xevious Posted January 9, 2012 Share Posted January 9, 2012 I've been training quite consistently for 6-7 years now, with weight lifting and competing in Muay Thai. I haven't had a proper mass building program until recently. I got inspired by Vegan Bodybuilding & Fitness-book and am currently working out five days per week and eating a whole bunch of vegan foods. I've been a vegetarian for more than 10 years. I don't buy any animal based foods and my nutritional program consists of 100% animal free foods, but I eat a bit of cheese every now and then... As mentioned earlier, I've been working out for quite some time, but I realized that I've reached the point where I won't be making any progress without a proper bodybuilding program. My aim is not to become a proper bodybuilder tho, but just to gain a bit of muscle. My aim is to be quite thin but muscular. I started off really skinny weighing about 123 lbs years ago. Currently I'm around 163 lbs and working my way towards my goal of 176 lbs. I've just recovered from a nasty flu, so I'm starting my diary a bit late! Link to comment Share on other sites More sharing options...
xevious Posted January 9, 2012 Author Share Posted January 9, 2012 Ok, here goes my first day of diary. 01.09.2012 Workout: Biceps and triceps seated bar curl x 6 0 kg x 20 normal reps10kg x 15 normal reps30kg x 12 half reps30kg x 10 half reps27.5kg x 10 half reps25kg x 10 half reps Cable pulldown x 5 15kg x 20 reps40kg x 10 reps35kg x 10 reps30kg x 10 reps25kg x 10 reps Seated dumbell curl x 3 15kg x 7 reps13.5kg x 8 reps10kg x 7 reps Dumbell extension x 4 30kg x 10 reps27.5kg x 10 reps25kg x 10 reps23.5 x 10 reps Cable curl x 4 70kg x 10 reps65kg x 10 reps60kg x 10 reps55kg x 10 reps Dips x 2 body weight x 12body weight x 10 Food: Breakfast: -large bowl of porridge-3 slices of rye bread with tomatoes-1 banana-1 clementine Snack: -large bowl of soy yoghurt and muesli Lunch:-two large rye breads with fried tofu, hummus, flax seeds and spinach on top Snack:-2 bananas-1 clementine Dinner: -6 fried black bean, tofu, potato and carrot patties-large bowl of spinach and tomatoes Snack: -Soy vanilla dessert A fairly good workout day after a break of two weeks...I've lost a kilo of weight and some strength while being sick. The good thing is that my stomach is a lot flatter now... Link to comment Share on other sites More sharing options...
xevious Posted January 10, 2012 Author Share Posted January 10, 2012 Today I trained my abdomen and lower back Here goes... 10 minutes jogging for warmup 15 minutes of stretching Hanging knee raises x 4 body weight x 30 repsbody weight x 20 repsbody weight x 20 repsbody weight x 10 reps Back extension x 5 body weight x 10 reps10kg x 10 reps5kg x 10 reps2.5kg x 10 reps Abdominal flexion x 4 55kg x 11 reps50kg x 10 reps45kg x 11 reps40 kg x 11 reps Back extension (machine) x 4 95kg x 10 reps90kg x 10 reps85kg x 10 reps80kg x 10 reps Side extension 15kg x 20 reps (both sides)10kg x 20 reps (both sides) Rotary torso x 4 60kg x 10 reps55kg x 10 reps50kg x 11 reps45kg x 15 reps Food: Breakfast: -three slices of rye bread with hummus, flax seeds, spinach and tomato-large bowl of porridge-some glutamine Snack: -1 apple-1 banana Lunch: -4 soy sausages with mustard-a bowl of green peas, spinach and tomatoes Snack: -2 peanut patties -some carrots with green peas and spinach-1 pear Post workout: -Rice protein drink with creatine Dinner: -whole wheat pasta with black bean and aubergine tomato sauce Snack: -clementine-apple-Soy vanilla dessert ~4200 calories I'm so glad to be back on track with my training that I even quite enjoyed doing mid-torso, even tho I usually hate it Link to comment Share on other sites More sharing options...
xevious Posted January 11, 2012 Author Share Posted January 11, 2012 Okay, today I trained my shoulders here goes... 10 minutes jogging for warmup 15 minutes of stretching Seated dumbell press x 5 10kg x 15 reps23.5 x 15 reps23.5kg x 10 reps20kg x 10 reps17.5kg x 10 reps I think I should be able to do 10 reps with 27.5 (the gym I workout at doesn't have 25kg dumbells....), I just can't get the dumbell up with my left arm...I need to work on my technique Rear delt cable flyes x 5 15kg x 10 reps40kg x 10 reps35kg x 10 reps30kg x 10 reps25kg x 13 reps Military press x 4 17.5kg x 10 reps15kg x 8 reps13.5 x 9 reps10kg x 9 reps Incline bench rear delt raise x 4 8kg x 10 reps7kg x 10 reps6kg x 10 reps5kg x 10 reps (with no breaks) Lateral raise x 4 8kg x 10 reps7kg x 10 reps6kg x 10 reps5kg x 10 repsshoulder pushups x 10 (with no breaks) Food: Breakfast: -3 slices of rye bread with hummus, avocado and flax seeds-large bowl of porridge-4 soy sausages-some glutamine-16oz of water Snack: -large bowl of soy yoghurt with muesli-16oz of water Lunch: -a bowl of whole wheat pasta with beans, aubergine and tomato paste-1 peanut pattie-16oz of water Snack: -3 clementines-1 apple-1 banana-16oz of water Post work out: -Rice protein with creatine Dinner: -6 potato, carrot, blackbean, shiitake mushroom and tofu burgers-16oz of water Snack: -Grape fruit-Soy Vanilla dessert 185g protein/617g carbs/145g fat/~4200 calories A fairly good workout day...My biceps were quite sore from yesterday... Link to comment Share on other sites More sharing options...
C.O. Posted January 11, 2012 Share Posted January 11, 2012 Nice, Patrik. Looks like I'm on a similar fitness quest as you. I'm at 155 and I'd like to get to 170 but stay lean and get a little more cut. I also end up with cheese in my stomach every now and then too, maybe more now and also more then... I'm in NYC and pizza is on every corner. Its pretty much the cheapest and most convenient way to lunch around here. There are a few places that have vegan slices but they are not always the most convenient in location. How do you stay motivated to cook at home? This is what I struggle with the most, I end up eating poorly when I eat out. -Dylan Link to comment Share on other sites More sharing options...
xevious Posted January 11, 2012 Author Share Posted January 11, 2012 Hey Dylan, well, first off I'm having a hard time affording all the food that I need to eat to build mass even as it is, let alone if I'd eat out. Secondly, there aren't really that many viable vegan options here when eating out. I try to keep it so that I eat dairy products perhaps just a few times per year nowadays...The most important things in my nutritional program besides mass gaining is eating healthy food...so eating out isn't really an option unless I just want a tasty snack or so Link to comment Share on other sites More sharing options...
xevious Posted January 12, 2012 Author Share Posted January 12, 2012 Today I trained my legs. 15 minutes warm up 15 minutes stretching Barbell squat x 6 -bar x 20 reps-bar x 20 reps-75kg x 10 reps-70kg x 10 reps-65kg x 10 reps-60kg x 10 reps Seated calf raise x 5 -20kg x 20 reps-65kg x 10 reps-62.5kg x 10 reps-60kg x 10 reps-57.5kg x 10 reps Barbell lunges x 4 -65kg x 10 reps-60kg x 10 reps-55kg x 10 reps-50kg x 10 reps Calf Raise x 4 (machine) -85kg x 14 reps-85kg x 10 reps-80kg x 11 reps-75kg x 13 reps (with minimal breaks) Seated hamstring curl x 4 -79kg x 10 reps-71kg x 10 reps-63kg x 10 reps-55kg x 10 reps Food: -3 slices of rye bread with hummus, avocado, flax seeds and tomato-4 soy sausages-some glutamine Snack: -large bowl of porridge-2 clementines-1 banana-1 apple-16oz of water Lunch: -large bowl of soy yoghurt and some muesli-16oz of water Snack: -Rye bread burger with a peanut steak, mustard and spinach-Soy vanilla dessert-16oz Post work out -Rice protein with creatine Dinner: -Stir fry with quinoa, potatoes, kidney beans, green beans, peas and tofu 171g protein/465g carbs/140g fat/3800 calories Somehow I couldn't bring myself to eating enough today.....Eating is by far the most challenging and stressful part of my training program... Link to comment Share on other sites More sharing options...
xevious Posted January 15, 2012 Author Share Posted January 15, 2012 This is actually my workout program from friday, but I'm updating it today... I did chest and upper back 10 minutes warm up 15 minutes stretching Dumbbell press x 5 -10kg x 20 reps-30kg x 11 reps-27.5kg x 10 reps-25kg x 10 reps-23.5kg x 10 reps Lat Pulldown x 5 -25kg x 10 reps-70kg x 11 reps-65kg x 9 reps-60kg x 9 reps-55kg x 6 reps Dumbbell flyes x 4 -17.5kg x 10 reps-15kg x 10 reps-13.5kg x 10 reps-10kg x 12 reps Seated row x 4 -70kg x 10 reps-65kg x 10 reps-60kg x 10 reps-55kg x 11 reps Food: Breakfast: -3 slices of bread with hummus, avocado, flax seeds and tomatoes-4 soy sausages with mustard-a large bowl of porridge-some glutamine-16oz water Snack: -1 apple-2 bananas-3 clementines Lunch: -Peanut hamburger with tofu cream cheese, spinach and mustard-16oz water Snack: -Some stir fry with potatoes, beans, tofu, green peas, mushrooms and spinach-Soy vanilla dessert-16oz water Post workout: -Rice protein with creatine Dinner: -Curry with potatoes, quinoa, tofu, green beans, broccoli and kidney beans-16oz water Protein: 174g/ carbs: 520g/fat: 128g/~3500 calories ...I should eat more....... Link to comment Share on other sites More sharing options...
xevious Posted January 16, 2012 Author Share Posted January 16, 2012 I'm starting my week with training my biceps and triceps 10 minutes warm up 15 minutes of stretching seated bar curl x 6 -0 kg x 20 normal reps-10kg x 15 normal reps-35kg x 12 half reps-33,5kg x 10 half reps-30kg x 10 half reps-27,5kg x 10 half reps Cable pulldown x 5 -15kg x 20 reps-40kg x 10 reps-35kg x 11 reps-35kg x 10 reps-35kg x 8 reps Seated dumbbell curl x 4 -15kg x 6reps-13.5kg x 8 reps-10kg x 10 reps-10kg x 8 reps Dumbell extension x 4 30kg x 10 reps27.5kg x 10 reps25kg x 10 reps23.5 x 11 reps Cable curl x 4 70kg x 11reps65kg x 10 reps60kg x 10 reps55kg x 8 reps Dips x 2 body weight x 10body weight x 6 Food: Breakfast: -4 loafs of rye bread with tofu cream cheese, avocado, flax seeds and tomatoes-a large bowl of porridge-a peanut pattie Snack: -1 banana-1 clementine-a large bowl of soy yoghurt with some muesli Lunch: -Rye bread and soy pattie burger Post workout: -Rice protein with creatine Dinner: -Baked potatoes-Steamed broccoli-2 hot chorizo vegan sausages-some sauerkraut-2 small blueberry pies Snack: -2 clementines-1 banana Protein: 189g/carbs: 505g/fat: 157g/Calories: ~4200 anyone reading my diary feel free to comment or give advice! I'm always looking for good tips on improving my program! Link to comment Share on other sites More sharing options...
kareno Posted January 17, 2012 Share Posted January 17, 2012 Hey Patrik! Awesome journal! Keep up the great work! I'm new to fitness, so not really capable of offering up any great advice (haha!), but I'll cheer you on!!!!!!!!!!! 2, 4, 6, 8, who do we appreciate?? Patrik! Patrik! Woooooo! All the best,Karen Link to comment Share on other sites More sharing options...
xevious Posted January 17, 2012 Author Share Posted January 17, 2012 haha, thanks for the cheering, Karen. I needed that! Ok, today I trained my mid section. 10 minutes jogging for warmup 15 minutes of stretching Hanging knee raises x 4 body weight x 30 repsbody weight x 20 repsbody weight x 10 repsbody weight x 10 reps Back extension x 5 body weight x 10 reps10kg x 10 reps5kg x 10 reps2.5kg x 10 repsbody weight x 10 reps Abdominal flexion x 4 60kg x 10 reps55kg x 10 reps50kg x 10 reps45 kg x 12 reps Back extension (machine) x 4 95kg x 10 reps90kg x 10 reps85kg x 10 reps80kg x 10 reps Side extension 15kg x 20 reps (both sides)10kg x 20 reps (both sides) Rotary torso x 4 60kg x 10 reps55kg x 10 reps Food: Breakfast: -3 slices of rye bread with tofu cream cheese, avocado and flax seeds-1 Hot Chorizo vegan sausage with mustard and sauerkraut-a large bowl of porridge Snack: -1 apple-1 banana-1 clementine Lunch: -Baked potato with veggies and sauce-carrots and kale-Soy chocolate dessert-16oz of water Snack: -A large bowl of soy yoghurt with muesli Post workout: -rice protein with creatine Dinner: -2 soy burgers with rye bread and spinach-large baguette with a hot chorizo vegan sausage, sauerkraut, mustard and spinach-16oz of water protein: 181g/carbs: 381g/fat: 137g/calories:~4000 I'm having difficulties in eating enough carbs. My goal is to eat about 600g of carbs every day, but most of the time I fall short of my goals, even tho I've eaten enough of protein/fats/overall calories. I eat potatoes, rice, pasta or bread on every meal and plenty of fruits.....Do you guys have any suggestions on good carb sources? Link to comment Share on other sites More sharing options...
robert Posted January 18, 2012 Share Posted January 18, 2012 Hi Patrik! Great stuff going on here! First and foremost, thanks so much for supporting my book and for embracing the Vegan Bodybuilding & Fitness lifestyle. I know you're looking to put on some muscle, so let's get right to it. I know I spelled it out in my book in a few ways, but it really does come down to just a few basic things: *Choosing the exercises that yield the best results *Eating enough to support your training and your muscle-building goals That's really about it! So what does all that mean? To me, it means doing compound, multi-joint exercises as the foundation of your training. Anything that is a barbell or dumbbell exercise is a good bet. The more powerful the exercise the better. Some you'll want to perform regularly (assuming no injuries) are: *Squats*Deadlifts*Cleans*Bent-over rows*Overhead press*Shrugs*Pull-ups*Lunges Exercises such as those will really stimulate some muscle growth. Eat sufficient calories and supplement if you want to (I use Vega products) and you're on your way. Check out this Mass Building article by Derek - Mass Building: viewtopic.php?f=74&t=27198 And these articles which I wrote and find to be quite helpful: Maintaining Muscle: viewtopic.php?f=74&t=27048 Building Muscle is Easy: viewtopic.php?f=74&t=27038 All the very best! -Robert Link to comment Share on other sites More sharing options...
xevious Posted January 18, 2012 Author Share Posted January 18, 2012 Thanks for the useful info, Robert! Most of the exercises you mentioned there are already in my program, but I'll be getting in to the ones that aren't. Today I trained my shoulders. 10 minutes jogging for warmup 15 minutes of stretching Seated dumbell press x 5 -10kg x 11 reps-23.5 x 15 reps-23.5kg x 10 reps-20kg x 10 reps-17.5kg x 10 reps I STILL couldn't get up the 25kg dumbbels....damn Rear delt cable flyes x 5 -15kg x 10 reps-40kg x 10 reps-35kg x 10 reps-30kg x 10 reps-25kg x 11 reps Cleans x 4 -20kg x 10 reps-20kg x 9 reps-20kg x 6 reps-17.5kg x 6 reps (this is a new addition to my program..thanks to Robert! Good stuff...) Incline bench rear delt raise x 4 8kg x 10 reps7kg x 10 reps6kg x 10 reps5kg x 10 reps (with no breaks) Lateral raise x 4 8kg x 10 reps7kg x 10 reps6kg x 10 reps5kg x 10 repsshoulder pushups x 8 (with no breaks) Food: Breakfast: -3 slices of rye bread with tofu cream cheese, flax seeds and spinach-a plate of wheat protein sausages with sauerkraut and mustard-a few slices of watermelon-16oz of water Snack: -a large bowl of porridge-1 apple-1 banana-1 clementine Lunch: -pasta with green pesto and mixed vegetables-some carrots and kale-Soy vanilla dessert-16oz water Snack: -a large bowl of soy yoghurt with muesli-16oz of water Post workout: -Rice protein with creatine Dinner: -a seitan kebab with pita bread-16oz of water Snack: -3 clementines-1 apple Link to comment Share on other sites More sharing options...
kareno Posted January 19, 2012 Share Posted January 19, 2012 Keep up the awesome work, Patrik! Glad you got some feedback from Robert! Man, I wish I could eat as much as you and get away with it! Hahaha! Link to comment Share on other sites More sharing options...
xevious Posted January 20, 2012 Author Share Posted January 20, 2012 Well Karen, I'm actually gaining some body fat too, but I suppose that's part of the deal. This is my workout from yesterday. I trained my legs. 10 minutes warm up 15 minutes stretching Barbell squat x 6 -bar x 10 reps-bar x 10 reps-75kg x 10 reps-70kg x 10 reps-65kg x 10 reps-60kg x 10 reps Seated calf raise x 5 -20kg x 10 reps-65kg x 10 reps-62.5kg x 10 reps-60kg x 10 reps-57.5kg x 10 reps Barbell lunges x 4 -65kg x 10 reps-60kg x 10 reps-55kg x 10 reps-50kg x 10 reps Calf Raise x 4 (machine) -85kg x 10 reps-85kg x 10 reps-80kg x 10 reps-75kg x 10 reps (with no breaks) Seated hamstring curl x 4 -87kg x 10 reps-79kg x 8 reps-71kg x 10 reps-63kg x 10 reps Food: Breakfast: -3 slices of rye bread with tofu cream cheese, flax seeds and spinach-4 soy sausages with sauerkraut and mustard-a large bowl of porridge-some glutamine-16oz of water Snack: -some watermelon-1 apple-1 clementine-1 banana-some mixed nuts Lunch: -some fried potatoes, deep fried tofu patties and some sauerkraut-a bowl of green beans-16oz of water Post workout: -Rice protein with creatine Dinner: -quinoa with veggies, nuts and tempeh-a small Blueberry pie-16oz of water Snack: -some clementines It was a good workout..somehow I managed to push myself to a new level..even with more or less the same weights as before Link to comment Share on other sites More sharing options...
xevious Posted January 22, 2012 Author Share Posted January 22, 2012 This is my workout from yesterday. I trained my chest and upper back. The usual warm-up and stretching... Dumbbell press x 5 -0kg x 20 reps-30kg x 10 reps-27.5kg x 10 reps-25kg x 10 reps-23.5kg x 10 reps Bent over rows x 5 -0kg x 20 reps-30kg x 14 reps-30kg x 10 reps-30kg x 10 reps-30kg x 10 reps Dumbbell flyes x 4 -17.5kg x 10 reps-15kg x 10 reps-15kg x 10 reps-13.5kg x 10 reps Shrugs x 5 -15kg x 15 reps-25kg x 10 reps-25kg x 10 reps-25kg x 10 reps Machine row x 4 -40kg x 10 reps-40kg x 9 reps-37.5 x 8 reps-35 x 8 reps Food: Breakfast: -3 slices of rye bread with peanut butter, tofu cream cheese and flax seeds-a plate of oy sausages with sauerkraut and mustard-a large bowl of porridge-some glutamine-16oz of water Snack: -a large bowl of Soy yoghurt with muesli-16oz of water Dinner & Lunch: -Rice stir fry with veggies, nuts and tempeh Post workout: -Rice protein with creatine Snack: -two pints of beer Protein: 191g / Carbs: 363g / Fat: 155g / Calories: ~3800 I tried out a few new exercises...shrugs and bent over rows...they worked out great! ! Link to comment Share on other sites More sharing options...
kareno Posted January 22, 2012 Share Posted January 22, 2012 Great work, Patrik! Link to comment Share on other sites More sharing options...
xevious Posted January 24, 2012 Author Share Posted January 24, 2012 This is my workout from yesterday. I did biceps and triceps 10 minutes warm up 15 minutes of stretching seated bar curl x 6 -10 kg x 15 normal reps-35kg x 11 normal reps-33,5kg x 10 half reps-30kg x 11 half reps-27,5kg x 11 half reps Cable pulldown x 5 -15kg x 20 reps-40kg x 10 reps-35kg x 11 reps-35kg x 11 reps-35kg x 10 reps Seated dumbbell curl x 4 -15kg x 6reps-13.5kg x 8 reps-10kg x 7 reps Dumbell extension x 4 -30kg x 10 reps-27.5kg x 10 reps-25kg x 10 reps-23.5 x 10 reps Cable curl x 4 -70kg x 11reps-65kg x 10 reps-60kg x 10 reps-55kg x 10 reps Food: I ate the usual breakfast with rye bread, peanut butter, avocado, a bowl of nuts and some porridge. For lunch I had some baked potatoes and vegan "chicken". Dinner consisted of a stir fry with brown rice, tempeh, a variety of beans and peas and some spinach. Fruits and Soy yoghurt for snacks. protein: 184g / carbs: 568g / fat: 139g / total calories: ~4200 Link to comment Share on other sites More sharing options...
xevious Posted January 24, 2012 Author Share Posted January 24, 2012 Today I trained my mid section. 10 minutes warm up 15 minutes of stretching Crunches x 4 -Body weight x 30 reps-Body weight x 30 reps-Body weight x 30 reps-Body weight x until fail (75 reps) Back extension x 5 -body weight x 11 reps-10kg x 8 reps-5kg x 10 reps-2.5kg x 10 reps-body weight x 10 reps Rotary torso x 4 60kg x 10 reps per side55kg x 10 reps per side Back extension (machine) x 4 95kg x 10 reps90kg x 10 reps85kg x 10 reps80kg x 10 reps Abdominal flexion x 4 60kg x 11 reps55kg x 10 reps50kg x 12 reps45 kg x 11 reps Food: The Usual Breakfast™ of rye bread with avocado, peanut butter, flax seeds and spinach, soy sausages and porridge...I think I should have something else for change, but I'm fine with this stuff too .For lunch I had a bowl of rice and veggie stir fry with tempeh from yesterday. For dinner I had a double soy burger with rye bread and spinach, and some fried potatoes. Fruits and the usual Soy yoghurt for snacks. Now I'm about to have some liquorice...yum protein: 177g / carbs: 620g / fat: 120g / total calories: ~4000 Link to comment Share on other sites More sharing options...
kareno Posted January 26, 2012 Share Posted January 26, 2012 You trademarked your Usual Breakfast! Hahaha, I love it! Link to comment Share on other sites More sharing options...
xevious Posted January 26, 2012 Author Share Posted January 26, 2012 This is my workout from yesterday. I trained my shoulders. 10 minutes jogging for warmup 10 minutes of stretching Seated dumbbell press x 5 -10kg x 11 reps-23.5 x 11 reps-23.5kg x 10 reps-20kg x 10 reps-20kg x 10 reps Rear delt cable flyes x 5 -15kg x 10 reps-40kg x 10 reps-35kg x 10 reps-30kg x 10 reps-25kg x 11 reps Cleans x 4 -23.5kg x 4 reps (with the long bar)-20kg x 10 reps-20kg x 6 reps-17.5kg x 5 reps Incline bench rear delt raise x 4 8kg x 10 reps7kg x 10 reps6kg x 10 reps5kg x 10 reps (with no breaks) Food: Breakfast of rye bread with avocado, peanut butter, flax seeds and spinach, soy sausages and porridge + some glutamine. Some soy burgers with rye bread and spinach for lunch. Baked potato, back bean, sun dried tomato and spinach burgers for dinner. Soy yoghurt with muesli and fruits for snacks. Protein: 173g / Carbs: 513g / Fat: 114g / total calories: ~4300 Link to comment Share on other sites More sharing options...
xevious Posted January 28, 2012 Author Share Posted January 28, 2012 This is my workout from yesterday. I was supposed to do a chest and upper back workout, but I managed to lock myself outside my flat and it took a few hours to get back in....so I didn't make it to the gym. The gym isn't open tomorrow, but perhaps I can do a weightless workout... 10 minutes warm up 15 minutes stretching Barbell squat x 6 -bar x 10 reps-20kg x 10 reps-75kg x 10 reps-70kg x 10 reps-65kg x 10 reps-60kg x 10 reps Seated calf raise x 5 -20kg x 20 reps-65kg x 10 reps-62.5kg x 10 reps-60kg x 10 reps-57.5kg x 10 reps Barbell lunges x 4 -65kg x 10 reps-60kg x 10 reps-55kg x 10 reps-50kg x 10 reps Calf Raise x 4 (machine) -90kg x 10 reps-85kg x 10 reps-80kg x 10 reps-75kg x 10 reps (with no breaks) Seated hamstring curl x 4 -87kg x 10 reps-79kg x 8 reps-71kg x 10 reps-63kg x 10 reps Food: I had some rye bread with peanut butter, avocado and flax seeds and a large bowl of porridge for breakfast. For lunch I had some potato, bean and pea burgers. For dinner I had some brown rice and bean stir fry in tortilla wraps. Soy yoghurt, muesli and fruits for snacks. Supplements: -Creatine-Glutamine-BCAA's-Rice protein-Raw Meal replacement protein: 173g / carbs: 518g / fat: 125g / total calories: ~3800 Link to comment Share on other sites More sharing options...
xevious Posted January 31, 2012 Author Share Posted January 31, 2012 This is my workout from yesterday. I trained my chest and upper back. 10 minutes warm up 15 minutes stretching Dumbbell press x 5 -15kg x 10 reps-30kg x 12 reps-30kg x 10 reps-27.5kg x 10 reps-27.5kg x 10 reps Machine row x 5 -20kg x 10 reps-40kg x 11 reps-37.5kg x 10 reps-35kg x 10 reps-32.5kg x 10 reps Dumbbell flyes x 4 -20kg x 10 reps-20kg x 6 reps-20kg x 8 reps-15kg x 10 reps This is my record so far! Shrugs x 4 -30kg x 10 reps-27.5kg x 10 reps-27.5kg x 10 reps-27.5kg x 10 reps Food: I had some rye bread with pickles and mustard and a bowl of porridge for breakfast. Some vegan pizza for lunch. Some potato, bean, tofu and pea burgers for dinner and some pea soup with rye bread later on. Fruits for snacks and blueberry pie for dessert. Supplements: -Raw Meal Replacement -Rice Protein-Glutamine-Creatine -BCAA's protein: 172g / carbs: 625g / fat 107g / total calories: ~4200g Link to comment Share on other sites More sharing options...
xevious Posted January 31, 2012 Author Share Posted January 31, 2012 Today I trained my legs. 10 minutes warm up 10 minutes of stretching Barbell squat x 6 -bar x 10 reps-bar x 10 reps-75kg x 10 reps-70kg x 10 reps-65kg x 10 reps-60kg x 10 reps Seated calf raise x 5 -20kg x 10 reps-65kg x 10 reps-62.5kg x 10 reps-60kg x 10 reps-57.5kg x 15 reps Barbell lunges x 4 -65kg x 10 reps-60kg x 10 reps-55kg x 10 reps-50kg x 10 reps Dead lifts x 5 -30kg x 10 reps-50kg x 10 reps-50kg x 10 reps-50kg x 10 reps-50kg x 10 reps Calf raise x 5 -90kg x 10 reps-85kg x 10 reps-80kg x 10 reps-75kg x 10 reps-70kg x 10 reps (with no breaks) Food: I had some rye bread with tofu, pickles and mustard and some porridge for breakfast. For lunch I had peanut burgers with whole wheat bread, tomatoes and spinach. For dinner I had some whole wheat pasta with tomato, spinach and soy sauce. Some cake for dessert. Some soy yoghurt with muesli for snacks Supplements: -Raw Meal Replacement-Rice protein-Glutamine-Creatine-BCAA's Protein: 222g / carbs: 578g / fat: 166g / total calories: ~4300g Link to comment Share on other sites More sharing options...
Tarzan Posted January 31, 2012 Share Posted January 31, 2012 Training to eat is almost as important as training your body, I know I found it hard. Are you gaining the weight you want to lately? Link to comment Share on other sites More sharing options...
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