Only for skilled vegan bodybuilders!

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natrus
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Only for skilled vegan bodybuilders!

#1 Postby natrus » Thu Sep 24, 2009 5:25 pm

Hi Guys,
I want to become a vegetarian bodybuilder, I'm 27 thus, in order to create a diet, I need your advices! :mrgreen:
That's me few days ago.

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My current level of activity is very sedentary, I'm a student and I spend most of the day sitting on a chair.
Since Two weeks I've started a very soft lifting programm, three times per week, I spend in the Gym approximately 1 Hour and half each time.
I've used Harris-Benedict formula to calculate my calories exependiture, It's about 1900.44 kcal/day.

My questions are:
1) At your opinion what's my body type?
2) Should I increase my calorie amount in order to gain lean mass (and a small percentage of fat) OR decrease my calorie level and lose fat (and a small quantity of muscles too)?
3) Any general advices?

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Re: Only for skilled vegan bodybuilders!

#2 Postby vladamiraaron » Thu Sep 24, 2009 6:57 pm

Find some free weights (dumbells, barbell etc.), a pullup bar and then start a full body routine 3 days a week focusing on major muscle groups. Focus on squats, deadlifts, military press, bench press, pullups and bentover rows. Start with weight you are comfortable with and do 2-3 sets, 8-12 reps with a 90 second rest between sets. Alternate pullups and bentover rows every so often and do the same with deadlifts and squats and military press and benchpress. Increase the weight every week or so. In the days between weight training do 20-30 minutes of light cardio. Eat 200 calories less than maintenence and if you aren't losing body fat in a month or two then drop a couple hundred more calories and up the cardio intensity a bit and then re-evaluate. Eat 1-2 grams of protien per lean body mass. Go easy on crap and processed foods. Eat clean. Sleep 8 hrs per night and take a day or two off a week for recouperation. When you cannot progress any farther with the weight increase then drop back down 20% or so and start working your way back up. Re-evaluate after 6 months. If it's working for you then keep it up or mix it up with a split routine for fun and progress and add some isolation exercises such as tricep extentions, bicep curls, lateral raises, calf raises etc. Alternate between a full body and split routine every so often. Never stop squating and deadlifting. Avoid machines if possible. There is no one way.
When you get to a look you find acceptable then think about adding greater mass. Lift heavier and start eating clean and well above you maintenence calories. Lift heavy and do limited and moderate cardio. Use http://www.fitday.com for free to log your diet and keep an online training log here. Just my 2 cents. Ask a lot of different people too, probably get some different answers. ! Good luck!

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RawMan
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Re: Only for skilled vegan bodybuilders!

#3 Postby RawMan » Fri Sep 25, 2009 5:46 am

Ciao :D
Visto che sei italiano evito l'inglese :lachmal:
Le formule esatte per il calcolo sono queste.

massa
33xkg di peso +10 o 15% (totale calorie giornaliere che devi assumere)
il 50 % carbo
2 gr di pro per kg di peso
il resto grassi (preferibilmente quelli insaturi)

low-carb
24xkg di peso+10%
120 gr di carbo
2 gr di pro per kg di peso
il resto grassi (preferibilmente quelli insaturi)

Come somatotipo così a occhio e croce credo tu sia un ENDOMORFO.

Visto che sei nuovo ti consiglio di pensare principalmente ad avere un buon introito proteico a colazione, a pranzo e a cena.
Con il tempo poi riuscirai da te a fare 6 pasti corretti.
Per quanto riguarda l'allenamento per mettere su massa la regola principale è cercare di aumentare il peso con cui ti alleni, utilizzando una manciata di esercizi multiarticolari.
In definizione conta maggiormente la diminuzione di calorie introdotte.
Qui dovrai cercare di non diminuire di troppo il peso sollevato.
Il cardio (aerobica) aiuta a velocizzare i tempi di dimagrimento.
Infine sempre in definizione si inseriscono gli esercizi monoarticolari o di isolamento. (c'è gente che li usa pure in massa)
Ciao :D

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Re: Only for skilled vegan bodybuilders!

#4 Postby vladamiraaron » Fri Sep 25, 2009 9:31 am

Besides using www.fitday.com for your diet log I've also found this calculator helpful: http://michaelandkendra.com/PhysiqueFX/bmr.htm , Ignore the silly pictures.

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natrus
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Re: Only for skilled vegan bodybuilders!

#5 Postby natrus » Fri Sep 25, 2009 4:28 pm

To RawMan: Grazie sei stato utilissimo! Che bello vedere almeno un altro italiano! :D Da quanto segui una dieta vegetariana? Che risultati hai ottenuto? Ma soprattutto come hai sostituito la carne?

To vladamiraaron: Thanks man, I'm going to download FitDay. After I try it I'll tell you!

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RawMan
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Re: Only for skilled vegan bodybuilders!

#6 Postby RawMan » Mon Sep 28, 2009 1:02 am

Ehehehe :lol:
Saranno 10 anni.
I risultati sono stati i medesimi che avrei ottenuto con una dieta onnivora.

Chiaramente non arrivo a mangiare 2g di proteine per kg di massa magra come consigliano, mi uscirebbero dalle orecchie :lachmal:

Non mi è molto chiaro se vuoi essere vegetariano o vegano.

In ogni caso per farti un esempio 40g di pasta e 135g di legumi arrivi a 30g di proteine precisamente uguali sotto il profilo degli amminoacidi di quelle della carne.
:D

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Re: Only for skilled vegan bodybuilders!

#7 Postby natrus » Wed Sep 30, 2009 3:59 pm

Grazie RawMan delle dritte!
Praticamente abbiamo monopolizzato in italiano questo topic :)
Al momento sono vegetariano, quindi consumo ancora latticini (non latte però) e uova.

Visto che ci siamo mi consigli qualche abbinamento alimentare per arrivare ad una buona dieta? Oppure qualche libro che hai trovato utile e chiaro.
Tu per esempio quanto e cosa mangi di preciso?

Inoltre ti chiedo, secondo la foto che ho postato, mi consigli di creare un surplus di calorie oppure un deficit?

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RawMan
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Re: Only for skilled vegan bodybuilders!

#8 Postby RawMan » Wed Oct 07, 2009 1:06 am

E' si non ci smentiamo :)
Ehm la cosa migliore sarebbe... prima dimagrire e poi iniziare il periodo di massa, ma è una scelta che si fa se hai intenzione di seguire una dieta sette giorni su sette anche in massa.
Ti consiglio di iniziare a far muscolo... cioè allenandoti, aumentando un pò alla volta il tuo apporto proteico. :popcorn:
Io ti consiglio per la mattina di farti uno shake con latte e proteine, perchè è il metodo più veloce.
Come fonte proteica alternativa ti consiglio gli albumi con formaggio tipo il taleggio fino a quando non diventi vegano.
Oppure le bistecche di soia valsoia oppure il seitan con i piselli.
Infine se non soffri di flatulenza cereali in chicco o pasta e fagioli.
Anche la frutta secca è una buona fonte di proteine e ti aiuta a incrementare le calorie.
Ciao :D

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Frank_Giordano
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Re: Only for skilled vegan bodybuilders!

#9 Postby Frank_Giordano » Mon Aug 16, 2010 11:51 am

ciao Rawman,
Sono passato alla dieta vegana 6 mesi fa, ho 41 anni e sono alto 1,80.. . ho perso peso e muscoli ed è aumentato lo strato adiposo nell'addome , da 71 kili sono sceso a 69kili.. evidentemente c' è qualcosa di sbagliato ..sai darmi qualche consiglio?

la mia dieta composta da 2 pasti principali, 1 colazione e 2 spuntini giornalieri comprende:
frutta e verdure crude, cereali integrali e legumi cotti o germogliati e assunti in insalata, avocado, frutta secca, burro d'arachidi, patate, zucca, fiocchi d'avena, tofu, seitan, latte di soia, di mandorle, di riso e d'avena, farina di carruba, pasta integrale e pane integrale in quantità moderate, pizza bianca senza mozzarella 1/2 volte a settimana..ti ringrazio anticipatamente

Frank

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Re: Only for skilled vegan bodybuilders!

#10 Postby mizzourunner » Wed Aug 18, 2010 2:17 pm

wow I wish I could read this thread! :x

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vege
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Re: Only for skilled vegan bodybuilders!

#11 Postby vege » Wed Aug 18, 2010 2:52 pm

Ja ništa ne razumem...

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Re: Only for skilled vegan bodybuilders!

#12 Postby Strategist » Thu Aug 19, 2010 7:22 am

English ? LOL
The best of Mariusz Pudzianowski
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HCPinGviini
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Re: Only for skilled vegan bodybuilders!

#13 Postby HCPinGviini » Thu Aug 19, 2010 11:54 am

I think it would be the best to summarize in english, what you're saying. :) It would at least be polite to do so.

Benvenuto, natrus!

And I wish I could understand italian better. I have only studied the basic "Hi, my name is **, I'm from Finland. You have a nice butt."

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Re: Only for skilled vegan bodybuilders!

#14 Postby Frank_Giordano » Fri Aug 20, 2010 8:27 pm

hello Mizzourunner, Vege, Strategist and Hi beautiful HCPinGviini from Finland

Sorry if we made this little speech in Italian .. I translate for you in English the question who I asked to Rawman:

I switched to the vegan diet six months ago, I'm 41 years old and I'm 1.80 tall .. .I have since lost weight and muscles and increased fat in abdomen, I went down from 71 kilos to 69 kilos.. obviously there 's something wrong in my new diet .. who can give me any advice?

my diet consists of 2 main meals, 1 breakfast and 2 snacks per day includes:
raw fruits and vegetables, whole grains and vegetables cooked or sprouted and made into salad, avocado, nuts, peanut butter, potatoes, pumpkin, oatmeal, tofu, seitan, soy milk, almonds, rice and oat flour, carob, whole wheat pasta and bread in moderation, pizza without mozzarella cheese 1 / 2 times a week ...

thanks a lot

Frank

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Re: Only for skilled vegan bodybuilders!

#15 Postby jcdenton » Sat Aug 21, 2010 2:10 am

Frank_Giordano wrote:hello Mizzourunner, Vege, Strategist and Hi beautiful HCPinGviini from Finland

Sorry if we made this little speech in Italian .. I translate for you in English the question who I asked to Rawman:

I switched to the vegan diet six months ago, I'm 41 years old and I'm 1.80 tall .. .I have since lost weight and muscles and increased fat in abdomen, I went down from 71 kilos to 69 kilos.. obviously there 's something wrong in my new diet .. who can give me any advice?

my diet consists of 2 main meals, 1 breakfast and 2 snacks per day includes:
raw fruits and vegetables, whole grains and vegetables cooked or sprouted and made into salad, avocado, nuts, peanut butter, potatoes, pumpkin, oatmeal, tofu, seitan, soy milk, almonds, rice and oat flour, carob, whole wheat pasta and bread in moderation, pizza without mozzarella cheese 1 / 2 times a week ...

thanks a lot

Frank


has your workout routine changed any? anything else changed (apart from diet)? food options sound well enough.
formerly known as xzebrasx.


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