November Project Weekly Recap: Week 2

Hello, everyone.

Thank you for following along with my month-long November project, documenting all of my meals and workouts for anyone to read. As a reminder, this is what the November Project is all about: For the entire month of November I will be documenting all of my meals and all of my workouts to reveal how a long-time vegan athlete eats and trains to maintain muscle mass and strength. This will reflect my personal approach and will not be considered as a representation of all vegan athletes. With this month-long documentation, I plan to send a weekly recap once per week for 4 weeks, revealing all of my meals and workouts for the week. I will not be suggesting, recommending, or advising anything. I will simply be transparently sharing my daily meals and workouts that I really follow. I will be using Cronometer to track my caloric and nutrition intake as well as my caloric expenditure through tracking my basal metabolic rate combined with my activity level. The numbers will be estimations based on calculations and may not be 100% accurate, but will be as close to reality as possible, given the technology I am using, factoring lots of homemade meals which are tough to count exact calories.

My stats are the following:

Age: 36

Height: 5’11 ¾”

Weight: 202 pounds

Current exercise routine: Weight training 4-5 days per week for 60-90 minutes, occasional cardio for 30-45 minutes at a time

Vegan for 21 years


This week started off a little rough. You’ll notice from the date that day 1 in week 2 started on US Presidential election night. I stayed up until 2:30AM that night and didn’t get to bed until 3AM the following night. I know the election was rough on a lot of people for various reasons, and it started my week off with some even later nights than usual. Ultimately, that can have an impact on my energy levels, my workouts, my fasted cardio, and other aspects of training and lifestyle, and it is up to me to overcome those obstacles and challenges.

Here are a few things that I have noticed over the past two weeks:

  1. I deliberately start every day with water before consuming anything else, and I have been able to keep this up every single day thus far and plan to keep it going. This is actually something “new” for me, but something I’ve been meaning to do for a long time, and the November Project inspired me to finally become accountable in this way.
  2. I continue to follow my “no processed foods before noon” approach, starting my day with fruit, tea, oats, potatoes, etc. Again, I have been able to keep this up for two consecutive weeks, and it’s part of a morning fast and part of starting my day eating lightly, while focusing on nutrient-dense whole foods.
  3. There are days when I have intentions of getting to the gym, or going out for fasted cardio in the morning and it doesn’t happen. I imagine a lot of people can relate to this. Other obligations pop up, surprise visits from friends, dinners that last longer than usual, and a gym that closes earlier than preferred, are all factors that occasionally see me missing something I had good intentions of doing.
  4. Though I got off to a late start many days due to keeping lots of late nights, I actually averaged more sleep per night during week two. Sleep and rest are important components in muscle recovery and growth, so though I spend a substantial amount of time sleeping/resting (as it is revealed even more than I thought – and perhaps more than most people get), I am okay with it, knowing the health benefits that adequate sleep and rest provide. I also get a lot of brainstorming done when I drift off to sleep, something that helps me write books and grow my business.
  5. During week 2 my water intake, as well as my total exercise, both slightly declined. No big deal, just an observation and something that stands out to me as I review my week 1 and week 2 results.

 


 

This is what week 2 looked like:

 

Tuesday November 8, 2016

Slept from 1:05AM-10:05AM = 9 hours

 

10:55AM

3 ounces of water

4 ounces of yerba mate tea

 

11:25AM

Exercise: 25-minute dog walk

16 ounces of water

 

12:24PM

Apple

2 oranges

4 mandarin oranges

 

1:14PM

Banana

Handful of almonds

Bowl of potato and kale vegetable soup

 

2:15PM

16 ounces of yerba mate tea

Handful of almonds

 

2:48PM

2 carrots

 

3:39PM

Banana

 

5:06PM

17.5 ounces of coconut water

 

5:16PM

Exercise: Shoulder workout from 5:16-6:40PM = 1 hour, 24 minutes

Warm-up

Hip raises: 15, 20, 25

Arm and leg raises (bird dog): 15, 15, 15

Shoulder workout

Cable overhead presses: 40×30, 50×25, 60×15, 70×12, 80×8

Push-ups: 20, 20, 20, 20, 20

Machine overhead press: 70×12, 90×10, 100×8, 105×6, 110×4

Neutral grip machine press: 70×10, 80×8, 80×10, 90×10, 100×10

Dumbbell overhead press: 30sx25, 40sx15, 45sx15, 50sx10, 50sx12

Dumbbell lateral raises: 15sx15, 15sx15, 20sx12, 20sx12, 20sx12

Dumbbell front raises: 15sx15, 15sx15, 20sx12, 20sx12, 20sx12

 

7:22PM

Apple

Banana

Handful of almonds

 

8:11PM

Plate of polenta loaf (polenta, brown rice, beans, olives, avocado, tomato sauce)

 

10:00PM

Plate of polenta loaf (polenta, brown rice, beans, olives, avocado, tomato sauce)

 

1:30AM

Orange

Persimmon

 

Totals:

Calories consumed: 2,892

Carbohydrates: 515g (67%)

Protein: 80g (10%)

Fat: 81g (23%)

Water: 19 ounces (+ 20 ounces of tea and 17.5 ounces of coconut water)

Calories burned: 2,599

Net: 293-calorie surplus

Weight training: 1 hour, 24 minutes

Cardio: 25 minutes

Total combined exercise = 1 hour, 49 minutes

Notes: I started my workout at the gym on election night, just as results were starting to trickle in. I was honestly surprised by how busy the gym was given the popularity of this year’s Presidential election. I hammered through a few gym exercises and then headed home to follow along with the election results, and I used my own free weights at home to complete the workout. Whether the gym is closed, or for some other reason I prefer to be home during a certain time period, it is nice to have some (limited) gym equipment at home to train with in the living room, the backyard, or in the garage.

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