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 Post subject: hi & before and after
PostPosted: Wed Dec 04, 2013 8:14 am 
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Rabbit

Joined: Wed Dec 04, 2013 7:34 am
Posts: 10
greetings, this is going to be a introduction, a story and a couple pictures
so basically about a year ago, i had a somewhat destructive view on health, and eating, i was basically afraid to was anything, the mindset being calories are bad, i wasn't overweight or anything, quite the opposite, and i'm sure it definately wasnt healthy for me

i wasnt annorexic, though i perhaps did have a slight eating disorder, who knows

anyway, so as i was saying, a little over a year ago i decided to do research, and try to achieve a healthier physique, learn more constructive nutritional stuff, and all around just get healthier, and gain muscle so i could stop being such a skinny twig
so i started doing some workouts at home, with a light weight i bought from a sports shop, and bodyweight exercises, mainly different types of pushups
i gave up on the weight pretty quickly, but i went on and off of doing basically 3x 20-40 pushups at night before bed (it increased as time went on),this became irregular to the point where it wasnt helpfull at all

i was doing this also without a good diet, or nutritional plan, still not eating alot, so i'm sure it wasnt helping much

about 6 months on, after being quite stagnant, i purchased some equipment to use at home, a bench press, an ez curl bar w/ weights and adjustable weights (the ez curl was used for bench press also)
so i used that for about a month, then got bored of it
a couple months later, say 2 or 3, after sitting on thoughts of gaining weight, and getting a healthier physique, i spent time researching further into nutrition, and exercise, anyway, at this time i started studying, the place i was studying at had a free gym for students and staff, needless to say i was very nervous about joining, considering how skinny, and weak i was, , i basically went zombie mode so i couldn't talk myself out of joining, after this everything went uphill i think, i joined the gym and i went hardcore on the nutrtitional side for a good 3 months (i kept going to the gym after that, i just relaxed on the macros) and i was getting stronger, particularly in legs
it was a massively good influence on my studies also, alot of times when i just didnt want to do the commute there, i would go anyway because i enjoyed the gym

anyway, here i am now, after going to that gym for about 5 or 6 months, my studying has finished, so i don't go there anymore, for now, untill i'm able to make the commute to a good gym, i'm back to doing bodyweight, and stuff on the bench & with dumbbells, not quite as good as a gym, but it's good enough for now, right now i'm fairly relaxed on the diet, i just try to eat as much as i can during the day, maybe throw some protein powder in somewhere, and a good meal with good macros, but not really fussed, as long as i eat enough in a day, i'm sure i'll re-focus once i'm able to join a gym again

so there, right now i'm fairly happy with the way my physique is progressing, i'm still quite skinny and have also gained a little fat from the whole food vaccuum thing, but i'm not too fussed about that

right now my goals are
do core much more reliably, i have barely hit core at all since starting, i'd like to start doing it every 2nd day, right now i've been doing it maybe once a week
do more leg work - since i left the gym i haven't really been able to hit legs, due to a certain flexibility issue, i can't do the usual squats, lunges, deadlifts very well, right now i'm involved in a sport that works the legs fairly well once a week though, i don't think it's enough
go harder?
forearms
continue improving everything else

here's some photos, the first was taken (according to the date on the photo, i'm not sure if it's accurate) on the 5/5/13, and the other was taken today
apologies for the photoshopping, i'd like to remain anonymous (i promise to take better photos in the future too lol), i wish i had taken a side-angle too, so i could compare chest aswell
Image
about 7 months apart i think?
Image
from the photos, you can see in the first one, you can see i'm very skinny, you can see my rips poking out at the sides, and between my chest, aswell as more defined muscles, and a thinner waistline
on the second, you can see larger arms, slightly more fat everythwere, and a little more chest muscle covering those ribs in the first picture (is it just me or can you guys tell that from these photos?), and that cave-in area between the shoulders and pecs is filled out (or maybe it's just lighting?)


thanks for reading & looking, i'd appreciate some feedback too


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 Post subject: Re: hi & before and after
PostPosted: Wed Dec 04, 2013 12:33 pm 
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Nice work, you can definitely seen a big progression. You can even see the chest improvement from the front.

As far as legs go you'll need to do more than just a sports activity once a week. Figure out what exorcizes you are able to do and get in at least 3x a week.


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 Post subject: Re: hi & before and after
PostPosted: Wed Dec 04, 2013 3:43 pm 
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Elephant
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Posts: 1288
Location: wales
good progress there :D keep it up an good luck.

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 Post subject: Re: hi & before and after
PostPosted: Wed Dec 04, 2013 6:01 pm 
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Rabbit

Joined: Wed Dec 04, 2013 7:34 am
Posts: 10
Hi C.O, yeah, i agree, when i was at the gym, i was hitting them twice a week on the machines, and twice with my sport, but yeah, i gotta find something


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 Post subject: Re: hi & before and after
PostPosted: Tue Dec 10, 2013 6:21 pm 
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Rabbit

Joined: Wed Dec 04, 2013 7:34 am
Posts: 10
hey guys, just an update, i just weighed myself, and it looks like i've gained between 7-8 kilos since about 6 months ago (about 15-18 pounds), going from around 72 kilos to 80( about 158 to 176)
i'm surprised, i didnt think i had gained that much, i don't feel like i've gained that much in fat though, but i have gained some fat too which i'm beginning to become self conscious about
anyway,. over the past 6 months i have been "bulking" well, as best as i can,

anyways, any advice? i feel like the sensible thing would be to bulk for like another 6 months, because i'm still kinda skinny, but the belly fat is starting to get to me lol


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 Post subject: Re: hi & before and after
PostPosted: Fri Dec 13, 2013 3:07 pm 
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That's huge man, nice work!


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 Post subject: Re: hi & before and after
PostPosted: Mon Jun 08, 2015 1:18 am 
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Rabbit

Joined: Wed Dec 04, 2013 7:34 am
Posts: 10
sup all, i havent posted here in a while... havent been lifting consistently since last update... i have been using home weights rather consistently though, but after uni ended... i still didnt have a drivers lisence so i couldnt make it to a proper gym

anyway, i have been working out at home, maybe 2 or 3 months (dont think this stuff was the most effective), and then been at a gym for the past 3 weeks, really enjoying it, i still feel like i'm very skinny (idk what other people think when they see me)
since my last photo, i have given up on most supplements... i take creatine if i remember, and vitamin b12 and d2, but no more protein powders... counting and stuff is just hell, currently just eating as many whole foods, high carb, low protein/fat diet
i think before i said i weighed 80 kilos... i think i was lying at that point xD, i probably weighed 77 kilos when i said that, i'm currently at about 80-81 kilos, a couple of comparisons i can make... objectively from my last photo, not being too specific though, i recall when i took the last photo, i couldnt do pull ups, right now i can do 3-4... my goal right now is atleast 2 sets of 5 unassisted, and i'd like to be able to do wide grip pull ups also
i also recall, i was pressing all the tiny weights i had at home at once for bench, and i struggled with that... since then i have bought 20 kilos more worth of weights, and i will train with that 20 kilos and as much more i can fit on as possible... usually totalling around 40 kilos and that was a good spot for me

my routine at the moment is sort of targeted workouts, and then a little full body stuff, like i'll have a pull day... curls, hammers, pull ups, back, etc, but i'll also do some sets of flat bench, core, and use one of the leg machines for 5 reps, other than that, i'll have a push day, and a leg day, every 2nd day i go to the gym at the moment, on leg day i kind of like to take it easy on the full body stuff... something about training legs and certain other muscles in the same session makes me feel queasy... i do tap some other things but not as thoroughly

anyway heres a current picture
Image
not really toned at all xD, but i'm fine with that.. i dont think i'll have any trouble burning fat when the time comes
and a bonus... i found this picture that is from about 3 years ago when i was rather underweight... and painfully skinny
Image


will take some better current pics later, in that pic i was only flexing biceps, so yeah


just an afterthought... it would be cool to add someone on skype or steam to guide/talk about bodybuilding or food in general... if you'd like to volunteer, PM me


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 Post subject: Re: hi & before and after
PostPosted: Thu Jun 25, 2015 12:46 am 
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Rabbit

Joined: Wed Dec 04, 2013 7:34 am
Posts: 10
so it's been a few weeks, been consistently going to the gym, and eating enough, i feel like i'm noticing some differences, mainly in triceps, shoulders and chest
might post some pics later today or tomorrow, currently doing still 5x5 for upper body, and about 20x10 for first machine for legs, then about 5-7x 20 for a few more machines

i've added another solid rep on my pullup, currently at 3, and almost 4, i would really like to be able to do a wide grip pull up, so that's a goal for my future


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 Post subject: Re: hi & before and after
PostPosted: Fri Jun 26, 2015 6:11 am 
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Elephant
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Joined: Sat Oct 28, 2006 5:26 pm
Posts: 1670
Location: Michigan
An unassisted wide grip pull up is also on my list of goals in the near future! I am still on the assisted machine, but on the last (15 lbs) plate! Have you noticed that when you do the assisted pull-ups, that having that platform under you really helps you mentally to do the exercise? When my legs are just hanging there, mentally it feels so awkward. I have yet to ask someone to at least grab my feet and hold them stationary and see if I can do it.


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 Post subject: Re: hi & before and after
PostPosted: Sun Jun 28, 2015 3:27 am 
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Rabbit

Joined: Wed Dec 04, 2013 7:34 am
Posts: 10
never really thought about it, honestly atleast for pull ups, if i can physically do them, i will. try ti ignore the mental aspect as much as possible, for me its purely the extra upwards force ethe assistance thing gives
today was pull day, was able to do 4 full pull ups... last rep was a bit janky but i think i got close enough lol
so about a month ago i could do 1 or 2 so i think its good progress

also for wide grip... idk maybe i should try them on the assisted pull up... atm i have been just training it on the lat pulldown machine, i know like... machines are a little frowned upon but.. eh idk, i just prefer having greater control over the weight..
also... idk if anyone else has this but... the cable pulldowns/row machines feel super awkward to me... like they are really nasty angles for your joints, and just not ideal movements to train the muscles... anyone know anything about that? for now i have been using the back machines and free weights as much as possible

oh yeah... back on the wide grip pull ups... on the pulldown machine, i can get fairly close to my current weight if i'm totally fresh... though usually i have been doing about 55kg 5x5, but i can do about 70 kg for 1 or 2 reps if i do it as soon as i get there

also, my weight is now about 82.5... still feel fine about the way i look... but i might want to set a point where i'll cut the calories back a bit and get to a lean bodyweight

even though i am fairly sure i am gaining fat.... i kinda feel like even with the fat, i'm starting to look more athletic.. the fat is shaped more pleasingly xD

i havent been training core really... i think maybe i need to either tack on 20 mins after every gym session for core, or do it in all my off days, what do u guys think?


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 Post subject: Re: hi & before and after
PostPosted: Sun Jun 28, 2015 7:27 am 
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Finch

Joined: Sat Jun 27, 2015 4:19 pm
Posts: 4
Sorry if this may sound a bit harsh, but this is a bodybuilding forum so.. You should go hard! :)

I'll be honest. Although there's definitely a progress in what you're doing, my opinion is that you can do much more than that. It is kinda slow for a 2 years span.
Some general tips that I can give are:
- Lift as often as possible. 5 times a week is good, sometimes even twice a day is fine, if it is not too long. Keeping weights at home would help, as you practically need 5 to 10 minutes in order to do biceps/triceps/shoulder workout. Also, do extra push-ups every day, no matter if you were in the gym the same day or not. You can do it in the morning or/and before sleeping.
- Increase the weight. You don't need to go too hard all at once and double the weight, but try to increase slightly every time you workout, while still doing the exercises and breathing properly.
- Pay attention to the food/nutrition. In my experience, most of the job is done by the exercise, but it is far more effective if the food is proper.

Good luck! Lets see some bigger muscles next time you post an image :)


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 Post subject: Re: hi & before and after
PostPosted: Mon Jun 29, 2015 1:04 am 
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Sasho wrote:
- Lift as often as possible. 5 times a week is good, sometimes even twice a day is fine, if it is not too long. Keeping weights at home would help, as you practically need 5 to 10 minutes in order to do biceps/triceps/shoulder workout. Also, do extra push-ups every day, no matter if you were in the gym the same day or not. You can do it in the morning or/and before sleeping.

As a natural lifter I definitely wouldn't advocate training that many times a week, it's just too much for the body to recover from and adapt. I also feel that training twice a day is not needed :wink:

IMHO you can make great gains on training hard 3 x week, maybe 4 x week at the most. In terms of training load, more is not necessarily better and you can get an optimal weights session done in just 30-40mins. You need to be able to train smarter rather than just train more often; rest is just as important as the training itself and your recovery will also largely be dictated by your nutrition. Make sure you are consuming lot of good quality, colourful and varied foods with plenty of healthy EFA's like nuts, avocado, coconut oil etc. Sleep well, drink plenty of fluids (water, herbal teas NOT soft drinks) and focus on your physique goals ~ write them down and read them before your gym session.

Focus and mindset is important as it's this that determines how well you apply yourself to the job at hand. All the best MF.

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 Post subject: Re: hi & before and after
PostPosted: Mon Jun 29, 2015 3:25 am 
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Rabbit

Joined: Wed Dec 04, 2013 7:34 am
Posts: 10
@ sash, that isnt 2 years of solid working out... it's been a month at the gym and maybe 2 or 3 months doing what i can at home prior to that... honestly i think just increased calories has made a huge difference in strength and musculature anyway, but i am starting to notice some things changing in my body since starting at the gym

@forklift, yeah i agree, i'm not going to weight train 5 times a week, right now i am consistently going every 2nd day, only a couple occasions i had to push the schedule forwards a day... (2 occasions) due to a terminal family member.. had to spend some time with them, so yeah, that's the priority in that case, but yeah, every 2nd day works out to 3.5 times a week. although i'll say i usually am in there probably longer than necessary... usually around an hour to an hour and a half.. idk, i usually like to just be really thorough, because i feel like i still have poor mind-muscle connection, so it's a little harder to fully work the muscles until i can develop it a little better

also, about diet... i am really a stickler for nutrition... i dont think i've drunk a full glass of soft drink in 7 years lol (i dont think mineral water counts?) usually get lots of greens... usually broccoli, brussel sprouts and kale, currently working with a high carb, low fat/ protein diet... i know it can work for people so long as they eat enough quality calories but i do make an effort to get enough good fats for optimal health ( usually try to get 2 tbsp flax meal, and usually some avocado each day ), and probably higher protein than suggested in the 80/10/10 diet just because i like foods like peas, beans, etc
but yeah, i havent had fast food in years, no soft drink in years, stir fry vegetables sure, lots of good starches, vegetables, and fruits.. when i do drink, it's usually oolong tea, herbal tea, or most often water... sometimes indulge with a little hot cocoa... but for the most part i have no cravings.. i've read that is common on a high carb/starch diet so that's good... still kinda dubious on the whole protein deal... broscience says 1g/pound per day...studies and stuff i've read say alot less is actually needed for athletic training/performance... and i think i'm pretty confident to say that high carb diet is best for longevity and good health, which is the first priority in all this

maybe i should post a sample day of my food and people can tell me what they think also?

edit: yeah, i definately DONT plan on weight training 5 days a week.. i'm thinking of including some physical activity on my days off though... maybe cycling 40 minutes each day off, and 20 mins of ab exercises... i think that would be fine, right?


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 Post subject: Re: hi & before and after
PostPosted: Tue Jun 30, 2015 2:15 am 
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Rabbit

Joined: Wed Dec 04, 2013 7:34 am
Posts: 10
so, went to gym today, my shoulder press has gone up... almost doubled from when i started (well, actually doubled xD)
i think 4 weeks ago i was struggling with 10kg each arm for 5x5, today i did 20kg for 2 sets, then dropped it by i think either 2.5 or 5kg each arm for 3 more sets
chest press seems to be going up a bit slower... when i started i was doing i think 18 or 20kg each arm for 5x5, today i'll do like 1 set at 24kg, 2 at 22kg, then 2 more at 20kg

havent paid much attention to biceps though (in the way of tracking progress, not effort)... of course the pull ups have gone up alot, but not sure if curls have gone up
i think my pulldown has improved.. today just tacked on some pulldowns after push exercises.. can do 5x5 for 68kg, so i think soon ill be atleas table to do one wide grip pull up since i weigh around 82kg


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 Post subject: Re: hi & before and after
PostPosted: Thu Jul 02, 2015 2:11 am 
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Rabbit

Joined: Wed Dec 04, 2013 7:34 am
Posts: 10
So actually tried a wide grip pull up today, and was able..
so i guess i've reached that goal... next goal 2 in a row :P


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