This is what my dogs look like after a 4 mile run in the park. It’s true what they say–a good dog is a tired dog. Now that the weather’s warm, I am really enjoying running in the park with my dogs just after sunset.  It’s the perfect way to end the day.  The only part that’s a little difficult for me is getting in my weight workout early enough so that I can do my run around 8 pm.  (I usually do my gym work outs at 10-11pm, but I get too tired to lift heavy weights if I do my cardio first.).  But getting to spend more time with my dogs while I get some booty blasting cardio at the same time is definitely worth it.  It’s funny because there’s a really great dirt track at the park with a big grassy field in the middle and while everyone else is running around on the track, my dogs and I are running around on the edge of the grass.  What can I say, they’re fancy little dogs and they don’t like to get dirty.   So, we ran along the inside edge of the track, in the grass, and I tacked a few extra laps on to make sure I ran a full 4 miles.  Then, when we finished, we did some yoga in the grass (yes, of course my dogs do yoga, they love it!)  There was a full moon shining on us and it was really great.  So, that’s the story of my cardio workout.  Here’s my gym workout that I did earlier in the day.  It’s a good one, my arms are still sore.

  • lateral raise: 4 reps/65 lbs (drop set to) 6 reps/50 lbs, 8 reps/50 lbs X 2
  • shoulder press Roc It machine: 12 reps/62 lbs X 3
  • calf press Roc It machine: 15 reps/376 lbs X 3
  • rear delt fly: 4 reps/70 lbs (drop set to) 8 reps/55 lbs X 2, 8 reps/55 lbs
  • front delt fly: 10 reps/70 lbs, 8 reps/70 lbs, 10 reps/55 lbs
  • shoulder press with 2 dumbells: 4 reps/20 lbs (drop set to) 4 reps/15 lbs, 8 reps/15 lbs X 2
  • upward row with 2 dumbells: 12 reps/15 lbs, 10 reps/20 lbs, 5 reps/20 lbs (drop set to) 5 reps/15 lbs

And here’s what I ate yesterday:

  • Breakfast (34 g protein): smoothie with a banana  frozen blueberries, frozen peaches, 2 cups soy milk (14 g protein), 1 scoop Berry Flavor Vega Sport Performance Protein (20 g protein, 100 calories)
  • Lunch (25 g protein): 2 cups brown rice pasta (18 g protein) with 1 cup cooked spinach (5 g protein) with daiya cheddar cheese (2 g protein), oregano, basil and garlic powder on top.
  • Snack (12 g protein): 1 piece of carrot cake (see the recipe in the blog from July 7).
  • Dinner: Vegan black pepper steak (25 g protein), butternut squash, and 1 cup cooked spinach (5 g protein).
  • Snack (25 g protein): 2 cups Optimum Slim cereal (18 g protein) with 1 cup soy milk (7 g protein)
  • Before Bed: large mug of chamomile and lavender tea with 1/2 cup soy milk (4 g protein)
  • Total: 125 grams of protein for the day!
 

2 Responses to Arms, More Cardio & More Vegan Protein

  1. carre says:

    Hi! I am trying to figure out my macro’s daily and I’m new to vegan eating and bodybuilding together. I lift, have been very successful on the basic bodybuilding diet. I am trying to stay at 1130 calories per day. I’m curious with all the fruit you eat..doesn’t that throw in a lot of calories per day? Just wondering if you concern yourself with those calories and take them into account, or do you just try to eat pretty clean without worrying about all the calories? Thanks! I love your posts!! They help people like me! :)

    • Brenda Carey says:

      Hi Carre! Congrats on the decision to go vegan! And I’m so glad you find my posts interesting and helpful. That means the world to me! As for your question, my first thought is: “wow! 1130 calories!!!” It just seems really low, especially for a bodybuilder. How tall are you? I am almost 5’9″, so my basal metabolic rate puts me at about 2000 calories to maintain my weight at 130 bs, which is what I weigh now (and I wouldn’t mind putting on a few more pounds of muscle, so I will eat more than that in the winter when I go back into more of a bulking up phase again). I am wondering if you will find that you can eat more calories as a vegan than you could as a meat-eater, because I can’t imagine maintaining my muscle on a mere 1130 calories. Maybe it’s because vegan food digests so much faster and easier. I recently wrote a blog about calories on my June 30th post (it’s the blog entry at the bottom of the first page right now). I discuss how all calories are not the same (100 calories from an apple is not going to turn to fat on your body, but 100 empty calories from a piece of cake probably will). I’m sure that 100 calories of cholesterol-laden meat or cheese is much heavier in the body than 100 calories of lentils or quinoa (you know that cholesterol foods clog the arteries and colon— it’s bound to create more fat when it takes so long to digest, as well as make your belly appear bigger while it’s hanging out in your colon). You may want to ease up on counting calories for a while until you get used to eating lots of good clean high protein vegan foods. Then you can always scale back portions to save calories. But I prefer to just do more cardio (and I’m really digging the runner’s high thing lately as I’ve recently taken up running again– an old love that I haven’t enjoyed for a few years because of a back injury—especially outdoors in the evenings when it’s cool out). Please check out that blog entry from June 30th and then comment again with any further questions that you may have. After all, we female body builders in the “vegan club” have to stick together! And I love hearing from you! I really do!

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