maybenot

Peanut butter (if is made of pure peanuts - no oils/sugars/other stuff added) is a great source of fat. Besides peanut butter some fats containing omega 3 6 and 9 should be consumed, like olive oil and linseed oil(or flaxseed) Try to use cronometer.com to count calories, it should ease up the process a little. Aim for 1g of fat per kilo of bodyweight. Vitamin C decreases cortisol excess caused by the training and dieting, so it helps to prevent catabolism. Sugar is banned from my cutt diet =) It is easily stored as fat. Weather in brazil... summer is coming, temperatures ranging from 15 to 25 degrees Celsius ( 59 to 77 farenheit). Nice sunshine during the day, the sun rises here close to 7am and sets close to 7pm I really can`t complain. Best time of the year, winter is too cold/rainy and summer is too hot. About the impressive physique remember, it`s been only 10 months of training so far ( started in january ). The impressive part is coming only by the end of next year I guess =) At least I had an impressive change on my body =)

Things are fine, lots of hours studying and working a full-time job. The diet is working great for me, I'm eating my maintenance calories (or slightly below) everyday except tuesdays and thursdays. Tuesdays and Thursdays I only drink protein shakes until 8pm and I don't train. Unflavoured, unsweetened mixing just with water soy shakes. Like I said, the taste is awfull! I consume way below my maintenance calories during these two days and lots of vitamin C to prevent catabolism. It's like a simplified version of the carb cycling diet. Managed to lose 2.5kg (5.5lbs) during these first two months doing it. I measured my arms, legs, chest and waist and it showed that I didn't lose arms and legs measures, lost 3cm waist and 2cm chest. I'm quite happy with the results and I'm continuing the diet, but now I'm doing a 20 minute fast paced walk after my workouts to keep the same speed of fat loss.

Hey mrbear, I`m doing almost the same diet as you are doing, but it is getting harder everyday to drink my soy protein shake. What`s your shake like? I'm using a pure soy powder, which tastes awful!

Great Input Rob!

Hey Mike Im still here and training! Just lazy about posting because Im working full time and studying and dieting and training. So far its been nine months of training, havent skipped not one single day. Im still following the journals here, specially yours, James and yettis. Ill try to post a little more often, ty for dropping by. Ill leave a progress picture, thats my favorite training shirt : Animal Liberation, Human Liberation (written in brazillian portuguese)

Great to know that James. I keep folowing your journal, I'm sure you will surpass your lifts soon =)

He just wants some attention.

Can't help you with the Berry Flavour, but the Vanilla Flavor has a strong and sweet Vanilla taste. It's not the fake vanilla taste of other supplements, it really tastes like vanilla. =) If you order through veganproteins.com you can ask for a free sample along with your order so you can try the other flavors.

Two votes for: EAT MORE and LIFT HEAVY WEIGHTS. P90X, Insanity and so on and so forth will only get you LEAN. To gain muscles more efficiently it is better to lift heavy weights following a good training program. And eat above your TDEE. To calculate how much you should eat, follow this thread in the bodybuildng forum: http://forum.bodybuilding.com/showthread.php?t=156380183 I used it and it sure helped me =)

Welcome! As far as the training goes, being a noob I can't really help you, but here's some advice on what I learned so far: - Drink Lots of water - Sleep a lot to keep your testosterone high - Eat a LOT. ( you have to eat healthy and eat the right foods, but to get bigger you will have to eat bigger ) Good Luck =)

Nice post wo!

Question 1. 2g protein/kg - for muscle building 1g fats/kg - to maintain healthy hormonal levels rest of my calorie intake = carbs. Basically I learned that in this thread from the bodybuild forum: http://forum.bodybuilding.com/showthread.php?t=156380183 Then adapted my diet with vegan food, learned a lot of recipes in the journals section. Question 2. Finding out the best ratio, as far as i know, is by trial and error. This ratio that I'm following is working pretty well for me so far, but I will experiment some other types of diet later ( I'm still new to bodybuilding also ). =)

Kora said pretty much everything. Some things that really helped me out: - Stop drinking juices, sodas, sugary drinks... drink plain water, and lots of water. - Eat properly. If you want to get big eat like a big guy, but don't exaggerate. - Sleep properly. At least 8h/night. - Want to get big? Lift heavy weights. - Want to get lean? Do cardio ( running, bike, sports in general ) or you can also lift heavy weights. Finally, read people's journals, you will get a general idea about what to do, then you can ask more specific questions. Good Luck!

That`s it =) Drink lots of water. LOTS. I really don`t think that creatine is harmful at all. Many studies have been made and not even one found evidence that creatine is harmful.

omg love the food porn on your log =) love the details as well, really nice log. I'm definitely going to copy some of your meals.

Nice goals! Following your diary here

Yes, put it in the shake. It will be excellent. But take only 5 grams per day, more than that will be wasted. It is not 4 times per day, only once 5 grams. If you want you could divide the 5 grams to take more than once, but it isnt necessary. You dont have to stop, only if you want to.

Creatine is one of the few good suplements out there. I highly suggest that you experiment taking it, but use it the right way: Take 5grams EVERY DAY, it doesnt matter if it is a training day or not. It is better to take it with some carbs, but with a vega protein shake would also be good. And about the timing, it doesn`t matter, just make sure to have some carbs or protein with it. =)

Looking Huge! Impressive =)

Her back must me hurting by that exercise =P

As MF stated, almost all creatine supplements are fine. I advise you to buy Creapure Creatine Monohydrate, because it is cheap and effective. I bought mine here: http://www.iherb.com/Jarrow-Formulas-Creatine-Monohydrate-Kilo-35-3-oz-1-kg-Powder/338 Here`s the product`s website where they state that it is vegan friendly: http://www.jarrow.com/product/344/Creatine_Monohydrate [edit] About your question if `creatine is a must`, no it isn`t. All supplements are there to supplement, you don`t NEED anything. The only thing you absolutely need is plenty of sleep and quality food, these two are a must.

You should =)

Good to have an update from you =) Honestly, I really prefer the pics without the tan, never really liked bb tan

2 votes for David Wolfe being a salesman rather than a nutrition advisor.

Great progress! About your weight, muscle is more dense than fat, so you are smaller weighting more because you have more muscle now =) http://25.media.tumblr.com/tumblr_lr82a8QyR01qeow5po1_500.jpg