Simi

Great work! You look awesome!

I am in no way qualified to write a program, but I can give you some tips you may find useful! I'd suggest looking at www.bodybuilding.com for exercises, you can search by body part and equipment used, so for example you wanted some new leg workouts, you could search under the leg category and select the option of "dumbbells" under equipment. I would also suggest trying supersets, drop sets, and/or circuits. They keep your heart rate up, create more intensity, and are great for saving time!

I find the hardest vegan food to find while out and about is a decent protein source. I would recommend using a protein powder, take one around with you wherever you go. I generally have 2-5 serves of mine a day, and I find it really helps me gain and maintain lean mass Safe travels!

By that I mean the protein powders by the way

Well I'm looking for something for post work out, and I really like my shakes with water, but if I wanted to make sure I'm getting all my aminos, would it be worth throwing it in there? I know most vegan protein ARE considered complete, but wouldn't this bump up the amino score? Is too much better than not enough? I'm not really worried about cost, but this stuff is only $18 for 250g, and 1 serve is 5-20g... cheaper than tofu when your counting dollars per protein content anyway, haha!

I HATED protein powder when I started using it for the first time. But stick at it and you get used to it. I remember detesting even Sunwarrior with water... Now I absolutely LOOOVE it! Definitely my favorite. Just keep your expectations low - protein powder (especially plant protein with water only) is NEVER going to taste as good as a shake. They also tend to be a bit dusty/earthy feeling. Maybe try adding a little extra cocoa, stevia or other natural flavoring to it to improve the taste. I've read that mesquite has a caramel-like flavor and is also high in protein (but I've never tried it.) 1 teaspoon of stevia is how I initially got used my Sunwarrior, but now I don't even need it Good luck on your search!

Wow I love what you've done here! The science behind it really intrigues me, and I also try to find the best amino combination. I was wondering on your (and everyone else's) thoughts on this product, and whether adding it to pea protein to bump up the Aminos would be beneficial, or just pointless? http://www.bulknutrients.com.au/amino-acids/essential-amino-acids-eaas By the way I have confirmed with the company that this product is 100% vegan, unflavoured and there's nothing else added, just synthesized aminos derived from plant sources (so not suitable for raw vegans I guess, but it doesn't bother me.) I wish I could make my own mixes through True Protein, but the shipping to Australia is insane

Hi there! My twin sister recently got married and wanted to accommodate for vegan guests (well, mainly me!) so instead of having a traditional cake, she had a cupcake tower, with some vegan cupcakes, and some regular cup cakes. It was a great idea because neither vegan nor omnivor had to "miss out". Also guests could also easily take their cupcake home if they chose to. I dont know much about baking, and couldn't give you a recipe, but I think it would be harder to screw up a cupcake recipe than an entire cake, and might be a safer option in any case! Good luck!

Wow, thanks for sharing! I'd never heard of him, very interesting! I'm always on the hunt for new sources of information

I suggest hiring a (good) personal trainer just for one session, and get them to show you how to use everything properly. I feel the same way, and I also don't want to use something the wrong way or cause injury. I'm good friends with the owner of my gym and he is also an outstanding trainer, so I always consult him before I try anything new, that way I know I'm doing it properly and I have the confidence to introduce something new into my workouts

So, I have avoided anything with added taurine so far, because I believed that it was animal-derived. However I read this morning that it was first discovered in a bulls digestive system, hence the name, but the taurine found in many drinks and supplements is synthetically made and not derived from an an animal at any stage of its creation. Just wondering if anyone can confirm this? Thanks! Sim

Thanks! Yep we got both of them down here! I've actually had purple wraath before, humapro looks awesome but pretty pricey. I also got confirmation that Bulk Nutrient's product "essential aminos" is completely vegan, and free of any flavor/color/additives, so for anyone else interested here's the link: http://www.bulknutrients.com.au/CatalogueRetrieve.aspx?ProductID=1099720&A=SearchResult&SearchID=1027584&ObjectID=1099720&ObjectType=27&fb_source=message

Just wondering if anyone knows of an amino supplement that is vegan safe and preferably has a complete essential amino acid profile...? I have one at the moment but it's only bcaa's. Keen to try a complete amino supplement, if there is one... Thanks! Sim

It's not necessarily better, although it's often recommended for building muscle to go heavier for less reps. I just think it's a matter of trying new things to find what works for you, and mixing it up so you dont get too used to it and it always feels tough Good luck!

Ok, what...? That sunglasses face is meant to be an "8" haha... so what I meant was if I go heavy I'm happy to get to 8 reps

Thank you! I train 5-6 days a week at the moment, and I generallt split my training into the following: Chest/bis Legs Back Shoulders/tris Legs Day 6 optional day - either a rest day or I pick anything I feel like training again. Some days I will train a body part alone (for example I might do an entire chest day and team bis up with back instead) if I feel like focusing more on a particular area. I never do full arm days (just don't feel I need it, as my arms build easily.) My lower body is a little harder to build which is why I have 2 leg days I do about 6-8 exercises per work out 3-4 sets of everything, aim for 10-12 reps (sometimes I try to go really heavy, in which case I'm happy getting to I I do 2 ab exercises at the end of every second day (never with legs, I'm usually too tired!) I want to follow a plan for a bit soon so I can keep a better record of my progress. I don't generally have set things I do, I'll just walk in knowing it's back day and pick what I want to do as I go. I have started doing dropsets lately which I feel have really made a difference. On my last set I go as heavy as I can and get 8-10 reps, then drop the weight down and immediately contiune to do more reps until I'm completely pooped. Sometimes I will continue to drop the weight until I have nothing left in me Having a training partner really helps to, as they can help you push through a couple more reps you wouldn't normally be able to do. At the moment I don't do cardio. I'm pretty naturally lean and find the weight training and my diet alone is enough to keep me at a level of leanness that I'm happy with. And I'm more focussed on building at the moment anyway. Anyway after all that, my advice would be don't be afraid to GO HEAVY! Hope this helps a bit TRAIN HARD! Sim

A superset is where you perform 2 exercises consecutively with little or no rest in between. So for example, perform a set of hanging leg raises, and straight away a set of crunches. Repeat 3-5 times. Have you tried adding resistance? Maybe try placing a weighted ball between your knees for the hanging leg raises, and hold a weight/plate to your body for the crunches, and focus on going heavier with more sets and less reps. Just try a few different things and mix it up, give your body a shock

WHAT!?!! I was completely blown away when I saw your pics! You look INCREDIBLE! And like I said - better than most 20 year olds! You really inspire me

thanks! Will do

Hahaha. So anyway, people lately have noticed my progress in the gym, and I often get asked "what do you eat?!" They are quite suprised and sometimes shocked when I tell them Here's a progress pic. I'm really proud of what I've achieved so far. Hoping to add a little more size, and hopefully enter my first comp, the Victorian Figure Novice next March

I would definately consider split training, you will be able to target specific body areas better, while allowing for recovery of one body part while training another. I would suggest doing some reseach yourself, or asking a personal trainer to find a program that suits you and your goals. Try to engage your core muscles while lifting, this will help strengthen and tone abs, as well as keeping correct form. I do split training, but I train my abs every second day at the end of a workout. I usually only do 2 excersizes, 3 sets, 12-20 reps, but I superset them to really make it difficult. You don't need to overdo it, just be consistant

You look AMAZING! Seriously fantastic work! You look 30, and have a body better than most 20 year olds! Thanks for inspiring me today

Congratulations on making a commitment to your health and fitness, and welcome to the forum! Your programs sound great, I started out with a similar program. All over body workouts are a great way to boost your initial progress! I would however suggest you follow this program one day on, one day off, to give your body a chance to recover in between. If you would rather do it consecutive days, I would train upper body one day then lower body the following day. It doesn't really matter too much, and if you'd rather just stick with your own plan don't let me sway you. But this is why a lot of bodybuilders do split training (for example, they will train chest one day, back the next day etc. which gives each body part a chance to rest and recover while another area is being trained.) It is just as important to give muscles a proper rest between workouts, (you don't grow in the gym, you grow when you're body is recovering and rebuilding!) As you are doing whole body training you wont really be allowing for rest in between. Just my suggestion Also remember increasing protein, especially post work out, is going to help you build muscle

Yep seitin is my personal favorite! There's no real flavour, but I see that as a good thing, you can add your own, so it never gets boring! Its also very cost effective if you buy gluten flour and make it yourself - here's a website on how to make it - http://www.vrg.org/recipes/vjseitan.htm although I just add herbs, spices and water to the flour, roll into weird ball shapes and boil it in a bowl of water and soy sauce in the microwave for about 5 mins. Just remember though it expands A LOT when you cook it! Also forgot to mention NUTS are great, along with green/leafy veg, but that kinda goes without saying

Hi! Welcome to the world of vegan! I had a couple of diet tips for you: 1. A lot of vegan protein supplements are cheaper than whey, depending on where you are from, buying online can save you a lot of money. Try the store here, or other links from this site. www.bodybuilding.com also have a lot of regular specials (click store - select "protein" from side menu and choose either the "soy protein" or "plant protein" menu options). I also use a site called vitacost. 2. Make sure you vary your protein sources. Animal protein including dairy is naturally complete in it's essential amino acid make up. Vegan sources are NOT however if you vary your protein sources you'll still receive all the essential aminos you need to build/maintain muscle. You don't have to consume them at the same time, just make sure you vary throughout the day. A BCAA/amino supplement is great for this to, but I see you're already doing that 3. I prefer to keep my carbs low too. Although they are a great source of energy I generally only have them when I feel my body needs it, or before/after a big workout. If you want to up your protein but keep your carbs low,try tofu, tempeh, TVP and seitan (which is wheat gluten - VERY high in protein, but no good if you're allergic to gluten! You can also buy wheat gluten flour and make it yourself) Also a lot of mock meats are low in carbs too but it's always wise to check the label. Unfortunately to stay low carb you need to rely a lot more on man-made/processed foods which doesn't suit a lot of people who prefer to eat more raw/natural foods such as beans, legumes, lentils etc. Ultimately it's up to you. 4. I usually have chai bran, oat bran, whole flax seeds and protein powder mixed into oats every morning. These are fantastic for omega 3 and 6. Flax seed oil is great on salad but don't cook with it or you loose the essential fatty acids! I also make pizza bases, cookies, bars, bread, cakes etc with wheat bran, flax seed, flax meal, chai bran, psyllium husks, oat bran, wheat gluten and vegan protein powder... using a mix of some or all of these ingredients. Although not technically "low carb" they're very high in dietary fiber (which I've read you can subtract from net carbs to lower carb count, as the body cannot process insoluble fiber). They're also just good foods for vegetarians/vegans to have. You can also try some of the low-carb tortillas or bread flours available from health food stores or online, but check the ingredients - not all are vegan! But most are, and relatively high in protein. Hope this helps! Sim