Arion

Would like to see what kind of home squat cage everyone is using?

I've been looking at ones in the $350 to $500 range.

I think the Phys-X Power Cage is the one I'm going to buy.

Any thoughts appreciated!

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Deadlifts is one of my primary exercises.

I don't like crunches, so I have been thinking of getting the ab wheel like the one pictured below.

Anyone here use one?

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Ab Exercises?

Ab Gym Equipment?

Ab Gadgets?

All of the above?

This is not a bad guide, but many people find that the do fine on other ratios as well. For example, I think it's damn hard to get 1.5g/lb of protein each day, and I also think that 3000 calories in a day is too much for a 150lb dude, but your mileage will vary. For example, I was 180lbs (at ~14% bodyfat) and I only took in 2500 calories a day, and I gained weight on this intake.

 

So I like the guide, but everyone is different!

Yes, I'm looking for a general consensus here.

Surely there will be different viewpoints and experiences.

Other factors to also consider like gender, age, body type, activity level and beginning, intermediate, advanced bodybuilder.

It is interesting that in Ayurveda, the body types of Air (Vatta), Fire (Pitta), and Water (Kapha) correspond with Ectomorph, Mesomorph, and Endomorph.

Everything must be tailored to the individual.

No one size fits all.

I'm curious what formulas are you guys using for gaining weight and muscle?

Most seem to agree that eating every 3 hours and a minimum amount of protein and calories combined with compound exercises is key.

Do you find the following formulas agreeable?

Have I missed anything?

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% coming from protein

20% coming from fats.

References

Building Muscle on a Plant Based Diet - Robert Cheeke

http://chocolatecoveredkatie.com/2010/04/25/vegan-bodybuilding-and-fitness-with-robert-cheeke

Nutrition Calculators

http://www.bodybuilding.com/fun/calculators.htm

Calories for Bodybuilding

http://stronglifts.com/how-to-gain-weight-for-skinny-guys

What type of fast are you doing?

There are many different types of fasts.

Do you have a good blender? Dates would be a much healthier way to add calories and sugar to a diet than using a processed sugar.

Yes, I have a good blender

Fresh dates are on my "building foods" list

As the title of this thread implies, I'm exploring alternatives to maltodextrin

Thanks for the insight

I purchased a jar of Organic Brown Rice Syrup by Lundberg Farms today

 

The label lists 1 Teaspoon = 25 calories

 

I added 1 Tablespoon to 1 cup of unsweetened hemp milk and 4 tablespoons of hemp protein powder

 

The flavor profile was very good and no stomach upset

 

1 Tablespoon rice syrup 75 calories

 

1 Cup unsweetened hemp milk 60 calories

 

4 Tablespoons hemp protein 130 calories

 

Total 265 calories

I forgot to add 1 medium Banana = 100 calories

Total = 365 calories

Ok I see what you are going for here. Why not use stevia or sucralose?

Stevia = Low or no calories

Sucralose = Artificial

Extra calories and organic non toxic is what I am going for

I purchased a jar of Organic Brown Rice Syrup by Lundberg Farms today

The label lists 1 Teaspoon = 25 calories

I added 1 Tablespoon to 1 cup of unsweetened hemp milk and 4 tablespoons of hemp protein powder

The flavor profile was very good and no stomach upset

1 Tablespoon rice syrup 75 calories

1 Cup unsweetened hemp milk 60 calories

4 Tablespoons hemp protein 130 calories

Total 265 calories

organic/non GMO maltodextrin should be available if you look for it

Thank you, I located some at breworganic.com

How about eating some fruit?

 

I was being sarcastic.

Thanks, we all need a little sarcasm and humor in this game of gain

Also

Agave Syrup 1 Teaspoon = 30 calories

Maple Syrup 1 Teaspoon = 17 calories

Coconut Palm Sugar 1 Teaspoon = 15 calories

Maltodextrin Alternatives for Weight Gain?

I've noticed many commercial weight gain drinks contain maltodextrin.

And I've read here some are adding maltodextrin to their protein drinks for additional calories for weight gain.

From a more healthy perspective, the following foods seem like they would be a better alternative since they are available organic.

Maltodextrin is made from corn. Most commercial corn comes from GMO corn.

The following numbers came from Nutrition Facts for each food. It is not clear how many grams of Maltodextrin make up 1 Teaspoon, so I will assume 4.

Maltodextrin 1 gram = 4 calories, 1 Teaspoon = 16 calories?

Dehydrated Sugar Cane Juice (Sucanat) 1 Teaspoon = 15 calories

Date Sugar 1 Teaspoon = 11 calories

Brown Rice Syrup 1 Teaspoon = 27.5 calories

Barley Malt Syrup 1 Teaspoon = 30 calories

It would seem the Brown Rice and Barley Malt Syrup are the best alternative due to the high calorie content.

I think all of these foods are classified as Complex Carbohydrates vs Simple Carbohydrates (Glucose).

I have eaten these foods in the past, but I have not put them to a real world test in terms of strategic weight gain.

Also whether adding them to a drink or directly to food in terms of flavor profile, ease of digestion, and amount is something I plan to test.

Eastern medicine classifies Brown Rice/Barley Malt Syrup, Dates, Sucanat as energy tonic foods and facilitate weight gain.

Reference: Planetary Herbology by Dr. Michael Tierra, The Yoga of Herbs by Dr. Vasant Lad

Any thoughts on this topic appreciated!

In Ayurveda, they say it is essential to go to sleep by 10:00 PM in order to be in harmony with natures rhythm's.

I've heard that the liver performs an essential cleansing function at 11:00 PM and you need to be asleep for this to take place properly.

Also I have heard that sufficient sleep is required for balanced testosterone and growth hormone levels.

Plus one should wake up naturally without a jarring alarm clock.

Personally, I find I need at least 7 to 8 hours sleep and I wake up with a iPod/iPhone app called Relax Alarm Clock which gradually increases the volume of a relaxing guitar sound.

Thanks for the welcome guys!

I will be receiving the Vegan Bodybuilding & Fitness book any day.

Once I read through it, I will be sharing my thoughts.

Rob_T, I do not have a particular title on acupressure, but you can find many titles on the net.

All the best

Arion

Aloha From Maui Hawaii,

I'm excited to see a forum dedicated to Vegan Bodybuilding & Fitness!

I've been a vegetarian/vegan most of my life.

I just bought the Vegan Bodybuilding & Fitness book, and I look forward to gaining weight and muscle.

I'm a certified counselor of Ayurvedic medicine and I have studied Chinese medicine.

I hope to contribute eastern wisdom here that you may find enlightening.

Wishing everyone a long happy healthy life!

Sincerely

Arion