Vegan Bodybuilding & Fitness

Healthy Food Defines You
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PostPosted: Thu Jun 07, 2007 6:34 am 
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Rabbit
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Posts: 37
Location: Frankfurt/Main - Germany
hi flare, thanks for your advice... you're right, I should cook more with legumes. didn't cook pasta yet... or did I? it's to warm here...

over the way there is an open air bath, I see a lot of people going in... while I'm reading a text for tomorrow ;-(

wish you a great time for the next two weeks at holidays!

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PostPosted: Thu Jun 07, 2007 6:40 am 
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Elephant
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Location: Edinburgh, Scotland
No, powercleans are a great exercise, regardless of your level of strength/experience.

Right mate, I have looked at this last page of your log pretty closely. I have a few suggestions that I think you should consider:

1) Eat more, and better. You are eating very little and are already quite reliant on protein powders. As a beginner, you want to focus on eating consistently (not having blocks of 6 hours where you don't eat) and well. Get some complex carbs for breakfast, limit you protein shakes to 40g of protein, and at most twice a day. Eat rice, quinoa, pasta, tofu and veg. Oats, fruits and nuts. Aim for a total of 3000cal a day as a minimum, and aim to eat at least 300cal every 2 hours.

2) Ditch the machines. They are completely pointless. The only two machines you should even consider are the lat pulldown (if you cannot do chins/pullups) and calf machines.

3) Get a solid routine based on squats, deadlifts, bench, overhead press, powercleans, chins, dips and rows. Accept that you are going to have to work hard.

4) Be prepared to gain some weight. No offence, but if that is you in your avatar, you are very thin and could pack on a good 30kg.

Jonathan

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PostPosted: Thu Jun 07, 2007 9:46 am 
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in the avatar it is me, after 2 weeks of training, third of mai. my height is 1,82m. at that day my weight was about 73kg... now I have about 75kg. when I made the first pictures on first january I had 70kg and didn't feel good. first I started to eat more, than I started with the training.

my targets till 01.07. were:
- gaining weight to 76 - 80kg
- getting trained and enduranced
- getting more muscles

I wouldn't like to weigh more than 90kg or even 85kg... you are talking about 30kg ;-)

"squats, deadlifts, bench, overhead press, powercleans, chins, dips and rows", "lat pulldown (if you cannot do chins/pullups) and calf machines" - thanks for listing the exercises. I will try to "learn" them and get routined. a friend will help me with that. on the other hand don't you think that the machines are quite well for relative thin beginners to build a basis?

the proteinpowder is helpful for me, because I can make and drink it quickly. it doesn't make me full so it is not the reason that I don't eat other things.. my problem is that I generally don't eat regularly. I'm not proud of it... I write my meals down to controll myself and to feel uncomfortable when others see that I disregard eating.

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PostPosted: Fri Jun 08, 2007 10:18 am 
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Elephant
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Location: Edinburgh, Scotland
amil wrote:
in the avatar it is me, after 2 weeks of training, third of mai. my height is 1,82m. at that day my weight was about 73kg... now I have about 75kg. when I made the first pictures on first january I had 70kg and didn't feel good. first I started to eat more, than I started with the training.

my targets till 01.07. were:
- gaining weight to 76 - 80kg
- getting trained and enduranced
- getting more muscles

I wouldn't like to weigh more than 90kg or even 85kg... you are talking about 30kg ;-)

"squats, deadlifts, bench, overhead press, powercleans, chins, dips and rows", "lat pulldown (if you cannot do chins/pullups) and calf machines" - thanks for listing the exercises. I will try to "learn" them and get routined. a friend will help me with that. on the other hand don't you think that the machines are quite well for relative thin beginners to build a basis?

the proteinpowder is helpful for me, because I can make and drink it quickly. it doesn't make me full so it is not the reason that I don't eat other things.. my problem is that I generally don't eat regularly. I'm not proud of it... I write my meals down to controll myself and to feel uncomfortable when others see that I disregard eating.


Nothing wrong with starting out as a skinny beginner mate, please don't fee that you need to defend yourself. I was 77kg at 201.5cm just under four years ago, and now I am 121kg at 203cm. Everyone has to start somewhere!

Funny thing is just how much weight you will probably need to fill out. When I started lifting, at 77kg, I thought that 90kg would be plenty. I got to 90kg, was still really skinny. Then it was 100kg. Still skinny. Got to 110kg, still had abs, still skinny. And so it goes on. As it is now, I compete in Strongman, so at 121kg, I am still skinny, though not as skinny as before!

Free weights are the way forward, without a doubt. When I started, I trained at a gym with dumbells and an assortment of silly machines. I wish that I had never touched the machines and just stuck to free weights. One of the things about machines is that there is actually more opportunity to injure yourself, due to the fact that you always push/pull along a predetermined line of motion. Not everyones joints work in the same way, and this standardisations causes injuries.

You will make more progress with free weights than machines, of that there is no doubt. It will take some dedication to learn the correct form, but it is a valuable investment, and well worth doing.

In response to your direct question as to whether machines provide a good base, well no, they do not. When you move onto free weights, which you will have to, you will find yourself a whole lot weaker than you would think you are, due to having no stabilisation muscles (that are gained from stabilising free weights).

I can sympathise with the protein powder situation. I myself am not great at eating solid food, but still try to cram it in whenever I can. For starters, there is little point in consuming 75g with 500ml soy. There is going to be about 80g of protein in there, which your body cannot digest in one go. Around half of it will be excreted through urine.

As I said in the previous post, don't go 6 hours without food. Infact, do go 4hours. You need to start planning your daily intake of food. Prepare for situations where you find yourself without food. Always carry a few nut/fruit bars in your bag. Aim for 3250cal a day as a minimum innitially, and for every 10kg of bodyweight you gain, add about 600-1000cal, depending on how much fat and muscle you gain.

Finally, you need to make a choice regarding your goals between muscles and endurance. You won't get both unless you train very very very hard, and you will still find yourself lacking in both areas if you do not focus your efforts.

Jonathan

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PostPosted: Sat Jun 09, 2007 10:36 pm 
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Rabbit
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Joined: Sun Apr 15, 2007 4:58 pm
Posts: 37
Location: Frankfurt/Main - Germany
saturday 09.06.2007

today I was with a friend in the gym, he teached me how to practice the exercises correct.

training:

11.30-13.00: gym

- 6 min biking (2,2km)
- Dumbbell Bench Press: 10kg - 10, 12kg - 10, 16kg - 3x10
www.exrx.net/WeightExercises/PectoralSt ... Press.html
- Dumbbell Fly: 9kg - 10, 13, 11kg - 10, 10
www.exrx.net/WeightExercises/PectoralSternal/DBFly.html
- Cable Standing Fly: 3x10
www.exrx.net/WeightExercises/PectoralSt ... ngFly.html
- Dumbbell Pullover (Überzug): 14kg - 10, 12kg - 4, 10kg - 12
www.exrx.net/WeightExercises/PectoralSt ... lover.html
- Barbell Bench Press: 20kg (+ BB with 20kg) - 9, 6
www.exrx.net/WeightExercises/PectoralSt ... Press.html
- Dumbbell Curl, left/right by turns): 12kg - 9x (r, l), 9x
www.exrx.net/WeightExercises/Biceps/DBCurl.html
- Dumbbell Incline Curl, left/right by turns): 12kg - 5x (r, l), 6x
www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html
- Barbell Deadlift: BB without additional weight, just for lerning: a few
www.exrx.net/WeightExercises/ErectorSpi ... dlift.html

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PostPosted: Mon Jun 11, 2007 5:59 pm 
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Rabbit
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Joined: Sun Apr 15, 2007 4:58 pm
Posts: 37
Location: Frankfurt/Main - Germany
my ninth week:

("PP+SM" means "Protein Powder and Soymilk")

monday 11.06.2007

training: none

eating:

10.45: 1 plate muesli
11.00: 50gr. walnuts
12.00: 2 bananas
14.30: 1 plate potatoes and rice, 1 plate salad
19.00: 200ml grape juice
23.00: 50gr. PP + 500ml SM
01.00: 50gr. dried fruits

my dates:

10.30: weight: 75,4 kg

tuesday 12.06.2007

training:

19.55-20.55: endurance swimming (without trainer):

50x 50m (2,5km) on a rotating basis: one lane swimming freestyle, back breaststroke (by turns)

eating:

11.00: 2 bananas
11.30: 50gr. PP + 500ml SM
15.00: 75gr. chocolate
19.00: 2 bananas
23.30: 3 plates pasta with sauce (pureed tomatoes, tofu, baked beans, peanuts, chinese cabbage)

wednesday 13.06.2007

training:

17:50-18:50: gym (no notices, nearly without machines)

eating:

12.00: 2 bananas
14.00: 50gr. PP + 500ml SM
15.30: 2 teaspoon soylecitin
21.00: 2 "Mr. Tom" (= 80 gr. peanuts and sugar)
23.00: 50gr peanuts
23.30: 3 plates pasta with sauce (pureed tomatoes, tofu, baked beans, peanuts, chinese cabbage)

thursday 14.06.2007

training:

12.00: 25 push-ups
20.00: 25 push-ups

eating:

11.00: 2 bananas
11.30: 50gr. PP + 500ml SM
13.30: 1 plate with legumes and rice
19.00: 75gr. peanuts
23.00: 400ml grape juice
00.30: 2 "Mr. Tom" (= 80 gr. peanuts and sugar)

my dates:

10.50: weight: 74,9 kg

friday 15.06.2007

training: none

eating:

08.30: 2 teaspoon soylecitin
09.00: 300ml grape juice
11.00: 50gr. chocolate
13.00: 75gr. dried fruits
15.00: 50gr. PP + 500ml SM
19.30: 3 plates lasagne (mjam!)
23.40: 30 gr. pumpkin seeds

my dates:

10.00: weight: 75,2 kg

saturday 16.06.2007

training:

12.45-13.10: gym (no notices)

eating: no notices (not enough)

sunday 17.06..2007

training: none

eating: no notices

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Once I looked good - now I'm muscular ;-)


Last edited by amil on Wed Jun 20, 2007 9:20 am, edited 1 time in total.

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PostPosted: Wed Jun 20, 2007 9:17 am 
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Rabbit
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Joined: Sun Apr 15, 2007 4:58 pm
Posts: 37
Location: Frankfurt/Main - Germany
my tenth week:

("PP+SM" means "Protein Powder and Soymilk")

monday 18.06.2007

training:

19:10-20:10: gym (no notices, nearly without machines)
20.15-21.45: endurance swimming (with trainer)

eating: no notices...

tuesday 19.06.2007

training:

20.10-20.55: endurance swimming (without trainer):

30x 50m (1,5km) on a rotating basis: one lane swimming freestyle, back breaststroke (by turns)
8x 50m (0,4km) freestyle

eating:

11.30: 50gr. PP + 500ml SM
12.00: 3 tablespoonful of linseeds
14.00: 1 plate salad
16.00: 1 banana
19.20: 50gr. PP + 500ml SM
23.30: 3 plates pasta with sauce (pureed tomatoes, champignons, garlic)
01.00: 300gr. sweet corn
02.00: 250gr. pistachios

wednesday 20.06.2007

training:

18.10-19.10: gym (no notices)

eating:

11.30: 50gr. PP + 500ml SM
15.00: 500ml grape juice
15.30: 2 "Mr. Tom" (= 80 gr. peanuts and sugar)
17.00: 2 bananas
19.30: 150gr. walnuts
20.00: 2 plates potatoes with legumes
01.00: 2 bananas
01.30: 50gr. PP + 500ml SM

my dates:

11.00: weight: 75,4 kg
01.45: weight: 77,1 kg

thursday 21.06.2007

training:

18.30-19.30: fitness for the back

eating:

09.30: 1 banana
12.00: 50gr. walnuts
14.00: 1 plate salad, 2 slices bread
18.00: 1 avocado
20.00: 500ml grape juice
20.10: 250gr. chips
20.50: 50gr. PP + 500ml SM
23.00: 2 nectarines
23.20: 0,5l malt beer

friday 22.06.2007

training: none

eating:

12.30: 2 plates backen potatoes, 2 plates salad
20.00: 200gr. baguette with mustard (non-vegan party...)
23.30: 4 plates fried tofu, champignons, onions, bean sprouts, garlic)
02.00: 0,5l beer

my dates:

10.00: weight: 77,1 kg

saturday 23.06.2007

training:

12.25-13.05: gym (no notices)

eating:

11.30: 50gr. PP + 500ml SM
15.00: 50gr. walnuts
16.00: 2 bananas
17.00: 100gr. peanuts

my dates:

18.30: weight: 76,2 kg

sunday 24.06..2007

training: none

eating: enough

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PostPosted: Tue Jun 26, 2007 6:07 pm 
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Rabbit
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Joined: Sun Apr 15, 2007 4:58 pm
Posts: 37
Location: Frankfurt/Main - Germany
my eleventh week:

("PP+SM" means "Protein Powder and Soymilk")

monday 25.06.2007

training:

20:10-21:20: gym (no notices)

eating: no notices...

tuesday 26.06.2007

training:

23.00-00.30: table tennis

eating:

11.30: 2 bananas
13.30: 1 "Mr. Tom" (= 40 gr. peanuts and sugar)
14.00: 1 plate pommes, 1 plate salad
20.00: 50gr. chocolate
22.00: 3 plates pasta with sauce (pureed tomatoes, onions, olive oil, garlic)
01.00: 50gr. PP + 500ml SM

wednesday 27.06.2007

training:

eating:

my dates:

thursday 28.06.2007

training:

eating:

friday 29.06.2007

training:

eating:

my dates:

saturday 30.06.2007

training:

eating:

my dates:

sunday 01.07..2007

training:

eating:

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PostPosted: Wed Jun 27, 2007 8:20 am 
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Manatee
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Posts: 235
Location: near Hannover, Germany
3 plates of pasta and you didn't puke? :shock: :wink:

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PostPosted: Wed Jun 27, 2007 8:28 am 
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Elephant
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Posts: 1541
Location: Muenster, Germany
Flare wrote:
3 plates of pasta and you didn't puke? :shock: :wink:


:lachmal: :lachmal: :lachmal:

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PostPosted: Wed Jun 27, 2007 9:16 am 
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Rabbit
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Posts: 37
Location: Frankfurt/Main - Germany
Flare wrote:
3 plates of pasta and you didn't puke? :shock: :wink:


u don't read my logs... normally I eat 3 OR 4 plates... ;-)

by the way, I didn't puke since I was 4 or 5 years old. I didn't like it so I decided not to puke anymore (rather to die on alcoholic intoxication).

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PostPosted: Sun Jul 01, 2007 2:37 pm 
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Posts: 37
Location: Frankfurt/Main - Germany
hey I'm ill again since thursday or friday. I also didn't eat enough the last days... anyway... I'm weighting around 76kg - that was one of my aims!

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