Vegan Bodybuilding & Fitness

This was very helpful. Thank you

I am surprised no one here mentions anything about the reps you do during a workout. It makes a massive difference, no pun intended!

Bulking:
Low reps high weight (5-8, max of 10) with plenty of rest in between sets will lead to massive bulking, especially if you hit back and legs. That comes at the cost of being cut. The low reps increase testosterone release. Good to do cardio at the same time because it's easy to gain too much weight in this phase. The body will insist on putting on more fat weight, and if you starve yourself, it won't put on muscle.

To cut, you lower the amount of weights, and you bump reps from 5-10 to 15-20, and as little rest as possible in between sets, keeping your heart rate up. The failure here feels totally different - it's a complete burn feeling, whereas failure in bulking doesn't burn, the muscle just stops working. And don't do cardio the same day because it's a recipe for over-training. This type of workout kicks HGH into high gear, i.e. human growth hormone, and this is the ticket to get ripped. Your metabolism goes way up, and with it, you may also have reduced appetite - not eating enough will also put you on the edge of over-training. You really need to monitor the resting lying down/standing pulse ratio, because over-training means an overload of cortisol, which means fat retention.

If you alternate between these two modes in small intervals, you'll actually gain better and leaner overall. So 2-3 weeks bulking, 1-2 weeks cutting.

I would prefer squat jump one of the best cardio exercise. Helped me a lot to reduce the extra body fat from my body

how many or for how long?

I am still confused over my cardio needs. I'm working out twice a week and told to powerwalk cardio everyday (heart rate 130bpm), but it doesnt seem to be working. current bf is 14%, trying to get down to 10%. Can someone suggest an alternative? Thanks

Are you using a heart rate monitor to check?
Some say that it really helps to have an accurate one, never tried myself though.

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good post Daywalker!!! You have written in very well and understandable language.What I want to ask is I hate waiting 48 hours to work on the muscle groups, instead I just wait 24 hours. I heard it is counter productive because muscles need time to heal but If I drink casein protein or muscle milk, would it okay to work the same muscle groups everyday?