pic update 2011

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RawveganPeruana
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pic update 2011

#1 Postby RawveganPeruana » Wed Jun 22, 2011 10:11 am

Here I began a bodybuilding routine with a trainer around the same time I began high raw and high fruit diet. I am about 3 months into bodybuilding.

I am 5'2'' and weight 110
I take in about 2,100 calories
about 40-60 grams protein
How could I add more muscle to my legs? How can I ahieve them to get bulky through muscle?
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Fallen_Horse
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Re: pic update 2011

#2 Postby Fallen_Horse » Wed Jun 22, 2011 10:32 am

Good progress, but if you are bodybuilding then I would try and get some more protein if you can. 60g out of 2100 calories is only 11% of your calories from protein, while most bodybuilders are up past 20% or more. But personally I think you are making great progress anyway, so unless you are really focused on bodybuilding instead of just general health, I wouldn't change much!
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Re: pic update 2011

#3 Postby pazios2002 » Wed Jun 22, 2011 10:56 am

To make your legs bigger through muscle, you treat them like pistons on an earth mover. Remember to warm up properly. If you still have a personal trainer then he/she should have told you that. You look great already good work.
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RawveganPeruana
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Re: pic update 2011

#4 Postby RawveganPeruana » Wed Jun 22, 2011 11:24 am

Pazios:

My trainer knows I am mainly wanting to bulk up my legs. He is having me do squats and deadlifts. I am enjoying the routines and he switches it up every month. I am just looking for other people's advice on how to bulk up legs as there are different ways people have achived this. Just looking for more options for myself.

I should increase the protein a little more.

Thanks guys!:)

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Re: pic update 2011

#5 Postby MattSxvx » Wed Jun 22, 2011 2:43 pm

Leg Extension Machine: Do full range of motion, holding at the top of the movement for 2 seconds.

Goblet Squats + Weight: I absolutely love these.

Weighted Stepups: Do these onto a fairly high platform with weight added. I like to hold the weight like the goblet squat while I do them. Make sure to take atleast 1-2 seconds on the way up and 1-2 seconds on the way down.

Get a road bike and ride up some hillsand bridges.

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Re: pic update 2011

#6 Postby jungleinthefrunk » Wed Jun 22, 2011 5:13 pm

Hack Squats, Lunges, Quad exts, ham curls...
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Re: pic update 2011

#7 Postby iris777888 » Wed Jul 13, 2011 11:06 pm

Second the Goblet Squats as another option. Those rock!! You're looking great already. Good luck with your goals.

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Re: pic update 2011

#8 Postby jungleinthefrunk » Thu Jul 14, 2011 6:18 am

don't let any idiot guys tell you that girls shouldn't lift heavy :)
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RawveganPeruana
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Re: pic update 2011

#9 Postby RawveganPeruana » Fri Jul 15, 2011 9:22 pm

thanks you guys!!

If any guy tells me that it'll just be more motivation! ;)

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Re: pic update 2011

#10 Postby MattSxvx » Fri Jul 15, 2011 10:29 pm

Looking like a babe

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Re: pic update 2011

#11 Postby robert » Sat Jul 16, 2011 10:27 pm

Nice work!

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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pic update 2011

#12 Postby Lean and Green » Sun Jul 17, 2011 3:27 pm

Welcome :). Continue to train hard and consistently as you are making gains. You'll see more and more results over time doing why you do. Glad that you are eating a good amount of unprocessed whole foods. To add some more protein to your intake I'd recommend supplementing ad making a shake or two throughout the day. Sunwarrior is a good tasting Raw brown rice protein and of course there are tons of other options.

Great to have you here in the vbbf fam ;)
Where do you get your protein?
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blueduckxx
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Re: pic update 2011

#13 Postby blueduckxx » Wed Aug 03, 2011 4:11 pm

you look amazing already!

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Re: pic update 2011

#14 Postby Qternocq » Thu Aug 04, 2011 6:27 am

Too bad we can only see half of your face :)

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Re: pic update 2011

#15 Postby starling1 » Sat Aug 13, 2011 5:45 pm

Legs are hard to build up--I'd venture to say the hardest of all. This is because of memory; they have so, so much of it, as you have used them since, well, forever...

So basically in order to develop muscle, you have to really, really smash them. That's the truth of it, plain and simple.

cheers
luke


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