ragekill15

This is one of my new favorites: http://www.theyummylife.com/Refrigerator_Oatmeal http://s3.amazonaws.com/yummy_uploads2/blog/5990.jpg Just swap out the milk for your favorite vegan alternative. It's fine without the yogurt. I add a little hemp protein to mine. It is a great quick breakfast that you can prepare ahead of time.

Yes

Getting back at it tomorrow! I did do some cardio and abwork today. Row 2000 Meters : 9:30 Spin 20 Minutes: 5.1 Miles Cable Crunches: 140 x 20, 140 x 20, 140 x 20 Crunches: 50, 44, 31 Plank: 1 Minute Elliptical Machine 25 Minutes: 2.31 Miles

http://www.bodybuilding.com has a library of video demonstrations of excercises that is pretty useful. I usually end up using youtube alot also.

I like using myfitnesspal to log my meals. The website will calculate your BMR and plan out your macros for you which is nice, plus it syncs well with many activity tracking devices and apps. The problem is that myfitnesspal and many similar sites and apps are all based around weight loss and not weight gain, so if you are bulking you may have to design your own macros instead of using the site's suggestions. When I bulk I usually go for my bodyweight (lbs) in protein (grams), 25-30% calories from fat, and the rest in carbs. Here is a link for a good calculator for macros: http://iifym.com/iifym-calculator/ And as far as weighing goes, I usually try to weigh myself once a week or less. Be consistent. If you weigh in first thing in the morning then you should do the same each time, as your weight can fluctuate a lot throughout the day due to what you eat and drink. Always trust the mirror over the scale, and bodyfat measurement is a good idea. Good luck!

Welcome Terina!

DTP Arms: Dumbbell Biceps Curl: 20 x 40, 25 x 30, 30 x 20, 35 x 10 40 x 10 Superset Dumbbell Triceps Overhead Extension : 40 x 40, 50 x 30, 60 x 20, 70 x 12, 75 x 9 Cable Biceps Curl : 150 x 10, 130 x 10, 100 x 20 Superset Cable Triceps Extension : 130 x 10, 130 x 10, 100 x 20 Preacher Curl Machine : 70 x 30, 50 x 40 Superset Triceps Extension Machine : 70 x 30, 50 x 40 Cable Crunches : 170 x 20, 170 x 22, 170 x 20

01/15/14 AM: DTP Chest + Back Dumbbell Incline Press: 50 x 30, 60 x 20, 70 x 10, 75 x 5, 75 x 5 Superset Dumbbell Row: 50 x 30, 60 x 20, 70 x 10, 75 x 5, 75 x 5 Dumbbell Bench Press: 75 x 7, 75 x 7, 70 x 10, 60 x 18, 50 x 30 Superset Dumbbell Row: 75 x 5, 75 x 7, 70 x 12, 60 x 20, 50 x 30 PM: Legs Dumbbell Deadlift: 75 x 15, 75 x 18, 75 x 20, 75 x 16 Dumbbell Lunge: 25 x 10, 35 x 10, 45 x 8 One Leg Squat: 10, 10, 10 One Leg Leg Press: 150 x 10, 150 x 10, 150 x 10 Leg Press: 200 x 20, 200 x 20, 200 x 20 1 Mile Run 40 M Sprints x 4 100 M Sprints x 4 1 Mile Run

01/14/14 Strength Circuit Dumbbell Deadlift: 75 x 10 Goblet Squat: 75 x 10 Dumbbell Deadlift: 75 x 10 1 Jump Roping x 5 + 2 Mile Run

01/13/14 Legs + Abs Leg Press: 200 x 50, 300 x40, 350 x 30, 400 x 20, 450 x 10, 400 x 10, 350 x 20, 300 x 30, 250 x 40, 200 x 50 Superset Calf Press: 200 x 40, 300 x30, 350 x 20, 400 x 10, 450 x 10, 400 x 10, 350 x 10, 300 x 20, 250 x 30, 200 x 40 Cable Crunch: 170 x 36, 170 x 32, 170 x 27, 170 x 23, 170 x 17 Notes: I bumped up the weight from last week, and it nearly killed me. Once I reached the top of the pyramid, it was a struggle all the way down. I was almost sick after this workout.

Arms Blaster 01/11/14 Cable Biceps Curl : 70 x 40, 80 x 30, 90 x 20, 110 x10, 130 x 10 Superset Cable Triceps Extension : 70 x 40, 80 x 30, 90 x 20, 110 x10, 130 x 10 Dumbbell Biceps Curl: 40 x 10, 40 x 10, 30 x 20 Superset Dumbbell Triceps Overhead Extension : 70 x 10, 75 x10, 60 x 20 Preacher Curl Machine : 50 x 30, 40 x 40 Superset Triceps Extension Machine : 50 x30, 40 x 40 Hanging Leg Raises: 21, 23 Cable Crunches : 170 x 20, 170 x 22, 170 x 20 Notes: This was a short and sweet workout that gave me a great pump. I wish I had a good picture of the vein action I had going on...

Pea protein is good, but I don't like the taste. Hemp protein would be my first choice.

First thing I did was clear my kitchen of everything that doesn't fit my new diet. Luckily, I was eating pretty clean before, so the change hasn't been too hard. I'm getting a little bit less protein than I was, but supplementing with Vega in the mornings and post workout. I'm getting A LOT of fiber. Yesterday I clocked over 100 grams! I feel like this could be too much... What do you guys think?

01/10/14 Cardio: Mile jog Lift: Shoulders + Legs Dumbbell Lateral Raises: 15 x 20, 20 x 16, 15 x 20 Dumbbell Front Raises: 20 x 20, 20 x20, 20x20 One Leg Leg Press: 150 x 20, 150 x 20, 150 x 20, 150 x 20 Leg Extensions: 100 x 20, 100 x 20, 100 x 20, 100 x20 Superset Leg Curls: 100 x 20, 100 x 20, 100 x 20, 100 x 20 Calf Press on Leg Press Machine: 200 x 20, 200 x 20, 200 x 20, 200 x 20 Notes: Rest times kept under 1 minute, and cardio exercises performed during this time. I was going to do rear delt raises as well, but shoulders were pretty burnt. I was tired going into the workout, but actually felt better afterwards.

Has anyone used this site? http://nutritiondata.self.com/ I just stumbled across it, and have found it very interesting. It gives a full breakdown of the macro and micronutrients in foods. For protein sources it will rate the amino acid balance of foods and suggest complimentary foods to form complete proteins. Check it out!

Probably the easiest thing to do would be to have some smaller snacks in between meals. A protein shake here, a handful of almonds there, an energy bar... it all adds up. For the big meals, try adding little things that don't necesarily make the meal bigger, but up the calories. In the vegan world, the caloric powerhouse of choice may be nuts and seeds. I like using flax, chia and hempseeds and sneaking them into my meals for a caloric boost + a great source of omega 3s. Robert lays out some solid meal plans here: http://www.veganbodybuilding.com/?page=article_samplenutritionprograms It might be helpful to figure out exactly how many calories you are eating now, so you know what to add. I have been using http://www.myfitnesspal.com for years to track and plan my meals, and would suggest it as a tool to devise your eating plan. Best of luck!

PM Cardio: 30 minutes 15 Minutes Jogging 10 Minutes Running Drills 5 Minutes Sprinting PM Lift: Chest + Triceps + Abs Incline Dumbbell Flyes: 35 x 20, 35 x 16, 35 x 20 Dumbbell Bench Press: 50 x 20, 55 x 20, 55 x 17 Cable Crossover: 40 x 20, 40 x 20, 40 x 20 Triceps Pressdown: 120 x 20, 120 x 20, 100 x 20 Dumbbell Overhead: Extension 40 x 20, 40 x 18, 40 x 20 Cable Overhead Extension: (Rope Attachment) 50 x 20, 50 x 20, 50 x 20 Abdominal destruction circuit: 10 minutes Notes: Cardio excercises were performed for 1 minute between all sets and excercises.

AM Lift: Chest + Back Superset Dumbbell Incline Press : 35 x 30, 45 x 20, 55 x 10, 65 x 5, 70 x 5 Bent Over Dumbbell Rows : 35 x 30, 45 x 20, 55 x 10, 65 x 5, 70 x 5 Superset Dumbbell Bench Press : 75 x 5, 75 x 5, 65 x 10, 55 x 20, 45 x 30 Dumbbell Rows : 75 x 5, 75 x 5, 65 x 10, 55 x 20, 45 x 30 Notes: This is a favorite workout of mine from Kris Gethin's DTP program. I completed this workout in 27 minutes, and got a great pump. For more info on DTP, see here http://www.bodybuilding.com/fun/kris-gethin-dtp-training.html.

I shoot for at least a gallon a day. A good trick is to buy a gallon jug of water and just make that your water bottle. When it get's empty, you know you've drank enough water for the day.

Today's Training: Weight: 168 lbs Cardio: Assorted running drills + 2 mile jog for a total of 30 minutes excercise Strength Training: Back and Biceps Assorted cardio excercises performed during rest time between sets and excercises. 1 minute rest times. Pullups: 5, 8, 5, 5, 8 Dumbbell Rows: 70 x 8, 70 x 8, 70 x 8 Lat Pulldowns: 140 x 8, 140 x 8, 140 x 8, 140 x 10 Dumbbell Shrugs: 70 x 8, 70 x 8, 70 x 8, 70 x 12 Dumbbell Curls: 35 x 8, 35 x 8, 35 x 8 Cable Curls: 70 x 8, 70 x 8, 60 x 10 Preacher Curl Machine: 70 x 8, 70 x 10, 70 x 10 Notes: This is my first time fully implementing cardio acceleration techniques during my strength sessions, and the effect was a whole lot of sweat! The trick seems to be in utilizing the right excercises so that I can maintain an elevated heart rate without getting completely gassed and losing strength. So far, jump roping, bench step ups and jumping lunges are in, and high knee jumps are out!

http://imagecdn.bodybuilding.com/img/user_images/growable/2013/12/20/40269172/progresspic/DhYsGZwRxIbWDyafbQFNrNLLzGScdbJyrWnP-610xh.jpg DEC 2013

But I hope you can trust me! Hi. I have been vegan off and on over the years, and strength training for the past 2 years. For my birthday (tomorrow) I'm giving myself a second chance with the gift of a plant based diet. I took part in the new you for the new year challenge here in 2012, and really enjoyed the sense of community in this forum. So I'm back! Any tips to make my transition back into veganism a smooth one?

http://img714.imageshack.us/img714/2824/76578765.jpg That's a lot of great stuff! Thank you Robert, vbb.com and all the companies that donated product!

Sorry, have not been on here for a bit. I took a week off because of the pulled muscle, and it feels fine now. I worked out last week but did not keep a log. I'm going to get back in the habit of logging everything again now. Today's Workout: Warm Up Cardio: 10 Minutes Treadmill Clean & Jerk: 120 x5, 120x5, 120x5 Dips: 0x20, 25x12, 25x9, 0x10, 0x8 Pull Ups: 0x15, 0x8, 0x6 Triceps Cable Pushdown: 60x12, 60x13, 80x8 EZ-Bar Curls: 60x12, 60x12, 60x10 Skullcrushers: 60x12, 60x10 Decline Crunches: 0x25, 45x15 Leg Raises 0x25 Weighed in at 172.3 today