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About joelk

  • Birthday 11/26/1981

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  1. Creapure branded creatine is vegan. The pure powder form is the most versatile and cost effective. Works well in my opinion
  2. I guess whatever you cut down on you're going to crave. I like to keep my fats up a little more and mostly have fibrous carbohydrates. I don't have cravings all that much but I do have a couple of espressos a day too and that seems to help a bit. Dieting is never easy but I guess fighting through all that is what separates us from the average person. Have been training well recently, everything is clicking at the moment and am in my best shape ever with still 3 weeks to go. I've been pushing hard to keep my lifts up but haven't felt like my body has been beaten up after workouts as has been the case with previous contest preps. Weekends workouts - Saturday - Front squat - Bar x 5 60kg x 5 100kg x 5 120kg x 3 Hang snatch pulls - 40kg x 5 50kg x 3 x 5 sets - I need to work on getting the second pull right and not just muscle the weight up so I will keep using light weight to get the technique right. Snatch balance - 40kg x 3 60kg x 2 x 5 sets Renegade rows - 24kg x 6 x 3 sets Hanging leg raise - 10 x 3 sets Yesterday - Hang clean pulls - Bar x 5 x 2 sets 40kg x 5 60kg x 3 x 6 sets - Same as with snatch pulls, technique needs some work. Behind neck jerks - 40kg x 3 60kg x 3 80kg x 1 90kg x 1 105kg x 1 - PB Squats - 60kg x 5 90kg x 5 110kg x 5 x 3 sets Bench press - 80kg x 5 110kg x 3 x 3 sets Pullups - 6 x 4 sets Skullcrushers/barbell curls superset - 35kg x 10 x 3 sets (10 reps for tri's, 6 reps for bi's) Meals have been consistent and the diet is working well at the moment. Meal 1 - Sunwarrior (1.5 scoops), Sunwarrior activated barley (1 teaspoon), raw cocoa powder (2 teaspoons), handful raw pepitas and cashews and teaspoon of coconut oil. Mixed in bowl with water to make fudge like consistency Meal 2 - Tofu (130g), broccoli, 6 olives Meal 3 - Same as meal 2 Meal 4 - Pre/during workout drink - 15g BCAA's, 5g extra leucine, 2g beta alanine, Vega sport, coconut water Meal 5 - Post workout - 2 scoops Sunwarrior, 1 teaspoon activated barley, 5g creatine, 2 teaspoon cocoa powder, 1 teaspoon coconut oil Meal 6 - Bowl of fava beans, coleslaw (just shredded cabbage and carrot - no dressing or anything) 6 olives, broccoli Meal 7 - 10g BCAA's, coconut water, magnesium powder and handful of raw pepitas. Don't know how many calories I'm consuming but either way I'm still getting leaner and my weight is sitting around 79kg, which will be around contest weight. Still need to get around to taking photos, just doing the regular bodybuilder thing and checking my progress in mirror for now.
  3. Had a training session this morning, first proper session in nearly a week. Did some unnecessary powerlifting stuff (band deadlifts) with a mate of mine and ended up injuring my neck and tearing the callouses off one of my hands. Stupid but painful. Felt good to train properly this morning, have just been doing squats and some other bodybuilding movements in the last week to keep my condition but feels good to go heavier again. Was essentially a whole body routine. Snatch balance (drop snatch or whatever it's called) - Bar x 5 30kg x 3 50kg x 3 x 2 sets 60kg x 3 x 6 sets Front squats - 60kg x 5 80kg x 5 100kg x 5 110kg x 5 120kg x 3 130kg x 2 Bench press - 80kg x 5 x 3 sets Close grip chinups - 6 x 3 sets Kettlebell tricep extension - 16kg x 8 20kg x 8 24kg x 6 x 3 sets Hanging leg raise - 10 x 3 sets Yesterdays food - Meal 1 - 2 scoops Sunwarrior (unflavoured), cocoa powder, raw almonds and Brazil nuts, maca powder, goji berries. Mixed all together in a bowl with some water added. Meal 2- Lentil burgers (cooked plain lentils, TVP, nutritional yeast, chia seeds, coconut butter) with grass and tomatoes Meal 3 - Same as meal 1 but basically halved everything Meal 4 - Same as meal 2 but had broccoli instead of the grass Meal 5 - Amino acids, coconut water, activated barley, spirulina Meal 6 - Tempeh (fried in coconut oil), broccoli, olive oil I'll keep my diet similar to this up until competition day (about 4.5 weeks away). I've cut out some of my fats, i.e. cocoa butter and my calories are a bit lower - not that I'm really counting. Starting to look lean now, I'll start taking comparison photos soon
  4. Trained this morning, have been feeling pretty strong considering I'm dieting and losing weight. Have decided I will compete in the bodybuilding shows in April and May. Weighed in at 79kg this morning, lightest I have been in a long time. Workout this morning - Light squats, deadlifts and high pulls to warm up Cleans - 40kg x 5 60kg x 4 70kg x 3 80kg x 2 90kg x 1 95kg x 1 x 2 sets Jerks - 40kg x 3 60kg x 3 70kg x 2 80kg x 2 90kg x 1 95kg x 1 - Heaviest I have done but was a bit of a press out so wouldn't count strictly. Dips/pullups - 6 x 4 sets - superset the two Hanging leg raises - 10 x 2 sets Diet - (yesterday) Meal 1 - Small piece of dark chocolate and handful of cashews Meal 2 - Protein shake. Sunwarrior, activated barley, spirulina, maca powder Meal 3 - Lentil burger, broccoli, avocado Meal 4 - Sunwarrior shake, small piece of dark chocolate - a lot of my calories are coming from the cocoa and coconut oil in the chocolate I make, so my overall calories are reasonably high, even though my meal portions are not huge. Meal 5 - Tempeh, silverbeet, broccoli and small bowl of cashews and almonds Meal 6 - Marinated tofu, broccoli, avocado
  5. I just use the Pro Tan stuff. There's really not much else around where I'm from and most others have lanolin and stuff so I stay away. Atleast pro tan doesn't test on animals but their quick bronze stuff is not vegan friendly. I just use the overnight competition colour and put on about 4 or 5 coats - I'm pretty pale skinned normally. Good luck!
  6. Agreed. I think it is paying off now, I'm getting less sore and feeling pretty good. Trained this morning, the weekend was a bit hectic with family stuff so didn't get to fit in all my training. Had a good workout today though, still feeling very strong even though I've lost a lot of weight from dieting. I'm sitting just under 80kg now, which is the lightest I've been in a long time but also probably the leanest I've been too, including my comps. Guess I need to diet for longer from now on for the bodybuilding shows, as this is proving. Workout was - Cleans - Bar x 6 x 2 sets 40kg x 3 60kg x 3 80kg x 3 90kg x 2 100kg x 1 x 2 sets - equal pb but first time I've gone that heavy catching in full squat. 70kg x 3 x 3 sets Jerks - Bar x 5 40kg x 3 60kg x 3 80kg x 2 100kg x 1 x 2 sets 60kg x 3 x 3 sets Dumbell bench press/row superset - 35kg x 6 x 3 sets Hanging leg raises - 10 x 3 sets My diet from yesterday, similar as usual Meal 1 - Handful of cashews, small piece of dark chocolate (my high protein choc) Meal 2 - Nutmeat, lentils, tofu, spinach leaves, cucumber and olive oil Meal 3 - Protein shake - Sunwarrior, coconut water, maca powder, cocoa powder, chia seeds and an apple Meal 4 - Tempeh, broccoli and avocado Meal 5 - Same as meal 1 but less cashews and had some goji berries Meal 6 - Same as meal 2. Didn't really have much time to cook, so just used canned organic lentils and nutmeat. I try not to eat too much nutmeat, as much as I like it, I'm not a huge fan of eating a lot of gluten.
  7. Thank you MaryStella! Yeah, I'll try to be more consistent, it's good to be back around here Trained well yesterday, injuries are healing up. Have started to do a lot more stretching and warm ups, I figure my lack performing basic stuff like that is the reason I keep getting injured. Yesterday's workout - Jerks - Bar x 5 30kg x 5 50kg x 3 70kg x 3 80kg x 3 x 3 sets Squat cleans - Bar x 5 40kg x 3 60kg x 3 70kg x 3 x 6 sets Floor press/bentover row superset - 60kg x 5 90kg x 5 x 3 sets Ez bar curl/skullcrusher superset - 50kg x 8 x 3 sets Hanging leg raises - 10 x 3 sets Had a higher calorie day on Saturday, just a bowl of pasta with olive oil and parmazano vegan cheese, some veggie chips and a vegan sausage roll. Yesterday was my regular diet. Meal 1 - Vegan burger (soy and wheat protein based), seaweed salad, avocado and some grass ( I think it's what it's called, in Greek it just translates into grass - which is basically what it is) Meal 2 - Small piece of dark chocolate, pecans and goji berries Meal 3 - Tempeh, olive oil, greens (broccoli, spinach and more grass) Meal 4 - Amino acids, coconut water, Vega sport, Beta alanine powder, creatine and an espresso Meal 5 - Sunwarrior, apple, cocoa powder, coconut water, maca powder, creatine Meal 6 - Dark chocolate, cashews and goji berries Meal 7 - Same as meal 1
  8. I've tried it before, from a different company before the patent was bought by the makers' of Genr8. It's just barley starch, nothing really special about it and I can't say I noticed too much from it.
  9. My meals are not all that big, I eat about 150-175g serves of tofu/tempeh or whatever. Fats make up a lot of my calories. I'm really not all that active to justify eating too much more protein though. It all seems to work for me. I like doing them as much, if not more so than regular deadlifts. Finally back online, haven't really had much internet connection recently plus had another injury - this time my trap, which I hurt somehow reverse cleaning the barbell because I can't really drop the weights where I train. Had a light session this morning, still practicing the olympic lifts which I'm finding really helps with cycling and my bodybuilding training. Just did snatches and a few other light exercises. Snatches - Bar x 5 x 2 sets 30kg x 3 40kg x 3 50kg x 3 60kg x 2 x 6 sets Squats - 100kg x 5 x 3 sets Pullups - 6 x 3 sets Band pushups - 6 x 3 sets Dumbell curls/ Overhead tricep extensions - 15kg x 6 x 3 sets Leg raises - 10 x 3 sets My diet has been clean, I'm dieting for a couple of shows in the next couple of months, which I'm still undecided on but am going through the dieting either way. Yesterday's meals were - Meal 1 - Protein custard/shake - Sunwarrior, cocoa powder, maca powder, cashews, coconut oil and agave syrup. Ate it like custard. Meal 2 - Lentil burger - Lentils, wild rice, nutritional yeast, chia seeds. Ate it with half an avocado, spinach and tomato Meal 3 - Tempeh, broccoli, olive oil Meal 4 - Protein shake - Sunwarrior, BCAA's, apple, spirulina, creatine and beta alanine powder Meal 5 - Dark chocolate and cashews Meal 6 - Tempeh, spinach, olive oil I've pretty much been eating similar meals for a while now, kind of dieting without really putting too much thought into it. As progress slows down I'll look at reducing calories here and there but I'm still losing weight at the moment, down to 80-81kg in the morning, easily on track to get below 80kg in the next couple of months. I'm hoping to keep as much strength as possible dieting like I am.
  10. I know some brands use animal derived aminos and others use plant derived. It's best to ask the individual companies to be safe. I don't know about BSN, looking at some of their products it doesn't look like they are really trying to create anything for the vegan market.
  11. Thank you MaryStella, I intend to post more when I have more frequent access to the net I've been training consistently all through the holiday season, I'm considering competing in the early year bodybuilding shows so have been keeping in pretty good shape. Morning session today - Snatch grip deadlifts - 60kg x 8 80kg x 5 100kg x 3 x 2 sets 130kg x 2 x 2 sets Overhead squats - Bar x 5 40kg x 3 60kg x 3 x 3 sets Incline bench press - 60kg x 5 90kg x 5 x 3 sets Dumbell skullcrushers - 22.5kg x 8 x 3 sets Barbell calf raises - 60kg x 12 x 3 sets Yesterdays meal - Meal 1 - Tofu, mixed greens, olives Meal 2 - Protein drink, made into custard consistency (Sunwarrior, coconut water, Flax seeds, Coconut butter, Cocoa powder, Maca powder, agave syrup, cashews) Meal 3 - Lentil burger, broccoli, olives Meal 4 - Amino acids, creatine, coconut water, spirulina, Vega sport and one apple blended in Meal 5 - Same as meal 1 Meal 6 - Protein chocolate, blueberries, cashews, almonds
  12. Thank you Robert! Haha!! Yeah, it's nice to prove people wrong like that I've been training pretty hard recently, haven't had access to the internet much so haven't been keeping track of my workouts like I should. My back has healed up ok, just not keen to push myself on heavy deadlifts yet. Still messing around with random training sessions, haven't come up with a program I'm happy with yet. Here is my training session from yesterday. Cleans - Bar x 5 40kg x 3 60kg x 3 80kg x 3 x 3 sets Overhead squats - 40kg x 3 60kg x 3 x 3 sets Snatch grip deadlifts - 60kg x 3 100kg x 3 x 3 sets Bench press - 60kg x 5 110kg x 3 x 3 sets Close grip chins - 8 x 5 sets Diet is still much the same, had a higher carb day on the weekend, ate some rice and vegetable, vegan curry pie and some pumpkin pie thing (just pumpkin and some other vegetables fried in olive oil). I've been staying around 3-4kg above my contest weight and have been feeling pretty strong eating the way I have for the last couple of months now. I'll keep my off seasons like this from now on. Yesterday's meals were - Meal 1 - Protein custard (for want of a better word) - Sunwarrior powder, agave nectar, raw almonds and cashews, cocoa powder, maca powder, coconut butter, flax seeds and spirulina (only a teaspoon). I blend it up and keep in fridge overnight, tastes really nice. Meal 2 - Lentil burger (made my own with the vegan burger mix and just soaked and cooked some lentils to add to it, cooked on grill so I didn't need any oil). Ate it with some beetroot and kale and avocado. Meal 3 - Seaweed salad and tofu Meal 4 - Amino acid drink during training. Aminos, creatine, Vega sport, half a lemon and half a lime. Meal 5 - Protein drink. Sunwarrior, blueberries, strawberries, creatine, maca powder, chia seeds. Meal 6 - Same as meal 2, no avocado though as I had piece of my dark chocolate which has enough fats in it.
  13. Yeah I figured I would give them more of a go, I can't really do too much powerlifting stuff at the moment (don't know if I really want to really focus on it too much anyway) and weightlifting will have plenty of carryover into all the cycling I do and also strengthen some of my weakpoints in my bodybuilding, like upper back thickness which I lack. I don't really go very heavy on the Romanian deadlifts so my back feels ok doing them, unlike regular deadlifts. Had a session last night, bit of everything again - I haven't made up a program yet. Kettlebell swings - 20kg x 10 x 3 sets Squat cleans - Bar x 3 40kg x 3 80kg x 1 x 3 sets Push press - 40kg x 3 70kg x 3 x 3 sets Front squats - 90kg x 3 120kg x 1 x 3 sets - felt heavy so just did singles. It's the heaviest I've lifted since I got back into training. Paused bench press - 60kg x 3 90kg x 3 x 3 sets Rope climbs - x 2, don't know how high the climb is but ceiling is pretty high I guess Trunk twists - 10 x 3 sets Diet was pretty much the same the whole week. Today will be my "refeed" day so might have some lentil or vege burger wraps or something. Haven't really had the desire to carb up, been feeling pretty strong and energetic on my usual daily diet but I'll probably enjoy it eating once I start
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