esqinchi

My problem is keeping within my daily calorie requirements (to continue losing weight), and switching to an entirely raw/whole food diet, and meeting my macros. It seems impossible to consume no more than 1800 calories in a day and reach the 1g:1lb protein ratio. Even more difficult that I restrict myself to 1600 calories on non-training days. My overall concern is gaining weight/size. I would like to retain my current size, yet exchange my remaining fat for muscle. Any tips on this would be great.

Thanks for the comment, man. I've been trying to move away from the tofu/processed "meats" and get more into raw/whole foods. I know my gut will thank me. How is your training going? - Chris

Really? Would you mind telling me your height/weight/exercise routine regularity? Did you keep your maintenance calories in mind, or did you just eat whenever you felt hungry, and make sure things were clean calories?

Saturday, August 17, 2013 Slept in til 8 this morning, which felt nice; usually, I get up around 6 for work, and just say to hell with it and do that on the weekend. Breakfast was lentils, and Beyond Meat with a little BBQ sauce, and sriracha. Really good stuff that Beyond Meat - 40g protein! Training today was good - here goes: All mega-sets... 1. BB Bench - 10 x 4 @ 155lbs 2. Upright Row - 12 x 4 @ 70lbs 3. Overhead Press - 12 x 4 @ 55lbs 4. Squat - 12 x 4 @ 225 5. Romanian Deadlift - 12 x 4 @ 165lbs 6. Incline Pushups - 12 x 4 @ bodyweight 7. Seated Close Grip Lat Pulldown - 12 x 4 @ 105lbs 8. BB "Around the World" - 10 x 4 @ 35lbs + bar 9. EZ Bar Curls - 12 x 4 @ 60lbs My arms felt weak.. I'll write more later, but I'm about to run out the door.

I hate days like these - but doesn't sound like all was wasted. Love me some Arnold presses. You ever try them standing?

Just thought I would check in to see how things are going. Any new news? Any new exercises? You might like some of the stuff I do. If you get bored, check out my blog (link below/sorry for the shameless plug). Let me know if you learn a new exercise - that is one of my favorite things!

Thursday, August 15, 2013 Core Day! F YEAH! Lower calorie day as well; 1600. Had some delicious oatmeal + apple for breakfast; apple for a snack, salad w/ tofu, beans, avocado, mixed greens/veggies for lunch; ezekiel + peanut butter for snack; seitan + broccoli for dinner; fruit bowl for snack later. Nice little circuit today for training: Warmup + Circuit (2x, rest 2 minutes between) Warmup Jump Rope - 3 minutes First Round / Second Round Sit Up - V Up x 20 / Sit Up - V Up x 20 Side Plank w/ Rotation x 20 each side / Side Plank w/ Rotation x 20 each side Walking Lunge w/ Rotation x 24 steps @ 25lbs / Stability Ball Pikes x 15 DB Jacknife x 20 @ 25lbs / DB Jacknife x 20 @ 25lbs Side Bends x 20 @ 35lbs (20 each side) / Side Bends x 20 @ 35lbs (20 each side) Hanging Leg Raise x 15 / Hanging Leg Raise x 15 Reverse Crunch on Flat Bench x 15 / Reverse Crunch on Flat Bench x 15 Lo - Hi Woodchopper x 12 each side @ 25lbs / Lo - Hi Woodchopper x 12 each side @ 25lbs Front Plank on 35lb DB 75 seconds / Front Plank on 35lb DB 75 seconds I'm sure I'll feel this tomorrow. Wanted to mention that I woke up and noticed my shoulders were absolutely screaming. I wondered why, and then remembered that I did six minutes of boxing on the heavy bag - that really did me in!

I should really look into McDougall's plan, especially since you've mentioned it before. I love beer so, so much. It is part of my weekly cheat meal. Though I suppose I am willing to cut it out for the sake of my goal... Just like your quote says... I do love beans and peas, but they tend to be higher calorie. Like DrBro says below, I probably need to let go of counting my calories and focus on listening to my body. However, its hard, since I really fear seeing the number on the scale increase. I wouldn't mind weighing more, provided that I stay about the same size physically, and exchange my remaining fat for muscle. Right now I average between 1600 - 1700 calories per day... Is that too few? Will I see better results by eating more? Will the results be different if I substitute things like beans/peas/whole foods for tofu/seitan/Beyond Meat/etc.? I confess I am a little lost in my diet. I know what you mean about the body hating itself... I find that I get much more tired easier than when I ate more; what a concept, right? Did you find that your muscle increased, and fat % decreased when you added more calories? My weight is still dropping, but much more slowly than before - I've been stuck at around 163 - 165 for weeks now. Is there a point where the numbers game just stops working?

I started documenting my training! http://veganbodybuilding.com/forum/viewtopic.php?f=24&t=35725

Wednesday, August 14 Didn't feel like doing the core workout I had planned for today... So... I switched it up entirely and did some HIIT Cardio Funtimes. Nothing special, really. I actually called upon my old Insanity Warmup, but a modified version. Pretty simple circuit just to get the blood flowing: Five Minutes Jump Rope - mix between two foot hop and boxer step Five Minutes HIIT (30 seconds of each): - Jog in place - Jumping jacks - Heisman Jump - 123 Heisman - Buttkicks - High knees - Switch Kicks - Burpee w/ jump - Mountain Climbers Rest 2 minutes, repeat twice. Boxing: Beat the hell out of my heavy bag, two three minute rounds, six minutes total. I feel great! After this I took my HMB for the evening, and made a badass spinach/seitan/broccoli/olives/pickles/lentils salad with a dressing I whipped up on my own - 1tbsp fancypants mustard, 2tbsp balsamic, ground black pepper - Boom! I'll hit the core stuff tomorrow when I don't get such a late start - plus I was lazy today.

After consuming tofu en masse (around 12 oz per day) for what seems like ages, and now switching it up with Seitan, and this Beyond Meat stuff (pea protein isolate), I'm starting to wonder whether consuming all of this "processed" stuff is hindering my progress. I've seen other people on here looking great on raw food diets, and then there is Brendan Brazier (proponent of raw foods, and also ripped!), who make me wonder whether I should make a switch -- Or is it that I am sick of eating tofu? I think my main problem is that I am afraid of eating too many calories that would cause me to gain my recently lost weight back again. I train four days per week, for about an hour each session. For training I combine heavy weights, hypertrophy, and some functional crossfit type movements. For months now my diet has been pretty severely calorie restrictive - and I am afraid of breaking out of that cycle. I am male, 32 years of age, 5'7", 163lbs, 18% body fat. I would like to get down to about 8 - 10% body fat in this lifetime. Daily, I consume between 1600 and 1800 calories, depending on whether I am training or not. Apparently my BMR is around 2600 calories per day. My diet is pretty boring: seitan, tofu, beyond meat, broccoli, peanut butter, oats, apples, ezekiel bread, salads. I'd say about 30-40% of my diet consists of faux-meats. Anyone have an opinion, or suggestion? I want to exchange my remaining fat for muscle, but I don't want to see the scale move upward, and I don't want to bulk in size. I have a psychological fear of increasing my calories, but I would if I had some reassurance that I won't blow up like a pig. I would really appreciate your insight. Chris

Return to heavy training today. I have to admit that I am still bored by training with heavier weights. Also, I notice that I feel it much more the next day when training with lighter weights/higher reps. I know that heavier weights spur growth, but can the same be said for the other style of training? We added some additional exercises this time around... DB Bench Press - 4 x 8 @ 140lbs (70lbs each hand) Standing DB Row - 4 x 8 @ 80lbs (40lbs each hand) Assisted Pullup - 3 x 12 w/ 40lbs assistance Incline DB Fly - 3 x 10 @ 40lbs (each hand) The last four were performed in a circuit w/ 2 minutes rest between. Elevated Plyo Pushup (feet up on 18" box) - 3 x 15 DB Lateral Raise - 3 x 12 @ 40lbs (20lbs each hand) Inverted Row on TRX - 3 x 12 @ Body Weight DB Front Shoulder Raise - 3 x 12 @ 40lbs (20lbs each hand)

Sounds like you would do well to find a gym with a swimming pool... Sorry you've had so many problems though, I can imagine how frustrating that must be. Best of luck.

Monday, 8/12 Taking a couple days off after some bad news on Sunday. Sometimes I wish life weren't so complicated, but then would I be bored? After my session on Saturday, which left me nicely sore, I had an awesome cheat day: beers (Half Acre Gossamer Ale; The Bruery Hottenroth - awesome; and Bell's Oarsman Ale), and a kickass Field Roast hazelnut burger, with some spicy sweet potato fries, and corn on the cob. Also, a ridiculously delicious vegan chocolate chip muffin from Whole Foods. Has anyone tried those? They are the bomb. Sunday was a super low calorie day, as I had no appetite stemming from the bad news. I ate twice, probably around 4-500 calories each. Today I had another protein bar salad, and finally made the trip to Do-Rite donuts for a vegan donut. Honestly, I was disappointed in that the donut was very small, and sort of unremarkable flavor-wise. Oh well, probably a good thing considering its proximity to my workplace. Previously I posted about changing up my training routine to incorporate more heavy weight training. I'm not sure if I can see results yet, since it has only been a week, but I will say that I do find the training somewhat boring/sedentary. I definitely do not sweat as much as when I did more functional/hypertrophy/and HIT training stuff. Different strokes for different results? Overall I would like to rebuild some of the lean mass I lost when dieting down, and yet continue to cut a little at the same time. Ultimately I would like to lose another 5 pounds, and get down around the 160lb level (currently 165). I do see some of my abs coming in, which is exciting! More tomorrow...

Thanks! I am feeling MUCH better; in fact I feel great! I wake up every day ready to "work it harder do it better make it faster . . ." haha. Seriously though, just from the diet, I feel awesome. What's even better is, from the weight training, I can feel every muscle in my body work when I move. Now THAT is truly awesome!

Saturday, 8/10 Full body, heavy weights type of day... Also, a cheat day diet-wise Badass breakfast of Beyond Meat "Chicken" strips, and pardina lentils: 5oz lentils + 6oz "chicken" = 365 calories, 46g protein, 38g carb, 2g fat. Also had half an apple for added carbs - 40cals? Routine: All giant sets... Bb Bench: 4 x 12 @ 165lbs Upright Row: 4 x 12 @ 70lbs DB Overhead Press (on flat bench): 4 x 12 @ 55 lbs Squat: 4 x 12 @ 225 Wide Leg Deadlift: 4 x 12 @ 80lbs (40 each hand) Side Lunge: 4 x 12 @ 40lbs (ea leg) Seated (on floor) Close Grip Lat Pulldown: 4 x 12 @ 102.5 Kneeling Wood Chopper (w/ rope attachment): 4 x 12 @ 55lbs Ez Bar Curl: 4 x 12 @ 60lbs Decline Medicine Ball Situp w/ Russian Twist: 2 x 12 @ 12lbs Weighted Crunch: 2 x 12 @ 25lbs I'm tired!

Friday 8/9/13 Day of rest. Really feeling it in my shoulders today. Probably from those front squats, or walking lunges from yesterday. Today is a low calorie day; 1600 total. I love going back to my old diet for a short spell. Here's what is on the menu: Breakfast: 80g oatmeal, 3.5oz apple - 352.5 calories. Snack 1: 6.4 oz apple - 94 calories Lunch: Protein Bar Salad - 320 calories (I'm addicted to this place, and lazy because my tofu spoiled) Snack 2: 2 slices cinnamon raisin ezekiel, 0.7oz peanut butter - 276.9 calories Dinner: Something that's approximately 556.6 calories!

Thanks guys!

By the way, I chose the Before picture because I am pictured eating a deep fried Snickers bar!

Before Stats: 248lbs, 38% body fat. After Stats: 164lbs, 18% body fat. Could not have done this without being vegan!

Thursday 8/8 More heavy weights + some functional hypertrophy movements, focus on lower body. 1800 calorie day, got some good greens in from a badass salad thanks for theproteinbar.com - so thankful this place is across the street from the courthouse! Today's 'Bring the Pain' - done in supersets: 1. Kettlebell Front Squat - 4 x 12 @ 70lbs (35 each hand) 2. DB Romanian Deadlift - 4 x 12 @ 120lbs (60 each hand) 3. Kettlebell Walking Lunge - 3 x 20 steps @ 50lbs (25 each hand) 4. DB Squats - 3 x 12 @ 120lbs (60 each hand) 5. Incline Bicep Curl - 3 x 12 @ 40lbs (20 each hand) 6. Standing Overhead Tricep Press - 3 x 12 @ 45lbs It was a good workout, but I didn't feel that fatigued at the end. I wonder if I am lifting heavy enough (or ready to lift heavy enough) to make the lower rep training worthwhile. Anyone have thoughts? I'm sure I'll feel this tomorrow, but I have definitely left sessions far more taxed than I was tonight. Tomorrow is rest day, which means lower calories - hopefully I won't sneak a cheat snack in - I want to be good!

Awesome that someone else thinks I'm a 'somewhat advanced athlete'! Thanks dude, that made my day!!

Tuesday, 8/6 Training Heavy weights today, most sets consist of 8 - 12 reps; with one thing containing 15 reps. DB Bench Press - 4 x 8 @ 140lbs (70lbs each hand) Standing DB Row - 4 x 8 @ 80lbs (40lbs each hand) Assisted Pullup - 3 x 12 w/ 40lbs assistance (I can do 3 sets of 10, close grip, if it is the FIRST thing I do - not after that above though!) Incline DB Fly - 3 x 10 @ 40lbs (each hand) Elevated Plyo Pushup (feet up on 18" box) - 3 x 15 - I love these! Bruce Lee Curls (curl up, wax on, wax off, curl down) - 3 x 12 This was with my trainer, and we ran out of time but had maybe 4 other exercises to complete. I was sore as hell in the chest/rotator area, even with taking the HMB. However, it was my first day of supplementation, so maybe I will see better results down the line. Even more sore on Thursday than the day after. However, I really noticed it has dissipated by the end of the day today. I LOVED putting up those 70lb DB's!

Hey, So this is my first attempt at a journal, I'll try to keep up as best possible. As I mentioned in my introduction, in October 2011, I weighed 248lbs, 40% body fat, chest size probably around 48", hips probably around 38" - I was fat as hell. After about 18 months, I've come a long way... Maybe some measurements are in order? Height: 5' 7" Weight: 164lbs Body Fat%: 18% (going for 10%) Chest: 39" Waist: 31" Hips: 33" Arms: 13" Thigh: 16" Calves: 13" My only goal right now is to train my body fat down to 10% or less. I would like to keep/add muscle, but I would prefer my overall frame to stay the same (I'm tired of buying new clothes all the time). Hopefully I can see some more progress! Chris