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fhrann's Achievements


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  1. I've just been kind of feeling it out lately. I haven't been too strict with it. I don't keep eating if I'm full. There are some days where I'll have fewer calories and a little more fat. Most days I'm eating a lot more cooked foods/starches (especially now that its getting colder) but I'll be sure to keep that in mind! Thank you
  2. active streching/warm up 10min 3 sets for each: deadlift- 45lbs-60lbs total/ 10 reps pull up with assist- 10 total Rotator cuff exercises: -Side-Lying External Rotation 10lbs/ 8 reps -resistance band rows 15 reps cable row- 15lbs 10 reps bench push ups- 20 total stretching/cool down afterwards
  3. Eiji that was the plan for the time being, but I figured I'd check in the nutrition section here to see what the recommendations were. Would you recommend something else?
  4. thanks kathymtns- I really appreciate it. Japanese sweet potatoes have to be my favorite in all honesty love the texture and the flavor far more than the orange ones.
  5. Its been over a year now... I feel good enough to go to the gym again. I sustained an injury not long after training for a competition (brachial neuritis along with a should impingement) which made my left side significantly weaker than my right. When I got injured I actually started my vegan journey- so this will be my first time training plant based. I'm really curious about what progress I'm going to see and how I might feel. The past week and a half I've been stretching- today I'll be weight lifting. I'll be taking it easy for the first 4 to 6 weeks with a full body workout- if all goes well, I'll change up my routine. Figured I'd start a journal to talk about my track my progress and talk about how I feel while doing this. 3 sets for each: BB Squat- 10lbs on each side 15 reps Lat Pull Down- 40lbs 12 reps overhead press- 15lbs 10 reps DB row- 15lbs 10 reps bench push ups- 15 total bike to and from work: 80min total Breakfast: Japanese Sweet Potatoes- 2 cups Lunch: 4.5 bananas, 2 cups of oatmeal Dinner: 15 dates + 343 grams of cherries and some romaine lettuce. 2718 cals (I'd also like to thank Eiji and MartinVegartin for advice given earlier. Really appreciated that.)
  6. Hey Eiji, Thank you so much. The day after I made that post I actually decided to focus on legs- I chose a routine I had followed before. It felt fine the first day - thought I could have even pushed harder, honestly- but I wanted to take it slow...I still feel stiff and sore. Second day I couldn't really touch my toes and I was hobbling around like an old lady haha. That was a bit of a surprise. I really appreciate the information provided. I'm sure this'll be more advantageous than my first attempt. I do not want to wreck my body. I'd like to take it slow and build up. The last thing I want to do is get injured again.
  7. Hey there, I'm actually looking for a bit of advice. I haven't been to the gym in almost a year and a half. I had gotten injured while I was training for a bikini competition in April/May of last year (at the time I was using broscience/standard american diet, combined with intermittent fasting) I not only got a shoulder impingement, but I also had brachial neuritis- a nerve was being pinched in my spine which caused significant weakness in my left arm/back (the best way to describe it would be temporary paralysis, I suppose). I was already considering veganism during that time and when I realized I had to focus on recovery, I adopted the lifestyle over night. physical therapy lasted about six months but even after It ended my shoulder was still bothering me- particularly if I wore a backpack or even walked for too long (say about 5 hours). Its only now that I feel okay. I haven't noticed any issues. I would love to start going to the gym again to build up my strength. The thing is, after going hard for so long I'm not exactly sure what sort of program I should adopt for the next 1-3 months to transition back into it. I'm not sure if I want to make an attempt at the whole bikini thing. I know that what I had been following before had lead me to disordered eating. I was only consuming 1800 calories at the time- while training for two hours and stretching for another hour, six times per week. I'd like to take a much healthier approach--- I want to get some lean muscle- maybe even some abs if possible (seems to be the standard gym goal) have any of you taken a long break from the gym due to an injury? how did you transition? how should I go about this? Should I be switching between muscle groups throughout the week (leg day, back day, etc) or should I be doing full body workouts throughout the week? In terms of food I'm usually consuming a high carb low fat diet / 80-10-10 macro nutrient profile. I consume between 2400-3000 calories a day (ish) and I eat raw or cooked depending on how I feel during that meal. I never made an attempt at building muscle like this so any advice would be appreciated.
  8. Hey all, My name is Anna- I'm an artist living in manhattan and I've been lifting weights for the past 5-6 years. I've become fairly serious these past couple months (was even training for a competition but recently had to put that on pause) In any case- I have never EVER tried going vegan (I've also heard about fruitarians) but I am very intrigued by it. There was a few weeks where I was just binging on documentaries like: Vegucated, Forks Over Knives, Hungry for Change, Fat Sick and Nearly Dead, Ted Talks: Chew on This...okay, I could go on. I'm sure many of you are familiar with these motion pictures. I don't even know where to begin though. This goes against a lot of what I was raised to believe. I intermittent fast- I'm Gluten and Dairy free , I usually avoid Soy Products (I haven't heard many good things about them so to be honest) I've also seen fruitarians scarf down far more calories than I do (almost double, sometimes more) but consume very little protein (something about 80/10/10...?) so I've been trying to do research but I'm not exactly sure how much I should eat- or what will happen to all these hard earned gains if I go for an 80/10/10 lifestyle.
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