Nicholas_Weir

Lentils, Beans, lots of them! also eat sweet potato, broccoli, spinach, nuts, nut butters(natural ones) and you will surely pack on the muscle. Also, mabye invest in a vegan/raw vegan protein powder as you can get a 2-5lb tub for around $40-$60 and that gives you typically 40-80 servings of 20-30g of 'complete' proteins. One serving is a complete meal, if you throw in a glass of soy milk (extra protein) or piece of fruit etc. It also runs pretty cheap this way too 'meal wise'. Think about it this way: 2.2lb (1000g) tub of protein powder usually costs $35 and is typically 80% protein: 1000g x .8 = 800g (protein). then there is about 30 servings in that tub, so: 800g / 30 = about 27g (protein in each serving). Divide the price of the protein powder tub by the number of servings: $35 / 30 = approx $1.20 Conclusion, you are getting a vegan meal contaning 27g of 'complete' proteins, for a measly cost of $1.20; now that's a cheap moderate-high protein meal in my opinion. Don't go protein powder crazy though (i.e. drinking in excess of 5 shakes a day) and neglect the whole foods i mentioned as they are what help fuel youur body to repair the muscle with the protein you're consiming. Best of luck

Let me guess, you've never had a serious life threatening illness, right? Perhaps it's not intentional but your attitude here is extremely condescending.

I am interested, as I graduate from year 12 next week! It woud be great to meet some other vegans in person and also see America as I haven't been there before!

Billy Simmonds. A vegetarian bodybuilder who recently went Vegan (a few months back)!

Welcome! I live on the Sunny Coast, it's great to see another fellow aussie on here!

Impressive Ohp

If 3000 is your target then hell yeah! Macros seem spot on.

10/10!

Yes, please get your stuff over here in Australia rob!

I second this one. Not having to soak them makes them real easy to make! Also quinoa because of its flexibility. Nuts and nut butters are good too. Good man!

Make surre you are performing the exercises with correct form, and a decent tempo as these can dramatically effect your overall gains on a strength program. Also EAT EAT and EAT some more; as already mentioned. Try to get 3500-500 clean cals a day

Supersets, Pyramids, Drop sets would all be good methods of training to get that toned look. Incorporate these with a split routine and i think you would be good to go! Also look into volume training routines (i.e. 5x5, 8x8, and GVT). These will build lean body mass and if you stay at a reasonable weight you won't overgrow or 'gain fat'. All the best.

Lentils!

Okay, thanks Derek!

Yeah warm water (room temp) is absorbed easier by the body than cold water as it is closer to our internal bodies temperature, because the thermal equilibrium which needs to be achieved takes less time and energy!

Stronger Immune System, a lot faster at running, a lot stronger, a lot clearer in the mind, a lot happier!

All of my posting is going to stay in kg's for now!

That's a lot of food, sweet! Yeah my weight gain is going pretty well thanks for asking! In the past 1.5 months i have gained about 5lbs of muscle, am aiming for more now AS I FINALLY JOINED A GYM FOR THE FIRST TIME TODAY! (A 24/7 one: Jetts Gym). I just have a question. My mother is getting married this week and we'll be going away for about 2 days (Monday morning to Wednesday morning and won't be able to train. My biggest concern though is my diet; as my mother is a chef she uses a fair amount of oil and salt in her cooking and is making me chickpea and lentil patties and what not. What I am asking is will this affect me in any major way while I am gone for these two days? (She won't reduce the oil or salt as she gets really cranky when I ask stuff like that so that is out of my options). Thanks!

Only drink green tea, black coffee with or without 1.5%-2% soy milk or water. Do HIIT for 10-20 mins a day. Limit starchy carbs (sweet potatos, potatoes, carrots, rice etc), eat Temmpeh or some lean proteins (lentils, beans) over processed tofu products. Train with higher volume and reps using a lighter weight (50% of your 1RM). Most important thing of all is to: Tell yourself that you will succeed in wour goal.

In my opinion, you should look into German volume training Aussie Scott. http://www.simplyshredded.com/german-volume-training-a-new-look-at-an-old-way-to-build-mass-strength.html http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/261/A_Look_Back_and_Ahead_at_German_Volume_Training.aspx http://www.muscleandstrength.com/articles/german-volume-training-for-shocking-muscle-growth.html http://www.bodybuilding.com/fun/luis13.htm TRUST ME and look into this type of training! Best of luck in whatever you choose to do

Now I am someone who doesn't really ever cry, in saying that I did cry when I watched this: http://www.youtube.com/watch?v=bfKn92klPeU Truly inspirational, never give up!

Wow! Amazing routine Derek! Just curious though, how many calories and protein would you be eating off season on a program like this?

Yesterday: Shoulders & Arms: (60 second rest between each set) Overhead (Military) Press: 30.0 x 10 30.0 x 10 30.0 x 10 30.0 x 10 30.0 x 10 30.0 x 10 35.0 x 10 35.0 x 10 35.0 x 10 30.0 x 10 (60 second rest) Barbell Reverse curls: (30 second rest between each set) 30.0 x 6 30.0 x 8 30.0 x 5 30.0 x 5 30.0 x 5 (60 second rest) Barbell Bicep Curls: (30 second rest between each set) 30.0 x 8 30.0 x 10 (60 second rest) Close Grip incline Bench Press: (30 second rest between each set) 30.0 x 10 35.0 x 8 35.0 x 8 (60 second rest) Reverse Grip Bent Over Rows: (30 second rest between each set) 30.0 x 14 30.0 x 14 Finished! Total Sets: 22

Sounds like a good plan. If the five day split doesn't work, try a 3x/week strength prog Yeah, I actually second chewy on the strength program!

May I say you have a great foundation man! (no homo). Just keep your workouts intense and under or at 1 hour in length to prevent entering a catabolic state. Best of luck, look forward to seeing your progress over the next few months!