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Posts posted by ragekill15
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just a quick one about myfitnesspal, when you enter your food does it then calculate in percentage what calories are coming from fats etc?
Yes
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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
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http://www.bodybuilding.com has a library of video demonstrations of excercises that is pretty useful. I usually end up using youtube alot also.
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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!
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Welcome Terina!
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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
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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
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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
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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.
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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...
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Pea protein is good, but I don't like the taste. Hemp protein would be my first choice.
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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?
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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.
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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!
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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!
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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.
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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.
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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.
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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!
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http://imagecdn.bodybuilding.com/img/user_images/growable/2013/12/20/40269172/progresspic/DhYsGZwRxIbWDyafbQFNrNLLzGScdbJyrWnP-610xh.jpg
DEC 2013
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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?
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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!
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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
Best breakfasts =D
in Vegan Recipes
Posted
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.