MichelleRisley Posted December 30, 2011 Share Posted December 30, 2011 (edited) As one of the online mentors / coaches in the "12 Days of Vegan Bodybuilding and Fitness" promo and the "New You for the New Year" challenge, I'm going set an example and begin posting here. I'm not new to this concept; I've kept a daily training and nutrition journal for quite some time now. I've just never posted any of it here before. And while this will be more of a blog style journal, and not quite as detailed as the one I keep separately, I'm sure many of you will still find some benefit in reading it. Edited January 2, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted December 30, 2011 Author Share Posted December 30, 2011 (edited) This is what I've eaten so far today (it is almost 1pm EST): Meal 1 Steel cut oatmeal with cinnamon, raw walnuts, and bananaMeal 2 Apple with raw almond butterMeal 3 Lentil soup, marinated kale and broccoli ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Although I didn't get back to posting the full day's meals, here are my current (off-season) macros per day: Carbs 300 gmProtein 150 gmFat 60-70 gm Water: at least 4 liters Edited January 3, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
robert Posted December 31, 2011 Share Posted December 31, 2011 You rock, my friend! You've inspired so many people, so quickly when you showed up on the scene. Looking forward to seeing your journal. I'm starting my new one now too. All the best! Thanks for everything! -Robert Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 1, 2012 Author Share Posted January 1, 2012 Thanks, Robert! YOU rock! And you're very welcome!!! I love hearing that I've been an inspiration to people. I just want everyone to know that I'm not any different than anyone else. If I was able to do it, then YOU can, too! Yes, it takes discipline and hard work. But nothing worth having usually comes very easily. So come on people, let's do this! Let's all become wonderful examples of what being vegan can look like and feel like! : ) Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 1, 2012 Author Share Posted January 1, 2012 (edited) Okay, so I didn't post yesterday. It was New Years Eve, and yep, I took it as a rest day. But back to it... Here's an updated entry for 12/30: No cardio I tried something a little different...I did giant sets and supersets with bis, tris, and delts, with a focus on bis and delts: Warm-up:3 x 20 external & internal rotations with very light weight to warm up arms and shoulders Giant set-4 sets, drop sets on the last set:Machine barbell curls, 15 repsDumbbell curls, 15 repsSide laterals, 15 reps Giant set-4 sets:Barbell curls, 10-12 repsRear laterals, 15 repsArnold presses, 15 reps Superset-4 sets:Hammer curls, 15 repsFront raises, 15 reps Superset-4 sets:Cable curls with T-bar, 15 repsDumbbell overhead extentions, 15 reps Last set, 4 sets, with drop sets on the last set:Close grip dumbbell presses, 12-15 reps Stretching: 10 minutes Edited January 2, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 2, 2012 Author Share Posted January 2, 2012 (edited) 1/2/12: Morning weight: 114 lbs (I need to get % body fat done soon to get a baseline...My weight is a little up from some of the Holiday yummies I've indulged in a bit ...I'm looking at an early June show, so it's still way too early to think about leaning out...I'm guessing, since I've put on some muscle and stayed fairly lean, I will have no more than 8-10 lbs to lose for the show.) Meal 1:Green smoothie made with spinach, banana, pea protein powder, glutamine, water Meal 2 (pre-workout):Sweet potato, black beans, avocado slices Meal 3 (post-workout):Immediately followed workout with brown rice protein powder, glutamine, BCAAs, and water. Then shortly thereafter, had quinoa with steamed broccoli and a "cheese sauce" made with nutritional yeast, flaxseed oil, water, and Braggs Aminos Meal 4:Edamame and kale salad, brown rice Meal 5:Blackeye peas, collard greens, seitan (yep, that was leftover from my New Years Day menu...what can I say...I'm from the South! ) Meal 6: Tabouli, hummus with carrots and red bell peppers, lentil soup Before bed:Water with glutamine, raw almonds, a pear Total macros for today:Carbs 303 gmProtein 148 gmFat 68 gm Water: 4.5 liters (about 1.2 gallons) Today's workout was chest, shoulders, tris: Warmup: Internal and external rotations 3 x 20 Incline db presses 5 x 10 Incline db flys 4 x 15 Push-ups on inverted Bosu 3 x 15 Clean and Press 2 x 12, plus 1 set to failure Superset: 3 sets of 15 each, plus 1 set to failure on eachSide lateralsRear laterals Skull crushers 3 x 15 Close grip db presses 3 x 10 Stretching: 10 minutes Edited January 3, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
robert Posted January 2, 2012 Share Posted January 2, 2012 Michelle, I'm so, so, so happy you're on here! You're one of the people who really sparked new fire into the Vegan Bodybuilding & Fitness lifestyle this past year, much like Derek did on the men's side. I love it! Can't wait to collaborate more in the future. Hoping to see you soon! Keep crushing it! You are greatly appreciated! -Robert Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 2, 2012 Author Share Posted January 2, 2012 Thanks, Robert! I am very happy and grateful to be a part of this. I really appreciate it! And yes, I'm looking forward to collaborating much more in the future! Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 3, 2012 Author Share Posted January 3, 2012 (edited) 1/3/12: Morning weight: 113.4 lbs Had water with glutamine and BCAAs prior to pre-breakfast (low intensity) cardio: 30 minutes on treadmill Meal 1 (prior to weight training):Steel cut oatmeal with cinnamon, hemp seeds, raw agaveAn apple Meal 2 (post-workout):Immediately followed workout with a green smoothie made with spinach, kale, banana, apple, pea protein powder, glutamine, BCAAs. (For those of you not familiar with making green smoothies, a Vitamix is what you need! It's a high-powered, high-speed blender that does soooooo much more than just blending. It can replace several kitchen appliances, depending on which model you purchase. They are a little expensive, but worth every penny. I purchased a factory refurbished Vitamix about two years ago. And it came with a 7-year warranty. If this is something you're interested in, let me know. I have a friend who may be able to get you a code for free shipping. ) Meal 3:Lentils, faux "chicken" strips (from Trader Joe's), and brown rice, seasoned with turmeric, curry, cayenne pepper, lemon, and sea saltMixed greens salad and homemade dressing made with avocado, nutritional yeast, and apple cider vinegar Meal 4:Thai style soup made with chickpeas, sweet potatoes, spinach, coconut milk, curry paste, and vegetable stockMixed greens salad with avocado dressing (see Meal 3) Meal 5: Homemade raw, high protein "cookies" (lol...I'm still tweaking and experimenting with the recipe, but they were made with oatmeal, protein powder, raw almond butter, dates)Ginger tea Meal 6:Sandwich made with dehydrated eggplant slices as the "bread", avocado "mayo", sprouts, marinated mushrooms, shredded baby bok choyKale chips (coated with a mixture of nutritional yeast, Braggs Aminos, apple cider vinegar, cajun seasoning prior to dehydrating) Meal 7:Edamame Miso soup Before bed:Water with glutamine Total macros:Carbs 297 gmProtein 152 gmFat 69 gm Total water:5 liters (about 1.3 gallons) Weight training: quads, hams, glutes Warmup:5 minutes on stationary bikesome deep yoga stretches to warm up and stretch my hip flexors and psoas, as these always get tight when I do legs/glutes. Barbell squats: 4 x 15, adding weight each set (3 different foot posititions, 5 reps each)additional drop set with each of the 3 foot positions Split squats on Smith Machine:4 x 12 each leg, adding weight each set Bench step-ups:with dumbbells, 5 x 12 each leg Superset: 4 sets, 10 reps each, adding weight each setLeg press with feet in neutral postionLeg press with heels at top of platform (no contact from balls of feet and toes)Leg curls Stretching:15 minutes Edited January 4, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 4, 2012 Author Share Posted January 4, 2012 1/4/12: Morning weight: 112.6 lbsI'm almost back to my pre-Holidays weight. It's coming off quickly, despite the fact that my macros haven't changed, which means most of it was water retention. My body is a sponge and retains a lot of water when I'm not eating clean or if I'm even only slightly dehydrated. I didn't deviate from my macro totals at all during the holidays; I factored in everything I ate. The macros the past few days are exactly the same as I ate during the Holidays. The only difference: I've been eating clean and drinking enough water...See what big a difference that can make?! I've lost 1.4 lbs in two days without changing my macro totals at all. And I've only done cardio once in the past week (yesterday). Training: back and bis (no cardio) Warmup:5 min on eliptical Underhand rows with ez curl bar 5 x 10 Partial dead lifts 6 x 8 Decline db pullovers 5 x 10 Superset: 5 x 10 eachDb rowsSeated cable rows Ez bar curls 5 x 10 Hammer curls 4 x 15, plus 1 drop set to failure Stretching:10 minutes Nutrition: I am heading to bed...I have an early day (well, early for me LOL) tomorrow and it's going to be a busy one!...So I'm just going to post my macros, rather than detail each meal. Carbs: 306 gmProtein: 150 gmFat: 66 gm Water: 5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 5, 2012 Author Share Posted January 5, 2012 (edited) 1/5/12: Morning weight:111.8 lbs My weight is still dropping and I'm now lower than my pre-Holidays weight. I was supposed to do cardio (intervals) today. But since my weight is lower than it needs to be, NO CARDIO TODAY. From the progress photos I took this morning, it doesn't appear that I've lost any muscle. In fact, it looks like I may have gained a little size. If my weight continues to drop over the next day or two, I will increase my macros slightly. Today is also a scheduled rest day from weight training. Nutrition: Meal 1:Smoothie with brown rice protein, banana, pear, glutamine Meal 2:Apple with raw almond butter Meal 3:Quinoa and broccoli, curried cawliflower, seitan Meal 4:Chocolate "mousse" made with silken tofu, raw cacao, dates Meal 5:Broccoli chowder, black beans, avocado slices Meal 6:Red beans and rice (throwing in some cajun style meals as we get closer to the BCS Championship game---GEAUX TIGERS!) Meal 7:"Ice cream" made with frozen banana, almond milk, vanillaWater with glutamine Total macros:Carbs: 307Protein: 149Fat: 70 Water:4.5 liters Edited January 6, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 6, 2012 Author Share Posted January 6, 2012 1/6/12: Morning weight: 112.2 lbsThat's more like it...LOL...up by 0.4 lbs...It is normal and typical for me to flutuate by as much as a pound or two, up or down, from day to day. This is especially true when I'm working night shifts, and I don't weigh until I wake up in the afternoon (as this would be my "morning" after working all night, and sleeping most of the day). But dropping consistently, as I had been for almost a week, is something I only want to see when I'm actually trying to lose weight (body fat). I am working night shifts tonight and tomorrow night, so I expect my weight to be around 114 lbs when I wake up tomorrow afternoon. Okay...I'm off to it...Very busy day today, training in the afternoon, then working until 7:30am Saturday morning. I will update when I can. Have an awesome day, everyone! Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 7, 2012 Author Share Posted January 7, 2012 Updated entry for 1/6/12:I'm going to continue to be a bit behind and less detailed in my entries for the next few days. I began a block of shifts at the hospital on Thursday (evening shift), and then two night shifts on Friday and Saturday (getting off work Sunday morning and sleeping until afternoon). Then it's ON as I'm off until Thursday. I will have lots to catch up on, and of course I will be cheering for my boys in PURPLE & GOLD on Monday night. LSU-BAMA in the Superdome, New Orleans....GEAUX TIGERS!!! Morning weight: 112.2 lbs Nutrition: Total macros:Carbs 295 gmProtein 152 gmFat 67 gm Total water:5 liters Training: Currently, my weight training consists of a 3-day split, training major body parts once per week. Then I add an extra day, usually with supersets and giant sets, to train those areas where I'd like to see either more development &/or size. On Friday, I did a concentration on bis & tris, and threw in a few exercises for rear delts and legs / glutes: Warmup:3 x 20 internal and external rotations Giant set: 5 x 8-12 reps eachMachine curlsHammer curlsRope extensions Giant set: 5 x 8-12 reps each on first two exercisesIncline bench curlsDb skull crushersDips (on bench with feet on exercise ball for extra core work) x 20 Diamond push-ups: 3 x 15 Superset: 5 x 12Rear lateralsCable rope rows (focus on rear delts) Superset: 5 x 12Smith machine squatsSmith machine lunges Stretching: 10 minutes Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 7, 2012 Author Share Posted January 7, 2012 1/7/12: Afternoon weight (upon waking after working a night shift): 113.4 lbsAs expected, my weight is up after working last night. Some days, it can be as much as 2 lbs up after a night shift. I'm also working tonight and, therefore, will weigh tomorrow afternoon when I wake up. Training:Today was a cardio-only day: 30 minutes of high intensity stair intervals. Nutrition:Total macros:Carbs 303 gmProtein 151Fat 68 gm Water:5.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 9, 2012 Author Share Posted January 9, 2012 1/8/12: Afternoon weight (upon waking after working a night shift): 113.2 lbs Training:Rest day Nutrition: Total macros:Carbs 295 gmProtein 150 gmFat 69 gm Water:5 liters Link to comment Share on other sites More sharing options...
robert Posted January 10, 2012 Share Posted January 10, 2012 Just wanted to drop by to tell you how much I appreciate you! I'll catch up via email soon. Have an outstanding week! Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 11, 2012 Author Share Posted January 11, 2012 Just wanted to drop by to tell you how much I appreciate you! I'll catch up via email soon. Have an outstanding week! Thanks, Robert! Have an amazing week, as well! Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 11, 2012 Author Share Posted January 11, 2012 1/9/12: Morning weight:112.4 lbs Training:Legs/glutes Warm-up:10 minutes on treadmill5 min of yoga stretches Giant set: 4 x 10Leg extensionsBb squats (wide stance)Smith machine squats (shoulder-width stance) Stationary lunges: 4 x 15 Leg press: 5 x 15 Bb stiff leg deadlifts: 5 x 8 Leg curls: 5 x 15 Calf press: 4 x 25 Stretching:15 minutes Nutrition: Macros:Carbs 297 gmProtein 149 gmFat 66 gm Water:4.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 11, 2012 Author Share Posted January 11, 2012 1/10/12: Weight:112.4 lbs Training:No weight training. 30 minutes pre-breakfast cardio. Nutrition:Water with glutamine and BCAAs prior to cardio. Meal 1: (post-cardio)Green smoothie with banana, baby spinach, brown rice protein powder, BCAAs, glutamine Meal 2:Steel cut oats with cinnamon, raw walnuts, an apple Meal 3:Lentil and eggplant soup Marinated kale and broccoli Meal 4:Mixed greens salad with seitan, purple onion, red bell pepperHomemade raw cashew dressingSweet potato Meal 5:Black bean soup with sliced avocado Meal 6:Edamame & sushi Before bed:Hummus and veggiesWater with glutamine Macros:Carbs 297 gmProtein 148 gmFat 67 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 13, 2012 Author Share Posted January 13, 2012 (edited) 1/11/12: Weight:112.6 lbs Training:Chest / delts Warmup:Internal & external rotationsSun Salutations Incline db presses: 4 x 10 (last set to failure) Incline flys: 4 x 15 Pushups: 4 x failure Machine shoulder presses: 4 x 10 Side laterals: 5 x 15 (last set to failure) Rear laterals: 5 x 15 (last set to failure) Stretching:10 minutes Nutrition: Macros: Carbs 296 gmProtein 153 gmFat 71 gm Water:5 liters Edited January 17, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 13, 2012 Author Share Posted January 13, 2012 (edited) 1/12/12: Weight:112.6 lbs Training:Back Warmup:Sun Salutations Ez bar underhand row: 5 x 10 Seated cable row: 5 x 10 Flat bench pullovers: 4 x 15 Power cleans: 5 x 8 Rope pulldowns: 4 x 10 Machine deadlifts: 5 x 10 Stretching:10 minutes Nutrition: Macros:Carbs 299 gmProtein 148 gmFat 67 gm Water:5 liters Edited January 17, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 14, 2012 Author Share Posted January 14, 2012 1/13/12 Weight:112.8 lbs Training: Rest day I'm changing my workout split again. This week has been slightly modified. But beginning next week, I'm going to a 4-day split, plus an additional "bonus day" to hit some body parts a second time. And I will only be doing cardio once per week. This is my plan for the next 6 weeks or so. Depending on how I look around mid-February, I will begin my pre-contest phase somewhere between the end of February and mid-March, which would give me 12-14 weeks pre-contest for a June show. Nutrition: Total macros:Carbs 298 gmProtein 149 gmFat 69 gm Water:5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 15, 2012 Author Share Posted January 15, 2012 (edited) 1/14/12 Weight:112.8 lbsWeight is steadily increasing, which is great!! The tweaking in my splits is working. I want to add a little more size (I'd like my weight to be around 115 lbs) before I begin pre-contest in 6-8 weeks. Looking at my progress photos, the added weight doesn't appear to be body fat. I will also be getting my % body fat done again soon. Training: "Bonus day" for a little extra emphasis on a few body parts Warmup:10 minutes on eliptical Superset: 5 x 10Cable curlsCable pressdowns Superset:Db curls 5 x 10Dips 5 x 20 Superset: 3 x 10, plus one to failureSide lateralsRear laterals Smith machine squats: 5 x 15 Lunges: 4 x 15 Bench step-ups: 3 x 15 Leg curls: 1 x 50, used rest-pause until I reached the full 50 reps; first failure was around 33 reps Stretching:15 minutes Nutrition: Total macros:Carbs 303 gmProtein 149 gmFat 64 gm Water:5 liters _________________ Edited January 29, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 16, 2012 Author Share Posted January 16, 2012 1/15/12 Weight:113.4 lbs Training: Rest day Nutrition: Total macros:Carbs 299 gmProtein 152 gmFat 66 gm Water:4.5 liters Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 19, 2012 Author Share Posted January 19, 2012 1/16/12 Weight:113.8 lbs Training: Legs/glutes Warmup: Sun salutations Leg extensions: 5 x 12-15 Bb squats: 5 x 10 Smith machine squats: 4 x 10, 1 x 20 Superset: 4 x 10 eachBb stiff leg deadliftsDb bench lunges Superset: 4 x 10 eachLeg curlsCable squats Calf raises (smith machine): 4 x 15, 1 x 25 Stretching: 15 min Nutrition: Total macros:Carbs 301 gmProtein 148 gmFat 63 gm Water:5 liters Link to comment Share on other sites More sharing options...
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