Vegan Bodybuilding & Fitness

Hi guys,

Sawyer here.
First off a big hello to all my Vegan brothers and sisters.

I've basically come here because i feel weak. And am sick of my body. I basically have skinny arms and belly fat. I feel terrible.. I'm embarrassed to wear t shirts because you can see my arms, with a sweater i kind of look "stocky" But when my arms are on show it gives it away. I want to look good for my girl. We're long term partners.. I know she likes big arms like Ryan gosling etc..

I just dont know where to start. Im to self concious to join a gym so it will have to be home weights.
Plus i'm so confused about protien (supplements)etc. im worried it'll have a bad effect on my body. I suffer from harmless heart palphitations.

My goal is to have great biceps and tri ceps.
Any idea of how much protien i'd need to do one of each of those muscles workouts a night?

Id appreciate any advice, you've no idea how much i'm grateful for help.

Welcome aboard Sawyer!! You can check out some of the training blogs to get an idea about home routines. As far as protein goes I am sure one of the guys will jump in on that because I am not exactly certain. We will try to help as much as we can

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

Thank you man,

I'll have a look at the blogs.

I'm hoping its as simple as bicep curl one day. Tricep curl the next day.
And keep on going.. I guess the protien is the question.

I would look more at a 3 day split and help build up all the muscles to compliment the ones you are trying to build up.

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

I see,

Like

Day 1 bicep
Day 2 tricep
Day 3 shoulder
Day 4 chest

Then back to day 1 again kinda thing. Is once every four days enough to gain
Muscle. Man, i cant wait.

I do day 1 chest shoulders triceps day 2 cardio day 3 legs day 4 cardio day 5 back and biceps days 6&7 active rest days but that is just me. Others do things differently. Just have to find what works for you

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

http://www.acaloriecounter.com/diet/how ... n-per-day/

Many of the people here also share what they eat along with their training logs, so if you need ideas of what to eat when, check them out. A protein shake is great after you workout, before a meal.

I would suggest focusing on major muscle lifts before going to isolation exercises like curls and tricep extensions. Go for pulls (deadlifts, pull-ups), squats, and presses (bench, overhead, pushups). You'll get the most bang for your buck there. Wasting your time on isolation exercises at the beginning will give you very little progress or the body changes you are after. Don't worry - the major lifts will work out your arms, so you will see improvements. And if you want, you can throw in isolation exercises at the end of your workout if you still have energy.

Some people have had some good success with p90x or other videos like that - you won't need too much equipment. I tried it, but I'm not motivated to work out at home, but if you are content doing your workouts at home, it may work for you and could be a good intro into working out.

Good luck.

_________________
If it's important to you, you'll find a way. If it isn't, you'll find an excuse.

Keep track of your workouts and what you are eating. This will help you hold yourself accountable and also see your progress. You can share it with all of us and see what many of us are doing in the journal section of this forum too.

-Dylan

Sawyer, I would like to comfirm what Stcalico said about starting out doing isolation movements. Stick with whole body exercises, Push up, pull ups, lunges, Cardio exercises, etc. Then after some time when you have some improvment then you can add in isolation exercises. I work out 6 day a week and this fits for me but when just starting out don't try to do so much that you will fail, be uncomtorable,or get yourself discouraged. If you want results than the one thing you will need to do is set a work out plan and be consitant, and with the right diet you will prevail! I promise you that. You can do It, I know you want to that's why your here. If you ever need any help with anything let me know. I am going to post my work out routine but remember I am an athlete and you can reach your goal, but this is what I am doing right now.
There are a lot of different training regimens out there. There are three components that I found to be a successful, #1 being consistent, #2 having the right diet, #3 proper rest (8 hours). Take out one of those three components and your goals will fall short. So I would tell you about my training schedule, maybe it could help someone:

•Monday Back and Biceps
Low pull rows 3 sets 10+ Reps
Cable pull downs 3 sets 10+ Reps
T-Bar Rows 3 Sets 10+ Reps
Dead lifts 3 sets 10+ Reps
Straight bar preacher curl 3 sets 10+ Reps
Incline dumbbell curl 3 sets 10 + Reps
Reverse curl 3 sets 10+ reps
Isolation dumbbell curl 3 sets 10 Reps
Dumbbell hammer curls 3 sets 10 Reps
Finish hit high reps cable curls- as many as possible 3 sets

•Tuesday MMA Training
Punching/kicking combinations (Various)
Clinch work
Takedowns, Sweeps and Throws
Body control (working against the cage/wall)
Grappling and ground and pound (offensive and defensive techniques)
Sparring/grappling; every session has to end with some sort of fighting!

•Wednesday Legs and Abs
Squats 3 sets 10 Reps
Leg extensions (curl) 3 sets 10 Reps
Hack Squat machine 3 sets 10 Reps
Reverse Leg Curl 3 sets 10 Reps
Calf Raises 3 sets 10 Reps
Walking Lunges or Step ups to bench 3 sets to failure
Crunch machine 3 sets 20 Reps Heavy
Hanging leg raises 3 sets of 10
Incline trunk twist (medicine ball) 3 sets 20 Reps
Wheel roller 3 sets of 10 supper set with core planks

•Thursday MMA Training Punching/kicking combinations (Various)
Clinch work
Takedowns, Sweeps and Throws
Body control (working against the cage/wall)
Grappling and ground and pound (offensive and defensive techniques)
Sparring/grappling; every session has to end with some sort of fighting!

•Friday Chest, Shoulders and Triceps (Hard Day)
Super set Incline dumbbell press with shoulder dumbbell press 3 sets of 8-10 Reps
Super set dumbbell chest flies with dumbbell laterals 3 sets of 10
Tri set Hammer Strength Shoulder press machine with Hammer Strength Chest Press & barbell up right rows
Barbell shrugs 3 sets 10-15 Reps
Weighted Dips 3 sets 10+ Reps
Overhead Tricep extension 3 sets 10 Reps
Cable push down 3 set 10 reps
Triceps kick back or Skull crushers 3 sets 10 Reps
Triceps machine 3 sets to failure (Burnout set)


•Saturday MMA and Jui Jitsu Training
Heavy bag work (Form technique and cardio) 45 min
Advanced techniques 45 min
Jui Jitsu- Techniques
Jui jitsu- Randori (Fighting)

Sunday is a rest day. I wish I had one more but there is no time. I have been changing my workouts over the past few years and with super setting my weight training I have found I can still lift heavy and get my work outs done quicker too. I also switch up different exercises in my routine trying to shock my body, this is good for muscle confusion and will help keep your workouts fun too. I have also been fortunate enough to have a work out partner with the same drive I have. The biggest thing to any program is being consistent. In the gym, I always get asked what do you eat? What do you do to keep your self the way you do? People always say "I train but I can’t get muscles like that". I don’t have the heart to tell them you need to be consistent! People want to look the part and by hitting the gym once or twice a week and that is not enough. I hope this will help someone out there, thanks for reading!