.

[Daywalker]

You train at home?
What gear do you have? Bench i guess. Can you do dips? It's an excellent exercise.

my protein intake is my biggest problem. foods rich in protein make me full soooo quickly and that feeling lasts all day. so i have to decide between high caloric food and food high in protein which is quite bad i guess

The easiest way would be to eat high carb during the day (healthy, wholesome vegan food, nothing special) and add protein in the evening (tofu, seitan, soy protein etc.). Maybe some nuts an hour before sleeping, too. A muesli with soymilk is perfect for any time of the day.

[lelle]

yap i train at home. i've got a bench with various equipment.
hm, dips... is there a way to improvise a possibility to do them?

ah okay, hm maybe i can overbear myself to have a protein shake in the evening even if i'm already full.

alright, time for school, then weekend, yay!

[willpeavy]

today i had:
1 flapjack bar
1 litre of black currants juice
2 big servings of wholemeal pasta with self-made tomatoe sauce and tofu
stripes
1 bag of crisps in school
1 bottle of malt beer

which is about 2300 kcal.
i think i should intake at least 3000kcal a day including ~80-100 g of protein. my protein intake is my biggest problem. foods rich in protein make me full soooo quickly and that feeling lasts all day. so i have to decide between high caloric food and food high in protein which is quite bad i guess

Do you ever eat mixed nuts? That stuff is loaded with calories and protein

[lelle]

yap, sometimes although nuts and seeds make me feel full very quick so that it affects my main meals negatively

[lelle]

I ordered myself a skipping rope for warming up. i usually warmed up by doing sit-ups and push ups, but jump-roping is far better, isn't it?
hope i'm able to work out today because i'm soooo busy with work for school but my eating this weekend was quite good, yay!

[Daywalker]

Try eat nuts not until you're full, but stop before, That way they're digested abit faster. Also, eat them as a snack in the evening.

Rope skipping is great warm up!
And then some push ups and sit ups

[lelle]

alright,

warmup: 50 pushups (new personal best)
my lower back hurt a bit while doing the last 20 ones

dumbbell bench press 6,5kg*8*3 8kg*8*2
new personal best

barbell row 9,5*8*3 10,5*8*2
had trouble to keep my back straight, otherwise it worked fine

squats 14,5*8*3
had to quit after the first 3 sets because i started to see stars and my skinny legs didn't work anymore

crunches 10
ouch! hope i can increase to 20 next time i work out

thats it for today, only one question left.
which exercises should i do for stretching?

now i need a bath and a huge meal afterwards

[Daywalker]

warmup: 50 pushups (new personal best)

Way to go!

my lower back hurt a bit while doing the last 20 ones

You have to flex your abs when you do push ups and concentrate on keeping yourself stiff and straight.

barbell row 9,5*8*3 10,5*8*2
had trouble to keep my back straight, otherwise it worked fine

That's the same for me. Keeping the back straight IS the hardest part on that exercise! That's why i do it AFTER pull ups, that way the lats are already a bit tired and i don't need such a heavy weight for rowing.

squats 14,5*8*3
had to quit after the first 3 sets because i started to see stars and my skinny legs didn't work anymore

That's normal You pushed it hard, it's a good sign of your motivation Three sets are enough, by the way!
How heavy is your bar? How do you get 14,5kg?

crunches 10
ouch! hope i can increase to 20 next time i work out

Why, ten is not bad. It's a sign you do them correctly Maybe two sets á ten next time.

thats it for today, only one question left.
which exercises should i do for stretching?

Stretch every muscle right after you worked it.

[lelle]

thanks again daywalker!

my bar weights 7kg, i added 2x2,5(5) and 2x1,25(2.5) in weights
just finished my bath, now its time for a huge meal


today i had:
2 vegan döner (added beans, salad, onions and vegan tzaziki, hm delicious)
3 bottles of malt beer (yummy and lots of calories)
and now i will have a huge serving of wholemeal spaghetti with an aaaawesome sauce


my muscles already sore, i think thats a good sign...
do you have any idea how i can do dips and pullups without special equipment? otherwise i would buy myself a used device or something like that.

[willpeavy]

Pushups, benches, rows, squats, and crunches all on the same day - that's an intense work out. I bet you really feel the burn. Good work on your 50 reps of pushups!

[willpeavy]

do you have any idea how i can do dips and pullups without special equipment? otherwise i would buy myself a used device or something like that.

I got a pullup bar that installs in a doorway at a local sporting goods store for about $15 US. If you have a playground nearby with monkey bars, you might be able to do dips at the end of the bars

[lelle]

thanks will

today i had the following

1 banana
1/2 flapjack bar
1 litre box of multivitamin juice
2 bottles of malt beer
1 huge vegan döner made out of tofu stripes, onions, salad, vegan margarine and ketchup

not that much, damn!

[lelle]

no training today because of bad school stress and a still soaring chest
but tomorrow i'll have an awesome workout!

today i had:

5 clementines
1 litre of multivitamin juice
1 flapjack
1 vegan döner with tofu, onions, salad and ketchup
1 enormous vegan döner with vegan sausages (rich in protein, yay!) onions, salad and ketchup.
2 bottles of malt beer

must be around ~ 2400 kcal
not that bad but my long-term goal is to eat about 3000kcal a day

[Daywalker]

Do you ever eat anything else than Döner and malt beer?

[lelle]

well,
there are no small flatbreads or pieces of it available so i have to eat them within 2 days and that results in eating döners all day
today i'll have something else )vegan sausages and spaghetti with salad) but i'll buy another flatbread for school tomorrow
malt beer has lots of calories and tastes yummy!