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lustforlife

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Everything posted by lustforlife

  1. I'll try bigger portions. I know my diet is a bit complex carb heavy, but that shouldn't be a problem for me. As for the crackers and hummus, that's just a snack! And I'd guess I have 10-12, which with the hummus is probably 3-400 calories. Could I just have a small frame or can I realistically add some muscle? I'd love to be 135-140. I tried to attach a photo of what I'm currently working with, but got an error message?
  2. Hey everyone. I've been vegan for almost four months now. I've made many strides with my workout routine and overall progress. I'm lifting much heavier weights, lost body fat, and look the best I ever have. And then I weighed myself for the first time since going vegan. I assumed since I've added visible mass that I finally would have leveled out and started gaining weight, but I've lost seven pounds! I was 125 when I went vegan, and now I'm only 118 which is way too skinny. Am I focusing too much on a number? Here's what I'm currently doing (4 days a week): Day 1 10 minute cardio warmup (a little over a mile on the treadmill) Squats (Barbell, 180 lbs) 3 sets of 6-8 Dead Lift (Barbell, 130 lbs) 3 sets of 8 Bench Press (Barbell, 110 lbs) 3 sets of 4-6 Seated Shoulder Press (35 lb dumbells) 3 sets of 6-8 Lat pull down (110 lbs) 3 sets of 8-10 Tricep pull down (40 lbs) 3 sets of 10 Flyes (machine, 100 lbs) 3 sets of 6-8 Crunches on Bosu Ball (3 sets of 20) Planks (3 for one minute each) Day 2 10 minute cardio warmup (a little over a mile on the treadmill) Decline bench press (Barbell, 120 lbs) 3 sets of 4-6 Close Grip Cable Row (100 lbs) 3 sets of 6-8 Dumbell Curls (30 lb dumbells) 3 sets of 8 Split Squats w/ Dumbells (30 lb dumbells) 3 sets of 10 Leg Curls (90 lbs) 3 sets of 8-10 Lateral Raises (25 lb dumbells) 3 sets of 6-8 Cable Crossover (95 lbs) 3 sets of 8 Tricep Kickbacks (30 lb dumbells) 3 sets of 8-10 Cable Twists (35 lbs) 3 sets of 10 on each side Day 3 10 minute cardio warmup (a little over a mile on the treadmill) Incline Bench Press (Barbell, 100 lbs) 3 sets of 4-6 Leg Press (230 lbs) 3 sets of 8 Wide Grip Rows (110 lbs) 3 sets of 8 Front Raises (25 lb dumbells) 3 sets of 8 Hammer Curls (30 lb dumbells) 3 sets of 8 Calf Extension (180 lbs) 3 sets of 15 Reverse Flyes (70 lbs) 3 sets of 8 Pushups on Bosu Ball 3 sets of 15 Crunches on Bosu Ball 3 sets of 20 Oh, here's what my diet looks like: AM 9:00 - 1 cup oatmeal with 1/4 cup walnuts, a bit of soy milk and coffee. 10:30 - workout PM 12:00 - Bowl of lentil soup, peanut butter sandwich. 2:00 - wheat crackers and hummus. 4:00 - apple, or some olives, a bit of pasta salad, etc. 6:00 - Some kind of protein (usually seitan or tofu) with a starch (beans, potatoes, cous cous, quinoa, etc) and a vegetable. A few times a week I'll have some wine with dinner. 8:00 - Apple, a piece of dark chocolate, etc. Thanks guys!
  3. Thanks for all of your advice guys! I'm doing great! Thanks to my new diet (and I still have yet to add protein which I'm definitely considering), I'm lifting more, have more energy, and in just a month of being vegan nearly have a six-pack! I've never been in such great shape. I may not weigh a lot yet, and while I have a small frame and may not "read" as being muscular, I'm getting really ripped. Here's my new diet: 10am - Breakfast: 3/4 cup of oatmeal, with 1/4 cup of walnuts, a tablespoon of maple syrup, and a tablespoon of light soy milk. Coffee with light soy milk and 1 tsp of raw (vegan) sugar. 11am - Workout 1pm - Lunch: Almond butter sandwich on 2 slices of multigrain bread, large bowl of soup (lentil, squash, pumpkin, etc). 3 pm - Snack: Apple with a handful of raw almonds. Or crackers with Dr. Cow cashew cheese (which is fucking amazing, pardon my language). 6 pm - Dinner: Protein (seitan, tofu, or vegan sausage) with a green vegetable (asparagus, brussel sprouts, spinach, etc) sauteed in garlic and olive oil or roasted, and a starch (lentils/ whole wheat cous cous, mashed sweet potatoes, brown rice, beans, etc). Once a week I'll have whole wheat pasta with vegetables and vegan sausage. Also once a week I make vegan pizza (multi grain crust, homemade sauce, basil, vegetables, etc). 8 pm - Dessert: Apple, or 1-2 pieces of vegan dark chocolate. I love to cook by the way. I should have been more detailed with my first diet post. Have limited red wine with dinner to once or twice a week. Dr. Debra: I only lift for 45 minutes to an hour (actually closer to an hour). That doesn't include my 5-10 minute warmup, or stretching (an additional 5-10 minutes). I don't rest much between sets to keep my heart rate up. Maybe 30 seconds to a minute. I do three sets of everything, and don't really use machines at all, mostly dumbells, barbells, and cables. Thanks again! I'll keep everyone posted, and please let me know if there are still holes in what I'm eating.
  4. Ok, I'm taking your advice. For breakfast now I'm eating oatmeal with walnuts and a bit of maple syrup. And I also started eating a bowl of soup with my sandwich at lunch. Haven't bought protein powder yet as it's quite expensive. Do you personally recommend hemp or soy? And for the record, I barely consume much sugar at all. Maybe one or two teaspoons a day. I'll also regulate the wine to once a week at most. I'm already seeing changes since I went vegan; body fat is dropping fast, and I'm lifting more at the gym. It's great. Also, how often should I be lifting? I'm currently at 4-5 times a week. Do you think a day of cardio is necessary? I used to run as well, but found that I only succeeded in burning new muscle tissue. Thanks!
  5. Ok, I'll take both of your guys advice about more calories/ protein. But am I really doing too much? My workout only takes me 45 minutes, plus a 5-10 minute warmup. And I lift 4-5 times a week. I'm thinking of taking some photos on a weekly basis to track my progress, then maybe I can get more specific feedback. Thanks!
  6. Really? That much more food? As for a split routine, I used to do that and had poor results. I found that by doing full body workouts, I'm able to lift more with each exercise. Like if I did five chest exercises in a row, by the fifth one I wouldn't be able to lift much. But if I split them up, I can lift heavier and do a better job with each one. I'd be willing to give it a shot again though if you think it'd benefit me. As for protein, I've heard that it's a total myth. We supposedly consume more protein than we need already. And isn't soy protein not good for lifting since it isn't fermented soy and contains too much estrogen? Again, just playing devil's advocate. I really appreciate your reply. Will also check out vegan creatine. Thanks!
  7. What's up guys. So for a bit of background info, I'm currently 125 lbs, been lifting for about a year and a half, and have sort of plateaued. While I've made great progress, and have learned a lot along the way, I'd still like to lose a tad more body fat, and add about 10 lbs of muscle if possible. I have really muscular arms, but the rest needs more work. I guess I'm looking to go from "toned" to "muscular." I also recently just went up in weights in everything, so that won't be an option for a bit. Also new to veganism, and I've already noticed some fat loss while actually having more energy to lift. Go figure. Day 1 Squats (Barbell, 150 lbs) 3 sets of 8-10 Dead Lift (Barbell, 120 lbs) 3 sets of 8-10 Bench Press (Barbell, 110 lbs) 3 sets of 4-6 Seated Shoulder Press (35 lb dumbells) 3 sets of 6-8 Lat pull down (110 lbs) 3 sets of 8-10 Tricep pull down (40 lbs) 3 sets of 10 Flyes (machine, 100 lbs) 3 sets of 6-8 Crunches on Bosu Ball (3 sets of 20) Planks (3 for one minute each) Day 2 Decline bench press (Barbell, 110 lbs) 3 sets of 6-8 Close Grip Cable Row (100 lbs) 3 sets of 6-8 Dumbbell Curls (30 lb dumbells) 3 sets of 6 Leg Extension (110 lbs) 3 sets of 8-10 Leg Curls (70 lbs) 3 sets of 8-10 Lateral Raises (25 lb dumbells) 3 sets of 6-8 Cable Crossover (95 lbs) 3 sets of 8 Tricep Kickbacks (30 lb dumbells) 3 sets of 8-10 Cable Twists (35 lbs) 3 sets of 10 on each side Day 3 Incline Bench Press (Barbell, 90 lbs) 3 sets of 6-8 Leg Press (220 lbs) 3 sets of 8 Wide Grip Rows (110 lbs) 3 sets of 8 Front Raises (25 lb dumbells) 3 sets of 8 Hammer Curls (25 lb dumbells) 3 sets of 8 Split Squats w/ Dumbells (20 lb dumbells) 3 sets of 10 Calf Extension (180 lbs) 3 sets of 10 Pullups 3 sets of 10 Reverse Flyes (70 lbs) 3 sets of 8 Pushups on Bosu Ball 3 sets of 15 Crunches on Bosu Ball 3 sets of 20 PS: I know diet is important, so here's an example of what I eat throughout the day. 9am - Breakfast: 1.5 cups of Multigrain cheerios, light soy milk. Coffee with light soy milk and 1 tsp of raw (vegan) sugar. 11am - Snack: Apple 1pm - Lunch: Almond butter sandwich on 2 slices of multigrain bread. 3 pm - Snack: Apple or granola bar (low calorie/ sugar, about 120 calories) 6 pm - Dinner: Seitan with asparagus and lentils. 8 pm - Dessert: Apple, or 1-2 pieces of vegan dark chocolate. Also, about 2-3 nights a week I'll have a few glasses of red wine with dinner. Oh, and adding calories to my diet (so far anyway) only seems to increase my body fat. Thanks!
  8. Hello, I'm only a few weeks into veganism and have been lifting for a little over a year. Excited to have a place to get some advice. I have a small frame (130 lbs), but have a good amount of muscle on me. I was a personal trainer for awhile, so I have some knowledge of what I'm doing (which I'll gladly share), though I'm hoping to learn more from all of you. As for being a new vegan; it's great! I wish I had done it sooner. In just a week, I'm already lifting more, and the stubborn layer of fat over my abs is already quickly melting away. I've always wanted to add a bit more mass, so hopefully you guys can help me with that as I now have the obstacle of a new diet. Looking forward to speaking with all of you, Daniel
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