shops.
Mobility depends on the day and I don’t know the names of most of it! But here goes.
Clams or squat with bands on knees and crap walk sideways to get the glutes/external rotators working.
Good mornings with the broomstick, to get the glutes working, and to help keep a neutral pelvis
Scapula, and full rom press-ups to get the shoulders working.
Kneeling wrist press-ups, for wrists
On all fours and extend opposite leg and arm to get all those stabilisers working.
Face pulls to get the scapula working
Duck walk with broomstick in the overhead position
Hollow position work, dead bugs to more advanced, to help keep a neutral pelvis
Then lunges with bar, good mornings with bar, behind the neck press with bar, and overhead squat with bar
Also need to do thoracic extension more often, usually kneel on all fours, put a hand to ear and twist to look up, or else lunge touch hand to floor and raise the other and look at ceiling

This weekend I was away so diet fell apart
I also entered a comp on Saturday weighed in at 81.4kg for 85kg class (I thought I was 2kg heavier, incorrect scales at home) made all lifts; snatch 60, 62, 64, and Clean and jerk 70, 73, 76. For a 140kg total, I came 5th out of 5. 4th place got a 163ish total and 3rd a 200ish total got a lot of work to do!
Snatches were power snatched, need to work on hitting depth for the heavier snatches – should hopefully add ~10kg. need to work on core to hit heavier jerks.
Minor issue, rubbed bar off shins so need to work on getting knees back and double knee bend.
Overall the competition was amazing and I really enjoyed the atmosphere and watching others lift, I learned loads.
Gonna slow bulk 2.5kg over the next two months

_________________
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Mon Nov 18, 2013 9:36 am 
Offline
Rabbit
User avatar

Joined: Tue Nov 12, 2013 4:23 am
Posts: 52
breakfast; two bowls of porridge
Snack; hazel nuts

leg raises, 3,3,2
Tuck lever raises 3

lunch; bowl of poridge
Snack; Almonds

_________________
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Mon Nov 18, 2013 9:46 am 
Offline
Rabbit
User avatar

Joined: Tue Nov 12, 2013 4:23 am
Posts: 52
also forgot to say, I played on a rope at the gym the competition was on, Awesome. Gotta buy one when I move house for Sundays. I didn't take note of the thickness but around 50mm

_________________
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Tue Nov 19, 2013 8:09 am 
Offline
Rabbit
User avatar

Joined: Tue Nov 12, 2013 4:23 am
Posts: 52
Dinner was one oily chapatti, rice, millet flour, beans mixed in sesame paste, and a desert of a grapefruit to try and unclog the stomach (great meal but very heavy)
Tablets; Vitamin D, Zinc & Magnesium

Breakfast; 2 large bowls of Porridge
Snacks today: 2bananas, 2grapfruit,

Lunch; rice, millet flour, beans mixed in sesame paste

Training in afternoon

_________________
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Wed Nov 20, 2013 4:26 am 
Offline
Rabbit
User avatar

Joined: Tue Nov 12, 2013 4:23 am
Posts: 52
Yesterdays training was
Front Squat 5*5 80
Snatch 5*2 40
Snatch Pulls 4*3 50,60,70
Snatch Deadlifts 4*4 70
Push Jerk 4*2 50
Barbell Lunge 2*3 60,70
ab rollouts 3*10

snacked on sunflower seeds and a grapefruit
Dinner was; potatoes, swede, butternut squash, beans in sesame paste
Tablets; Vitamin D, Zinc & Magnesium

Breakfast; 2 large bowls of Porridge
Snacks today: 3bananas, 2grapfruit, peanuts and almonds

Lunch; potatoes, swede, butternut squash, peanut butter

_________________
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Wed Nov 20, 2013 5:01 am 
Offline
Rabbit
User avatar

Joined: Tue Nov 12, 2013 4:23 am
Posts: 52
http://www.qwa.org/Resources/Calculators.aspx
According to the above calculator a 64kg power snatch = a 78 snatch and a 98 clean and jerk and apparently my max back squat is 127kg with a front squat of 109kg
I need to work on a lot to make that work! but it offers some hope
For the record the comp totals under 85kg were 210,201,200,162,140

_________________
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Thu Nov 21, 2013 4:33 am 
Offline
Rabbit
User avatar

Joined: Tue Nov 12, 2013 4:23 am
Posts: 52
I've been playing with http://cronometer.com/ and have found that I don't get enough B12, Lysine, K, Calcium, Potasium
Also my omega 6 to ratio to omega 3 is off the charts in the bad way, anyone have any ideas to fix that?

my new shopping list is going to include:
Lentils
chickpeas
Sunflower seeds
pumpkin seeds
peanuts
Many organic greens
brocolli
kale
spinage
brussel sprouts
cabbage
Tahini
mushrooms




Exercises; leg raises 5,3 and tuck lever raises 3,3
Realised I am very bad at pushups so going to do sets of 5-10 throughout the day increasing to 10 sets of 20 over the next few months

_________________
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


Top
 Profile  
 
 Post subject: Re: fast lifts slow food
PostPosted: Fri Nov 22, 2013 3:31 am 
Offline
Rabbit
User avatar

Joined: Tue Nov 12, 2013 4:23 am
Posts: 52
cancel most of the nuts and seeds I'm on the hunt for more omega 3 friendly Lysine proteins (this nutrition thing has gotten complicated, is it overkill or was I living in ignorant bliss?)

Training Yesterday was
Front squat;
5x40
5x60
5x70
5x80
5x85
1x100(loaded100 instead of 90 by accident)
3x90
3x92.5
Clean and Jerk
2x20
2x40
2x50
2x55
2x57.25
2x60
2x62.5
2x62.5
2x60
2x50
Clean pulls
3x50
3x60
3x70
3x60
Clean deadlifts
3x70
3x80
3x80
Bench row
5x80
8x80
5x80
5x70
5x80
5x70
5x70

Dinner was rice, cauliflower & kidney beans fried in oil and spices, two raw tomatoes and a red pepper

Breakfast was porridge

Snacks will be peanuts, almonds, sunflower seeds bananas and oranges

Lunch is rice, fried beans and cauliflower

going playing with this http://cronometer.com/ to find better omega 6/3 ratio Lysine protein sources

_________________
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 40 posts ]  Go to page 1, 2, 3  Next

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 3 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group