maybenot

Tropical summertime over here. Really nice weather.

That also means that the gym is almost empty! everyone is down at the beach showing their bodies =D More dumbbells for me!

Gym empty until the `new year resolution` effect

And I agree with you, bulking = fun. Even if it`s a clean bulk, whats more fun than stuffing your face with stir fried tofu and potatoes/rice? =D

Oatmeal with bananas! Wow, can`t wait for the bulk!

Here`s a diet article that I always recommend:

http://www.veganbodybuilding.com/?page=article_marcella_003

And a good recipe to gain weight:

http://www.veganbodybuilding.com/?page=article_derek_gainer_shake

Hope it helps

=)

I`m 5' 8" and 70kg. After my cutting diet I guess I will be at 68kg.

My goal is to get to 80kg or something close to it, with 10% ~ 12% body fat.

To get there 2014 will be a year dedicated to bulking =)

Love da bulks!

Ok, macros:

6 Weetabix - 657kcal - 17g protein - 129g carbs - 8g fats

3 Bananas - 315kcal - 4g protein - 81g carbs - 1g fats

110grams peanut butter - 646kcal - 27g protein - 21g carbs - 55g fats

250grams plain soy yogurt - 235kcal - 8.8g protein - 44g carbs - 5g fats

45g soy protein powder - 152kcal - 36g protein - 3g carbs - 1.5g fats

2heaped tablespoons of sugar(assumed 13g) - 52kcal - 0g protein - 13g carbs - 0g fats

Totals:

2059kcal - 93.7g protein - 292.6g carbs - 71.2g fats

That`s a big shake! That would give me all kinds of body fat =D

I`m always lurking around, just write the recipe and I can work out the macros =)

Btw, 91.5kg is massive, whats your height?

I`m struggling to get to 80kg @ 1.73m. Currently I`m cutting, 70kg and still losing weight.

Are you controlling your diet through your weight?

Because it seems that you eat too little.

Life has ups and downs.

You seem to be a strong guy, just stay positive as theVeganInitiative said.

sending good vibes from brazil, good luck !

"I did my 5 mile trail run, but I had ice crystals forming on my hoodie, especially along the sleeves from the perspiration turning to ice."

Just wow! Congratulations for your effort, most wouldn`t get out of bed to do this.

Pretty good workouts, getting the results you are aiming for?

Isn't it better to make a new thread?

Wow!

Great Vid, man!

Andi, my cup is bigger than yours!!!

If you want a different `mass gainer` Derek`s bean shake is awesome as well:

http://veganbodybuilding.com/?page=article_derek_gainer_shake

Well, I don't know if that '1 cup of oats' is right, because that sounds like a LOT!

but the nutrition table in this smoothie is as follows:

totals:

1211 kcal - 62g protein / 192g carbs / 30g fats

which come from:

1 cup oats - 606 kcal - 26g protein / 103g carbs / 11g fats

3 bananas - 315 kcal - 4g protein / 81g carbs / 1g fats

1 teaspoon pbutter - 188kcal - 8g protein / 6g carbs / 16g fats

1 scoop soy protein - 100kcal - 24g protein / 2g carbs / 1g fats

This really pain will go away. But you will always feel some kind of muscle soreness.

To heal the pain you have to eat right and sleep a lot ( 8h/day would be a good start ).

Don`t get paranoid about iron and calcium, just make sure you are eating enough dark green vegetables ( like brocolli and kale ), for the calcium intake you could eat tofu and tahine. B12 you will have to supplement.

I know how it feels to be skinny as hell, it takes some effort to eat all the food you need, stick to whole foods, healthy foods.

Good luck on your journey. It takes a good amount of time, but stay consistent and you will get there.

At least you weren't skinny fat, just skinny =)

sleeping more = Good !

I would recomend reading Dereks articles, you can find them in the main website

http://www.veganbodybuilding.com/?page=article_derek_006

http://www.veganbodybuilding.com/?page=article_marcella_003

http://www.veganbodybuilding.com/?page=article_derek_gainer_shake

Stay focused!

Go Vegan!

The only protein bar I`ve ever tasted was a Vega Protein Bar. Extremelly delicious!

Never tried to make protein bars, usually I walk around with protein powder ( cheap soy protein powder ) to add to stuff, like oats with mashed bananas. I would like to know some cool recipes also =)

Well, gotta share something with whoever reads this.

Today I was feeling really crappy, I'm feeling small and weak because I`m cutting, this is the first time I ever do this. ( have in mind that I started training early january this year ).

So the time I got to the gym the first thought I had in mind was `fuck, I wrote I was going to hit 55kg on my deadlifts, what if I don't?`

This thought got stuck in my head so hard that I thought it could ruin my training.

What did I do? I got the 10kg bar, loaded with 50kg worth of plates, total of 60kg (132lbs) and nailed every rep with that 5kg extra weight, and even did 9 reps in the last set =)

All of this so I would not dissapoint anyone that is reading this! I wanted to show myself that all the bananas I ate throught the week are worth something!

So, here`s todays training session:

6 sets of abdominal exercises to warm up

overhead press 4 sets x 8 reps x 30lbs~14kg dumbbells

cable upright row 4 sets x 8 reps x 99lbs~45kg

lateral raises 4 sets x 8 reps x 15lbs~7kg -> light weights because my forearm really hurts doing this, maybe because I'm a computer programmer

deadlift 4 sets x 8 reps x 132lbs~60kg -> felt heavy, the last set I did 9 reps!

legpress 45º 4 sets x 8 x 132lbs~60kg

one leg squats 4 sets x 8 x 66lbs~30kg -> last set I failed in the 6th rep, but it felt good

seated calf raises 4 sets x 8 SLOW reps x 88lbs~40kg

Pretty much nailed this training session!

I guess I`ll be sore by morning!

Another quick update,

leg day, aiming for:

deadlift 4 sets x 8 reps x 120lbs~55kg

legpress 45º 4 sets x 8 x 132lbs~60kg

one leg squats 4 sets x 8 x 66lbs~30kg

seated calf raises 4 sets x 8 SLOW reps x 88lbs~40kg

And another quick pic, I'm losing weight, started my cutt with 76kg, already @ 71.5kg. Feeling quite small =(

great beard!

looking intimidating

Amon Amarth and Carcass!!!!!

WOW!

Hell of a combination!

Hey man, your progress is really fantastic! Congrats!

Also, awesome with the deadlifts. Deadlifts are the greatest! Nothing makes me feel tougher than just pullin a bunch of weight off the ground

Ty, so far it is my favorite lift, nothing can beat the joy of deadlifting =)

I follow your journal also, you have some good deadlifts there =)

and it definitly wont be stored as fat on my body?

It is the same as protein. Protein is used by your body to build muscle, skin tissue, nails, hair etc. The excess is stored as fat(energy).

The fat you consume will be used to balance your hormones, digest vitamins, produce EPA and DHA(good for the joints and heart), etc.

The excess will be stored as fat!

That's the reason the recommendation is 1g/kg of bodyweight. Enough fat will even promote fat loss, because your hormonal levels will always be in balance.

does eating fat actually help with lubrication of your joints like people say in your opinion Rob?

Yes, Omega 3 fats are great for the joints.

Vegan sources would be flaxseed oil, linseed oil and olive oil among others ( flaxseed would be the best one ).

One or two tablespoons a day should do the trick.

Quick Update:

First time I`ve ever deadlifted!

4 sets of 12 reps @ 40kg - 88lbs

It felt really light, but I can`t go too hard because of knee problems. I will try to improve as much as I can this weight!