Vegan Bodybuilding & Fitness

Goal: Bulk up to 205, then cut to 200. Currently sitting at approx 192. Having a hard time putting on anything but body fat at this point. Natural body weight is around 150-160, so happy that I have put on this much so far.

Breakfast: builders bar, soy yogurt, snacking on almonds until lunch.
Lunch: Tofu and rice usually.
Snack: 25-30 gram protein shake, Nitro Fusion brand.
Dinner: pound of tofu, noodles, etc.
Currently Taking TBOMB II(test booster and estrogen suppressant) doubtful it's doing anything beyond wasting money, occasional creatine and glutamine with my protein shake, just to replenish.

Workouts are seperated into one group per day (chest, back, arms, legs, shoulders), 4-5 days a week for an hour at a time. Lately have been enjoying super sets, 8-10 really heavy immediately followed by a different exercise but same muscle for 10 reps. I do one set of 20 squats before every workout (read about an oldschool program called the squats and milk routine), do most lifts with free weights, etc. Roughly four different lifts for each group, 8-10reps, four sets.

At this point I have lifted myself stupid, and am mostly looking for tips beyond the "work harder eat more" sort, though anything is helpful, if you truly think that after peaking for a year, all I have to do is that. Any crazy supplements that have worked? I'll take anything as long as it's vegan.

Mon Chest., Started with one set of squats, 20 reps @ 185 then barbell bench super sets with dumbell fly. Try to do 2 full seconds on both contraction and expansion, so they are slow lifts.
185*10, 27.5 fly*10
185*8, 27.5*10
185*6, 27.5*10
165*8, 27.5*10

Cable pull up
50*10
50*8

Cable Pull Down
70*10
60*10

short work out, ran out of time.

TUES: shoulders:
Squat, 20*185

Push press (first time doing these)
95*8
95*8
95*8

Arnold press superset w/ lateral raise
45*10, 17.5*10
45*8, 15*10
45*6, 15*8
40*8, 10*10

seated back fly, mixed with peck deck just for fun.
120*10, 160*10
135*10, 180*10
135*10, 200*10

WED, Arms: counting 4 seconds for each rep.
Squats, 185*20

Dips
10
8
8

Cable curl
100*10 outside
120*10 inside
90*10 outside.

skull crusher, pressing it out for ten after each set.
65*10
75*8
75*8

Static incline curl
25*10
30*8
30*7

Thurs, Legs.

Leg Press
180*10 outside, 180*10 inside
270*10 outside, 270*10 inside
320*8 out, 320*8 in
270 *8 out, 270*8 in

seated calf raise
90*10
115*10
115*8
90*10

decline sit-up
50 reps
40 reps

lat pull down just for fun
165*8
150*8
150*6
135*8

Looks good!

One quick question - just wondering the reason for doing 20-rep squats on a daily basis. Typically, when I see people incorporate 20-rep squats, it's done as a single-set on leg day (ala the old "breathing sqauts" program where you take your 10 rep max and grind it out for 20, even if it takes 5 minutes to complete). Just wondering the reason for making 20-rep squat sets a warm-up each day - it's interesting to see, but I'm curious if all the effort that goes into them might be draining your strength for the following lifts.

Thansk a ton for the interest. I read about a program called the Squats and milk routine. Do one set of 20 squats, with a weight heavy enough that it is very hard to finish, almost to failure, and drink a ton of milk (soy for us obviously). The general theory behind it is that by working your largest muscle group first and close to failure, it kick starts the rest of your body's hormones to build muscle. I have gained roughly 5-10 lbs while on it, but I have also changed a good amount of other things while simultaneously doing the program, so can't 100% vouch for it. You think theres any credence to the theory? thanks.

Friday's workout was back, but I don't remeber everything, so we'll just call it good.

The "squats and milk" program is pretty much the same one that I was thinking of

Typically, I've seen it done as a once-per-week program, never seen anyone doing the squatting as a daily part before. Though, I'm sure that with the frequency that your body is definitely well-primed for squat mode from the regular abuse, so that's got to be a bonus

I've always heard great things about the program - my mental toughness for heavy high-rep squats sucks, though, so I've always been more of a low-rep guy myself.

Best of success with the training!

thanks a ton for the encouragement!!!!

TUES; Chest
Squats, 195*20 (terrible form towards the end.)

Dumbell Bench, super set chest fly, one arm at a time, while the arm at rest stays extended.
65*10, 30*10
70*8, 30*10
70*6, 30*8
65*6, 25*10

Decline dumbell
60*8, 25*10
55*7, 25*8
50*7, 20*10
45*6, 20*10

Incline Dumbell
55*8, 20*10
50*7, 25*10
55*6
50*6

Wed, Arms,
Squats, 20*185

seated curl
35*10
40*8
40*6
35*8

Tricep cable pushdown
80*9
70*10
70*8
60*8

Preacher easy bar curl
75*8
95*3, 75*3
75*6
55*6

Overhead raise
50*10
60*10
60*8
60*7

Thurs, whatever I felt like.
ran for 5 min, Squats 20*185

Arnold Press
50*10
50*8
45*7
40*8

Seated Row
180*10
195*8
195*4, 180*3
180*8

Upright row, superset with military press
75*10, 75*10
75*10, 75*8
85*10, 75*6

Weighed in at 194.5

Mon, Chest,
Squat Machine 320*20

Incline Barbell super set with dumbell fly
155*10, 30*10
175*7, 30*10
155*10, 30*10

decline cable pull
70*10
80*9
70*10

Flat Dumbell static bench, super set dumbell fly
60*6, 25*10
55*8, 25*5, 17.5*5
50*10, 20*10

Approx 36 pushups, until failure.

TUES Legs, Weight 194.1
run for 5 min
Squats:
10*45
10*135
10*155
8*185
6*195
5*205

Quad extension machine
100*10
100*10
100*10

Hamstring machine
105*10
90*10
80*10

calf raise machine
160*10
210*10
260*10

WED, shoulders
run for five minutes

smith machine squats
20*185

Arnold press super set with front/ lateral raise
45*10, 15*10
55*8, 15*10
50*8, 15*10

upright row
75*10
90*10
90*10

machine back fly
130*10
145*10
145*10

Friday, back and shoulders, don't remember what I did, but I clocked in at 197.9!!!! Epic for me, though I'm sure that I will have lost a few LBS over the weekend.