Vegan Bodybuilding & Fitness

too many lentils, beans and greens throws Folate levels through the roof. Fun times

ignorance is definitely bliss my friend, over complicating things makes it a nightmare and ends up driving you nuts, well it does me anyway

True, mrbear666 just trying to make things a bit better as I am gaining the 2kg

On a positive note the pushups are coming along nicely, just gotta watch form, tight core, neutral pelvis and shoulder/scapula

Also I keep forgetting to put it in the log but I have started doing a few ab rollouts from knees when I am stretching after training to get my core strength up for the jerk

good job, progress is always nice to see, ab roll outs are a great exercise, my friend swears by them and has the best abs of anyone i know

Pushups generally doing about 6 sets of 10 a day, going to try and up the reps a little this week

Training on Sunday was
Back Squat;
5*60
5*70
5*80
5*90
2*100
3*90
3*95
5*97.5
Cleans;
2*40
2*50
2*55
2*60
2*65
2*70
2*75
2*80
2*82.5
2*82.5
Overhead squat;
3*20
3*25
3*30
3*35
3*40
3*45
3*50
3*52.5
3*52.5
3*52.5
A clean followed by three jerks 52.5,55,55,55,55,55,55,
Barbell rows, ROM not great but biceps played little role
5x 50,60,70,80,80,80,70,70,60,50

Yesterday at lunch time I did 2x3 hanging leg raises and 2x3 tuck lever raises followed by just hanging until grip fails as grip felt week

Diet yesterday was;



Quite high on folates,
low on omega3
low on lysine
forgot to take my vitamin D.
I'm not bothering with the ZMA anymore

Training on Tuesday was
Front Squat;
10x40
5x70
5x80
3x87.5
3x90
3x92.5
3x95 PR
Snatch
3x20
3x30
3x40
2x42.5
2x45
2x45
2x45
2x45
Snatch Pulls;
4x60
4x65
4x70
4x75
4x75
4x75
4x75
Push Jerks(aka a power squat jerk)
5x20
5x40
2x45
2x50
2x52.5
2x52.5
2x52.5
2x52.5
Lunges;
5for each leg @ 60,70,75,75,70
3x10 Ab rollouts from knees

Solid Training quite happy

Yesterdays diet was as below



Eating more fiber than usual, stomach is feeling that!

Great journal buddy, sorry it's taken so long to find my way in here.

Keep up the great efforts, I like the detail and admire your consistency with everything. Putting in the work ~ keep it up !! MF

Do you notice any adverse effects from consuming too much folate?

Thanks MF.
Bloating and gas! could be the fiber that goes along with it though.
Do you consume much Folate MF? As a vegan I'm finding it hard not to.

What program are you tracking your nutrients/food journal in?

That cronometer site looks really interesting, I might do a trial week just to see if I'm missing out, or going overboard on any vitamins or minerals.

I enjoy some olympic lifting too, although I'm nowhere near your standard. I'll keep an eye on this journal for inspiration.

406% of carbs, nice .
Also impressed by your workout, do you do long rests between each set?

Hey Guys thanks for the comments, very much appreciated.

I've been very busy this last while and will be very busy the next two weeks but while I have a chance I'll update the log some bit
C.O. The site I'm analysing the nutrition on is http://cronometer.com/ I don't really track(cos I don't log it daily) as so much I use it to see what I am lacking
The values are % of minimum and then when red appears you have exceeded the recommended daily allowance
Yesterday I was super lazy and had beans and rice for the three meals!
This was great for lysine but not so great for selenium. Vitamin E and Calcium weren't that great either. Actually anyone have any ideas for vitamin E I'm finding that quite hard
I ate too much Manganese, magnesium, folate, fiber and sodium. But I've looked thoroughly on the net and found no evidence of people overdosing on vitamins and minerals from plants. Also the fiber and philates(spelling) reduce absorption, either that or I'm growing a tumor(folates) and building up mineral toxicity! lets hope not!

On the positive side my omega ratio has improved and I'm eating more lysine(not really that much fun and I'm doubtful of any real benefit)

The two kilos have already gone on, mostly fat, I'm putting that down to the extra beans(rice) and rice(reduce wind)





Training wise I tested my maxes on Friday and got a 65kg snatch and a 80kg clean and Jerk
AndiMoris thanks for the props but really I'm still a rank beginner, I've got a real long way to go.
From this week on I've started training at lunch times rather than afternoons as it is really eating into my college time too much
I'm aiming for 40mins Mon -Friday and ~2hrs on Saturday or Sunday

Sunday was swole day
OHP 10*10-7@ 35 Superseted with Rows 10*10-7@ 65

Yesterday was
squat 10@ 20,50,60,65,70,70,70,70 (I'm trying to widen my stance a bit so greasing the groove)
Jerk 3@ 20,30,40,50,55,60,65,65,60 (Hips not stable enough in the catch, Last month it was abs now its hips => Lunges!)
Michalina - Rest varies, from 2-5 mins, I usually take too long, good for strength but poor for work capacity, I'm trying to reduce it where possible, especially on the lunchtime trainings

AndiMorris I just checked out your log/tumbler your not far off me it you take into account bodyweight, I'll be checking out your log for inspiration! And fair play for being able to handle crossfit, some serious work capacity needed for that

Thanks buddy. At the moment I can only dream of an 80kg clean and jerk and 65kg snatch.