vege

you are one lucky guy! But how did you end up eating meat with vegetarian parents!? You were baaaad boy

1 eggplant, 2 zucchinis (i used local ones, with white skin, not italian ones with green skin, but it does not matter), 1 onion, 3 tomatoes, 2-3 red peppers - cut everything in chunks and put in baking dish. Cut some smoked tofu in cubes and add, along with some olive oil, turmeric, very little cinnamon, agave syrup, salt, pepper. Bake until done! http://img14.imageshack.us/img14/8479/dsc00005uj.jpg

you look excellent! Good progress. What you eat?

20 lbs more is my goal. But not fat! I am working on traps:) Thank for commenting!

Hey, Nicholas! It looks good program to me. Actually, I think everybody is different, and should try different approaches, and find out for himself what is best for him. There is no split, program, or exercise that suits everyone. I found out, for example, bench press does nothing for me, and that I make biggest gains with dumbbell press, but then again there are some guys that say bench press is the best exercise... As for nutrition: it is not rocket science, you dont have to count all that stuff. Just eat enough, and dont eat junk. For me, lots of carbs and almost no fat is best ratio. Just be consistent and focused, that is what matters.

I have 73 kg , which is 160 pounds (US) I told you, I am not big at all... I may just have good camera or something Maybe it is an angle... here are some new photos http://img695.imageshack.us/img695/9787/31908089.jpg http://img198.imageshack.us/img198/1138/68285320.jpg

hey, nice progress there! Quads are big!

thanks! you just have to eat enough, train regularly, and wait... no big deal Thank you Robert! Means a lot! Macros: I really don't know exactly. But I tend to eat lots of carbs, and almost no fats. Something like 80/10/10 diet, but also cooked food (potatoes, legumes, grains, corn bread, etc). But generally, I eat lots of fruits. 7-10 bananas, 1 kg of grapes, 5 kg of watermelon - that is one meal for me, and I have like 4-5 in one day. When I eat cooked food, it is like 1 kg of cooked potatoes, or 250 g (dry weight) of chickpeas or lentils, etc... I eat veggies moderately, predominantly green. No more then 1 teaspoon of olive oil, or 5 spoons of hemp seeds, or 100 g of almonds in one day. Very little fats, as I said. WORKOUT: no plan at all. I tried every possible split, and now I know there is only one "big" rule - train hard and not too long, go home and rest. Everything else is just a variation, good as any other. And I do also yoga sometimes or I exercise in park on bars. No supplements. I take here and there a hemp protein powder, but not often. I agree with your comment: I need bigger upper traps and yes - ypu can never get pecs big enough!!! I will never be huge, though, I am not that tall - 178 or 179 cm

you need lots of carbs to bulk, not protein!

you are an endless inspiration, thanks!

better not to eat anything at all

thank you for your comment, Nicholas. Here are some new photos http://img193.imageshack.us/img193/2023/90468596.jpg http://img16.imageshack.us/img16/3387/dsc00069dd.jpg http://img826.imageshack.us/img826/2114/photo57y.jpg http://img98.imageshack.us/img98/6164/photo27x.jpg

Welcome, brother! Just train right and eat well!

no one should ever worry about not enough protein and too much (good) carbs in their diet. Every normal diet (vegan or not), that is not junk food has plenty of protein in it. And we need as much carbs as it is possible to eat!))) I am on a high carb, low fat and pretty low protein diet and I gain muscle. No one will ever make me think about not getting enough protein again. I am don with the thinking: Am I getting enough protein?!, etc... The only thing one should worry is not to eat too much fats - and you can never go wrong if you totally exclude them from the diet. My point is - vegans should not talk about protein in food at all. The whole protein myth comes from meat and dairy industry and we should fight it, not support it. And yes, broccoli may have less protein than meat, but we dont need that much protein anyways.

Chewy, I am impressed with these DL and squats!

congratulations!

Hey, I am glad to se you are back!

i read somewhere that very aggressive chemical processes are being used in production of soy protein. I use hemp protein, which is just what is left after extracting oil from seeds. But it is just 50% protein, very low compared to usual ones.

http://img198.imageshack.us/img198/4439/dsc00033kh.jpg I am in a middle of renovating my apartment and have had some good "sandbag" training lately

i eat low fat and i think i have had some good results so far

hello, Tom! You should loose some weight and pay more attention on chest muscles. I struggled with mine, too and saw first improvements only when started with dumbbell chest presses. Regular barbell chest press did nothing for me. And no more junk food and alcohol! Generally, you have nice starting point!

Steve Reeves was not a vegan, but he was successful on a low protein and high carb diet http://www.bodybuilding.com/fun/mahler109.htm

this sounds nice! I tried this with pumpkin seeds. I only worry if it is healthy to heat the polyunsaturated fats in hemp seeds?

Chewy, I just want to say hi and well done! I see bench press is getting better. And you have a vegan gym buddy now, that is great! I wish I had one! Keep up the good work:)

http://www.youtube.com/watch?v=BH9m0aC3VgI i made this yesterday, it was nice! I will try fava beans hummus next