viciousvixenx Posted December 21, 2011 Share Posted December 21, 2011 (edited) Eating Vegan is a totally new concept for me... like most other people I have been taught that we eat meat for protein and vitamins and drink milk for our bones... why little kid doesn't want to grow up to be strong?? I'd never even thought about cutting out my meat and milk until I got some blood work done and my cholesterol was sky high. That's when I took it upon myself to do some research and learn ab out the changes I can make to my diet to help correct that problem. The more I learned though, the more I wanted to do vegan all the way... no sometimes milk or cheese or sometimes seafood, but all the way. When I finished reading Thrive, I was 100% committed to changing my lifestyle and I still haven't looked back. I knew I wanted to keep up bodybuilding, so I picked up Robert's book and read it front to back in two days... so here I am. Hopefully I can make some friends who are like minded and more knowledgeable than myself so I can take my body to the next level... I think I'm ready. Edited December 31, 2011 by viciousvixenx Link to comment Share on other sites More sharing options...
viciousvixenx Posted December 21, 2011 Author Share Posted December 21, 2011 Yesterday I did legs and abs and I am really feeling the effects of it today. I didn't get the amount of protein I wanted to intake. I consumed 150 grams whereas I would have liked to get 180-200. Tomorrow I will make sure to get in an extra shake. Link to comment Share on other sites More sharing options...
viciousvixenx Posted December 23, 2011 Author Share Posted December 23, 2011 Third time this week with my PT. I should really start thinking about writing down everything I am doing... weight and reps.... I have just been relying on him for months. Tonight was biceps and triceps and we supersetted all of our exercises. This is the first week that we have begun to work supersets into the workout. I really like the burn, but my muscles get fatigued much more quickly, especially with changing weight. I can finally see the definition starting to show in my triceps, my biceps are progressing a little bit slower. Link to comment Share on other sites More sharing options...
viciousvixenx Posted December 29, 2011 Author Share Posted December 29, 2011 I'm having such a hard time getting the right amount of protein with the right amount of calories... it seems i go over my caloric intake when I consume 180g proteins. Link to comment Share on other sites More sharing options...
viciousvixenx Posted December 30, 2011 Author Share Posted December 30, 2011 Tonight with my trainer was legs. We did two separate legs circuits. 1. Leg Press 150 x 25 200x 25 220x 20 240x 15 Weighted squats 20x 25 20x 25 25x 15 25x 15 Weighted Lunges 15x 20 15x 20 20x20 20x 12 (failure ) Calf raise 70x15 90x15 100x 12 12x 8 2. seated leg extensions 30x 25 50x 20 70x 15 100x 12 seated leg curls 30x25 50x 20 70x 15 90x 12 smith machine calves 95x 15 115x 12 125x 8 Macros:2,087 cal54g fat237g carb196g protein Link to comment Share on other sites More sharing options...
viciousvixenx Posted December 31, 2011 Author Share Posted December 31, 2011 Today was back,shoulders, bicep warm up rear delt pull 30x 25shoulder press 20x 25bicep machine 10 x25 isolated rear delt row 45x 15 55x 15 60x 12 62.2x 12isolated lat pull down 25x 15 35x12 40x 10 42.5x 8shoulder press 30x 15 40x 15 50x12 70x 8cable lat pull down 70x 15 80x 15 90x12 100x 8low cable row 70x 20 85x 20 100x10 115x 8shoulder shrug smith m 50x 15 70x 15 80x 12 90x 12preacher curls 10x 25 20x 20 30x 15 35x 10standing bicep curls 20x 25 35x 20 40x 15 45x 12 stair master 20min 2,127 cal72g fat227g carbs180g protein Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 1, 2012 Author Share Posted January 1, 2012 Sundays are usually my free days. It was 72 degrees today in sunny Savannah, GA. I spent my day at the park playing soccer with some friends. Took fruit with me to snack on throughout the day. 2 apples2 bananas1 cup blueberries 1 cup strawberries1 cup blackberries1 slice Ezekiel toast with tofutti cream cheese4 scoops Vega complete2 servings hemp protein I still haven't had dinner yet and I'm pondering on hitting the gym for some stair master time Part 2 Went to gym. 40 min elliptical level 8 hills and 10 min stair climber fruit protein smoothie: mixed plant protein with an orange and pineapple chunkssteamed carrots, broccoli, cauliflower Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 3, 2012 Author Share Posted January 3, 2012 My work is usually the hardest place to eat healthy because there is so much delicious temptation around (vegan junk food if you would) but today I did a pretty good job. I ate more fruit than usual, but I don't see that as a problem though. After work I went to the gym and did 45 min of elliptical intervals on 7 and then 15 min of abs where I tried to focus on mainly my obliques... they really don't get worked enough I think. My protein is a little lower than usual today. I want to add more to my daily intake but my calories are already where I want them to be. Not sure.... should I intake the extra calories or protein or stay as is? I have three back to back session with my trainer in the next few days... I'm unsure. Thinking about the extra calories. Right Now1,927 cal64g fat250carb128g protein Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 3, 2012 Author Share Posted January 3, 2012 Day 1 for the week with my personal trainer. Today was chest day and we spent a hour and 45 today instead of the usual hour, mainly because we did lots of sets with rests in between and a new exercise for me. 10 min warm up flat bench isolated chest press 25x 20 30x 20 35x 20 37.5x 15 40x 15 42.5x 10 47.5x 8inclined isolated chest press 10x 20 15x 20 20x 15 25x15 30x12 35x 10 40x 8smith machine military chest press 50x 15 55x 15 65x 12 70x 12 75x 10 80x 10 80x 10machine chest press 40x 20 50x 20 60x 15 70x 15 80x 12 90x 10 100x 8 100x 8fly machine 100x 8 100x 8 80x 10 50x 12 30x15 20 min speed interval on treadmill macros before dinner 1740 cal49g fat186g carb183g protein Great Workout for me today!! I did the heaviest sets I have ever done! Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 4, 2012 Author Share Posted January 4, 2012 Before http://i1086.photobucket.com/albums/j449/viciousvixenx/beginnings012.jpgAfter http://i1086.photobucket.com/albums/j449/viciousvixenx/photo.jpgAfter side http://i1086.photobucket.com/albums/j449/viciousvixenx/photo-1.jpg Link to comment Share on other sites More sharing options...
mandaincanada Posted January 4, 2012 Share Posted January 4, 2012 Great job! Those before and after pics are awesome! Way to go! Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 4, 2012 Author Share Posted January 4, 2012 Thanks! I really appreciate the encouragement! Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 5, 2012 Author Share Posted January 5, 2012 Yesterday Was Legs with My personal Trainer. I maxed out my leg 360x 3. Which was the most I had ever done.I also did 20 min of running intervals on the treadmill and 15 min abs. My Macros were 1,897cal 41g fat 227g carbs 169g protein I weighed in this morning at 148.5. I am meeting with my personal trainer at 3pm to do back and biceps. My shoulders are still pretty sore, so I will really have to push through my work out today. Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 5, 2012 Author Share Posted January 5, 2012 10 min elliptical warm up and then stretching Bent over rows 20x 20 30x15 40x15 50x12 60x10 65x 8isolated delt rows 25x 20 35x 20 45x 15 50x 12 52.5x 10 52.5x 8wide grip lat pull downs 30x 25 40x 25 50x 20 70x15 75x 12 85x 10 90x 8close grip cable lat pull downs 50x 20 60x 15 70x 15 80x 12 90x 10 100x 8cable biceps curls 30x 15 42.5x 12 50x 8 55x 6 42.5x 12 30x 12 15x 20 20 treadmill walking incline macros before dinner 1,554 cal35g fat182g carb177g protein For dinner tonight I am making confetti lentils and tofu in a Jalfrezi sauce with garden fresh beans and bell peppers . Its my first time making it but it should be good... high in protein! Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 7, 2012 Author Share Posted January 7, 2012 I took a rest day today after a couple nights of hit and miss sleep and three days back to back of weight training. Took the dog for a nice easy walk. Tomorrow back to the gym. 1546 cal47g fat135g carb108g protein Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 8, 2012 Author Share Posted January 8, 2012 Today I did 30 min of interval running on an incline and then 12 min on the stair master. Then I came home to make this... my first gluten free, vegan pizza http://i1086.photobucket.com/albums/j449/viciousvixenx/veganpizza.jpg Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 9, 2012 Author Share Posted January 9, 2012 cardio and ab day. 15 min incline jogging on treadmill15 stairmaster 85 steps her min 25 min abs 1920 cal41g fat257 carbs166g protein Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 10, 2012 Author Share Posted January 10, 2012 Trying to get two more days of weights in before I leave for Boston. Tonight I worked with my personal trainer. Back and chest] 10 min cardio warm up and LOTS of stretching with 50 jumping jacks rear delt row 70x 15 80x 15 85x 12 90x 12 100x 8low cable row 70x 20 80x 15 90x15 95x 12 100x 10 120x 5 (assisted)lat pull down 50x 15 60x 15 70x 15 80x 12 90x 10chest press 70x 20 80x 15 90x 12 100x 10 110x 8reverse lat pull down 50x 25 60x 20 70x 15 80x 12 90x 10chest flys 30x 25 35x 20 40x 15 45x 10 45x 8 10 min incline and stretching 2,068cal71g fat240g carbs160g protein Mt workout was really good today but my macros are really, really off. Too many cals, too much fat, carbs are iffy, protein is ok but my sodium was twice as much as usual... lots of sodium in the protein drink I have... might have to change it to once a day instead of twice and stick with the hemp like usual. I also had some Chinese noodles >.< Delicious but threw everything off. Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 11, 2012 Author Share Posted January 11, 2012 Last Weight day before I leave for Boston. Today my trainer and I did legs. We supersetted leg press, calf raises and weighted lunges. Then deep squats, leg extensions, and inner and outer thighs. Not super heavy weight today, but about 70% of my max. I have decided to take my new yoga DVD with me. This way I'm still getting a workout, but something different and get a good stretch in at the same time. I am looking forward to a bigger city with more choices when it comes to being vegan and eating out. Boston here I come! Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 12, 2012 Author Share Posted January 12, 2012 I LOOOOOOOOVE Boston. I might not go home. I didn't know if I was going to get any workouts in, but walking Boston is cardio in itself! Unlike Savannah, there are hills here and its so beautiful that I want to walk instead of take the subway. I can't lie... cardio doesn't usually make me sore but I feel the tightness in my legs!! Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 14, 2012 Author Share Posted January 14, 2012 I just ate at a vegan restaurant in Alliston, MA called Grasshopper and it was so good! It was nice to not have to prepare my meal myself. Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 16, 2012 Author Share Posted January 16, 2012 Spending 5 days in Boston was amazing, but I was ready to get back to the gym today. I could tell I hadn't been as well as I usually do... I was more fatigued in the middle of my workout than usual. Today was back and bicep and some abs set 1: rear dealt row 30x 20 40x 20 50x 15 70x 10lat pull down 40x 20 50x 20 70x 15 90x 10low row 40x 20 50x20 70x15 90x 12jackknife 20x 25 25x 25 30x 20 40x 15 set 2: bicep cable pulls 20x 20 25x 20 35x 15 40x 12lower back extensions 15 15 12 10leg lifts 25 20 20 15 set 3 up right cable row 20x 20 20x 15 25x 15 25x 12reverse lat pull down 30x 25 40x 25 50x 15 70x 12 Haven't had a huge appetite today. I will get one more protein shake in before bedtime. 1256/39/139/105 Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 17, 2012 Author Share Posted January 17, 2012 Chest and Triceps. set 1 fly machine 50x 20 55x 15 60x 15 65x 15 70x 15 75x 12chest press 50x 25 55x 25 60x20 65x 20 70x 15 75x 12triceps press 65x 25 70x 20 80x 20 85x 15 90x 15 100x 12 set 2 isolated inclined chest press 20x 20 20x 20 25x 15 25x 15 27.5x 10 27.5x 8isolated chest press 20x 20 20x 15 25x 15 25x 12 27.5x 8 27.5x 6tricep cable pulldown 25x 20 30x 15 35x 15 40x 12 45x 12 50x 8 Really hard work out... especially after yesterday's workout. My protein intake has been good for today... already at 144 with dinner left. My calories are a little higher than usual but a lot of it is from fruit. Right now I'm in the process of making a butternut squash and sweet potato soup with tofu and kale. Hopefully it's great. Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 19, 2012 Author Share Posted January 19, 2012 So i have been doing interval running for a week now but today I decided to really turn it up. Instead of going from 3.6 for 2 min to 7.3 45 sec I changed it all up. I started doing 5.6 for 90sec then up to 8.5 for 30 sec and after every cycle I changed the incline .5. Uphill is not my strong suit especially since I live in such a flat place and don't get any practice, but today I made it to 5.0 and I am actually really proud of myself because I was sweating my ass off and I think I grunted a few times while running up hill... it was pretty funny. Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 19, 2012 Author Share Posted January 19, 2012 I just got done reading Better Than Steroids and now I have questions! I totally agree with nutrient timing... that is a sure thing. Since I added in a after workout protein shake, not only do my muscles recover faster, but I have had better gains. By questions are though, Can the algorithms he uses for figuring out how much protein, carbs and fat be changed for a vegan? If I stay by his means, that means I only take in 144 carbs a day! That's a hundred carbs less that I have been consuming. Maybe he has a point though, I have been eating healthier than I ever have in the two months I have been vegan, but my weight has pretty much stayed the same... is this due to the extra carb intake. Dr Warren Willey does not differentiate between grain carbs and veg carbs, but instead tell you when to eat them, but still states to stay within the restricted amount. My next question is, most seem to agree that you need one gram + of protein per body weight to gain muscle, but here it is only one gram per lean muscle... what is the thought process behind both. Since I haven't seen much change in my body in the last month, I am going to try these parameters he uses. I have built a diet that I will try for 2 weeks. It's staple are the before and after "meals" that go around my workout. So here are my parameters daily 1,745 cal/64 fat/ 144carbs/ 144 protein. The problem I run into, is after my morning fruit and protein smoothie, my green body pre workout smoothie, after shake and large salad at lunch I am left with a large amount of calories 409 and a few carbs 18. Maybe broth based soup with tofu and some spinach? I need to find a couple of items that I can rotate over the course of the next two weeks. I love experimenting on my body... this should be fun! Link to comment Share on other sites More sharing options...
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