muu

Thanks everyone!

 

Kris Gethin's workout plan is awesome. The diet plan is SUPER strict but very easy to make vegan.

 

Please Do share.

the last post in this thread was almost 4 years ago..... dont think he will be

honestly, i wouldnt know about your calorie intake, if i was you, i would start at 2000 calories, and just track whats happening on the scales, and in the mirror and adjust accordingly after a few weeks

You could try a web based TDEE calculator, might give you a better idea

oh man! yes you probably need to really up your calorie intake, it will probably be a bottleneck/limiting factor for your strength

are you male/female? and do you have/can afford some basic equipment like some weights?

cardio is ok to a point... probably about 20-40 minutes a day is where i would stop

but yeah, focus on eating, and try to get your hands on some weights... at your BMI, you will probably be fairly weak and wont need much weight.... in the meantime, you could just try and work on some calisthenics... pushups, pull up negatives, squats... etc... once you get some weights, you can follow a full body routine... bench press, shoulder press, rows, weighted squats, etc... good luck

i have tried a bunch of different ones... i find that rice based protein is a bit grainier, pea protein is smoother, but sometimes has a bad aftertaste... best one i have had was a blend of rice and pea... i have tried sunwarrior, hated it lol, was overly sweetened, grainy as hell, and of course, very pricey... would never try vega because it's even more pricey lol

the one i liked the most was a vanilla pea/rice from a local (pretty well regarded) bulk/discount seller... probably about equivilant to myprotein for the USA...

i dont use protein supps anymore but thats my experience

i have heard of people doing it on reddit... no idea myself... i think it would be very difficult to do it on vegan diet....not many vegan foods are high fat low carbs, best (and worst) bet would be relying on supplements for it... keto is pretty gross

i have a fitbit aria.... im very lazy about using it though, maybe ill use it more if i specifically wanna lose or gain weight

i think i read or watched a video a while ago on plant based iron sources... it was something along the lines of, when you get it from a plant based source, it has a self regulating effect to the point where, you can never eat too much of it from plants, whereas from animals, the heme iron lacks that same effect...

i dont take protein powders but i am pretty sure you would be 100% fine, especially since foods like green leafies and the science says eating oodles and oodles of it as in, a serving with each meal or more is ideal for health

are you doing a full body style routine or do you focus on stuff each day? i have been basically doing full body and i think it is working the best for me

ok so this is about my 6 month mark at the gym... would really like some input, not sure im progressing as fast as i should be or not?

so i have been very reliably going to the gym for the past 6 months, you can see my earlier pics earlier in this thread, have made alot of strength gains, i think particularly in my back and legs, right now i am doing full body workouts, mainly involving pull ups, bench, shoulder press, low rows, dips, squats and legpress, and not much accessory or isolation style stuff recently like curls or tricep extensions, i also have been working more core into sessions lately too, most of the stuff i do, i aim for 8 reps, except 15 reps for legs... right now im at about 28kg(each arm) bench press, 72 kilo row, about 240 kilo or more leg press, and im still getting better with pullups... im at about 4x5-7 now

heres some pics of where im at right now

http://puu.sh/mliMl/434eb97a88.jpg

http://puu.sh/mlj9h/1d00ad33f1.jpg

just had lunch.. big smoothie before this so i might be a bit bloated haha

http://puu.sh/mljbX/d7a24542e7.jpg

... tried taking back pics, but the nature of it is i cant tell what im photographing, so i ended up just paking a picture of my left shoulder lol

leg pics arent very good either

guys tell me what you think, would also like suggestions for some more heavy compound lifts to do so i can alternate it a bit

snacks? fruit i guess... probably easier to just increase portions?

yeah sure, i eat lots of carbs. and bicycle everywhere.

so if anyone hasnt heard of this, the hodgetwins have recently gone vegetarian after watching some animal cruelty videos... they say they are 10% pescetarian... so i think that is 100% pescetarian though haha

and today they put out this video on a vegan "Bodybuilding" meal

i havent been subscribed to these guys for like 2-3 years, but seeing these latest videos have given me an enourmous amount of new respect for them, the fact that they have actually recognised and made changes is incredible... so i've also re-subbed to them

gotta agree with jmf... havent been doing it for long, but so far my protein has been low, have tried high protein for a few months, but the only thing that really affects my strength is overall lowering of calories for me... high protein didnt help... my fats are also quite low too

welcome... i'm from NSW.

havent been skipping anything... heres some new pics... i have gotten a tiny bit leaner since last pics... i think i'm going to try and lean out a little more very slowly, then try to stay at that level... not talking jacked or anything, just a little lean lol

http://puu.sh/lpZdk/375835c70f.jpg no idea how to flex back for this shot haha

http://puu.sh/lpYWL/8e1a0e1408.jpg

http://puu.sh/lpZ2S/716c94ec67.jpg

couple days ago i decided i want to give full body workouts a try for a month or two... going to focus on

shoulder press

dips

bench press

squats

deadlifts

rows

pullups

leg press

big compound stuff... might throw in some accessory movements also... would appreciate any suggestions on this

BTW i do put alot of effort into legs... maybe even the most... i dont think theres much to show still in photos though... not much definition yet... strength seems to be a bit static atm on the press so i think ill have to try some new things

Decided to take an extra day or two off gym, just let body have a break, might be beneficial. so going to have tomorrow, next day, and maybe day after off of gym.

Pull ups are up to 10-13 max set, it's so awesome to just be able to do them, it's hard to think of a time now where i had trouble with them, they are just so easy for me now

did legs today at 155kg seated leg press, up 20kg from last best, leg extension is also up alot. i can do 100kg for 15 first set, but then it drops alot, or i can do 86 kg for 5 sets, which is really incredible, i recall having trouble at around 56kg, and now 86kg almost feels like nothing for first set.

prettymuch everything has improved.

and a professed satanic child hater

well... alot of adults hate kids... i know i never want kids lol

and what does his religion matter? even though it's obviously satirical (from what i seen in his videos, i know he's atheist rather than holding supernatural beliefs)

but even if it wasn't satirical.. what difference would his religion make?

I am thinking i might stick to october to start my cut... will have been a good 5-6 months gaining weight by then i think, and i am so ready to start leaning up a bit

my strategy will be... cycle alot more... cycle to gym, cycle from gym, cycle to train station... etc, and be a bit more reserved with eating.

probably will do it slowly so i can still gain strength... once i'm finished, i think i will just try to stay fairly lean, and not bulk/cut again.

Do you do any sort of cardio? what sort of training do you do now?

ok i said tonight, but i was lazy

http://puu.sh/k6fAO/a5f8a6fcfa.jpg

i think i need to find some better lighting for future pics

OK pics tonight, also BTW, my max pullup set is 7-8 now

I have a chin up doorway bar similar to this http://bodyshapeshiftersonline.com/wp-content/uploads/2011/05/chin-up-bar-p90x.jpg that i have been using... my pullup has increase anyway, probably mostly from the gym, but whenever i leave my room i have just been popping it up and doing like 5 reps

just a little update... havent been slacking off, just havent been bothered posting here for a while, might post some new pics in next couple days.

pullups have improved a good amount since last post

i get the impression that slow stair climbing is far more taxing than say, a jog or something... not sure if it's true, so far i've only goofed around for like a minute on stair machines