PMvegan

Propagandhi is a Canadian punk band that comes to mind. I'm not sure if every member is vegan, but at least a couple are. When I was at their show in Calgary they had a PETA booth set up in the lobby, and a book table with tons of stuff.

I don't think you can really draw numbers of ratios, because the 'pyramid' he gives is fairly flexible. However, it is true that a lot of the recipes tend to be high carbohydrate and low protein. If you're into weight training rather than triathlons, simply adjust the macronutrient ratio.

In my opinion, going vegan and starting to lift at the same time might shock your system. Don't judge the results too harshly if you don't feel well at the end of the 30 days.

A good read is Becoming Vegan. Also, PETA will send you a free starter kit at goveg.com.

Hope this helps!

See my post here:

viewtopic.php?f=46&t=14440

Here is my knowledge (keep in mind I haven't had a six pack for a long time, but haven't tried to either): abs can benefit from multiple workings per week, unlike some other muscle groups. Body fat if WAY more important as a determinor of ab appearance than anything else-- abs are made in the kitchen, not the gym. As far as different exercises go, I'd go with something like crunches. It's not really possible to separate the upper and lower abs, and crunches are safer than sit-ups.

Hope this helps.

Most average coffee or tea cups seem to be about 10-12 ounces to me so I use those for volume estimates instead of having a measuring cup or measuring teaspoons and tablespoons.

The problem is, densities vary greatly.

Man, in my opinion, 5 days on is too many. When you do chest, for example, your shoulders are already getting a workout. So why come back the next day and tear them down again? Here's my shoulder/chest day:

o Bench Press

o Incline Dumbell Press (failure)

o Shoulder Press

o Side Raises (1 set; failure)

o Shrugs

o Dips

o Tricep Pushdowns (1 set)

Here's my leg day:

o Squats

o Leg Extensions (failure)

o Deadlifts

o Hamstring Curls (failure)

o Calf raises

and my back/bicep day:

o Pull-ups

o Dumbbell Rows

o Latbar Pulldowns

o Standing Dumbbell Curls

o EZ Bar Reverse Curls (3 supersets w/ dumbbell curls)

I usually add one or two things to a routine and may modify a few others, depending on mood. Something to keep in mind is to focus on compound movements that recruit lots of different muscle groups, like the squat and deadlift. Don't go in there and work the 'beach muscles' all day.

You may find that you can do 4 or 5 days on. I would say start with 3. Better to start conservatively and progress well than to add too much too soon and get burned out, or worse, injured. I'm hoping someone else will chime in here and back me up.

Good luck my vegan friend!

BTW, even if you were to eat a pound of your custom mix, those dosages are still really low. I'd say skip it.

I'd say that 5 days on/ 2 off is too many work days. I'd probably do no more than 4, ideally 2 or 3. I think I remember from another thread of yours that you want to grow. You need to shock you muscles into growth, then rest. You can't do that if you work out more days than you rest. At first, just use light weight and get used to the form and routine. A few weeks in, start adding the weight on and really taxing your muscles. Hope this helps, and I can send you my routine if you want.

dude, i just smoked a bowl of gemma, and i'm so high right now.

Does this doctor have an angle in BS?

 

1. Carnatine required for healthy heart (an organ only animals have)

2. Carnatine not available from plants (they don't have hearts)

3. Carnatine available from animals because they synthesize it (including humans)

4. Some comment about incomplete proteins that was disproven long ago.

5. No actual evidence to suggest vegetarians have a higher incidence of heart problems.

6. Profit! (Sell more Ulla Held)

Firstly, I'm not sure what numbers 1, 3 are supposed to mean in this list. They are facts (and carnitine is present only in trace amounts in vegetables, so #2 can be considered a fact as well). Secondly, I'm not sure why you seem so dismissive of the information. The carnitine, ribose and CoQ10 combination has been used by innovative cardiologists, notably Stephen Sinatra, to markedly reduce death rates from heart dysfunctions. After seeing many patients die while on standard care, he used this combination and saved many lives. Granted, diet and exercise are key, but when heart energy levels are low and a person is ill or near death, these nutrients are quite literally a lifesaver. Also, Ulla Held is not a product. He is the author, and works for Lonza, a Swiss company that makes very high quality carnitines, which Dr. Sinatra prescribes and recommends.

I didn't pack it down to weigh it, just gave the scoop a good fill then used a knife to level it. If you want me to do a weigh run with a packed scoop, let me know. I'd say just use a 1/2 cup capacity container (as opposed to a 1 or 2 cup capacity) and fill it up all the way without packing it down.

Well, I just busted out the gemma and the digital scale. 1 serving with the provided scoop, levelled off, is almost exactly 20 grams. The scoop is 70cc, so that is .2959 cup worth of material. To get 30g of gemma you'd want .4438 cup worth of powder. So figure about half a cup.

I thought that the scoop that came with the gemma was supposed to be 30g. Weird.

Not a female, but I'll answer anyhoo. Creatine is mostly synthetically derived. There was an older process that had one animal byproduct, but I think it's mostly fallen by the wayside. As far as what to take, go with powder-- creatine degrades quickly in solution, so never buy a liquid creatine product. Make sure it's from a good manufacturer. 'Pharmaceutical grade' is the watchword to look for. Furthermore, if it's micronized, there's less of a chance of stomach upset. All this being said, there's definitely quality differences between brands. I once bought a 'pharmaceutical grade, micronized' creatine and it smelled weird. It gave me terrible nausea. So don't cheap out like I did. The "Creapure" trademark is a good one to look out for. It's German-made by Degussa and very good quality.

If a little is good, more is better, according to the guys at my gym. I swear some of them must buy it by the gallon. guys: LAY OFF THE FRAKKIN COLOGNE.

just had to vent. now to return to your regularly scheduled vegan forum.

This morning I combined gemma and rice protein and mixed it with some ground up oats. It was somewhat palatable. Maybe with a True Protein flavor and some stevia, it might actually be good. I'll report back.

The biggest problem with gemma is its extremely light, fluffy nature. Putting a scoop into it, even gently, sends microscopic gemma particles shooting into the air. Cleanup is necessary. Wish it was denser like hemp. Oh well, for these prices I can't complain.

When I lived in Victoria, the YMCA was pretty much right smack downtown (not that Vic has a big downtown). Also, I prepaid for a year but there was an option to cancel at any time. The remaining months would be credited back to my card. You might check out the Y in Van and see if they have the same deal.

Well, I had a few ideas. This page: http://www.veganbodybuilding.com/phpBB2/viewtopic.php?f=6&t=8869&st=0&sk=t&sd=a&start=105 has some great info on combining protein sources. 70% gemma/ 30% rice creates a high scoring protein. So I will likely utilize this as my source. Trying to keep roughly this ratio of protein, I created the following mix:

Custom Mix Ingredients:

Ingredient % of Mix

Rice Protein Concentrate non-GMO 15%

Gemma Pea Protein Isolate non-GMO 35%

Maltodextrin 10%

Swedish Oat Starch 40%

 

Custom Mix Options/Add-Ons:

Vitamin & Mineral Mix - $0.65/lb

The supplement facts for which are as follows:

Serving Size 30 grams

Servings Per Pound 15

Total Calories 114.55

Calories from Fat 0.54

Amount Per Serving

Total Fat 0.83g

Saturated Fat 0.06g

Cholesterol 0mg

Sodium 1.3mg

Carbohydrates 14.29g

Dietary Fiber 0.76g

Sugar 7.56g

Protein 13.3g

Vitamin A 0mg

Vitamin C 0mg

Calcium 3.48mg

Iron 1.01mg

I figure I can use 2 or 3 scoops as an MRP, or as a base for my morning shake. Any other ideas?

I am going to create a custom MRP and was wondering what numbers you guys might throw in there. The ingredients I will likely utilize are hemp, rice, and Gemma proteins, as well as maltodextrin and Swedish oat starch. The custom mix page is pretty cool. If you haven't checked it out, it's here: http://www.trueprotein.com/custom_product.aspx. It allows on-the-fly nutrition facts. Pretty nifty.

So, any ideas?

What exactly is a 'hypo' diet?

Skim milk (200ml)

Whey protein (30)

Albumin (15)

250gr of red meat

Ricota (50grs)

Chicken breast (200grs)

Those things aren't vegan. Also, what are the units? 15 what? 30 what?

Breaststroke of peru (40gr)

Postgraduate training: 19:30

I assess your diet: an F for sticking to veganism (which I assume you are wanting to do, posting here), a D for comprehensibility, and a B+ for deliciousness.

Also, I might add that in addition to increasing calories, you could add a few concentrated sources of nutrients, like spirulina or chlorella. It's conceivable they have something your diet is lacking. Also it wouldn't hurt to take a multivitamin.

I really like the incline dumbbell press. Ever since I started doing that, it has become my favorite exercise. Did 4 sets this morning and I feel great. My chest is getting huge!

while those suggestions may help to gain weight, I don't find them very very healthy, like "replace veggies by nut butter" and "reduce cardio activity". Also "Eat more protein and fat", why protein? You can add more calories and energy with carbs, while it contains fibres and proteins too; eat lots of : potatoes, carrots, rice, pastas, bread, beans, lots of fruits... You can start the day with a big fruit salad, wait 30 minutes then have oatmeal, bagels, etc. For dinner, a green salald with a mountain of pastas... These are the kind of foods that endurance athletes like cyclists riding 200 miles/day eat -- since you're not gonna do that, you're gonna pack weight.

You're right; I should have phrased that differently. What I meant to say is: base meals around high-density foods. If he's eating a ton of salads and raw veggies, the sheer bulk of them is gonna fill him up before he meets calorie goals. So the higher calorie foods would be better. Veggies are obviously good-- just not so many that they fill you up.

I recommended protein because it doesn't seem like he's getting a lot. High carb foods would be good, too-- fitting in with the high-calorie recommendations I made.

A few suggestions:

o Eat more calories in general. From that description it doesn't seem like you are eating enough.

Bulking on a vegan diet is possible, you just need to make wise food choices. Eat more protein and fat: almond butter is a good option as it has both. Replace low-calorie-density foods, like veggies, with high density ones like nut butters. Reduce cardio activity.

o Eat more often. You should be eating more than 3x/ day.

o If on the go a lot, find some snacks you can take with you. Snack on nuts, or find some good vegan protein bars. Eat these eveyday.

o Train hard, and recover properly. Drink water, and get lots of sleep. Relax.