Vegan Bodybuilding & Fitness

Hey guys, I've had several requests to get back to posting, so I'm here! Thanks guys

OK, I'm back to 100% so kicking back up and starting a new Journal. Will keep posting pics as I go just to keep life interesting and not bore you all to tears.

Comp date is in the Fall, so I have some time, but not enough to play around.

Diet:
Protein 104g (this is less then I was, so pretty easy), this will be roughly 535 calories from protein
Omega 3 - 10g, this will be 176 calories
Total Daily Calories -1248
This leaves 537 calories from fruits and veggies. He offers a great list of more nutritional fruits and veggies to get the most punch for your calories.

I'll post training as I go, including the good, the bad, and the ugly. Today is actually cardio day so I'll post later including food intake for the day as I am making the adjustments to hit the right numbers.

Today's Stats:
Height: 5'5" (165cm)
Weight: 126 lbs (57 kilograms)
bicep: 11.75" (29.85cm)
chest: 36" (91.44cm)
waist: 27" (68.58cm)
hips: 35" (88.9cm)
thigh: 21.5" (54.6cm)
calf: 13" (33.02cm)

I'll be looking to get an overall lean, hard look, while still remaining feminine without one area over powering the other. Such as thighs overpowering the calves, etc. So I'll make adjustment to my routine as needed.

Cardio today:
40 interval training on incline tread.
stretching And may I say I kicked some serious butt

My cardio seems to always be better on lower cal and today was Day 2 of the new diet. I'm getting really close to my numbers. Energy level is actually increased and was unable to sleep more than 6 hours last eve. (that's little sleep for me).

The Good -my energy level is awesome!
The Bad - every driver on the road seemed to have it out for me...like I was invisible or something. Some serious evasive driving on my part today.
The Ugly -Clothes soaked through after my run....real cute

Today's Foods

Meal 1: coffee, protein shake made with water & green tea extract, 1 small banana
Meal 2: Lite Life "Turkey", raw spinach salad with a little bit of onion, mushroom, & celery. Topped with flax oil and dried basil
Meal 3: Protein Shake made with water, banana, Multi-Vitamin
Meal 4: Dried Mangos
Meal 5: Soy Burger (no bread), small sweet potato
Planned
Meal 6: 1/2 Protein Shake made with water & Flax oil added, & vit C powder
Glass of table wine (yes it's allowed right now )

Green Tea (nothing added) and 2 liters of water, were drank throughout the day.

Totals:
Calories 1264
Fat: 35
Carb:124
Protein: 103

Pretty darn close to where I am supposed to be. Since I do like my glass of wine in the evening (hey I gave up the beer) and can not have it when I come closer to contest, it stays for now. The dried fruit will get dumped in place of raw fruit or raw veggies.

Great to have you back posting again (even though I've seen you here and there on the forum occasionally)
In the fall? It will be easy-peasy for you! Plenty of time

_________________

The surest road to happiness is low expectations.

Hello offense! How are you these days? I was back posting occasionally, but had specific request for journal. I actually have it in 3 other forums (bodybuilding) which is great because I get different prospectives, constructive criticism and encouragement. Remembering I may very well be the only vegan on 2 of the others, I like posting on the vegan boards, hoping for a bit of backing.

So, I know people are popping in due to the views on the thread, just don't be afraid to speak up, even if it's "Happy Monday" or whatever, it's nice to know there is someone out there.

Have a great day everyone!

Eating on track, energy is still great.

Legs
Barbell Squat Warm-up 10x40x1, 6x90x3 -hit my old numbers (yes, sad I know), but found them difficult and my lower back kept spasming.
Straight Leg Dead Lift Warm-up 12x25, 6x75x3 -don't think I could have gone heavier, but no problems until after, lower back still not quite right
Lunges 6x25x3 -these went well
Standing Calf Raises Warm-up12xBW, 12x50x2 -nice burn

Abs
2-sets of 25 decline crunches
stretching

I kept a good eye on my form, so not sure what the problem was, maybe just because of time off. Lower cal surprisingly didn't effect my workout today. A bit surprised I am adjusting this easily.

Daughter's 12th Birthday dinner tomorrow (when did that happen? now I feel old!) so I am using it as a Rest Day, and cheat day all in one.

The Good: I hit my numbers -yay me!
The Bad: my numbers suck
The Ugly: my back is being uncooperative

Awesome updates. I can't wait to see how training and diet go for you.

Keep the info coming.

_________________
Ryan D. Andrews, MS, MA, RD, CSCS, CISSN
http://www.precisionnutrition.com/membe ... y.php?f=79

Hello rdandrew, thanks for dropping in!

Looks like you may be the closest member on the board to me. Great legs, well done!

I'm always watching for your progress, SeaSiren! You are such an inspiration to me! I can't believe you have a 12 year old daughter

_________________
COMPASSION FOR ALL

Thank-you! Glad you made it by. And neither can I



OK, this is where things get interesting (for me anyway). New training schedule to bring up those lagging parts. Of course I'll adjust as necessary along the way.

Shoulders (aka weakest body part):
Seated Dumbbell Press Warm-up 10x12lb (5.4kg) x1, 6x20lb (9kg) x 3
Lateral Raises 10x15lb (6.8kg)x 2 -good God, I hate these!
Triceps:
Skull Crushers Warm-up 10x15lb(6.8kg)x1, 6x35lb(15.9kg)x3 -trouble getting bar into position. I want to bump the weight on this so going to have to figure something out here.
Tricep Push Downs 10x50lb(22.7kg)x2 -wrist pain, just a pinched nerve I think
Legs:
Leg Extensions Warm-up 12x50lb(22.7kg)x1, 8x85lb(38.5kg)x1, 8x95lb(43kg)x1, 8x100lb(45.4kg)x1 -really nice strong muscle burn after each set
Seated Calf Raises 12x25lb(11.3kg)x1, 10x60lb(27.2kg)x3 -nice burn during sets
Stretching

Eating on track after cheat day yesterday. I did not go overboard on my cheat, so yay me! Daughter's B-Day Party today, and the cake she wanted to bake didn't turn out as planned, so I'll have to make other arrangements quickly....and need to run a vacuum before I have a house full of kids and parents today. I'm thinking a nice glass of wine will be appreciated at days end when the crowd leaves and the house goes wonderfully quiet.

The Good: great session this evening
The Bad: still can't believe my baby's growing up
The Ugly: shoulda seen the cake....

Thanks for the journal update! I hate lateral raises as well. Enjoy the glass of wine when the party dies down.

SeaS

Where do you train in MD?

_________________
Ryan D. Andrews, MS, MA, RD, CSCS, CISSN
http://www.precisionnutrition.com/membe ... y.php?f=79

Hey DV!
Thank-you, I very much enjoyed it, it was heaven!



home, Ocean City, MD

Good session bad hair day (darn NorEaster)
Back
Wide Grip Lat Pull-down Warm-up 10x65lbs(29.5kg)x1, 6x80lbs(36.3kg)x3
Seated Cable Rows Warm-up 6x85lbs(38.6kg)x3
Biceps
Barbell Curls Warm-up 12x20lbs(9.1kg)x1, 6x40lbs(18.1kg)x3
Hammer Curls 6x20(9.1kg)x3

Legs
Straight Leg Dead Lifts Warm-up 10x15lbs(6.8kg)x1, 6x75lbs(34kg)x1, felt good bumped the weight, 6x85(38.6kg)x2 felt like I could do more weight , but didn't want to push my luck this session. If it still feel good next time I'll bump it again
Lying Leg Curls 6x35lbs(15.9kg)x3
Abs
2 sets 25 decline crunches
stretching

Clean eating all day, great energy.

The Good: solid session today, got to bump the weight
The Bad: the NorEaster blowing through, blowing rain water all over my equipment
The Ugly: Bad hair day due to NorEaster

Your hair look,s great! How do you get away with training with a watch on? if I did it would get smashed to bits plus with my wrist wraps it just would not go.ROBBIEx

OMG, you know all the right things to say!

The watch is very expensive and warrantied for life. Not at the point for straps yet, so I do OK.

OK, I have a date with the tread now

Boring workout today, 40 min incline on tread, now I'm soaking wet..so good cardio session
stretching

Eating on track yet again. Windy, windy day, so getting back and forth to work was a bit slower than usual. And it was MONDAY all day long (such a dirty word)



The Good: Monday is over
The Bad: It was Monday all day long
The Ugly: Did I mention Monday?