Faux Posted April 8, 2013 Share Posted April 8, 2013 Welcome to My journal. If you didnt read my intro i will sum it up. Retired police officer, stay at home dad. I cook and shop for all the food while the wife works. I am a faux vegan. I dont eat dairy but i also dont comb through all ingredients for Animal by products. i also take whey protein powder hence the name Faux. I have all day to eat right and train so i really dont have any excuses. Please feel free to help me out and offer any diet tips and training tips i just started to micro manage my diet so i need all the help i can get. I am very active and i will share it all with you. Link to comment Share on other sites More sharing options...
Faux Posted April 9, 2013 Author Share Posted April 9, 2013 Up at 7am, i got 8hrs of sleep. Woke up at 181.6 7 am meal, two slices of 7 grain bread with 2tbs of peanut butter. Soy protein shake with banana in it. 8oz of coffee. Work out 1 cardio. Thread mill intervals. Walk run for 30min. 20mi. Cool down on bike. 10am meal, gnc wheybolic shake w pear. 1/4c Steel cut oats ground flax and wheat germ agave nectar. 12 noon lunch vega bar because i was at dr with my son. 2:30 meal was a ezekial wrap with fresh avocado celery hummus kale. Activity, raking lawn for 1hr. Since its a back and bi's day. 5 dinner, tempeh stuffed pepper with mushrooms onions over 1/2 cup quinoa. 7:30 meal. 1c baby lettus with 1c spinach walnuts goji berries pumpkin and sunflower seeds. Washed down with muscle recovery tea. 8pm workout Pull ups close grip on rafter in basement. 12/7/6Suspension Strap curls 45degree angle 12/12/12Sus strap reverse flys 12/12/5Dumbel curls 35x10, 6, 6Strap rows close grip 20/12/13Concentration curl bent unsupported 20x12 25x10-8 Crunches on ball 20/20/30 I start off with my feet under a set of three steps. I do As many as I can do on each step and finish with my legs almost horizontal for the last set and go down past horizontal with my upper body, murder! Yoga for 30 Protein shake elite gourmet with banana and 1/4 c strawberries. Totals for the day 2200calPro 142 24%Carb 294 51% got to get these downFat. 64. 25% Night night! Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 9, 2013 Share Posted April 9, 2013 Hey! Welcome man, looks like you're off to a great start what are your goals with the training? Also that tempeh stuff pepper looks fantastic!!Ross Link to comment Share on other sites More sharing options...
Faux Posted April 9, 2013 Author Share Posted April 9, 2013 Thanks the stuffed pepper was fantastic. I have a small cooking background thank god because eating right is so hard. My short term goal, get abs to show but not sacrifice muscle building. Last fri I stopped by the police dept I used to work at and saw all my friends. I was amazed at how much weight they were all carrying. I used to carry 225lbs while working and toss on 15-20 lbs of gear. No wonder I have had two knee surgeries already. I have some Completed goals also.Reduce waist from 38-32 check! From my pic it dosent look like I have a 32" waist but I do. Increase Mountain bike duration from 1hr to 3-4hrs. Last ride out was 2.5hr and I had to go home i didn't have enough food and didnt budget the time for it. I didnt know how much endurance I built this winter. I have always been a chubby kid and wore my weight well. I have been lifting for 24 years and it didnt show until this year. These food allergies have been a blessing. I feel So much better and can do way more now than I have ever had. Link to comment Share on other sites More sharing options...
Faux Posted April 9, 2013 Author Share Posted April 9, 2013 Kind of a rest day from weights. Up at 7 with 8 hrs of sleep.7am Breakfast was the same. 10am vega energy bar while shopping. 12 noon lunch, Morningstar grilles burger on Ez bread and veggie patch soy cheese followed by an apple. 1:30 cardio. 30 min moderate stationary bike 85-90 rpm. Jump roap for 15 min. 2:30 snack. Vega protien shake with raspberries. 1 Ezekiel wrap again, avacado, hummus, carrots, salsa, kale. More outdoor yard work, shoveling and raking. Link to comment Share on other sites More sharing options...
Faux Posted April 9, 2013 Author Share Posted April 9, 2013 Box jumps, ok stair jumps since i dont belong to a gym20 at 14"20 at 21" trying to get past gold line. I can only get half of my foot across. 100 jumping jaks Dead mans drop off of stairs. Its basically steping off into a squat. 20 at 14"10 at 21" Done for now. Dinner! Gnc wheybolic shake Teriyaki Tempeh with leeks, broccoli, green beans and celery over quinoa.http://img.tapatalk.com/d/13/04/10/8u6e3eja.jpg 7:30 salad same. 8:30 yoga/ stretches 9:30 shake elite gourmet with soy milk and raspberries. Totals Pro 178g 28%Carb 305g 48%Fat 67g 24%Total cals 2481 Tomorrow a weigh in in the am. Stay tuned. Link to comment Share on other sites More sharing options...
Faux Posted April 10, 2013 Author Share Posted April 10, 2013 (edited) 181.6 again this morning. I am slowly upping my food intake to 3000 cals per day. Yesterday i had 2500. I had my usual breakfast but added soy milk to my morning shake for an extra 100 cals. I did some light cardio at 9am. 15min walk15min run15min bike 10am meal stal cut oats with 1/2c blueberries, flax, wheat germ, and washed it down with a gnc wheybolic shake. 11-12 nap. 12 lunch was last nights dinner teriyaki tempeh with quinoa. 1:30 into the pit!http://img.tapatalk.com/d/13/04/11/u8ysuhuj.jpg Nothing fancy.Deadlifts barefoot 60x2080x10100x10120x10I stopped here for the real fun,http://img.tapatalk.com/d/13/04/11/yrysadan.jpg Tires!!!! http://img.tapatalk.com/d/13/04/11/ahezu6a9.jpg Farmers carry with 2 small tires. 250' driveway each way 3x. Tire flip down and back 87 flips. Farmers walk with big tire once down and back. I dropped it 4 time Stiff leg dead lift with cinderblock standing on big tire. Shuttle run driveway 3x 3 pm post work out meal GNC wheybolic shakeEz wraps again Edited April 10, 2013 by Faux Link to comment Share on other sites More sharing options...
JubNZ Posted April 10, 2013 Share Posted April 10, 2013 Epic journal so far! Where are you from? Were there fitness reqs to be a cop? I know thats quite a issue in the NZ Police Force at the mo with a lot not being able to meet the requirements etc Link to comment Share on other sites More sharing options...
Faux Posted April 10, 2013 Author Share Posted April 10, 2013 Thanks. Please feel free to critique anything. The PD physical fitness test is 1.5mi run, max push ups, sit ups and pull ups in one minute. Link to comment Share on other sites More sharing options...
Faux Posted April 10, 2013 Author Share Posted April 10, 2013 Oh and by the way the tires were free. And I just scored two 25' sections of 1.5" rope, yes free battle ropes! Link to comment Share on other sites More sharing options...
Faux Posted April 10, 2013 Author Share Posted April 10, 2013 And dinner!5:30 Same as lunch but i added a morning star veggie patty and s 1/2 c of cauliflower. Im spent from them tires. The stiff leg dead lifts did me in. Link to comment Share on other sites More sharing options...
Faux Posted April 11, 2013 Author Share Posted April 11, 2013 Good morning, well no i hurt my toe yesterday. Its real tender and hurts when i put pressure on it so im off today. Them tires may have had something to do with it. Im gonna cycle back the calories by about 300-400 today. 2500 was a chore to swallow. Less shakes, only two today and less soy milk. Stop back i have some really good food i am making today. Red cabbage salad and quinoa lasagna. Ok back.12:00 lunch. A elite fitness shake w/strawberries. Morningstar veggie burger with soy cheese. Then i made my favorite red cabbage salad. http://img.tapatalk.com/d/13/04/12/u9a4umuh.jpg I got scallions, walnuts, soy nuts, goji berries and a bunch of seeds in there yum. I have been off my feet all day. I iced my toe a bit and took a nap. Boy i am sore today and really needed this. My gluteus, hamstrings and my toe are all sore as heck. In addition to that my bi's and traps are tender. Deadlifts and tires are a deadly whole body workout. Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 11, 2013 Share Posted April 11, 2013 I really love this journal man, so much going on, and you train like a champ how are things man? Your toe feeling any better? Link to comment Share on other sites More sharing options...
Faux Posted April 11, 2013 Author Share Posted April 11, 2013 Thanks. I chilled so hard today. All i did was sit and watch tv with legs up and eat.5pm dinnerI made a quinoa lasagna tonight but it didnt come out picture perfect It had a base layer of quinoa. them sautéed spinach mushrooms onions and tomatoes. On top of that was supposed to be ricotta but i dont do dairy and had no faux ricotta so i skipped it. I put 2oz of gimme lean on and then a veggie patch slice of soy mozzerella then an 1/4 c og quinoa to top and bake. Tasty! 7pm salad red cabbage with baby greens and faux bacon dressing from walden farms. 9pm elite fitness shake and a kiwi. Totals 2345.Pro 151g 25%Car 286g 47%Fat 76g. 28% Tomorrow im gonna answer the 100 pull up challenge for back and bi's day. 100 pull ups in an hr. Stay tuned! Link to comment Share on other sites More sharing options...
C.O. Posted April 12, 2013 Share Posted April 12, 2013 Presentation on a lot of your meals is really amazing. I will definitely be trying out some of those recipes, thanks for sharing! -Dylan Link to comment Share on other sites More sharing options...
Faux Posted April 12, 2013 Author Share Posted April 12, 2013 Thanks. It's all about the food right. I was lifting all the time, but until I controlled my diet I looked like Crap. I have a cooking background so it's easy for me. I just got to find all the right food to use. Link to comment Share on other sites More sharing options...
Faux Posted April 12, 2013 Author Share Posted April 12, 2013 Good day for a pull up century. Up at 7 with 9hrs of sleep under my belt. Weighed in at 182.6 today. I seem to float between 181-183 so im not worried. All my shorts fall off except the skinny cut 34's so im happy but 10 pairs less. 7am breakfast standard peanut butter and banana sandwich with black coffee and a soy shake. 10am standard oatmeal with blueberries, agave necter, flax, wheat germ and cinnamon. Then i added this pre workout drink i got as a sample. Mix with 8oz of water? Yeah no way i got 16oz to make it palatable and ice cubes Toe still sore but not hurt. I think it was the bare footed dead lifts. May have to wear shoes. I try to do stuff bare footed if i can because it feels more natural. Onto the pull up century. The goal is 100 in 1 hr. im gonna warm up on the bike for 15min then hit it. Heres my pull up bar. I got to do close grip because of a dislocated left shoulder and a broken elbow on the right. Go! Link to comment Share on other sites More sharing options...
Faux Posted April 12, 2013 Author Share Posted April 12, 2013 35min in i got 75 reps in. Done! Pull ups 1096----25 545345---27 652543---25 5423123122---25 102 in 50min. Holy S! My grip did me in. I need a bar. 1 set to fail of each, preacher, strap rows, concentration curls, reverse flys with straps. Done! 12:00 lunch wheybolic shake, orange and quinoa lasagna then a nap. Whoo! http://img.tapatalk.com/d/13/04/13/umavepeb.jpghttp://img.tapatalk.com/d/13/04/13/u3eveje6.jpg Damn back fat! I swear im a 30" waist under that. Link to comment Share on other sites More sharing options...
vegan_rossco Posted April 12, 2013 Share Posted April 12, 2013 Thanks. It's all about the food right. I was lifting all the time, but until I controlled my diet I looked like Crap. I have a cooking background so it's easy for me. I just got to find all the right food to use.Yeah man I love the food pics! But a lot of it makes me feel unhealthy haha I need to take a leaf outa your book mate! I train at home too, I've got a pull up bar and a 145Kg olympic barbell. What weights do you have at home? Link to comment Share on other sites More sharing options...
Faux Posted April 12, 2013 Author Share Posted April 12, 2013 I have a bench with a dip handles and preacher attachment. About 250lbs worth of plates. A set of adjustable dumbells and a set of 35's. I have a set of golds faux trx straps. I use old duffle bags as a kettlebell. I just fill with 5-10lb weights. Lots of rubber bands things. Outside i got the tires and now battle ropes. Lots of blocks and a wheel barrel. I also got a 400lb generator on wheels i can farmers walk. Treadmill and exercise bike for cardio. Balance discs, big ball, jump rope, 20-10lb medicine balls. I got it covered. Oh and snack! E wrap with 1/2c vegetarian refried beans, guacamole, 2tbs hummus and some soy cheese on top with salsa. 2min in microwave and enjoy! Next up sweet potato chilli! 5pm meal.http://img.tapatalk.com/d/13/04/13/ery6ysu9.jpg Sweat potato and gimme lean added to standard vegan chili recipe. Link to comment Share on other sites More sharing options...
Faux Posted April 13, 2013 Author Share Posted April 13, 2013 7pm snack, red cabbage salad. 8:30pm 30 min of light exercise bike. 9pm yoga9;30 elite shake with 1/2 cup of raspberries blended in. Totals for the day 2614calsPro 155g at 23%Car 354g at 52%Fat 74 g at 25% Im gonna stick here for another day and see what happens. Im strong, but am i building mass and striping away fat? Anyone? Link to comment Share on other sites More sharing options...
Faux Posted April 13, 2013 Author Share Posted April 13, 2013 Holy S sore from pull ups! Nothing but leftovers today to eat. I did some light bench to get away from the cross fit all the time mode.Bench flat 4/13 60x16 80x10 100x12 110x10 120x8Bench incline4/13 60x12 70x12 80x12 90x10 100x8 Cardio tonight. Link to comment Share on other sites More sharing options...
Faux Posted April 13, 2013 Author Share Posted April 13, 2013 Scored some 1 1/2" thick ropes. Im gonna use them for Battle ropes, tire drags and rows/tire pulls. Free! Link to comment Share on other sites More sharing options...
Faux Posted April 14, 2013 Author Share Posted April 14, 2013 Leg day on the mountain bike! Link to comment Share on other sites More sharing options...
mrbear666 Posted April 14, 2013 Share Posted April 14, 2013 alright mate, interesting journal you have! the rope exercises sound good, i would like to do some more strongman type stuff like drags and so on! i gotta ask WTF sort of tyres/mountain bike is that? looks like a monster truck bike Link to comment Share on other sites More sharing options...
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