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 Post subject: Get Ripped or Die Trying
PostPosted: Thu Aug 08, 2013 3:19 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
Hey,

So this is my first attempt at a journal, I'll try to keep up as best possible. As I mentioned in my introduction, in October 2011, I weighed 248lbs, 40% body fat, chest size probably around 48", hips probably around 38" - I was fat as hell. After about 18 months, I've come a long way...

Maybe some measurements are in order?

Height: 5' 7"
Weight: 164lbs
Body Fat%: 18% (going for 10%)
Chest: 39"
Waist: 31"
Hips: 33"
Arms: 13"
Thigh: 16"
Calves: 13"

My only goal right now is to train my body fat down to 10% or less. I would like to keep/add muscle, but I would prefer my overall frame to stay the same (I'm tired of buying new clothes all the time).

Hopefully I can see some more progress!

Chris

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Last edited by esqinchi on Sat Jan 25, 2014 12:52 pm, edited 1 time in total.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Aug 08, 2013 3:26 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
Tuesday, 8/6 Training

Heavy weights today, most sets consist of 8 - 12 reps; with one thing containing 15 reps.

DB Bench Press - 4 x 8 @ 140lbs (70lbs each hand)
Standing DB Row - 4 x 8 @ 80lbs (40lbs each hand)
Assisted Pullup - 3 x 12 w/ 40lbs assistance (I can do 3 sets of 10, close grip, if it is the FIRST thing I do - not after that above though!)
Incline DB Fly - 3 x 10 @ 40lbs (each hand)
Elevated Plyo Pushup (feet up on 18" box) - 3 x 15 - I love these!
Bruce Lee Curls (curl up, wax on, wax off, curl down) - 3 x 12

This was with my trainer, and we ran out of time but had maybe 4 other exercises to complete. I was sore as hell in the chest/rotator area, even with taking the HMB. However, it was my first day of supplementation, so maybe I will see better results down the line. Even more sore on Thursday than the day after. However, I really noticed it has dissipated by the end of the day today. I LOVED putting up those 70lb DB's!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Aug 08, 2013 9:12 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
Thursday 8/8

More heavy weights + some functional hypertrophy movements, focus on lower body.

1800 calorie day, got some good greens in from a badass salad thanks for theproteinbar.com - so thankful this place is across the street from the courthouse!

Today's 'Bring the Pain' - done in supersets:

1. Kettlebell Front Squat - 4 x 12 @ 70lbs (35 each hand)
2. DB Romanian Deadlift - 4 x 12 @ 120lbs (60 each hand)

3. Kettlebell Walking Lunge - 3 x 20 steps @ 50lbs (25 each hand)
4. DB Squats - 3 x 12 @ 120lbs (60 each hand)

5. Incline Bicep Curl - 3 x 12 @ 40lbs (20 each hand)
6. Standing Overhead Tricep Press - 3 x 12 @ 45lbs

It was a good workout, but I didn't feel that fatigued at the end. I wonder if I am lifting heavy enough (or ready to lift heavy enough) to make the lower rep training worthwhile. Anyone have thoughts? I'm sure I'll feel this tomorrow, but I have definitely left sessions far more taxed than I was tonight.

Tomorrow is rest day, which means lower calories - hopefully I won't sneak a cheat snack in - I want to be good!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri Aug 09, 2013 12:32 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
Friday 8/9/13

Day of rest.

Really feeling it in my shoulders today. Probably from those front squats, or walking lunges from yesterday. Today is a low calorie day; 1600 total. I love going back to my old diet for a short spell. Here's what is on the menu:

Breakfast: 80g oatmeal, 3.5oz apple - 352.5 calories.
Snack 1: 6.4 oz apple - 94 calories
Lunch: Protein Bar Salad - 320 calories (I'm addicted to this place, and lazy because my tofu spoiled)
Snack 2: 2 slices cinnamon raisin ezekiel, 0.7oz peanut butter - 276.9 calories
Dinner: Something that's approximately 556.6 calories!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Aug 10, 2013 12:41 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
Saturday, 8/10

Full body, heavy weights type of day...

Also, a cheat day diet-wise

Badass breakfast of Beyond Meat "Chicken" strips, and pardina lentils:

5oz lentils + 6oz "chicken" = 365 calories, 46g protein, 38g carb, 2g fat. Also had half an apple for added carbs - 40cals?

Routine:

All giant sets...

Bb Bench: 4 x 12 @ 165lbs
Upright Row: 4 x 12 @ 70lbs
DB Overhead Press (on flat bench): 4 x 12 @ 55 lbs

Squat: 4 x 12 @ 225
Wide Leg Deadlift: 4 x 12 @ 80lbs (40 each hand)
Side Lunge: 4 x 12 @ 40lbs (ea leg)

Seated (on floor) Close Grip Lat Pulldown: 4 x 12 @ 102.5
Kneeling Wood Chopper (w/ rope attachment): 4 x 12 @ 55lbs
Ez Bar Curl: 4 x 12 @ 60lbs

Decline Medicine Ball Situp w/ Russian Twist: 2 x 12 @ 12lbs
Weighted Crunch: 2 x 12 @ 25lbs

I'm tired!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Mon Aug 12, 2013 12:31 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
Monday, 8/12

Taking a couple days off after some bad news on Sunday. Sometimes I wish life weren't so complicated, but then would I be bored?

After my session on Saturday, which left me nicely sore, I had an awesome cheat day: beers (Half Acre Gossamer Ale; The Bruery Hottenroth - awesome; and Bell's Oarsman Ale), and a kickass Field Roast hazelnut burger, with some spicy sweet potato fries, and corn on the cob. Also, a ridiculously delicious vegan chocolate chip muffin from Whole Foods. Has anyone tried those? They are the bomb.

Sunday was a super low calorie day, as I had no appetite stemming from the bad news. I ate twice, probably around 4-500 calories each.

Today I had another protein bar salad, and finally made the trip to Do-Rite donuts for a vegan donut. Honestly, I was disappointed in that the donut was very small, and sort of unremarkable flavor-wise. Oh well, probably a good thing considering its proximity to my workplace.

Previously I posted about changing up my training routine to incorporate more heavy weight training. I'm not sure if I can see results yet, since it has only been a week, but I will say that I do find the training somewhat boring/sedentary. I definitely do not sweat as much as when I did more functional/hypertrophy/and HIT training stuff. Different strokes for different results? Overall I would like to rebuild some of the lean mass I lost when dieting down, and yet continue to cut a little at the same time. Ultimately I would like to lose another 5 pounds, and get down around the 160lb level (currently 165). I do see some of my abs coming in, which is exciting!

More tomorrow...

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Aug 14, 2013 12:44 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
Return to heavy training today. I have to admit that I am still bored by training with heavier weights. Also, I notice that I feel it much more the next day when training with lighter weights/higher reps. I know that heavier weights spur growth, but can the same be said for the other style of training? We added some additional exercises this time around...

DB Bench Press - 4 x 8 @ 140lbs (70lbs each hand)
Standing DB Row - 4 x 8 @ 80lbs (40lbs each hand)
Assisted Pullup - 3 x 12 w/ 40lbs assistance
Incline DB Fly - 3 x 10 @ 40lbs (each hand)

The last four were performed in a circuit w/ 2 minutes rest between.

Elevated Plyo Pushup (feet up on 18" box) - 3 x 15
DB Lateral Raise - 3 x 12 @ 40lbs (20lbs each hand)
Inverted Row on TRX - 3 x 12 @ Body Weight
DB Front Shoulder Raise - 3 x 12 @ 40lbs (20lbs each hand)

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Aug 14, 2013 6:44 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
Wednesday, August 14

Didn't feel like doing the core workout I had planned for today... So... I switched it up entirely and did some HIIT Cardio Funtimes.

Nothing special, really. I actually called upon my old Insanity Warmup, but a modified version. Pretty simple circuit just to get the blood flowing:

Five Minutes Jump Rope - mix between two foot hop and boxer step
Five Minutes HIIT (30 seconds of each):
- Jog in place
- Jumping jacks
- Heisman Jump
- 123 Heisman
- Buttkicks
- High knees
- Switch Kicks
- Burpee w/ jump
- Mountain Climbers

Rest 2 minutes, repeat twice.

Boxing: Beat the hell out of my heavy bag, two three minute rounds, six minutes total.

I feel great! After this I took my HMB for the evening, and made a badass spinach/seitan/broccoli/olives/pickles/lentils salad with a dressing I whipped up on my own - 1tbsp fancypants mustard, 2tbsp balsamic, ground black pepper - Boom!

I'll hit the core stuff tomorrow when I don't get such a late start - plus I was lazy today.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Aug 15, 2013 7:22 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
Thursday, August 15, 2013

Core Day! F YEAH!

Lower calorie day as well; 1600.

Had some delicious oatmeal + apple for breakfast; apple for a snack, salad w/ tofu, beans, avocado, mixed greens/veggies for lunch; ezekiel + peanut butter for snack; seitan + broccoli for dinner; fruit bowl for snack later.

Nice little circuit today for training: Warmup + Circuit (2x, rest 2 minutes between)

Warmup
Jump Rope - 3 minutes

First Round / Second Round
Sit Up - V Up x 20 / Sit Up - V Up x 20
Side Plank w/ Rotation x 20 each side / Side Plank w/ Rotation x 20 each side
Walking Lunge w/ Rotation x 24 steps @ 25lbs / Stability Ball Pikes x 15
DB Jacknife x 20 @ 25lbs / DB Jacknife x 20 @ 25lbs
Side Bends x 20 @ 35lbs (20 each side) / Side Bends x 20 @ 35lbs (20 each side)
Hanging Leg Raise x 15 / Hanging Leg Raise x 15
Reverse Crunch on Flat Bench x 15 / Reverse Crunch on Flat Bench x 15
Lo - Hi Woodchopper x 12 each side @ 25lbs / Lo - Hi Woodchopper x 12 each side @ 25lbs
Front Plank on 35lb DB 75 seconds / Front Plank on 35lb DB 75 seconds

I'm sure I'll feel this tomorrow. Wanted to mention that I woke up and noticed my shoulders were absolutely screaming. I wondered why, and then remembered that I did six minutes of boxing on the heavy bag - that really did me in!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Aug 17, 2013 4:27 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3029
Great start, I love that you are including what you are eating too. Good motivation, I just use my journal as a journal but I see how others keep details and how it would be beneficial to track my progress better.

Thanks for sharing it with us,

-Dylan


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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sun Aug 18, 2013 12:04 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
Saturday, August 17, 2013

Slept in til 8 this morning, which felt nice; usually, I get up around 6 for work, and just say to hell with it and do that on the weekend.

Breakfast was lentils, and Beyond Meat with a little BBQ sauce, and sriracha. Really good stuff that Beyond Meat - 40g protein!

Training today was good - here goes:

All mega-sets...

1. BB Bench - 10 x 4 @ 155lbs
2. Upright Row - 12 x 4 @ 70lbs
3. Overhead Press - 12 x 4 @ 55lbs

4. Squat - 12 x 4 @ 225
5. Romanian Deadlift - 12 x 4 @ 165lbs
6. Incline Pushups - 12 x 4 @ bodyweight

7. Seated Close Grip Lat Pulldown - 12 x 4 @ 105lbs
8. BB "Around the World" - 10 x 4 @ 35lbs + bar
9. EZ Bar Curls - 12 x 4 @ 60lbs

My arms felt weak.. I'll write more later, but I'm about to run out the door.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Mon Aug 19, 2013 2:48 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
C.O. wrote:
Great start, I love that you are including what you are eating too. Good motivation, I just use my journal as a journal but I see how others keep details and how it would be beneficial to track my progress better.

Thanks for sharing it with us,

-Dylan


Thanks for the comment, man. I've been trying to move away from the tofu/processed "meats" and get more into raw/whole foods. I know my gut will thank me. How is your training going?

- Chris

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Aug 20, 2013 6:27 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
Tuesday, August 20, 2013:

Trained with trainer tonight. Did a lot of bodyweight/movement exercises including the following, all for time (30sec - 60sec): Jump rope 2 min, HighKnees, Squat to Shoulder Press w/ Rotation, Reverse Lunge w/ Row, Burpee/pushup/deadlift combo, TRX Iron Cross, HighSide Plank, Mountain Climbers, Low Plan w/ Rotation + Leg Lift . . . the list goes on, and I can't remember them all.

It was good to break away from the heavier lifting, which I honestly found boring as all hell. I much prefer high intensity training with weights. It is much more in line with my goal to remain compact, lean, and cut.

Speaking of lean, let's talk about the awesome dinner I made when I got home!

4oz Chorizo seitan, 6 oz fresh greenbeans, 2 fresh peas, sprinkle of organic pea shoots on top - MAN was this tasty with some garlic powder and sriracha! Here's a pic, and a macro breakdown....

289.36 calories, 35.58g protein, 27.2g carb, 3.772g fat, YEAH!


Attachments:
Dinner!.jpeg
Dinner!.jpeg [ 134.45 KiB | Viewed 4287 times ]

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Aug 20, 2013 10:43 pm 
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Rabbit
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Joined: Tue Aug 23, 2011 1:45 pm
Posts: 188
Location: VA, U.S.
Hows it going. Nice journal! How are bodyfat levels moving on your cut?

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My goal is to become the biggest and best natural bodybuilder of all time, and I'm gonna do it vegan.


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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Aug 21, 2013 8:48 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 529
Location: Chicago, IL, USA
SunWarrior wrote:
Hows it going. Nice journal! How are bodyfat levels moving on your cut?


Hey, good! Thanks for the comment. I'm not really sure about my bf% as of late. I have a scale at home that apparently measures it, but I'm not sure how accurate it is... Compared to that read by the Omron, my home scale is usually abouty 2% off. About a month ago I checked on the Omron, which read 18%, but at home read 20%. Home still reads 20%, but the "water composition" reading is up to 59.6%. Long story short, do you have a bf% measuring tool you would suggest? There is the Warrior Digital one on Amazon for pretty cheap, but I wonder about its accuracy...

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