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Everything posted by Aurijus

  1. Hey! Welcome to the forum Well, there is always something new to learn and the diet you need always depends on your body, since everyone's different It will take some time to figure it out, but I'd recommend you to start reading other famous bodybuilders articles/books on how to make a good nutritional program, etc. Myself, I try to eat mostly whole foods, especially a lot of fuits and veggies. For protein I eat a lot of lentils, beans, bread, nuts,peanut butter, seeds and some veggies (especially kale and spinach). I know that in US it's very popular to take some supplements, but I prefer not to. I am trying to be as natural as possible. Well I wish you to be patient and good luck!
  2. Nice, I saw these pictures of yours on facebook Those are really great achievments!
  3. Hey Mike Well, honestly, I already thing that it was the best decision in my life never felt better! Looking forward to achieve some great results and show Denmark and Lithuania that it is possible to live without animal products (My homecountry Lithuania is probably the place where you'll find the least vegans in the world) and I haven't heard about anyone who's bodybuilding as vegan.
  4. Yeah, I'll try to be more active thanks for nice words!
  5. Hi Does anyone have the same problem? Today I came back from doctor with the test results and apparently it's just getting worse. Normal liver enzymes level is 10-50. Mine was 20 on February. On August that index was ~105 On October 1st it was ~170 (4 times bigger than maximum allowed). The only reason I could find was "big protein intake". I also drink a lot of water, but that doesn't seem to help. How are your livers? How do you keep eating a lot of protein based food and keep liver healthy? I would be very happy if someone could answer...
  6. Well, the sources I read were saying that it's enough to get 1-1.5g of protein per LBM (lean body mass). Which means that you don't have to get protein for you fat. For instance, if you weight 200lbs and have 20% of body fat, than your LBM would be just 160lbs. So 160lbs x (1-1,5g) is 160-240g of protein. Myself I consume somewhere between 1-1.2g per 1lbs and that seems to work. You said: Maybe you meant per meal? For protein I usually eat a lot of beans, lentils, seeds, nuts and green veggies. They are quite high in protein. Also I believe it's not very good idea to get protein only from powder (I try to limit it to up to 25% of my protein intake)... After all, powder is not a whole food and it's highly processed. I believe that it's the same like "getting carbohydrates from sugar" - too much sugar is simply unhealthy.
  7. Hey guys, Just was wondering if someone has any problems with liver before? Or maybe you know what could be the reasons? I'll try to be short and describe my current situation: I've been to a doctor just to check up on my blood, see if I'm missing some minerals, vitamins or anything else (after all, bodybuilding gives a huge stress on the body) so the doctor told me that I have got some minor problem with liver. He told me to come after month to see if the problem persists/disappears. So it gone a bit worse. I have checked my blood 3 times in this year: 1. February - everything's perfectly normal On June I became a vegan and I started bodybuilding on July. 2. Month after bodybuilding I gave a blood sample and they told me that "some index for liver gone up". I don't drink alcohol, I don't smoke, don't take any drugs/medicine, the only thing that I changed is a huge increase in calories and protein intake. 3. Two month after bodybuilding (few days ago) I gave another blood sample and now they tell me it's even worse. So my conclusion is: it's clearly related to my diet. I have an appointment with doctor on next monday and I'm afraid he will suggest decreasing the amount of food I eat or even to quit bodybuilding... And I just started getting used to it! Could you share some of your knowledge and suggest something that I could change to make my liver normal again?
  8. Hi Kora and C.O.! Thanks for the answers! indeed, I feel like I'm learning something new everyday.. You guys been vegans for a long time? Also I figured that probably I wrote too long letter and people don't like to read a lot, so I abandoned this forum for a while But it's very nice that you guys found a minute to say hi
  9. Hey guys! I am completely new to this forum and to vegan bodybuilding and before participating in the discussions I’d like to resolve a few challenges related to bodybuilding that I’m facing right now. I hope you guys can answer more or less all of my questions, I would be very thankful Also here’s the link to my introductory post, feel welcome to read it: viewtopic.php?f=2&t=35898&e=0 I want to ask about few topics, they are below in bold Firstly, here’s some information about my current situation I’m 86kg (190lbs and 185 (6’1) at the moment. I have gained ~6kg (13lbs) in 2 months (since July 21st). It seems that I have grown not only muscles, but some fat too. The only place I can feel some fat is my belly, but I can see it and feel it only when I sit. Calorie intake So the first thing I am concerned about is calorie intake. At the moment I am consuming approximately ~4000 calories a day more or less. That’s between 3500 – 5000. But the problem is that I rarely reach 5000. I’ve noticed that the amount consumed increases on the days I work-out. So my question is: How do you pound all that food into your stomachs? I read that sometimes you got to eat even 5000-8000calories in order to see the best results. I usually eat as much as I can until I get sick of it and then I take a break. A few times I tried to fit into “every 3 hours” regime, but I can’t seem to get this system, because it takes me at least 15-30min to prepare the food and another 30 minutes to eat it so usually I have only 2h out of 3h left till the second meal. 2 hours usually are not enough to digest everything so I choose to post-pone the meal for another hour OR stuff it in (in this case I can’t force myself to eat a lot). Well I read lots of articles, a little bit of books, but I can’t seem to find the answer how to actually eat so much. By the way, in the bottom of this post I will leave my diet plan that is almost the same every day. Maybe you would have some suggestion what I could improve P.S. In Europe, especially in Denmark we don’t have vegan junk food, soya ice-creams, tofu hotdogs or similar. I can only get veggie, fruits, nuts, grains, seeds and some tofu in here. After looking for months I made conclusion that tempeh doesn’t exist in Denmark and we have only few types of soya products: Soy milk, Tofu, Deep fried tofu and soya beans. P.S.S. Protein bars are too expensive for me. All the info is appreciated! Protein powder The second thing is protein powder… Do you really need it in order to grow and recover muscles? I mean, why it’s not enough just to eat a lot of food containing protein? Here’s my example: I just bought a big bucket (2kg) of rice protein (neutral taste, made in Denmark, so I decided to choose local). It tastes awful and one scoop (as I understand 100ml equals 30grams) has only 24grams of protein. I find it a lot easier to eat 100g of lentils (it has ~300kcal + ~23g of protein) than pouring that disgusting shake (my shakes usually are 600ml and consists a single fruit + couple of dates for taste + soy or rice milk)… Of course, I might blame the taste of shake, but in the same time, what’s the point to drink it if it is also easy to eat the same amount of protein? Also how many grams of protein do you usually eat? Usually I see recommendation to get 1g per 1lb of body weight so that’s ~190grams for me. I usually consume 170-230grams per day from food, without protein powders. I thought that protein powder would make it easier for me to increase protein intake, but it seems that one shake (600ml) takes all the hungriness away and I don’t want to eat for another hour or two. Also, is it very bad if I get only ~120 grams of protein on the second resting day? My muscles don’t hurt anymore and for instance today I just can’t force myself to eat any more. How do you force yourself to eat on these days? Please let me know what you think and what suggestion do you have! Vitamins, supplements, etc. I’m avoiding any kinds of medicine and vitamins… My personal opinion (based on some sources) is that I should get all necessary vitamins, minerals from natural food. I think that it’s just bunch of lies by pharmacy industry and doctors. Here in Europe it’s quite unpopular to take vitamins. Also I’m thinking about ancient athletes when they never even knew about stuff such as vitamins, supplements, etc. but they stayed fit (if to believe when you see these statues ). Or animals… Vegan diet is something similar to one that animals have, but they don’t go to pharmacy shop to get “healthy”. Front time to time I also consider that maybe there is a need to take some supplements. What is your opinion about that? Fat loss, leaning, cardio I’m feeling kind of stupid to ask this question, but I simply couldn’t find the right answer yet. How do you prevent your bodies from gaining fat? I mean, bodybuilders are supposed to eat a lot, but I am afraid that I will get a belly after couple of months of this diet. You might say: do cardio! But I’m TOTALLY bad at this field. I am afraid that I might start losing muscle mass. How much cardio should I do and is it necessary? What if I don’t do any cardio at all? Maybe there is some magic way of eating without getting fat? Also recently I read an interview of one bodybuilder, he said that he lost fat automatically when he went on vegan diet. And it seems that for me it’s different – I’m gaining it (or at least I think so). Any suggestions? Bloating, gas Yup, I know that this is a very uncomfortable topic for some But how do you prevent it? I don’t want to take any pills or medicine, but some days are just bad… I don’t know why some days I’m like chemical weapon and why some days are okay. The only suggestion I got so far was – to decrease amount of food that I’m eating. We all know that it’s impossible Did you experience that? What did you do? Types of workout I think that I’m “mesomorph” type. Well I’m 99% sure about that. I have found some information on the internet saying that it matters what kind of workout you choose when bodybuilding. It also seems that these suggestions differ in different sources. So, does anyone know which kind of workout should mesomorphs do in order to gain muscle mass? My every day diet I've told you that I want to increase the calorie and protein intake and I was hoping that you could take a look at my diet and suggest something Here it is: Breakfast: 1. ~1,5 liter of Green Smoothie (usually bunch of Kale, 2-3 bananas, 1-2 apples, some raw dates, some grapes and if I have some – soy or rice milk.) That’s approximately 400-750kcal depending on the amount + 5-10g of protein. 2. Bowl of Muesli: 200g of oats (~660kcal + 36g); 50g of almonds and other nuts (~300kcal+10g); 1 banana (100kcal); sunflower, sesame and some chia seeds (~100kcal+few grams of protein); some raw dates. That’s another ~1300kcal + ~50g of protein. Breakfast in total: ~1800kcal + 55-60g. of protein. Lunch: 3. ~300g of beans (1000kcal + 66g of protein) 4. Green smoothie (~500kcal + ~5g of protein) Dinner: 5. Bowl of veggies (broccoli, tomatoes, cucumber) + sunflower seeds, a spoon of olive oil, maybe some more beans or lentils (~400kcal + ~20g. of protein) 6. A few sandwiches (rye bread (rugbrød) with peanut butter and some jam) (~500kcal + ~25g of protein) 7. Late dinner – another bowl of muesli (7 kinds of grains and the same stuff like before) (~1000kcal + 40g of protein) Well that’s approximately 4900-5500kcal + ~200g. of protein, but the diet plan you see here is the one of “those hungry days”. The actual numbers might be 20-30% smaller from day to day. For instance, today I ran out of beans and oats so I had to improvise, but I believe that I still got only ~3500kcal + ~150 grams of protein today. These were all the concerns that I have, I do really hope that you'll find a few minutes to give me at least some basic suggestions Thanks! Aurijus
  10. Here it goes: Hello! Hello dear bodybuilders community After couple months of consideration I've decided to join this community. I considered this for a couple of months because for these months I wasn't sure if I will change my diet to vegan. Also I wasn't sure if I'll dare to start bodybuilding on vegan diet (It sounded a bit extreme). But here I am When I started writing this post, I didn't really thought it's going to be sooooo long (I'm writing this sentence after I have finished writing the post), but I had so many thoughts in my mind that I had to put them on computer screen I am very happy and proud to be vegan so it's nice to express myself in vegan community for the first time. I hope you won't get tired of reading and if you will - just don't read it A little bit about me: I'm 23 years old (recently it was my birthday. happy B-day to me!) and for the past 3 years I've been working, studying and living in Denmark. Well I love my country (Lithuania) and I'm proud to be Lithuanian, but I had to go abroad in order to get a better education and to build up my life In the far future I'm planning to come back to Lithuania, but like I said - that's for the future Right now I'm learning Danish, working and recently I've started bodybuilding. It's been 8 weeks since I started going to the gym. It seems that everything goes alright, but I still got some unanswered questions and problems that I'd like to solve. Maybe you guys will help me to go past these obstacles But I'll go back to this later on. I explained my situation in this post: viewtopic.php?f=46&t=35899&p=319542#p319542 I had some problems with my health in childhood and I still got asthma so vegan lifestyle seemed like a good idea to see if it's going to help to increase my health. It seems that it really helped - I haven't been sick throughout the year (I was a bit cold last winter, but then I wasn't vegan ). Also I'm feeling better and stronger than ever before - I even don't have problems with my skin any more, YAY! The reasons why I became vegan are mostly environmentally related. Also I see vegan lifestyle as healthier compared to traditional diet. Mostly it was my girlfriend that motivated me to change my diet. She went vegetarian around 1,5 year ago and I followed her progress with curiosity. Even after she stopped eating meat she seemed okay (I thought that she will ruin her health)! I also even made a big online research to prove her that she's wrong and that she can't survive on vegetarian diet. To my surprise I couldn't find any solid proofs that vegetarian lifestyle is unhealthy (except B-12 and other few shortages). This online research actually changed my point of view and I believe that it was the first step towards vegan diet. I still kept consumed animal products, but in the back of my head something kept telling me that this is wrong. I shouldn't consume animal products, why do I even consume if there is no need? Month after month my consumption of meat was decreasing (mostly because I didn't buy meat). After some months my girlfriend offered me to quit eating meat and that was pretty much enough for me to quit it. So it took me around one year to quit meat. So I'm vegetarian for around 4-7 months (It's hard to tell when was the last time I ate meat). Soon after I went to vegetarian diet, I and my girlfriend watched some inspiring documentaries about changes that people encounters after changing to raw or vegan lifestyles. The first movie that we watched is called "Fat, Sick & Nearly dead". Straight after this movie we went on 10 day smoothie’s diet (to cleanse toxins from our bodies, etc.). This movie proved me even more that it's possible to live without dairy product too. Weeks later we watched "Simply Raw: Reversing Diabetes in 30 Days" and that was the last step for me to quit dairy products and eggs. So transformation from vegetarian to vegan took me around 2 months I was doing some weight lifting back when I was 15-18 , but it never lasted for more than 3 months in a row. I simply didn't have enough of information how to build up a proper nutritional program and I didn't have consistency on my training programs. But now (after years without sport) I got motivated to start lifting weights once again. I want to prove people around me that you don’t need to consume animal products to stay healthy. Not only you can be healthy, but also you can grow muscles. At least 3 people told me that I look skinny (after I told them that I’m vegan). Before I went vegan, I had the same weight so it was ridiculous to hear such statements. Before I started to go to the gym, I was 80kg (~176lbs) and 1.85m (6.1). I didn’t have any overweight so I believe that I had normal body weight (I know some people of the same height that weights 70kg. One of the people criticizing my vegan diet is my father. He’s probably the main reason why I want to build muscle, just to prove him wrong Actually I didn’t even tell my father that I started lifting weight and he’s supposed to see me only on Christmas so I still got some time to make some changes in my body. I’ve gained 7 kilograms (~15pound) in 8 weeks (that’s the weight in the morning after toilet and such ;] ). So that was my story looking forward to see the results till Christmas! Also I’m glad to be here and I truly believe that this community can help me to reach better results. I hope to inspire some people and to offer my help in any possible ways too. Thank you so much for your time! I hope you didn't got bored reading it! Your new member, Aurijus
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