Hey! I just created this account so I'm sorry if I have not yet seen most answers that I might find in threads around here. Anyway, I'm going to ask for some tips right away!
I'm vegan, and I've been so for over 3 years. At the same time that I switched from vegetarian to vegan (in january 2009, after being vegetarian since I was 11 years old.) I also started working out with machines at a local gym + went straight edge.
The effect of no alcohol, vegan food and some training resulted in some weigth loss, from the 99-100kg of fat and little muscle, down to maybe 92-93kg, more muscles and lower BF%. Some time after this I started running a lot, and stopped going to the gym, which resulted in me going down to 86 kg, but losing a lot of muscle mass on the way. This kept going and last summer i dropped straight edge (several reasons, no need to take it in this thread if somebody wonders. still vegan though, ofcourse!), and i started kickboxing, and going to the gym a little now and then, still running almost every day. Went down to 82kg, still not much muscle mass for my weight tho.
Now to the deal:
December 2011, I realised that I won't ever be psychologically able to build any serious mass if I still have the body issues that I have, and I figured that I might as well try to get my BF% down, and then start over again with the gym when I feel better about myself. Said and done, I started my cutting down-period the 2nd of january. I'm on week 3 right now, and so far I've lost about 4 kg (81.6 -> 77.5), keeping the same muscle mass, losing a lot of liquid ofcourse.
A typical week for me looks like this:
Monday: gym - chest/shoulders/triceps for about 70-90 min. Trying to keep it basic, low reps and as heavy weights as I can take.
Tuesday: kickboxning 120 min + maybe some more cardio. If the boxing isn't too heavy that night, I might do a 5 km/30 min run.
Wednesday: gym - back/biceps 70-80 min + kickboxning 90 min.
Thursday: Resting day OR cardio/bas rutten mma workout 30-60 min.
Friday: gym - legs/calves/abs + kickboxning 120 min (sparring)
Saturday: Resting day OR cardio/bas rutten mma workout 30-60 min. Either I rest saturday or thursday.
Sunday: kickboxing 120 min
Usually, my food gives me about 1650 kcal and 135g protein / day. I never go over 1950kcal, or under 1400kcal/110g.
I'm 185 cm / 77.5 kg, so according to the Harris&Benedict-equation, I need about 3103 kcal/day to keep my weight.
The plan right now is to keep to this diet for at least 12 weeks, or maybe longer, and when I feel more comfortable about my BF%, I will go up in calories and change my weightliftingschedule some, and try to get some mass for some time, and then end with another cut-down just before the beach season. My goal is to look fit and have a rather low BF% while having some mass, but still not too much, since I want a lean body for the kickboxing. Would also like to get rid of my wide hips, and get some good looking abs.
I don't care that much about weight, but keeping it under 80 kg would feel good.
(Will probably post some before and after-pictures in that category when I've done some progress!)
Now to the questions:
What can I do better? Am I doing something wrong? Any other tips you have?
Would feel good to get some serious advices
All topics relating to health, diet, nutrition programs and any questions you might have about general health.
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