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Arion

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  1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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.

  7. 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

  8. 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

  9. 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!

  10. 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.

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