Troy

http://i46.photobucket.com/albums/f115/troyloferski/procompare.jpg The 2:1:1 ratio for each protein is: Leucine:IsoLeucine:Valine "4:3:2" represents an estimated ratio for the Vega protein formula. Note that this could be entirely inaccurate, yet if it is accurate, it is very close to Gemma and the ideal 2:1:1 ratio for building muscle.

I think this might be a more accurate representation of the EFAs for dried spirulina. Source: Nutritiondata.com 1 ounce (28 grams) Total Omega-3 fatty acids 230 mg Total Omega-6 fatty acids 351 mg

Funny you should ask, I did it the other day when I became intrigued by it, but didn't think anyone be interested in it. I'll post it in a few minutes, once I upload a captured picture from my computer. I'm looking to move away from micronutrient deficient supplements like protein powder. Although I think Gemma has a very nice AA profile and its dirt cheap, it also adds calories with no nutrients. I think spirulina might be the answer to the fill that gap. I've replaced the Udo's oil with all chia, flaxseed, and walnuts. Likewise I'm going to slowly phase out gemma, I only have about a weeks supply left from the 20 lb order I had roughly 6 months ago. I don't think I'll be adding as much spirulina as I did gemma, probably a serving or two after post workout. This might lower my protein percentage to below 20%, which I am skeptical about, but we'll see what happens.

Good observation, I didn't take that into consideration. She reads because I suggest it or because I bought a couple books for her. She eats because shes hungry and theres nothing else to eat in my apartment but fresh tasting awesome food! Nail on the head.

I'm gonna disagree with Lean & Green and DV and say dumbbells are better for chest growth in my opinion. I haven't benched since 98-99... not that I didn't like it, I liked it alot. My PB was 225x17 but my max was only 315. But just the opposite to Lean & Green, my chest didn't really start to grow until I started really working dumbbells. I feel that stabilizing a dumbbell with one hand is more difficult than stabilizing a barbell with two hands, and the increased stability must come from the recruitment and firing of more muscle fibers. If you recruit more fibers you have the opportunity to build more muscle. A key point L&G stated was that when he switched. Probably more important than a single exercises is varying the exercises up.

AWESOME. Coming from Wisconsin, one of the fatter states, geez, were known for dairy, cheese, brats, and beer, we have alot of overweight people and if you're proud of something you show it off right? Well their are alot of overweight people who love to show how fat they are by wearing excessively small swimsuits or clothing, both male and female. This to me tells me that they really don't know. I agree in some aspects, but the American society is based on meat, dairy, and heavily processed foods. So I wouldn't say everything in our society tells us to be thin when the majority of our foods publicized and consumed are the ones I just mentioned. C'mon now, I have said nothing about your latter comment. I've given her resources to which she understands the health implications of being unfit and overweight. You're right, its not a male/female thing, however I LIKE when people point out my faults. I may overlook aspects of my appearance, manners, attitude, etc. that others see more clearly. How am I suppose to know if I don't notice it? Agreed... I don't know exactly what you referring to but I do believe everyone likes being healthy, do they not? I think a better statement would be we need to learn not to assume conclusions based on appearances. Everyone judges things... people, places, everything is judged... its human nature. What you draw from those judgments and how you choose to interpret them is a whole different story.

I read all your posts and appreciate all of your insight. For me, and maybe because I'm a male, I find it hard to understand why it hurts ones feelings to be told the truth, to make it known that their are people concerned with your health. When people criticize me, it MOTIVATES me. I DO something about it. I don't get depressed and drown in my sorrows, I start watching what I eat, hit the gym, etc. I appreciate the raw truth, instead beating around the bush. I have tried alot of the tactics mentioned... making healthy meals only for her to occasionally enjoy them with me and then go and indulge in fast food, working my schedule around hers so she can come workout with me only to have her go a couple times and almost impossible to get her out of bed to go consistently because shes "too tired" in the morning, buy her books that she reads but has no impact on her actions, lead by example which doesn't do anything, words of encouragement that she blows off, and never have I mentioned that I am displeased with her physique. I think its a lost cause. Motivation to better yourself, has to come from within, I'm convinced of that. Some side notes: - I am turning orange, I know it, and don't mind it. - I see overweight people in swimsuits year round, and I agree with Potter... they wear suits that reveal everything and seem blind to the fact of their health problems. Sorry if I offend anyone but thats depressing to me.

I'd like to listen to RDJ and you go back and forth with witty comments. Although it was probably the writers that were witty and not RDJ himself.

THOUGHT 1 When I stopped working out and lost a bunch of weight, people who hadn't seen me in awhile would come up to me and be like... "Wow, you're skinny (or thin or lost weight), are you ok?" This really irritated me, BIG TIME. Not to the point of depression or anything like that, just to the point where I wanted to punch them in the face. My normal reply was, "yeah, I'm fine, I just don't work out anymore". What bothers me is when I see someone for the first time in awhile and maybe they've put on a few pounds of McMurder, its not like I say "wow, you're a frickin blimp, are you ok?" Society has deemed that inappropriate and you shouldn't point out ones overweight issues, or so it seems that way. I think this is bullshit. It's not that they pointed out that my weight had changed, its the fact that it seemed ok for them to point it out, when the reverse is apparently not. THOUGHT 2 This also gets my thoughts going towards this analogy, I can't stick my finger on where I saw it or read it, but it was something like how more and more people are finding it socially unacceptable to smoke indoors or in vehicles around other non-smokers. And its ok to say, "you should probably quit smoking, its bad for your health, or could you put that out... I don't smoke." When will the day be when its ok to say "you might wanna put down that BigMacHeartAttack sandwich so you don't die." THOUGHT 3 After going off my original thought, I just wanted to know, from the women, how do you politely convince another woman that she needs to workout, or that she needs to lose some weight. Maybe the answer is that there isn't an easy way, but maybe someone knows of good way without hurting feelings. Thoughts anyone?

Good rant. Sometimes it feels good to let it out. Props to you... and hugs. Stay up Denise... Tell the haters to or kill em with kindness, either way, the world will always be full of ignorance and jealousy, just a part of life that blows. I choose to eliminate associating with individuals with those characteristics... I've lost quite a few so called friends because I see they became overly jealous or just plain ignorant... one day they'll wake up and smell my vegan gas.

Updated, upper body. I can see some subtle differences but nothing significant. Harder training and more food over the next couple months.

Did anyone notice RDJ drinkin a green smooth while working at his computer?

DV, are there any other amino acids that vegans may be lacking, either essential or non-essential...? The ones i know of are Taurine, Carnitine, and Methionine which is currently my lowest, but that will change when I switch from Gemma to Spirulina, which then my lowest will be Cystine at under 2 grams. The rest will all be above 2 grams a day. Except for Hydroxyproline, any info on this guy?... I Wiki'd him but not alot of info regarding the importance?

For a second I thought I'm Your Man was Bigbwii... I just relate that avatar to Bigbwii's signature... Anyways, something I thought of today while taking pictures... try taking pictures of your triceps pumped and not pumped, I think mine look alot better not pumped... When they get swol they lose definition.

I stumbled upon it using googs... I sat in the cut and read posts for quite awhile before joining and posting. You're Welcome Spine! Funny thing about the Ezekiel products, I was thinking back to when I first started using them...I started using Ezekiel products back in 98-99, when my vegan nutrition professor suggested I try out the bread. All I remember they had was the regular "orange" packaged loaf, the "low sodium" variety, the cinnamon raisin, and the 7? or 9? grain variety of bread which I can't find on the website anymore? I use to make blueberry jam and almond butter sandwiches like nobody's business! Then came the Genesis product, and all the others. Still using Food for Life's products 10 years later and I think I got about 15 boxes of cereal in the pantry...

I think the field has some good mass but Octo takes the cake with his mass plus definition. Team 200 needs more representation in these contests... where you at Zack, Daywalker, me? (I assume Rob is the host so your photos don't count, right?)

haha

Date: 5 2 2008 Start Time: 8 30 AM End Time: 9 40 AM Friday - Back/Biceps Warmup Bike 10min Exercise Reps Weight Pulldowns WU 30 @ 60 Pullups 7 @ - Pullups 7 @ - Pullups 7 @ - Pullups 7 @ - Pullups 7 @ - Seated Lo Rows 10 @ 150 Seated Lo Rows 8 @ 150 Seated Lo Rows 8 @ 150 Seated Lo Rows on Xover machine 12 @ 210 Seated Lo Rows on Xover machine 12 @ 210 Seated Lo Rows on Xover machine 12 @ 210 Face Pulls 10 @ 70 Face Pulls 12 @ 70 Face Pulls 10 @ 80 Face Pulls 10 @ 80 Face Pulls 10 @ 80 Dumbbell Shrugs 12 @ 100s Dumbbell Shrugs 12 @ 100s Dumbbell Shrugs 12 @ 100s Straight Bar Curls 20 @ 45 Straight Bar Curls 8 @ 65 Straight Bar Curls 7 @ 65 Straight Bar Curls 6 @ 65 Hammer Dumbbell Curl 10 @ 20s Hammer Dumbbell Curl 8 @ 25s Hammer Dumbbell Curl 6 @ 30s Hammer Dumbbell Curl 7 @ 25s

I am never joining another gym without a squat rack... I'm posting this on Sunday, 5 days later, and my legs are still rocked!!! Let em grow... 4 30 2008 Start Time: 7 30 AM End Time: 8 30 AM Wednesday - Legs Warmup Eliptical 10min Exercise Reps Weight Squat 12 @ 135 Squat 12 @ 155 Squat 12 @ 170 Squat 10 @ 185 Squat 10 @ 205 Lying Leg Press 16 @ 180 Lying Leg Press 16 @ 270 Lying Leg Press 10 @ 450 Lying Leg Press 10 @ 450 Lying Leg Press 10 @ 540 Forward Lunges 12 @ 60s Forward Lunges 12 @ 60s Forward Lunges 12 @ 60s Back Step Lunges 12 @ 50s Back Step Lunges 12 @ 50s Back Step Lunges 12 @ 50s

Date: 4 28 2008 Start Time: 7 30 AM End Time: 8 30 AM Monday - Back/Biceps Warmup Eliptical 10min Exercise Reps Weight Assisted Pullups 6 @ - Pullups 6 @ - Pullups 6 @ - Pullups 6 @ - Pullups 6 @ - Pullups 5 @ - Seated Lo Rows 20 @ 90 Seated Lo Rows 10 @ 130 Seated Lo Rows 10 @ 130 Seated Lo Rows 8 @ 150 Seated Lo Rows 8 @ 150 Face Pulls 12 @ 50 Face Pulls 12 @ 60 Face Pulls 12 @ 70 Face Pulls 10 @ 80 Face Pulls 10 @ 90 Dumbbell Shrugs 15 @ 90s Dumbbell Shrugs 6 @ 125s Dumbbell Shrugs 12 @ 100s Straight Bar Curls 15 @ 45 Straight Bar Curls 12 @ 60 Straight Bar Curls 8 @ 65 Straight Bar Curls 8 @ 65 Hammer Dumbbell Curl 8 @ 25s Hammer Dumbbell Curl 10 @ 20s Hammer Dumbbell Curl 6 @ 30s Hammer Dumbbell Curl 6 @ 30s

Date: 4 25 2008 Start Time: 6 45 AM End Time: 7 35 AM Friday - Chest/Triceps/Shoulders Warmup Eliptical 10min Exercise Reps Weight Full Scap Pushups 30 @ 45o Full Scap Pushups 15 @ 10o Full Scap Pushups 15 @ Flat Full Scap Pushups 15 @ -10o Full Scap Pushups 12 @ -20o WU Incl Dbl Press +1 8 @ 70s Incl Dbl Press +1 8 @ 75s Incl Dbl Press +1 8 @ 80s Incl Dbl Press +1 5 @ 85s Cable Crossover 8 @ 45 Cable Crossover 8 @ 45 Cable Crossover 8 @ 45 Cable Crossover 8 @ 45 Lying Dumbbell Ext 20 @ 15s Lying Dumbbell Ext 15 @ 20s Lying Dumbbell Ext 12 @ 25s Lying Dumbbell Ext 6 @ 35s Db Ovrhd Extntns 8/8 @ 25s Db Ovrhd Extntns 8/8 @ 25s Db Ovrhd Extntns 8/8 @ 25s Db Ovrhd Extntns 8/8 @ 25s

Date: 4 22 2008 Start Time: AM End Time: AM Tues. Calves/Core Warmup 10min Exercise Reps Weight Seated Single Calf Raise 20 @ 45 Seated Single Calf Raise 12/12 @ 45 Seated Single Calf Raise 12/12 @ 45 Seated Single Calf Raise 10/10 @ 45 Seated Single Calf Raise 12/12 @ 45 Standing Single Calf Raise 10/10 @ - Standing Single Calf Raise 10/10 @ - Standing Single Calf Raise 10/10 @ - Standing Single Calf Raise 10/10 @ - Standing Single Calf Raise 10/10 @ - Hyperextensions 10 @ - Hyperextensions 10 @ - Hyperextensions 10 @ - Hyperextensions 10 @ - Hyperextensions 10 @ - Lying Vacuum @ Hip Up 12 @ - Hip Up 12 @ - Hip Up 12 @ - Hip Up 12 @ - Ball Crunches 10 @ - Ball Crunches 10 @ - Ball Crunches 10 @ - Ball Crunches 10 @ -

Date: 4 21 2008 Start Time: 8 04 AM End Time: 9 10 AM Monday - Back/Biceps Warmup Eliptical 10min Exercise Reps Weight Assisted Pullups 25 @ 190+6 Pullups 6 @ - Pullups 6 @ - Pullups 6 @ - Pullups 6 @ - Pullups 6 @ - Seated Lo Rows 8 @ 120 Seated Lo Rows 6 @ 130 Seated Lo Rows 6 @ 140 Seated Lo Rows 6 @ 140 Seated Lo Rows 7 @ 120 Face Pulls 12 @ 50 Face Pulls 12 @ 50 Face Pulls 10 @ 60 Face Pulls 10 @ 60 Face Pulls 11 @ 50 Straight Bar Curls 15 @ 50 Straight Bar Curls 10 @ 60 Straight Bar Curls 6 @ 70 Straight Bar Curls 5 @ 70 Hammer Dumbbell Curl 12 @ 15s Hammer Dumbbell Curl 10 @ 20s Hammer Dumbbell Curl 8 @ 25s Hammer Dumbbell Curl 6 @ 30s

I like to use the search tool.