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Posts posted by stcalico
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3 sets for 126
84863 + 120 =
84,983
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Here is an interesting articleon rep ranges I thought I'd share.
Just to note... since stretching was mentioned, I was recently reading a sports science journal that says static stretching before lifting can decrease your lifting strength - by up to 30%! They recommend dynamic stretching and a warm up set instead of static stretches. Static stretches are okay after your work out.
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3 sets for 120 tonight. Fell off the wagon there for a bit... down 4 from last time - but I'm doing a greater percentage of diamonds.. and they're tuff.
84743 + 120 = 84,863
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Hi Shannon,
I do a bit of crossfit too when I can (ie.. when I'm not injured and can find a few extra bucks). I love it. I always say it is the only workout that has ever made me sweat. I'm in Canada and I'm always cold tho - that may be a factor .. lol.
They don't know I'm vegan where I work out but I'm thinking I'll just show up in a vegan t-shirt one day... it might make them feel awkward about all the times they were dissing 'vegetarian' diets in front of me.
Checked out your blog... not a fan of the first picture that comes up - ugh. Fortunately I've never gotten good at kipping so I haven't had any tears. Looks like you're lifting some pretty good weight in 4 months.
If you haven't found it already there is a crossfit group on Facebook: 'crossfit vegans and vegetarians'. There is some good info posted there. A bunch of the members have blog posts that they post there which are interesting. And some of the members are into vegan paleo if you are interested in that sort of thing .. (I'm not).
Welcome.
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Salads, burgers, pastas, soups, tacos, chili and stir fries are all probably safe bets .. ie. nothing too far out of most people's comfort zone. Myself - I probably would never try 'selling' the fake meats, tofu or seitan to someone who has not tried and liked it already.
Outside of that list, a few recipes that I tried and would feel comfortable serving non-vegan friends include:
Butternut Squash and Pear Soup
Quinoa and Herb Stuffed Acorn Squash
Butternut Squash and Black Bean Enchiladas
Quinoa Salad with Pears, Baby Spinach and Chickpeas
I served a few of these to my parents (non-vegans) and they seemed to like them.
Yes, I really like squash! It is actually new to me since becoming vegan and I can't seem to get enough of it. lol.
Today I was at a birthday party and they had veggie samosas (for me!) ... if I knew how to make those I'd totally be okay serving them. Yum.
Mostly I recommend that anything you are going to serve to guests you've tried at least once yourself.
Happy cooking.
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Welcome Grant.
Yes there is lots of info you can find here and lots of links to other vegan nutrition sites etc. Let us know if you have questions and I'm sure someone here can point you in the right direction.
Tomorrow's a big day.. enjoy the journey.
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Hello and welcome. Thanks for the intro.
I can imagine how living with other people would put a damper on food storage, prep etc... that would be tuff.
What types of foods do you normally eat? How do you think you lost so much weight? I haven't lost any, so I'm always curious about that. (not that I want to lose).
You mentioned you prefer whole-food natural diet and I agree that nutritionally that is best.. but for convenience and to get some extra protein calories in, you may want to consider adding Vega or Sun Warrior powders. Vega says it is whole-foods based and Sunwarrior is whole food and raw. Otherwise perhaps more nuts and avocados in your diet could be helpful. They are healthy, but high in fat. It's important to include some healthy fats everyday so that your body can absorb fat soluble vitamins and minerals. Personally I eat a lot of rice, pasta and potatoes... I realize they are not the best foods, but they are not bad either .. and I suspect they are what keeps me from losing any weight.
Getting healthy and strong are awesome goals.. same goals as mine.
btw 'C' is for Cookie is my dog's favorite song. She sings it with me (barks). Of course she gets a dog cookie at the end every time.
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Thanks. Looking for grab and go breakfast bar so this might work.
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Sorry clank72... I should rephrase - I know the calories in the foods I eat normally (not the ones I don't) and I am never too exact. If coconut sugar is same as normal sugar I would guess about 25 cals per tsp (I've never tried coconut sugar). And the oats would depend on if they are cooked or not... I imagine there is less calories in the cooked since the 1/2 cup would have water in it - but dry would be about 150. To be honest I do not know what a gram of anything looks like ... I measure by spoonfuls and cups only. I would discard any recipe asking me to weigh ingredients.
If you look up calories in foods a lot you will get very familiar with them too - ie. I'm not implying I'm super human - it is just rote memorization. It's kind of like cooking... after you make the same recipe a few times, you stop needing to look at the ingredients and measurements for the recipe and sometimes you just 'wing' it.
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Well I'm going to re-add my count (118) from Jan 19.. since it got cancelled out in the next post
And I did another 3 sets tonight for 124 (up 6 from last time)
(btw .. a set in my workout is: do max diamond pushups.. wait 30 secs, do max regular pushups.. wait 30 secs, do max wide pushups and wait 30 secs before starting next set)
So 83850 + 118 + 124 =
84,092
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3 sets for 118 (up 6!)
83517 + 118 =83635
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Another 3 sets for 112 (up by 7 - didn't actually think I would improve cuz did bench press this a.m.)
83305 + 112 = 83417
Compassion is gonna hafta work hard to keep these numbers even.
wtg humancertainty... that's a great start.
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Hi Will. That's awesome that you were able to improve you back problems through regular exercise. Good motivation to keep it up I'm sure.
Congrats on cutting the smoking habit too... in Canada they tax cigarettes so much, I'm shocked anyone can afford it. lol.
Hope you find some useful info and motivation here. Welcome.
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World population is growing by 200,000 per day.
Unfortunately, the current population that is strictly vegan (approx .1 % of world population) do not have the largest impact on food supply and demand.
I love the footnote added today at the bottom of the guardian document... mentioned like a tiny afterthought that is inconsequential.
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Another 3 sets.. 5 more than last time.
+105 = 82975
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I've just started 'training' to get to 50 pushups in a row.
Yesterday I did 3 sets that equalled 100. Will be doing them every other day... so I'll play.
+100 = 82800
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Hi Magnus. Welcome.
When I switched, it took about 2-3 weeks for my body to adjust. Nothing like your symptoms tho.. I just felt more tired than usual. I went from vegetarian to vegan. I did get worried about it tho. I lost a couple pounds (3 only) and then leveled off. I've regained that since.
I think any major dietary shift throws your body out of whack for a bit... that is probably normal. Maybenot could be onto something about the increase fiber in your diet... if you did in fact increase that substantially. Your description almost sounds like food poisoning to me, tho to my knowledge, that usually comes from meat so I don't know. The foods you listed look like you are eating very healthy.
Hope those symptoms subside for you pretty quick.. doesn't sound like fun.
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Well one of my new years resolutions is to reach 50 pushups.
I think this
has a good suggestion for getting there. At the end he says if you are starting at 20 then in a few or so weeks of doing this you should be up to 80. Might be worth a shot. -
Welcome. Hope you are able to find/get information that you need here and that your transition goes well.
If you don't mind cooking and just don't feel that you are all that good at it, be encouraged that the more you do, the better you will get, and the braver you will be to start experimenting with recipes. There may actually be a gourmet chef in you that you didn't know about. Soups and stirfrys are the easiest things to start cooking and there is a ton of ways you can vary those.
Starting out as a vegan you want to make sure you have a good supply of vegan food choices in your house.. so you have options and things to make and don't feel like you are going hungry.
You'll want fruits and veggies obviously, given their health benefits, and then you will want some good protein sources too - beans, legumes, nuts, soy, grains.
There are tons of vegan meats out there that you can buy.. most people start off with eating those .. I like the mexican burger crumbles for tacos etc. and I'll have veggie burgers now and then. You may have to try a few to see what you like... they are all made with different ingredients.. ie. some are soy based, some beans, some wheat, some mushrooms... so there is a variety.
You can buy hummus if you don't want to make your own - it is a good protein source to include in sandwiches, wraps , as a veggie dip or as a 'sauce' for a veggie pizza. I just throw hummus on a pita wrap and put a layer of thinly sliced zucchini and tomatoes in the oven for 15 minutes.. easy, healthy and tastes really good (imo).
I always keep a good variety of canned beans in my cupboards... to make sure I have them when I want to make anything. Whole grains are also a good source of protein... processing grains takes away a bit of the protein content.
Nuts are good to keep around for a snack or to throw in salads or stir frys.
Don't get too caught up in the protein myth which is most rampant in the bodybuilding world. Most people in developed countries get 2-3x more than they need. This dietician site here has the best answers to questions about protein that I have seen. You can always throw in a protein shake or bar if you are concerned. This fitness model Noel, apparently does not take any protein supplements, and he doesn't look like he is fading away.
Try to eat clean.. ie. if the junk food is not in your house, you'll be less likely to eat it. Have fun trying new foods and acquiring new tastes.. focus on the new yummy things you discover and don't worry about what you've 'given up'.
Lastly, as a vegan don't forget to take a b12 supplement..
Good luck helping the animals. I think it is a worthwhile goal.
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A few carrot slices as garnish will have very few calories, but a bowl of carrot soup will have about 100 calories worth of carrots... so amounts matter.
I would count .. but I'm pretty good at estimating the calories, and know most of them so well I don't have to look anything up.
I don't think it is necessary to count them tho ...the important thing is to be consistent in what you count .. ie either count them or don't. That way you will be better able to judge how to adjust your intake depending if you are trying to gain or lose.
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Hello S. Sounds like you have the right attitude getting started. Glad you are enjoying it so far and hopefully you will be motivated to keep at it when you are 'back on your foot' again.
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Dr. Gregor suggests no more than 5 servings of soy a day. I would personally probably aim to keep it at no more that 2 or 3 and hopefully not every day .. I subscribe to 'everything in moderation principle' and I think variety is best. Dr Gregor advised that after several servings, you negate the 'cancer fighting' effects of soy and may in fact start promoting it instead.
Do you eat other soy products .. milk, protein powder or bars, tempeh, miso, edamame, fake meats made from soy? Each of those would count as a serving as well.
Mmm.. now I'm thinking about a tofu scramble for tomorrow with my left over potatoes.
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Intense cardio would be a type of aerobic conditioning.
But I think there is other types of conditioning that are more sport specific. A trainer would give specific exercises to improve someone's game (whatever that game may be) based on their strengths and weaknesses. So if someone needed better endurance.. then yes plyometrics or aerobic exercises may apply, but if they needed more speed in a movement or power, then perhaps powerlifting may be assigned as a form of conditioning for them.
Not sure if that answers your question.. ?
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April will be just one year for me. Only sorry I did not switch (from vegetarian>>vegan) earlier.
The food switches have been super easy ... thought I wouldn't like tofu, but lov'n the tofu scrambles now. For awhile I missed cheese but, Dr. Gregor's video (nurtritionfacts.org) on cheese mites and maggots helped cure that craving. Pretty sure not all cheese uses those in the making, but that's the vision I get now when I think of cheese. lol.
Was it anything in particular that made you 'relapse'? ie. any words of wisdom?
wtg on the seven years!
Lost Too Much Weight
in Bodybuilding/Strength Training
Posted
As your goal is bulking, you need to eat more calories than you are expending. I think you should use cardio as a warmup only.. ie. 5 to 10 minutes max . and then focus the rest of your workout on lifting heavy weights. Cardio is great for burning calories.. but that is not your goal.
To build the most muscle, do exercises that focus on your major muscle groups. You can do other accessory muscles at the end of your workout, but if you have limited time, definitely focus on the major lifts like squats, deadlifts, and presses. Lifting in the 8-12 rep range is suppose to be best for building muscle, but you want to switch that up sometimes regardless... ie. powerlifting in the 1-5 rep range will help you to increase the weights you are lifting in the 8-12 range. Switching your rep range every few weeks will help prevent muscle adaptation as well.
Lifting heavier weights and eating a greater percentage of protein in your diet will help you to build muscle rather than fat. Protein drinks are helpful to get in the protein you need, but depending on your diet, you may or may not need them. The max protein your body can use (ie, beginner weightlifters need the most protein) is about .8g per lb of body weight... so if you target your intake close to there you will definitely be covered. It is important to keep a journal if you want to know if what you are doing is working for your body. You can then adjust your calories and/or workouts accordingly based on your results. When you gain you will gain muscle as well as fat. Watch your weight on the scale .. if you are gaining too quickly, then likely a greater percentage is fat and you will need to adjust your calories.
From what I've read, .5 lb gain per week is a realistic goal. But you need to be dedicated and you will need to keep a journal to make sure you are on the right track.
Good luck.