Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Sat Oct 25, 2014 3:58 am

All times are UTC - 5 hours




Post new topic Reply to topic  [ 7 posts ] 
Author Message
 Post subject: Help much appreciated
PostPosted: Thu Mar 07, 2013 2:12 pm 
Offline
Finch
User avatar

Joined: Sun Mar 03, 2013 12:09 pm
Posts: 8
Hi
Please let me know my body type.I am a little confused over here.I am 6'4,19 year old and weighing 76 kgs.I did dirty bulk for the last 2 months and the results were horrible as you can see(OMG i am embrassed).My current carbohydrate intake is 410 grams,protein is 170 grams and fat is around 80 grams per day.My total calories intake is around 3,000 cal.
I am planning to lean bulk.What would be the best training regime that would help me in the best possible way according to my body type?(pictures below)
I have been to gym for 3 months now.I am basically following the 4 set plan where i start with the lowest possible weight and the last set is done on maximum force/resistance where reps 15/12/10/6 vary from sets to sets.I am doing workouts 5 times/week.
I have 6 meals/day with large meals/calories intake concentrated upon breakfast,lunch,post workout and pre workout.
I eat lot of fruits,my basic source of carbohydrates comes from brown rice,oats,cottage cheese,chappati(indian food),my protein intake comes from cashew,almonds,soyabeans,yellow spilt lentils and milk.

Hoping to get my answers!
Regards


Attachments:
rsz_back.jpg
rsz_back.jpg [ 61.97 KiB | Viewed 696 times ]
rsz_side.jpg
rsz_side.jpg [ 38.56 KiB | Viewed 696 times ]
rsz_front.jpg
rsz_front.jpg [ 86.26 KiB | Viewed 696 times ]

_________________
"A great pleasure in life is doing what people say you cannot do."
Top
 Profile  
 
 Post subject: Re: Help much appreciated
PostPosted: Thu Mar 07, 2013 2:42 pm 
Offline
Elephant
User avatar

Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
hi mate, to be honest i dont like getting caught up with the numbers of diet but thats just my personal preference so my advice would be eat as much clean food as you can 5-6times a day with an emphasis on protein and carbs but keeping fat low.....lots and lots of water and feel free to throw in protein shakes. as for training i would say 3 times a week, being sure to include all the big lifts such as squats, deadlifts, bent over rows, pull ups, millitary press. programs for these can be easily found online so just pick one that you think youll like and train hard and stick to it for a couple of months. a good sleep everynight is also important! :)


mike

_________________
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


Top
 Profile  
 
 Post subject: Re: Help much appreciated
PostPosted: Sat Mar 09, 2013 2:39 am 
Offline
Finch
User avatar

Joined: Sun Mar 03, 2013 12:09 pm
Posts: 8
mrbear666 wrote:
hi mate, to be honest i dont like getting caught up with the numbers of diet but thats just my personal preference so my advice would be eat as much clean food as you can 5-6times a day with an emphasis on protein and carbs but keeping fat low.....lots and lots of water and feel free to throw in protein shakes. as for training i would say 3 times a week, being sure to include all the big lifts such as squats, deadlifts, bent over rows, pull ups, millitary press. programs for these can be easily found online so just pick one that you think youll like and train hard and stick to it for a couple of months. a good sleep everynight is also important! :)


mike

thanks a lot for for your time and thanks for this help.!

_________________
"A great pleasure in life is doing what people say you cannot do."


Top
 Profile  
 
 Post subject: Re: Help much appreciated
PostPosted: Tue Mar 19, 2013 5:52 am 
Offline
Finch
User avatar

Joined: Sun Mar 03, 2013 12:09 pm
Posts: 8
^Bump
Anyone?

_________________
"A great pleasure in life is doing what people say you cannot do."


Top
 Profile  
 
 Post subject: Re: Help much appreciated
PostPosted: Wed Mar 20, 2013 5:15 pm 
Offline
Gorilla
User avatar

Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
Alright man, you started about ten pounds heavier than me when I started, and you're a few inches taller than me. So I'd say we're around the same starting block.
Keep things into compound movements, big lifts with heavy weight. Don't use machines, keep to dumbbell and barbell exercises that will help develop your stabilizer muscles along with the main muscle groups (Squats, deadlifts, bench, overhead press are compound movements).

If you're trying to do a lean bulk it can happen, but is fairly difficult and requires a lot of time. I bulk with whole foods, and essentially my bulking is just my yearly intake round the clock. The only time I deviate from that cycle is trying to get down to another weight class.

I started with a whole body muscle building workout I found on the front page of this site about a year ago.
http://veganbodybuilding.com/?page=arti ... l_bodymass
That one.
I found it helped me build some muscle throughout my body and got me familiar with the exercises I was using.

If you want to get bigger, increase your calories. Plain and simple. I don't know what your desired goals are, but put the time and effort into your diet and the gym and you will get there.


Top
 Profile  
 
 Post subject: Re: Help much appreciated
PostPosted: Wed Mar 20, 2013 5:51 pm 
Offline
VBB Moderator
User avatar

Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3192
Super helpful info James. Would you mind starting a new thread and reposting this info or if not if I could copy and paste it into a new thread. Your advice will be helpful to a lot of new comers on this forum. I hear similar questions all the time.

-Dylan


Top
 Profile  
 
 Post subject: Re: Help much appreciated
PostPosted: Sun Mar 24, 2013 4:42 am 
Offline
Finch
User avatar

Joined: Sun Mar 03, 2013 12:09 pm
Posts: 8
jamesxvx wrote:
Alright man, you started about ten pounds heavier than me when I started, and you're a few inches taller than me. So I'd say we're around the same starting block.
Keep things into compound movements, big lifts with heavy weight. Don't use machines, keep to dumbbell and barbell exercises that will help develop your stabilizer muscles along with the main muscle groups (Squats, deadlifts, bench, overhead press are compound movements).

If you're trying to do a lean bulk it can happen, but is fairly difficult and requires a lot of time. I bulk with whole foods, and essentially my bulking is just my yearly intake round the clock. The only time I deviate from that cycle is trying to get down to another weight class.

I started with a whole body muscle building workout I found on the front page of this site about a year ago.
http://veganbodybuilding.com/?page=arti ... l_bodymass
That one.
I found it helped me build some muscle throughout my body and got me familiar with the exercises I was using.

If you want to get bigger, increase your calories. Plain and simple. I don't know what your desired goals are, but put the time and effort into your diet and the gym and you will get there.

thanks mate.Great help..:)

_________________
"A great pleasure in life is doing what people say you cannot do."


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 7 posts ] 

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 2 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group