kareno

Hellooo! What a surprise to get an email notifying me of an update to this thread! Congratulations on your successes and journey, Sherrie!

Holy cow, has it really been over a month since I posted in my online journal?? Whoa. I've been keeping track of most workouts in my hard-copy journal, but can't believe it's been a month since I've been on the website. Yikes. Been traveling quite a bit during the month of March, so my workouts have been less than consistent, but have been able to do a fairly good job getting them in, nonetheless. Went on the vegan cruise the first week of March, and went to a yoga retreat in Mexico the last week of March. Not a bad month, eh?

Dylan, thanks for the note. Really nice of you to check in. All is well. Leaving California soon, and I'm pretty happy about that! How are things going for you in NY? Hope you're happy and well!

That's a bummer. Sounds like a cool and funky place. Sorry you were disappointed. Thanks for sharing your experience. Does the place at least have a cool ambience?

Hi Brezi, and welcome to the forum! Where in Colorado do you live? I'm from Colorado myself (Fort Collins), though I just moved away last year. Anyhow, like Kon said above, I would say to look through people's journals here and see what interests you. I'm also finding it's really important/helpful to keep a journal at the gym. I've started taking my journal to the gym with me and keep track of all the exercises, weights, and reps/sets. It's really helpful, not only to track improvements made, but also just to remember what kind of exercises to do - haha! You can also look at the website www.bodybuilding.com, where I believe they have lots of exercises demonstrated in videos there.

Best of luck to you! Ask people specifically if you have certain questions. People here are really friendly, but you sometimes have to post direcly in their journals or on specific threads to get answers.

Today's ARMS workout:

Warmup: Eliptical machine for 12 minutes (fairly easy resistance, but quick pace)

Cable bicep curl: 20x15, 25x8, 25,10, 30x6

Arm curl machine: 30x15, 30x12, 30x12, 30x12

DB hammer curls: 12x15, 15x12, 15x13, 15x12

Tricep rope extension: 45x15, 50x12, 55x12, 60x8

DB tricep kickbacks: 10x12, 10x12, 10x12, 12x12

Triceps dip machine: 45x10, 45x12, 45x13, 45x15

Assisted pull-up: 90x4 (I was wiped)

Treadmill run: 2.36 miles in 25:10 (training for half marathon)

I ate random stuff here and there today - mostly just leftovers and some fruit: sweet potato, quinoa, pasta w/ vegan alfredo sauce, salad, hummus.

Pretty much over my cold, so feeling pretty good about that!

Hey! Thanks for starting a journal! Great work in the gym! Hope you're feeling in tip top shape and get some energy back soon.

Today's leg workout was a tough one!

Warmup: Stairclimber - 10 minutes (42 floors)

Bodyweight squats: 20, 20, 20, 20

Sled leg press: 50x15, 70x12, 90x10, 90x12, 100x10

Leg extension machine: 75x12, 75x12, 90x8, 90x9

Hib abductor machine: 80x12, 80x12, 90x12, 90x12

Hip adductor machine: 100x12, 110x12, 110x10, 110x10

Butt Blaster machine: 35x12, 40x12, 40x10, 45x8

Hamstring curl machine: 35x15, 40x15, 45x12, 50x10

Standing calf raises machine: 90x20, 105x20, 120x20, 135x20

Assisted pull-up: 90x8!!!! Woohoo!!!!!!!

Bike (low): 25 minutes at easy pace

Pre-workout: 2 oranges, some strawberries, small amount of crackers and hummus

Post-workout: Vega protein bar (chocolate coconut, yummy!), 1/2 orange, couple bites of banana

Steam, spa, sauna. Aaaahhhhh.....

Dinner:

tempeh, black beans, "cheeze" sauce, lettuce, tomato, and guacamole with a tortilla

Snack:

Lightly sweetened crunchy rice rolls from Trader Joe's

Hi Shane, and welcome to the forum! I am trying to cut out a lot of the salt and sugar from my diet as well (and oil, too).

I suspect you will have little problem cutting eggs out of your diet. Good luck, and welcome again!

Best,

Karen

Phew! Today was quite exhausting!

After getting up, I ran 4.17 miles, and at my best pace ever for that run (10:51/mile)! So, that was great.

Then after getting a little snack and recovery at home, I headed to the gym for a chest/abs workout, as follows:

Warmup: Rowing machine - 10 minutes

Chest press machine: 30x20, 35x20, 40x15, 45x12, 50x12

Seated cable fly: 15x15, 20x12, 20x12, 20x12

Incline chest press machine: 40x10, 40x9, 40x7, 40x5

Chest press machine (narrow grip): 45x15, 45x15, 45x20, 60x7

Hammer Strength Ab Crunch machine: 10x15, 10x12, 20x10, 20x10

Cybex Ab crunch machine: 55x15, 65x12, 70x8, 70x10

Life Fitness Abdominal machine: 50x15, 60x16, 70x12, 70x12

Assisted pull-up: 90x6 (PR)

Partner sit-ups with 6 lb. ball: 125

Bike: 25 minutes (~5 miles)

I wanted to stay in the fat-burning zone, so I didn't eat too much today before workouts. Before the run, I had an orange. After the run, another orange and a Vega bar. After the workout, I had a half banana and a half Vega protein bar. Before dinner, some crackers and hummus. Dinner was rice, black beans, sweet potatoes, tomato and guac. Looks like I didn't get a lot of veggies in today. No greens, oops.

Hey there, Cimm! Welcome to the Vegan Bodybuilding & Fitness forum! And most of all, congratulations on your outstanding success with changing your diet! Way to take control of your health destiny! What a great tribute to the benefits of a plant-based diet. Thanks for sharing your story!

Best wishes,

Karen

That cold caught up to me and dragged me down, so I spent most of Thursday lying on the couch. No exercise for me. Feeling a bit better today, and so I did make it to the gym tonight for a shoulder/back workout:

Warmup: Eliptical - 12 minutes and some arm circles

DB lateral raises: 5x15, 8x12, 8x12

DB front raises: 8x12, 8x12, 10x12

Overhead shoulder press machine: 40x12, 40x12, 50x8

DB shoulder shrugs: 30x15, 35x15, 35x12

Lat pull machine: 50x15, 55x15, 60x15

assisted pull-ups: 100x8, 90x5, 90x3

One-arm seated cable row with rotation: 35x15, 40x15, 45x15

Stairs: 25 minutes

I bought some weight training gloves today, and that made quite a difference. So much more comfortable! Yippee!

As for food, I started the day with a Vega One shake, lunch was some leftover Indian chickpeas, and dinner was some pasta and marinara with mushrooms and olives added, along with some asparagus. And some chocolate almond milk for dessert!

I've lost 1.5 pounds in the past week, so that makes me happy!

Hey Dylan. I'd say "congratulations" on winning the bet, but under the circumstances, maybe you'd have rather not won it? I can completely relate to what you're saying. Weight loss is a very sensitive subject for me as well, and I think Robert would agree when I say that we've been in the same boat as you. The best thing you can do is be supportive and motivate her by doing physical activities together. Since Robert and I have been living together, I have lost weight because we have been going to the gym and exercising together. I just haven't had much motivation to go to the gym on my own, but when we go together, it's actually fun for me. Though I'm sure there are times when he would rather go on his own or do his own thing once we get there, the fact that we do the workout together and he acts as my cheerleader and motivates me and tells me "just two more, you've got it" and "good job" and says "look at those muscles" and "lookin' good, babe".... All those things really motivate me to keep going. But, definitely focusing on keeping your encouragement positive, rather than negative. I guess that's my 2 cents worth.

Hi Kika!

Welcome to the forum! I hope you find the answers you seek here. Take some time to look around the forum and read the various threads and post on them so that people will answer any specific questions you have.

I love that you and your husband are vegan! It's so great to see and meet compassionate people such as yourselves - especially a compassionate military man! You two are lucky to have one another!

Anyhow, welcome again!!

All the best,

Karen

Hey there, and welcome to the forum! That's awesome that you've been vegetarian since forever!

I'm trying to figure all this stuff out, too, so I probably can't answer your questions all that well, but I agree with Dylan above, in that you should read through the posts on the forum and reach out to specific people, or post in certain threads to get the answers you are seeking.

Keep at it, buddy! Vegan is the way to be! Haha!

Best,

Karen

Hi Scott! I'm from Colorado, too (Fort Collins, specifically). I moved away last year, but hope to make it back at some point.

Your story is awesome and inspriring! Congratulations on taking control of your health destiny!

Welcome, welcome, welcome! I hope you'll stick around the forum and help others out on their journey as well, since you have done so well yourself. Your story alone is worth sharing at every opportune time!

Best wishes,

Karen

Hi Jane! No reason at all to be nervous, haha! We're a pretty welcoming bunch around here. Welcome to the Vegan Bodybuilding & Fitness forum!

I see you've received a couple of welcomes already, and the two above me have certainly given you some great advice. You may wish to check out the book "Eating Vegan on $4 a Day" by Ellen Jaffee Jones, which also gives some great advice on how to eat on a tight budget. Basically, the advice is similar to what you read above: eat whole, unprocessed foods as much as possible. Buy beans and grains from the bulk section, where they're much cheaper (not to mention more eco-friendly!). Eat as many green veggies as you can, too!

Anyhow, you're definitely in the right spot. There are tons of people here who are not bodybuilders, per se, but it's a great source of information (and inspiration) for all things related to vegan fitness, in general. I hope you'll take the time to look around and familiarize yourself with the forum, the main website, and all that it has to offer. And I wish you the very best of luck with it. Done correctly, switching to a vegan diet can be the best thing one ever does for themself!

Take care,

Karen

Today's leg workout:

Warmup: Rowing machine, 11 minutes

Leg Press (free weight): 0x20, 20x16, 50x12, 70x12, 90x8

Leg Extension machine: 60x15, 75x10, 75x8, 90x8

Butt Blaster machine: 30x12, 30x12, 35x10, 40x12

Lying (prone) leg curl machine: 30x15, 35x15, 40x12, 45x11

Standing calf raises machine: 75x20, 90x20, 105x20, 120x20 (ouch!)

*assisted pull-ups: 100x8, 90x5 (yay!)

Bike, 20 minutes

Was feeling not-so-hot today (I've got a cold comin' on), so today was kind of rough, but by the end of it I was thinking, "Hey, I'm stronger than I thought!"

I feel like I should probably post something about food here, since this is, after all, a forum for vegans (and those who perhaps are curious), and food plays such a major role in all things vegan, but I just don't feel like posting about food right now. Right now I just want to turn off the computer and go to bed. Zzzzzzzz...........

Yummy, tempeh tacos sound delicious! Congratulations on your tie game tonight and for coming back from behind. Great job!

Good luck on the challenge on Friday....

Thanks, MF! If this were Facebook, I would have "liked" your post.

Playing catch-up for the past few days!

Saturday, 2/16 workout consisted of exercising in the park, which was a random assortment of exercises as my sweetie prepares to teach a class in a couple of weeks. So, we went through a bunch of exercises together, including push-ups, jumping jacks, mountain climbers, squats, lunges, partner-shadowing, etc. It was also a 2-mile walk each way to and from the park.

Sunday, 2/17: Abs/Low Back

Warmup: Rowing machine - 10 minutes

Ab Crunch machine (Cybex) - 50x20, 55x20, 60x20, 65x20

Abdominal machine (Life Fitness) - 50x16, 50x20, 50x9 (seat too low), 50x20

Low back extension machine - 105x20, 120x20

Low back extension (free weight) - 0x16, 0x16, 0x10

Crunch ("rolling" machine) - 50, 11

*Assisted pull-up - 100x8, 100x8, 90x3

Partner sit-ups with 8 lb. ball - 115

Treadmill walk/run - ~22 minutes/~2 miles

Monday, 2/18:

Day #1 of half marathon training again. I was training last autumn, but stopped in September after getting up to 10.5 miles. So, now I'm starting over again.

Went for a 2.26 mile run (time 23:02). This was my fastest pace ever. It was a late-day run, shortly before dark and dinnertime.

Tuesday, 2/19:

Went for 3.35 mile run (time 36:00) this morning, about an hour after getting up. Had Vega pre-workout energizer and a few dried figs before the run.

Feeling pretty good! Looking forward to getting back in the gym and lifting weights tomorrow or the next day.

Hey there, Turboveggie!! Welcome to the Vegan Bodybuilding & Fitness forum!

Oh jeez, I can see how frustrating that MH forum was, even just from reading the first page! What a bunch of idiotic, close-minded, insulting jerks over there, eh? Well, welcome over here, where you'll find lots of like-minded people who share your values. Though, don't be surprised if you find yourself treading the vegan waters before you know it!

Have a great day!

All the best,

Karen

Hi Greg! Welcome to the Vegan Bodybuilding & Fitness forum! I wish you and your wife much success in your vegan journey! But, why wait? Start ASAP!

Have you read The Engine 2 Diet book yet, written by Austin Firefighter Rip Esselstyn? Excellent book, and it might really inspire you, since there are so many references to your profession. Great book!

Anyhow, welcome to the community and congratulations on your successes thus far!

All the best,

Karen

Hi Tyson! Welcome to the forum. What an amazing story you have - I love it! Congratulations for making the choice to go vegan, particularly for the reasons you mentioned. So many people are completely blind to those reasons. It's awesome to hear how naturally it's coming along for you and your wife!

AND... I think it's great that you want to provide those services on an affordable basis. Well done, Tyson! Kudos to you!

Again, welcome to the Vegan Bodybuilding & Fitness forum! Glad to have you here.

Today's SHOULDER workout. . .

Warmup: Eliptical machine 10 minutes

Cable shoulder press (seated, 2-arm): 15x25, 15x10, 15x20, 15x20

Lateral raise machine (seated): 20x20, 20x20, 20x20, 20x20

Overhead shoulder press machine: 30x12, 40x8, 40x8, 40x8

*Assisted pullup: 100x8, 90x4

DB shoulder shrugs: 25x20, 30x15, 30x15, 30x15

Upright cable row: 25x16, 30x14, 35x12, 40x13

Rowing machine: 10 minutes

Stairs: 10 minutes, 47 floors (mostly level 8, 10-12 the last two minutes)

*I do the assisted pullup machine everytime I go to the gym, regardless of whatever else my workout for the day is.

Got up at 9:30, ate a small banana and 1 tangerine before gym. After workout, I ate a banana and a Vega chocolate coconut protein bar (YUMM!). Also drank Vega hydrator throughout the workout.

Feeling pretty great overall! I took photos last night (the "before" part of the "before and after" photos), which was totally embarassing. In time, I'll have made enough progress to be able to post them, but for now, I'll keep them safely hidden away.

Alrighty, here I go again!

I've been back at it for a little while now, but just today started recording my workout, so I'll track/share progress here, too.

Warmup: 13 min. eliptical machine, followed by arm circles

Cable row (seated, 2-arm, wide grip): 25x20, 30x20, 35x20, 40x20

Cable lat pull-down (seated, 2-arm): 30x20, 40x16, 50x10, 50x9

Assisted pullup: 110x8, 100x8, 90x3, 90x4

T-bar row: 0x12, 10x12, 10x10, 10x12

Cable row (narrow grip): 50x15, 60x12, 70x10, 70x10

Iso-lateral High Row: 50x15, 70x12, 90x10, 90x12

Stairs: 20 min., mostly level 8 (75/min)

I got up around 10:00 and ate a small banana before going to the gym at 11:00. Ate an apple after the gym, then came home and filled up on enchiladas (yum!).

Happy Valentine's Day, everyone!