Arion

How to Get Big Compound Exercises + Protein/Calories + Rest/Sleep = Big Compound Exercises Using Free Weights = Squat, Dead Lift, Bench Press, Rows, Pull Up, Dips Identify Your Body Type http://www.bodybuilding.com/fun/becker3.htm Exercise and Eat According To Body Type Bulking For Ectomorphs http://www.scivation.com/books/ectomorphs.htm Bulking For Mesomorphs http://www.scivation.com/books/mesomorphs.htm Bulking For Endomorphs http://www.scivation.com/books/endomorphs.htm Compound Exercise Intensity Cycling http://www.hardgainer.com/brawn.html Fractional Weight Plates http://www.roguefitness.com/rogue-fractional-plates-lbs.php Vegan Power Stew Recipe viewtopic.php?f=15&t=23825 Vegan Weight Gainer Power Shake Recipe viewtopic.php?f=15&t=24333 Nutrition Formulas for Bodybuilding The following is a general daily requirement for gaining weight and muscle. In order to achieve these requirements, food is consumed every 2 to 3 hours in small portions. Adding protein drinks and bars are normally added to the diet to achieve the numbers. Minimum protein and calories, compound exercises, plus sufficient rest = weight and muscle gain Protein 1.5 grams for each pound of body weight Example: 150 pounds of body weight = 225 grams of protein Calories 20 calories for each pound of body weight Example: 150 pounds of body weight = 3,000 calories Fat 0.5 grams for each pound of body weight Example: 150 pounds of body weight = 75 grams of fat Carbohydrates 2.1 grams for each pound of body weight Example: 150 pounds of body weight = 315 grams of carbohydrates Protein For Muscle Maintenance 0.8 to 1.2 grams for each pound of body weight Example: 150 pounds of body weight = 120 to 180 grams of protein Carbohydrate, Protein, Fat, Ratio 50% of calories from carbohydrates 30% of calories from protein 20% of calories from fats References Building Muscle on a Plant Based Diet - Robert Cheeke http://veganbodybuilding.com/?page=article_buildingmuscle Nutrition Calculators http://www.bodybuilding.com/fun/calculators.htm Calories for Bodybuilding http://stronglifts.com/how-to-gain-weight-for-skinny-guys

You can also set the J-Hooks on the outside of the rack at shoulder height allowing for a Standing Overhead Press.

That should read Seated Overhead Press. If you stand 5 feet 9 inches or under, then a Standing Overhead Press should work.

http://i.imgur.com/lwaIM.jpg http://i.imgur.com/PAfS4.jpg Review: Powertec Power Rack PR11 and Utility Bench UB11 The Power Rack and Bench, with Olympic Bar and Weights are the foundation of a dynamic home gym. Compound exercises like the Squat and Bench Press are the foundation of bodybuilding. The power rack allows you to perform these exercises safely and is the tool of choice for maximum gains. For most, investing in a rack and bench is a substantial purchase, so it pays to do your research. I researched all the home-grade and commercial-grade power racks and benches on the market. Although there are many to choose from, for my current needs, available space, and budget, Powertec is what I chose. Purchasing equipment without trying it in real life can be challenging. For the differences between a Power Rack, Squat Stands, and Squat Rack, see the Power Rack Definition. For a comparison chart of power racks and benches, see the Power Rack Comparison and Bench Comparison. All measurements below came from my tape measure. Measurements on the Powertec website may differ. I've attempted to provide a complete review including specifications not on the Powertec website. I hope this information is of value to your research. If I can help answer any questions, feel free to ask. In addition to the right equipment, training with proper form is essential. See the works of professional trainer Stuart McRobert of HardGainer.com for proper form, intensity cycling with fractional plates, and how to structure your individual drug-free training program. Power Rack Features & Benefits Squat and Bench Press Safely Full Range of Motion with Free-Weights Workout at Home with No Gym Lines Solid Stability Gravity Lock Spotter Bars and J-Hooks Overhead Press Pull-Up and Dips Partial Dead Lift Standing Calf Raise Abdominal Exercises Curls Lat Tower Option for Pull-Downs, Seated Rows, etc. Bench Features & Benefits Flat, Incline, Decline Positions 6 Incline Positions 2 Decline Positions Pull-Pin Adjustment Wheels for Easy Moving Dumbbell and Abdominal Exercises 5 Different Optional Accessory Attachments Model Numbers Reviewed Powertec Work Bench Power Rack: WB-PR11 Powertec Work Bench Utility Bench: WB-UB11 Powertec Official Website http://www.powertecfitness.com Retail Price Rack: $549.00 Includes Pull-Up Bar and Dip Bars Bench: $299.00 Includes Hand Grip Bar Shipping: Free In The Continental US Color Options Rack: Black or Construction Yellow Bench: Black Only Spotter Bars and J-Hooks: Chrome Only Promotional Picture Promotional Picture Demonstration Videos Warranty Lifetime on frames (excluding paint finish) 2 years on component parts (bearings, spring pins) 1 year on pads, grips, and unspecified parts Rack Optional Attachment Lat Tower Bench Optional Attachments Curl Machine, Leg Press, Pec Fly, Leg Lift, Dip Machine Retail Suppliers Besides direct from Powertec, there are a number of retail suppliers. I chose IronCompany.com My sales rep Jayson Operio was very helpful. Maximum Weight Capacity Racking section: 1000 pounds Pull-Up and Dip Bars: 400 pounds bodyweight Bench Bodyweight/Resistance Combination: 600 pounds Materials Rack: Mig welded 2 and 1/2 inch tubular 12 gauge (2.5mm) steel with baked powder coat glossy paint finish. 1/2 inch steel bolts, nuts, and washers. Hard rubber on Spotter Bars. Hard rubber pull-up grips. Plastic end caps. Bench: Mig welded 2 inch by 3 inch tubular 12 gauge (2.5mm) steel with baked powder coat glossy paint finish. 1/2 inch steel bolts, nuts, and washers. 2 and 1/2 inch thick high-density foam seat and back pads. Faux leather upholstery. Yellow stitching. Embossed logo. Plastic end caps. Dimensions Rack: Length 50 and 1/2 inches, Width 49 inches, Height 83 inches Bench Back and Seat: Length 49 inches, Width Wide 12 and 1/2 inches, Width Narrow 10 inches Bench Frame Base: Length 38 inches, Width 26 and 3/4 inches Bench Height Flat Position: 18 inches Rack Internal Footprint Between Vertical Columns Dimensions Length 25 and 1/2 inches Width 45 inches Spotter Bar Hole Dimensions Total 22 numbered holes. Each hole is 1 and 1/8 inch in diameter. Each hole is spaced 2 and 1/2 inches from hole center to hole center. Hole 1 is 16 inches high. Hole 22 is 68 and 1/2 inches high. Dip Bar Dimensions 14 and 1/2 inches long. 5 and 3/4 inch circumference The bars can be positioned inside or outside the rack. They point inward at a 70 degree angle. Knurled handles. The width of the bars varies between 20 and 27 inches. The bars are very stable. Pull-Up Bar Dimensions Grip Width: 20 inches, Grip Width Wide: 32 inches, Bar Circumference: 4 inches. The bars are very stable. Transportation Since the equipment is too heavy for UPS or FedEx, an independent transportation company is used. The driver arrived with a flatbed truck and forklift. The boxes covered with plastic on a pallet was forklifted onto the driveway. The driver helped me lift the boxes from the driveway to the patio. I un-boxed the equipment on the patio and carried the pieces into the house. Packaging The boxes came securely wrapped with plastic ties. The parts were individually wrapped in plastic to prevent scratches. Shipping Weight Rack: 209.4 pounds Bench: 81.9 pounds Assembly Rack requires two people for safe assembly. Rack assembly time about 2 hours. Bench assembly time about 1 hour. Manual: Part List and Exploded Diagram Assembly difficulty: Rack easy. Bench moderate due to diagram. Tighten all bolts before using equipment. Assembly Tools Rack: 1- 8 inch adjustable wrench. 1 ratchet wrench with 7/8 inch socket. Bench: 2 - 8 inch adjustable wrench. 1 allen wrench included with bench. Build Quality and Finish All welds excellent. The rack stability is solid due to bolted support plates that reinforce the joints. Paint finish excellent. Bench has moderate wobble. Improvement Suggestions Re-design bench like the Legend Fitness 4-Way bench. Eliminate bench wobble. Add rubber to the J-Hooks like the Spotter Bars have. Monkey Bar option. Closer Spotter Bar Holes. Rack Plate Holder option. Better assembly instructions. Manufacture in USA instead of China. Notes Although I stand 5 feet 10 inches, I found the flat position of the bench too high for my feet to touch the floor flat. The bench in the flat position is 18 inches high. Originally I planned to purchase the Legend Fitness 4-Way Bench, but changed my decision due to wanting a Leg Lift attachment and uncertain if the bench would fit the rack with the Lat Tower installed. Some report that the Lat Tower does not give full range of motion for those who stand over 5 feet 10 inches. Conclusion Powertec is a progressive leader in the fitness industry. They produce high quality products. There is still room for improvement as indicated in the suggestions above. Some enthusiasts advise starting with a high-end rack and bench from manufacturers like Legend Fitness, Hammer Strength, Cybex, Hoist, Rogue Fitness, Texas Strength Systems, Sorinex, EliteFTS over Powertec. I agree with this view, however, for my current needs, available space, and budget, Powertec gets the job done. I see myself using this equipment for a long time. Photo Notes: Some of the the photos below have imperfections due to pixelation Rack Boxes http://i.imgur.com/JScPU.jpg Bench Box http://i.imgur.com/qEV58.jpg Manual & Assembly Tools http://i.imgur.com/aj3WI.jpg Rack Squat Position http://i.imgur.com/WPw1H.jpg Rack Bench Press Position http://i.imgur.com/AhMVc.jpg http://i.imgur.com/wuXUn.jpg http://i.imgur.com/ZmVOJ.jpg Spotter Bars http://i.imgur.com/qxPwP.jpg J-Hooks http://i.imgur.com/iPnRu.jpg http://i.imgur.com/GR920.jpg Bench Flat Position http://i.imgur.com/t1Q5X.jpg Bench Incline Position http://i.imgur.com/QF33d.jpg Bench Decline Position http://i.imgur.com/HPh3i.jpg Bench Grip http://i.imgur.com/VmqAZ.jpg Pull-Up Bars http://i.imgur.com/VTyft.jpg Dip Bars http://i.imgur.com/hv39B.jpg http://i.imgur.com/bJ6dq.jpg http://i.imgur.com/XWHg1.jpg

A few more tools for your mass attack Vegan Power Stew Recipe viewtopic.php?f=15&t=23825 Vegan Weight Gainer Power Shake Recipe viewtopic.php?f=15&t=24333 Fractional Weight Plates http://www.roguefitness.com/rogue-fractional-plates-lbs.php

http://i52.tinypic.com/2r4os4h.jpg Vegan Weight Gainer Power Shake Designed to pack on body mass in conjunction with weight training and supply plenty of energy A weight gainer shake by definition has more protein, calories, and carbohydrates than a standard protein shake Convenient way to get extra protein, calories, and carbs for a mass building diet Easier to digest than solid food Ideal meal replacement Transport in a bottle and ice cooler Makes 1 - 18 ounce portion Preparation time 2 minutes Incredibly Delicious! Nutrition Facts 1 - 18 Ounce Portion Protein: 29 grams Calories: 748.5 Carbohydrates: 129.5 grams Fat: 17 g Fiber: 11 g Equipment Blender Ingredients 1 and 1/2 Cups Rice Milk 2 Tablespoons Vanilla Rice Protein Powder 1/2 Cup Quick Cooking Rolled Oats 1 Tablespoon Almond Butter 1 Tablespoon Vanilla Coconut Palm Nectar 1 Tablespoon Black Strap Molasses 1 Banana Preparation Add all ingredients in blender and blend until smooth Pour into glass or storage bottle Enjoy Variations Feel free to create your perfect shake by adding or subtracting ingredients and measurements to meet your specifications and goals Mix or substitute milks like Almond Milk, Hemp Milk Oat Milk, Coconut Milk, Soy Milk Mix or substitute grains like Rolled Wheat, Rolled Quinoa, Cooked Rice, Soaked Regular Rolled Oats, Cooked Steel Cut Oats Substitute other seed-nut butters like White Sesame Tahini, Black Sesame, Sunflower, Hemp, Walnut, Pumpkin, Peanut Substitute other sweeteners like Honey, Agave Syrup, Raw Sugar, Brown Rice Syrup, Barley Malt Syrup, Maple Syrup, Date Syrup Mix or substitute fruits like Peaches, Mangoes, Blue Berries, Black Berries, Raspberries, Strawberries, Figs, Dates, Apple, Papaya Add food items like Coconut Meat, Coconut Water, Avocado, Cooked Yams, Vegan Ice Cream, Almond Milk Yogurt, Canned Cannellini White Kidney Beans, Cooked Black Beans, Fresh Spinach, Soaked Raisins, Soaked Prunes, Soaked Goji Berries, Carob Powder, Carob Syrup Add spices and flavorings like Vanilla, Cinnamon, Cardamon, Nutmeg, Ginger, Peppermint Extract, Orange Extract, Almond Extract Add extra fat and calories with Sunflower Oil, Sesame Oil, Hemp Seed Oil Add extra energy with Siberian Ginseng or Ashwagandha powder Add Pine Pollen powder for testosterone enhancement Notes Recipe modified from the weight gainer shake strategy in the free book Bulking for Ectomorphs by Derek Charlebois http://www.scivation.com/books/ectomorphs.htm Quick Cooking Rolled Oats is ideal because it is not gritty like regular or steel cut oats and does not require soaking or cooking. Instant Rolled Oats should not be used because of its lower nutrition value. Reference: http://www.bobsredmill.com/oats Black Strap Molasses is high in Potassium, Calcium and Iron. Considered a blood building tonic food in eastern medicine. Reference: Planetary Herbology by Dr. Michael Tierra Various foods like Almonds, Walnuts, Honey, Raw Sugar, Dates, Yams, Oats, Rice Syrup, Raisins, Goji Lycium Berries, Black Berries, Black Sesame Seeds, Black Beans are considered a energy, blood, and yin tonic foods in eastern medicine. Reference: Planetary Herbology by Dr. Michael Tierra Cinnamon, Cardamon, Nutmeg, and Ginger are valued for enhancing digestion in Ayurvedic and Chinese medicine. Reference: The Yoga of Herbs by Dr. David Frawley Add Ginger powder during the winter months for added warmth Rice Protein Powder http://www.sunwarrior.com http://bokusuperfood.com Coconut Palm Nectar http://www.sweet-tree.biz Pine Pollen Powder /link removed at company's request/ All ingredients available at the health food store All ingredients should be organic Don't Panic Go Organic! Blender http://i54.tinypic.com/1zc37u9.jpg Rice Milk http://i56.tinypic.com/205wf3a.jpg Rice Protein Powder http://i55.tinypic.com/ngw0ee.jpg Quick Cooking Rolled Oats http://i52.tinypic.com/2nq8c3r.jpg Almond Butter http://i55.tinypic.com/ap9x5k.jpg Vanilla Coconut Palm Nectar http://i56.tinypic.com/1zp2yvm.jpg Black Strap Molasses http://i.imgur.com/1V6Ru.jpg Banana http://i56.tinypic.com/w17k7l.jpg Glass Beverage Bottle 22oz by LifeFactory.com http://i.imgur.com/gCZSz.jpg Blue Ice http://i56.tinypic.com/2jcx1y9.jpg Cooler Tote 9 Can Size http://i52.tinypic.com/65wlxz.jpg

You may also find this of value Veganize the diet recommendations How to Get Big Compound Exercises + Calories + Rest/Sleep = Big Identify Your Body Type http://www.bodybuilding.com/fun/becker3.htm Exercise and Eat According To Body Type Bulking For Ectomorphs http://www.scivation.com/books/ectomorphs.htm Bulking For Mesomorphs http://www.scivation.com/books/mesomorphs.htm Bulking For Endomorphs http://www.scivation.com/books/endomorphs.htm Intensity Cycling http://www.hardgainer.com/brawn.html Nutrition Formulas for Bodybuilding The following is a general daily requirement for gaining weight and muscle. In order to achieve these requirements, food is consumed every 3 hours in small portions. Adding protein drinks and bars are normally added to the diet to achieve the numbers. Minimum protein and calories, compound exercises, plus sufficient rest = weight and muscle gain Protein 1.5 grams for each pound of body weight Example: 150 pounds of body weight = 225 grams of protein Calories 20 calories for each pound of body weight Example: 150 pounds of body weight = 3,000 calories Fat 0.5 grams for each pound of body weight Example: 150 pounds of body weight = 75 grams of fat Carbohydrates 2.1 grams for each pound of body weight Example: 150 pounds of body weight = 315 grams of carbohydrates Protein For Muscle Maintenance 0.8 to 1.2 grams for each pound of body weight Example: 150 pounds of body weight = 120 to 180 grams of protein Carbohydrate, Protein, Fat, Ratio 50% of calories from carbohydrates 30% of calories from protein 20% of calories from fats References Building Muscle on a Plant Based Diet - Robert Cheeke http://veganbodybuilding.com/?page=article_buildingmuscle Nutrition Calculators http://www.bodybuilding.com/fun/calculators.htm Calories for Bodybuilding http://stronglifts.com/how-to-gain-weight-for-skinny-guys

I have not tried Derek's routine, but experienced lifter Stuart McRobert would recommend a more gradual approach by slowly adding small increments of weight to compound exercises over weeks and months. It's called intensity cycling. Avoidance of over-training and injury is paramount. He specializes in training for those who are not genetically gifted and do not use steroids. He outlines intensity cycling in his book Brawn http://www.hardgainer.com/brawn.html

Musclemag has a Abs Special on the stands now The entire issue is devoted to abs and covers most everything about abs Tons of exercises illustrated and explained Definitely helped me reduce the confusion I had about how to develop abs http://i55.tinypic.com/2rwqps8.jpg

If you have not read the book "Brawn" by Stuart McRobert, I would highly suggest you do. Easily one of the best books on reality based bodybuilding! From his experienced perspective, he would say you are over-training. His basic philosophy is "Less is More" for those who are not genetically gifted and not using steroids.

Step Two Focus on a bulking strategy according to your body type Bulking For Ectomorphs http://www.scivation.com/books/ectomorphs.htm Bulking For Mesomorphs http://www.scivation.com/books/mesomorphs.htm Bulking For Endomorphs http://www.scivation.com/books/endomorphs.htm Although these free books have supplements to promote, I think the basic information is valuable. You can veganize the diet recommendations. There are numerous bodybuilding theories, however I gravitate towards what I personally feel are fundamentals.

First step what is your body type? You can determine it here http://www.bodybuilding.com/fun/becker3.htm

Food & Beverage Transport System I work full time and I'm always on the go and need to eat every 3 hours. Here is the system that allows me to eat and drink healthy anywhere. What system do you use? The Thermos Food Jar rocks for my Vegan Power Stew! viewtopic.php?f=15&t=23825 Thermos Food Jar Stainless Steel 16 oz http://i56.tinypic.com/1gsjkj.jpg Norpro Funnel Stainless Steel Wide Mouth http://i55.tinypic.com/2j1x5sg.jpg Kinetic Cookware Go Green Glasslock Food Containers http://i55.tinypic.com/29gefbc.jpg Lifefactory Glass Beverage Bottles 16 & 22 oz http://i51.tinypic.com/5minok.jpg Lifefactory Glass Beverage Bottle 9 oz http://i51.tinypic.com/2ca3ps.jpg Picnic Time Montero Insulated Cooler Tote http://i55.tinypic.com/2ldxdo6.jpg Backpack http://i56.tinypic.com/2q8xe88.jpg Cooler Tote 9 Can Size http://i52.tinypic.com/65wlxz.jpg Blue Ice http://i56.tinypic.com/2jcx1y9.jpg

http://i56.tinypic.com/5wfces.jpg Vegan Power Stew Designed for Bodybuilders on the go! Makes 3 - 16 ounce portions Preparation time 35 minutes Nutrition Facts Total 3 Portions Protein: 66 grams Calories: 1307 Carbohydrates: 144 grams Fat: 56 grams Fiber: 21 grams Equipment 2 Stainless Steel Sauce Pans 2 Quart Size 3 Thermos Vacuum Insulated Food Jar Stainless Steel 16 Ounce Size 1 Norpro Stainless Steel Wide-Mouth Funnel Ingredients 2 and 1/2 Cups Water 1/3 Cup Quinoa 1/3 Cup Split Yellow Mung Beans 1/2 Cup Water 1 Sliced Carrot 1 Sliced Summer Squash 1 Sliced Potato 1 Cup Spinach 1 Teaspoon Coriander Powder 1 Teaspoon Cumin Powder 1 Teaspoon Turmeric Powder 1 Teaspoon Ginger Powder 1 Package Gardein Vegan BBQ Beef Skewers Garnish Cilantro 1 Pinch Sea Salt 1 Tablespoon Hemp Seed Oil Preparation Add 2 and 1/2 Cups water, Quinoa, and Split Yellow Mung Beans to first sauce pan and bring to boil then reduce to simmer and cover. Simmer for 33 minutes then remove from heat. Add 1/2 Cup Water to second sauce pan and add Vegetables and Vegan Beef and bring to boil then reduce to medium heat and cover. Slow boil on medium heat for 2 minutes. Remove from heat after 2 minutes and add entire contents to first sauce pan with Quinoa and Split Yellow Mung Beans. Add Spinach and Spice Herbs and mix with spoon. Pour stew through wide-mouth funnel into the 3 Thermos Vacuum Insulated Food Jar Stainless Steel 16 Ounce Size. Garnish each portion with Sea Salt, Cilantro, and 1 Tablespoon Hemp Seed Oil. Variations The recipe above is the basic recipe which is a variation of the healing meal called Kitchari in East Indian Ayurvedic Medicine. Feel free to modify the water, cooking time, and ingredients to your specifications and to add variety. Mix 1/2 water and 1/2 canned coconut milk Mix or substitute grains like 1/2 Rice and 1/2 Quinoa, Amaranth, etc. Mix or substitute beans like black beans, red lentils, etc. Mix or substitute vegetables like Green Beans, Zucchini, Chard, Kale, Dandelion, Yams, Baby Corn, Peas, Water Chestnuts, Sea Vegetables, etc Mix or substitute Vegan Meat like Gardein Beefless Tips, Tofurky Sausage, Field Roast Sausage, etc. Mix or substitute herb spices like Mexican, Thai, Italian, Fennel Powder, Cardamon Powder, etc. Also try adding cooking wine or soy sauce. Cook grain and beans in slow cooker over night and add steamed vegetables in the moning. Notes All ingredients available at the health food store. All herb spices valued in Ayurveda for their ability to enhance digestion and assimilation. Split Yellow Mung Beans are highly valued in Ayurveda for healing and detox. Ginger is a warming herb and should be added during the cold months and minimized during the warm months. Keep Hemp Seed Oil refrigerated. All ingredients should be organic and the water should be filtered. Don't Panic Go Organic! Quinoa http://i54.tinypic.com/2vdii6g.jpg Split Yellow Mung Beans http://i53.tinypic.com/14d39lc.jpg Vegetables http://i55.tinypic.com/k3m1jb.jpg Gardein Vegan BBQ Skewers http://i53.tinypic.com/2akejnn.jpg Cilantro http://i53.tinypic.com/2yuf0d0.jpg Redmond Real Salt Sea Salt http://i51.tinypic.com/1rak3s.jpg Hemp Seed Oil http://oi55.tinypic.com/k0r809.jpg Norpro Stainless Steel Funnel http://i53.tinypic.com/ixqqvk.jpg Thermos Food Jar http://i53.tinypic.com/2z8sqc0.jpg

http://i52.tinypic.com/34gq2pd.jpg Also consider using fractional plates to slowly increase your bench press. http://www.roguefitness.com/rogue-fractional-plates-lbs.php

http://i51.tinypic.com/24zm1i0.jpg My new Powertec rack and bench arrive next month. As others here have said, progressive weight done safely will produce results. http://www.powertecfitness.com/product.php?id=workbench-power-rack

http://i52.tinypic.com/152gy9u.jpg And when the mood strikes me Vegan black pepper steaks from http://vegeusa.com Yum!

Since many now consider all forms of cacao to not be a health food, you can substitute the cacao nibs with vegan carob chips! http://i51.tinypic.com/33oibt3.jpg

I'm researching the use of plant anabolics for muscle and strength gains. Has anyone had success with plant anabolics? Two at the top of my list are Ashwagandha Root and Pine Pollen Ashwagandha http://i51.tinypic.com/2hy8eno.jpg Pine Pollen http://i55.tinypic.com/2w5ss61.jpg

http://i53.tinypic.com/651wcx.jpg Goji Cacao Energy Protein Bars Serves 8-10, Vegan, Gluten-Free, Quick and Easy! The original recipe for this bar only has 5 grams of protein per bar, however you can increase the protein content by adding protein powder. Add some water to the protein powder to make into a paste and add to the recipe. Cacao nibs are small pieces of cacao beans; most are heated but I prefer using them undamaged by heat (look for those labeled "raw"). They add a rich, dark-chocolate crunch to recipes. To make date paste, mash semisoft, pitted dates, such as organic medjool, by hand. Dates vary in moisture content, so you may need to add a teaspoon of water if yours don't hold the dry ingredients together. Ingredients 1 cup raw almonds 1 cup date paste (about 12 large dates), packed 1/4 teaspoon sea salt 3 tablespoons goji berries 2 tablespoons cacao nibs 1 teaspoon vanilla extract or 1/2 teaspoon ground cinnamon (optional) Directions Line a baking sheet (any size) with parchment paper. Grind raw almonds into a powder using a food processor. In a large bowl, mix together ground almonds, date paste and salt. Add goji berries, cacao nibs, vanilla or cinnamon, if using. Mix well. Press dough evenly into tray to desired thickness (doesn't need to fill entire tray). Cut into bars. Store in an airtight container. Will keep for at least 1 week in fridge. Variation: Add Mashed Banana, Coconut, Raisins, Dried Mango Chunks, Dried Papaya Chunks PER SERVING: 190 cal, 11g fat (6g mono, 3g poly, 1g sat), 0mg chol, 5g protein, 22g carb, 4g fiber, 72mg sodium Source: http://newhope360.com/recipes/raw-goji-cacao-energy-bars Author: Ani Phyo http://www.aniphyo.com Don't Panic Go Organic!

Also on occasion Organic Textured Soy Protein http://www.bobsredmill.com/organic-textured-soy_protein.html Add 1 vegan bullion cube to boiling water and pour over TSP to reconstitute Bob's Red Mill brand is the only one that I know that makes organic Other TSP and soy protein isolate which you find everywhere tend to be processed with toxic hexane

Some favorite staples that I put in my vegan power stew Tofurky Vegan Sausage http://tofurky.com/tofurkyproducts/sausages.html Field Roast Vegan Sausage http://www.fieldroast.com/products.htm Gardein Vegan Meat http://www.gardein.com/products.php?t=fresh

Thanks guys! Stuart McRobert author of Brawn comments caught my attention below. Particularly in relation to hardgainers. History : Invented by Al Gerard, a deadlift record holder in ADFPA (US drug free powerlifting) - Deadlifting 625 lbs at a bodyweight of 205 lbs, and past age 40. The Trap Bar solved his way to training without aggravating old lower back injuries. Gerard found that the Trap Bar could work his legs and hips extremely well, without aggravating his fragile back. In fact, his Trap Bar training replaced the Back Squat most of the year, even though he competed in powerlfting. He found he could squat 500lbs despite only training in the squat a couple months a year - the Trap Bar kept his legs strong. The Trap bar has been championed by Hardgainer Magazine, Cyberpump, Bob Whelan's Natural Strength, Paul Kelso and Dr Ken Leistner. Deadlift or Squat or "Squatlift"? : It's basically a hybrid of the deadlift and the squat. Very similar to doing squats with dumbells, except you can load up far heavier weights. It's a brilliant alternative to the Squat and regular barbell deadlift. Most people find the parallel grip very comfortable. On high rep sets, it can tilt backwards and forwards, but you can solve that with lifting straps. Although, obviously, it's gives your grip less of a workout. Stuart McRobert says in Beyond Brawn "Do not consider the Trap Bar deadlift as just an alternative to the barbell squat. It is an outstanding exercise in it's own right....The Trap Bar deadlift is the equal of the squat for many hardgainers...In fact, it has the potential to be the number one productive exercise for many hard gainers" How it works: Because you stand in it, rather than behind it - you can lower yourself down whilst keeping you back straight - rather than tilting forward like in the barbell squat and deadlift. Again, I'll quote McRobert : "In any type of bent-legged deadlift with a Trap Bar there are some big advantages relative to the squat: 1. The Bar is held beneath the body rather than precariously near the top of the spine as in the squat, and thus there is no bar bearing down on you. 2. Good form is easier to maintain because the deadlift is technically less demanding than the squat 3. Spotters are not needed 4. No squat stands, power rack or safety bars are needed 5. The exercise is easily done from a dead stop at the bottom." For home trainers it's by far the safest way to lift real heavy. Trap Bar Exercises: • Bent legged deadlift aka Squatlift - the main exercise as detailed above • Stiff Legged deadlift • Parallel grip upright rows • Parallel grip high pulls • Shrugs - Olympic lifter's staple - Paul Kelso has written a whole book about them. • Farmers walk - load up and walk as far as you can. A 'finisher' as popularised by Dinosaur Training. • You can even do overhead presses but will need to improvise some kind of rack to get it up to shoulder height.

Any thoughts? Trap Bar Deadlift http://i53.tinypic.com/bi9d1h.jpg Barbell Deadlift http://i55.tinypic.com/2vhzoqx.jpg

Would like to hear what you guys are doing? I'm currently doing brisk walking for 25 minutes before my workout with weights. Is 25 minutes too long?