VeganCrumbs Posted January 3, 2012 Share Posted January 3, 2012 Today is the beginning really getting back into working out and eating on a schedule. I go back to work tomorrow after the holiday break so it will be easier to have a routine. Height: 5'8Weight: 147 lbsBody fat: 18% Goal: 130 lbs Breakfast: Burrito- whole wheat wrap, tofu, green pepper, scallion, onion, sweet potato, seasoning, olive oilSnack: carrots, celery, broccoli, hummusLunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, peasSnack: wheat thins, natural peanut butterDinner: Protein shake - frozen fruit, ground flax seeds, soy protein, soy milk Water: 48oz Workout: 3 mile run, 1 mile cool down walk, stretching Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 3, 2012 Share Posted January 3, 2012 Awesome! Thanks for the detailed journal entry. I'm looking forward to working with you to help achieve your goals. Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 4, 2012 Author Share Posted January 4, 2012 Weight: 147 lbs Breakfast: Burrito- whole wheat wrap, tofu, green pepper, scallion, onion, sweet potato, seasoning, olive oilSnack: carrots, celery, broccoli, hummusLunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, peasSnack: OrangeDinner: Protein shake - Salad, edemame, quinoa Water: 64oz (trying to increase that number) Workout: Jillian Michaels 30 Day Shred in the morning, 30 min elliptical intervals on lunch break Here are my "before" pictures Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 4, 2012 Share Posted January 4, 2012 Awesome! Thanks for posting the "before" photos...You already look good, girl....Now, let's get to work on getting you looking FABULOUS!!! I'm going to send you an email shortly... Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 5, 2012 Author Share Posted January 5, 2012 Weight: 148.6 lbs Breakfast: Burrito- whole wheat wrap, tofu, green pepper, scallion, onion, sweet potato, seasoning, olive oilSnack: Triscuits, natural peanut butterLunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion,Snack: OrangeDinner: Veg burger, wrap, lettuce, tomato, hummus Water: 80oz Workout: Legs Weighted (90lbs) Calf RaisesInside- 20Middle - 20Outside- 20 - Weighted (40lbs) Sumo Squats - 3x10- Leg Press - 180lbs 3x10- Lunges - 120- Hip Extension - 70lbs 3x10- Deadlifts - 40lbs 3x10 Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 6, 2012 Author Share Posted January 6, 2012 Weight: 148.6 lbs Breakfast: Burrito- whole wheat wrap, tofu, green pepper, scallion, onion, sweet potato, seasoning, olive oilSnack: Triscuits, natural peanut butterLunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion,Snack: OrangeDinner: Veg burger, wrap, lettuce, tomato, hummus Water: 80oz Workout: 3 mile run on my lunch break, yoga class tonight Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 6, 2012 Share Posted January 6, 2012 When you get a chance, begin sending me (or posting here) your total macros each day. Thanks!...Will email you in a bit. Have an amazing day! Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 8, 2012 Author Share Posted January 8, 2012 Weight: 148.6 lbs Breakfast: Whole Wheat Bagel and Peanut butterLunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion,Snack: OrangeDinner: Salad Water: 96oz Workout: Indoor rock climbing for two and a half hours (total body work out) Link to comment Share on other sites More sharing options...
kareno Posted January 8, 2012 Share Posted January 8, 2012 Hey Stephanie! Awesome work on your consistency! Keep up the great work! Oh, and your homemade black bean burger sounds amazing! Care to share how you make it? All the best!Karen Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 10, 2012 Author Share Posted January 10, 2012 Weight: 149 lbs Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, olive oilSnack: Triscuits, natural peanut butter, raisins Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressingSnack: OrangeDinner: Salad, Peas, Banana and peanut butter Water: 100oz!!! Workout: 3 mile run on my lunch break I will post my macros tomorrow...I need to plug all of my food into "My Daily Plate" and get the results Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 10, 2012 Author Share Posted January 10, 2012 Hey Stephanie! Awesome work on your consistency! Keep up the great work! Oh, and your homemade black bean burger sounds amazing! Care to share how you make it? All the best!Karen Hey Karen, Thanks for the support!! Here is the link to the black bean burgers I make...I make them with the oats and I bake them. I make large batches and then freeze the extras. It comes out to be about 200 calories per burger and about 9 grams of protein. http://edibleperspective.com/2011/07/the-burger/ Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 11, 2012 Author Share Posted January 11, 2012 Weight: 149 lbs Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, olive oilSnack: Triscuits, natural peanut butter, raisins Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressingSnack: OrangeDinner: Protein smoothie Water: 100oz Workout: 30 min elliptical on my lunch break Weight Training: Back & Biceps Pullups - (52lbs assistance) 3x10, 1x5 One Are Dumbbell Row - 3x10 each side 35lbs EZ Bar Curl- 3x10 30lbs Lateral obliques and back - 4x10 each side and backwards using 10lb plate Shrugs- 3x12 70lbs Reverse cable crossovers - 6x10 at 3 different heights Bicep Curls - 3x10 15lbs each side Upright Row with EZ Bar - 3x10 30lbs Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 11, 2012 Share Posted January 11, 2012 Email me with an update when you get a chance. How are you feeling? I see that your weight hasn't gone down. But that doesn't mean you're not improving!! Remember, the scale is a tool. But it's not the whole picture. Take some more progress photos and compare them to the "before" shots. You may just be retaining a little water OR you may have put on a little more muscle, which would be GREAT! As soon as you can get into the habit of tracking macros, I can zero in on small changes you may be able to make. Your increase in water is good. Keep it going! Your workouts look great! : ) Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 12, 2012 Author Share Posted January 12, 2012 Forgot to weigh in this morning.... Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, catchupSnack: Triscuits, natural peanut butter, raisins Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressingSnack: OrangeDinner: Protein smoothie Leg Day! Calf Raises w/ olympic bar - Inside, Outside, Middle 70lbs Leg Press- 175lbs 3x10 Weighted Sumo Squats - 45lb dumbbell 3x10 Weighted Step ups on bench - 15lbs in each hand 3x10 on each leg Bulgarian Split Squat - 15lbs in each hand 3x10 on each leg Decline Leg Press- 180lbs 3x10 Hanging leg raises - 3x10 Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 13, 2012 Author Share Posted January 13, 2012 Weight: 148 Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, catchupSnack: Triscuits Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressing, orangeSnack: Pita with cinnamon, peanut butter and raisins Dinner: Protein smoothie Workout: 30min on the elliptical on my lunch break....still really sore from my leg workout yesterday Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 15, 2012 Author Share Posted January 15, 2012 Weight: 148 Brunch (work up late this morning): Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, catchupSnack: Pita with cinnamon, peanut butter and raisins Dinner: Big salad, avocado, corn, veggies, homemade dressing Workout: 30 min run Water: 90oz Took some more pictures this morning, no difference Still no difference in weight either Little discouraged. I read on this forum, vegan blogs and every book/article I can get my hands on and everyone always says that going vegan and working out gives them so much energy and they feel great. Well, I have been vegan for over 7 years now and for over the past year I have been tired all the time (no matter how much sleep I get), have chronic headaches and generally feel like crap just about everyday (the weight won't budge either!). Not sure what I am doing wrong...is there something that I am missing. I eat all whole foods, nothing processed, drink only water, don't drink alcohol, never eat junk food, work out 5 days a week and get 8 hours of sleep a night. I'm very frustrated :/ Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 15, 2012 Share Posted January 15, 2012 Just checking in to see how you're doing....Email me with an update when you get a chance. Thanks! Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 17, 2012 Author Share Posted January 17, 2012 Breakfast: 2 slices of homemade whole wheat raisin bread w/ peanut butterLunch: Big salad, avocado, corn, veggies, homemade dressingSnack: BananaDinner: Protein Smoothie Workout - Chest/Triceps Bench Press: 60lbs 1x10, 65lbs 2x10 Decline Bench Press: 50lbs 2x7, 1x3Superset w/ 15lb flies 45 second planks x3Crunches on ball 12x3 Shoulder Press (free weights): 15lbs 1x10, 15lbs 1x15, 20lbs 1x10 Iso Lateral Decline Press (machine): 35lbs each side 2x10, 45lbs each side 1x7 Iso Lateral Incline Press (machine): 25lbs each side 1x10 1x8 1x7 Tricep Dips (unassisted): 1x3, 1x4 Cable Cross: Different heights 6x7 Tricep Dips on bench: 4x10 Plans, Ball Crunches, ab crunch machine Link to comment Share on other sites More sharing options...
lawsonsj Posted January 17, 2012 Share Posted January 17, 2012 Hi StephanieMy name is Sandra and first of all I think MichelleRisley is your personal trainer and if that is the case I am really not trying to go against anything that she has told you but here is some helpful advice if you like. If not just ignore. I've been training for over 21 years and I've been a vegan for 3, best decision I ever made. Anyway just looking over your food journal try incorporating more whole food especially greens and fruit, eat as much of the greens and fruit as you like and limit your intake of processed foods and fats like peanut butter, nuts, oils etc. Anyway I hope this was of some use. Take care Sandra Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 17, 2012 Author Share Posted January 17, 2012 Hi StephanieMy name is Sandra and first of all I think MichelleRisley is your personal trainer and if that is the case I am really not trying to go against anything that she has told you but here is some helpful advice if you like. If not just ignore. I've been training for over 21 years and I've been a vegan for 3, best decision I ever made. Anyway just looking over your food journal try incorporating more whole food especially greens and fruit, eat as much of the greens and fruit as you like and limit your intake of processed foods and fats like peanut butter, nuts, oils etc. Anyway I hope this was of some use. Take care Sandra Hey Sandra, Thanks for the advice. Honestly the only processed foods that I am eating at the pita bread (which has 4 ingredients), protein powder, soy milk and the little bit of catchup I use in the morning. When I do each peanut butter its only about a tablespoon. I cut the little bit of olive oil out of my diet and started cooking without it and making my salad dressings without it too. Everything else I eat is whole foods, I am actually pretty obsessive about everything I eat, whats in it and where it comes from. Michelle and I have been working on tweaking my diet a little bit. One of my problems is that I have found that being a vegan on a budget is a bit of an oxymoron - Stephanie Link to comment Share on other sites More sharing options...
lawsonsj Posted January 17, 2012 Share Posted January 17, 2012 Hey thanks for the reply. I guess I was focusing on the triscuits and the wheat thins that I read, but if you have cut them out great. I do understand being a vegan on a budget, I'm in rabbinical school and I feel like I never have enough money. Have you checked out this blog http://veganonabudget.wordpress.com, I haven't read it in a while but it's pretty cool. These days my diet consist of fruits and greens it works great for me, for my budget as well as how I feel. I will sometimes go out to eat with friends and eat other stuff, as long as it's vegan, but I feel better when I can stay totally clean. I was out of town for half of December and the first week of January and ate a lot of food that was processed and when I finally returned home, I felt heavier. Anyway, good luck with everything and if I can help in anyway let me know. BTW I also have a training log that I just started and will probably post my food but have not gotten to that yet. Here is my workout journal viewtopic.php?f=24&t=27490 Later, Sandra Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 18, 2012 Author Share Posted January 18, 2012 Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, catchupSnack: Apple Pie Lara Bar Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressing, OrangeSnack: Wild Rice pilaf w/ lentilsDinner: Protein smoothie Calf Raises - Inside, Outside, Middle 70lbs Leg Press- 175lbs 3x10 Weighted Sumo Squats - 45lb dumbbell 3x10 Bulgarian Split Squat - 15lbs in each hand 3x10 on each leg Decline Leg Press- 180lbs 3x10 Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 19, 2012 Author Share Posted January 19, 2012 Weight: 149 Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, catchupSnack: Carrot Cake Lara Bar Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressing, OrangeDinner: Wild Rice pilaf w/ lentils, Peas, Broccoli Took the day off, feeling really tired today Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 20, 2012 Author Share Posted January 20, 2012 Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, catchupSnack: 1/2 pita w/ peanut butter and cinnamon Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressing, OrangeDinner: Vegan Pizza Workout: 30 min run on lunch break Link to comment Share on other sites More sharing options...
VeganCrumbs Posted January 21, 2012 Author Share Posted January 21, 2012 Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, catchup Lunch: Bagel and Peanut ButterDinner: Home made black bean burger, peas and broccoli Rest Day I'll be doing a weigh in and progress pictures tomorrow morning. Link to comment Share on other sites More sharing options...
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