Vegan Bodybuilding & Fitness

At Lelle's urging I finally will start a training log, too.

So here some dates:

age: 25 years
height: 1,61 m
weight: 62 kg

set targets:

- reducing weight to 55 kg or less
- losing the love handles
- losing belly fat und get more muscles
- tightening the bottom and thighs & gain muscles


I got my 15 kg dumbbells today. I already hat two 3-kg-dumbbells and made some easy exercises. But I think, that's not enough anymore. I also do 45 Sit-Ups every day. I think, I have some muscles - but there are some lovehandles above them...

So I think I have the typical problem areas: hips, thighs and bottom and I need some exercises for these areas.

I don't have enough money to go to a gym. I have to resort to the dumbbells, my furniture, skipping rope and thera-band.
In maybe two weeks I also can start jogging and swimming again.

The next problem is the eating, cause I love eating, especially all these fatty little sins like chocolate cookies or cream gravy and stuff like that. I never checked carbs or calories before. I know that I have to change that. But what about nuts and legumes. I work till 22 pm, so I often still feel a bit hungry after work. So what are good snacks?

I know it's a lot of text and there are many questions. But as I already wrote in my introduction - it's the first time I do such a fitness and diet program and I need help how to start please.
Feel free to ask if you need more information. I feel a bit insecure...

Kim

Thanks for the great intro! I look forward to reading about your progress. Good luck with your training!

Lift 3 days a week.
Monday/Wednesday/Friday
Sample Routine
2-3 sets 8-12 reps
DB Floor Press
DB Shoulder Press
DB Rows
DB Straight Leg Deadlifts
DB Squats or Lunges
Weighted Sit-ups
DB Side Bends
Stretch*
Cardio
Do cardio after you lift or later in the day/evening
HIIT High Intensity Interval Training 5 days a week
Jump rope or do wind sprints.
http://www.trainforstrength.com/Endurance1.shtml
Exercises
Upperbody
DB Floor Press (same as Bench Press but you lay on the floor.)
DB Shoulder Press
http://www.exrx.net/WeightExercises/Del ... Press.html
DB Rows (upperback)
http://www.exrx.net/WeightExercises/Bac ... erRow.html
DB Straight Leg Deadlifts (lowerback)
http://www.exrx.net/WeightExercises/Ham ... dlift.html
Lowerbody
DB Squats
http://www.exrx.net/WeightExercises/Qua ... Squat.html
DB Lunges
http://www.exrx.net/WeightExercises/Qua ... Lunge.html
Abs
Weighted Sit-ups (hold DB on your chest)
Side Bends
http://www.exrx.net/WeightExercises/Obl ... eBend.html
Nutritional resources
http://www.vrg.org/
http://www.vegweb.org/
Small frequent meals every 2-3 hours
Soy products
Legumes
Whole Grains
Nuts
Seeds
Oil (canola, olive)
Fruit
Dark leafy green veggies
Water
Snacks
Nuts
Fruit
Hummus

[quote="Flare"]The next problem is the eating, cause I love eating, especially all these fatty little sins like chocolate cookies or cream gravy and stuff like that. I never checked carbs or calories before. I know that I have to change that. But what about nuts and legumes. I work till 22 pm, so I often still feel a bit hungry after work. So what are good snacks?

I love the eating also! What works for me is fruits, grains, nuts, vegies, beans - with 1 oz of dark chocolate every single day. my most favorite snacks in the universe are dehydrated peaches (not the dried peaches - which are high in sugar). Here in the US a company called "Just Tomatoes" sells packages of dehydrated peaches, mango, raspberries, cherries, blueberries, and other vegies. Other great snacks are celery & hummus, almonds, cherry tomatoes, and all fresh fruits

The other thing with eating that has really worked for me is to keep a daily food diary, recording what I eat - and the calories, carbs, proteins, & fats for each item. Its pretty time consuming at first - but gets easier as time goes on. I found that focussing my time working on my food diary keeps my head from sidetracking into high calorie snacks.

My personal daily calorie goal is between 1600 and 1900 calories. If I go below 1600 cal/day - my body starts to go into "starvation" mode and my metabolism slows down - which means I stop losing weight

Good luck to you! I'm really glad you decided to post this log - and participate in this contest

Hey!
Thank you so much for this plan and tips. I need a little while to translate that und go in for that. I have to ask my dad for printing that out.
I will start writing my meals down tomorrow and will post it at the end of the week. But there will still be some sweets from Christmas...

Again...thank you very much.

This is my first week:

Monday 8/1/2007

15 Crunshes with 5kg DB on chest
2x 15 normal Crunches
20 DB Floor Presses
20 DB Flies
20 DB Squats
20 "Ass Ups" with one leg on belly (10 each side)
15 DB Curls

all exercises with 5 kg

20 side bends without weight (10 each side)
40 Hulahoops without hoop *g* (so hulas)


Eating:

Cornflakes (about 50 g) with soy-rice-drink (about 0,25 litre) - always the same mass
3 carrots
1/2 cucumber
1 banana
1 apple
4 crispbreads with margarine and spread




Tuesday 9/1/2007

2x20 crunches with weight
20 DB Floor Presses
20 DB Flies
40 hulas


Eating:

Cornflakes with a bit caramel sirup
2 bananas
1 apple
2 carrots
1 stem cabbage
10 almond biscuit
a meal with rice, 250 g Tofu, 200 ml coco milk, green beans, baby corncobs, chickpeas and an asian mixed herbs

I ate about the half of that - one portion


Wednesday 10/1/2007

1x20 & 1x10 DB Squats
25 Floor Presses
3 x 10 "Ass Ups"
20 DB Flies
20 Reverse Flies
4 x 15 Crunches with weight
15 DB Curls
40 hulas

Eating:

Cornflakes
salad with 1 carrot, 1/4 cucumber, iceberg lettuce, 1 small red paprika, 3 soupspoons chickpeas an one hand of cashews
1 portion of the yesterday's meal
1 apple
1 banana
1 coffee with 3 piece of sugar and soymilk
1 fruit cocktail



Thursday 11/1/2007

20 DB Squats
45 crunches with weight
20 "Ass-Ups"
20 DB Floor Presses
20 DB Flies
40 side bends
15 DB Curls
40 hulas

Eating:

Conrflakes
1 wholemeal breadroll with paprika spread, salad, cucumber, tomato and sunflower seeds
1 banana
1 stem cabbage
1 portion rice with green beans, chickpeas, bamboo, cashews, mushrooms and soy sauce
1 coffee with sugar and soy milk
1 1/2 tangerines



Friday 12/1/2007

60 Crunches with weight
20 DB Squats
2x 20 DB Floor Presses
20 DB Flies
30 "Ass-Ups" with one leg on belly
20 Reverse Flies
2x15 DB Rows
15 DB Curls
40 hulas

Eating:
Cornflakes
1 banana
3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds
3 carrots
Meal: look yesterday
3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds again


Saturday 13/1/2007

Jogging (!): 41,46 min. 300 kcal burnt
skipping rope: 50 jumps

Eating:

1 1/2 wholemeal breadrolls with spread, salad, cucumber and sunflower seeds
1/2 roll with banana
1 pretzel
Pasta with field salad, 1/2 tomato, 3/4 paprika, mushrooms, 1/2 onion, 4 soup spoons balsamico vinegar, 1 spoon olive oil, sunflower seeds and pine nuts.

1 alcohol free beer



Sunday 14/1/2007

Jogging: 41,55 min, 292 kcal burnt

10 DB Shoulder Presses
20 DB Rows
20 DB Lunges
20 DB Side Bends
45 DB Crunches
20 normals "Ass-Ups"
20 "Ass-Ups" with on one leg (is there a real name for that exercise???)
15 DB Flies
15 DB Curls
15 DB Floor Presses
40 hulas

(115 kcal)

Eating:

2 slices of bread with spread and sunflower seeds
1 portion French fries with Ajvar
1/2 portion mushrooms with Oil
1/2 portion rice with vegetable
1 salad
1 alcohol free beer
1 coffee with sugar and soy milk

(we've been to a croatian restaurant - it was daddy's birthday... )



EDIT: should I better write down the time of day when I eat something?

woahhh, very nice! keep it up
you did bench presses? didn't know you own a weight bench!

No... I just found out today that this exercise is called DB Floor Press. I first only found the description of the Bench Presses and thought 'Oh that's similar to that exercise I do every day!'
I have to change it... *g*

2. Week

Monday 15/1/2007


Jogging: 41,48 min, 292 kcal
skipping rope: 60 jumps


Eating:

Cornflakes
3 slices of bread with spread and sunflower seeds
Rest of the pasta from Saturday
1 stem cabbage




Tuesday 16/1/2007


4x15 Weighted Crunches
2x20 Floor Presses
2x20 DB Flies
2x20 "Ass-Ups" with one leg
2x20 DB Squats
2x10 Shoulder Presses
2x10 DB Rows
2x20 DB Lunges
2x40 Hulas
15 DB Curls
40 Side Bends

(147 kcal burnt)


Swimming: 2x10 minutes, 2x50 underwater cycling, 3x10 leg liftings and droppings


Eating:

1 apple
1/2 ananas
2 small bowls of rice, paprika, maize, mushrooms
3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds again
3 cookies



Wednesday 17/1/2007

Jogging: 55,28 minutes with speed changes, 399 kcal burnt
skipping rope: 60 jumps


Eating:

Cornflakes
2 slices of bread with spread and sunflower seeds
1/3 cucumber
2 carrots
2 apples
1/2 ananas
Meal: potatos, zucchini, lentils and tomato sauce


Thursday 18/1/2007

swimming: 10 minutes, 10 leg liftings and droppings, stretching, 40x rowing against strong current
It was more wellness than training this time.

60 Weightes Crunches
2x20 DB Flies
2x20 DB Floor Presses
2x20 Reverse Flies
20 DB Lunges
20 DB Squats
40 Side Bends
2x15 DB Shoulder Presses
2x15 DB Rows
15 DB Curls

Eating:
10.30 am: am Cornflakes
1.00 pm: 2 slices of bread with spread and sunflower seeds
1.45 pm: 1 banana
4.00 pm: 1 baguette roll with chili sauce
5.00 pm: 2 carrots
7.00 pm: yesterday's rest
10.30 pm: nuts



Friday 19/1/2007

no sport 'cause of preparing the full-working-day on saturday

Eating:
9.30 am: 1 banana
1.00 pm: cornflakes and 1 slice of bread with spread
4.45 pm: a small portion pasta with lentils, kidney beans, sunflower seed and chili sauce
7.30 pm: another small portion pasta



Saturday 20/1/2007

No sport 'cause of working

4 slices of bread with spread
1 stem cabbage
potato salad with green beans, maize, kidney beans, carrots, celery, viengar and 2 soup spoons olive oil.
0,25 l alcohol free sparkling wine


Sunday 21/1/2007

2x20 DB Squats
4x15 Weighted Crunches
2x20 DB Flies
2x20 DB Floor Presses
2x15 DB Shoulder Presses
2x20 Side Bends
2x20 DB Rows
2x20 DB Lunges
2x15 DB Curls
40 Hulas


Eating:

5.00 pm: 2 slices of bread with spread
7.00 pm: 1 big potato, sauerkraut, 1/2 sesame tofu and 1 soy-choco-ice for dessert




I think, I can heighten weight soon. But the Curls and Shoulder Presses are still very hard for me!

awesome! great work - I'm sure you'll make good progress

3. week

Monday 22/1/2007

Running: 51,45 Min, 368 kcal


Eating:

1.00 pm: Cornflakes
3.30 pm: 2 slices of bread with spread and sunflower seeds, 2 carrots, 1/3 cucumber
6.45 pm: 2 big potatos, 1/2 sesame tofu, 3 small sausages, sauerkraut



Tuesday 23/1/2007

heighten the weight to 6 kg

Weighted Crunshes 6x15x4
DB Floor Press 6x20x2
DB Fly 6x15x2
Ass Ups 20x2
Reverse Fly 3x10x2
DB Squat 6x20x2
DB Row 6x30x2
Side Bend 6x40x2
Hulas 40x2
DB Shoulder Press 6x10x2
DB Lunge 6x20x2
DB Curls 6x10x2


Eating:

10.00 am: 1 banana
11.45 am: Cornflakes
1.30 pm: 1 slice of bread with spread
3.10 pm: 1 slice of bread with spread
5.10 pm: 1 slice of bread with spread and one yogurt, 3 tangerines
9.00 pm: 1/2 pizza with lots auf vegetables and a little bit soy cheese, 4 small pizza rolls


Wednesday 24/1/2007

swimming:

10 minutes swimming
10 leg liftings and droppings
50 underwater cycling
15 minutes swimming
10 leg liftings and droppings
50 underwater cycling


Eating:

11.00 am: 1 banana, 1 coffee with milk and sugar
12.45 pm: cornflakes
3.30 pm: 2 slices of bread with spread, cucumber, salad and seeds
1/3 cucumber
7.15 pm 1/2 pizza
10.30 pm: some nuts



Thursday 25/1/2007

running: 1:06, 437 kcal

Weighted Crunshes 6x15x4
DB Floor Press 6x20x2
DB Fly 6x15x2
Ass Ups 20x2
Reverse Fly 3x10x2
DB Squat 6x20x2
DB Row 6x30x3
Side Bend 6x40x2
Hulas 40x2
DB Shoulder Press 6x10x3
DB Lunge 6x20x2
DB Curls 6x10x2

(158 kcal)


Eating:

1 coffee with milk and sugar
12.30 pm: cornflakes
3.45 pm: 2 slices of bread, 1 stem cabbage
7.00 pm: wheat with mushrooms, zucchini, tomato, corn, paprika, olives, chili sauce
10.00 pm: coffee, 1/3 cucumber. 2 carrots


Friday 26/1/2007

No Sport 'cause of work and works outing (we went bowling).

9.30 am: 1 banana
1.00 pm: 3 slices of bread with spread
5.00 pm: 1 banana, 6 almond biscuits
7.00 pm: Antipasti, 1 salad
11.00 pm: 1 apple


Saturday 27/1/2007

running: 1:08 (403 kcal)

Weighted Crunshes 6x15x4
DB Floor Press 6x20x3
DB Fly 6x15x2
Ass Ups 20x2
Reverse Fly 3x10x2
DB Squat 6x20x3
DB Row 6x30x3
Side Bend 6x40x2
Hulas 40x2
DB Shoulder Press 6x10x3
DB Lunge 6x20x2
DB Curls 6x10x2

=> HEADACHE!!!

11.30 am: yogurt
4.00 pm: 2 portions of the thursday meal
9.00 pm: 3 slices of bread with spread and cucumber, tomato, salad and seeds
5.00 am: 3 crispbread with spread



Sunday 28/1/2007

Off Day

2.30 pm: cornflakes
5.30 pm: some nuts, marzipan
7.30 pm: 2 portions pasta with arrabiata sauce
10.00 pm: some nuts, 1 carrot

Flare, I think an "Ass-Up" is called a "pelvic tilt."

I prefer the term ass-up.

Great workouts and eating Flare. Keep it up!

4. week

It was a bad sports week, 'cause I had a lot to prepare for work. Stressful week.



Monday 29/01/2007

Weighted Crunches: 5x15x4
DB Floor Press: 6x20x3
DB Fly: 6x15x3
DB Squat: 6x20x3
DB Shoulder Press: 6x13x3
DB Lunges: 6x20x3
DB Row: 6x40x3 (20 p.side)
DB Side Bend: 6x40x3 (20 p.side)
Hulas 40x3
Weighted Crunches again: 6x30x1
10 pushups on knees


Eating:

11:00 am: 1 banana
1:00 pm: 3 slices of bread with spread, salad, cucumber and sunflower seeds
4:20 pm: portion pasta with arrabiata sauce
9:00 pm: pasta with ketchup
10:30 pm: 2 slices of bread with spread, 1 slice with margarine



Tuesday 30/1/2007

no sports

Eating:

11:00 am: cornflakes
12:30 pm: rice with vegetables (cabbage, leek, tomato, paprika, carrots) and japanese Teriyaki-sauce
5:30 pm: rest of the rice
6:30 pm: 2 slices of bread with spread
9:00 pm: 2 carrots, 8 marzipan-potatoes


Wednesday, 31/1/2007

Running: 1:11 h (486 kcal)


Eating:

11:00 am: cornflakes
1:00 pm: potato cleavage (??? dunno the right word) with herbage soy yogurt
6:00 pm: 2 slices of bread with spread


Thursday 1/ 2/2007

9:00 am: 1 pretzel
12:30 pm: „hanf-spacebar“ snack
3:00 pm: 2 slices of bread with spread and salad
7:00 pm: cauliflower, carrots and grain mix
8:30 pm: see above


Friday 2/2/2007

1:00 pm: cornflakes
3:00 pm: 2 slices of bread with spread and flaxseeds
5:00 pm: 1 slice of bread again
7:00 pm: a small plate of fries with ketchup
11:00 pm: bread chips (hate birthdays) and an alcohol free beer


Saturday 3/2/2007

Weighted Sit-Ups: 6x15x4
DB Floor Press: 6x20x3
DB Fly: 6x15x3
DB Squats: 6x20x3
Reverse Fly: 3x10x2
DB Shoulder Press: 6x13x3
DB Row: 6x40x3
DB Curl:6x10x3
Hulas: 40x3
DB Lunge: 6x20x3
„Ass Ups“ normal: 10x2
„Ass Ups“ with one leg: 20x2
DB Side Bend: 6x40x3


Eating:

1 cacao
1:15 pm: 2 slices of bread with spread and flaxseeds
2:00 pm: 1 apple
5:00 pm: „gyros“ with onions and paprika, tomato-wheat and herbage soy yogurt
8:30 pm: rest


Sunday 4/2/2007

Running: 48 min - with more speed and two sprints
maximum heart rate measurement: 203
(361 kcal)

really was exhausted after that...


Eating:

5:00 pm: 1 banana (do not wonder, i didn't get up until 2:00 pm)
7:00 pm: mexico-tofu-sticks, green beans, potatos with a little margarine and salt
½ bar of marzipan chocolate
1 alcoholfree beer
11:00 pm: some nuts