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Hey everyone, I'm new on Vegan Body Building. (I would have posted in the introduction board, but I have a lot of questions regarding Lifting & diet so thought I'd ask here, thanks.)

 

I'm currently 19 years old, (20 in one month) and have been Vegan for 3 years. I used to train on and off but now I'm very committed to the gym and was just looking for some opinions on my training routine and diet.

 

I've been at my current gym for 1 month so far and have managed to gain 3.5kg of muscle mass. Currently weighing in at 80.5kg in the mornings but the exact same at night, so I need too increase my intake I think. (aiming for around 95-100kg)

I'm 195cm tall.

 

My current training routine is:

 

Mon: Shoulders -

(week 1&2)

Dumbbell shoulder press

Side lateral rises

front rises

shrugs

(week 3&4)

Seated barbell press

Upright row

Straight arm pull down

Dumbbell shoulder press

 

Tues: Chest -

(week 1&2)

Flat Dumbbell press

Cable flies (high to low)

Incline barbell press

Machine flies

(week 3&4)

Incline dumbbell press

Cable flies (high to low)

Flat barbell press

Machine press

 

Wed: Back -

(Week 1&2)

Lat pulldown

Seated row

bent over barbell row

Single arm machine row

Light deadlifts

(week 3&4)

Lat pulldown

Bent over dumbbell row

Seated row

Single arm dumbbell row

Light deadlifts

 

Thurs: Arms -

(week 1&2)

Alternate dumbbell curls, tucked elbow

Hammer curls

Reverse grip barbell curl

Rope cable curls

------

Triceps pulldown (rope)

Seated, overhead dumbbell extension

Standing, overhead cable pull

Triceps pulldown (bar)

(week 3&4)

Generally the same, but superset a biceps and triceps workout

 

Fri: Legs-

(week 1&2)

Squats

calf rises

lunges

calf rises

leg press

(week 3&4)

Sumo squats

calf rises

lunges

calf rises

leg press

 

Sat: Chest&triceps (Light) -

(week 1&2)

Flat bar press

incline dumbbell press

Cable flies (high to low)

-----

Dips

Triceps pulldown (rope)

Overhead dumbbell extension

(week 3&4)

Super set chest and tri workout

 

Sun: Back & biceps (light) -

(week 1&2)

seated row

Bent over row

lat pulldown

----

Bicep curls, barbell

hammer curls

rope cable curls

(week 3&4)

Superset back and Bi workout

 

Okay so that's generally my workout, I don't do HEAVY deadlifts because I work where I'm constantly bending and need to strengthen my lower back before I even think of trying harder, or else I'll hurt myself.

 

My diet is generally the same most days (meal prep)

 

5am - breakfast

250g tofu, cherry tomatoes, spinach, spices

1TBS peanut butter

 

9am - first lunch break at work

Mashed potato, broccoli, carrots & sweet corn (600ml container worth)

Spaghetti with vegan butter & himalayan salt (600ml container worth)

 

12pm - second lunch break at work

Generally the same thing

 

2:30pm - After work

Small & quick snack, straight to gym to beat traffic

 

4pm - Post workout

Protein shake (30g protein, 2g carbs, 1g fat)

 

4:30pm - post workout meal

1 cup of white rice, cooked in vegetable stock and himalayan salt

banana & mango smoothie with soy milk

 

5:30-6pm

five teaspoons of peanut butter

 

7:30pm - before bed meal

1 cup of white rice, cooked in vegetable stock and himalayan salt

 

That's generally my day to day diet. I also take a multivitamin, flaxseed oil tablets & magnesium tablets

 

If there's anything I should take out or add PLEASE let me know. ALL opinions are welcome and I'd love to hear some feedback, whether it's negative or nice.

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Many may argue the effects of tofu but i dont personally think its a good bodybuilding food for vegans because of its effect on estrogen.

White rice isnt so nutritious, try brown rice and yellow peas (Complete protein meal). have some avacado once in a while as well as sweet potatoes.

Shoulders before chest day may not be wise. shoulders are involved in most chest exercises so you dont want them to be dead on chest day or you wont be able to lift as much. Get good rest and keep at it.

 

1 month is wayyy to short of time to be looking for gains especially if your just starting out.

 

hope this helps

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Many may argue the effects of tofu but i dont personally think its a good bodybuilding food for vegans because of its effect on estrogen.

White rice isnt so nutritious, try brown rice and yellow peas (Complete protein meal). have some avacado once in a while as well as sweet potatoes.

Shoulders before chest day may not be wise. shoulders are involved in most chest exercises so you dont want them to be dead on chest day or you wont be able to lift as much. Get good rest and keep at it.

 

1 month is wayyy to short of time to be looking for gains especially if your just starting out.

 

hope this helps

 

 

Alright sweet, I'll drop the tofu and start adding brown rice & yellow peas to my diet.

 

I'll give shoulders a go later on in the week and see how it goes, that never even crossed my mind, thanks for that.

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