fhrann Posted October 14, 2015 Share Posted October 14, 2015 Its been over a year now...I feel good enough to go to the gym again. I sustained an injury not long after training for a competition (brachial neuritis along with a should impingement) which made my left side significantly weaker than my right. When I got injured I actually started my vegan journey- so this will be my first time training plant based. I'm really curious about what progress I'm going to see and how I might feel.The past week and a half I've been stretching- today I'll be weight lifting. I'll be taking it easy for the first 4 to 6 weeks with a full body workout- if all goes well, I'll change up my routine. Figured I'd start a journal to talk about my track my progress and talk about how I feel while doing this. 3 sets for each: BB Squat- 10lbs on each side 15 repsLat Pull Down- 40lbs 12 repsoverhead press- 15lbs 10 repsDB row- 15lbs 10 repsbench push ups- 15 total bike to and from work: 80min total Breakfast: Japanese Sweet Potatoes- 2 cupsLunch: 4.5 bananas, 2 cups of oatmealDinner: 15 dates + 343 grams of cherries and some romaine lettuce.2718 cals (I'd also like to thank Eiji and MartinVegartin for advice given earlier. Really appreciated that.) Link to comment Share on other sites More sharing options...
kathymtns Posted October 14, 2015 Share Posted October 14, 2015 It is rough having a injury. I have heard those Japanese sweet potatoes are pretty good. Good luck with the training. Link to comment Share on other sites More sharing options...
fhrann Posted October 14, 2015 Author Share Posted October 14, 2015 thanks kathymtns- I really appreciate it.Japanese sweet potatoes have to be my favorite in all honesty love the texture and the flavor far more than the orange ones. Link to comment Share on other sites More sharing options...
Eiji Posted October 15, 2015 Share Posted October 15, 2015 Glad to help. Are you going 80/10/10? Just asking because I notice a lack of protein other than from the oats. Link to comment Share on other sites More sharing options...
fhrann Posted October 15, 2015 Author Share Posted October 15, 2015 Eiji that was the plan for the time being, but I figured I'd check in the nutrition section here to see what the recommendations were. Would you recommend something else? Link to comment Share on other sites More sharing options...
Eiji Posted October 15, 2015 Share Posted October 15, 2015 I don't think the 80/10/10 would be conducive to building muscle. I'm at around 60/20/20-60/25/15 it varies depending on how I'm eating/feeling that day. But hey, I'm no expert 801010 might be fine for you. Be consistent with it for a while and then you can adjust. What are your stats? 2700 calories seems a bit high unless you are very active. Are you getting nutrition guidance from freelee? She really pushes the high calorie high fruit diet to the detriment of others. Link to comment Share on other sites More sharing options...
fhrann Posted October 19, 2015 Author Share Posted October 19, 2015 active streching/warm up 10min 3 sets for each: deadlift- 45lbs-60lbs total/ 10 reps pull up with assist- 10 total Rotator cuff exercises: -Side-Lying External Rotation 10lbs/ 8 reps-resistance band rows 15 reps cable row- 15lbs 10 reps bench push ups- 20 total stretching/cool down afterwards Link to comment Share on other sites More sharing options...
fhrann Posted October 19, 2015 Author Share Posted October 19, 2015 I don't think the 80/10/10 would be conducive to building muscle. I'm at around 60/20/20-60/25/15 it varies depending on how I'm eating/feeling that day. But hey, I'm no expert 801010 might be fine for you. Be consistent with it for a while and then you can adjust. What are your stats? 2700 calories seems a bit high unless you are very active. Are you getting nutrition guidance from freelee? She really pushes the high calorie high fruit diet to the detriment of others. I've just been kind of feeling it out lately. I haven't been too strict with it. I don't keep eating if I'm full.There are some days where I'll have fewer calories and a little more fat. Most days I'm eating a lot more cooked foods/starches (especially now that its getting colder) but I'll be sure to keep that in mind! Thank you Link to comment Share on other sites More sharing options...
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