Vegan Bodybuilding & Fitness

10 min walking in place
5 min plie squats
streching

3 x:
Weighted Step Ups: 7 kg p. DB x 15
DB Squats: 7 kg p. DB x 15


3 x:
Single Leg Split Squats: 7 kg p. DB x 10 p. side
DB Deadlifts: 7 kg p. DB x 15


Push Ups: 4 x 6

Crunches: 2 x 30


Total time: 1:20 h
kcal: 275


Eating:

- 1 ice coffee with soymilk
- 1 banana
- 1 nectarine
- some nuts
- meal with mashed potatoes, chard and tomatoes with onions
- 1 banana
- one slice of bread with tomato
- 1 lollipop
- 1 bread roll with veggie-spread
- 1 ice coffee with soymilk
- some nuts
- two spoons of sugar beet syrup

Eating:

- Wellnessflakes with soymilk
- 1 plate Chili with brown rice
- some nuts
- 2 pieces of chocolate
- 1 apricot
- protein-soymilk-banana-kiwi-shake



Training:

10 min walking in place
5 min plie squats
streching


4 x:
Weighted Step Ups: 7 kg p. DB x 15 p.side
DB Squats: 7 kg p. DB x 15

4x:
Single Leg Split Squats: 7 kg p. DB x 10 p. side
DB Deadlifts: 7 kg x 15

streching


Total time: 1:42 h
kcal: 348

Glad you're back!

Have I been away?
But happy to hear. It seems that somebody is still reading my log here.



Eating:

- cornflakes with soymilk
- 1 banana
- whole wheat bread roll - pure
- 1 apple
- whole wheat pasta with (rest from yesterday) with cucumber-pepper-spread and maggi
- 1 ice coffee with soymilk



Training:

Push Ups: 3 x 10


4 x:

DB Shoulder Press: 7 kg p. DB x 10
DB Side Bend: 7 kg x 20 p. side


4 x:

DB Row: 7 kg x 20 p. side
DB Straight Leg DL: 7 kg p. DB x 15


4 x:

DB Floor Press: 7 kg p DB x 15
Weighted Crunches: 7 kg x 20


Total time: 1:05 h
kcal: ~ 157



"Eating":

- soymilk-kiwi-mango-protein-shake
- coffee with milk and sugar

Do you know what your pace is for your slow endurance runs?

I have been getting up into the 1h30 range for one of my weekly runs and I'm curious.

Hey Pamela!

At my slow runs it's about 7,5 km/h (4,7 mi/h) , when I run more faster 8,7 km/h (5,4 mi/h). So it's truly very slow.


But I haven't been out for running for a long time now...

Yesterday:

5 min walking in place
5 min plie squats
streching


4 x:

Weighted Step Ups: 8 kg p. DB x 15 p. side
DB Squats: 8 kg p. DB x 15


3 x

Single Leg Split Squats: 8 kg p. DB x 10 p. side
DB Deadlifts: 8 kg p. DB x 15

Crunches: 40

Streching


Total time: 1:32 h
kcal: ~ 300

Running:

1:10 h
average pulse: 165
kcal: 448


good condition but rain all the time...


2x10 Push ups

Yay, you went for a run!

Yesterday:

5 min walking in place
5 min plie squats
streching


3 x:

Weighted Step Ups: 8 kg p. DB x 15 p. side
DB Squats: 8 kg p. DB x 15


3 x

Single Leg Split Squats: 8 kg p. DB x 10 p. side
DB Deadlifts: 8 kg p. DB x 15

Crunches: 30 x 2


Total Time: 1:26 h
kcal: 237

Good work Flare, keep it up! Great progress for the contest as well!

Yeah, great work in the contest! Well done and keep up the great progress! Thanks for taking part in the transformation challenge as well.

Thank you so much you both!!!



Was out for a run yesterday. I still had too much food of Granny's birthday in my stomach. F.e. this



(a selfmade Russian Chocolate-"Cheese"cake)


1:47 slow and strenuous hours

a disastrous average pulse of 180

kcal: ~ 746


But it was good.

Hey flare, I saw your before and after contest pics... great work!! I can see quite a difference.

Thanx pamela. I can see more difference on my scales than on the pictures but I'm happy.



Yesterday:


Food:
- slice of bread with spread, salad and cured tofu
- 1 red pepper
- 1 nectarine
- rice with chinese veggies and marinated tofu and soy sauce
- 8 Brazil Nuts
- last piece of my Chocolate-Cheese-Cake


Sport:

Push Ups: 10 x 3

3 x
DB Shoulder Press: 8 kg p. DB x 10
DB Side Bend: 8 kg x 20 p. side

3 x
DB Row: 8 kg x 20 p. side
DB Straigh Leg Deadlift: 8 kg p. DB x 15

2 x
DB Floor Press: 8 kg p.DB x 15
Weighted Crunches: 8 kg x 15

+ DB Floor Press: 8 kg p. DB x 13
+ Weighted Crunches: 8 kg x 30

some Box- and Kick-Combies


Total Time: 1:15 h
kcal: ~ 200

Food:
- granola with soymilk
- proteinshake with soymilk, kiwi, mango, flaxseeds and wheat germs.