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Critique my regimen and diet


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Hey everyone. I'm really glad to have found this forum after being a vegan for 2+ years and lifting for a 3+ years now. It's taken me a lot of work and research to get where I'm at now with my regimen and diet but I'm always looking to improve!

 

My main goals are to build muscle mass, regain chest strength after losing so much from taking a 3 month break from lifting, increase my really sad squat weight, and add definition to my lower abs (right now I only have a 4 pack).

 

Weight: 145 lb

Height: 5"8

 

Monday & Friday:

 

Bench 135 lb 3 sets x 10 reps

Military Press 75 lb 3x10

Triceps Pushdown - V-Bar 100 lb 3x10

Bicep Curls 80 lb 3x10

Barbell Bent-over Row 65 lb 3x10

 

Wednesday:

 

Deadlifts 135 lb 3x10

Skull Crushers 65 lb 3x10

Hammer Curls 35 lb 3x10

Dumbbell Lateral Raise 25 lb 3x10

Front Dumbbell Raise 27.5 lb 3x10

Lawn Mowers 75 lb 3x10

 

Monday/Wednesday/Friday:

 

Leg Lifts 3x100

Side Planks (each side) 3x1 min

Push-up Planks 3x1 min

Bicycle Kicks 3x200

Ab Wheel 3x100

Hanging Leg Raises 5x15

Inverted Sit Ups (with Gravity Boots) 1x25

 

Saturday:

 

Squats 105 lb 3x10

Leg Press 150 lb 3x10

Barbell Lunges 60 lb 4x8 steps

Leg Curl 100 lb 3x10

Leg Extension 120 lb 3x10

Calf Raises 390 lb 6x12

 

Tuesday & Thursday:

 

Run 12k

 

Diet:

 

Intermittent Fasting: Eat at 12 PM and 7 PM.

 

1 Veggie Burger

5.5 oz of Quinoa

3.5 oz of Black Beans

3.5 oz of Brown Rice

1 Large Salad with lettuce, kale, olives, carrots, bell peppers, artichoke hearts, green onions, beets, mushrooms, broccoli, cauliflower, spinach, brussels sprouts, celery, zucchini, & cucumber

2 Apples

1 Banana

1 cup of Cereal with Q'ia seeds & Almond Milk

1 oz (28 g) of Cashews

2 oz Pumpkin Seeds

 

 

Thanks for any and all advice!

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Take a look at some of the athletes that keep a training journal here and compare workouts and meal plans. Maybe you'll start a journal with us here too?

 

Thanks for the tip!

 

Starting a journal sounds like fun but between nursing school and other responsibilities, I may not have enough time to be regular about it. I'll definitely consider it though.

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