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 Post subject: Keto Calisthenics
PostPosted: Sat Oct 10, 2015 3:36 pm 
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Rabbit
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Hi all, for the first six months of this year I was a hardcore ketogenic dieter, after having eaten low carb for a year. There was actually one week when I only ate eggs, beef, chicken, butter and coconut oil, purposefully wanting to cut out fiber and try zero carb, although eggs do have carbs. However this eventually took it's toll on me and I decided change was needed. I switched to a fairly standard "healthy diet" coupled with IF. Essentially I modeled it on Jack Lalanne's diet. Now I have transferred to a vegetarian diet and am considering going full vegan after my whey protein runs out in a week.

My only concern is that soy protein isolate wont be digested as well as whey and I'll need to take more than usual. Is that true? It's going to be pretty much impossible for me to get 100-150g of protein a day without consuming several protein isolates a day. I'm really not sure I like the idea of that... so much processed protein. Right now it's easy to eat a good amount of protein with whey and egg whites. This video by Scooby really caught my attention... https://www.youtube.com/watch?v=fJvUYUhNcHo

Anyway, any advice would be welcome! Here's my training.

I follow the Convict Conditioning approach. I have been doing it for a year now and can finally progress to the bridge and handstand progressions. Right now I am trying to decide on a program in order to progress slowly and steady. As soon as I do I'll let you all know. If you're interested I have my latest training Vlog here!

[youtube]https://www.youtube.com/watch?v=YmYrLQKA9w0[/youtube]


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 Post subject: Re: Keto Calisthenics
PostPosted: Sun Oct 11, 2015 4:22 am 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
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Hi Skeering,

Wow, zero carbs, that tough. Am a low carber myself, but I still shoot for 80-100 grams of carbs a day, plus I use simple sugars for performance and glycogen replenishment.

You can indeed ample protein from a varied whole food plant based diet, of course, you'll also clock up a lot of carbs and fiber with that....not a bad thing for some, but if your like me and dont have the insulin sensitivity you once had...not a good thing. Moreover, grains, beans, pluses etc can and cause a host of digestive issues for many...myself included. Ive personally brought fish, omega 3 enriched eggs and some full fat dairy back into my diet. But experiment for yourself and see how you good, may work very well for you:)

Just checked out convict conditioning, looks good. Ive been mulling over bodyweight resistance training for a while now, I recently got a copy of the HIT coach Drew Baye's project Kratos, its pretty good.

Best of luck, and will be following your journel.
Rob


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 Post subject: Re: Keto Calisthenics
PostPosted: Sun Oct 11, 2015 6:41 am 
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Hey Rob! Thanks so much for the awesome reply :)

My insulin etc is fine. The trouble was the amount of inflammation I was getting from cooking so much protein/fat at too high temperatures (among other factors). Currently I'm getting 70g fiber a day lol... I've never heard of that training program before, I've been single minded about Convict Conditioning now for a whole year and don't see myself stopping since it's so effective. Your program looks well thought out though!

I can't really get 100-150g protein from plants whilst staying at 2000 calories a day honestly. I need to use supplements. Right now all my protein is coming from whey, boiled egg whites and some tofu or Quorn. So far it's good, if it goes really well I might try ditch the dairy and eggs, but for now, it's nice knowing that no animal has to die for those foods :)

Still working on my new program, thinking about this...

Mon: Explosive push ups, Push Ups, leg raises, grip work
Tue: Rest
Wed: Pull ups, Explosive squats, squats, calf raises
Thurs: Rest
Fri: Explosive push ups, handstands, jumps, bridges
Sat: Rest
Sun: Rest

I usually do sprints on tues and thurs but my left foot is a little tender now. I actually think I'll take this week off (first time in two years) to recover and start fresh, fully recovered the following week.

PS. I was worried about being vegetarian on a vegan site, thanks for the welcome!


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 Post subject: Re: Keto Calisthenics
PostPosted: Sun Oct 11, 2015 8:11 am 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
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Good stuff:)

The guys and gals here are open minded mate, your intentions are good and thats what matters:)

You could also try rice or hemp protein, lentils are another great source of protein aswell.

Best
Rob


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 Post subject: Re: Keto Calisthenics
PostPosted: Tue Oct 13, 2015 1:44 pm 
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HIT Rob wrote:
Good stuff:)

The guys and gals here are open minded mate, your intentions are good and thats what matters:)

You could also try rice or hemp protein, lentils are another great source of protein aswell.

Best
Rob


Hey Rob, thanks for the kind words. I thought I'd share my diet strategy and intentions since I am taking a week off from training. I've got to put something in the diary lol.

Breakfast is...
Oats
Whey (changing to soy this week)
Almonds, flax, chia
Berries and some fruit

Dinner is...
Large salad with around 10 raw veg
Soup with 8 egg whites, salmon, beans, sweet potato, vegetables, olives.

Around 2000 calories a day, so far my cut is going quite well, I've lost around 20 pounds in the last few months and should have some progress photos in November. I'm healing up this week from inflammation in my wrists and left foot. I hope to be ready for next Monday, so far it's looking good. It feels nice to have a week off actually, I don't think I've ever done it before in two years :p


BTW if you're interested my diet is basically modeled off Jack Lalanne.


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 Post subject: Re: Keto Calisthenics
PostPosted: Tue Oct 13, 2015 2:46 pm 
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Gorilla

Joined: Wed May 22, 2013 5:03 pm
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Love it, am a big fan of Lalanne and the bodybuilders/ althetes from his era (Steeve Reeves being my fav). Are you into IF?


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 Post subject: Re: Keto Calisthenics
PostPosted: Tue Oct 13, 2015 3:35 pm 
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Yeah I love that era too! Lalanne is definitely my favorite though, although Reeves was outstanding. They had such simple approaches to eating and working out. I basically follow Lalanne's diet with Reeve's exercise routine.

I have been experimenting with IF the last couple of months, with the Warrior diet most recently. However, just today I went back to two meals exactly as I wrote above. I already can feel it being so much better for me. I'm less hungry during the day, and not suffering from heartburn at night lol.

So yeah, Breakfast is around midday and dinner's around 6pm. I suppose it's a 6-7 hour feeding window, but I can just have dinner if I really need to. The thing is, I think fasting all day raises my blood pressure, so doing 2 even meals a day seems better I think. Heck, you can't argue with Lalanne's results, 2 meals a day IF seems to work really well.

But of course I just do bodyweight for now, although I still do 3 full body routines a week with different exercises each time.

Push ups, leg raise, grip
Pull ups, squats, calves
Handstands, bridges, neck

(I also want to work in horizontal rows, dips and sprints somehow too)


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 Post subject: Re: Keto Calisthenics
PostPosted: Fri Oct 16, 2015 6:59 am 
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Woo hoo! Good news.

My wrists are healed.
My Foot got a clean bill of health.
I weight in my lightest this morning.
I'm set to start my new routine next week.
Also, I got got rid of ALL dairy today. If it comes from a cow, I no longer consume or support it!


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 Post subject: Re: Keto Calisthenics
PostPosted: Mon Oct 19, 2015 5:18 am 
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I'm Back Baby!
Pop ups: 2, 2, 2
Uneven Push Ups: 5 (both sides)
Block Jumps, 1, 1, 1, 1, 1, 1
Hanging frog raises: 10, 7
Fingertip push ups: 5, 5
One arm hangs: 38 seconds a side

Not a bad return to working out today. My left wrist was a little sore during the finger part but it eased out on set 2. I think working it a little actually helps it heal, anyway it was fine really. It was fun to progress to step 7 uneven push ups after 5 months of step 6, all I did today was "feel" out the exercise and focus on strength and stimulus. Next time it'll be for more reps. Have to go slow with it because I don't think my rotator cuff is used to the stimulus yet. If I'm going to work up to a OAHSP then I need a healthy shoulder lol!

Anyway, I started a fully vegan diet today, here's the menu if anyone's interested.

Breakfast: Oats, soy isolate, peanut butter, almonds, flax, chia, coco, 5 fruits

Dinner: Salad with 5 raw vegetables followed by...
Beans, rice, tofu, flax, chia, olives/avocado, kale/broccoli all in a home made tomato sauce.

Oh, and a b12/D/calcium fortified soy milk.

It comes to... 2150kcal with 130g protein, 20%p, 30%f, 50%c. That leaves me another 350kcal to play around with each day.

It's going to be real interesting to see what happens to my progress in exercise now. :D


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 Post subject: Re: Keto Calisthenics
PostPosted: Tue Oct 20, 2015 7:31 am 
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Cardio Day
15mins of HIIT Sprits.
Trifecta workout.

Yesterday was my first ever day of eating full vegan, holy crap...


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 Post subject: Re: Keto Calisthenics
PostPosted: Tue Oct 20, 2015 10:52 am 
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holy crap? lol...over what?


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 Post subject: Re: Keto Calisthenics
PostPosted: Tue Oct 20, 2015 2:20 pm 
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jmf wrote:
holy crap? lol...over what?

I just never thought I'd eat vegan for a whole day. I've lived a fair amount of time now and that was the first. It's actually quite easy.


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 Post subject: Re: Keto Calisthenics
PostPosted: Wed Oct 21, 2015 9:20 am 
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Resistance Day
Clapping Push Ups: 3, 3
Uneven Pull ups: 7, 7 (both sides)

Block Jumps: 1x6
Assisted Pistol Squats: 5 (both sides)
Straight Calf Raises: 50, 50, 50, 50

Good overall. I made intermediate standard on uneven pull ups and started pistols again. As soon as I build up to 20, 20 on the assisted version I'm currently doing (with two chairs) I'll make it harder until I get the proper pistol (with good form) without injury.


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 Post subject: Re: Keto Calisthenics
PostPosted: Wed Oct 21, 2015 2:20 pm 
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Skeering wrote:
I just never thought I'd eat vegan for a whole day. I've lived a fair amount of time now and that was the first. It's actually quite easy.


Indeed it is quite easy!


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 Post subject: Re: Keto Calisthenics
PostPosted: Wed Oct 21, 2015 2:54 pm 
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Manatee
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Your volume looks too low to realize any progress

_________________
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.


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