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I used to workout frequently but have taken a few years off. I have been veg for 22 years and vegan for the last 10. I hope to use this as a motivational tool as I get back into a regular exercise routine. I am 5'7" and 171 lbs. My goal is to add muscle and shed the excess fat that has accumulated around my belly while maintaining a weight between 160 - 170 lbs.



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Cool. Thanks for sharing your journey with us. I know it takes some balls to put up pics on the net. This is a safe place to do it though for sure. Keep pushing and those next set of pics will show your progress for sure.

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  • 3 weeks later...

It's been almost one month, while that is not much time I feel like I am starting to see some small changes. I have not adjusted my diet much at this point and am working out for approximateely an hour 5 days per week


1 month progress

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A typical day of meals for me would be the following



1 serving Stoneyfield Farms Soy Yogurt

1 Bagel

2 Tbsp Peanut Butter


Morning Snack:

2 oz Almonds

1 pt Berries (blueberries, raspberries, strawberries)



2 Veggie Burger Patties

Large Salad (mixed greens, carrot, cucumber, tomato, green pepper)


Afternoon Snack:

2 Bananas



1 Cup Brown Rice

1 Cup Beans

a plate full of sauteed vegetables

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  • 4 months later...
  • 6 months later...

Update: It's been just about 1 year since I posted. Progress has been slow on the recomposition, reasons being I have not made large changes to diet or added in any cardio. Height 5'7" Weight 165lbs. While recomposition has been slow going I have definitely gotten stronger, one year ago my bench press and squat were both 100lbs. Here is a sample workout




High Back Squat 5x10 175lbs

OHP 5x5 95lbs

Bench 5x5 170lbs

Pendlay Rows 5x5 135lbs

Pull-Ups 3x8

Dips 3x15

Cable Fly 3x10 70lbs

Tricep Push-Down 3x10 120lbs


Wednesday -

Deadlift 5x5 275lbs

Pendlay Rows 5x5 135lbs

Pull-Ups 3x8

Straight Arm Pull-Down 3x10 110lbs

Seated Cable Rows 3x10 190lbs

Lat Pull-Down 3x10 110lbs

Preacher Curl 3x10 65lbs


Friday -

High Back Squat 5x10 175lbs

Front Squat 3x10 135lbs

Bench 5x5 170lbs

Pendlay Rows 5x5 135lbs

Pull-Ups 3x8

Leg Press 3x10 270lbs

Leg Extension 3x10 110lbs


If I have free time during the week I will sometimes make it to the gym for a forth day where I add in more squats, dead lifts, and bench presses. I have also been considering adding in more pressing exercises, such as military press, arnold press, and skull crushers to try and increase my OHP and bench press.


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