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Strong is the new Skinny...Kellys journal


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Jan 1st. I have never done an online training journal so this should be fun! I workout and eat good pretty strictly and I'm always looking to improve in both nutrition and fitness and this will be a nice challenge and change of pace. I would say I am at about 85-90% vegan at this point I have been making the transition for about a year. I still eat organic eggs and occasionaly fish. Today is my scheduled off day for training sonothing to report with that today. back at it tomorrow

 

meals today

 

ezekial cereal with coconut milk. 1/2 banana, cinnamon

green juice smoothie

 

chia seed pudding with 2 tsp almond butter

green tea

 

vegan nachos and guacamole while watching some NFL football. my lions lost

 

spaghetti squash with homemade vegan sausage from vegan muscle and fitness blog (check it out great ideas)

homemade tomato sauce, mushrooms, capers

large green salad with EFA vega oil blend and lemon juice

 

vegan hot chocolate with cacao powder

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Jan 2nd Monday

40 min cardio on bike

then 6 rounds of 40 sec on 12 sec off circuit:

Kettlebell swing 18kg

pushups

dumbell thrusters with 15lb dumbells

wall ball with 10lb med ball

air squats

sumo deadlift highpull with 12kg kettlebell

 

meals today:

green smoothie

vega bar

2 small clementines

 

apple

sprouted granola cereal with raw almonds and chia seeds, coconut milk

green tea

 

mexican mix with brown rice, quinoa, tomatoes, cilantro, peppers, onions, salsa wrapped in 4 large collard greens

organic tortilla chips on the side

 

vega whole food optimizer

green tea

 

orange roughy fish

gold baby potatoes

grilled zuchinni

large green salad

 

 

1/2 red grapefruit

vegan hot chocolate with almond milk and cacao powder

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Tues Jan 3rd

30 min morning cardio on bike

15 min hiits on eliptical in afternoon

afternoon leg/core day

3x15 ea leg bench step ups from the front

3x15 ea leg bench step ups from the side

3x12 squats with 16kg kettlebell

3x12 squats with 18kg kettlebell

deadlift 90lbs 3x12

deadlift 100lbs 3x10

forward lunges with 15lb dumbells 3x15 ea leg

core work

 

meals

2 eggs with salsa

pomegranate, apple, blueberry fruit salad

udis whole grain bread with earth balance coconut butter spread

green smoothie

 

vega whole food optimizer with 1/2 banana blended in

1 clementine

 

vegan pesto with chick peas, articholes, mushrooms, green onion, sun dried tomatoes

apple

brussel sprouts

 

chia pudding with unsweetened coconut, mashed 1/2 banana, raw cacao nibs

 

brown rice with stirfy veggies

kale salad with homemade ginger dressing

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Wed Jan 4th

30 min am cardio on eliptical

afternoon biceps,triceps, shoulders

 

3x bicep curl to arnold press 15lb dumbell 2x15 then 20lb 2x12

tricep rope presdown 30lb

superset with 20lb dumbell hammer curl 4x12

12kg kettlebell presses

superset with alt. band bicep curls 4x12

30lb dumbell preacher curl

superset with 12lb dumbell tricep kickback 4x12

diamond pushups

superset with 25lb forward plate raise 4x10

8lb lateral shoulder raise

superset with

20lb dumbell full bicep suppination curls

 

meals

2 eggs with daiya cheese and salsa

green smoothie

fruit salad

ezekial toast with coconut butter spread

 

chocolate protein shake with 1/2 banana

 

green smoothie

1 clementine

homemade vegan sausage with mushrooms onions spinach and homemade sauce

 

green kombucha drink

kale salad

chick pea pesto salad

 

vegan hot chocolate

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Thursday Jan 5th

Leg day

 

35 min incline treadmill climb at 15.0 incline. speed 3.0 slowest 4.5 fastest

standing hack squat machine 4x12, 95-110 lbs

lying leg curl machine 4x12 55lbs

dumbell in and out hops 4x10 15lb dumbells

dumbell front squats 4x10 15lb dumbells

lying leg press 70 lbs 4x12

glute kickback machine 1x12 at 75lbs 1x10 at 85lbs 1x10 at 90lbs 1x8 at 100lbs 1x6 at 115lbs

seated leg press 1x12 at 80lbs 1x10 at 100lbs 1x10 at 120lbs 1x10 at 120lbs

later in afternoon 20 min easy cardio on bike

 

meals

amaranth, raw almond, raw cacao nibs with almond milk

mixed fruit

1 chocolate protein date ball (homemade)

 

spirulina vanilla protein shake

green juice smoothie

1 clementine

 

brown rice stirfry with gardein chicken strips

kale salad

1 clementine

citrus raw kombucha drink

 

raw foods pumpkin protein bar

 

gardein pulled pork sandwich on ezekial toast

spinach salad with grilled peppers, mushrooms, asparagus, corn,tomatoes. homemade balsamic mustard dressing

 

vegan hot chocolate

green tea

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Fri. Jan 6th

morning cardio 15 min eliptical 15 min bike

 

afternoon weights chest, back, triceps

Lawnmower dumbell rows 25lbs 3x12

dumbell floor chest press 20lb 3x15, 25lb 3x12

tricep bench dips 3x12

lying band pullover superset with band seated row 3x15

assisted pullups overhand grip

superset with standard pushups 3x12

bent over dumbell row 25lb

superset with tricep reverse pressdown 3x12

dumbell upright rows 20lb

superset with tricep rope pressdown 3x12

 

meals

1 egg 2 eggwhites

green juice

raw granola with cinnamon and raw walnuts, 1/2 banana, coconut milk

 

homemade vegan sausage with saurkraut, peppers,onions

kale salad

green tea

1 homemade protein chocolate date ball

 

vega bar

1 apple

1 clementine

 

gardein pulled pork with pickles and lettuce and mustard on ezekial wrap

raw spinach salad with EFA oil blend/balsamic dressing

 

vegan chocolate protein smoothie

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Sat Jan 7th

70 minutes easy cardio on bike and eliptical

 

meals

1 egg 2 egg whites, salsa, nutritional yeast

green juice

ezekial cereal, coconut milk

 

amaranth, chia seed, protein powder mixture

apple

 

chickpea pesto salad

raw spinach salad with broccoli slaw

 

chcocolate protein smoothie

1 tbsp almond butter

 

raw spinach slad with veggies

brown rice stirfry with veggies and gardein chicken strips

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Hi Kelly!

 

Awesome job with consistency in exercise and journaling! Your homemade vegan sausage sounds yummy! And I love Vega products, too. I think of the Whole Food Health Optimizer as my nutritional insurance policy.

 

Keep up the great work!

 

All the best!

Karen

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Hi Kelly!

 

Awesome job with consistency in exercise and journaling! Your homemade vegan sausage sounds yummy! And I love Vega products, too. I think of the Whole Food Health Optimizer as my nutritional insurance policy.

 

Keep up the great work!

 

All the best!

Karen

 

Karen, thanks. yeah I think consistency in anything is really the key. The Vegan sausage is super easy to make and very filling! Yes the vega products are definitely the best I have ever had, I wish I could afford everything all the time! I usually buy the bars pretty frequently and pre workout energizer but I can only afford a large tub of one of the powders every once in awhile, in between that I get another vegan brand that is good, just doesnt have as much of a full spectrum of things that vega does, but yeah the whole food optimizer is totally like a nutritional insurance policy.

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Mon Jan 9th

after a rest day yesterday back to it today.

35 min cardio on eliptical

weight train chest and back

round 1:

standard pushup x20

assisted wide grip front pullup x15

military pushup, elbows tight to side x15

reverse grip assist chinup x15

wide pushups x20

close grip overhand assist pullup x15

decline pushup x15

bent over dumbell row 25lb x15

diamond close pushups x15

lawnmower dumbell row 25lb x 15 ea side

dive bomber pushup x15

seated back fly with 15lb dumbells x20

I repeated this for 2 rounds, reps remained around 12-15 on everything. Really trying to work on one of my goals which is pullups. very weak point for me. so 2x a week i have been integrating them into workouts either with the assisted machine at the gym or pullup bar at home with chair with plyo box underneath.

 

meals:

naked brand protein granola with 1/2 banana, almond milk

1 tbsp almond butter

green juice

 

1 apple

oats, chia seed, chocolate protein powder mixture with coconut milk

 

orange

black bean, tofu, brown rice mexican mix with romaine and salsa

2 flax crackers

 

protein post workout shake with 1/2 cup yam, vanilla powder, nutmeg, cinnamon, small bit of agave

 

spinach salad with veggies

quinoa, adzuki, veggie mix. (basically just a bunch of roasted vegetables with quinoa and balsamic vin)

 

vegan hot chocolate with almond milk and raw cacao powder

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Tues Jan 10th

35 min eliptical cardio A.M.

afternoon leg training

2 rounds of all of these excercises rep range 12-15

swiss ball glute raises

swiss ball hamstring curls

swiss ball glute raises with toes on ball

forward/backward lunges with 15lb dumbells

15 lb dumbell suitcase squats

40lb kettlebell sumo squat/calf raise

forward lunge with reach 15lb dumbells

side lunge with reach 15lb dumbells

standing split squats with 15lb dumbells

 

30 burpees

30 min bike cardio with 10 min of tabata hiits 20 sec on 10 sec off

 

meals

1 egg 2 egg whites with salsa and nutritional yeast

green juice

plain oats with blueberries and unsweetened coconut

1 tbsp almond butter

 

post workout choc. protein smoothie with 1/2 banana

 

roasted veggie/adzuki bean quinoa mox

spinach salad

apple

 

cliff bar

 

tofu, black bean taco salad with romaine, peppers, onions, salsa, pickled jalapenos and a few organic lightly salted chips crumbled in. homemade guacamole

 

choc protein pudding made with

almond milk

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Wed Jan 11

35 min cardio in the A.M.

 

afternoon weight training biceps/triceps 4 rounds of all supersets

15lb dumbell curl on preacher bench x15

superset with tricep band pressdownx15

dumbell hammer curl 20lbx15

superset with tricep kickbacks 12lbx15

bar bicep curl 50lb (really out of my comfort zone here) managed to get in 6 reps with good form

superset with diamond pushupsx10 a weak point im really working on trying to go as low as I can

band outer bicep curl x12

supoerset with reverse tricep pressdown x12

dumbell full suppination curl 20lbx12

superset with tricep bench dips with feet on medicine ball x12

30 min eliptical

 

meals

1 egg with 2 egg whites, nutritional yeast

green juice

naked granola protein cereal with almond milk and a few raw walnuts

 

protein smoothie with 1/2 banana, 1/2 cliff bar

 

quinoa roasted vegetable mix

apple

1 tbsp almond butter

 

soy yogurt mixed with 1 scoop protein powder

 

raw spinach salad loaded with veggies

organic chicken wrap with romaine, tomato, pickles, onions, mediterranean garlic sauce (my husband made these mediterranean schwarma wraps and I felt awful for not trying it so I ended up having a little of the chicken so he wouldnt be completely offended eventhough he knows im not really into eating meat hardly at all at this point. Sometimes this happens like when I'm at my parents for sunday dinner and they kinda know my stance on nutrition but they only "halfway get it" sooo i always end up loading up on vegetable type things and kind of avoiding meat and cheese things but then it becomes obvious and I dont want to make it a big deal like im some inconvenience especially since they go through a lot of effort to have us over. thankfully i only deal with this once every 2 weeks.

 

 

protein pudding

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Thurs Jan 11th

35 min eliptical

10 min hiits on bike

core work

today was kind of an "easy day" usually my easy day is on sat but this week i was still a bit sore from my tues leg day so I wasnt ready to hit legs again so I will flip flop the days this week.

 

meals

1 egg 2 egg whites

green juice

plain oatmeal with 1tbsp almond butter, unsweetened shredded coconut

 

raw pumpkin protein bar

 

green salad

edammame

sandwich with romaine, tomato, pesto,pickle

 

vanilla protein shake with cinnamon

apple

 

wrap sandwich

spinach salad with balsamic and EFA oil

roasted beet hummus with sesame crackers

 

vegan hot chocolate with raw cacao and almond milk

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Friday 1/13

am cardio 30 min eliptical

 

later in the day weight train: chest/ shoulders

floor chest press 25lb dumbells 3x12

arnold press 15lb 2x12, 20lb 2x12

bar chest press 60lb 3x10

forward plate raise 25lb 3x12

chest flye with band 3x12

dumbell clean/press 25lb 3x12 ea side

medicine ball pushups 3x10

lateral raise 8lb 3x10

band chest press 3x15

incline seated shoulder press 20lb 3x12

wide pushups on perfect pushup bars 3x10

20 min esy cardio on bike

 

meals:

2 eggs/nutritional yeast

naked granola cereal

green juice

kiwi

 

vega bar

apple

 

mexican mix with black beans/tofu/veggies/ romaine 1/2 vocado. a few tortilla chips crumbled in

green juice

 

choc protein pudding. a new mix i made with oats, almonds, chia seeds, bananas/spinach/sesame seeds and a touch of agave. I just put it in food processor and divided it out into small containers for snacks.

soy yogurt

 

mix green salad with peppers, cabbage, sunflower seeds, celery

quinoa veggie mix

 

vegan hot chocolate

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sat 1/14/12

Today I did a workout DVD from the insanity series. I wanted to do some plyo type stuff and this one had lots of it. lots of jumping and high knees, burpees and stuff like that. it was a 50 min thing and then I did some core work and hit the eliptical for 20 min

 

meals

2 eggs with nutritional yeast

green juice

naked protein granola with almond milk

 

raw oast/ choc protein powder/chia seeds/ almond milk

2 clementines

 

post workout blueberry vanilla smoothie

with ground flaxseed

 

black bean tofu taco salad with 1/2 avocado, veggies and salsa. a few no salt blue corn tortilla chips

i also made some cilantro jalapeno walnut vegan pesto while I was cooking my meals for the week and had a few spoonfulls of that because it came out amazing and i couldnt stop eating it!

 

scoop choc protein powder mixed with coconut milk, heated and mixed up for a warm protein pudding.

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Monday 1/16

much needed rest day yesterday. my body needed it and I felt fresh today

meals

green juice

green tea

raw pumpkin bar

small banana with tbsp almond butter

 

orange

raw oats mixed with protein powder, chia seeds, dried cherries, walnuts

 

quinoa with roasted vegetables

apple

green kombucha drink

 

vega sports post workout packet made with 1/2 coconut milk 1/2 water

green tea

 

grilled tofu wrap made with romaine, tomatoes, pickles and garlic sauce

large green salad

a few kale chips

 

warm protein pudding

 

workout

20 min eliptical warmup

mini circuit 20 reps of everything repeated 3x

18kg kettlebell swing

10lb medicine ball chest wall pass

10lb medicine ball underhand throw

pushups

elastic band rowing

 

next mini circuit 15 reps of everything repeated 3x

18kg kettlebell swing

ssisted underhand chinups

25lb dumbell chest press

bent over 25lb dumbell rowing

wide stance pushups

 

later 20 min eliptical at a faster pace

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Where do you get chia seed pudding or do you make it?

 

-Dylan

 

I just make chia seed pudding with raw chia seeds. Then you can add any liquid you like because they expand when they get wet. I usually do chia, almond milk, blueberries, almonds. and just mix it up, a lot of times I will add some protein powder as well or cinnamon. Its fun, you can add anything you like. its good to make the night before and have in the morning super good and very filling.

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Tuesday 1/17

meals

raw oats, protein powder mixture with almonds, dried cherries

green tea

 

vega protein shake

amazing grass lemon lime packet with water

clementine

 

vegan chili with pinto beans, brown rice, can tomatoes, spices, onions

large green salad with savi seeds

 

homemade protein balls with oats, almonds, protein powder, agave, spinach, chia seeds

green tea

 

marinated tofu with garlic sauce, romaine, tomato, pickles

large green salad with savi seeds

 

vegan hot chocolate

 

workout

20 min eliptical fast paced

legs workout. i pretty much did 4 sets of everything working down from 12 to 8 reps and increasing the wt each time

standing hack squat machine x 4 sets

superset with backward lunges

leg extension machine

superset with lying leg curl

hack squat machne

superset with

dumbell split squat

leg press machine

glute kickback machine

30 min cardio a few hours later. 10 min of it was High intensity intervals

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Wed 1/18

meals

oatmeal with protein powder, dried cherries, walnuts

roobios tea

 

pumpkin seed protein bar

apple

green juice

 

postworkout vega shake with choc almond milk

 

vegan chili with pinto beans and brown rice.

spinach salad with a few edammame pods

2 sprouted green crackers. (freakin amazing)

just bought a few products from a brand called "lydias organics" and they are amazing. i always order things on www.iherb.com and these products caught my eye so I bought the green crackers and the kale krunchies and both are very good raw organic vegan products.

 

marinated tofu with vegetables and garlic sauce

green salad with veggies

 

vegan hot chocolate

 

workout

am incline treadmill walk 30 min incline 15.0 speed 3.9

 

later weight train shoulders, biceps, triceps

 

mini circuits of 3 excercises repeated each 3x reps are all over the place i was just trying to do as many as I could within 10-20 reps

alt dumbell shoulder press 20lb x12 x12

in and out bicep curls 20lb dumbells x16 reps total x16

tricep kickback 15lb dumbells x15 x12

 

bicep curl to arnold press 20lb dumbells x11 x11

full suppination curls 20lb dumbells x10 x10

tricep bench dips x20 x20

 

upright row 20lb dumbells x10 x10

static arm curls 20lb dumbell x8 ea side x8

reverse band tri pressdown x15 x15

 

in and out shoulder fly x16 total x16

preacher curl with 20lb dumbells x10 x12

lying tricep extension 15 lb dumbells x10 x10

 

dumbell forward raise combo with lat raise x16 total x16

hammer curl with 20lb dumbells x10 x10

tri rope pressdown x15 x15

45 min bike cardio easy pace

 

best workout so far this week. had a massage yesterday at a great place and my body feels refreshed, Im going to try to get one every 4-5 weeks.

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Thurs 1/19

meals:

oatmeal with protein powder, dried cherries, ground flaxseed

2 clementines

green juice

 

postworkout smoothie

apple

 

large green salad

whole grain penne with chickpeas, pumpkin seeds and homemade cilantro jalapeno vegan pesto

1/2 orange

green tea

 

strawberry soy yogurt mixed with vanilla protein powder and topped with hemp seeds

scoop of chocolate amazing greens mixed with water

 

spinach salad topped with quinoa and chopped apple

roasted veggie lasagna. i used zuchinni slices instead of pasta.

 

lara bar

 

workout

 

smith machine squats 40lb 2x10, 50lb 2x10

sumo squates 40lb dumbell x 4 sets

leg extension machine 50lbx12, 60lbx10, 65lbx8, 70lbx8

dumbell side lunges with 17lb dumbells 2x12 ea side

hack squat machine 4x increased wt ea set

bench step ups x20 ea leg

 

stairmaster machine 10 min 30 sec on 30 sec off intervals then 20 min moderate pace

 

later in day 30 min on bike

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Fri 1/20

meals:

3 egg whites with spinach and salsa

oatmeal with dried cherries, walnuts

green juice

 

vega chocolate savi seed bar (mmmmm so awesome)

2 clementines

 

 

spinach salad

whole grain penne with cilantro pesto. added nutritional yeast

roobios tea

 

vega whole food optimizer

2 small homemade protein balls

 

mixed green salad with 1/2 avocado and other veggies. topped with sesame seeds

roasted veggie zuchinni "noodle" lasagna

 

vegan hot chocolate

 

workout

am cardio 30 min eliptical

pm weight train chest/back

 

flat bench press

50lb 2x10

60lb 2x10

assisted pullups overhand gripx12x12x12

superset with diamond pushups x12x12x12

25lb dumbell lawnmower row x12x12x12

superset with swiss ball dumbell chest press 25lb x12x12x12

band chest fly x15x15x15

superset with

standing band rowing x15x15x15

incline dumbell chest press 25lb x12x15x15

superset with sandbag bent over row x12x15x15

lying band ullover x15x15x15

superset with kneeling band wide row x15x15x15

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Sat 1/21

2 eggs with salsa

1/2 avocado on slice of ezekial bread

blueberries

green juice

 

oats with protein powder, chia seeds,dried cherries

apple

 

mix green salad

quinoa with vegetables

 

protein shake with ground flaxseed added

roobios tea

 

seared tuna steak

salad

edammame

 

protein pudding

 

workout recovery day

115 minutes on bike

rest day tomorrow, back in action on monday

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meals

toasted ezekial sandwich with almond butter and 1/2 peanut butter

green juice

 

oatmeal with protein powder, dried cherries, walnuts

2 clementines

blueberries

tea

 

roasted butternut squash with sage pesto

aduki beans with carribean spices

2 greens crackers

 

postworkout protein smoothie

 

dinner at someones house....in an attempt to not be rude i had some greek salad and the smallest nugget of pork tenderlion I could find. I had no interest in it and had a scoop of vega whole food optimizer when I got home with some green crackers. I totally avoided the greasy breadsticks and the store bought mashed potatoes loaded with preservatives, no interest. I just dont crave meat at all at this point. I'm totally fine without it, theres just the times here and there when im at someones house or something that are hard to find other things to eat that are of any nutritional value. I sometimes have a smoothie before I go over which I did this time so I wasnt really hungry.

 

workout:

shoulders/ biceps

mini warmup circuit

band curls

35lb sandbag clean press

25lb plate throw

10 reps ea circuit style repeat 3x

 

straight bar curl 25lb 4x12

superset

standing arnold press 20lb dumbells 4x12

 

dumbell full suppination curl 20lb 4x12

superset with

seated shoulder press 25lb 4x12

 

dumbell lateral raise with pour 8lb 5x10

superset with front plate raise 25lb 5x10

 

dumbell hammer curls 15lb 4x10

superset with preacher curl 40lb 4x10

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Tues

meals

toasted ezekial sandwich with almond butter and 1/2 banana

small apple

green juice

 

postworkout protein shake

1/2 cliff bar

clementine

 

zuchinni noodle roasted veggie lasagna

large green salad

3 green crackers

tea

 

protein smoothie

 

butternut squash with sage pesto

green salad

aduki beans with carribean seasoning

 

vegan choc protein pudding

 

workout

incline walk on treadmill 32:00

15 incline, speed 3.3-3.5

 

legs

smith machine deadlift 2x70lb, 2x90lb reps 8-10

superset with 25lb plate bench steputs 4x 12 ea leg

 

standing hack squat machine 110lbs 3x12

superset with ab chair straight leg raises 3x12

 

leg extension 65lb 3x12

superset with backward lunges with 15lb dumbells 3x12

 

lying leg curl 65lb 3x12

superset with lying leg raises with 15lb weights above chest 3x12

 

glute kickback machine 110lb 2x10 ea leg, 115lb 2x8 ea leg

 

later 35 min easy cardio on bike

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