Congratulations, that is AWESOME that you lost 65 pounds in a year!
To start off I would like to point out that your goal of having a "great physique" is
vague, so it is going to be nearly impossible for me or any trainer for that
matter to come up with specific advice. What some people consider a great
physique, some will consider excess, etc. For example, the reigning Mr. Olympia Jay Cutler has a great defined
physique, however, so does your average fitness model. Both will have ab and
shoulder definition but each ultimately define a great physique differently.
This means each will have vastly different nutrition and workout
This is advice from a personal trainer to anybody seeking
the advice of a personal trainer. Be specific as possible and remember, a
picture says 1,000 words!
we begin, it may be a good idea to first purchase an Accu-Measure skinfold caliper for measuring your body fat
percentage. They are very cheap (around $20) and can be a valuable tool
for checking your progress in your workout program.
Next? Your Exercise Program!
Lets assume you are not trying to be the next Mr. Olympia
and are looking for a little muscle mass and increase definition along with your
new slender physique.
Your exercise program looks very good. You have
weights at home which is very important to keep your metabolism up. Your
exercise selection has most of the basic weight training exercises and you work
your full body. It is very important to get those basic exercises in any
The lack of core and abdominal exercises is one thing you could add. Add a
couple core exercises and perform them 100% properly each time. Improved core
strength will not only help you look better and tighten your waistline, it will
improve your posture and help your body improve neuromuscular efficiency which
will make all your weight training more effectively work your muscles. Here are some of
the best exercises
for the core muscles.
In order to avoid training plateau changing up your workout
program is important. While, "if it ain't broke, don't fix it" does apply
to your current situation, your current regimen won't give you results forever.
Change your exercise order, amount of rest in between sets,
training splits, and
cardio periodically to keep getting results.
If you look to put on muscle, running 24 miles a week may
be too much. If you continue the routine which helped you lose 65 pounds
you may be exercising too much, burning too many calories and eating to little.
Take that into consideration when you reassess your program.
As a vegan, you must also make sure you get enough protein
in your diet. You may want to check out one of the many vegan sites out there
such as VeganFitness.net or VeganBodybuilding.com for more specific information
pertaining to vegan diets.