EdensDemise

uhm hemp protein are not really high on proteins to use as a supplement, as far as i know and from brands i watched.

is there a reason you dont want to take gluten and soy? are you allergic?

i dont think you will get anemic, just eat a lot of legumes, nuts and even pure chocolate could help. if you will get good amounts of food in its varieties you will not have problem about iron or anemia.

if you dont want to get gluten use:

rice, quinoa, barley, spelled, oat they are really good healthy cereals and carbs and full of essential aminoacids so if you combine them with legumes you can have a good amount of proteins.

about soy:

in a vegan powerlifter/bodybuilder diet soy is one of the most used protein source, and because of its varieties of productions, from tofu to soy meat, burgers, sausages etc.

but at this point you can get proteins from seeds, nuts (almonds, etc), and legumes.

how long have you been vegan and or how long are you watching your diet

today i felt really good:

SQUAT

10x30kg

5x35kg

5x38kg

5x40kg

5x43kg

BENCH PRESS

5x30kg

2x5x33kg

5x35kg

5x38kg

LEG PRESS

3x10x60kg

BENCH DIPS

3x10

CABLE CROSS

3x10x25kg each arm

DEADLIFT

5x5x40kg

CALF RAISE

3x15

ABS-DECLINED BENCH + 10KG

3x20

i cant wait to cook today a super meal with quinoa, lentils, veggies and various nuts and some sauce!

thanks for this article, never thought about to get one, but this made me think that a lot of times a help to keep a strong grip would have helped me better, but i would actually use it only with barbells especially during deadlift

when you know you are going to have a massive cheat day, how do you behave with the fact that you won´t get enough protein?

i generally get 160gr daily but on saturday i give myself a buffet or pizza, vegan fast food stuff etc. i know i won´t get more than 90gr that day.

are the muscles going to miss something on cheat days?

SHOW YOUR LEGS

 

Well since you asked like I'm a stripper...

 

I've only had those gnarly veins for a couple months now. Not sure how I feel about them...

great quadriceps you have!

about the veins as far as i know it depends a lot from the genetic, and from the lack of fat. so i guess you are lucky. plus.. ladies like it uh uh!

hey which part of germany? because is generally easy to live vegan in this country, i actually live in berlin..

anyway try to open a topic in the right secton about health and post what you eat how much etc. so people can help you better to understand how to work on your goals

best way to lose body fat is to train the muscles under the fat area

 

this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs. its all about calorie deficit

of course is about diet too.. but in this case we are not talking about a powerlifter. his diet is not the one for strongmen he is eating whole meals maybe 3 times a day and they are not high caloric (i mean thai curry tofu) so if he keeps on eating that way, weight lifting could help to burn the extra fat.

or at least it is happening with me and i eat a lot of carbs and healthy fats and generally i dont make cardio.

best way to lose body fat is to train the muscles under the fat area

today i tried the gym where my boyfriend lives but the equipment were shit so didnt do so much:

BENCH PRESS

5x30kg

5x32.5

5x35

5x37.5

5x40

ABS

leg raise 3x15

ARNOLD PRESS

2x10x10 each

2x8x10 each (before i was able to do at least 15 kg each arm, but after 2 weeks of non training i felt i didnt want to stress them so much)

BARBELL SHRUGS

1x12x35kg

2x10x35kg

but to be defined you even need to build muscles!!

SHOW YOUR LEGS

ps i would suggest you to train with

2 exercises for big muscles

1 for small ones.

example: for chest on monday making bench press is enough but if you want more you can add an extra with dumbell incline flies.

and even all those sets for trapezius are too much.

try to hit with a multijoint workout

sorry i meant sets not reps.. 4 sets for 4 exercises look too much in my opinion.

about the diet it always depend how you want to look, if you want to become well defined, without bodyfat or want to become bigger.

if you want to look well defined i guess all those nuts and cashews (it even depends from the quantities) are not going to be useful, try to get them only once a day and primarly or for breakfast OR before to go to sleep as a resource for the night.

in my opinion it looks too less, if you are squatting more than 70kg i guess you need more than humous and tofu. add some more like legumes

maybe you should give more variety?

dont think 4 kind of exercises of 4 reps for the chest are going to be useful. i mean flies and press.

what about 5x5 bench press and 3x12 incline bench flies?

same thing for the rowing movements

you mean making cardio before weight lifting?

plus you dont lose mass making moderated cardio, try interval training few times a week.

wall sits? wow! looks tough!

do you even use extra weight during pushups?

someone told me that the weights of squats and deadlift should be heavier than the ones i lift with bench press.

what do you think about that?

today

DEADLIFT

5x5x40kg

FRENCH PRESS

2x12x25kg

BARBELL CURLS

3x10x25kg

2x8x25kg

few weeks ago i was able to make 35kg with barbell curls but i didnt train for 1-2 weeks so i didnt want to restart so heavy.

hey thank you!

cant wait for deadlifting tomorrow

thank you BnB

yeah i guess i will try with adding only 2.5 per arm instead of 5, it would help me to execute reps better and without pain

i tried to not take supplements for 1 month.

not taking supplements means you need to eat more, supplements help you to not stress yourself with cooking and is faster and easy to bring with you if you are working or go out

after 1 week of intestinal virus i am ready again to go to gym.

today i made:

SQUAT

5x30kg

5x33kg

5x35kg

5x38kg

5x40kg

BENCH PRESS

5x30

5x33

5x35

5x38

5x40

BARBELL ROW

5x5

DECLINED BENCH CRUNCHES + 10kg WEIGHT

3x20

@edemdemise: thank you very much! I actually feel like crap when I eat normally (about 2500kcal) several days in a row. I've had eating disorders and somehow I'm not really out of it yet. That's something I want to work on next as I'm planning to bulk up a bit when I'm done with races in April.

wish you the best man! and i hope you will get through some of those blocks, now that you just started to love more yourself, go on til the end

and where´s the fat???