captfit

Serving Size3 Scoops(145g) †† Servings Per Container 18 Calories 630 Calories From Fat 150 Total Fat 17g 26% Saturated Fat 5g 25% Cholestero 120mg 40% Total Carb 70g 23% Dietary Fiber 6g 24% Sugars 14g Protein 50g 100% @ MiniForklift - At your suggestion got up 15 mins early than usual and ate a small bowl of oatmeal with coffee pre workout , still no protein but i guess better than an apple eh

Well before i start my tomorrow's workout and start 2nd month of Stronglifts i'd just gve my views on first 4 weeks . The progress has been as planned , out of the 12 workouts i had to miss 1 because of work so i did my 11 workouts . Bench Press and Rows I am very comfortable with the increments as i have lifted heavier earlier Squats are getting heavy as i am nearing my previous max but i think there is still time before i stall . Overhead Press is definitely something i am little worried about as i never lifted heavy on it and it may be the first exercise i stall on . Deadlifts are going okay although i am not very sure of my form and am thinking of getting someone to make a video of me . My weight has gone up from 78.3 kgs to 82.5 kgs if my weighing scale is accurate enough in last one and a half month of which 1 month of stronglifts . Looking at my Diet last 4 weeks i am eating around 85-100gms of Protein which is little more than 1gm/kg of bodweight , Over 250-300gms Carb and around 75-95 gms of Fat . I have got a Jar of BSN TRUE MASS 5 lbs as a gift from a cousin and i am wondering if i shall use it and add it to my diet or not . ( Any Tips on This one ?? ) That's the summary of Month 1 . Week 5 , month 2 starts tomorrow and i hope it goes as smooth as the first one . Thank you for all the support till now for everyone who has commented and even viewed the thread i hope it stays as strong ahead , because the road's just about to get rocky !

hey mike Welcome to being a vegan I am also new o this forum just joined a month back but already loving the support . I have been a lacto-vegetarian lifetime and there are many like me still fit and going strong . Regards

I usually get up around 45 mins prior to my gym sessions so not a lot of time to eat anything big and digest it in time , i have a glass of luke warm water , a cup of tea and Apple/Banana whichever is home . Shall i switch up something ?? Not much plans for the weekend got some exams coming up so studying up for them , maybe some FIFA 13 over friends place in evening , what about you ?

17/11/12 WEEK 4 WORKOUT A Day 11 SQUATS 35 KG 5x5 BENCH PRESS 22.5 KG 5x5 BARBELL ROWS 22.5 KG 5x5 Machine Assisted Dips 2x8

Nice pics dude , i really hope to get some width on my back like yours .

Usualy 50secs to 1min but today in some sets of Overhead Press i gave upto 2 mins .

15/11/12 WEEK 4 Workout B Day 10 SQUATS 32.5 KG 5X5 OVERHEAD BARBELL PRESS 17.5 KG 5X5 DEADLIFT 40KG 1X5 ASSISTED PULL UPS 2X5 Squats getting slightly heavy but the real kicker was Overhead Press struggled a bit in the first set itself but longer rest periods help me get all 5x5 . Deads were okay . Pre WO Ntrition - Apple ( Morning workout no time to east ) Post WO Ntrition - 2 Bananas , 2 Glass Milk , Handful of Almonds and Oats , 2 Brown Breads with Cottage Cheese

Hey Good to read your Log , great you are starting again , I am on Week 4 of Stronglifts , workout no. 10 tomorrow , its been smooth till now and hope i only go up from here . Will keep checking in !

I am still working to build up to complete chins hopefully end of 12 weeks of my Stronglifts i'l get that up to . Good Going .

12/11/12 WEEK 4 WORKOUT A Day 9 SQUATS 30 KG 5x5 BENCH PRESS 20 KG 5x5 BARBELL ROWS 20 KG 5x5 Machine Assisted Pull Ups 2x5 After a 4 days break felt okay , rows are feeling a little tough , i'm not keeping the weight down on every rep as i wasn't on 10kgs plates yet but now i have reached 10kg each side , so shall i start doing them the Mehdi way keeping them down every rep ??

Bad fever and Cold and i have to skip my today's workout first time in 3 weeks . Shall i continue from the workout i missd that was workout A or start the next week as it was scheduled with Workout B ?

08/11/12 WEEK 3 Workout B DAY 8 SQUATS 27.5 KG 5X5 OVERHEAD BARBELL PRESS 15 KG 5X5 DEADLIFT 35KG 1X5 ASSISTED PULL UPS 2X5 Squats felt heavy , i had to rest more than 1 min in almost all sets . Overhead Press was a little difficult the last set , the load was feeling on my back but a good tight ABs contraction helped me pull through it . Deadlifts went okay

That's an inspiration !

06/11/12 WEEK 3 WORKOUT A DAY 7 SQUATS 25 KG 5x5 BENCH PRESS 17.5 KG 5x5 BARBELL ROWS 17.5KG 5x5 Machine Assisted Dips 2x8 Drinking a 2 cups of milk belnded with two bananas , some PB , 12-15 Almonds

02/11/12 WEEK 2 Workout B DAY 6 SQUATS 22.5 KG 5X5 OVERHEAD BARBELL PRESS 12.5 KG 5X5 DEADLIFT 30KG 1X5 ASSISTED DIPS 2X10 And i just gulped down two bowls of boiled Lentil Sprouts with some sweet potatoes phew . Kidney Beans stew for dinner

Hey Mark, Well everyone in my family is Vegetarian but none of my close friends . They are all Non Vegetarian , In India yes there are a lot of Vegetarian compared to most other nations but its equal in population of non vegetarian eating people specially chicken and mutton and fish in southern part of the nation . I'd be more than glad to tell you more about India so feel free to ping me here . Regards

hey mate , good going there 65kgs is pretty decent on the bench . Keep at it seeing your progress on this motivates me to continue as well

Definitely Dylan , feel free to ask anything and i'l do my best to share as much as i can about my country And your advice and help is always welcome n my log

]Here's a sample of my average diet and some pictures what do you guys say , Breakfast Cup of Quaker Oatmeal 300ml Milk 1tbsp Peanut Butter 1 Banana 10-12 almonds MORNING SNACK Banana Shake 400ml / Bowl of Sprouts LUNCH Indian Bread (ROTI ) or Rice with any vegetable ( including Lentils somedays ) cooked at home , i try and include some Soy to get that protein in SNACK Glass of Milk,Peanut Butter on Brown Bread or Just an apple Dinner Same as Lunch Before Bed 200ml Milk Some of the days i try and eat some salad mixed with boiled soy , sprouts , cucumber and peanuts .

31/10/2012 WORKOUT DAY 5 , WEEK 2 SQUAT 20kgs 5x5 BENCH PRESS 15kgs 5x5 BARBELL ROWS 15kgs 5x5 The BEnch press is really coming of very easy and i feel very tempted but i am holding back , hope it pays off . Will upload my current pictures and my diet tomorrow .

Thank you so much for the encouragement , yes i do have my house stocked with lentils and chickpeas but they are not a daily thing , so you guys say i should eat chickpeas daily , a bowl of boiled will do ? i'l try and sample out a diet here in a day or two along with my pictures and maybe i can get a critique @putt77 wow man that's amazing i really want my shoulders to grow , this is just week 2 but heck i will make sure i go all the distance , i know it'l be worth in the end .

Hey its going pretty good i mean my PR's are definitely pretty high on almost everything but that was a while ago so slowly getting back to them is a pain but as the program says what matters is how much i can lift after 12weeks so just increasing the weight gradually , food is one area i am lagging a bit in India its not easy to get avocados , hummus , cottage cheese or soy burritos and other stuff i read people eating , so thats something i am still trying to figure out . You tell me njoying your workouts ?

29/10/12 Workout DAY 4 SQUATS 17.5 KG 5X5 OVERHEAD BARBELL PRESS 10KG 5X5 DEADLIFT 30KG 1X5 ASSISTED DIPS 2X12

27/10/12 WORKOUT DAY 3 SQUATS 15 KG 5X5 BENCH PRESS 12.5 KG 5X5 ROWS 12.5 KG 5X5 CRUNCHES WITH 2 KG DUMBELLS 2 X 10