Second opinions needed

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Insipricated
Finch
Posts: 2
Joined: Wed Apr 13, 2016 1:50 pm

Second opinions needed

#1 Postby Insipricated » Wed Apr 13, 2016 2:20 pm

Hey everyone, I'm new on Vegan Body Building. (I would have posted in the introduction board, but I have a lot of questions regarding Lifting & diet so thought I'd ask here, thanks.)

I'm currently 19 years old, (20 in one month) and have been Vegan for 3 years. I used to train on and off but now I'm very committed to the gym and was just looking for some opinions on my training routine and diet.

I've been at my current gym for 1 month so far and have managed to gain 3.5kg of muscle mass. Currently weighing in at 80.5kg in the mornings but the exact same at night, so I need too increase my intake I think. (aiming for around 95-100kg)
I'm 195cm tall.

My current training routine is:

Mon: Shoulders -
(week 1&2)
Dumbbell shoulder press
Side lateral rises
front rises
shrugs
(week 3&4)
Seated barbell press
Upright row
Straight arm pull down
Dumbbell shoulder press

Tues: Chest -
(week 1&2)
Flat Dumbbell press
Cable flies (high to low)
Incline barbell press
Machine flies
(week 3&4)
Incline dumbbell press
Cable flies (high to low)
Flat barbell press
Machine press

Wed: Back -
(Week 1&2)
Lat pulldown
Seated row
bent over barbell row
Single arm machine row
Light deadlifts
(week 3&4)
Lat pulldown
Bent over dumbbell row
Seated row
Single arm dumbbell row
Light deadlifts

Thurs: Arms -
(week 1&2)
Alternate dumbbell curls, tucked elbow
Hammer curls
Reverse grip barbell curl
Rope cable curls
------
Triceps pulldown (rope)
Seated, overhead dumbbell extension
Standing, overhead cable pull
Triceps pulldown (bar)
(week 3&4)
Generally the same, but superset a biceps and triceps workout

Fri: Legs-
(week 1&2)
Squats
calf rises
lunges
calf rises
leg press
(week 3&4)
Sumo squats
calf rises
lunges
calf rises
leg press

Sat: Chest&triceps (Light) -
(week 1&2)
Flat bar press
incline dumbbell press
Cable flies (high to low)
-----
Dips
Triceps pulldown (rope)
Overhead dumbbell extension
(week 3&4)
Super set chest and tri workout

Sun: Back & biceps (light) -
(week 1&2)
seated row
Bent over row
lat pulldown
----
Bicep curls, barbell
hammer curls
rope cable curls
(week 3&4)
Superset back and Bi workout

Okay so that's generally my workout, I don't do HEAVY deadlifts because I work where I'm constantly bending and need to strengthen my lower back before I even think of trying harder, or else I'll hurt myself.

My diet is generally the same most days (meal prep)

5am - breakfast
250g tofu, cherry tomatoes, spinach, spices
1TBS peanut butter

9am - first lunch break at work
Mashed potato, broccoli, carrots & sweet corn (600ml container worth)
Spaghetti with vegan butter & himalayan salt (600ml container worth)

12pm - second lunch break at work
Generally the same thing

2:30pm - After work
Small & quick snack, straight to gym to beat traffic

4pm - Post workout
Protein shake (30g protein, 2g carbs, 1g fat)

4:30pm - post workout meal
1 cup of white rice, cooked in vegetable stock and himalayan salt
banana & mango smoothie with soy milk

5:30-6pm
five teaspoons of peanut butter

7:30pm - before bed meal
1 cup of white rice, cooked in vegetable stock and himalayan salt

That's generally my day to day diet. I also take a multivitamin, flaxseed oil tablets & magnesium tablets

If there's anything I should take out or add PLEASE let me know. ALL opinions are welcome and I'd love to hear some feedback, whether it's negative or nice.

Fujin
Rabbit
Posts: 11
Joined: Thu Apr 07, 2016 5:29 am

Re: Second opinions needed

#2 Postby Fujin » Sat Apr 16, 2016 7:36 pm

Many may argue the effects of tofu but i dont personally think its a good bodybuilding food for vegans because of its effect on estrogen.
White rice isnt so nutritious, try brown rice and yellow peas (Complete protein meal). have some avacado once in a while as well as sweet potatoes.
Shoulders before chest day may not be wise. shoulders are involved in most chest exercises so you dont want them to be dead on chest day or you wont be able to lift as much. Get good rest and keep at it.

1 month is wayyy to short of time to be looking for gains especially if your just starting out.

hope this helps

Insipricated
Finch
Posts: 2
Joined: Wed Apr 13, 2016 1:50 pm

Re: Second opinions needed

#3 Postby Insipricated » Sun Apr 17, 2016 12:09 am

Fujin wrote:Many may argue the effects of tofu but i dont personally think its a good bodybuilding food for vegans because of its effect on estrogen.
White rice isnt so nutritious, try brown rice and yellow peas (Complete protein meal). have some avacado once in a while as well as sweet potatoes.
Shoulders before chest day may not be wise. shoulders are involved in most chest exercises so you dont want them to be dead on chest day or you wont be able to lift as much. Get good rest and keep at it.

1 month is wayyy to short of time to be looking for gains especially if your just starting out.

hope this helps



Alright sweet, I'll drop the tofu and start adding brown rice & yellow peas to my diet.

I'll give shoulders a go later on in the week and see how it goes, that never even crossed my mind, thanks for that.


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