Vegan Bodybuilding & Fitness

Meant to be a rest day today lol, oh well.

1433 cal
68g protein
53g fat
193 g carb

Dug into some Brussel Sprouts for dinner tonight. Good stuff.

Workouts included 1 hour of Aikido. (not too much of a workout) Plus was invited to stay for a core aerobic hour long session, finished with some crazy firehose exercise, butt kicked for the day LO>


Olive Oil
1 serving of 1 tsp 39 4.5g 0g 0g

Brussel Sprouts
2 servings of 6 sprouts 90 0g 16g 6g

Pizza sauce
0.5 servings of 1/4 cup 20 0.5g 3.5g 0.5g

Mozzarella Vegan Cheese
1 serving of 28 g 80 6g 5g 0g

Trader Joes Whole Wheat Tortillas
1 serving of 1 torilla (48g) 140 4.5g 24g 4g

Vegan Dad Sausage
1.5 servings of 1 sausage of 6 292 12g 27g 34.5g

Original Pure Almond Milk
1 serving of 1 cup 60 2.5g 8g 1g

Leapin Lemurs
1 serving of 3/4 cup 120 1.5g 25g 2g

Earth Balance Buttery Sticks
1 serving of 1 tbsp 100 11g 0g 0g

Cranberry Almond Bar
1 serving of 1 bar 230 9g 28g 10g

Ezekiel Bread-plain
2 servings of 1 slice 160 1g 30g 8g

Grapefruit, raw, pink and red, all areas (0.5 fruit (3-3/4" dia))
2 servings of 0.5 fruit (3-3/4" dia) (123g) 102 0.3g 26.2g 1.9g
Meal totals: 1433.5 52.8g 192.7g 67.9g

You're very welcome, Zach! I have had a bad lower back my whole life. And yes, a stronger and more stable core is the key. There are things that I never do or attempt because of my back. But I also know that, by working with your body and knowing your own physical limitations, you can have a healthy, strong, fit body. You still have to push yourself. Hard. You just have to learn how to push yourself to YOUR edge, without risking injury. Keep up the great work!

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

Rest day yesterday - totally spazzed on not updating.

Macros were

2140 calories
87g protein
61g fat
336g carb

and it was really an actual rest day!

Good work outs today. Scale at 176 even - which is progress.

Food first;


Cal. Fat Carb. Prot.
2020 54.6g 328.2g 70.6


Earth Balance Butter Spread Original
1 serving of 1 Tbsp 100 11g 0g 0g

Organic Hemp Protein Powder - Vanilla Flavored
0.5 servings of 4 tbsp (30g) 65 1.3g 8.5g 4.5g

Original Pure Almond Milk
1 serving of 1 cup 60 2.5g 8g 1g

Corn
1 serving of 1/2 cup 66 0.8g 15.4g 2.2g

Sauce, ready-to-serve, salsa (1 tbsp)
3 servings of 1 tbsp (16g) 12 0.1g 3g 0.7g

Onions
1 serving of 1/2 cup 32 0.1g 7.5g 0.9g

Green Peppers
1 serving of 1/2 cup 14 0.1g 3.5g 0.6g

Spicy Vegan Black Beans
1 serving of 1/2 cup 102 0g 17.4g 5.8g

Rice, brown, medium-grain, cooked (1 cup)
1 serving of 1 cup (195g) 218 1.6g 45.8g 4.5g

Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb))
1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g

Banana
2 servings of 1 Medium 200 0g 58g 2g

Cranberry Almond Bar
4 servings of 1 bar 920 36g 112g 40g

Ezekiel Bread-plain
2 servings of 1 slice 160 1g 30g 8g

Chest and Biceps today
Bench Press
170x8
170x6
160x8
150x8
140x10

Each set was alternated with a set of 10 pushups

Inclined Press
60X8
50X10
50X10
50X10

Each set alternated with a set of 10 pushups

Inclined dumbell flyes alternated with inclined dumbell curl
25x10 each set - 4 iterations
hammer curl
20x10 - 3 sets
finished with some tyson shakers and wrist curls

Tonight - put in my 3 miles with Running pal Bravo the dog.

Final weigh in of the month - 176 even - 10 lbs of weight loss for Jan!

Food
Meal totals: 1976 59.1g 269.7g 109.1
Cal. Fat Carb Protein

Original Pure Almond Milk
1 serving of 1 cup 60 2.5g 8g 1g

Organic Hemp Protein Powder - Vanilla Flavored
0.5 servings of 4 tbsp (30g) 65 1.3g 8.5g 4.5g

Thai Hot Chili sauce
1 serving of 2 tbsp 70 1g 15g 0g

Broccoli
1 serving of 1 cup 30 0.3g 6.0g 2.6g

Soba Noodles
0.5 servings of 90 145 0.8g 29.5g 4.5g

Tofu
2 servings of 1/2 cup 364 22.0g 10.8g 39.8g

Sauce, ready-to-serve, salsa (1 tbsp)
1 serving of 1 tbsp (16g) 4 0.0g 1g 0.3g

Corn, sweet, yellow, canned, whole kernel, drained solids (1 cup)
0.25 servings of 1 cup (164g) 33 0.4g 7.7g 1.1g

Onions
1 serving of 1/2 cup 32 0.1g 7.5g 0.9g

Green Peppers
1 serving of 1/2 cup 14 0.1g 3.5g 0.6g

Brown Rice
1 serving of 1/2 cup 108 0.9g 22.4g 2.5g

Black Beans
1 serving of 1/2 cup 330 1.4g 60.5g 21.0g

Cranberry Almond Bar
2 servings of 1 bar 460 18g 56g 20g

Nuts, almond butter, plain, without salt added (1 tbsp)
1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g

Ezekiel Bread-plain
2 servings of 1 slice 160 1g 30g 8g

Workouts

Slammed back and tris today

Lat pull down
bent over rows
seated cable rows in superset - 10 each - 4 times through

Close grip bench press
overhead triceps extension
dumbell pullover
tricep kick backs

in superset - 3 times through 10 each

Running 3 miles

And thank you, thank you, thank you to my Coach - Michelle Risley for supporting me!

You're so very welcome, Zach!! It was a pleasure coaching you! It's always enjoyable to work with someone is is truly ready to make a change. And a big congrats to you for getting down to 176!!! Great work!!!!

Keep me posted on how you're progressing.

All the best to you! I have no doubt that you have made permanent lifestyle changes.

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~

Food today;

Lentil Dal
2 servings of 1 472 1.3g 82g 33.3g

Rice - Basmati (Royal)
2 servings of 1/4 cup uncooked; 3/4 cup cooked (45 gm) 300 0g 70g 6g

Good N Natural Bar Chocolate
1 serving of 1 bar 230 9g 28g 10g

Noodles, japanese, soba, cooked (1 cup)
1 serving of 1 cup (114g) 112 0.1g 24.4g 5.8g

Broccoli
1 serving of 1 cup 30 0.3g 6.0g 2.6g

Tofu
2 servings of 1/2 cup 364 22.0g 10.8g 39.8g

Nuts, almond butter, plain, without salt added (1 tbsp)
1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g

Ezekiel Bread-plain
2 servings of 1 slice 160 1g 30g 8g

I like having the tofu in my diet. I know there is lots of opinions on either side if its good for you or not, but hey, I got my protein.

Legs today..

Leg Ext machine 110lb per leg x10x4 sets
Leg curl 150 lbsx10x4 sets
inner and outer thigh/hip machine thing 3x10 each
Lunges
160x10x4 sets
calf raises 3 sets of 20

10 minutes on bike after
20 mins of walking
10 mins of tai chi done quickly for aerobic purposes

weight is still 176 flat

Goal for feb is to get into the 160's.

Food today - little overstated on the pizza - it was homemade,



Cal. Fat Carb. Prot.

1824 59.6g 251.9g 81.7g

Daiya Vegan Pizza
1 serving of 2 slices 356 11.3g 55.3g 14.3g

Guacamole, Fresh
1 serving of 1oz 46 2.3g 2.1g 0.6g

Sauce, ready-to-serve, salsa (1 tbsp)
3 servings of 1 tbsp (16g) 12 0.1g 3g 0.7g

Green Peppers
1 serving of 1/2 cup 14 0.1g 3.5g 0.6g

Brown Rice
1 serving of 1/2 cup 108 0.9g 22.4g 2.5g

Black Beans
1 serving of 1/2 cup 330 1.4g 60.5g 21.0g

Ezekiel Bread-plain
1 serving of 1 slice 80 0.5g 15g 4g

Peanut butter, smooth style, with salt (2 tbsp)
1 serving of 2 tbsp (32g) 188 16.1g 6.3g 8.0g

Good N Natural Bar Chocolate
3 servings of 1 bar 690 27g 84g 30g

Workout today

2 miles pre-breakfast fat loss run
1 additional mile at lunch
Shoulders today in Superset (4 times through)
Front raisesX10
lateral raisesx10
stiff arm pull downx10

plus
shrugsx10x4

May do a little more now, just a little something for the evening.

My wife is out of town, so I am off work and away from the gym. I have two young kids so will be adjusting my routine a little.

Edit - added 5 x 3 minute rounds of shadow boxing with gloves. Need a heavy bag or boxing buddy.

Cal. Fat Carb. Prot.
1203.1 43.6g 185.0g 44.6g

Seeds, sesame butter, tahini, from raw and stone ground kernels (1 tbsp)

Gardein Chick'n Filets
1 serving of 2 filets (100g) 150 6g 6g 19g

Asparagus
1 serving of 1/2 cup 19 0.2g 3.7g 2.2g

Maple Syrup
0.5 servings of 1/4 cup 105 0g 26.5g 0g

Sweet Potato
1 serving of 1 large 52 0.3g 12.3g 1.2g

Banana
1 serving of 1 Medium 100 0g 29g 1g

Larabar
1 serving of 1 bat 230 10g 38g 6g

Nuts, almonds (1 cup, sliced)
0.38 servings of 1 cup, sliced (92g) 199 17.5g 6.8g 7.3g

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

Oatmeal
1 serving of 1 cup 102 2.0g 18.8g 3.6g

Grapefruit
1 serving of 1 cup 96 0.3g 22.7g 1.2g

Got in a decent amount of cardio today running. Weather was nice enough.

maybe 2.5 miles running/walking (with 30-80 lbs of kid in jogger - kind of a sprint to school and an easy 2 miles on the way home) all I had was grapefruit in my stomach so hopefully got some fat burn there.

Tonight was kill my abs interval training with;

Planks
Pilates Bug
Bicycle
Mountain Climbers
Crunches

in five sets - about 25 mins in all. Now - more food and water.

Hey Zach! Great job with your journaling! I'm one of the VB&F team members, and we got your email request to have your journal reviewed for eligiblity. We'll be shipping out prize packages beginning mid-month! Great job! Hope you'll stick around the forum and continue to post and be a valuable member of this online community!

And congratulations on your amazing weight loss this past month!

All the best,
Karen

Sweet! Thank you!

oops - forgot my Saturday journal - Rest day!

Got a little lax with my fat cals and total calories.

Meal totals: 2338 84.0g 293.4g 94.6g
cals/fat/carb/protein

Alcoholic beverage, beer, regular, all (1 can)
1 serving of 1 can (356g) 153 0g 12.6g 1.6g

Gardein Chick'n Filets
1 serving of 2 filets (100g) 150 6g 6g 19g

Earth Balance Buttery Sticks
2 servings of 1 tbsp 200 22g 0g 0g

Ezekiel Bread-plain
2 servings of 1 slice 160 1g 30g 8g

Good N Natural Bar Chocolate
1 serving of 1 bar 230 9g 28g 10g

Peanut butter and Jelly on Wheat
0.25 servings of 1 90 5g 14g 3.8g

Grapefruit
1 serving of 1 cup 96 0.3g 22.7g 1.2g

basic chocolate vegan cupcake MGS
1 serving of 1 153 6.7g 21.5g 1.9g

Cranberry Almond Bar
1 serving of 1 bar 230 9g 28g 10g

Vegan Low Fat Cornbread
3 servings of 1slice 327 13.6g 49.1g 4.5g

Vegan Chilli
3 servings of 1 cup 549 11.5g 81.4g 34.6g

Food so far

Cal. Fat Carb. Prot.
Meal totals: 1630 51.2g 230.7g 68.4g
Brown Rice
1.5 servings of 1/2 cup 162 1.3g 33.6g 3.8g

Emilys Veggie Tofu Stir Fry
1 serving of 1.5 cups 150 5g 12.5g 15.5g

Good N Natural Bar Chocolate
1 serving of 1 bar 230 9g 28g 10g

My Vegan Cornbread
2 servings of 1 piece 266 5.0g 49.6g 6.9g

Vegan Chilli
2 servings of 1 cup 366 7.7g 54.3g 23.1g

Grapefruit
1 serving of 1 cup 96 0.3g 22.7g 1.2g

Ezekiel Bread-plain
2 servings of 1 slice 160 1g 30g 8g

Earth Balance Buttery Sticks
2 servings of 1 tbsp 200 22g 0g 0g

The earth balance really throws off my fat intake - nuff o that.

Exercise - Pre-breakfast Tabata intervals for about 15 minutes Plus 2.67 miles pushing 80+ lbs of kid in stroller. It took a long time and I was slow, but hey, its a variation.

Now for more protein.

*edit* ok - didnt feel like I had done enough today, so I did 2 sets of 100 crunches. Always give a little more.

Yeah, I think Earth Balance is from the devil. I mean, I do enjoy it from time to time, but it gives the impression that it's healthy, when really it's just fat.