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I have been vegan for 2 years and only recently starting strength training and monitoring my dietary intake. I seen a PT a few times and he had me doing a number of strengthening exercises including TRX work etc, but I can not really afford the cost at the moment. Advice about exercises, diet or anything would be awesome and greatly appreciated, thanks!
Age:24
Height: 6'2"
Weight: 74kg
*not sure what other measurements I should include
Monday (Arms)
*I supersetter a bicep exercise followed by a tricep exercise
EZ-Bar Curl - 20kg - 3 sets 10 reps
Cable Triceps Pushdown - 20kg - 3 sets 10 reps
Seated Hammer Curls - 8kg each arm - 3 sets 10 reps
Seated Triceps Press - 10kg - 1 set 10 reps
- 12kg - 2 sets 10 reps
Concentration Curls - 8kg each arm - 3 sets 10 reps
Dip Machine - Level 10 (not sure of weight) - 3 sets 10 reps
Food
Did not count calories this day
Wednesday (Legs)
Leg press - 80kg - 3 sets 10 reps
Barbell squat - Bar (warmup) - 1 set 10 reps
- 10kg - 2 sets 10 reps
Leg extensions - 25kg - 3 sets 10 reps
Dumbbell Lunges - 6kg each arm - 2 sets 8 reps
- 4kg - 1 set 8 reps
Standing barbell calf raise - 30kg - 30 sets 20 reps
Food
breakfast - 1/2 cup oats
1/2 cup soy milk
10g goji berries
post workout - vega recovery accelerator
Vega One smoothie w/ banana, spinach, rice milk, frozen berries, chia seeds, flaxseeds, coconut oil
lunch - 1.5 cups steamed brocolli
1 cup mashed potato
40g cooked brown rice
220g baked beans
400ml breakfast juice (zero added sugar, 100% fruit)
dinner - ***had to skip dinner but would of had
'mince' with facon, kale, frozen peas, onion, mushrooms ~ approx 40g protein
side of rice or mash
snacks - 50g raw mixed nuts
20 seedless green grapes
1 cup soy with 1/2 scoop vega one
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