Mini Forklift

Ran into a spot of bother today... Went out for a run in our searing 30 degree heat, went the wrong way and ended up quite a way out from home with no water or food. Made my way back eventually and a very nice cafe I stumbled into gave me some water to see me right as I had gotten very dehydrated. I swear, when you are dehydrated iced cold water feels like the equivalent of taking EPO! I went from running 6min/km and wondering how I was going to make it home to finishing the final kilometre at sub 4.30min/km pace Was a good 20km run though, lost nearly 5lb in bodyweight. Not good lol.

Ran into a spot of bother today... Went out for a run in our searing 30 degree heat, went the wrong way and ended up quite a way out from home with no water or food. Made my way back eventually and a very nice cafe I stumbled into gave me some water to see me right as I had gotten very dehydrated. I swear, when you are dehydrated iced cold water feels like the equivalent of taking EPO! I went from running 6min/km and wondering how I was going to make it home to finishing the final kilometre at sub 4.30min/km pace Was a good 20km run though, lost nearly 5lb in bodyweight. Not good lol.

Click on this link and you can start up a journal once you're in there http://www.veganbodybuilding.com/forum/viewforum.php?f=24

Keep smashing it Mike! How's your week going mate?

Hahahahaha. I hate Red Bull and don't overly agree with their drinks, but the sports they get behind are definitely awesome to watch !!

Hi Vanessa, welcome to the forum. Great to have you here! Supplements I use are listed top right of the article http://www.veganbodybuilding.com/forum/download/file.php?id=3371

Nice core session there mate, I'd be pretty sore after that lot! Beans mmmmmmm...

Great goals bud, what are your current competition best lifts? Do you alternate between lifting raw and equipped Doug? Welcome to the forum, you should think about starting up a journal so we can follow your progress through the year. All the best MF.

Quite different I think! I wouldn't have a clue with the amounts/weight of food that I eat, I basically just eat regularly and try to make sure I never let myself get hungry. My rules are pretty simple ~ lots of varied & colourful foods, lots of organic fruits & veges, keep the water intake up and relook at things if I feel I am not recovering from my training adequately enough. My staple foods that I eat on a regular basis would tend to be... legumes split and whole lentils beans (kidney, pinto etc) oats muesli oat/rice/soy/almond milk spirulina mixed raw nuts pea protein (I have used NuZest for the last year) quinoa rice inari miso chickpeas avocados tofu tempeh juicing with fruits & veges (beetroot, carrot, apple, berries, kale and citrus juice is awesome) TVP (textured vegetable protein) soy burgers, sausages etc shitloads of fruit and veges, salads, greens etc. I've never used an online nutrition/diet programme but I don't think I would have any problems meeting my protein requirements I'll take some tips from you though Nic as this year I really want to start eating more raw foods; I feel like I need to start putting more emphasis on that now. Keep up the great work, VBB is really lucky to have you on here MF.

Four days in a row might be pushing your CNS if you're doing it on a regular basis, 2-3 and you could probably get away with it. The Cube Method basically allows you to structure your training however you want; if you are training 3 or 4 days a week then however you group those sessions you still get the same amount of rest days over a week. That's coming from Brandon Lilly and he's pretty much an authority in PL'ing.

I'm on there as well, it's a good little online tool for runners

What does writing a full stop signify SeaSiren? I personally think you don't need to be in the gym upwards of 5 days a week, unless obviously you are stepping on a BB'ing stage or something of that nature. I've had fantastic successes with training people on a 3-4 day a week split ~ a lot of people underestimate the importance of rest, recovery and muscular adaptation. Maybe you could book in with a reputable PT (especially with your hip and shoulder issues), and get a programme sorted that is built around your goals and what's suitable for you? All the best MF.

I just look for a brand that has a good name and reputation behind them; in terms of creatine as long as it's micronised there's probably not a huge amount of difference between them. Obviously I always make sure it's vegan certified just to be on the safe side, most of them tend to have it written somewhere either on the tub or their website

Thanks, no worries at all. Any questions please feel free to ask MF.

That's cool that you have found a new gym to train at, makes all the difference aye!

Isn't hypertrophy muscle? Don't quite get what you mean That aside, it's still a very blanket statement. Everybody is different, and while certain theories hold true for the most part it definitely isn't a given. I managed to gain a lot of muscle on relatively low rep training (as opposed to your typical 8-12 rep bodybuilding-type-hypertrophy rep ranges), so for me I wouldn't exclusively increase my reps if hypertrophy was my primary goal.

In terms of PL'ing training, I would go along with what is written above. You should be fine Ross, just eat well around your training and get plenty of sleep to back up the training. I personally got great strength gains on a 4 day a week PL'ing training cycle and brought my DL up from 308 to 418 whilst staying around 140lb bodyweight.

Welcome to the board Nic, great to finally see you on here! Your diet looks great, very balanced. Nice work buddy

Nice squats buddy, take it easy with the shoulder. Maybe you could get it looked at just to be on the safe side? Hope you had a good weekend MF.

You won't lose muscle by ditching a shake or two. I have a lot less protein powder/shakes now than I used to but I have made sure that what I'm eating in place of them is more consistent and of high quality. Shakes are just convenient, but no better in terms of gaining or preserving muscle than actual food. 150g per day of protein is a lot, and even possibly a little on the high side IMHO. FWIW, I use a pea protein powder and just use it when I feel like it. Over my muesli or oats usually, I quite often don't take one straight after my training like I always used to. Personally I noticed zero difference in muscle gain or loss from cutting back on them.

Just under 6 weeks until the Motatapu off-road marathon, looking forward to it. I raced it a few years back and it's a stunning (but a quite brutally hilly) course, definitely the most scenic marathon I have ever ran. It's all private land that is opened up to the public once a year just for this race I'll be running it with an old fiend, no time goals or anything like that. Just get a good run in the legs and a weekend away at the same time, I think the first time I finished in just over 5hrs so it is far from a fast course.

Just under 6 weeks until the Motatapu off-road marathon, looking forward to it. I raced it a few years back and it's a stunning (but a quite brutally hilly) course, definitely the most scenic marathon I have ever ran. It's all private land that is opened up to the public once a year just for this race I'll be running it with an old fiend, no time goals or anything like that. Just get a good run in the legs and a weekend away at the same time, I think the first time I finished in just over 5hrs so it is far from a fast course.

WED 22nd: 13.1km / 1:05.00 / ave 12.09kph (goal marathon pace) THU 23rd: 6.5km / 31.30 / ave 12.38kph (comfortable, fasted) FRI 24th: 6.2km / 31.00 / ave 12kph (easy, fasted) SUN 26th: 19km / 1:49.00 / ave 10.46kph (easy, longish) TOTAL: 44.8km

WED 22nd: 13.1km / 1:05.00 / ave 12.09kph (goal marathon pace) THU 23rd: 6.5km / 31.30 / ave 12.38kph (comfortable, fasted) FRI 24th: 6.2km / 31.00 / ave 12kph (easy, fasted) SUN 26th: 19km / 1:49.00 / ave 10.46kph (easy, longish) TOTAL: 44.8km

Thanks man, it was beautiful! I got two lunches and a dinner from it. I'd like to start experimenting more with raw foods, something I want to explore more this year.