Vegan Bodybuilding & Fitness

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 Post subject: Lots of questions from a newbie
PostPosted: Sat May 14, 2005 4:04 pm 
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Rabbit

Joined: Sat May 14, 2005 3:53 pm
Posts: 44
Hello,
I'm very excited to have found this site. I'm a 27 year old female who's 5'10 1/2 inches and 135 pounds. I would like to lose another 5-10 pounds and tone up a lot. I walk on the treadmill between 30-90 minutes 5-6 days a week and do some light strength training 5 days a week. I have been doing this for 6-7 weeks and can't see a difference in my body at all. I don't want huge muscles or anything my goal is to look something like this lady

http://michelleberger.com/index.html

How do I go about that? I'm not new to fitness (running,walking, etc) but I am new to bodybuilding/strength training. Thanks for any tips at all. And thanks for this great site.


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 Post subject:
PostPosted: Sat May 14, 2005 4:34 pm 
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Elephant

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 1448
Generally a 12 to 15 rep range for you would be a good amount. Since you do strength training 5 days a week, its better to get the form of each exercise down first. Dont lift a lot just yet. For example, use the bar for the bench press and get that technique down. Same as for the rest of the body.

I saw taht lady that you posted the link to. THere are many girls that are really strong yet have a great physique: http://www.t-nation.com/findArticle.do? ... ody_118vix

Her bench press is 285 last time I checked, and that was a while back. SHe also takes no steroids. As you can see, bodybuilding wont give you huge muscles necessarily. It is all a science. Lifting heavy can either be achieved through neuralogical adaptations or muscle fibers. The more muscle you have, it will burn more fat. A lb of muscle burns about 35 calories while a lb of fat burns 2. It is beneficial to gain muscle. Light training will result in a plateau (meaning you can get any higher) sooner or later.

Also how is your nutrition like? Nutrition plays a really big factor in this.

Feel free to list everything such as nutrtion, workout schedule, etc on here. It would be better to do this so I can see where you are deviating (if you are) and I can help you more extensively. Feel free to ask any questions you have.


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 Post subject:
PostPosted: Sat May 14, 2005 7:14 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21019
Location: Austin, TX
Hey NaturalBlonde,

Thanks for joining our group! We've had this site around for about 3 years now but the Forum is brand new, not even 3 weeks old yet. It is great to have you here.

I'm just about to head off to the gym and then visit my Dad, but I'll get back with you soon. Kollision and others on here are great about answering questions.

All the best,

_________________

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


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 Post subject:
PostPosted: Sat May 14, 2005 8:17 pm 
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Rabbit

Joined: Sat May 14, 2005 3:53 pm
Posts: 44
Thanks for the info Kollision. And thanks for the welcome and the site Robert. The main thing I want is the abs and arms of the lady I mentioned earlier.
http://michelleberger.com/index.html

How hard is it to get abs? I think 135 is a healthy weight for my height but I have so much fat on my stomach still :( It's my problem area. I'll try to tell you alittle more about what I do as far as diet and nutrition goes. For the past two months i've been following the plan 5 factor fitness. A few friends tried it and had great results but I haven't seen much of a difference yet. The meals are pretty much the same things everyday. Here's a two day meal plan so you can see the sorta things i'm eating.

Day 1
Breakfast - Kashi cereal add blueberries and soy milk
Snack- Soy Protein Shake
Lunch - slice of bread w/veggie turkey and lettuce tomato on top
Snack 2-brown rice cake w/ veggie salami fat free mustard
Dinner-1/3 of protein (tempeh,) 1/3 of steamed veggies, 1/3
of spinach

Day 2
Breakfast-same
Snack-same
Lunch-pizza

pizza recipe
ezekial flourless wrap
3 tablespoons of tomato sauce
1 tomato
6 veggie pepperonis
1/2 cup soy cheese

Snack 2- 1/2 apple and slice of soy cheese
Dinner-Veggie sausage patties for lean protein and side salad

Fitness plan
Monday-Fri 30-90 minutes on treadmill

Strength plan
Mon-Fri I lift 12 pound weights :oops: In the reps mentioned below

Mon -3 sets of 30 reps of dumbbell chest flies
and dumbbell tap squats
5 reps of 10 upper body crunches

Tue-3 sets of 30 reps single arm dumbbell row and dumbbell stiff-legged deadlift
5 reps of 10 dumbbell lateral flexion/extension

Wed- 3 sets of 30 reps dumbbell chest press and dumbbell lunges
5 reps of 10 lower body crunches

Thur-3 sets of 30 reps of seated db shoulder press and db pullovers
5 reps of 10 upper body twists

Fri- 3 sets of 30 reps dumbbell hammer biceps curl and db lying triceps extension
5 reps of 10 double crunches


Does anyone have a better plan? Should I be eating more or eating less? Working out more or less? Sorry for all the questions but I admire you all :) Thanks so much for any and all advice.


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 Post subject:
PostPosted: Sat May 14, 2005 10:25 pm 
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Elephant

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 1448
Hello Naturalblonde, Im sorry I didnt welcome you but went straight to it. Welcome to this forum :D Abs are a tough area because it is one place where there are a lot of fat deposits, same as the thighs. Some people struggle with that area even at 10% body fat.

First we need to know your body fat percentage. Do you know where you could get this done?

135 is a good weight and is definitly not anoerexic. Following meal plans that are static (meaning they are one way and dont change) is not really good because this goes against the Principle of Individual differences. One plan may work for one but not the other. Reasons being body type, genetics, how your current exercise and diet is, etc. I looekd over your meal plan and its hard to say if its good or not, seeing that I dont have the macronutrients (carbs, proteins, fats) there as well. Its good to make it a habit of looking at calories and such especially when dieting to get toned and cut.

I personally think that your strength training is in need of a makeover. First of all, seeing that you are starting weight training, you should start off with the gym about 3 times a week for resistance training. Do full body exercises (squats) whereever possible and workout the entire body in one day. Focus on getting the technique down. If its too hard to do a arm curl with proper form, use the cable machine curl or have a partner to assist in the motion and work your way up. Same with the bench press. If it is hard to balance the bar, use the smith machine (the bar on the machine) or a partner.

Heres a good example:

Quote:
1-3 Week Full Body

Leg Press 10-15 2 Sets
Incline Bench Press 8-10 2 Sets
Concentration Dumbbell Curl 10-15 2 Sets
Machine Shoulder Press 10-15 2 Sets
Tricep Cable Extension 10-15 2 Sets
Lat Pulldown 10-15 2 Sets
Crunches 25 3 Sets
Leg Curl 10-15 2 Sets
Bench Press 10-15 2 Sets
Sitting Dumbbell Curl 10-15 2 Sets
Standing Calf Raises 10-15 2 Sets


I hope that this information helped. Again feel free to ask questions, there are people like Rob and others that are good in this field :D Again sorry for not welcoming you the first time, welcome mate!


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 Post subject:
PostPosted: Sat May 14, 2005 10:43 pm 
Offline
Rabbit

Joined: Sat May 14, 2005 3:53 pm
Posts: 44
My scale tells body fat and i'm really ashamed to tell you what it is. This is very :oops: but it was 17 last I checked. So what is a good calorie range for me to try to eat daily if i'm trying to lose weight/ lose body fat and get tone? And what are some good workouts I can do at home? I have a small home gym that I prefer to workout in instead of going to a real gym. I know I must sound really dumb to all of you but i've always been fairly thin so i've never really cared about working out much. I've only recently starting getting into the whole fitness and bodybuilding stuff. Thanks for the welcome and for everything else :)


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 Post subject:
PostPosted: Sat May 14, 2005 11:50 pm 
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Elephant

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 1448
No need to be embarresed naturalblonde, that just makes the effort worth while. BTWIm prolly more than that since Im bulking so dont feel alone :D As for a good calorie range lets first see how much your body burns at rest.

This is called Basal Metabolic Rate (BMR). This is the amount of calories you burn while at rest such as lying down, however not asleep.
Quote:
Step 1: Convert bodyweight to kilograms

Pounds / 2.2 = kg

135 / 2.2 = 61.4

Step 2: Calculate equation

Men: 1.0 x bodyweight (kg) x 24
Women: 0.9 x bodyweight (kg) x 24

0.9 x 61.4 x 24 = 1326.24

Step 3: Determine lean body factor

Lean factor 1 for women 14% to 18% bodyfat. The multiplier is 1.0

Step 4: Calculate BMR

number from step 2 x lean factor multiplier

1326.24 x 1.0 = 1326.24 Calories


So you burn around 1326.24 calories while at rest. Now we need to find out how much calories you need to consume. Seeing that you run for that amount of time I'd say you are a moderate fitness buff.


Quote:
Daily Caloric Expenditure

BMR x Fitness Level (1.65 for moderate fitness buff)

1326.24 x 1.65 = 2188 Calories


So your BMR is 1326.24 and Daily Caloric Expenditure is 2188 Calories. You could start with a 1-2-3 Ratio, meaning 1 part fat, 2 part protein, 3 part Carbohydrates. Ill leave this for now, just in case you have questions.


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 Post subject:
PostPosted: Sun May 15, 2005 10:14 am 
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Rabbit

Joined: Sat May 14, 2005 3:53 pm
Posts: 44
So you think I should eat around 2,188 calories a day? I usually only eat 1,000 - 1,500. If i'm not losing weight on that low amount of calories a day will I lose any on a higher calorie diet? And what does the 1 part fat, 2 parts protein, 3 parts carbs mean? I mean in a meal what would that look like? Thanks again for all the help. I'm very new to all of this can't you tell :)


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 Post subject:
PostPosted: Sun May 15, 2005 2:32 pm 
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Elephant

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 1448
On a very basic level, 1 part fat, 2 part protein, and 3 part carbs are comprised in the 2,188 calories. Lets start with the 3 part carbs. Divide 2,188 by 2, which would be 1094. 1094 would be considered 3 parts, since in total there are 6 parts. Now lets divide 1094 by 3 so we can see how many is in 1 part. 364.6 would be 1 part. So 1 part fat would be 364 calories. 2 part protein would be 364x2, which is 728 calories.

1 Part fat = 364 Calories
2 Part Protein = 728 Calories
3 Part Carbohydrates = 1094 Calories

Your diet should consist of that many each. Heres how many calories per gram of each macronutrient

1 gram of fat = 9 Calories
1 gram of protein = 4 Calories
1 gram of carbohydrates = 4 Calories

Seeing that you usually eat 1,000 - 1,500 calories may seem good, but at the same time how much calories is coming from where? Also your level of fitness. If you workout too intense, the body turns into a catabolic state and holds back from releasing things. It is correct however when they say you need to burn more calories than you consume.


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 Post subject:
PostPosted: Sun May 15, 2005 4:58 pm 
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Rabbit

Joined: Sat May 14, 2005 3:53 pm
Posts: 44
I'll try for awhile with a 2,188 calorie diet with the 1,2,3 thing and see how that goes. Thanks for all the help. If you think of anything else please let me know. :D


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 Post subject:
PostPosted: Sun May 15, 2005 5:07 pm 
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Elephant

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 1448
You are welcome, any time natural blonde. Remember you have to burn more calories than you take in. There is one more to this, the Zig Zag approach. Do you want to lose fat but gain total bodyweight and gain muscle or lost fat and lose total bodyweight and gain muscle or lose fat and gain muscle but stay at same bodyweight?


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 Post subject:
PostPosted: Sun May 15, 2005 8:13 pm 
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Rabbit

Joined: Sat May 14, 2005 3:53 pm
Posts: 44
I'd like to lose fat and lose total bodyweight and gain muscle. I'd like to get to about 125-130 and get more muscle. But i've been having a terrible time getting below 135. I've been trying to lose 5-10 pounds for months and nothing. Tell me what to do and i'll do it :) Thanks again you're really helpful.


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 Post subject:
PostPosted: Mon May 16, 2005 7:31 am 
Offline
Rabbit

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 172
Location: Louisville, KY
naturalblonde wrote:
I'd like to lose fat and lose total bodyweight and gain muscle. I'd like to get to about 125-130 and get more muscle. But i've been having a terrible time getting below 135. I've been trying to lose 5-10 pounds for months and nothing. Tell me what to do and i'll do it :) Thanks again you're really helpful.


I am opposite of you, I am having a terrible time trying to get ABOVE 170!


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 Post subject: 20-Minute Aerobics Solution™ — The Official Body-for-LIFE Ca
PostPosted: Mon May 16, 2005 10:36 am 
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Elephant
User avatar

Joined: Wed May 04, 2005 3:33 pm
Posts: 2293
Location: Pittsburgh, Pennsylvania
Hi NB, I would really reccomend some more intense cardio. I don't think walking is going to get the results you want. Your diet looks very clean, but you may in fact need to add more calories. If you go too low your body goes in to starvation mode and holds on to fat, making it almost impossible to lose.

I have had great success in the past using the Body for Life program. Below is from www.bodyforlife.com I know Rob and Ash both have some experience with Body for Life style of training as well.

Image

1. Warm up the first 2 minutes at Intensity Level 5
2. Minutes 2-3 move from Intensity Level 5 to 6
3. Minutes 2-6, 6-10 and 10-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
5. Minute 20 cool down to Intensity Level 5 for one minute.

Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day.


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 Post subject: Re: 20-Minute Aerobics Solution™ — The Official Body-for-LIF
PostPosted: Mon May 16, 2005 12:56 pm 
Offline
Rabbit

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 172
Location: Louisville, KY
michaelhobson wrote:
Hi NB, I would really reccomend some more intense cardio. I don't think walking is going to get the results you want. Your diet looks very clean, but you may in fact need to add more calories. If you go too low your body goes in to starvation mode and holds on to fat, making it almost impossible to lose.

I have had great success in the past using the Body for Life program. Below is from www.bodyforlife.com I know Rob and Ash both have some experience with Body for Life style of training as well.

Image

1. Warm up the first 2 minutes at Intensity Level 5
2. Minutes 2-3 move from Intensity Level 5 to 6
3. Minutes 2-6, 6-10 and 10-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
5. Minute 20 cool down to Intensity Level 5 for one minute.

Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day.



Is that the same basic thing as hiit training?


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