jack's vegan bodybuilding bulk log

[jacklebodybuilder]

[youtube]https://www.youtube.com/watch?v=1tDktv1F7wI&feature=youtu.be[/youtube]

http://vegan-bodybuilding-venture.tumblr.com/

Hey, i have been a gym rat for quite some time now as a ovo vegeterian, but i have recently read Roberts book and have begun vegan bodybuilding. I have put together a diet myself using a food budget of 25 pounds a week. I would like some feedback please. I will be keeping a log of my workouts, and any alterations to my diet. My current weight is 163 pounds and approx 20% bodyfat. i aim to gain 5 pounds a month up until new years when i will reassess my goals.

here is my first attempt at a bulk nutrition programme:

100g oats, 200g alpro soy yogurt, 200ml vegan milk, agave, water 400ml

4xwholemeal slices, 100g peanut butter, 400ml water, fruit

wholemeal tortillas, 160g refreied beans, half avocado, 400ml water

75g humus, tortilla chips, fruit, 400ml water or protein shake (hemp)

protein shake (tsp wheat grass, 10g broccoli powder, 30g pea+ rice, 5g glutamine)

50g lentils, 100g quinoa, 100g broccoli, hemp oil, nutritional yeast, hemp protein, fruit, 400ml water

pre-workout: one cup strong organic coffee

FATS 116.6 CARBS 500.1 PROTEIN 200 KCAL 3334

remember to drink lots of water, because your insides are a swampy bog and a water shortage would affect the local frog population

[jacklebodybuilder]

for preworkout I am also having pineapple juice mixed with wheat grass and grape seed extract

[esqinchi]

That's a ton of food man, I think you'll put on some pounds (kilos?) easily if you are putting up equally big numbers. Are you sure your fats are that low given the refried beans, grape seed extract, avocado, and peanut butter? 100g of unsalted peanut butter, per calorieking.com has 50.4g fat (and 588 calories). Wouldn't fat intake be your main issue to watch over while bulking, as opposed to total caloric intake?

Best of luck to you man in getting huge.

[C.O.]

You started a training log, awesome!

[jacklebodybuilder]

That's a ton of food man, I think you'll put on some pounds (kilos?) easily if you are putting up equally big numbers. Are you sure your fats are that low given the refried beans, grape seed extract, avocado, and peanut butter? 100g of unsalted peanut butter, per calorieking.com has 50.4g fat (and 588 calories). Wouldn't fat intake be your main issue to watch over while bulking, as opposed to total caloric intake?

Best of luck to you man in getting huge.

im only using 250mg of grapeseed extract so i dont think there will be much fat in it, and my refried beans only have 0.4 g of fate per 100gs. When looking through Robert's book and suggested nutrition programs, he says to have a high intake of fats as 'the consumption of essential fat helps burn and speed up metabolism making fat burning more effecient'. He admits he's not a nutritionist though, so is this wrong?

For next week i've altred my meal plan as im getting pretty sick of refreid beans and humus. And i've made it to slightly reduce carbs and fat, and also increase my vegetable and nutrient intake.

100g oats, 200g alpro soy yogurt, 200ml vegan milk, agave, juice (wheat grass, pineapple, grape seed extract)

4xwholemeal slices, 100g peanut butter, 400ml water (or protien shake)

210g tofu, 420g stir fry vegetables

100g raw lentil & Bean sprouts, 400ml water

trek protein bar, protein shake (tsp wheat grass, 10g broccoli powder, 30g pea+ rice, 5g glutamine)

50g lentils, 100g quinoa, 100g broccoli, nutritional yeast, hemp protein, kale and broccoli juice (i use the left over stems)

[jacklebodybuilder]

just completed a HIIT session. it was as follows:

slow ten minute jog for warm then some quick stretching

then i did this x6

80m sprint (as fast as i could manage)
80m slow jog back
30 seconds skipping rope

I plan on increasing this to x10 by adding 2 extra of everything a week, then i might start adding some hills. what kind of HIIT training has anyone else used, and is this a decent session? would you make any alterations?

[esqinchi]

Well I wrote a response, and again the site crashed when I hit send...

Anyhow, short version:

1. Diet - Robert knows what he's talking about. Listen to him.
2. HIIT is awesome. I do it all the time (recently almost exclusively from the Insanity DVDs).
3. The above session is pretty good man, but I would add more variety of moves, so you can train more muscle groups than just legs; but yeah, jump rope is full body. Maybe pick 9 different exercises you can do for time, do them in giant sets (3 in a row) for a minute each, and rest for a minute between each set? Have you done the Insanity dvds? They are fun, ass kicking, and possibly a little too hard on the body - but you can go at your own pace, and pause when necessary. I might be a little older than you, and I think they are a bit hard on my knees.

[jacklebodybuilder]

Cool thank you, definetly going to add some burpees and abs exercises. Also i looked for the insanity dvd, and wow its expensive might save up and give it a try in the future.

[esqinchi]

Cool thank you, definetly going to add some burpees and abs exercises. Also i looked for the insanity dvd, and wow its expensive might save up and give it a try in the future.

You can find full vids from the dvds here:

http://v.youku.com/v_show/id_XMjgzMTMzMjcy.html Well, that's one of them, at least.

[jacklebodybuilder]

I have lost a pound after two weeks of following this??? Are my scales broken :p?

[jacklebodybuilder]

Back and Bicep Workout:

pre workout: 500ml death wish organic coffee and a shake with maca and spirulina

Bent over rows: warm up set, 10x45kg, 10x45kg, 10x45kg

Close grip lat pull downs: warm up set, 10x49kg, 10x49kg, 10x49kg (drop set)

seated row: 10x20kg, 10x20kg, 10x20kg (drop set)

seated bicep curl: 10x12kg, 10x12kg, 10x12kg (drop set)

post workout: cliff bar, pea+ rice protein shake and 5g glutamine

[jacklebodybuilder]

New meal plan, adding an extra two meals on rest days and three extra on days I train. as I lost weight under previous meal plan.

meal 1- 200gsoy yogurt, 100goats, 200mlsoy milk, 200mlpineapple juice, multivitamin

meal 2- cliff bar, maca(only on training days), water

meal 3- 4 slices of wholemeal toast, 100g peanut butter, hemp protein shake

meal 4- pea and brown rice protein, 5g glutamine (TRAINING DAYS ONLY)

meal 5- 200g stir fry vegetables, 50g white rice, 100g tofu, water

meal 6- 200g stir fry vegetables, 50g white rice, 100g tofu, hemp protein shake

meal 7 - 200g broccoli, 100g quinoa, hemp or coconut oil, juice(kale, broccoli, apple, ginger, lettuce)

meal 8- 100g bean and lentil sprouts

going to see how I manage this and how my body reacts in another two weeks and might double white rice I intake.

[esqinchi]

Dude, if you lose weight on that meal plan up there I'll be amazed

[jacklebodybuilder]

Made a wholefoods weight gain shake last night, felt like I'd swallowed a brick after about an hour. 1 whole can of beans, tablespoon peanut butter, soy proteins scoop, flax seeds, tsp hemp oil and a narna all blended together. Fuel for my chest workout yesterday.

[vegan_rossco]

Cool thank you, definetly going to add some burpees and abs exercises. Also i looked for the insanity dvd, and wow its expensive might save up and give it a try in the future.

You can find full vids from the dvds here:

http://v.youku.com/v_show/id_XMjgzMTMzMjcy.html Well, that's one of them, at least.

Chris you fucking legend!! Gonna do some of those next week I reckon

Yo jack, it's cool to see your journal bro, where are you from?
You should try throwing in some deadlifts and squats into your training, huge mass gainers!