esqinchi

I try not to work the same muscle group two days back to back. So, maybe not pushups every day? (especially 90 of them) Abs are just like any other muscle group - they need rest. If you feel 'useless' why not add a cardio day, or break up your training, and spread it out over the week. For example, I like to do the following: Tuesday: Upper body hypertrophy Wednesday: Core + Cardio Thursday: Lower body hypertrophy Saturday: Full body w/ heavy weights + Core I've actually been thinking about adding a light cardio workout on Sunday, maybe 30 minutes of lower intensity stuff. Depends on how early I get up.

My trainer recommended HMB as a supplement - 3 grams per day. I've read that it is effective, and that it is ineffective. It is supposed to shorten recovery, increase stamina, and aid in fat burning. I've only been taking it for two days, and I must say that I am sore as hell after my upper body workout from Tuesday. However, I'm not sure if two days is enough to judge the product. I think most of these supplements are synthetic, but that often the capsules they come in are animal derived. Truenutrition.com has some vegan supplements. Otherwise, make sure that you don't see any animal related products in the ingredients list - duh.

A couple leg exercises I find super effective are wide leg deadlift, and side lunges. Your training looks good, but it would be worth researching some different movements to hit different muscle groups (like stabilizers), and work on ancillary things like balance (also stabilizers). As time goes on your body will grow accustomed to this routine, and, without alteration, your gains will slowly plateau. I would hang on to this one for about four to six weeks, and then change things up. You don't have to make massively different changes, just something that keeps your body on edge. For example, instead of doing full body each day you exercise (which is kind of what you are doing now) focus on only a couple muscle groups each time you train. So maybe an alternate schedule would be: Monday - Chest/Back Wednesday - Core Friday - Legs/Arms You could also try combining strength and power exercises in supersets (i.e. back to back, w/o rest). For example, you could do a set of squats, and then immediately thereafter do a set of burpees to tuck jumps. That way you activate both types of muscle fibers, simultaneously building strength and power. You can find a bunch of exercises on youtube, or on exrx.net. Best of luck! Chris

A beer thread would be awesome!

Thanks, man. I'm happy to get more involved. Best thing happened the other day when I was buying beer for my cheat meal - the cashier looked at my ID (with an old photo) forever, then asked me for my birthday, and address. She thought I was using my older brother's ID - the pic in that one was two years old!

Thanks, Dylan, for the tips. I'm glad I am at least not totally off-base. I was thinking about maybe eating this way on my training days (3-4 days per week), and then going back to my previous, lower calorie diet on off days. The previous diet included oatmeal, apples, tofu+broccoli, watermelon, peaches, and the occasional mixed greens salad. All of that being said, I neglected to include the supplements I started this week, which include: vegan multivitamin w/ supergreens, HMB (vegetarian cellulose caps, yay!), and these green coffee extract caps I got from truenutrition.com. Have you ever tried HMB? I'm curious as to how it worked for anyone, since I am new to the supplement. Should I expect dramatic, or subtle results? The tabs were kind of pricey, so I hope that they at least provide some benefit.

Hey Raimondo, Thanks for joining the site. Looks like you are getting enough protein to maintain/build muscle - do you think you are getting enough carbs? I find that I get really worn out if I don't have enough carbs from fruit. I'd be interested to see your training routine. Mind posting some more detail? Check out exrx.net for some great info, and more variety in exercises.

Nice dude, I'll have to check those out. I check out B/A when I'm about to try something new. New Glarus doesn't like to distribute outside of WI, so even I have to take a 90 min ride to get some. If you ever make it up to Chicago, let me know. I can give you a short, and long, list of places to check out. One of my favorites of late is a beer called Professor Fritz Briem 1809 Berliner; man is it fantastic. I've also really enjoyed Uinta's BaBa Black Ale. I've kind of evolved into drinking mostly session beers, so I can drink more/last longer - but I wonder about the calories?? Can you get Half Acre down there?

That's right! I also like berliner weiss, black lagers, flemish reds, geuze, gose, and... Man, I can't wait until tomorrow night (cheat meal night). Do you live near Wisconsin? If so, I would highly recommend getting your hands on some New Glarus beers. They make excellent stuff.

This all sounds great! I've been eating so much tofu for the past few months, I'm looking to switch up my diet to include more variety. Your training sounds pretty intense; 30 mins of HIIT is brutal! Don't worry about your rep count not being so high on the pushups. I remember when I couldn't do a single pullup, then I could do one (and I celebrated like no other), and now I'm up to doing three sets of twelve! All in due time. I guess just pay attention to form, and make sure you recognize your achievements.

Hey Deb, Thanks for joining, and telling us a little about yourself. I'm the same as you, in that we have a boston terrier who rules in our house. Do you have a specific training schedule? What's your 'go-to' protein source? Do you live in an area that is vegan-friendly? My wife and I thought about moving somewhere more rural (we live in Chicago now), but then reconsidered since we would miss our favorite vegan restaurants. Welcome aboard! Chris

I knew I would find a kindred spirit on here! Do you have a favorite style? I like sours.

Because you are human(e), and you can't count calories all the time (even though you secretly still do)... What is your favorite cheat meal? What day of the week? Do you plan that day around your cheat meal? Does it ever slip into the following day? I would have to say mine is a monster burrito, with chips, and salsa. Man, do I love tortilla chips. So much so that I make my wife take the remainder of the bag to work the next day. I also love beer. One other thing I have been thinking about for weeks is this donut shop across the street from work that has a vegan donut; different flavor every day. It's called Do-Rite Donuts (http://doritedonuts.com/), and it has been calling my name for weeks. Do I give in????

Thanks for the tip. I have actually tried revamping my diet, which I will implement the start of next week - too busy/lazy to go to the store before Sunday... I was thinking the following might be better than where I am now (yes, I posted this in another section of the forum, but have yet to receive a reply): Six meals, split over the day, to include: M1 – 4 oz seitan, 5 oz lentils: 365 cals, 3.5g fat, 42.5g carb, 43g protein M2 – 8oz tofu: 346 cals, 18.6g fat, 8g carb, 37g protein M3 – 6oz tempeh: 396 cals, 19.8g fat, 27.6g carb, 36g protein M4 – 2 slices Ezekiel, 0.7oz Peanut Butter: 276.9 cals, 11.01g fat, 33.85g carb, 12.97g protein M5 – 6oz tofu, 6oz broccoli: 320 cals, 14.6g fat, 17.4g carb, 33g protein M6 – 12oz watermelon: 108 cals, 1.2g fat, 25.2g carb, 2.4g protein Total Cals: 1,812 Total Fat: 68g Total Carb: 155g Total Protein: 164g Thoughts? Too few calories? Too much fat?

Pretty much everything I've read has said that 'ass to grass' is unnecessary, and to squat down so that the thighs are just below parallel to the floor. Like the others above, the back rounds when the load is too heavy. Ironically, you can probably lift more if you go down to just below parallel.

Today my trainer did an assessment of my progress, which was both positive, and negative. The positive was that my BF% is still at about 18%. Also, I have lost another 12 pounds over the last month or so... My measurements were also surprising, in that I lost three inches (from my previous measurements) from my neck, chest, waist, hips, biceps, calves, and thighs. I'm really only disappointed with the latter three measurements. My current composition is: 5' 7", 164lbs, 18% body fat, 33 years old. My current goal is: 160lbs, 10% body fat. As I mentioned in a previous post, I've only been consuming about 1600 cals per day, roughly macros at 100g protein, 50g fat, 200g carbs. Apparently, that is too few calories, and I have likely lost some muscle, which would explain the drop in my bicep/leg measurements. Tonight I spent some time revamping my diet... Would you mind taking a look, and giving me some tips? Thanks! Six meals, split over the day, to include: M1 – 4 oz seitan, 5 oz lentils: 365 cals, 3.5g fat, 42.5g carb, 43g protein M2 – 8oz tofu: 346 cals, 18.6g fat, 8g carb, 37g protein M3 – 6oz tempeh: 396 cals, 19.8g fat, 27.6g carb, 36g protein M4 – 2 slices Ezekiel, 0.7oz Peanut Butter: 276.9 cals, 11.01g fat, 33.85g carb, 12.97g protein M5 – 6oz tofu, 6oz broccoli: 320 cals, 14.6g fat, 17.4g carb, 33g protein M6 – 12oz watermelon: 108 cals, 1.2g fat, 25.2g carb, 2.4g protein Total Cals: 1,812 Total Fat: 68g Total Carb: 155g Total Protein: 164g Thoughts? Too few calories? Too much fat?

Cool, thanks for the tip. I'll check it out this weekend. I met with my trainer today, and did an assessment (VO2, BF%, weight, measurements). To my surprise, and a bit disappointing, I had dropped three inches pretty much across my body (neck, waist, hips, biceps, calves, thighs). Ok, so I was only disappointed in dropping inches on my biceps, calves, and thighs. I have obviously been consuming too few calories, which would explain the likely muscle loss. I'm going to start training for more muscle growth, in an effort to build back some strength, and burn out the remaining fat. Honestly, I need to eat more anyhow, as I have had a harder time getting through my workouts than in the past; when I was eating more.

Thanks! No problem if you don't have any suggestions. My main concern was calories, and protein intake. My current goal is to cut my fat % down to around 10%. It's a painfully slow process, and sometimes I lack patience in general. Any tips on shaving off that last 8% of fat would be greatly appreciated.

Also, I live in Chicago, if there are any neighbors in here.

There are obviously both right, and wrong ways to train. I think the biggest problem with Crossfit/bootcamp style training is that, more often than not, the person actually conducting the sessions has little to no knowledge of what might be good or bad for the individual "student." Here is a perfect example: https://www.youtube.com/watch?v=M8up6A4QesU. If you've been training for any amount of time, you probably know what works best for you. My trainer likes to add functional movements, but always takes note of the proper amount of resistance/load to combine with certain moves. HIT Rob gives some great advice regarding functional training and wear/tear on the body. I remember something I saw about a golfer's swing being one of the most unnatural, and consequently damaging, movements a body could make. I seem to recall that the golf swing, over time, takes its toll on nearly all major parts of the body (shoulders, hips, knees, elbows). Maybe the best advice is to pay attention to your body? The problem with Crossfit, really, is the "cult" factor. My neighbor, who is an avid runner/tri-athelete, bought a few Crossfit sessions. When asking about her experience, she said that the 'instructor' was very forceful in his demeanor (i.e. right in her face, getting her to push beyond her boundaries, likely to the point of injury). Further, she said they were very pushy with her regarding her involvement; apparently they really wanted her to compete in the Crossfit Games. Being a professional cynic, I can only surmise that this was another way for the company to market their particular Crossfit gym. So, in short, I think that some elements of Crossfit can be great add-ons to a training program - especially to stave off boredom. Would I trade one for the other? No way. I don't think there is any benefit in a Crossfit style program that cannot be achieved through a more traditional approach; especially one where you pay close attention to minimizing damage.

This is included in my introduction, but I thought I would put it here as well.... I'm afraid my diet isn't doing me any favors. It has worked well for me in dropping pounds (I've lost 83 pounds over the last year), but I really want to lean out, and just start shedding the little body fat that is left. I would love some pointers... My Current Stats: Male, 165lbs, 18% body fat, 5'7", 33 years. Current Goal: 10% body fat, or less. Routine: 4x/week, heavy weights, functional training. Food: Meal 1: 3.5oz apple, 1 cup oatmeal, cinnamon - 352.5 cals Meal 2: Approx 7oz apple - 100 cals (+- 5) Meal 3: 6oz grilled tofu, 6oz steamed broccoli - 320 cals Meal 4: Two slices Ezekiel bread, 0.7oz peanut butter - 276.9 cals Meal 5: 6oz grilled tofu, 6oz steamed broccoli - 320 cals Pre-Workout Snack: Fruit - 50-75 cals Meal 6: Mixed fruit (watermelon, cherries, peaches, etc.) - 170cals Macros: Cals - Approx 1600 - 1700 per day (Calculators say my maintenance is ~ 2700; I'm still cutting!) Protein - Approx 100g Carbs - Approx 220g Fat - Approx 50g I do allow myself a cheat meal, and some beers (maybe 4), once per week; I always put that on a day where I do my longest, and most intense workout. Thanks for any insight!

Hello all... After about a year of not participating, I've decided to return - I don't think I was ready the first time around. Anyhow, last I checked in, I had just reached 186lbs, down from 248... Well, I have now reached down to 165lbs, for a total weight loss of 83lbs, and a total fat % loss from 38% to 18%. All in all, I'm pretty stoked, but I have bought at least three wardrobes in the meantime! My real name is Chris, just fyi, someone asked that last time. I am 165lb, 5'7", 33 years old. I've changed my diet considerably, although it is still pretty boring. I've also been working with a trainer for the past year, which has brought a great variety of exercises into my life - seriously probably the best part about having a trainer. So, my current training schedule is 4x per week. I do a combination of heavy weights, and functional training (HIIT, plyo, cross-fit type stuff - real pullups though) which usually consists of the following structure: Day 1: Upper body, mixed core. Day 2: Lower body, mixed core. Day 3: Core, cardio/plyo. Day 4: Total body, heavy weights, mixed core My diet, like I said, is pretty bland - but so far has worked for me in dropping pounds. Plain and simple, a six meal split: Meal 1: 3.5oz apple, 1 cup oatmeal, cinnamon - 352.5 cals Meal 2: Approx 7oz apple - 100 cals (+- 5) Meal 3: 6oz grilled tofu, 6oz steamed broccoli - 320 cals Meal 4: Two slices Ezekiel bread, 0.7oz peanut butter - 276.9 cals Meal 5: 6oz grilled tofu, 6oz steamed broccoli - 320 cals Pre-Workout Snack: Fruit - 50-75 cals Meal 6: Mixed fruit (watermelon, cherries, peaches, etc.) - 170cals Macros consist of approximately the following: Cals - Approx 1600 - 1700 per day (Calculators say my maintenance is ~ 2700; I'm still cutting!) Protein - Approx 100g Carbs - Approx 220g Fat - Approx 50g Thoughts?

Dude, everything in here was helpful! I read another one of your posts elsewhere, I think where the guy was in a similar situation as I was, and was needing help continuing to lose weight. You gave some really thoughful advice. So for that, and this, I give you HUGE thanks! Funny you should mention diet (fats/protein) - other than for the obvious - I should have edited my post to include the new diet plan I came up with (and started) today. Here goes: Breakfast: 1 apple, 1 cup quinoa, cinnamon - 361 Snack - Vega shake with 1 banana - 266 Lunch - Salad (w/o oil) PWO - Vega shake with 1 banana, 1 tablespoon coconut oil - 386 Dinner - 1 cup quinoa, 6 oz tofu - 482 Snack - Vega shake with 1 banana As for lower body work, I will try to add that in on a Saturday. I don't really like doing legs, because honestly, my legs are already developed (from playing soccer, and from weeks of HIT earlier this year). Plus, I feel like they get a good workout with my treadmill intervals (never below a 2.5 incline). I know that's not building muscle, per se in the form of bodybuilding, but they look like horse legs already. I'll give it a shot, just for you. New Routine: M - Heavy Pull + 20 min cardio + Abs T - Metabolic Push + 30 min cardio + Abs W - 45 HIT Cardio Th - Heavy Push + 30 min cardio + Abs F - Metabolic Pull + 30 min cardio + Abs S - Legs (probably metabolic to start, I'll mix in heavy later) + 20 min cardio + Abs Su - Freaking rest! I'm cutting my beloved beer/booze for November, and processed stuff. I'll plan a cheat day, but I'm not sure which day of the week that would be. Would you recommend cheating on a workout day, or on a rest day? The only reason I would cheat on a workout day would be to feel less guilty. The better you get to know me, you'll realize that I am a bit of a basket case with negative change. Also, this new routine would be entirely new from where I was six weeks ago - definitely time for a change. I started a journal if you read that kind of thing. Thanks again for responding!

First, thanks to all that read this, and especially to those who reply. I would love your insight into my dillemma: Short story, without repeating all of which is in my introduction - I lost around 65 pounds in the last six months. I've been successful in keeping it off so far, but I would like to capitalize on my effort, and build a nice, solid, lean and muscular figure. I'm not looking to compete, just to shed the last bit of this remaining body fat (chest and belly), and stay in my new size Medium clothes (a costly, yet rewarding investment). My training schedule has been as follows: Push/Pull on a 4-5 day split, depending on my life schedule. I do four sets of each exercise, and generally between 12 and 16 reps per set, depending on the size of the muscle/muscle group worked (larger gets 16). Exercises include: mil press, shrugs, db press, db fly, tris, cable cross, lat pulldown, low row, underhand pull (not sure of the correct name), assisted chinups, and curls. I also do treadmill intervals that generally last about 30 mins. Diet includes: Breakfast - 1 cup quinoa, 1 apple, cinnamon Lunch - Big salad (romaine/carrots/mushrooms/celery/vinegar/oil) w/ quinoa or beans and 1/2 avocado Post Workout - Vega shake with 1 banana Dinner - 1 cup sauteed veggies/beans over 1 cup quinoa and 1/2 avocado Before Bed Snack - 1 cup quinoa, 1 apple, cinnamon I've purchased Schwarzenegger's Encyclopedia of Modern Bodybuilding to learn more about training and diet. I've also decided to adopt the training method of Lyle McDonald in his Weight Lifting for Fat Loss (basically a four day split of heavy lifting 2 days, metabolic lifting 2 days). I would like to continue my push/pull schedule, as I find it enjoyable. Therefore, I've been considering the following, along with my current diet. Since I am largely meso-endomorphic, and I currently require 2919 calories to maintain current weight, I would like to create a 750 cal deficit putting me at 2169 (before exercise). My new workout plan: M - Heavy lifting Pull phase T - Metabolic lifting Push phase W - Plyo cardio or just treadmill T - Heavy lifting Push phase F - Metabolic lifting Pull Phase My questions: 1. Is my diet sufficient? Do I need more fats, or should I follow Arnold's advice and keep fats low? 2. Am I getting enough protein? 3. Did my losses cease because I have only been doing metabolic lifting? If you cannot tell, I'm frustrated. I would greatly appreciate any advice you might be able to give. Thanks, all.

I'm glad I found this board, as it was otherwise difficult to get involved where people are constantly telling me to eat meat! I am a 5'7" male, 32 years old. As of February, 2012, I weighed 248 pounds and was totally inactive. I started a juice fast diet that lasted until about March, then I started working out - all the time. As of the end of August, I weighed 186 pounds. I've managed to maintain, with only a 2-3 pound increase over the last three months; likely due to water retention. My training schedule has been as follows: Push/Pull on a 4-5 day split, depending on my life schedule. I do four sets of each exercise, and generally between 12 and 16 reps per set, depending on the size of the muscle/muscle group worked (larger gets 16). Exercises include: mil press, shrugs, db press, db fly, tris, cable cross, lat pulldown, low row, underhand pull (not sure of the correct name), assisted chinups, and curls. I also do treadmill intervals that generally last about 30 mins. Diet includes: Breakfast - 1 cup quinoa, 1 apple, cinnamon Lunch - Big salad w/ quinoa or beans Post Workout - Vega shake with 1 banana Dinner - 1 cup sauteed veggies/beans over 1 cup quinoa Before Bed Snack - 1 cup quinoa, 1 apple, cinnamon Great to meet all of you!