Vegan Bodybuilding & Fitness

Going to give this a try. I dont know much about weightlifting other than you pick heavy things up and move them. I started adding weight training a three or four months ago to a routine of mostly running. I really like the changes in my body and how I feel as I get stronger.
I am 38, 5'8" and as of today 185lbs. I can see definition coming into my arms, legs, and chest (or maybe just fat leaving), abs are improving, but love-handles, lower back fat is pretty stubborn.

My week usually sets up like - Mon-Chest and Back, Tue-Bi/Tri and Abs, Weds Run 3 mile, Thur Run 3 mile, Friday Legs, Sat Run 3 miles, Sun Run or rest depending on how I feel.

This week was a little different because of the Holiday. Monday I did a 5.6 m run and have done all my weight sessions Mon, Tue, Weds this week.

I don't know when I need to switch up my routine or if I exercise with enough intensity, but I will be tracking and posting weights, etc as I go.

I'm also cutting down on gluten and trying to get enough vegetables in my diet as well as cutting out the trader joe's soy ice cream at night.

Suggestions are welcome.

All the best with your goals!

Hard work and consistency will get you there!

Robert

Three miles this morning plus 100 crunches, planks - total of 10 mins on abs.

Apples and OJ so far to eat.

3 miles yesterday.
3 miles today. Cold out. Only kept my canine training buddy out for a bit. He's built for and loves cold weather, but didn't want to push it. Went back to the house after one mile and picked up my six year old who wanted to go outside in the jogger.
Tonight did 20 minutes of work on my core, front and side planks, 50 crunches + more.

Food log for today;

http://www.fitday.com/fitness/PublicJou ... r=Xaqdaddy

Shows 2306 calories consumed and calories burned at 2807. Good day for an off day. Could have used some greens today.

Very pumped to have a coach for January!

I'm happy to be your coach for January....Looking forward to helping you to reach your goals!

I have an awesome coach

Calories consumed 2366, calories burned 2949.

Trained chest and triceps today.

Bench Press - 140X10, 160x10, 180x3, 160*8
Incline Press (machine) 80x10x4 sets
Dumbell Flyes 30x10x 1 set, 30x8x 2set

close grip Bench press 50x10 - 1 set, 60x10x2 sets
overhead tricep extension (2hands) 45x10x3
Tricep pull down (machine) 40x10x3

Added a 3 mile run tonight. 20 degrees and snowy - no running buddy tonight. I came back with frost on my top layer. LOL. Thats pretty hardcore for me.

Link to the foods I ate today. I may add in another slice of ezekiel bread with a little almond butter, super hungry right now.
http://www.fitday.com/fitness/FoodLog.h ... r=Xaqdaddy

Rough day today, didn't want to get up and run, didn't sleep much, work not fun.

1956 cal
375 g carb
34 g fat
65g protein

2 miles run in am.
Biceps and back at lunch.
Bent over db row 3x10
Lat pull down 3x10
1 arm db row 3x10
Db deadlift 3x10

3x Superset of
Incline db curl x 8
Concentration curl x 10
Hammer curl x 10

The incline curl in the set really kicked my butt. Felt good though,

Weigh In - down from 185 to 183.5

Breakfast was a toasted almond butter sandwich on ezekiel bread and some water.
Snack around 11a was an apple.
Lunch was another almond butter sandwich on ezekiel bread and water.

Didnt have much time for weights at lunch, but managed to work shoulders
Front dumbell raises 3 sets of 10
Shoulder press 3 sets of 10
shrugs 4 sets of 10
side lateral raise 4 sets of 10

Felt really good even though it was short for a first time of focusing just on shoulders.

Afternoon grazing was 2 cups raw cherries
1 cup raw mango
1 banana
Dinner snack (I know) Apple and a Larabar

Ran 3 miles after I got the kids in bed and worked abs for another 15 minutes
(include crunches 50x 2 sets, planks-front and side, leg raises, side crunches)

then I had a banana/berry/kale/almond milk/chocolate creamsicle smoothie (which is what happens when you run out of almond milk halfway through and have to use orange juice to finish your smoothie LOL)
and two soy chorizo/black bean soft tacos

2460 calories
430g carbs
64g fat
86g protein


Total water - 5-6 glasses

Awesome on the drop in weight, Zach! And I'm glad to see the increase in your overall nutrition. You will need it to fuel the workouts and for muscle building. But we will probably still need to do a bit of tweaking, based on several different factors over the next few days.

How is your energy level on these macros? How is your strength and endurance during workouts? What volume of water is the 5-6 glasses?

If you haven't already done so, begin taking some progress photos every week or so.

Great job! Keep it going.

Thanks Michelle. I am very excited about my weight. It's been college (20 yrs) since I have weighed less than 185. My energy level is very good. I only drag when I dont get enough sleep. When I run at night, I have good energy, feel like I could do more. When I lift at lunch, its harder to judge. I only have about 30 mins to get my work out in. I don't ever feel like I just cant do it. Water is usually 8-12 oz at a time.

Today's info;

Weigh In - 182.5

So far (I will probably eat more, was running late this morning, couldnt grab too much food)

1323 Calories
48g protein
42g fat
214g carb

Breakfast
2 bananas

Snack
Sweet potato

Pre-workout Apple
Post workout Vegan Chilli

Dinner trader joes WW tortillas with soy chorizo, black beans, and daiya cheddar

Water - 7 glasses - 84 oz

Workout today - Legs

Running
Distance: 3 mi
Time: 00:30:00

Estimated Cal Burn: 380 Cals
Edit Entry
Delete Entry
Calf Raise - Dumbbell, Standing
Set 1: 20 x 90 lbs
Set 2: 20 x 90 lbs
Set 3: 20 x 90 lbs

Estimated Cal Burn: 24 Cals
Edit Entry
Delete Entry
Leg Extensions
Set 1: 10 x 190 lbs
Set 2: 10 x 190 lbs
Set 3: 10 x 190 lbs
Set 4: 10 x 190 lbs

Estimated Cal Burn: 40 Cals
Edit Entry
Delete Entry
Leg Curls - Seated
Set 1: 10 x 140 lbs
Set 2: 10 x 140 lbs
Set 3: 10 x 140 lbs
Set 4: 10 x 140 lbs

Estimated Cal Burn: 32 Cals
Edit Entry
Delete Entry
Front Barbell Squat
Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs

Estimated Cal Burn: 36 Cals
Edit Entry
Delete Entry
Squats - Barbell
Set 1: 10 x 160 lbs
Set 2: 10 x 160 lbs
Set 3: 10 x 160 lbs
Set 4: 10 x 160 lbs
Set 5: 10 x 90 lbs

Estimated Cal Burn: 65 Cals

Link to my food intake http://tracker.dailyburn.com/nutrition?user=2189101
I think you can see my workout there too.

Friday cont...

added mache salad with slivered almonds and an almond milk/almond butter/protein powder shake for


2220 Calories
71.1g of Fat

83.0g of Protein
322.0g of Carbs

Fantastic, Zach! We'll having you looking and feeling even better in a few weeks! Keep up the great work!

Thanks Michelle. For the first time, I'm really starting to believe I could actually make a difference in how I look.
I started eating a vegan diet almost 3 years ago, because a Dr told me after an MRI that I had "a little bit of hardening of the arteries" and its "probably normal" for someone your age. I had kids that were 3 and 1 at the time. I worried about it for a year or so before reading about the PCRM Vegan kickstart. I decided there wasn't a pizza or a hamburger in the world that was worth one minute of time with my kids. I tried it. I liked how I felt, and what a difference it made for animals and the planet. I did lose a little weight, but I was mostly eating carbs and wasnt very active.
Seven months ago, I moved my family back to Columbus, OH for work and started exercising more. I lost a little more weight, but half an hour a day just wasnt enough. I thought I hit a plateau or whatever. I've been following RC and participated in the 12 days contest. I saw this and said to myself, what do I have to lose? I'm very happy with the weight loss and Im not hungry. I'm still the only vegan in my house (my six year old told me he doesnt want to eat animals when he grows up <3) So I dont have alot of time for food prep. Whole food I can peel and eat is very convenient.

Today was a rest day - if you can call it a rest day with two very active young kids.

So far, 1600 calories, 54g protein, 70g fat, 225g carbs, 72 oz water

Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Banana
1 serving of 1 Medium 100 0g 29g 1g
Upgrade to PRO and unlock:
Extra Nutrition Stats
Meal totals: 100 0g 29g 1g
Lunch Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Daiya Cheese
1 serving of 1/4 cup 90 6g 7g 1g

Trader Joes Whole Wheat Tortillas
2 servings of 1 torilla (48g) 280 9g 48g 8g

Soy Chorizo
2 servings of 70 grams 280 20g 16g 18g
Meal totals: 650 35g 71g 27g
Dinner Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Almonds
0.5 servings of 1 oz 82 7.2g 2.8g 3.1g

Seeds, sesame butter, tahini, from raw and stone ground kernels (1 tbsp)
2 servings of 1 tbsp (15g) 170 14.4g 7.9g 5.3g

Cucumber
0.5 servings of 1 medium 22 0.2g 5.5g 1.0g

Mache
1 serving of 3 oz (85 gr/2 cups) 30 0g 5g 2g

Trader Joes Whole Wheat Tortillas
2 servings of 1 torilla (48g) 280 9g 48g 8g

Asparagus
2 servings of 1/2 cup 38 0.4g 7.4g 4.3g

Sweet Potato
1 serving of 1 large 52 0.3g 12.3g 1.2g
Meal totals: 674.5 31.4g 88.8g 24.9g
Evening Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Blue Agave Syrup
3 servings of 1 tsp 45 0g 12g 0g

Almond Milk Vanilla
1.5 servings of 1 cup 135 3.8g 24g 1.5g
Meal totals: 180 3.8g 36g 1.5g

Food

2088 calories, 97g fat, 71g protein, 248 g carb

Breakfast was Spelt pancakes made with banana, almond milk, almond butter, oatmeal with a touch of earth balance and agave/maple syrup

Lunch was 2X mache/cuke rolled up in a whole wheat Trader Joes tortilla with a tahini/lemon juice dressing

Snack was a handful of slivered almonds

Dinner was Soba noodles with thai peanut tofu

72 oz water

In the morning, I did 3 miles on an empty stomach for fat loss (felt kinda zombie like with no carbs to power up, then again, morning runs are always kind of a drag for me.)

Tonight around 9p I did some sprinting for about half an hour.

My Tracker thing says those two exercises were good for about 750 calories together.

Weighed in at 180.5. (I cant believe how easily the weight is coming off. I should be down in the 170's this week. I think I was heavier than that in High School.)

Good day today;

1891 calories
55g fat
85g protein
289g carbs
water - 72 oz so far. Will drink a little more.

Food
Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Ezekiel 4:9 Cinnamon Raisin Bread
2 servings of 1 slice 34 grams 160 0g 36g 6g
Nuts, almond butter, plain, without salt added (1 tbsp)
1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g
Meal totals: 261 9.5g 39.4g 8.4g

Morning Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Apple
1 serving of 1 small 65 0.2g 17.3g 0.3g

Carrots, baby, raw (1 NLEA serving)
1 serving of 1 NLEA serving (85g) 29 0.1g 7g 0.5g
Meal totals: 94 0.3g 24.3g 0.9g
Lunch Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Banana
1 serving of 1 small 90 0.5g 23.1g 1.1g

Trader Joes Whole Wheat Tortillas
2 servings of 1 torilla (48g) 280 9g 48g 8g

Mache
1 serving of 3 oz (85 gr/2 cups) 30 0g 5g 2g

Baked Tofu Thai Sesame Peanut
3 servings of 1 piece 270 15g 6g 27g
Meal totals: 670 24.5g 82.1g 38.1g
Afternoon Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Apple
1 serving of 1 small 65 0.2g 17.3g 0.3g
Meal totals: 65 0.2g 17.3g 0.3g
Dinner Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Hemp Protein Powder
1 serving of 4 Tbsp (30g) 130 2.5g 17g 9g

Bananas, raw (1 large (8" to 8-7/8" long))
1 serving of 1 large (8" to 8-7/8" long) (136g) 121 0.5g 31.1g 1.5g

Kale
1 serving of 1 cup 33 0.5g 6.7g 2.2g

Mixed Berries
1 serving of 1 cup 70 0.5g 17g 1g

Almond Milk Vanilla
2 servings of 1 cup 180 5g 32g 2g
Meal totals: 534 8.9g 103.8g 15.7g
Evening Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Edamame, frozen, prepared (1 cup)
1 serving of 1 cup (155g) 189 8.1g 15.4g 16.9g

Olive Oil Cooking Spray
1 serving of 2 sec spray 40 3.6g 0g 0g

Asparagus
2 servings of 1/2 cup 38 0.4g 7.4g 4.3g
Meal totals: 267 12.1g 22.8g 21.2g

Workouts
Chest and Triceps

Running
Distance: 3 mi
Time: 00:30:00

Close grip bench press
Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 60 lbs

Dips with feet on bench (thats a little harder LOL)
Set 1: 8 x
Set 2: 8 x
Set 3: 8 x

Tricep Pushdowns - Straight Bar
Set 1: 8 x 40 lbs
Set 2: 8 x 40 lbs
Set 3: 8 x 40 lbs


Flyes - Dumbbell, Declined
Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs
Set 4: 10 x 50 lbs

Bench Press - Inclined, Hammer Grip
Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 60 lbs

Bench Press - Smith Machine
Set 1: 10 x 160 lbs
Set 2: 10 x 160 lbs
Set 3: 8 x 160 lbs
Set 4: 6 x 160 lbs

Im going to add some more calories to fill up a bit and get more protein in.