Here I am in my “Vegan Bodybuilding” shirt that I got from the guru of Vegan Bodybuilding himself, Mr. Robert Cheeke. Now that the muscles are beginning to show, I feel more comfortable wearing it in public.  Feels good.

And now that it’s shorts and bathing suit weather, I am really going to be cranking up my booty work outs.  You may have noticed that some weeks I don’t devote a whole day to the booty, I just do one exercise when I work thighs or legs.  Well, I’ve decided that I’m going to really step it up and build that booty up over the next few weeks.  So if you want a really shapely, super-smooth behind as much as I do, please join me and don’t forget to comment and tell me how it’s going!  I love to hear from you and I always respond!

About this workout from last night—everybody knows that the Queen of all booty exercises is the squat.  So when I really want to work my booty, I try to incorporate lots of squats into my workout.  I do them on different machines and with different barbells and dumbells, with my feet wider and closer together.  So, you will see that I did 2 squat exercises in a row last night.  They were actually quite similar in stance and weight, but the mere fact that the first one was with that crazy-heavy bar in the cage and the second was with a normal little barbell made all the difference in the world.  I was able to squat down much lower in the second exercise than the first and it felt completely different.  Also, note that I did the leg press as 2 separate exercises by adjusting the start position.  And, I broke up my cardio into three 10 minute sessions on 3 different machines.  I did this just to do something different because that helps confuse the muscles and keeps things less boring.

Here’s my booty blaster from last night (remember to really focus and squeeze the glutes in all exercises and throughout the cardio portion of the workout—as well as on the drive home from the gym and whenever you think about it):

  • Squats (in the cage with the big barbell with the plates): 10 reps/50 lbs (+ bar weight, whatever that is) X 2, 10 reps/20 lbs (+ bar) X 2
  • Squats (with barbell): 12 reps/30 lbs X 3
  • Cable kickbacks (standing): 10 reps/60 lbs each leg X 3
  • Leg press with legs vertical to floor at start: 10 reps/250 lbs, 15 reps/250 lbs
  • Leg press with ankles almost touching the butt at start: 12 reps/150 lbs X 2
  • Stair mill (stepping on every other step and kicking the other leg out behind and squeezing glute): 10 mins
  • Elliptical cardio machine: ramp 16/level 10-12/ 10 mins
  • Adaptive Motion Trainer: level 12/ 10 mins

And here’s what I ate:

  • Breakfast (36 g protein): smoothie with bananas, strawberries, 2 oz wheat grass (2 g protein), 2 cups soy milk (14 g protein), 1 scoop Berry Flavor Vega Sport Performance Protein (20 g protein)
  • Lunch (33 g protein): 1 oz soy/seitan ginger chik’n (15 g protein), 1 cups quinoa (8 g protein) with 1/4 cup red lentils (4 g protein), carrots, onions, oyster mushrooms and 1 cups cooked spinach (6 g protein), cooked in a white miso broth with oregano, basil, garlic powder and lemon pepper.
  • Dinner At Veggie Grill (50 g protein): Carne Asada Seitan Sandwich (35 g protein) with All Hail Kale Side (15 g protein)
  • Before Workout: 1/2 Builder’s Bar (11 g protein)
  • After Workout (16 g protein): 1 cup Optimum Slim cereal (9 g protein) with 1 cup soy milk (7 g protein)
  • Before Bed: large mug lavender and chamomile tea with 1 cup soy milk (7 g protein)
  • Total 153 grams of protein for the day!

3 Responses to Summer Booty Camp & Vegan Protein

  1. OMG I love those Cliff builder bars too….I could eat three a day but the sugar would kill me. I recently cut them out of my life.I will be heartbroken for a while.ha!
    Ive heard great things about Veggie Grill but I’ve yet to try it even though I’m in Santa Monica pretty often.Must make a point to stop and try it.
    Do you use a site or software to track your macros? Like fitday,fatsecret,or calorie king ect.? I love the fatsecret app on my iphone since it has the bar code scanner , its pretty cool.

    • Brenda Carey says:

      Deborah, As usual, you are so right. The sugar in the Builder’s Bars is ridiculous. I am trying to only have one when I can split it with my husband on the way to the gym. It is my only vice I have left to get rid of. I’m working on it, but I am human. Funny thing about the simple sugar and working out—there are schools of thought that if you have a small amount at just the right time, it actually helps build muscle. That’s why you see in Robert Cheeke’s book that he would eat candy. I think he’s changed that now, but I still see those articles in the muscle mags that say you can “use” sugar to manipulate certain functions of the body. I don’t know. I prefer to stick to the super-healthy stuff, but I think it’s ok to have a small amount of something like a Builder’s Bar if you don’t do it too often.
      Veggie Grill is amazing! You MUST go there! I have non-veg friends who I have gotten hooked on their stuff! Yes, it’s that good!
      No, I don’t use a site or software to track anything. I look things up using reputable sources. That code scanner thingies they have for iPhones are pretty cool. I’ll have to try that someday!

  2. I have been known to use those little Smarties candies along with my protein shake post workout! haha. That would be the best time to sneak in a Builder bar in the nutrition plan! Hmmm maybe I’ll rethink my Builder bar breakup ;)
    They are sinfully delicious!
    Will definitely check out Veggie Grill!

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