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Hi,

I am 21 and 6'0. I started working out at the start of June 2010 and weighed 153lbs. I looked like this:

http://img840.imageshack.us/img840/7848/060610frontveganbb.jpg

http://img594.imageshack.us/img594/9709/070610backveganbb.jpg

I tore the ligaments in my ankle mid November 2010 playing football (soccer). Up until this injury, I was going to the gym 4-5 times a week, working mostly chest and back, then having Saturday and Sunday as rest days. During this period, I did not follow any diet plan. Since the injury, I have not been able to travel very far, so I couldn't make it to the gym.

 

As of the 13th of December, I have started a new high protein low carb diet and a different workout program that works all muscle groups. The photos below were taken today (15/12/10):

http://img89.imageshack.us/img89/1806/121510frontveganbb.jpg

http://img338.imageshack.us/img338/5567/121510backveganbb.jpg

http://img96.imageshack.us/img96/4041/121510frontflexveganbb.jpg

I now weigh 156lbs and as you can see, there is a bit of improvement on the chest and back. My arms and shoulders however, are very small. With this new workout I hope to sort out this problem.

Cheers.

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Well, I only started it this week, so if anyone else can help me improve it then that would be great.

 

Morning: 1 scoop of Rice Protein with a bit of water and some soya milk.

 

2-3 hours later: 4 slices of Peanut butter on toasted white bread (maybe I should switch to brown bread? I am a student though so I need to use up all my food to save some pennys).

 

Lunch: Boil a handful of red split lentils, drain once cooked (only takes a few minutes). Add 1 tin of baked beans in sauce (e.g heinz) and 1 tin of black beans, chuck in some spices. Serve with homemade humous.

 

(I usually go to the gym sometime between 1pm and 3pm so I prepare another rice protein drink to take up the gym to have straight after my workout).

 

When I get in from gym: BIG handfull of nuts (mostly almonds this week).

 

Tea(or whatever people call the meal before supper): Vegetable curry with a small serving of basmati rice (maybe switch to brown rice? Again it's a money thing).

 

Before bed: Either a tin of baked beans or another handful of nuts.

 

Not sure if I am eating enough calories to put on muscle mass. I am 6'0 and weigh 156lbs with 12% body fat. Any help with my diet would be greatly appreciated.

Cheers.

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I'm using the vanilla flavour Sunwarrior raw protein powder. I was having a little trouble mixing it on my first day but now I have mastered it and it tastes very nice. However, I have never tried a protein powder before so I have nothing to compare it to.

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Good progress there mate. Diet looks solid; if you want to bulk up then you don't want a low carb diet & IMO what you're on currently is not low carb, so no problem.

 

You mention being a poor student, in which case I'd suggest you switch to a different protein powder! I'm sure the Sunwarrior stuff is good but it's insanely expensive; google 'myprotein' & get some stuff from there - much much better value.

 

What's your gym routine like?

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Not sure if I am eating enough calories to put on muscle mass
There's a simple test. Weigh yourself weekly, if you're not putting on weight every week you're not eating enough. Small portions of anything aren't good when you're trying to gain mass. Get some rice down yer throat!

 

I agree with James, get some brown rice protein from myprotein. It's cheap and it tastes great. Mix 30% with 70% pea for a better amino profile (though like you I often just mix the rice protein with soy milk, I love it!)

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Cheers guys.

What's your gym routine like?

This is the workout I am roughly following - http://www.muscleandstrength.com/workouts/10-week-mass-building-program.html

Haven't tried to do any leg yet with my ankle still being quite sore and lacking full movement in it.

The only trouble I am having is with my arms (mostly biceps) as they still seem very weak (I am only using like 5kg-7.5kg dumbells).

The snow in my area has closed my gym today so I am a bit pissed. Would it be alright to do the 3 workouts without the split in the middle as my gym will be closed christmas eve, christmas day and boxing day?

 

Mix 30% with 70% pea for a better amino profile

Sorry mate, could you explain this a bit? Is that 30% rice protein with 70% pea protein? So for every 1 scoop of rice protein, I put in 2 and a bit scoops of pea protein?

 

Thanks again for the support.

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IMO this workout is really not suitable for someone in your position. Splitting bodyparts into different days, plus then using high volume and isolation exercises, is generally regarded as a more advanced technique; there are plenty of folk (me included) who simply don't like this style of working out at any level & favour a more basic approach.

 

I reckon you need to follow a basic strength routine like Rippletoe (good summary written by the man himself here: http://www.t-nation.com/free_online_article/most_recent/who_wants_to_be_a_novice_you_do) & eat like a crazy bastard for long enough to add some decent mass. If this routine includes lifts you don't know how to do find someone who can teach you - heavy compound work is going to be so much more effective than endless isolation work.

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IMO this workout is really not suitable for someone in your position. Splitting bodyparts into different days, plus then using high volume and isolation exercises, is generally regarded as a more advanced technique; there are plenty of folk (me included) who simply don't like this style of working out at any level & favour a more basic approach.

 

I reckon you need to follow a basic strength routine like Rippletoe (good summary written by the man himself here: http://www.t-nation.com/free_online_article/most_recent/who_wants_to_be_a_novice_you_do) & eat like a crazy bastard for long enough to add some decent mass. If this routine includes lifts you don't know how to do find someone who can teach you - heavy compound work is going to be so much more effective than endless isolation work.

I agree with this 100%

 

Yeah I mix 7 parts pea, 3 parts rice in a bucket and just take a scoop from there.

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Workout A

1.Squat, 3 sets x 5 reps using the same weight

2.Press, 3 x 5 using the same weight

3.Deadlift, 1 x 5

4.Chin-ups, 3 x failure, 5 minutes rest between

 

Workout B:

1.Squat, 3 x 5 using the same weight

2.Bench Press, 3 x 5 using the same weight

3.Power Clean, 5 x 3 using the same weight

 

Would it be alright to do the dumbbell equivalent of each exercise for 2 weeks? The gym at my home town doesn't have a bar, but my term time gym has.

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  • 2 weeks later...

Just taken some new photos today (09-01-11) and put them next to my photos from June last year. I am pleased with my progress since I started my new diet and program at the start of december. I have also switched to the cheaper myprotein brown rice powder and pea protein mix. A lot of people dislike the taste of the pea protein from what I have seen in reviews. I simply add half a pint of water and down it in one with no problem. Anyway, roll on gym tomorrow!

http://img694.imageshack.us/img694/9449/010911vbbcomparisonfron.jpg

 

 

http://img267.imageshack.us/img267/7612/010911vbbcomparisonback.jpg

 

Cheers

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  • 4 weeks later...

Picture taken today (03/02/11)

Not much to report since I last posted. Been having a bit of a shit time with everything in the last week or so but I'm still at it. I am noticing my back and thighs growing very quickly though the picture doesn't really show it. Also, my bum is feeling more muscular. My ankle is now strong enough to do some jogging, and I have a friendly 5-a-side game with my housemates coming up in three weeks time. Still eating around 3500 cals a day. Maybe I should be eating more? I really need to try and find a place to weigh. I seem to have grown an extra chin as well.

 

http://img694.imageshack.us/img694/3930/frontflexh.jpg

 

Roll on squats tomorrow!

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  • 4 weeks later...

I weighed in this morning at 175lbs, meaning I have put on 19lbs since December 15th. I am so pleased with this. I am going to keep bulking up for a few more months. Playing my first game of footie since my injury (back in november) on friday. I am really excited to get back on the pitch but wonder how I will fair with my added weight? I've been doing 10k runs once a week for about 4 weeks now, but have been doing them in just over 45 minutes. Prior to my in jury, they would take just over 40 minutes. I will post on here after my football session on friday to tell you how I get on (to those who are interested!). I am starting to see a pretty big difference from the photo taken in december.

Anyway, hope you all had fine weekends.

Edited by tomc
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  • 2 months later...

Still at it. Weighed in at 178lbs this morning. Been losing my appetite recently as I have been feeling down. It is coming back slowly. This photo was taken from a festival last weekend (first drink this year - bad). I think I am coming along nicely

http://img171.imageshack.us/img171/7131/groez.jpg

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  • 1 month later...
  • 2 weeks later...

So, I have finished university and have moved back to my home town that has crap free weight facilities (no bench or a bar). I will not be able to carry on with Rippletoe’s starting strength :/

I am a bit lost as what to do now. I won't be able to get to a proper gym with a bar for about 2 months. I have quite a bit of excess fat from bulking. Do I cut now? Should I try a different workout that doesn't involve a bar? Any advice would be hugely appreciated!

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  • 6 months later...

Still at it. Still on starting strength. Here at some progress photos that I took earlier today. I had no idea that my back had gotten so big Vegan power.

http://img546.imageshack.us/img546/3052/frontcomparison.jpg

http://img692.imageshack.us/img692/2277/backcomparisong.jpg

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  • 1 month later...

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