Mini Forklift

Good fasted run, pace still felt comfortable and definately still room to go a lot quicker. DIST: 6.5km TIME: 29.40 PACE: 4.34/km

Sorry to read of this buddy. So a couple of weeks to go, personally I would just try to keep things turning over but don't concern yourself with trying to cram in any long runs now. The adrenaline and excitement of the day will (well, should) get you to the finish line. Do other activities allow you to train pain free? What I am meaning is that you could do shorter runs and then maybe top up the time on a X-Trainer, bike etc. Will keep an eye on how you are going, I'm sure you will come right soon. All the best for the race MF.

Beautiful. Is the lake by where you run?

Last nights dinner was to die for, mushroom steak with tofu, steamed veges and coconut rice.... http://www.veganbodybuilding.com/forum/download/file.php?id=3457 Just enjoying my morning coffee before heading out for an 'easy tempo' 6.5km, would like to clock a sub 30min time.

Last nights dinner was to die for, mushroom steak with tofu, steamed veges and coconut rice.... Just enjoying my morning coffee before heading out for an 'easy tempo' 6.5km, would like to clock a sub 30min time.

Those type of pullups and pushups sound insane! Good luck with the job mate, sometimes no news is good news. Fingers crossed for you !!

Out of curiosity, where or who have you heard that from Health is probably the main thing, and diet-wise ideally you want to be eating a variety of foods that are higher in monounsaturated & polyunsaturated fats. Researchers and scientists are repeatedly finding that the countries/people with the lowest recorded incidence of cardiovascular disease also have a very high, regular intake of omega 3 fatty acids (and other healthy EFA components such as HUFA's MUFA's, PUFA's, arachidonic acid etc). MUFAs can be of benefit to insulin levels and blood sugar control and PUFAs (found mostly in plant-based foods and oils) can help decrease the risk of Type II diabetes as well as reducing LDL whilst raising HDL cholesterol.The Okinawans and Inuit's for example have been shown to have an average Omega 3 intake of around 17,000mg/day and their race has virtually NO cholesterol, heart or CV problems. These types of ethicities have zero/very minimal elevations in cardiac inflammatory biomarkers and this is shown again and again in studies. In terms of EFA's being of benefit to athletic performance, good food sources of healthy fats would be things like mixed raw nuts (walnuts, brazil, macadamia are all good), avocado, almond butter, coconut oil etc. Chia seeds are also something I like to add in to my diet as they are rich in omega content (mainly a-linolenic acid, also known as ALA). They're also a great source of antioxidants and contains a variety of amino acids, plus their mucilage is effective at cleaning and detoxifying the intestines as well as being a reasonably effective appetite curber. If you buy a good chia then it should be gluten free and shelf stable for years due to it containing Cinnamic acids that help guard the omega oils from oxidation. Another bonus is that it has a positive effect on blood sugar levels, which is great for athletes as blood sugar levels can fluctuate a lot as the duration of the exercise increases. So to summarise, raising your intake of EFA's (especially omega 3) will offer anti-inflammatory benefits as well as reducing CV risk factors as I mentioned above. I would be careful on increasing the intake of omega 6 as this is pro-inflammatory due to the fact that it increases the production of inflammatory chemicals known as eicosanoids; also worth noting that a rise in omega 6 intake will decrease omega 3 levels. Another bonus is that supplemental EFA’s have been shown to stimulate muscle protein synthesis in older adults.

Cheers Mike, yeah it truly is a stunning run. Shame I didn't quite get to see it with two fully working eyes! I have taken an easy couple of weeks to allow my body to recover, I'm feeling great right now and this weeks runs have been really good. Just got back from a 6.5km run where I averaged 4.51/km pace ~ felt like an extremely easy pace (almost a little slow to me) so that's promising going into the next block of training. I'll start logging my training again from next week, this downtime is important but I do like having structure and rigidity to my training weeks. Diet has been on-point, very clean and nutritious and I'm sure that's why I am feeling so good in myself Here's a couple of meals I ate yesterday... http://www.veganbodybuilding.com/forum/download/file.php?id=3455 Vege sushi with shiitake mushrooms, seaweed salad http://www.veganbodybuilding.com/forum/download/file.php?id=3454 Black pepper 'steak' and steamed veges, bowl of coconut rice

Have taken an easy couple of weeks to allow my body to recover, I'm feeling great right now and this weeks runs have been really good. Just got back from a 6.5km run where I averaged 4.51/km pace ~ felt like an extremely easy pace (almost a little slow to me) so that's promising going into the next block of training. I'll start logging my training again from next week, this downtime is important but I do like having structure and rigidity to my training weeks. Diet has been on-point, very clean and nutritious and I'm sure that's why I am feeling so good in myself Here's a couple of meals I ate yesterday... 1) Vege sushi with shiitake mushrooms, seaweed salad 2) Black pepper 'steak' and steamed veges, bowl of coconut rice

Welcome to the forum, funny username you have as well. Look forward to seeing you around the board, I see you have already made some nice contributions in a few threads. Chur MF.

Thanks Hobbs. Finished right in the middle of the field as usual haha, 320 out of 655. Amazing that only one person on the marathon DNF'd, would have thought there would have been more people that called it quits. Kiwi's are stubborn buggers !! http://www.coolrunning.co.nz/results/2014/2014r097.html

I have to say that IMHO, it's nowhere near enough. How can you expect to build muscle on that amount of calories coming in, not to mention that your metabolism will probably slow down at the same time. If you ever want an alternative opinion feel free to drop me a line. FWIW, I'm a Personal Trainer of 10+ years and owner of a health store. It always amazes me how many trainers out there don't have a good grip on the nutrition element of fat loss and/or muscle gain.

http://legacy-cdn.smosh.com/smosh-pit/052011/sign-baby-needs.jpg http://4.bp.blogspot.com/-pOKzh-RPG2A/TtcELRZ0_uI/AAAAAAAAE0w/2XwluElT_3A/s1600/Funny+Supermarket+display.jpg http://all-funny.info/wp-content/uploads/2009/02/shit-begone.jpg?0a7f4b

Wow, great transformation. Tipping my hat to you mate, nice work !!

If you are back out there running 10 miles then I would say that you are well on your way to recovery. Keep at it, look forward to seeing how you go from here. Do you have any races that you are thinking of doing? Enjoy your weekend MF.

Great to see you back, hope you are recovering and healing fast? I enjoy reading about your running and looking through the beautiful photos that you post MF.

Looking forward to seeing you get back into it again. Sorry I'm not sure if I've ever posted in here although I do pop in from time to time and check what you are up to! Take care and have fun with the bulk, always fun MF.

http://www.veganbodybuilding.com/forum/download/file.php?id=3371

Never tried cherry beer, in fact I have never came across it anywhere before. Sounds interesting though MF.

Great work Mike. Fat is not really a word that comes to mind when I look at that photo ~ solid more like MF.

Taken during an off road marathon I did a few days ago...

RACE STATS DIST: 42.2km TIME: 5.33:55 AVE HR: 160 bpm MIN HR: 120 bpm MAX HR: 190 bpm CALORIES: 4,753 AVE SPD: 7.58kph AVE PCE: 7.54min/km MAX SPD: 15.5kph MAX PCE: 3.52min/km MAX ALT: 2,896ft MIN ALT: 1,237ft TOTAL ASCENT: 3,710ft Just waiting for the official race photos to be uploaded, but I have a few that my friends took Just enough time to stop for a quick fruit cider on the way down Pre-race dinner, the others were kind enough to order all vege Thai food just because of me. So lots of tofu, veges and other yummo stuff I think I chased this guy for a while during one of the more lonely sections of the course