jan

hello, i find this articel from mike mahler

http://www.mikemahler.com/articles/vegan_diet.html

Finally, there is growing evidence that soy can increase estrogen levels, block mineral absorption, and decrease thyroid function. Others argue that there are many health benefits of soy. Regardless, I would leave soy alone as contrary to widespread belief it is not a necessary part of the vegan diet so why take the risk? Wheat gluten is even worse and is the worst part of wheat. It is a highly allergic and inflammatory food so avoid it like the plague. Seitan is garbage and I do not recommend it at all.

no soy, no wheat? just beans, nuts, seeds ?

thats pretty hard and a real problem.

i need 120 gram of protein a day. thats hard because nuts ans seed have so much fat. no way in a fatlosdiet.

for 2 months

Very short period to detect significant differences....

Sorry, i read that Fabian Hambuechen join regularly a weights room.

So he build (a part of his mass?) by using weights.

I don't know, if other gymnast use only their bodyweight.

The Problem is, it is difficultto find a guy that only use his bodyweight.

Most of this guys use BWE and Kettlebell oder Sandbags, weightvests, Tubes or other Tools.

What is your purpose?

If you train with hard BWE like OneArm-Pushups, Onelegsquat, OneArm-pullups, Ironcross you will get a very muscular body.

Look at gymnast or olympic wrestler.

"I was just wondering, are there many that have created a good physique using bodyweight exercises alone and does anyone have any pictures of these people? "

This is a young german gymnast fabian hambuechen.

And i think this body is realistic with only BWE and no extra weights.

http://barnie.homeip.net/Fotoalbum/fotoalbum_bild_anzeige.php?lfd_nr=155&album_id=400

Look out for John E. Peterson

Hi Alex,

can you post a one day meal plan during you cuttingtime oder precontest-time in this thread?

Like Meal 1,2,3,4,5,6 with calories and macro ratio.

That will be great!

@ veggieprincess

Very, very good job.

Do you have switched to carbs, yet?

what about our eating-pattern?

do you go now on a normal healty diet? or any longer the lowcarb way?

Can you post a typical eating plan for a day with a lowcarbvegandiet?

thanks!

If Flanders is close by. Maybe you can train with him.

He has a very attractive midsection

thats a short trip in the USA, i know

My Location ? Rain, Rain, Rain ....

And now, my training plan. Simple, but ... you know...

#1 High Intensity Training (HIT), a high level of intensity, lift 8-12 times, using 4 second negatives. Full Bodyworkout, 2 times a week. Home Workout with dumbbell -> Floorpress, Dumbbell Squat, pullups, curls, Dumbbell Single Leg Calf Raise, Crunches.

#2 Four times a week martial arts training. heavy sandbag boxing,

Shadow boxing, 40 min. a session.

thats it 6 days training, 1 off.

Okay, let's go.

I wan't to go on a vegan diet.

And i have only 3 rules for my diet.

Simple rules, but no easy

THE RULES

#1: A calorie deficit. The amount of calories are calculated by the Basal metabolic rate (BMR). The difference is my deficit, dependent on my activity level. Approximate 500-1000 cals/d.

#2: No Sugar. No monosaccharides and disaccharides (the only exception are fruits), because the are in conjunction with health problems*

Perhaps a little artificial sweetener, like a diet coke.

#3: Only healthy fat. No Saturated fatty acids. Just Unsaturated fatty acids accent on omega-3 fatty acids (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)). like flax seed oil, Linseeds, nuts, wholemeal (oatmeal).

That's it, simple but not easy.

And a minimum of 2 liters of water (0.5 Gal -> better 1 Gal a day)

* references

(1) Larsson SC, Bergkvist L, Wolk A: Consumption of sugar and sugar-sweetened foods and the risk of pancreatic cancer in a prospective study. Am J Clin Nutr. 2006;84(5):1171-1176

(2) Schernhammer ES, Hu FB, Giovannucci E, Michaud DS, Colditz GA, Stampfer MJ, Fuchs CS. Sugar-sweetened soft drink consumption and risk of pancreatic cancer in two prospective cohorts. Cancer Epidemiol Biomarkers Prev. 2005;14(9):2098-2105

(3) Janket, S.-J., Manson, J. E., Sesso, H., Buring, J., Liu, S.: A prospective study of sugar intake and risk of type 2 diabetes in women. Diabetes Care 26 (2003), 1008–1015.

(4) Schulze MB, Manson JE, Ludwig DS, Colditz GA, Stampfer MJ, Willet WC, Hu FB: Sugar-Sweetened Beverages,Weight Gain, and Incidence of Type 2 Diabetes in young and Middle-Aged Women. JAMA 8 (2004) 927–934

(5) Brand-Miller J.C.: Glycemic Load and Chronic Disease. Nutrition Reviews, Volume 61, Supplement 1, 1 May 2003 , pp. 49-55(7)

(6) Giovannucci E.:Insulin and colon cancer. Cancer Causes Control. 1995 Mar;6(2):164-79. Channing Laboratory, Department of Medicine, Harvard Medical School, Boston, MA 02115, USA.

(7) Sudha B Biddinger and David S Ludwig: The insulin-like growth factor axis: a potential link between glycemic index and cancer. American Journal of Clinical Nutrition, Vol. 82, No. 2, 277-278, August 2005 From the Research Division, Joslin Diabetes Center, and the Department of Medicine, Harvard Medical School, Boston, MA (SBB), and the Division of Endocrinology, Children’s Hospital, Boston, MA (SBB and DSL)

Hi folks,

i start a training blog, too.

my goal: bodyfat at 10% and sixpacks abs and put on some muscle (4-5 lbs lbm).

Training und Nutri Infos later.

And, i go a vegan way.

So please Stay tuned!

ups.

When I gain weight, they are truly the size of thighs. Its from my German heritage and its genetic, period.

Hello Melissa,

i had to put a lot of work in my calves to see little muscle. it is not a nations-problem:-)

But i can understand you. my beautiful wife had the same problems like you.

she is "genetic gifted". by only doing the cindy crawford video with 5 lbs dumbbells, she build big muscles

She go on a low carb & fat &cal diet und get sixpacks abs.

thats sensational for a girl to go on 10% bodyfat.

But that was to extreme, because i can already see her clavicle and pelvic bone.

That was a real heredity-problem.

Sounds like calorie restriction isn't for you. And it's not nessessary for losing weight. If you eat all you want of natural foods(especially fruit and veggies), your weight should normalize.

Thats incorrect!

If you want to lose weight (bodyfat) a calore deficit is absolutely necessary!

If you eat natural foods you can lose weight, too. Because fruit and veggies are low in calories, so you have a unconscious calorie-deficit.

If you choose calorie-concentrated foods like bananas, peanuts, coconut....and you have a calore-overplus you will gain bodyfat.

independent of natural foods.

I do some carb cycling on my own, but I do need some help. As a personal trainer, sometimes I think that I"m really stubborn to admit that I need to hire someone who knows more about this stuff, but its about results, so yeah, I'm going to have someone help me.

Tom Venuto explain all facts in his ebook "Burn The Fat, Feed The Muscle".

He talks about 3:1 ratio. 3 days lowcarb (about 200 gramm carbs for men) and 1 High-Day!

That should be the fatburn-booster, he told.

Some clients had dramatically results.

If you looking for elaboration, i can post the facts in a brief.

You will not obtain 10% bodyfat with M&M's, danishes or whatever junk food your heart desires. You may lose some overall weight, and some fat, but you won't be happy with your shape. That's why you are on a bodybuilding forum I assume. Smile Because you want the physique of a fitness model or figure competitor, am I correct? You will NEVER meet one of those girls in the fitness mags who got that body by eating junk.

Okay!

Mentzer was also known for his adoption of the approach that "a calorie is a calorie", and would often torment bodybuilders who were strictly dieting, by freely eating Danishes and other off-limit foods close to competitions.

 

mmmhhh....so Mike Mentzer was a liar?

mmhh

It takes extreme dedication to acheive 10% bodyfat. If that is your goal, be prepared to work your ass off for it! Good luck

thanks melissa,

for girls it is very hard to get to 10%, i agree. 16% are fabulous.

But i am a man, 10% are not so extreme.

In the past i had a heavy house moving and ate a lot of junk-food (snickers) and also burn a lot of calories and go down to a very low bodyfat-level.

so i thought about the meaning of clean diets.

but its very difficult to control your appetite with junkfood.

It takes extreme dedication to acheive 10% bodyfat. If that is your goal, be prepared to work your ass off for it! Good luck

thanks melissa,

for girls it is very hard to get to 10%, i agree. 16% are fabulous.

But i am a man, 10% are not so extreme.

In the past i had a heavy house moving and ate a lot of junk-food (snickers) and also burn a lot of calories and go down to a very low bodyfat-level.

so i thought about the meaning of clean diets.

but its very difficult to control your appetite with junkfood.

thanks Melissa for that great advice,

i think i buy a soy-protein.

30 g a day is a real joke, my bodyweight is 90 kg = 198 lb.

the WHO (World Health Organization) says 0.8 per bw to obtained, thats 72 g.

but back to lowcarb diet

i am very confused about a good diet.

a lot of studies say."a calorie is a calorie".

so it doesn't matter of your 300 calories are from low fat milk or from M&Ms (yes milk have more protein and causes a higher postprandial thermogenisis, but this is just a example).

if you have a adequate amount of protein and a caloriedeficit you will lose bodyfat.

And check this:

Mike Mentzer was also known for his adoption of the approach that "a calorie is a calorie", and would often torment bodybuilders who were strictly dieting, by freely eating Danishes and other off-limit foods close to competitions.

http://en.wikipedia.org/wiki/Mike_Mentzer

I love carbs and a lowcarb diet ist very hard.

okay i want to go on 10% Bodyfat, so i have to lose only 4-5 Kg Fat.

I suppose there are people who have washboardabs by observe only a deficit and eating sweets.

What do you think?

Have you looked into ordering Protein Powder online and checking what there shipping is internationally? One I use a lot is trueprotein.com. I don't know if they ship internationally but you could give it a shot.

Hello,

i don't want to support protein-Companies, who sell products with egg-protein/milk-protein from animals that lived bad lives on factory farms.

i am looking for unprocessed, natural organic protein.

BTW: You life in OC? I am very,very,very,very,very,very,very,very,very,very,very jealous:-)

Pasta has a good amount of protein too but you'll get carbs with it. Why are you looking to cut carbs???

I heard from a lot of guys (for example: tom venuto - Burn the Fat Feed The Muscle) that lowcarb in the evening is very effective for fatburning!

I want to cut some bodyfat.

So i am looking for protein without carbs for the evening. And little fat - especially unsaturated & polyunsaturated fatty acids (PFA).

150-160 grams of protein to build muscle

hello,

i am a vegetarian for over a decade and now i will become a vegan.

I consumed a lot of organic dairy products but avoid eggs.

My question:

how can i get so much protein without Protein Powder on a vegan diet?

Soybean Products are very expensive in germany (and contents sometimes eggs or milk).

Tofu is very stalely (i dont like it).

I found this homepage

http://www.gotohealth.com/athletes/read.cfm?article_id=15

There were some protein sources.

But what can i consume when i switch to lowcarb in the evening?

Nuts have a lot of fat and i will cut some bodyfat.

I am looking for a vegan meal with 30 Gramm of protein, lowcarb and lowfat.

Is this impossible to find?