I know it’s been a few days since my last post.  But don’t worry, I’m not slacking on ya.  I’ve had my nieces visit and several important family events and I haven’t had time to blog–but I did make time to work out, even if it was just to grab a few minutes on the treadmill. And, I played tennis with my nieces, and made sure to go for every stray ball so I got a lot of cardio out of that.  But I actually did make it to the gym a couple times for some great leg workouts, but I’m not going to post them because they were very similar to the last few leg workouts that I have posted. Oh, and I wore high heels while out running around with my nieces and that actually worked my leg muscles shockingly well.

Last night was a full 45 minute work out at home.  I used the treadmill for 30 minutes (ramp at 10 alternating walking and jogging between speeds of 3.0 and 4.0) and then I used my P-90X Ab Ripper DVD (which is 15 minutes of wonderfully grueling core torment). You can see from the photo why I am focusing so much on cardio and core work (and why we don’t wear these horrible compression sports bras to the pool).  I have some fat around my mid-section from these past few months of eating so much extra protein and calories and avoiding cardio while trying to bulk up my muscles. In this photo I am sucking it in as much as I can and that’s as good as it gets. Oh well.  It’s frustrating because I can see the ab muscles trying to poke out, but they are being suffocated by fat.  I have even contacted a vegan body builder personal trainer and I am seeking advice.  I will let you know how that goes (and you get to benefit from the advice I get for free!  How cool is that for you?!)  So, check back for more on that.

Tonight I will hit the gym again.  I haven’t worked my arms in a few days because my right elbow is giving me trouble. These things happen when you raise the weight too quickly.  I was just so anxious to get close to curling 30 lbs— I was ecstatic to be curling 27.5 lbs!  But I’ve stepped it back down to 25 lbs for curling on my last couple arm workouts and I’m not going to go above that until my elbow stops hurting (actually, I’m not going to do any curls at all until it stops hurting, and then I will do some careful 25 lb curls, when that elbow is ready).  I may add in some forearm work too, to strengthen the small muscles that support the arm while doing curls. Also, it is nice that there are lots of machines at the gym that I can use to isolate my delts or biceps without using that particular tendon that’s hurting me if I want to just use them.  I just wish I knew a way to use my dumbells to do that so I could work out from home.  Oh well, you can’t stay home forever (although I do try).  It will probably be good to do some cardio on the elliptical or Adaptive Motion Trainer instead of my little treadmill whose ramp only rises to level 10 anyways.  Look out gym, here I come!

Here’s what I ate yesterday–notice the Berry Flavored Vega!  It’s delicious!  They have chocolate now too, I’ll be trying that next!  Yay! (Oh, and I should mention that I realize that the Tofurky sausages and the soyrizo I ate yesterday were high in sodium and not the best thing for flattening my belly. Again, I got busy and lazy…hey, I’m not perfect… But,  I will do better today. I promise.)

  • Breakfast (40 g protein): smoothie with bananas, frozen peaches, blueberries, strawberries 2+ oz wheat grass (3 g protein), 1 packet frozen acai with added protein (7 g protein), 1.5 cups soy milk (10 g protein), 1 scoop Berry Flavor Vega Sport Performance Protein (20 g protein).
  • Lunch (63 g protein): 2 cups cooked spinach (11 g protein) with a tiny bit of Earth Balance and some lemon pepper, 2 Tofurky Keilbasa sausages (52 g protein) with sauerkraut and mustard
  • Dinner (31 g protein): Salad with red leaf lettuce and raw spinach with 2 cups corn (10 g protein) and 1/2 Soyrizo package (21 g protein)
  • Before/During Workout: 1 liter water (no supplements added)
  • Before Bed: 1 large mug of chamomile and lavender tea with 1/2 cup soy milk (4 g protein)
  • Total 138 grams of protein for the day!
 

2 Responses to Little Home Workout

  1. lizzy says:

    I think you’re eating too much protein! to be honest. That’s just my 2 cents. protein can make you fat as well, hell, excess calories do. you arent even fat though, so dont always strive to have those perfect abs, some people really cannot achieve them without putting themselves through absolute hell, but happy with what you have :)

    • Brenda Carey says:

      Thanks so much for sharing your thoughts. I will agree with you that people should be happy with themselves, no matter how they look—to an extent. Going around unhappy and beating yourself up inside is no way to live. But seeing ways that you can improve and striving to be better is very healthy. And, building muscle (in the abdominal region or elsewhere) is definitely something very positive and healthy that I believe that everyone should do. If more people worked out regularly and maintained a muscular body there would be less injuries (hello back problems) and I guarantee there would be less depression (hello endorphins).

      But I totally disagree with you when you say that “some people cannot achieve perfect abs without putting themselves through absolute hell.” There are enjoyable ways to work exercise into your day. It does not have to be hell. If it is, that is a sign that you need to do some research and find another workout that you will like better. There are dance-style work outs and some people really like running or hiking or doing push-ups and crunches outdoors. Other people prefer the structure and convenience of the gym. There are as many different ways to work out as there are people, and I guarantee you that there is one that each and every person can love, if they look hard enough. And when they find it, if they are consistent, and if they eat right, the abs will come.
      As for the protein, you may be thinking of things you have read about traditional high-protein diets, which consist of mostly animal products. There are many health problems associated with people eating too much non-vegan protein because of cholesterol and saturated fat in the animal products of which they are eating massive quantities. I am happy to say that eating massive amounts of vegan protein has no such down sides. In fact, the more vegan protein I consume, the more anti-oxidants and phyto-nutrients I am consuming because all my food comes from fruits and vegetables. These anti-oxidants prevent cancer and heart disease and keep all the organs of my body happy and healthy. They do not contain much fat, and the fat that they do contain is metabolized because it is from a vegetable source. The key is that the protein is vegan.

      If you had said that the amount of calories I was eating would make me fat, I would have had a different answer. I do consume a very large number of calories daily–much more than the average sedentary person can consume without getting fat. The reason I do not get fat from all these calories is 2-fold. (1) My calories are coming from vegan sources and are low in sugar and fat; and (2) my body is working hard every day building muscle and needs lots of calories to do so. Many body builders fail to build the muscle they want because they are too concerned about getting fat from eating a high calorie diet. But if you want to build muscle, you must give the body extra protein (preferably vegan) and calories. You cannot burn fat and build muscle at the same time. You must choose. That is why so many body builders cycle between bulking up and slimming down. Right now I am in a bulking up phase and will be focusing on lifting heavy weights and eating tons of vegan protein for the next several months. Once I get my muscles developed to the point that they are large enough to be seen (yes, this includes large abdominal muscles that look like a six-pack), then I will do more on cardio and make changes to my diet so that I can slim down and those muscles will really poke out. Often the “before” pictures you see in the body building magazines are actually body builders in the bulking up phase. They have large muscles under a layer of fat. Then they do some cardio and “presto” they are in the fabulous “after” photo, with all those muscles popping out.
      If you keep your eye on my photos, you will see that happen to me too (although I won’t look as fat as those “before” photos because I am eating vegan protein). I am getting stronger all the time (a larger muscle is a stronger muscle) and I can feel and see the muscles growing. Next spring when I slim down, all this vegan protein and weight lifting will pay off, big time! Stay tuned!

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