Vegan Bodybuilding & Fitness

Hey my name is Tom and this is my 2nd post, ive been vegetarian for around 4 years and vegan for about 2.

Age- 21
Height - 183cm (6ft )
Weight - 75kg app
Location - East England (UK)

Ive just come off tour, which has involved a bad diet and strange eating patterns, with more than normal intake of alchohol, so hopefully now im home i should see some improvements in the next few weeks. was at the gym 2-3 days a week prior to tour.

I need to re weigh myself.

Let me know what you guys think, what you think i should do to improve.

I will post more info of diet and exercises, when i get back into the flow of normal life.

Hope all is well, Tom.

hello, Tom!
You should loose some weight and pay more attention on chest muscles. I struggled with mine, too and saw first improvements only when started with dumbbell chest presses. Regular barbell chest press did nothing for me.
And no more junk food and alcohol!
Generally, you have nice starting point!

hey bud were in the east of england are you?

and whats your goals just to tone or to try and get bigger?

but yeah as vege said good starting place better than most, better than i was when i first started training. if you wanna get bigger i wouldn't worry about loosing weight mate ur not fat, and concerntrate on your hole upper body ur chest looks to me like its in proportion to the rest of it all

ive lost alot of weight already, am still on the way down, was about 105kg at one point. gotta keep going!

Is there any way of showing me this exercise? a website or video? just so i know im doing it properly.

Thanks
Tom

@mitch 1991 i live near kings lynn, spend most of my time in norwich.

I would like to tone up first, and then get bigger, if thats achievable,

if you could recommend some workouts/exercises that would be amazing.

Cheers guys

erm i would get bigger first bud thats what im doing, because you always put a bit of chub on during a bulk, or at least i do. and nowrich haha i was up there a lil while ago.

i could put u on my workout been doing wonders for me put on alot of size during it and my strength has shot up in the past 10 months.

monday- chest and triceps
bench 6-8 reps 3 sets
dumbell raises 6-10 reps 2 sets
dips to failure two sets
close grip bench 10 reps 2 sets
skull crushers 10 reps 2 sets
cables one set max out

tuesday - legs
squat 10 reps 3 sets
leg press 10 reps 2 sets
leg curls 10 reps 2 sets
calfs 10 reps 4 sets

thursday - shoulders
military press 10 reps 3 sets
dumbell press 10 reps 2 sets
side raises 10 reps 2 sets
bent over raises 10 reps 2 sets
shrugs 10 reps 4 sets

friday - back
bent over rows 10 reps 3 sets
reverse grip cable pull down 10 reps 2 sets
normal pull down 10 reps 2 sets
deadlift 15 reps 2 sets
close grip curls 10 reps 2 sets
dumbell screw curls 10 reps 2 sets
cable curls max out one set

it might sound like you can do more and people always told me do like 15 sets per muscle group but really you don't recover for shit bud, this way your working alot of compound movements with some shapers (i think im no expert really) and iv gone from benching 100 Kilo for 8 to 145 KG for 6 easy after being on this program for 4 months

but also its all about diet, i would literally eat everything you can if you start gaining too much fat then cut a lil carbs and fat but only a lil and eat as much protien as you can, you can absorb only so much but if ur bulking isn't it better to have all the protien you can be absorbed and some left over than not getting as much as you can in?

best of luck bud hope this is helpfull

Well done on your weight loss to date. http://www.exrx.net/WeightExercises/Pec ... Press.html will show you a dumbbell bench press. That same site is excellent for showing all sorts of different lifts and exercises for particular muscles/groups.

This is what ive just started. only got 2 days of 3 as i havnt written the third yet


Day 1 Chest and Biceps

Bench press 3x8 @55kg
Incline DB press 3x8 @ 15kg
Decline smith bench 3x8 @ 40kg
EZ bar curl 3x8 @20kg + bar
Zotterman curl 3x8 @ 10kg
preacher curls 3x8 @10kg




Day 2 Back + shoulders + triceps

Single arm row 3x8 @ 30kg
Lat pull down 3x8 @ 55kg
Bent over rover 3x8 @ 40kg
Upright row 3x8 @ 20kg
Cable pull over 3x8 @ 20kg
Sit down row 3x8 @ 32kg
Skull crusher 3x8 @30kg
Cable pull downs @ 20kg


what do you guys think?

thats some good weights man, should be pleased with that!!!

its a great bunch of weights to start out at!!!

are the exercises ok?

should i just rotate this, or add another day?

thanks man. will keep you uptodate

i would add some days and break it up a tad think shoulders tris and back are all a bit much and you can't focus on them as much as you should but thats just me.

i still on a personal note do the split routine iv been on, gives u a proper good heavy workout but also allows your muscles time to recover

Hey guys, for i would post an update .
Been on a mostly RAW (app 95%) diet for probably the last 6 months.
Started back. Training hard!



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Let me know what you think and any suggestions

You have a good enough base so don't worry over loosing more weight.

Keep shit simple in the gymm, squat, bench, military press & deadlift. Checkout stuff like starting strength, don't over complicate things with fussy workouts. The trouble with most programs is that it's full of fluff & pointless assistance lifts. Training is about getting more bang for your buck & training smarter. People are under the impression you need to do something for everything, these people are not good to listen to. As an example why are you doing so many rows on back day & then more bicep work?


Keep it simple & effective. I'm also in uk