Jump to content

Fire Academy prep and food log


Recommended Posts

Hi guys, I am new to the WFPB diet and have been on this for 2 months. I want to track diet, training, and life in preparation for the fire academy that starts in mid November.

I have been working out for 3 years.

My previous training includes calisthenics, powerlifting, and running. Before switching to WFPB I was training 5x per week on a push day/pull day split and have neglected alot of leg work for the few months prior to July start of the diet change.

Workout A:

5 sets Wall supported HSPU

3 sets elevated pike push up on parallets

3 sets ring dips/ or weighted ring push ups

5 sets hanging leg raise

5 sets pistol squat

 

Work out B

4 sets L-sit chin up

4 sets explosive pull ups

4 sets wide grip pull ups

 

I did this routine during May and June and had great progress but started to stall towards the end of June

 

In July I wanted to simplify and do a 3x per week full body but have really stalled out hard and have not been able to progress and get stronger like I am used to doing.

 

Full body workout:

4 sets assisted one arm chins

4 sets elevated piked push ups on rings with one leg up

4 sets Deadlift triples at 70%

3 sets pull ups

3 sets ring dips

4 sets standing ab wheel roll outs

 

3 mile run on my off days I stopped the running after the first month because the workouts were suffering.

 

So 2 months on my vegan diet and I am getting weaker and fatter. I am loosing my abs pretty quickly. This really kind of blows my mind and I am a bit confused as to what I need to do. This log will document my diet, training, and other lifestyle variables so I can recognize any changes I need to make and get help from you guys on the forum.

 

Current stats

5-11

184 lbs

approx 15% bf

Edited by Eiji
Link to comment
Share on other sites

  • Replies 124
  • Created
  • Last Reply

Top Posters In This Topic

8/27/15 80 days out

 

Breakfast:

24 oz smoothie: papaya, mango, raspberries, spinach, ground flaxseed, amla powder, kyo green powder

 

I have been feeling pretty weak lately so I am going to reset the intensity and try to get my work capacity back up.

 

Training:

Assisted OAC x 2,3,2,2

Elevated one leg pike ring push up(basically my whole body is in a handstand position except for one leg that is stabilized on a table) 5,5,5,5

Deadlift 295lbs/134kg x 3,3,3,3

 

Chins+50lbs x 5,5,5

Ring push up + 50lbs x 8,8,8

 

dumbbell deadlift 200lbs x 6,6,6

standing abwheel x 5,5,5

 

Post workout smoothie

5 dates, 2 bananas, 1/2 scoop mrm vegan protein. water

 

Lunch

Avocado, broccoli sprouts, hummus sandwich on Ezekiel bread

bowl of vegan chilli (I used 2 cans of black beans and 1 can of garbanzo beans and left out the cayene and jalapeno for the kids)

http://ohsheglows.com/2014/02/05/my-favourite-vegan-chili-with-homemade-sour-cream/

 

Dinner

Massive spinach and arugula salad with orange slices, cranberries and walnuts. Loosely based on http://www.foodnetwork.com/recipes/rachael-ray/spinach-and-arugula-salad-with-orange-recipe.html

I made my own dressing, was delicious

 

1.5 tbsp orange zest

juice from one small lemon

2 tbsp extra virgin olive oil

2 tbsp agave nectar

1 tbsp balsamic vinegar

bit of sea salt

bit of black pepper

 

Vegan Egg plant parmesan

http://minimalistbaker.com/vegan-eggplant-parmesan/

 

snack

more salad and an apple

Edited by Eiji
Link to comment
Share on other sites

Hi guys, I am new to the WFPB diet and have been on this for 2 months. I want to track diet, training, and life in preparation for the fire academy that starts in mid November.

I have been working out for 3 years.

My previous training includes calisthenics, powerlifting, and running. Before switching to WFPB I was training 5x per week on a push day/pull day split and have neglected alot of leg work for the few months prior to July start of the diet change.

Workout A:

5 sets Wall supported HSPU

3 sets elevated pike push up on parallets

3 sets ring dips/ or weighted ring push ups

5 sets hanging leg raise

5 sets pistol squat

 

Work out B

4 sets L-sit chin up

4 sets explosive pull ups

4 sets wide grip pull ups

 

I did this routine during May and June and had great progress but started to stall towards the end of June

 

In July I wanted to simplify and do a 3x per week full body but have really stalled out hard and have not been able to progress and get stronger like I am used to doing.

 

Full body workout:

4 sets assisted one arm chins

4 sets elevated piked push ups on rings with one leg up

4 sets Deadlift triples at 70%

3 sets pull ups

3 sets ring dips

4 sets standing ab wheel roll outs

 

3 mile run on my off days I stopped the running after the first month because the workouts were suffering.

 

So 2 months on my vegan diet and I am getting weaker and fatter. I am loosing my abs pretty quickly. This really kind of blows my mind and I am a bit confused as to what I need to do. This log will document my diet, training, and other lifestyle variables so I can recognize any changes I need to make and get help from you guys on the forum.

 

Current stats

5-11

184 lbs

approx 15% bf

 

Hi Kiji,

 

You mentioned about your progress stalling, heres something to consider...

 

As we grow stronger and bigger, our energy output also increases proportionally, and the greater the energy output - the longer it takes for the energy reserves to replenish themselves. There must be a corresponding adjustments made to the volume and / or frequency for progress to continue.

 

So were 3 full body workouts per week may have been fine for the first few months, its now possible that 3 workouts is too much, perhaps only 2 workouts per week would be optimal, or stick with 3 workouts but use a split.

 

Best

Rob

Link to comment
Share on other sites

8/28/2015 79 days out

 

Breakfast

tofu scramble with green onions and red pepper

hash browned golden potatoes

 

Lunch

Sandwich with hummus, avocado, red peppers, olives, cucumber, lettuce

17 oz coconut water

 

Dinner

About 4 cups of vegan chili. Yum

Edited by Eiji
Link to comment
Share on other sites

Well Rob, It really feels that my work capacity has shifted down and not because I am bigger and stronger. A year ago i was 195 with 1100lb powerlifting total and could workout everyday with no issues....

 

So why do you think your work capacity has shifted down? You seem to be implying its the vegan diet...

Link to comment
Share on other sites

I really can't pin it on anything else right now because they only thing that is different is the diet. I am bent on making this work. I do not want to give the meat, egg, fish or dairy industry a penny more of my money.

The reason why I am logging training and diet is to iron out any kinks so I can thrive on a whole foods plant based diet. IMHO I should be able train as hard and as often as I did on my previous diet. Which would be 4-5 days per week.

I was hoping for an increase in exercise capacity and a reduction in recovery times but that has not been the case so far.

I am however open to consider that this is an issue that was going to happen regardless. Either way I am looking to optimize the vegan diet since I don't want to go back.

Link to comment
Share on other sites

Are you ensuring your are getting sufficient complete protein profiles? Enough carbs to fuel? Enough food in general?

 

I noticed strength plateaus when consuming a lot of high protein foods like tofu, etc., yet still felt weak - until I started taking bcaas. Now I can get through my workouts fine, my strength is increased, and I'm noticing gains in the mirror.

 

Maybe you could put down what you consume in an entire day?

 

Also, I think Rob's suggestion is logical and interesting, but it's also possible for your diet to be off; despite it being proven that a vegan diet has potential to permit significant gains.

Link to comment
Share on other sites

I really can't pin it on anything else right now because they only thing that is different is the diet. I am bent on making this work. I do not want to give the meat, egg, fish or dairy industry a penny more of my money.

The reason why I am logging training and diet is to iron out any kinks so I can thrive on a whole foods plant based diet. IMHO I should be able train as hard and as often as I did on my previous diet. Which would be 4-5 days per week.

I was hoping for an increase in exercise capacity and a reduction in recovery times but that has not been the case so far.

I am however open to consider that this is an issue that was going to happen regardless. Either way I am looking to optimize the vegan diet since I don't want to go back.

 

Good stuff Eiji, I was at the point twice a week up until only a couple of months ago, but whats really improved my recovery rate and productivity is pre, intra and post workout supplemention (glucose, BCAA's and creatine), am now able to train 3-5 times per week, that being said I have to manage the stress of my workout by combining high and low stress techniques.

 

Best of luck

Rob

Link to comment
Share on other sites

Hmmm, well...I have discontinued creatine, bcaas, and beta alanine. I was hoping to get everything I needed from plants. Maybe I will add those back in.

 

This is exactly what I was hoping for, some outside input. Thank you Rob and esquinchi!

Link to comment
Share on other sites

8/29/15

 

Breakfast: banana, mango, raspberry, oj smoothie

2 pieces of Ezekiel raisin bread toast with earth balance and cinnamon sugar. A little splurge

 

AM:

1 min on 1 min off jumprope for 8 rounds

20 min on the water rower. About 4400m

 

Lunch:

2 sandwiches- Ezekiel bread with homemade olive tapenade, hummus, avocado, broccoli sprouts, cucumbers, tomatoes, red peppers.

Afternoon snack:

Fried rice - 1.5 cup brown rice, green onions, garlic, ginger, 1/2 cup each soybeans, peas, corn

17 oz coconut water

 

PM: 3 scoops Amino Energy + 5 g creatine 10 min prior to start

 

Power clean to front squat

135x3

155x5

185x3,3,3

155x5

 

Ring dips

BW + 25lbs x 8

BW + 35lbs x 8,8,8

 

Power clean

155 x 3,3,3

 

Pistol Squat + 20lbs x 8,8 both sides

 

HLR toes to bar x 10,10,10

 

3 dates

 

2 mile jog 18:49

 

24 oz water and banana

 

Dinner:

3 cups miso soup, 1 cup brown rice, natto

 

Snack: 1 scoop mrm vegan protein w/ almond milk, 1/2 cup broccoli sprouts w/ sesame dressing

Link to comment
Share on other sites

8/31/15

 

Feeling a bit sore this morning so Im going to push out my work out till this evening to give me a few more hours of recovery time.

 

breakfast

Massive smoothie with banana, mangos, raspberries, amla powder, spirulina, spinach, almond milk, water....did not taste good...I usually use a bit of oj and it tastes great but i was all out this morning...

 

Lunch

2 cups of vegan chili with sprouted lentils, black beans, and garbanzo beans

 

Snack

rice n bean chips

home made granola with oats, walnuts, pecans, pumkin seeds, ground flax, dried cranberries, sweetened with banana and molasses

 

1-2 pm rowing

Took the kids to mission bay park and rented some paddle boards. LOL is was a bit windy and my daughter and friend got blown across the bay and I had to tow them all the way back. was a great little workout though.

 

hung out on the beach for another hour and got blasted with too much sun and got my VitD for the week.

 

Lite dinner at 5:00

fried rice with 2 cups chopped kale, 1 cup white rice, 2 tsp chili garlic sauce, tamari to taste. Super fast to make and very good. so good that I made another batch for the kids.

 

Preworkout 2 scoops amino energy/ 5g creatine 15 min prior

6:00-6:40

Workout: one set of each exercise in order with approx 30 sec between each set.

 

Assisted one arm chin with opposite hand grasping the working arm's forearm at about the middle.

R - 3,3,3,3,3,3

L - 3,3,3,3,3,3

 

Elevated pike push up on rings with one leg extended

BW x 7,7,6,5,6,6

 

Deadlift

225 x 3

275 x 3

295 x 3

315 x 3,3,3

 

Finisher

17 chins @ BW, 33 push-ups, and another DL triple at 315

 

8:00 snack

A rather large salad. Spinach and arugula tossed in a lemon dressing topped with apple, walnuts, and dried cherries.

Dressing:

Juice from 1 lemon

1 tsp lemon zest

1 tbsp extra virgin olive oil

1 large clove of garlic minced

1.5 tbsp maple syrup

Sea salt to taste

 

I just made up that dressing and its a keeper

 

1 scoop mrm vegan protein with water

 

You guys are the best. thank you for pointing out the bcaa/creatine issue. I think I am back.

Link to comment
Share on other sites

9/1/15

 

Tofu and kale scramble with hash brown potatoes.

 

10 min jump rope

30 min on the water rower for 6300m

 

More tofu and kale scramble with hash brown potatoes.

 

Lunch:

2 sandwiches Ezekiel bread, avocado, cucumber, broccoli sprouts, hummus

 

Snack: 1/4 of a large watermelon, 1/4 cup pumpkin seeds, 2 apples

 

Dinner: chick pea shawarma wraps. Recipe from minimalistbaker.com the best vegan recipes I have found. Baked purple potatoes

Link to comment
Share on other sites

Feeling better with the supplements? Are you eating more? Food looks good man. Hopefully you're finding yourself with more energy. Thought of you when I was climbing stairs and carrying dumbbells yesterday. It was awful!

 

I am feeling a lot better. Thanks for checking in. I have not increased food intake. I only eat when hungry and stop when I'm full so some days I eat a bunch and some days less. I haven't noticed that I have eaten any more than usual. I do however generally eat a lot. I intake 60-70 of my family of 4's food.

Link to comment
Share on other sites

I used to do stairs quite a bit. We have a run of stairs in a neighboring town of 295 steps up a steep hill. I would jog up/down with 50# vest

Jog up/down no vest

Walk up/down w/2 35# Dumbbells

 

I haven't done that in ages though

Link to comment
Share on other sites

9/2/15

 

Another good day even though I havent been getting enough sleep. I average about 6 hrs per night.

 

Breakfast smoothie: banana, raspberries, blueberries, spinach, amla, spirulina, OJ, almond milk

 

time to change things up a bit. Im still going to do 3-4 full body sessions per week but will cycle 4 different workouts. Each workout will have an upperbody push, upperbody pull, a lowerbody, and an abdominal exercise. I will be working up to 10 sets per exercise depending on the time I have per workout. I like to do one set of each exercise with about 30 sec rest for one round and then repeat.

 

Upperbody Push

Ring dips, Ring push ups, Overhead press, Handstand push up/ elevated piked ring push up

 

Upperbody Pull

Pull ups/chins on bar or rings, Rowing movement with bar or rings, assisted one arm chins

 

Lower body

Front squat, Deadlift, Pistol squat, Jump squat

 

Abdominals

Standing abwheel rollouts, Hanging leg raise toes to bar, Front lever progressions, L-sit holds

 

11:30 preworkout: 3 dates, 3 scoops amino energy, creatine

 

workout:

10 min jumprope warm up

 

7 rounds of:

Pull ups x 10

rest 30 sec

Elevated Ring push up x 20

Rest 30 sec

Front squat 135 x 5

Rest 30 sec

Standing Abwheel x 2

 

I usually do my standing abwheels going up a slight ramp to make it a bit easier but I did these on the ground and touched my nose each rep...bad ass.

 

Lunch:

a big mound of soba noodles and about 1/4 watermelon

 

Now here comes a little back story. I have been dealing with mild eczema since I was 25. Its been off and on with scaly ichy patches on my chest and back. For the last 4 months it has been pretty bad. every time it seems to clear it comes right back when before it was intermittent. It was one of the reasons for going plant based but after 2 months and no relief I scheduled an appt with an allergy specialist. the appointment was today and I had a rash test done. I had reactions to peas, tomato, sesame seeds, pistachio, and hazelnuts. The test has approximately 25-30% false positives and some reactions to allergenic foods such as wheat and soy may not show up I have to go on an elimination diet for 2 weeks and start introducing foods as long as the rash has cleared. If the rash has not cleared I can assume the eczema is caused by something else. so in the mean time I am limited to a restricted diet uhggg.

 

Dinner: Kale fried rice topped with black beans

2 cups brown rice, 1 bunch kale, 3 cloves garlic, sea salt, cayenne pepper, 1 cup black beans.

Link to comment
Share on other sites

9/4/15

 

AM breakfast smoothie: banana, mango, raspberry, blueberry, spinach, juice from one orange, water

 

3 scoops amino energy

 

Workout

warmup: 12 mins jump rope

Circuit with 30-60 sec between exercises and 30-60 sec between rounds

 

8 rounds of

Chin up: BW + 50lbs x 6 reps

Ring dips: BW + 50lbs x 6 reps

Deficit deadlift: 315 x 3 reps

 

Finisher: 1 min repeat set on watch timer

4 rounds with no rest

15 push ups then jump rope till beep

15 4cnt flutter kicks then jump rope till beep

15 Strict BW squats then jump rope till beep

 

notes: felt pretty strong through out but left out ab work because those guys were not recovered from the abwheel brutallity from last session. Man I loved the finisher!!! that will become its own workout soon for academy conditioning.

 

Lunch

Fried rice: 2 cups brown rice, 1 cup broccoli, green onions, fresh ginger, minced garlic, sea salt, cayenne pepper

Link to comment
Share on other sites

This elimination diet is for the birds. So boring. I can't wait to start introducing things back. I haven't decided what to go with first though.

 

I got lazy and didn't log in food sat and sun but I'm back on track today.

 

8:00 smoothie. 2 bananas, 1 cup mango, 1 cup blueberries, 2 cups kale, 1 cup almond milk, 1 cup OJ.

11:00 3 dates, 3 scoops amino energy, 5g creatine

 

workout:

 

15 min jump rope. I'm loving the jump rope. I can't wait to get good at it.

 

I decided to take it easy on legs today. (Pussed out)

 

elevated ring push ups

BW + 50lbs x 12,12,12,10,10

pull ups

BW x 12,12,12

chins

BW x 12,12

 

It was around 90* in my garage and I was feeling a bit drained so I cut the workout after that.

 

Lunch: Cajun black beans and white rice. So yummy. I might just make this again for dinner but I just saw a recipe for high protein mashed potatoes that I want to try.

 

Snack: I made another batch of cajon black beans and white rice.

 

Dinner: large spinach salad with cucumbers, red peppers and lemon dressing. 2 servings high protein mashed potatoes from ohsheglows. they were decent but sooooo filling.

 

gonna try to get to bed early. Im pretty sure my recovery/gains have been hampered by my lack of sleep

Link to comment
Share on other sites

9/08/15

 

Breakfast: smoothie-banana, blue berries, mango, kale, OJ

 

Workout: 2 - 20 min jump rope

 

Lunch: 1 cup white rice with cajun black beans

 

Snacks:

protein smoothie- 1 cup blue berries, 1 cup mango, 2 cups kale, 1/2 cup white beans, 1 cup OJ, water, 1 tbsp ground flax

3 rice cakes

1 avocado

1 tbsp strawberry jam

1 apple

1/4 cup pumpkin seeds

 

Dinner:

Large spinach and arugula salad

Cajun black beans and brown rice

 

I need to be eating this much everyday. I cheated on the elim diet with the pumpkin seeds but WTH.

Edited by Eiji
Link to comment
Share on other sites

Ab wheels are brutal. When I was much larger, I tried one just for fun. Felt that for about a week. I too, on occasion, have a flare up of eczema, usually on my left calf. Tends to come out in times of high stress, or very dry climate, or when it's really hot outside. Do you know it to be tied to diet? Sucks with the minimal variety at the moment. When I tried 80/10/10 for about six months I started having allergic reactions to bananas; small breakouts, etc. That's kind of what put me off the whole thing - that and gaining 12 pounds.

Link to comment
Share on other sites

Ab wheels are brutal. When I was much larger, I tried one just for fun. Felt that for about a week. I too, on occasion, have a flare up of eczema, usually on my left calf. Tends to come out in times of high stress, or very dry climate, or when it's really hot outside. Do you know it to be tied to diet? Sucks with the minimal variety at the moment. When I tried 80/10/10 for about six months I started having allergic reactions to bananas; small breakouts, etc. That's kind of what put me off the whole thing - that and gaining 12 pounds.

 

Yes ab wheeling is badass. That's why I'm trying to get good at them. They really are a full body exercise and take a minute to recover from if you push it.

 

As far as the eczema goes I'm not sure it is even diet related but need to rule that out.

 

Eating all plants sure makes it hard to hit macros without going way over on carbs unless you supplement with powder. Arghh

 

I hope your puppy is feeling better.

Link to comment
Share on other sites

9/09/15

 

Breakfast smoothie:

1 cup each - mango, blueberries, white beans, orange juice, water

2 cups kale

 

Snack:

2 rice cakes

1 tbsp strawberry jam

 

preworkout: 3 scoops amino energy, 5g creatine

 

Workout:

warm up 5 min of jump rope...Its around 90 deg outside and 5-10 deg warmer in the garage

 

Paired chins and elevated piked ring pushups one leg extended 45 sec between sets

Chins BW + 50lbs x 7,7,7,7,7

EPRP BW x 7,7,7,7,7

 

Front squats, cleaned first rep

135 x 5

155 x 5 ... I can feel that this is not going to go well today...The heat is killing me

185 x 4,3,failed to clean the first rep....power is gone...Im done

 

Pistol squats x 12,10,10 both legs...sooo much harder on the left side

 

Standing ab wheel x 3,2,flat on my face...hehe ok now im done

 

Post workout: 2.5 cups rice milk with 5g bcaa

 

Lunch:

1.5 cups brown rice with 2 cups veggies(mushrooms, red peppers, green onions, fresh ginger) with homemade chili garlic sauce.

2 cups rice milk blended with 1 can of white beans

 

Dinner:

3 avocado sushi rolls

Bean smoothie - 1 can white beans w 2 cups rice milk

Link to comment
Share on other sites

Took it easy today.

 

What I had to eat

 

3 smoothies each with: 3/4 cup white beans, banana, 3/4 cup mango, 3/4 blueberries, 2 cups kale, 1 cup OJ, water, 1 tbsp flax seed

 

1/4 cup pumpkin seeds

1 apple

3 avocado, broccoli sprouts and brown rice sushi rolls. Holy crap these are good. I'll have to share the recipe.

Handful of oats

Large plate of Jap curry see recipe in recipe section of this forum, went back for seconds

17 oz coconut water

 

I know I didn't hit my macros target but damn it's hard to hit over 100g protein with no soy or powders.

Link to comment
Share on other sites

9/11/15

 

Smoothie: 3/4 cup oats, 3/4 cup mango, 3/4 cup blueberries, 1 banana, 2 cups kale, 2 tbsp flax seed, 1 cup OJ, water

 

Preworkout: 17 oz coconut water, 2 scoops amino energy, 5g creatine

During workout: 1 banana, 17 oz coconut water, 20 oz water. So damn hot out.

 

Workout:

Warmup with 15 min jump rope. I'm pretty happy with my jumprope progress. I can now do crisscross and double unders. Yay! Endurance is much better too.

 

I rigged up some 4k lb webbing from pull-up bar for some back squat safeties. Works great but it's much harder since the first rep starts from the bottom of the hole.

 

Back squat:

145x5

185x5

225x5

245x5

225x10

 

DB row 100(each) x 6,7,7,7

Ring Dips + 50lbs x 8,8,7,7

 

Tricep ring extensions (think upside dow skull crusher/French press)

BW x 12,10,9

 

Post workout: 17 oz coconut water

Smoothie: 1 cup oats, 3/4 cup white beans, 2 cups water. Not super tasty

 

Smoothie: 1 cup oats, 1 cup white beans, 1 banana, 1 cup blueberries. 43g protein, 186g carbs, 13g fat and 996 calories. Damn I think I'm going to be able to hit my calorie targets. Finally!

 

Dinner: 2 avocado sushi rolls, munched on some granola, big bowl of left over curry, and later I went back and had a big bowl of left over Cajun black beans and rice.

My intestines feel loaded with oats and beans. Hopefully they pass through just fine. I would hate to find something as powerful as a 1000 cal smoothie and find it doesn't work for me digestively

Edited by Eiji
Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...