VeganHealthFitness Posted January 24, 2013 Share Posted January 24, 2013 (edited) Hey, John here from VeganHealthFitnesshttp://www.youtube.com/user/VeganHealthFitnesshttp://www.facebook.com/VeganHealthFitnessTwitter: https://twitter.com/VegHealthFit This is where I will be starting my training and nutrition log. I'm starting Bill Star's 5x5 starter/intermediate strength. My starting weights are low, but this is a part of the program. Current stats 92kg, 6"5. Bill Star's 5x5: http://www.muscleandstrength.com/workouts/bill-starr-5x5-linear-version-intermediate-lifters.html Excel Version of Bill Star 5x5 (must read article first!): http://www.muscleandbrawn.com/pdf/5x5_intermediate_v0.3.zip Wednesday (Pounds, starting conservatively) Squat 5 118 5 147 5 177 5 177 Incline Bench 5 74 5 88 5 103 5 118 Deadlift 5 180 5 216 5 252 5 288 Calf Raises 12 110 12 110 12 110 Abs (Crunches Machine) 8 30 8 30 751C/18F/157P 3499Calories Thanks guys. Edited January 24, 2013 by VeganHealthFitness Link to comment Share on other sites More sharing options...
C.O. Posted January 24, 2013 Share Posted January 24, 2013 Nice, I hadn't looked at this workout program before. Thanks for sharing it. -Dylan Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted January 24, 2013 Author Share Posted January 24, 2013 No problem Dylan. I have already completed this program before and got massive gains; 30% on all compound lifts. Any suggestions on content people on the forum would like to see would be much appreciated (workout videos, recipe videos along the way etc). Link to comment Share on other sites More sharing options...
maybenot Posted January 25, 2013 Share Posted January 25, 2013 You have just gotten yourself one more happy youtube subscriber =) Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted January 25, 2013 Author Share Posted January 25, 2013 You have just gotten yourself one more happy youtube subscriber =) Made my day man Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted January 25, 2013 Author Share Posted January 25, 2013 Off day 5 grams creatine 701C/13F/131P Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted January 26, 2013 Author Share Posted January 26, 2013 Squat 5 118 5 147 5 177 5 206 3 241 8 177Bench 5 77 5 96 5 115 5 134 3 157 8 115Row 5 72 5 91 5 109 5 127 3 149 8 109 3 grams creatine Still sick at the moment but that is ok because I'm still way behind my pb's at this point in the program. No time for accessory movements, except dips 3x8 and bicep curls 3x8. 588C/40F/132P 3189 calories (wanted about 300 more, can still probably get that in tonight) Morning 5 bananas, 250g mixed berries, scoop of sun warrior rice protein (30grams, should probably bump it up to 40grams) hommus and biscuits (20) Dinner 10 bananas, 250gram mixed berries, scoop of sun warrior rice protein, 250g spinach 2 cans of mixed beans Missing my cantaloupes that I usually have with my banana smoothies. Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted January 27, 2013 Author Share Posted January 27, 2013 Off day Still sore from the start of this new program. Will be going for an early morning jog tomorrow to get the blood flowing and increase my recovery for Tuesday's squats, bench press and barbell rows. 540C/39F/171P 3100 calories 4g creatine Breakfast: 5 bananas, rice protein 2 scoops, 250g mixed berries Lunch: 3 rice crackers, 50g peanut butter (should always have fats as last meal it's bad for digestion otherwise, but I stuffed up here ) Dinner: 1KG potatoes, 1 can of mixed beans (420g), 600g spinach, garlic, coriander and tomatoes Late Night snack (yet to have) : Rice protein (1 scoop), 1 cantaloupe and 2 bananas Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted January 28, 2013 Author Share Posted January 28, 2013 Off day: Back is still niggling me, training day tomorrow. Anways macros, 672C/45F/168P 3786 Calories 3 grams creatine Little high on the calories today because I had 4 pieces of thick raisin toast with peanut butter which was about 1100 calories. 3 bananas, whole cantaloupe, rice protein powder, 250grams mixed berries X 2 4 pieces of thick raisin bread with peanut butter 1100 calories :S mixed beans (240g), potatoes (1kg), garlic, spinach (600g), tomato sauce Training day tomorrow! Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted January 29, 2013 Author Share Posted January 29, 2013 29/1/2013 First official day of Bill Star's 5x5 with a video! 517C/52F/156P 3211 Calories 3 grams creatine pre-workout (creatine phosphate levels spike to 125mmol/L within 3 hours after ingestion then decline, allows you to workout longer and harder) I should be well over this sickness by tomorrow and back on track to hit PR's within the next 2 months. Goals to beat are 140kg squat, 180kg deadlift and 100kg bench press. Thanks guys, John Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted January 30, 2013 Author Share Posted January 30, 2013 Off day: 30/01/2013 3grams creatine 597C/57F and 264P!!! 3848 Calories Underestimated the protein calories in soy milk. 1 scoop not two scoops of rice protein with soy milk shake next time. Need some scales so I can track my weight. I'll probably just measure myself at the gym today anyway. It's 1am and I just feel like smashing the weights tomorrow! Edit: Date added. Link to comment Share on other sites More sharing options...
C.O. Posted January 30, 2013 Share Posted January 30, 2013 All of that is good, keep doing what you're doing, I don't think you need suggestions really. -Dylan Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted January 30, 2013 Author Share Posted January 30, 2013 Thanks, I'll try and make a training vlog as often as possible to show how I train and with what weights. Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted January 31, 2013 Author Share Posted January 31, 2013 New day, training day. 3 grams creatine 787C/67F/187P 4471 Calories, got massively hungry! 3 smoothies (banana, mixed berries, rice protein) 2 vege burgers 1 soy milk protein shake Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 1, 2013 Author Share Posted February 1, 2013 Off day: 01/02/2013 No Creatine! 792C/39F/141P 3922 Calories Ate lots of bananas, rice protein poweder and ate out at a vegan restaurant (Vegie Bar in Fitzroy, Melbourne if you know it) PS: Tell me if you live around Melbourne and we could exchange vegan info over a coffee. Not going to go into exactly how much of everything I ate was very limited, except for dinner. Early morning and late night the day before Also had a soy and rice protein shake before I went to sleep, not a good day http://i46.tinypic.com/nostcn.jpgThis is what I had with me on my 6 hour trip today, no excuses. Training tomorrow. Link to comment Share on other sites More sharing options...
maybenot Posted February 1, 2013 Share Posted February 1, 2013 You've got some jackasses messing around on your youtube channel, that sucks pal Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 1, 2013 Author Share Posted February 1, 2013 Yeah, haters gonna hate. Link to comment Share on other sites More sharing options...
maybenot Posted February 2, 2013 Share Posted February 2, 2013 I gotta say one thing, you dont look so huge on the camera, if you didn`t write that you have 93kg and 194cm I wouldnt know, on camera you look like 176cm tops.Maybe its the angle, I don`t know. But damn, you are tall! I`m 173cm tall and I wish I was just a few cms taller. Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 2, 2013 Author Share Posted February 2, 2013 Haha yeah I'm a lot bigger than that makes my gains looks smaller as well, I'll stand next to someone short and how you how big I am after a workout. Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 2, 2013 Author Share Posted February 2, 2013 02/02/2013 Actually an off day today, not recovered enough. 3g creatine 769C/46F/147P 3942 Calories. Link to comment Share on other sites More sharing options...
vegan_rossco Posted February 2, 2013 Share Posted February 2, 2013 Just checked out your vids dude, there are a lot of dickheads on this planet, and youtube seems to be where they all hang out, ignore those bullshit haters dude and use it as fuel! All the best mate Ross Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 4, 2013 Author Share Posted February 4, 2013 Thanks for the encouragement Vegan_Rossco. 03/02/2013 649C/64F/150P Training day: 3 grams creatine preworkout Squat 5 121 5 151 5 181 5 211 3 248 8 181Bench 5 79 5 98 5 118 5 138 3 161 8 118Row 5 74 5 93 5 112 5 130 3 152 8 112Assistance 3 Sets of Weighted Dips x 5-8 reps 3 Sets of Barbell Curls x 8 reps 3 Sets of Triceps Extensions x 8 reps Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 5, 2013 Author Share Posted February 5, 2013 Off Day: 04/04/2013 759C/80F/160P 4314 Calories (lowering the fats and increasing carbs, it seemed to easy to go over calorie limit with increased fats) Calories getting higher because I'm not sick anymore. Going to be smashing the weights soon, some good workout videos to come I think! So hungry last night, even at 4314 Calories not sure why, but I will track it as the week progresses. Going for 95kg lean in 6 months July 31st~ is the date, currently 93kg. Link to comment Share on other sites More sharing options...
captfit Posted February 5, 2013 Share Posted February 5, 2013 Good job with youtube channel definitely a subscriber added , you are really putting in a lot of carbs in your diet , i'l probably add a kg every 5 days if i eat so much carbs due to the slower metabolsim . All the best with your training . Cheers Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 5, 2013 Author Share Posted February 5, 2013 Yeah change your carbs based on activity level. Thanks for the support man, much appreciate it. Link to comment Share on other sites More sharing options...
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