Robbie's Vegan bodybuilding progress log.

So heres my intro.
Name: Robbie
Age: 31
Height: 5'10
Starting Weight: Stuck at 72kg (158lbs)

About me:  Ex smoker, drinker and party animal turned health freak!  In 2007 I gave up smoking and my life turned around.  I've raced sprint and olympic level triathlons, ran 20minute 5k's and 42minute 10k's and cycled 155 miles in 9 hours.  As a classic ectomorph I have always been small in frame and found adding muscle difficult.  I did starting strength back in 07/08 and got to 75kg in bodyweight but the more I got into endurance sport the less weight lifting I did until it all stopped.  I have struggled in the past with unsupportive partners too...

This time I am doing it right though!  My goals are to add more muscle and get to a point where I can lean up a little (although I am far from fat) and although some strength gains would be nice my goals are mainly to look better.  I have been back in the gym for about 3/4months and seen some good gains which appear to have stalled but as of the end of January are now going back up (thanks to a 4500 calorie workout day menu).  My main focus for bodyparts is it have awesome legs (especially calfs) and freaky forearms!

I have been Vegan since December 2010 and although it makes bodybuilding hard sometimes - it is one of the most worthwhile decisions I have made (after quitting smoking) and has changed my outlook in so many positive ways.
I try to weigh myself on Saturday and Sunday to check my weight is going up but also judging on how I look in the mirror, will be measuring myself monthly as well.
 
Current PB lifts
Deadlift: 8 x 110kg (no straps only chalk)
Flat Bench: 8  x 60kg
Squat: 8 x 90kg (below parallel)
 
Current measurements in cm (inches) and are unpumped and not tensed. I'm doing these myself so how accurate they are I don't know!
Quad (right) - 57 (22.4)
Calf (right) - 36.5 (14.4)
Hips - 92 (36.2)
Waist - 86 (33.9)
Chest - 93 (36.6)
Shoulders - 108 (42.6)
Forearm (left) - 27 (10.6)
Bicep (left) - 31 (12.2)
Neck - 37.5 (14.8)
Workout schedule depends each week as I go to the gym before work (630am) and cannot go on a Tuesday or Thursday.  But if the programme starts on a Monday it works like so...
 
Monday - Quads/Calfs
Tuesday -Rest
Wednesday - Chest/Biceps
Thursday - Rest
Friday - Back/Calfs
Saturday - Hamstrings/Triceps
Sunday - Abs **this day never changes**
Monday - Shoulders/Forearms
Tuesday - Rest
Wednesday - Repeat
 
I am currently doing 3 x 12 with a 60second rest between sets, reps are slow and controlled with a focus on good form and where possible I increase the weight each workout or do extra reps to keep the programme progressive.

Yesterdays workout:
 
So yesterday was leg day and as expected I was walking a bit strange afterwards! Good session though, increased weight on lifts and kept my stomach down so a good result! Not the best day for food however, felt a bit queasy after lunch and getting my mid afternoon protein shake into me was a struggle as was dinner and no bedtime shake. A more varied meal plan that either tastes better cold or reheats in a microwave is needed. Food is still getting me down a bit though - especially when I think about all the lovely lean protein options I had as a meat eater! Oh well. More tofu!

Squat

12 x 77.5kg
12 x 77.5kg
12 x 77.5kg

Leg Press

12 x 55kg
12 x 55kg
12 x 55kg

Calf Raise (on leg press)

15 x 70kg
15 x 70kg
15 x 70kg

Standing Calf Raise (smith machine)

15 x 60kg
15 x 60kg
15 x 60kg

Leg Extension

12 x 35kg
12 x 35kg
12 x 35kg

bodybuilding on a vegan diet is really different. I'll be following with interest. best of luck man.

geneticallyjacked


bodybuilding on a vegan diet is really different. I'll be following with interest. best of luck man.

 
Thanks!  Different and difficult!  Everything has bloody animal in it!

Interesting. What does your diet look like? What would be your main sources of protein?

Failing to prepare is preparing to fail...
 
Tomorrow all ready :)
 

CitizenKane


Interesting. What does your diet look like? What would be your main sources of protein?

 
Will post up a link when I sort out my intro proper, currently its pretty reliant on soya isolate and tofu but there is also oat groats, puy lentils and nuts.  Just waiting for my wheat gluten powder to arrive so I can try and make some seitan :)

Woke up feeling pretty rough today but dragged myself to the gym for 0630 anyway, in hindsight probably not the best idea and I really should have dropped some of the intensity or volume...  Felt like crap afterwards and thought I was going to be sick a few times on the way to work, getting some solid food into me did the trick though and just feel a bit achy with a sore throat now.  Hopefully some food and an early night tonight will have me feeling better tomorrow - one advantage of veganism seems to be that I am rarely ill and always recover pretty quickly.
 
Bench Press
 
12 x 47.5kg
12 x 47.5kg
12 x 47.5kg
 
Incline Bench Press
 
12 x 32.5kg
12 x 32.5kg
12 x 32.5kg
 
Incline DB Press
 
12 x 16kg
12 x 16kg
12 x 16kg
 
Incline DB Flye
 
12 x 12kg
12 x 12kg
12 x 12kg
 
EZ Bicep Curl
 
12 x 25kg
12 x 25kg
12 x 22.5kg
 
Close Grip Chin Up
4/3

Some good and some bad news, good news is that I had a non workout day and consumed every last morsel of food I had planned including my bedtime shake and nuts (so unheard of).  Just adding a hot potato to one of my cold meals jazzes it up enough to be interesting and easy to east and also I am having the occasional sandwich.  Whilst this may not be your traditional protein + rice + broccoli meal I figured that while gaining weight its more important to eat something than worry about what it is sometimes (especially when you struggle with weight gain as I do).  I can worry about it more when the time comes to strip some bodyfat off.
 
Other great news is I have seen the scales move upwards for the first time in ages!  72.2kg this morning :)  although I should have another weigh in in a few days to check its definitely going up.
 
Bad news is I have bailed on the gym this morning.  Was a difficult decision and I was awake and ready to go but a day of rest is a better idea.  Although I only have a killer sore throat, I've been feeling under the weather for a few days and generally a bit run down so missing one day isn't going to be too big a deal.  I will be back in tomorrow for sure :)

cant be easy on a vegan diet!

dazc


cant be easy on a vegan diet!

I don't like to make things easy for myself!

Another day off training today, I shocked I'm still feeling rubbish and I appear to have developed a cold today!  Will be spending most of today with my head over a bowl of steam to try and clear everything out.
Also I have had some wheat gluten arrive so will be trying my hand at making some seitan later (all hail seitan!)
Did some updated measurements from about 4 weeks ago and was surprised to see I've added some size despite only being slightly heavier.  I could do with someone to help with the measuring though as it could just be me doing it in different places!  Someone to help  with some skinfold measurements would be great too.

Well done one adding size man. What is seitan?

geneticallyjacked


Well done one adding size man. What is seitan?

 
http://en.wikipedia.org/wiki/Wheat_gluten_(food)
 
Wheat gluten has 80g of protein per 100g... 
 
First attempt is a bit rubbery!  Haven't tasted it yet, thought I might leave it in the fridge and try frying it tomorrow...
 

3 days without the gym has left me a little stir-crazy!  Still not feeling 100% but definitely on the mend.  Gonna go in tomorrow and pick up where I left off with a back workout and just keep the weight down. Bit rubbish that as things started to come together they got knocked back.  Also feel crap that I was ill for so long, since turning vegan I'm used to feeling a bit pants for a day then shrugging it off - probably the fact I am not eating just fruit and veg that is doing that though. Lots more food that has been through some kind of process - although still not anything unhealthy.  I guess this is the time of year for colds though and they happen to us all at some point!

Well my plan of getting back into the gym and going to work didn't go so well!  Felt like I had a good nights sleep despite waking up twice in the night.  Got myself to the gym and felt so drained.  I couldn't believe how tired I was.  Tried a few reps of my plan but decided to come home to bed instead.  Maybe I will just take this whole week off.  Seeing as Wednesday was my last proper gym day if I pick back up on Friday it will be a weeks worth missed and probably best for me.

So heres my intro.
Name: Robbie
Age: 31
Height: 5'10
Starting Weight: Stuck at 72kg (158lbs)

About me:  Ex smoker, drinker and party animal turned health freak!  In 2007 I gave up smoking and my life turned around.  I've raced sprint and olympic level triathlons, ran 20minute 5k's and 42minute 10k's and cycled 155 miles in 9 hours.  As a classic ectomorph I have always been small in frame and found adding muscle difficult.  I did starting strength back in 07/08 and got to 75kg in bodyweight but the more I got into endurance sport the less weight lifting I did until it all stopped.  I have struggled in the past with unsupportive partners too...

This time I am doing it right though!  My goals are to add more muscle and get to a point where I can lean up a little (although I am far from fat) and although some strength gains would be nice my goals are mainly to look better.  I have been back in the gym for about 3/4months and seen some good gains which appear to have stalled but as of the end of January are now going back up (thanks to a 4500 calorie workout day menu).  My main focus for bodyparts is it have awesome legs (especially calfs) and freaky forearms!

I have been Vegan since December 2010 and although it makes bodybuilding hard sometimes - it is one of the most worthwhile decisions I have made (after quitting smoking) and has changed my outlook in so many positive ways.
I try to weigh myself on Saturday and Sunday to check my weight is going up but also judging on how I look in the mirror, will be measuring myself monthly as well.
 
Current PB lifts
Deadlift: 8 x 110kg (no straps only chalk)
Flat Bench: 8  x 60kg
Squat: 8 x 90kg (below parallel)
 
Current measurements in cm (inches) and are unpumped and not tensed. I'm doing these myself so how accurate they are I don't know!
Quad (right) - 57 (22.4)
Calf (right) - 36.5 (14.4)
Hips - 92 (36.2)
Waist - 86 (33.9)
Chest - 93 (36.6)
Shoulders - 108 (42.6)
Forearm (left) - 27 (10.6)
Bicep (left) - 31 (12.2)
Neck - 37.5 (14.8)
Workout schedule depends each week as I go to the gym before work (630am) and cannot go on a Tuesday or Thursday.  But if the programme starts on a Monday it works like so...
 
Monday - Quads/Calfs
Tuesday -Rest
Wednesday - Chest/Biceps
Thursday - Rest
Friday - Back/Calfs
Saturday - Hamstrings/Triceps
Sunday - Abs **this day never changes**
Monday - Shoulders/Forearms
Tuesday - Rest
Wednesday - Repeat
 
I am currently doing 3 x 12 with a 60second rest between sets, reps are slow and controlled with a focus on good form and where possible I increase the weight each workout or do extra reps to keep the programme progressive.

 

Finally back in the gym today, feels like I have been away forever!
 
Decided to put dead lift back in (although not sure if that will last).  I'm clearly still not 100% as it felt incredibly hard despite a much lower weight that I am capable of.  Felt really sick after the 2nd set so moved on to do something else instead and decided to do everything else with less weight than usual.  Calf raises were done much slower than usual with a squeeze of the muscle at the top and the bottom of the movement.  Had my first go at donkey calf raises today (on my own) as the decline bench works quite nicely having something to hold whilst doing them.  Unfortunately the gyms dipping belt was missing a clip so I couldn't add any weight and will have to remember to take my own in future.  All in all today wasn't the greatest ever workout - but its good to be back!
 
Had to visit the doctors today as I have moved surgery and had an appointment with a nurse.  Very pleased to see my blood pressure is very good (although I forget the numbers).  Was a bit disappointed to find out I am half an inch shorter than I thought though :(  also my weight showed as 78kg which is much higher than I would expect (even with clothes and food in me) Maybe I should have toned down my eating a little more whilst I was ill!
 
Dead Lift
 
10 x 50kg
2 x 60kg
2 x 70kg
12 x 80kg
12 x 80kg
2 x 80kg
 
Dumb bell row
 
12 x 12kg
12 x 12kg
12 x 12kg
 
Calf Raise (smith machine)
 
12 x 40kg
12 x 40kg
12 x 40kg
 
Calf Raise (leg press)
 
12 x 50kg
8 x 50kg
 
Pull Ups
 
6/6/5
 
Donkey Calf Raise
 
15 x 0kg
15 x 0kg
15 x 0kg

Eurgh!  My scales say I've gained 1kg in a week and that can't be good!  I'm guessing I probably should have toned down my eating whilst I was at home ill and not in the gym... 
 
Still not sure I am getting the romanian deadlifts right, I used my wrist straps for the first time properly on these as its usually my grip that gives up first (especially after SLDL) but if anything if felt harder on the grip - very odd!  I felt more like my lower back got a workout than my hamstrings?  Another movement that doesn't feel right is the skullcrusher, but its only the second week of doing these so I guess they will come eventually.  Hey its not like anyone else in the gym uses decent for on anything!
 
My GHRP6 arrived today, took ages to reconstitute (bloody airbubbles) after I had got my head around the maths.  So far I've just done 100mcg of the GHRP6 and left out the ModGRF - but will try the proper dose before bed tonight.  For some reason the pep vial squirted back at me after I had removed the pin (no idea why) maybe I need to add some air in or something?  Haven't felt anything since taking it, no hunger or anything so it feels a bit odd.  I was absolutely ****ting myself before pinning as its the first time I have tried anything like that before.  I guess it gets easier!
 
Straight legged dead lift
 
10 x 20kg
12 x 50kg
12 x 50kg
12 x 50kg
 
Romanian dead lift
 
12 x 70kg
12 x 70kg
12 x 70kg
 
Tricep pulldowns (rope)
 
12 x 21.25kg
12 x 21.25kg
12 x 21.25kg
 
Tricep dips
 
10/10/10
 
Skullcrushers (ez bar)
 
12 x 22.5kgs
12 x 22.5kgs
12 x 22.5kgs
 
Leg Curl (single leg)
 
12 x 15kg
12 x 15kg
12 x 15kg

I'm sure you know of this guy but Robert Cheeke is a good vegan BB resource http://veganbodybuilding.com/
 
Also do you include any other vegan protein powders, like brown rice, pea or hemp?