cubby2112

I went vegetarian for about six months a little over four years ago, then went vegan. Almost four years vegan now.

Everything is updated. Feel free to check your numbers and make sure everything is in the right slot, that I calculated your total right, etc.

Cool! I thought of you when I posted it. Stuff like this is awesome for trainers.

Yeah, good stuff for trainers. Glad I'm on your mind.

Sweet, thanks Johan. Now I have more stuff to read that isn't my homework. At least it is in the same field.

What does the foam roller do? Is it just a way to get the IT band to relax via a massage/pressure?

It relaxes/stretches muscles and fascia, and also realigns muscle filaments and connective tissue.

As far as other stances, how wide was your squats? A wider stance might allow the IT band to sit at a shorter length, relieving tension. Was your stance really narrow? If I go narrow, I feel a pulling in my IT band sometimes.

Yeah, I've been a lower protein guy for a long time. I deviate between McDougall and Fuhrman's near alarmism over protein, my interpretations of research, and anecdotal evidence from people who have actually gotten big and strong. I really think this high protein diet is working for me, though. I look the leanest I ever have while on creatine.

When I use a protein powder, it is usually combined with one pound of spinach (14 grams of high quality protein, which most don't realize), and a few ounces of kale. I could continue to use a bit of pea protein combined with the peanut flour. I don't know. I might just save the peanut flour idea to add on top of my protein powder consumption when I want to add in some more calories, rather than replacing the isolates with it. Right now, I am downing 240-250g of protein, with lower 3k calories coming in. 50g is coming from soy, rice or pea protein. My diet is over 90% whole foods, 1lb bag of beans and 1/2C soybeans, cooked, with 3lbs+ of veggies, mostly green, going down per day. So, using some isolates is a non-issue. I am basically experimenting, trying to somewhat simulate what most of the big, mostly whole food omni guys do, but on a vegan diet. With a lot more greens. ~30% PRO, 50% CHO and 20% FAT. Fat is a bit low.

Cubby;

 

For someone how you put it "obsessed with whole foods" you sure have turned me onto some good ideas and protein powders over the years.

 

How do you find this stuf????

 

I think this might be at least worth a shot as an alternative to protein powder; from looking at the ingredients. I might give it a shot. Thanks again.

 

At one time, I heard a company was trying to make a quinoa protein. I wonder what ever happened to that.

Haha, I find this stuff because I use hit Google from every angle when I want to find something.

If you use the peanut flour and have good results, tell me. I need to investigate further after that study Johan posted.

Quinoa protein is still in the works. http://www.andeannaturals.com/AN/Welcome.html You can also find some patents for the process floating around if you search.

Shit, I've never come across any study like that. I wonder what it is about peanut protein that causes it to do that? Though, it is an animal study, so it could be completely off base for humans. I don't want to risk it, though. There goes that, I guess. Have any studies against defatted sunflower meal? I've been trying to find a source for that for a couple years, but they all only sell to farmers for high protein animal feed. I do know some farmers, but the quality of the meal might be quite low.

I know the PDCAAS isn't great, but that isn't a huge concern for me. I eat so many legumes, that they balance out well with seeds/nuts/grains/pseudograins/weird shit like peanuts. Ideally, I could find some pumpkin seed meal, which I believe has a PDCAAS of 1. At least according to nutritiondata.com.

Overall, I just need to not worry about a little processed stuff.

*edit*

I should have read that abstract rather than skimming it. I thought they supplemented the diets with the different types of protein. It looks like those may have been administered as the only protein source. Seeing as rats generally have higher protein requirements, and that my diet would include lots of complementary proteins, this may not be an issue. This is probably the case, since the authors said the effects probably would not occur had the diet received a high quality protein with casein to complement the peanut protein. The same issue would arise had wheat or hemp protein been administered instead of peanut. I will have to check the journals I have access to and see if I can get the full text.

Since I have such an obsession with whole, or damn near, food, I want to possibly change my protein powder to something less processed. Hemp protein is so expensive, that I don't use it. Right now, I either get soy protein from a local store when in a bind, or get a pea/rice combo from trueprotein.com. I've ordered defatted peanut flour from Byrd Mill before, and was quite satisfied with it. I've found it even cheaper from here:

http://www.southerngracefarms.net/peanutflour.html

Basically, it is superior to hemp, since peanuts have a better protein profile. And it comes out to just over $4/lb after shipping for northern Illinois. The kind they sell there is roasted just enough to eliminate the raw peanut flavor, so it is pretty bland and low in acrylamides and such. Works great in smoothies. I've tried heavy and light roast, and find light roast more versatile, because dark roasts are extremely strongly flavored. I think I am going to keep some of this on hand, as well as a little dark roast. I'd like to use it possibly as a baking flour. Talk about awesome peanut cookies.

Also, if you are into PB2, I recommend not buying it, and just buying dark roast peanut flour from byrdmill.com. They get their peanut flour from the same supplier as PB2, and it is way, way cheaper, and doesn't have sodium and sugar added, so you can either omit them, or add them in to your own tastes.

I plan on emailing trueprotein.com to try and get them to talk to the supplier of peanut flour, and possibly get them to stock the mechanically defatted flour, as well as the completely defatted flour (by use of some natural gases, similar to the processing of soy before it is turned into TVP). Then the price may be even better. Currently, there is no consumer source for the completely defatted flour. They are pretty good about stocking plant-based proteins there, so they may bite.

Glad to hear from you and that you are focusing on big movements. High reps are best for some, depending on muscle fiber composition. Big movements are best for all. I do best on low reps, because I am freaky type 2 dominant. My weights have to get really small as my reps go up. I would love to do a bod pod. I caliper myself and use bioimpedance multiple times over a few days and average it when I want to test. I will have to see if there is some kind of displacement method available around me. And how much it costs. Someone as lean as you would absolutely need something like a bod pod to get body fat tested. I don't think I could pinch shit with calipers, and bioimpedance just isn't that great, especially for really lean or fat people.

I've been gone awhile. This thread needs some action and bumpage. I will try to get some new pics soon here. Recently, I've cut out most fruit besides berries, limited starches to only legumes, added some soybeans to my diet, and added in a little bit of protein powder. I am going to keep the protein powder to less than 10% of calories, in order to adhere to most nutrient density recommendations. So far, the high amount of protein seems to be working. It is hard to tell what is giving me results, because I've added caffeine, extra protein, and finally am on some really good workouts, ala Iron Addict. I will get some pics up in about a month, once the results show even more. I am getting pretty big, and leaning out right now. Currently sit at 181, 11% bodyfat, at 5'10''. And I hit my 405 deadlift. IF is serving me well.

I've been away awhile, life's been nuts. Sorry. I will try to get this updated soon. I have some new numbers to put up for myself.

Since anecdotal evidence seems to be of higher value than hard science, keep this in mind: TC Fry was killed by an embolism. Test results at his death showed almost undetectable levels of b12. Low b12 causes high levels of homocysteine in the blood and can lead to cardiovascular issues. He believed that a natural hygienist diet provided all the body needs and didn't take supplements.

As far as getting b12 from feces, chimps and gorillas are sometimes observed consuming feces. They also consume soil, and consistently consume small amounts of insects. Occasionally, they consume small animals.

Shawn pointed out the thirty bananas a day website, Medman just got you two confused. And what does knocking out a guy who was holding a knife have to do with starches and b12?

But the point is moot anyway, since we only need air and sunshine, as VE pointed out.

And a study supporting the most important question about foods: not what did people eat in the past, but what foods are actually proven to be the most health promoting? The anthropology of food is interesting and can give some leads towards health promotion, but there are far better ways to show what is healthful.

Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pac J Clin Nutr. 2004; 13(Suppl):S126. Blackberry I ; Kouris-Blazos A ; Wahlqvist ML ; et al.

Legume or bean intake recurs as an important variable promoting long life. The conclusions of an important longitudinal study shows that a higher legume intake is the most protective dietary predictor of survival amongst the elderly, regardless of their ethnicity in multiple cohorts or populations studied. The study found legumes were associated with long-lived people in various food cultures such as the Japanese (soy, tofu, natto, miso), the Swedes (brown beans, peas), and the Mediterranean people (lentils, chickpeas, white beans).

Generally, all these diets are based primarily on grains, tubers and legumes. Fruits generally constitute an incredibly small portion of traditional Okinawan and rural Chinese diets, some of a longest lived and healthiest populations in the world.

Does anyone know of a brand of dumbbell hooks besides this one? This brand has leather straps. http://www.powerhooks.com/

I want a pair for dumbbell work when I start DC training, because it is going to be nearly impossible to kick the weights up during rest pause sets as I go heavier. The would be great for military presses and bench variations.

I've missed you around the forums dude!

You still doing IF? How's school going? You good? Tell me something!

I moved back home and only have internet at work (as a personal trainer) right now, so I haven't been bumping around the interenet as much. Yep, still on IF. I finished with personal training school and just started a master's program in exercise science, with a sports performance focus. I am doing pretty well right now, but I am a shit salesman, so I only have one client to train so far, and I am on pure commission right now, so I only get paid when I train. I will learn to sell soon enough, I suppose. Other than that, I am doing great.

How are things with you? Doing well with IF?

Thanks for the birthday wish That is a crazy video, haha.

I haven't updated this in a long time with my training. Basically, I have been running a 10x3 program, very basic, three days a week and with very few lifts. I have been deloading this week and will start a Doggcrapp blast on Monday. I am rather nervous about the widowmaker squats, but they should be a lot of fun.

Thanks. I did nothing to celebrate.

Kind of random, but I had a dream that you came to my school to do a presentation on bodybuilding/strength training. My teacher had no idea you were a vegan, and was shocked to find out you were.

You aren't going to get as much protein ounce for ounce from those foods as you would animal foods, but you will generally get less calories, as well. Make sure you are getting as much as the guidelines here suggest, and you will probably be fine. A bit more protein than recommended in this article will help with growth hormone release, etc., but won't make a huge difference.

http://www.vrg.org/journal/vj2003issue4/vj2003issue4weight.htm

I took 3g on an empty stomach the first time I took it a couple days ago. I tingled so badly, like all my limbs fell asleep. The next time, I took 2g, and barely tingled. I just took 3g again this morning, on an empty stomach, and the tingling is rather mild, unless I move around a lot. I don't know if I could tolerate it during a workout; it would be too distracting. I think I will continue to take it in split doses, 6-9g per day, for the first two weeks, until my carnosine stores are built up pretty decent.

Done and done.

Cool cubby, thanks for doing this. Can I get my squat to 425, bench to 255, and dead to 525? Thanks!

Done. And you are right behind VE now.

Alright everyone, here is the new table. Just submit your numbers in a reply like the old one.

Mods, could we get this stickied in place of the old one?