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reverend27

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  1. I stalled hard on 5/3/1 - after three flat cycles with no gains I moved to a 5x5 (Faleev) and added olympic lifts to my ancillaries. Started seeing gains in the first month. I took a lot of the "information" I got from Tate and EFS and tossed it. His advise on diet, equipment, supplements, and program are all driven by what he sells. More power to him for running a successful business, but that doesn't help my lifts. 5/3/1 is OK if you have nothing else to work with, but very simple sets of the core movements with reasonable progression and deloading seem to be more effective for me. It was said somewhere and I firmly believe it: "To make it effective keep it simple. To make it profitable make it complex." Also, Tate and his crew regularily mock vegetarians and vegans - so no thanks to fueling that machine. In summary, and back on point, use what works until it doesn't and try something new. Also, don't be afraid to take an extended deload period and see what happens. I had to take a month off to rehab an injury last year and the following three months were my best gains of the year. Sometimes you just need to let the body heal.
  2. I have three dachshunds and I eat honey (I know right!?) If that make me not a vegan - I say, "I am a vegan who has dogs and eats honey." You have some beautiful pups - love them and care for them well and it's all good. My wife and I are now committed to rescue and advocacy for animals. We will never again go to a breeder, but we will save as many as we can from the needle. We rescued our third pup from a mill four years ago and she is a beautiful and wonderful additon to our family. I have been a powerlifter for several years and am switching to bodybuilding this year just to change things up. Looking forward to learning and sharing experiences. So hello and welcome.
  3. 28 is still quite youthful. I'm pushing 38 and feel better now than I did at 28. I've seen a good amount of ballet in my day and many of those dancers are ripped - it's a great look and good goal. However, there is divide between eating clean and being deficient in calories. Dance and body weight movements burn massive calories and you need to take in more than you burn off to make gains (i.e. bulk up a bit). As a vegan you need to work a bit more to get the calories you need to be an athlete. Fruits, brown rice, nuts, avocados, and cereal grains (and yes, suppliment protein). One can not make gains on greens alone. Eat more, drink water all day, and get solid, consistent sleep. Also, even though you're not the "gym" type, there are likely things you could do that would help with your dance and your wall flip goal. Take a look at the olympic lifts - the clean and jerk and the snatch. These two lifts create explosive power in your legs and do good for your upper bits as well. A lot of these lifters bust out back flips like no big deal and have a vertical leap to be envied by NFL running backs and NBA players. And if you examine the men and women in the lower weight classes they are built like gymnasts - not refridgerators. These two lifts would likely translate to improved dance in better leaping ability, throws, and catches (sorry if my terms are incorrect, I'm a lifter and not a dancer). Good luck and here's hoping you flip out soon!
  4. I have a similar breakfast and I agree that it helps with recovery and gaining mass. Due to my schedule the timing varies, but typically, I have a 20g protein shake upon rising with some blend of juiced fruits to get fuel to my system immediately. After my commute, I hit the ceareal: 1/4 shredded wheat 1/4 rolled oats 1/4 grannola (Ezekial) 1/4 Uncle Sam (hard to find cereal, but good stuff) 1.5 cups of this mixture topped with a sliced banana, 30g walnuts, 25g raisins, 20g agave or similar, a few grams of ground flax seed, chia seeds, and a bit of cinnamon to reduce the GI spike. Top with almond or rice milk - good to go. I mix a big tub of the grains (enough for about two weeks) and pre-portion a weeks worth with all the toppings (excluding banana, and agave) and pop them in the fridge due to the flax. This is some serious get you going fuel that also tastes fantastic. Give it a try and let me know what you think. I'd also be currious to hear ideas to improve or create a variation of this recipe.
  5. I have to agree with stcalico - apply much more focus to the big, multi-joint lifts (squat, bench press, deadlift, military/shoulder press). I've been powerlifting since 2010 as a vegetarian and for about a year as a vegan - you can get strong and build mass (I'm 165cm at 86Kg and deadift 175Kg). I do think you need to eat more, much more. Add salads with avocado, nuts, and seeds. Mixed legumes with brown rice and then more brown rice with a side of brown rice. You can also add in other grains with mixed veggies (quinoa, cous cous, etc.) - liquified muscles need fuel to recover and grow. Also, I recommend drinking at least 4L of water a day, and get 7-9 hours of sleep EVERY NIGHT! A very abbreviated training schedule I use: Fri - Deadlifts Sat - Bench Press Sun - Squat Mon - Upper body ancillary - pull/chin ups, dips, shoulder work, pushups, rows Tues - Lower body ancillary - clean & jerk, snatch, calves, ab work Wed/Thus - Rest For the big lifts I work 5x5 at a given weight expecting not to make them all. As soon as I make all five sets, increase the weight 2.5Kg for Bench and 5Kg for deads/squats. Ancillary work I do in 3x10 circuits. Also, every fourth week - deload. Cut your weights by 50%, focus on form and give your body a break. Constant increase is a recipe for injury and injury means no training. Sadly the power community is full of a lot of idiot meat heads with bad ideas and old stigmas. Keep it simple to keep it effective - make it complex to make it profitable. Eat more. Sleep. Lift hard. Ask lots of questions. Good luck!
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