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As one of the online mentors / coaches in the "12 Days of Vegan Bodybuilding and Fitness" promo and the "New You for the New Year" challenge, I'm going set an example and begin posting here. I'm not new to this concept; I've kept a daily training and nutrition journal for quite some time now. I've just never posted any of it here before. And while this will be more of a blog style journal, and not quite as detailed as the one I keep separately, I'm sure many of you will still find some benefit in reading it.

Edited by MichelleRisley
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This is what I've eaten so far today (it is almost 1pm EST):

 

Meal 1 Steel cut oatmeal with cinnamon, raw walnuts, and banana

Meal 2 Apple with raw almond butter

Meal 3 Lentil soup, marinated kale and broccoli

 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

Although I didn't get back to posting the full day's meals, here are my current (off-season) macros per day:

 

Carbs 300 gm

Protein 150 gm

Fat 60-70 gm

 

Water: at least 4 liters

Edited by MichelleRisley
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Thanks, Robert! YOU rock! And you're very welcome!!!

 

I love hearing that I've been an inspiration to people. I just want everyone to know that I'm not any different than anyone else. If I was able to do it, then YOU can, too! Yes, it takes discipline and hard work. But nothing worth having usually comes very easily.

 

So come on people, let's do this! Let's all become wonderful examples of what being vegan can look like and feel like! : )

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Okay, so I didn't post yesterday. It was New Years Eve, and yep, I took it as a rest day. But back to it...

 

Here's an updated entry for 12/30:

 

No cardio

 

I tried something a little different...I did giant sets and supersets with bis, tris, and delts, with a focus on bis and delts:

 

Warm-up:

3 x 20 external & internal rotations with very light weight to warm up arms and shoulders

 

Giant set-4 sets, drop sets on the last set:

Machine barbell curls, 15 reps

Dumbbell curls, 15 reps

Side laterals, 15 reps

 

Giant set-4 sets:

Barbell curls, 10-12 reps

Rear laterals, 15 reps

Arnold presses, 15 reps

 

Superset-4 sets:

Hammer curls, 15 reps

Front raises, 15 reps

 

Superset-4 sets:

Cable curls with T-bar, 15 reps

Dumbbell overhead extentions, 15 reps

 

Last set, 4 sets, with drop sets on the last set:

Close grip dumbbell presses, 12-15 reps

 

Stretching:

10 minutes

Edited by MichelleRisley
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1/2/12:

 

Morning weight: 114 lbs (I need to get % body fat done soon to get a baseline...My weight is a little up from some of the Holiday yummies I've indulged in a bit ...I'm looking at an early June show, so it's still way too early to think about leaning out...I'm guessing, since I've put on some muscle and stayed fairly lean, I will have no more than 8-10 lbs to lose for the show.)

 

Meal 1:

Green smoothie made with spinach, banana, pea protein powder, glutamine, water

 

Meal 2 (pre-workout):

Sweet potato, black beans, avocado slices

 

Meal 3 (post-workout):

Immediately followed workout with brown rice protein powder, glutamine, BCAAs, and water. Then shortly thereafter, had quinoa with steamed broccoli and a "cheese sauce" made with nutritional yeast, flaxseed oil, water, and Braggs Aminos

 

Meal 4:

Edamame and kale salad, brown rice

 

Meal 5:

Blackeye peas, collard greens, seitan (yep, that was leftover from my New Years Day menu...what can I say...I'm from the South! )

 

Meal 6:

Tabouli, hummus with carrots and red bell peppers, lentil soup

 

Before bed:

Water with glutamine, raw almonds, a pear

 

Total macros for today:

Carbs 303 gm

Protein 148 gm

Fat 68 gm

 

Water: 4.5 liters (about 1.2 gallons)

 

 

Today's workout was chest, shoulders, tris:

 

Warmup: Internal and external rotations 3 x 20

 

Incline db presses 5 x 10

 

Incline db flys 4 x 15

 

Push-ups on inverted Bosu 3 x 15

 

Clean and Press 2 x 12, plus 1 set to failure

 

Superset: 3 sets of 15 each, plus 1 set to failure on each

Side laterals

Rear laterals

 

Skull crushers 3 x 15

 

Close grip db presses 3 x 10

 

Stretching: 10 minutes

Edited by MichelleRisley
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Michelle,

 

I'm so, so, so happy you're on here!

 

You're one of the people who really sparked new fire into the Vegan Bodybuilding & Fitness lifestyle this past year, much like Derek did on the men's side.

 

I love it!

 

Can't wait to collaborate more in the future. Hoping to see you soon!

 

Keep crushing it!

 

You are greatly appreciated!

 

-Robert

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1/3/12:

 

Morning weight:

113.4 lbs

 

Had water with glutamine and BCAAs prior to pre-breakfast (low intensity) cardio: 30 minutes on treadmill

 

Meal 1 (prior to weight training):

Steel cut oatmeal with cinnamon, hemp seeds, raw agave

An apple

 

Meal 2 (post-workout):

Immediately followed workout with a green smoothie made with spinach, kale, banana, apple, pea protein powder, glutamine, BCAAs. (For those of you not familiar with making green smoothies, a Vitamix is what you need! It's a high-powered, high-speed blender that does soooooo much more than just blending. It can replace several kitchen appliances, depending on which model you purchase. They are a little expensive, but worth every penny. I purchased a factory refurbished Vitamix about two years ago. And it came with a 7-year warranty. If this is something you're interested in, let me know. I have a friend who may be able to get you a code for free shipping. )

 

Meal 3:

Lentils, faux "chicken" strips (from Trader Joe's), and brown rice, seasoned with turmeric, curry, cayenne pepper, lemon, and sea salt

Mixed greens salad and homemade dressing made with avocado, nutritional yeast, and apple cider vinegar

 

Meal 4:

Thai style soup made with chickpeas, sweet potatoes, spinach, coconut milk, curry paste, and vegetable stock

Mixed greens salad with avocado dressing (see Meal 3)

 

Meal 5:

Homemade raw, high protein "cookies" (lol...I'm still tweaking and experimenting with the recipe, but they were made with oatmeal, protein powder, raw almond butter, dates)

Ginger tea

 

Meal 6:

Sandwich made with dehydrated eggplant slices as the "bread", avocado "mayo", sprouts, marinated mushrooms, shredded baby bok choy

Kale chips (coated with a mixture of nutritional yeast, Braggs Aminos, apple cider vinegar, cajun seasoning prior to dehydrating)

 

Meal 7:

Edamame

Miso soup

 

Before bed:

Water with glutamine

 

Total macros:

Carbs 297 gm

Protein 152 gm

Fat 69 gm

 

Total water:

5 liters (about 1.3 gallons)

 

Weight training: quads, hams, glutes

 

Warmup:

5 minutes on stationary bike

some deep yoga stretches to warm up and stretch my hip flexors and psoas, as these always get tight when I do legs/glutes.

 

Barbell squats:

4 x 15, adding weight each set (3 different foot posititions, 5 reps each)

additional drop set with each of the 3 foot positions

 

Split squats on Smith Machine:

4 x 12 each leg, adding weight each set

 

Bench step-ups:

with dumbbells, 5 x 12 each leg

 

Superset: 4 sets, 10 reps each, adding weight each set

Leg press with feet in neutral postion

Leg press with heels at top of platform (no contact from balls of feet and toes)

Leg curls

 

Stretching:

15 minutes

Edited by MichelleRisley
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1/4/12:

 

Morning weight:

112.6 lbs

I'm almost back to my pre-Holidays weight. It's coming off quickly, despite the fact that my macros haven't changed, which means most of it was water retention. My body is a sponge and retains a lot of water when I'm not eating clean or if I'm even only slightly dehydrated. I didn't deviate from my macro totals at all during the holidays; I factored in everything I ate. The macros the past few days are exactly the same as I ate during the Holidays. The only difference: I've been eating clean and drinking enough water...See what big a difference that can make?! I've lost 1.4 lbs in two days without changing my macro totals at all. And I've only done cardio once in the past week (yesterday).

 

Training: back and bis (no cardio)

 

Warmup:

5 min on eliptical

 

Underhand rows with ez curl bar 5 x 10

 

Partial dead lifts 6 x 8

 

Decline db pullovers 5 x 10

 

Superset: 5 x 10 each

Db rows

Seated cable rows

 

Ez bar curls 5 x 10

 

Hammer curls 4 x 15, plus 1 drop set to failure

 

Stretching:

10 minutes

 

Nutrition:

 

I am heading to bed...I have an early day (well, early for me LOL) tomorrow and it's going to be a busy one!...So I'm just going to post my macros, rather than detail each meal.

 

Carbs: 306 gm

Protein: 150 gm

Fat: 66 gm

 

Water: 5 liters

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1/5/12:

 

Morning weight:

111.8 lbs

 

My weight is still dropping and I'm now lower than my pre-Holidays weight. I was supposed to do cardio (intervals) today. But since my weight is lower than it needs to be, NO CARDIO TODAY. From the progress photos I took this morning, it doesn't appear that I've lost any muscle. In fact, it looks like I may have gained a little size. If my weight continues to drop over the next day or two, I will increase my macros slightly. Today is also a scheduled rest day from weight training.

 

Nutrition:

 

Meal 1:

Smoothie with brown rice protein, banana, pear, glutamine

 

Meal 2:

Apple with raw almond butter

 

Meal 3:

Quinoa and broccoli, curried cawliflower, seitan

 

Meal 4:

Chocolate "mousse" made with silken tofu, raw cacao, dates

 

Meal 5:

Broccoli chowder, black beans, avocado slices

 

Meal 6:

Red beans and rice (throwing in some cajun style meals as we get closer to the BCS Championship game---GEAUX TIGERS!)

 

Meal 7:

"Ice cream" made with frozen banana, almond milk, vanilla

Water with glutamine

 

Total macros:

Carbs: 307

Protein: 149

Fat: 70

 

Water:

4.5 liters

Edited by MichelleRisley
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1/6/12:

 

Morning weight:

112.2 lbs

That's more like it...LOL...up by 0.4 lbs...It is normal and typical for me to flutuate by as much as a pound or two, up or down, from day to day. This is especially true when I'm working night shifts, and I don't weigh until I wake up in the afternoon (as this would be my "morning" after working all night, and sleeping most of the day). But dropping consistently, as I had been for almost a week, is something I only want to see when I'm actually trying to lose weight (body fat). I am working night shifts tonight and tomorrow night, so I expect my weight to be around 114 lbs when I wake up tomorrow afternoon.

 

Okay...I'm off to it...Very busy day today, training in the afternoon, then working until 7:30am Saturday morning. I will update when I can. Have an awesome day, everyone!

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Updated entry for 1/6/12:

I'm going to continue to be a bit behind and less detailed in my entries for the next few days. I began a block of shifts at the hospital on Thursday (evening shift), and then two night shifts on Friday and Saturday (getting off work Sunday morning and sleeping until afternoon). Then it's ON as I'm off until Thursday. I will have lots to catch up on, and of course I will be cheering for my boys in PURPLE & GOLD on Monday night. LSU-BAMA in the Superdome, New Orleans....GEAUX TIGERS!!!

 

Morning weight:

112.2 lbs

 

Nutrition:

 

Total macros:

Carbs 295 gm

Protein 152 gm

Fat 67 gm

 

Total water:

5 liters

 

Training:

 

Currently, my weight training consists of a 3-day split, training major body parts once per week. Then I add an extra day, usually with supersets and giant sets, to train those areas where I'd like to see either more development &/or size.

 

On Friday, I did a concentration on bis & tris, and threw in a few exercises for rear delts and legs / glutes:

 

Warmup:

3 x 20 internal and external rotations

 

Giant set: 5 x 8-12 reps each

Machine curls

Hammer curls

Rope extensions

 

Giant set: 5 x 8-12 reps each on first two exercises

Incline bench curls

Db skull crushers

Dips (on bench with feet on exercise ball for extra core work) x 20

 

Diamond push-ups: 3 x 15

 

Superset: 5 x 12

Rear laterals

Cable rope rows (focus on rear delts)

 

Superset: 5 x 12

Smith machine squats

Smith machine lunges

 

Stretching:

10 minutes

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1/7/12:

 

Afternoon weight (upon waking after working a night shift):

113.4 lbs

As expected, my weight is up after working last night. Some days, it can be as much as 2 lbs up after a night shift. I'm also working tonight and, therefore, will weigh tomorrow afternoon when I wake up.

 

Training:

Today was a cardio-only day: 30 minutes of high intensity stair intervals.

 

Nutrition:

Total macros:

Carbs 303 gm

Protein 151

Fat 68 gm

 

Water:

5.5 liters

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1/9/12:

 

Morning weight:

112.4 lbs

 

Training:

Legs/glutes

 

Warm-up:

10 minutes on treadmill

5 min of yoga stretches

 

Giant set: 4 x 10

Leg extensions

Bb squats (wide stance)

Smith machine squats (shoulder-width stance)

 

Stationary lunges: 4 x 15

 

Leg press: 5 x 15

 

Bb stiff leg deadlifts: 5 x 8

 

Leg curls: 5 x 15

 

Calf press: 4 x 25

 

Stretching:

15 minutes

 

Nutrition:

 

Macros:

Carbs 297 gm

Protein 149 gm

Fat 66 gm

 

Water:

4.5 liters

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1/10/12:

 

Weight:

112.4 lbs

 

Training:

No weight training. 30 minutes pre-breakfast cardio.

 

Nutrition:

Water with glutamine and BCAAs prior to cardio.

 

Meal 1: (post-cardio)

Green smoothie with banana, baby spinach, brown rice protein powder, BCAAs, glutamine

 

Meal 2:

Steel cut oats with cinnamon, raw walnuts, an apple

 

Meal 3:

Lentil and eggplant soup

Marinated kale and broccoli

 

Meal 4:

Mixed greens salad with seitan, purple onion, red bell pepper

Homemade raw cashew dressing

Sweet potato

 

Meal 5:

Black bean soup with sliced avocado

 

Meal 6:

Edamame & sushi

 

Before bed:

Hummus and veggies

Water with glutamine

 

Macros:

Carbs 297 gm

Protein 148 gm

Fat 67 gm

 

Water:

5 liters

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1/11/12:

 

Weight:

112.6 lbs

 

Training:

Chest / delts

 

Warmup:

Internal & external rotations

Sun Salutations

 

Incline db presses: 4 x 10 (last set to failure)

 

Incline flys: 4 x 15

 

Pushups: 4 x failure

 

Machine shoulder presses: 4 x 10

 

Side laterals: 5 x 15 (last set to failure)

 

Rear laterals: 5 x 15 (last set to failure)

 

Stretching:

10 minutes

 

Nutrition:

 

Macros:

Carbs 296 gm

Protein 153 gm

Fat 71 gm

 

Water:

5 liters

Edited by MichelleRisley
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1/12/12:

 

Weight:

112.6 lbs

 

Training:

Back

 

Warmup:

Sun Salutations

 

Ez bar underhand row: 5 x 10

 

Seated cable row: 5 x 10

 

Flat bench pullovers: 4 x 15

 

Power cleans: 5 x 8

 

Rope pulldowns: 4 x 10

 

Machine deadlifts: 5 x 10

 

Stretching:

10 minutes

 

Nutrition:

 

Macros:

Carbs 299 gm

Protein 148 gm

Fat 67 gm

 

Water:

5 liters

Edited by MichelleRisley
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1/13/12

 

Weight:

112.8 lbs

 

Training:

Rest day

 

I'm changing my workout split again. This week has been slightly modified. But beginning next week, I'm going to a 4-day split, plus an additional "bonus day" to hit some body parts a second time. And I will only be doing cardio once per week. This is my plan for the next 6 weeks or so. Depending on how I look around mid-February, I will begin my pre-contest phase somewhere between the end of February and mid-March, which would give me 12-14 weeks pre-contest for a June show.

 

Nutrition:

 

Total macros:

Carbs 298 gm

Protein 149 gm

Fat 69 gm

 

Water:

5 liters

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1/14/12

 

Weight:

112.8 lbs

Weight is steadily increasing, which is great!! The tweaking in my splits is working. I want to add a little more size (I'd like my weight to be around 115 lbs) before I begin pre-contest in 6-8 weeks. Looking at my progress photos, the added weight doesn't appear to be body fat. I will also be getting my % body fat done again soon.

 

Training:

"Bonus day" for a little extra emphasis on a few body parts

 

Warmup:

10 minutes on eliptical

 

Superset: 5 x 10

Cable curls

Cable pressdowns

 

Superset:

Db curls 5 x 10

Dips 5 x 20

 

Superset: 3 x 10, plus one to failure

Side laterals

Rear laterals

 

Smith machine squats: 5 x 15

 

Lunges: 4 x 15

 

Bench step-ups: 3 x 15

 

Leg curls: 1 x 50, used rest-pause until I reached the full 50 reps; first failure was around 33 reps

 

Stretching:

15 minutes

 

Nutrition:

 

Total macros:

Carbs 303 gm

Protein 149 gm

Fat 64 gm

 

Water:

5 liters

 

 

_________________

Edited by MichelleRisley
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1/16/12

 

Weight:

113.8 lbs

 

Training:

Legs/glutes

 

Warmup: Sun salutations

 

Leg extensions: 5 x 12-15

 

Bb squats: 5 x 10

 

Smith machine squats: 4 x 10, 1 x 20

 

Superset: 4 x 10 each

Bb stiff leg deadlifts

Db bench lunges

 

Superset: 4 x 10 each

Leg curls

Cable squats

 

Calf raises (smith machine): 4 x 15, 1 x 25

 

Stretching: 15 min

 

Nutrition:

 

Total macros:

Carbs 301 gm

Protein 148 gm

Fat 63 gm

 

Water:

5 liters

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