Nadilein Posted December 30, 2011 Share Posted December 30, 2011 Hello Everyone! I have been a vegetarian for the past 3 years and just became a vegan two months ago. I am really happy with the switch and love my new lifestyle choice! In order to achieve my goals for 2012, I thought it would be fun to join all of you for this fun challenge! Current weight: 138lbsHeight: 5'11Fitness Goals: 1. Gain more muscle and strength in my upper body2. Obtain an overall 'fitness model' physique Let the fun begin! Link to comment Share on other sites More sharing options...
Biglance Posted December 30, 2011 Share Posted December 30, 2011 Welcome to the forum Nadilein! It's great being around like minded people. lance Link to comment Share on other sites More sharing options...
Nadilein Posted January 4, 2012 Author Share Posted January 4, 2012 Day 1: Gym: Chest and TricepsIncline Bench Press: 17.5/10/3Wide Grip Pushups: 12/3Peck Deck: 35/10/3Overhead Tricep DB Extensions: 20/10/3Tricep Pushdowns: 45/12/3Assisted Tricep Dips: 8/12/3 Meals:Pre-workout: Banana, datesPost-workout: Vega shake mixed with half water and half almond milk1st meal: brown rice with beans and vegetables2nd meal: trail mix3rd meal: bean soup and cucumber slices4th meal: apple with almond butter5th meal: half sandwich and salad with avocado, cucumber, tomatoes, and hemp seeds Link to comment Share on other sites More sharing options...
Nadilein Posted January 5, 2012 Author Share Posted January 5, 2012 Day 2: Gym (6:15-7:30am): Treadmill: 5 minute warmup (10 incline, 3.3 mph)Lower Back and Glutes (weight/reps/sets):- Leg Press: 140/10/3- Lying Leg Curls: 65/8/3- Stiff-Legged Barbell Dead Lifts: 40/8/3- Cable Kick Backs: 40/10/3- Stability Ball Bridges: no weight/12/3- Weighted Hyper-Extensions: 25/12/3Eliptical: 10 minute cardio (10 incline, 25 resistance) Meals: Pre-workout: Banana, datesPost-workout: Vega Whole Food Health Optimizer shake mixed with water (1.5 scoop)1st meal: 1/2 cup quinoa with 1 cup vegetables (broccoli, mushrooms, zucchini, yellow pepper) and 1/4 kidney beans2nd meal: trail mix3rd meal: garden salad with 1/2 avocado, cucumber, tomatoes, and hemp seeds with homemade dressing (olive oil, balsamic vinegar, Mrs. Dash, squeezed lemon juice)4th meal: 1 apple with 2 tbs almond butter5th meal: 1 homemade bean burger (no bun) topped with sauteed mushrooms, alfalfa sprouts, tomatoes, 1/2 avocadoWater: throughout the day I am trying to gain some more lean muscle so hopefully my diet will help me achieve this. The 1st meal is a recent addition to my meal plan as I have been advised that I do not eat enough to achieve the muscle gain that I am hoping for. Hopefully I am on the right track?! Link to comment Share on other sites More sharing options...
Nadilein Posted January 6, 2012 Author Share Posted January 6, 2012 Day 3: Felt really strong at the gym today and also had consistent energy throughout the day ... Gym (6:15-7:30am): Treadmill: 5 minute warmup (10 incline, 3.5 mph)Back and Abs/Core (weight/reps/sets):- Wide Grip Lat Pulldowns: 60/10/3- Bent Over Barbell Rows: 20/12/3- Seated Cable Rows: 50/10/3- Close Grip Assisted Chin Ups: 7/10/3- Ab/Core Circuit:a. Medicine Ball V-Ups (15x)b. Hanging Leg Raises (15x)c. Bicycle Crunches (15x each side)d. Plank (60 seconds)Eliptical: 10 minute cardio (10 incline, 25 resistance) Meals: Pre-workout: datesPost-workout: banana1st meal: Vega Whole Food Health Optimizer shake mixed with water and almond milk (1.5 scoop)2nd meal: 1/4 cup quinoa with 1 homemade bean burger mixed together along with sauteed mushrooms and green onions3rd meal: garden salad mixed with alfalfa sprouts, cucumber, tomatoes, and hemp seeds with homemade dressing (olive oil, balsamic vinegar, Mrs. Dash, squeezed lemon juice)4th meal: 1 apple with 2 tbs almond butter5th meal: roasted potatoes with sauteed vegetables and tofuWater: throughout the day Link to comment Share on other sites More sharing options...
C.O. Posted January 20, 2012 Share Posted January 20, 2012 Nice meal plans, I haven't eaten a date in so long, now I'm craving one! PS- Biglance's cow freaks me out haha. Link to comment Share on other sites More sharing options...
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