norva

March 10th, 2012 Waking up: 1 glass of water with lemon plus 5 minutes stretching.

January 6th Waking up: 1 glass of water with lemon plus 5 minutes stretching. Training Day off. Breakfast Vegetable Juice:::: 2 Tbsp Organic Hemp Protein + 2 Tbsp Organic Chia seeds + 2 Tbsp Organic Flaxseed Carrots, celery, cucumber, spinach::: Blueberry Creatine. mmm Lunch Cooked green pepper with garlic, tomatoes, kale and Tofu in Olive Oil No wheat tortillas today Dinner Lentil soup. Notes 1) I ran out of Vitamins. Any suggestion for our Vegetarian Life Style? I am 45 in case my age makes a difference. 2) One of my friends decided to try out a Vegetarian Life Style after seeing me trying for 6 months. 3) Thanks Jenny for your support. Ronnie

January 5th Waking up: 1 glass of water with lemon Training Cardio: Elliptical 30 minutes 390 calories Chest: Nitro Vertical Chest 125 lbs 3 sets 8 reps Nitro Incline Press 110 lbs 3 sets 8 reps Cable cross over 27.5 lbs 2 sets 8 reps Cable Flat 25 lbs 2 sets 8 reps Cable Incline Fly 25 lbs 2 sets 8 reps Shoulders: Dumbell Arnold Press 35 lbs 2 stes 8 reps Dumbell Front Raise 20 lbs 2 sets 8 reps EZ Barbell Up Row 70 lbs 2 sets 8 reps Dumbell Lateral Raise 25 lbs 2 sets 8 reps EZ BArbel Front Raise 40 lbs 1 set 8 reps Breakfast Vegetable Juice:::: 2 Tbsp Organic Hemp Protein + 2 Tbsp Organic Chia seeds + 2 Tbsp Organic Flaxseed Carrots, celery, cucumber, spinach:::Creatine + Multivitamins Lunch Whole wheat pasta + tomato sauce + Parmessan cheese Dinner Ate left over from lunch & Ate 9 pieces of Belgian Chocolates 660 calories total while watching a movie. (I'm keeping this journal as honest as possible) Notes: 1) I did not realize I repeated the same bodyparts as the previous day. The good thing I was able to increase some of the weight lifted. 2) I got as a christmas gift a box of chocolates and could not resist the temptation. 3) Weird day..I even felt the desire to go to a fast food restaurant but I didn't. 4) Jenny...thanks for letting us know about the New York Times article. Here is the link for those who did not read it. http://www.nytimes.com/2012/01/05/sports/vegans-muscle-their-way-into-bodybuilding.html?pagewanted=2

January 4th Waking up: 1 glass of water with lemon + 5 minutes stretching. Training Cardio: Elliptical 30 minutes 330 calories Chest: Nitro Vertical Chest 110 lbs 3 sets 8 reps Nitro Incline Press 110 lbs 3 sets 8 reps Cable cross over 25 lbs 2 sets 8 reps Cable Flat 25 lbs 2 sets 8 reps Cable Incline Fly 25 lbs 2 sets 8 reps Shoulders: Dumbell Arnold Press 35 lbs 2 stes 8 reps Dumbell Front Raise 20 lbs 2 sets 8 reps EZ Barbell Up Row 70 lbs 2 sets 8 reps Dumbell Lateral Raise 20 lbs 2 sets 8 reps Breakfast Vegetable Juice:::: 2 Tbsp Organic Hemp Protein + 2 Tbsp Organic Chia seeds + 2 Tbsp Organic Flaxseed Carrots, celery, cucumber, spinach:::L-Carnitine + 3 spoons of Aminoacids (15 gr of proteins) CreatineMultivitamins Lunch I went out with a friend to an Asian Style Restaurant and ordered Thai Coconut Curry Green curry coconut sauce, ginger, Thai basil, red bell peppers, onions, long beans With Vegetables, brown rice and Tofu Dinner Cooked green pepper with garlic, tomatoes, kale and Tofu in Olive Oil 2 whole wheat tortillas.

January 3rd 1 glass of water with lemon upon waking up. + 5 minutes stretching. Training: Legs: Seated Leg Curl 3 sets 8 reps Lying Leg Curls 3 sets 8 reps Leg Press 3 sets 8 reps Biceps: EZ-Bar Curl 3 sets 8 reps Alternate Hammer Curl Breakfast Vegetable Juice::::Carrots, celery, cucumber, spinach, tomato:::L-Carnitine + 3 spoons of Aminoacids (15 gr of proteins) Multivitamins + Creatine Lunch Brown Rice + Red Beans + Broccoli + Plantain + 2 whole wheat tortillas 3 spoons of Aminoacids (15 gr of proteins) Dinner ( I ate the leftover from lunch) Brown Rice + Red Beans + Broccoli + Plantain + 2 whole wheat tortillas Notes This is the first time I went to my local farmer and found out prices are similar to my local market. They are 5 minutes away from my place. You can even pick your own tomatoes, oranges, etc.

January 2nd Training: Cardio: 30 minutes elliptical: 300 calories Legs: Smith Machine Squats feet widely spread: 3 sets 8 reps Smith Machine Squats feet closed: 3 sets 8 reps Smith Machine Single Leg Split Squat: 2 sets 8 reps Triceps Cable Pushdown 3 sets 8 reps Cable Overhead 3 sets 8 reps Back One Arm Dumbell Row 3 sets 8 resps Breakfast Vegetable Juice::::Carrots, celery, cucumber, spinach:::L-Carnitine + 3 spoons of Aminoacids (15 gr of proteins) Multivitamins + Creatine Lunch 1 bowl of Pasta Ravioli with Cheese (I was a guest and this was my best choice instead of Turkey or Chicken) Romaine Lettuce with Tomatoes + Light Ranch Dressing 3 spoons of Aminoacids (15 gr of proteins) Dinner Cooked green pepper with garlic, tomatoes, kale, spinach and Chick Peas in Olive Oil. 2 whole wheat tortillas.

Ronnie, Miami, Florida. Coach: Jennifer Nicol Goal: To be fit maintaining a vegan lifestyle. Weigth: November 25, 2011: 188.8 lbs January 1st, 2012: 181.6 lbs. January 1st. I was going to take the day off during this holiday but then I decided to have a light work out for an hour. Here we go…. Training: Cardio: 30 minutes elliptical: 230 calories Chest: Nitro Vertical Chest: 3 sets-8 reps Nitro Incline Press: 3 sets- 8 reps Shoulder: Dumbell Arnorld Press: 3 sets – 8 reps Triceps: Cable Triceps Pushdown: 3 sets - 8 reps Biceps: Alternate Hammer Curl" 3 sets - 8 reps Breakfast Vegetable Juice: :::Carrots, celery, cucumber, spinach :::L-Carnitine + 3 spoons of Aminoacids (15 gr of proteins) Creatine Multivitamins Lunch 1 bowl of whole wheat Pasta Tomato Sauce Parmesan Cheese Dinner: Cooked green pepper with garlic, tomatoes, kale and Tofu in Olive Oil. 2 whole wheat tortillas.

I am in the process of being a vegan since July 2011. I am male 45, 5'11'' and 185 lbs. My main goal is being able to train my body with a vegan life style. Today Dec 20, I am planning to go back to the GYM and trying to find a proper way to cook, workout, sleep, work, etc. I have found a challenge to keep all these areas in which I believe in balance. Regards Ronnie