Allantgy

Probably nutrition. What did you eat over the weekend? What did you eat last night? And what was it that you had this morning, two hours/one hour before your workout? Not enough fuel in your muscles to lift probably.

 

Your workout last week was intense, but you had better feed your muscles for recovery. You need to look at your recovery phase of your bodybuilding routine, and figure out what would work optimum for you. You need to look at food as a fuel, not what taste good for your taste buds! It is nice to have both, but the priority has to be fuel first.

Trust me mate, Im very picky. I always eat plenty cereals, legummes and salads. I know what It was. Today I went two hours after eating a big bowl of soy-oatmeal and two slices of whole bread. I rock today!

Thank you

Hi everyone.

Today I went to the gym after taking rest this weekend and I couldnt work. My arms feel so weak today and I dont undertand last week I worked at home very intense and it was fine, but today I couldnt do any excercises.

Anybody knows what might have happen?

Hey guys! Thank you all!

This morning I went to the gym... it just didnt work out for me... i guess Im not a morning person. Is better when I work out in the afternoon, it is like I have more strength

Bienvenido al foro!

Thanks gfxlonghorn

Ill check all the excercises with photos. Yes, actually Im amazed that there are so many abs excercises, some are easy for me and some others....

The challenge for me is that for a whole year I did lots of damage to my muscles, I was on 120Kg and now Im around 60 Kg, that was because I was a meat eater and I changed to a vegan lifestyle So, now Im trying to get back some weight and recover my muscles, specially my heart wich I feel is the most damaged.

Hey Gaia, thank you so much for your advices.

I was planning doing this:

Monday - Chest

Tuesday - Back and shoulders

Wednesday - Rest

Thursday - legs and glutes

Friday - Arms

Saturday - Abs

Sunday - rest

What do you think? I have lots of questions, but one that is burning right now is: How many different excersices shoul I do for example monday - chest? And another thing, my arms are small and skinny, but Ive made tough routines with them and they dont hurt...but they look a little bigger so should I keep the same weight for a little bit longer or should I try to put some more?

Thank you PMvegan. Ill be great to check out your routine

So lets see. On monday Ill start going to the gym yayyyyy!!!

Now lets get serious.

These are my plans:

First Ill work for five days, one area per day, leaving wednesday and Sundays for resting. Ill keep a diary to know how much weight I used and how many reps I did. And Im planing on changing the excercises or the intensity every four or six weeks, and always take at least one week for rest.

So, anyone have any advice? Should I not do something? Should I do something else?

Your transformation is awesome mate!

Keep it up!

P.S. Love the hair!

Thank you Dan!

The thing is this "gaining weight" idea ocurred to me when there absolutely nothing at home to eat! hehehe Ill have to go to the market soon.

Also I think I need to adjust my body to eat more. Little steps... sooner Ill be there... I also tought about the rice thing, Ill make some tonight.

Can you give me an idea of your daily menu please?

Well Ill say 2500 - 3000. Im not really sure couse Im not counting.

Yesterday I had this:

Breakfast: 2 cups of fortified soy milk with three tablespoons of rolled oats, two slices of bread, two tablespoons of peanut butter.

Lunch: One garbanzo patty, italian salad with more garbanzo and carrot sauce. two slices of bread.

Dinner: The bottom of the peanut butter jar, two cups of fortified soy milk with barley flakes, coconut and raisins. One medium potato.

Now that I wrote this down... looks like little to gain mass

Welcome! Im new in here as well

Glad I'm not the only one!

 

You're definentally not the only one lol. I can finish off a whole container of Peanut Butter.

 

 

I've noticed recently that PB goes great with Silk Soymilk.

Oh yes!!! I had that for breakfast once! It was heaven at 5AM

Hey Lean and Green!

Thank you. Right now I think my major problem is that I cand hardly do one excercise for abs hehehe, Im in really bad shape, is been a whole year since I did something for my body. Im working right now at home with free weights and this is what I am doing:

* Day 1: Back

* Day 2: Chest

* Day 3: Legs

* Day 4: Shoulders

* Day 5: Arms

Im doing five excercises for every muscle per day. Also Im eating a bit more.

Can anyone tell me how can I avoid to develop some sort of tummy? I mean, I dont want a six pack down there but I dont want a belly either hehehe.

Well Flanders, yes the force is strong on the fruity side hehehe

xzebrasx Hey man, I live in a city called Maracay, is actually a valley, very warm and rainy, lastnight we had a terrible storm Well, if you dont pay attention to the political issues you can live happy. Ill say Venezuela is like China now, we have to accept socialism. Yes is kinda hard to be a vegan in Venezuela, we dont have much products to consume and we dont have special sections in the markets, but it is not impossible Right now Im skinny, but I want to gain some muscle so I can promote veganism in here so people can see that you can be healthy and strong on plant-based diet.

Thank you Dan, Ill ask

Thanks to all the other guys, you are all so supportive, this gives me the strength to train very hard!

Thank you so much for your support. Is very long road for me, I actually look like Christian Bale in The Machinist

Thank you Hilary. I dont want a six pack or a perfect body. I want to look like Robert Downey Jr in Iron Man, strong but not a model.

Thank you bella!

Liftandcode, thank you, I eat plenty, I sleep... not much hehehe, and I work hard

No is not in my tailbone, is actually... in the "eye"

For the abs I made "Air Bike", Barbel Side bend, Bent-Knee hip raise. That was all I could do

Thank you Richard, this past few weeks have been amazing and the results are starting to show, now I think is time to change my diet. Guess Ill see what are the bulkers eating so I can try myself that

Thank you guys! Ill train hard!

Right now Im going to stick with the 10 pounds barbell because I notice that Im really out of shape and starting with 20 pounds is too much for me just now. Yesterday I tryed abs and I really enjoyed doing them, but today I have a pain in... oh men... in my rectus... does anyone have heard of this?

Im 1`80 Mtrs (I dont know how much is that in feet ) And my weight is like 60 Kg. Ill like to gain 20 pounds of muscle. Im not a big fan of abs exercises, actually I have difficulties doing them, so can I gain some muscle and keep my waist and tummy the way it is? And once I get to the 20 pounds goal, do I have to eat the same or I should go back to the diet I described before? Men I have so many questions hehehe

Thanks Richard!

One more thing, do I need to eat more?

Usually I take three meals a day, usually in the mornings cereal with fortified soy milk or a sandwich with vegetables or peanut butter. Black tea.

Lunch: sandwich with vegetables or vegetables with legummes or bolognese TVP with pasta. Green tea.

Dinner: Usually cereal with crackers. An infusion of Gingko Biloba or Lotus Embryo.

Thanks a lot richard. The past week I lifted only 5 pounds and some excercises where easy and with others it was difficult. This week Ill put 10 pounds and Ill see how it goes. This helps a lot, thank you very much!

Thank everyone!

Arms like Tony Stark

You won't get fat unless you eat too many calories (especially the bad kind!!)

 

With freeweights it's important to learn how to use them properly. There's a lot of books and magazines out there that can teach you proper form. An even better way is to get someone to show you. What kind of weights to you have?

I bought a simple Barbell and four discs; 2 of 5 pouds and 2 of 10 pounds. I know is not much but for now is what I have