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giorgos

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Everything posted by giorgos

  1. prefer compound exercises instead of isolation excercises, select a weight that it's hard but doable for the last reps and eat a lot. 3 times per week is enough (your muscles will grow the resting days), and cardio is not really needed while bulking (especially for ektomorphs).
  2. there's a 5x5 routine here http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ where you can find lots of information. i have recently started with this one. generally, a 5x5 routine is for strength rather than volume.
  3. welcome to the forum girl, you look great on the pics. i just have a hardcore band and cook delicious food, so i guess I'm out of competition... by the way one of my favorite bands is from finland, they're called 'wasted'. you have really great bands up there...
  4. this is exactly how i started some months ago. you have a good starting base. eat a lot, workout hard (it's better to workout every other day, your body grows when resting) and you'll easily get your first extra kilos within a couple of months.
  5. thanks guys. for sure my waist has gotten bigger but i can live with this a couple of months more. maybe you're right that the carbs bloat me up (i always feel bloated after eating) but i can't avoid them since almost all of the things i eat have higher carbs than proteins. so trying to increase protein intake, carbs are increased too. i'll try to look for a probiotic like you suggested, anyway, i just measured my bf% today and the fat caliper gives an average of 12.4%. i think i'll continue eating and bulking some months more before cutting off. at what bf% do you usually stop bulking? i don't want to make my life too hard when this time comes
  6. ...and now the embarrassing stuff..apart from the muscles i'm an owner of belly now it so weird for me because i never had a belly. i feel like pregnant sometimes! and i can't my abs almost at all... generally i was eating around 2800-3000cals a day (around 400-500 more than my needs - based on bmr calculators). maybe is it too much? (i'm tracking the last week exactly what i'm eating so i'm gonna post an average of the week with the percentage of carbs/prot/fat. also i've ordered a digital fat caliper - when it arrives i'm gonna post my bf% too.) do you think i should start cutting off now to lower the body fat & loose the belly? or have some cut off days every week? should i change something to my workout or add some cardio if i cut off? i'm really very confused on how to continue, and would like your opinion. see my intro for my workout details: http://www.veganbodybuilding.com/phpBB2/viewtopic.php?f=2&t=15716 thanks
  7. i started weight lifting and eating hard on september, so here are the first shots after 3 months of bulking (end of november '08)- weight increased to 72kg. some more muscles now (pics taken 30min after workout)
  8. well, i'm gonna post here my progress photos. these first two shots are from summer '08 before starting bulking up. a typical skinny guy (62kg). no fat - no muscles
  9. hi, design a workout for your whole body and keep on progressing - increase the weight every time you don't push hard yourself to lift it. about nutrition just eat a lot. compute how many calories you burn usually (google for BMR calculator) and add another 400-500 at least on top of that. you'll gain some fat together with the muscles however, you can't avoid it, but most weight you gain will be muscles. take care
  10. hi and welcome to the forum. i'd say don't hesitate and go veg! veganism may seem "extreme" to the majority of people but what the majority believes and does is not always right & ethical. search internet for veganism, watch some animal-right videos and you'll find plenty of reasons to jump to the other side of the fence. i'm also having hemp protein powder twice a day with juice or soy milk and is great! it's a great source of complete and "live" protein appropriate for your body. i've found this report here http://www.proteinbreakthrough.com/ promoting hemp protein which seems frankly enough. take care
  11. not really many vegans here. it's a traditionally meat-eating country and people do not change their habits easily.. anyway, thanks for the support. i'll post my workout/nutrition questions on the respective forums and when i find some time i'll create a log with some progress photos. see you around...
  12. welcome Casper, i'm a newbie here too. you're gonna make it for sure - just believe that you can do it, set a target & follow an appropriate weight lifting & nutrition plan...and then you will fool your friends i was also fooled when i was telling my friends that i'm starting weight lifting...but now they can't believe how did i change! by the way...i was also setting up diy/punk/hardcore gigs here in athens but not any more. take care...
  13. Hi boys & girls, i had come across this web site originally a couple of years ago but didn't really consider starting weight training & body building at that time! i was just impressed...wow!! is this really possible? being vegan and doing body building??? and now I'm finding myself for the last 3 months doing it too! and i really like it! the site is really helpful and promoting veganism on traditional "meat-eating" sports is really cool! well, let's introduce myself. 29 years old male, 174cm height, living in athens/greece, vegan for the last 3 years (vegetarian 9 years). i was always a skinny guy weighting 62 kgr for the last 10 years without any fluctuations at all! and i was never doing any training except for some occasional cycling. so this september i decided to start bulking up doing weight training (never is late!), so after 2.5 months i find myself weighting 73kgr. i think it's a good progress for start. i started weight training from very small weights 8kgr for squat and have reached to 24kgr squat, still very moderate number though. i want definitely to keep up bulking and building more muscle & strength. my workout plan in a few words: i use just a pair of adjustable dumbbells for most of the excercises, and training 3 days a week alternating between two workouts. for the weight training excercises i'm doing 3 sets of 8 reps each. workout A: squat, stiff leg deadlift, single leg calfe raises lying press, bent over rows, lying flys overhead press, bicep curls, lying tricep extensions lateral raise, abdominal crunches (i complete 3 sets of each triset before going on to the next, resting 1min inbetween) workout B: squat, stiff leg deadlift, single leg calfe raises pull-ups(or chin-ups), push-ups, abdominal crunches about my nutrition, i was trying to eat around 2800 calories and using organic hemp protein as the only supplement but for the last month only. i can't say i'm very strict with my diet (don't calculate percentage of protein,carbs,fat), not eating always whole grain foods, drinking alcohol & coffee almost every day (small amounts though). i know, i have to change all these well, this is me in a few words, i hope we can help and encourage each other through this forum. take care, george
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