I have recently entered a competition through bodybuilding.com for a chance to become the BodySpace Spokesmodel of 2011! If I win I will get a chance to be on the cover of Iron Man Magazine and attend the Arnold Classic…
Tag: vegan nutrition
Injury, and Plant-Based Nutrition – Derek
I am writing once again after a rather extended break. As my last post suggested, I experienced several injuries after my last extended bout of High Intensity Training. One of these injuries has proved troublesome, so I have decided to…
12 Week Champions!
I want to take the time to give a belated congratulations to my Gold’s Gym 12 Week Challenge winners Michael Stewart, Jeff Kroll, and Steve Zivich! That’s right; this year not one or two but three of my clients won…
Marcella Shoot Prep, Phase 3
The final pictures are coming in today, so without further delay I want to go into Marcella’s final phase of photo shoot preparation! To recap a little: after Marcella’s Phase 1 routine she was losing body fat quickly, but also…
A Plant-Based Ingredient to Aviod – Derek
Before continuing on our photo prep plan, I wanted to do a quick post on an interesting article Marcella recently pointed out to me. I have mentioned to many of you who see me regularly that plant-based doesn’t always equal…
Diet Planner Updated – Marcella
Quick note: I added some drop-down menus to the diet planner to make it much easier to use. But…that functionality is not available in Google spreadsheets, so here’s a new link to download (I updated in the earlier post also):…
Diet Planning Worksheet!!
Here it is: a simple, interactive diet worksheet I built in Microsoft Excel to help us reach our respective fitness goals, and that we’re now sharing with you as a proven success! How we did it: Derek gathered info about…
The Greatest Grain – Derek
Our March photo shoot approaches this Sunday, and before I finally post the plan we have been following I wanted to share some background information on one of our current food staples. Many of you that see me regularly have…
Another Reason to Eat Your Produce – Derek
An interesting article was recently brought to my attention by my good friend and client, Jeff Kroll of Crossroads Coffee . Having worked with me for several months, Jeff knows the benefits of a whole foods, plant based diet. For…
Eating Healthy On The Go – Derek
While going through food journals one of the comments I make most is “add a meal/snack here”. Many people are busy and find it hard to get a solid meal or snack in every 3-4 hours. Many more are used…
A Note on Grains – Derek
I wanted to write a little on nutrition since I haven’t in a while. I thought I’d address a question I get a lot when I am helping people with their food choices, which is: why are carbs (grains) ‘bad’?…
The Wonders of Phytochemicals! – Derek
I’ve wanted to post something about this for a while, so I finally went through several of my old exercise magazines and clipped out some nutrition articles. For those of you who read such magazines with any regularity, you probably…
Vegan Weight Gainer revision, and more
As I had mentioned I’ve been playing around with the weight gainer shake we made up to aid in my calorie surplus. Through trial and error I have whittled away some unnecessary ingredients to make it easier to make and/or…
Weights, Nutrition, and Beer
The past week has been rather crazy. With school winding down, finding time to post has proven difficult. The same goes for working out, so my last ‘official’ workout was a chest+back day (shown below), and what has followed since…
Discovery: Vegan Weight Gainer!
During my recent quest to put on a couple pounds of muscle, I have found it hard to get enough calories in without eating tons of shakes or bars because of my crazy schedule.I don’t like or recommend getting a…
Fun Food Facts and a Chili Recipe
Derek’s birthday put some posting on hold (what an attention hog!) but here’s some catchup stuff: Lunch was leftovers with a *special* salad with hearts of palm and also edamame. Usually there are no leftovers when Derek’s around… Anyway, there’s…
My Weight Loss So Far
Here’s an interesting thing: even though I can’t say I’ve really made any special effort to lose weight over the seven years that I’ve been vegan, I have lost a lot. Most of it very slowly over 5 years of…
More Great Workouts and Some Important Nutritional Observations
Two more workouts to list today. I am now in my power phase, so my workouts have been mostly me sitting around and once in a while lifting very heavy weights. It’s not very exciting, but it is…
A few notes on nutrition for my day off
I thought I’d take the time to talk a little about nutrition, seeing as I don’t have any exciting workout to report. The question I’d like to address is, What defines a ‘health food’? If you asked this of 20…
Derek’s Workout
Today was an exciting day (haha) because I was able to do a full-blown legs routine without my knee acting up. I went light on the exercises, but this is very much what one of my leg routines would normally…