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Everything posted by VeganBadass_CO

  1. Sounds like a good start! When starting out with your weights, I'd start out on the light side, focus on getting forms right, and watching your posture, your core, pick a weight that you can do pretty decent reps with, maybe 12-16. If you can easily knock out like 20, then maybe go up a bit in weight. You should feel a little sore the next day, for the first couple weeks as you get used to training. Keep a journal, logging what exercises you did, what weight and how many reps. Be a good idea to come up with sequences that you can repeat 2x in a session (borrowing that logic from most of the P90X workouts). Some exercises can be 'max reps' especially for the 2nd time through...body weight exercises for sure. And for added fun, I'd invite you to start on 1 Feb taking the 1000 pushup challenge. Goal of course is to knock out 1000 pushups in a day. Not all at once. General approach is set goal of doing say, 10 push-ups every hour....so first few days you should be approaching 10 x __ (however many hours you put towards it depending on work schedules and stuff, I sometimes have a gap...knock out 2 sets before work, then skip during work, resume after work. Some days when feeling good, I'll just put 30 minutes between sets. Think I knocked out 250 last time I did it....upto just 1 set of 35 so far today....
  2. So found my info....in general... 1) take body weight, add a '0' to get your calorie needs at complete rest, doing nothing. 2) add 500-1000 calories for your day to day activities. If you're largely sedentary, go on the low end, if pretty active, moving around, go high.... 3) working out and intensity adds another 300-800 cals. This gives you general range.....so, take 180lb guy... 1800 cals doing nothing....pretty active non-sedentary lifestyle...another 1000...2800.... working out hard, cardio, weights, etc....another 500.... So ballpark it at 3300 cals with some variance make it 3200-3500....clean, plantbased, nutrient dense foods. If he wants to put on some weight, more to the high side.... If he wants to lean up, cut bodyfat, more to the 3200 side..... Check your progress every 2 weeks or so....starting to look a little too soft in the wrong places, then cut cals down a little, or change up what you're eating and when...getting too lean or losing weight, then add some. Small adjustments, like 5%....give it another 2 weeks and check again.... Matching it up with more accurate calculations gives me same answer, within about 40 cals, and with rounding errors and some variation in my foods it's all 'close enough'.....
  3. Hi! Welcome back to the fitness lifestyle! My opinion anyway.. - legs: cycling and hiking and running, etc obviously work your legs, I might suggest working in atleast some bodyweight squats and eventually some with light weights, if you go to the gym they'll have leg extension machines and all that. you can strength train with lighter weights that should keep additional bulk off. Doing something to work your legs/hips/knees in different directions can strengthen them to help avoid injury.....I'd not do a particularly dedicated leg day. You can work in combination exercises too...so say your doing some dumbell clean/press....feet should width apart, weights at your side...as you pull them up to position to do a should press, do a squat and as you stand up, press up through the shoulder press....as you lower the weights back to starting shoulder position, squat on the way down, repeat...stuff like that... - calories and weight: Sounds like you're in the right zone as far as calories go. I suggest you add in a few more things to track your progress. Get a journal. Take some pictures from all angles in shorts, no shirt. Capture the 'before' as you are just today. Get someone to help take all your measurements and write them down...shoulders, chest, biceps, thighs, waist, hips, calves, etc.. Every few months, repeat....also, use how your clothes are fitting and how you look in the mirror after the shower. Yeah, muscle weighs more than fat, so as you're training, you'll drop non-functional body mass (fat) and replace it with muscle, so the scale can be deceptive. Another general rule I follow, but doing the above things, if you're getting stronger, but not seeing a reduction in BF, maybe try knocking down 5% of your calories, give it 2 weeks of same activity, and reassess. Robert also suggests doing your cardio 1st think in the morning before eating as you'll be in calorie deficient state.... Hope it helps....Maybe I'll think of a few other things and get back to you!
  4. Good place to start IMO, would be initially with basic body weight exercises, especially if its been a while since you've seriously trained. Simple list would include: - push-ups...work in all 5 kinds...standard, wide, diamond, military (these are hard!), and decline. Maybe start out with a goal, say 10 of each kind, but do something else in between. - plank: very good for your core and back, works shoulders too and such - body-weight squats...again, I can think of 3 kinds or more kinds...normal (feet shoulder width apart), squat down like you're going to sit on a wooden chair -- in fact, having a chair that you can use helps with good form, just as the backs of your legs or your bum touches the chair stand back up again. And you do a wider stance, or do some with your toes pointed out, then some in pigeon toed... -chair dips... - calf raises if you like - pull ups if you have access to a bar...or you can order some fitness bands that hang over a closed door....many kinds, standard, reverse grip, wide, narrow, etc..... Write down the sequence of exercises you do, and keep a jounral/log of the number of reps you can do. You can also rotate through these in like 3 cycles. Form is important at the beginning to avoid injury. Then in a couple weeks you can get some free-weights (dumbells that come in like 40lbs set at Walmart)...can start working in shoulder press, curls, triceps exercises, and more.... does that help get you started?
  5. Hi there! Here's a easy way to guesstimate your calorie needs.....hmm...I need to go check my source again to make sure this is right... For me, weight and add a 0....1700 cals just existing. Normal daily activities...add in maybe another 500....2200... Exercise with intent..add in maybe another 500....2700-3000 (this is low..I've forgotten something) but its in the ball park for overall maintenance of my current 'build'. As I'm wanting to muscle up..means heavier weight lifting days, need to add in more...like another 300-500 nutrient dense calories. All calories aren't equal. 200 cals from Oreoes is not the same as 200 cals from qunioa....lol. Let me find my resource and get back to you!
  6. Vegan, french, weights, food AND metal!!!! Yes!!!! Enchante!
  7. hi Alex! Welcome to the community!!!!
  8. Hi Hote! Welcome! Happy to meet you and share ideas/tips and questions. We all transition at different rates and for different reasons. I was omnivoire for 30 years....veggie for about 10, and vegan now for like 4-5 years. Always learning, always questioning and reading. Gotta run to work for now, but will be back! Let me know what your questions might be, or what your current typical day of meals and exercise routine are like -- we can go from there!
  9. Giving your post a 'bump'. I don't have a specific answer myself. When in doubt, I'd go with things in 'moderation'. While these are all sources of protein, they also bring different things to the table in the fats, omega's, fiber, carbs and such. I do know, rice and beans makes a complete protein profile and tastes great. I can also make up a pot of quinoa/beans/lentils/spinach/peppers/onions that has to be pretty complete and is tasty. Eat that for breakfast, or a breakfast bowl (oats/peanut butter/chia if you like/pumpkin in my current flow/some flaxseed...), sensible lunch. Some nuts/seeds to nibble on as the day goes by....without worrying too much about ratios, I think you'd be hard pressed to come up short in your nutrition profile. Generally, protein 'needs' gets over hyped and marketed, pervasive and hard to resist... Just my thoughts....
  10. Hmm.....I guess I would say that it 'depends'. (love that answer right?) Not my strong area, but....if you're overall micronutrients are good, you're getting all the good from whole-foods, and targeting your deficit to lean up(?), you should be working in the fatburning zone. Better still, if you did your runs on an empty stomach like first thing in the morning. Then eat as normal. Depends I guess on your goals? Sounds like looking to lean up, while maintaining functional body mass (muscle). If you're also looking at losing weight, I might suggest first figuring out your BMR and how many calories you need based on your typical activities. Then, if you're looking to lean up, move some of your exercises around, like I said, do your run 1st thing in the morning, keep everything else (foods/calories) the same, see how it goes in a week? If results not what you need, then look to lower calories by like 5-10%....repeat. Curious to see whatelse gets suggested?
  11. Nice find in a trainer that can support you! Might suggest checking out Meetup.com for vegan groups in your area. Might not be a core of bodybuilders (yet!) but getting in with a community can be a great support (and great for food ideas!) and may well make connection with other fitness vegans! Like with everything 'new', transition can be challenging, and yeah, I'm sure you'll get lots of ribbing and questions about protein from your friends/co-workers....smile, talk the talk and when in doubt, I go with a 'hmm...i don't know but I can find out' answer!
  12. SuperKale -- nice name!!! Looking forward to hearing both more info on your workout regime, and your progress...and of course any info/questions that can stimulate the rest of us!
  13. Will have to do some digging. Have atleast 1 kick ass recipe that uses millet...plus lots of beans as I recall!! Curious about the low fat aspect and just what 'low fat' means to you? Little, no fat/oil added to cooking..cool...just wondering...
  14. Welcome back the boards!!!! #BOOM
  15. My suggestion...(and 1st, welcome to the party!)... Start out with basic body weight exercises, focus on form. Will help you build up balance and stability in your joints as you mention. And best of all, no equipment required at first. Core work, all kinds of push-ups, pull-ups (will need a bar for those obviously), planking, body weight squats, calf raises, chair dips, lunges, burpees (when you're ready!) and so on. You can tone up, firm up and strengthen up before needing any kind of weights.
  16. Something that might help would be to list out a typical day's foods and rough portion estimates? Robert suggests 70/15/15 in Shred It!, but the foods matter just as much as the ratios. All macros are not created equal in terms of bio-availability and what get's used vs what gets stored. I was recently getting ready to go on a bulk, and for the first time in a long time, actually logged my foods. My rough caloric needs were: 1800 cals just to exist, 2800 for my daily routine, and ~3500 for my desired muscle weight gain. Logged my foods, even eating clean, whole foods, contentiously keeping my training level in mind (I was in maintenance mode mixing in 2-3 various P90X workouts and alternating with Kickboxing HeavyBag Workout, so probably needed along the lines 2800-3000 to maintain. I was barely over 2000!!!! So doing myself a dis-service and not realizing the benefits of all my working out. Stayed, lean. Bit ripped everywhere especially shoulders, but not happy with my abs that had disappeared. Stopped doing intensive Krav Maga 2x per week and slipped into the junk carbs a little resulting in my weight staying pretty much the same, just lost of some muscle size in arms, chest. Kicking it off again soon! Was supposed to be last week, but life intervened and while I got 'started' I didn't achieve my goals.....pressing on!
  17. Yup..had this years ago. Cause was not working all angles of the joint. At the time, lift routine was 3 kinds of bench (flat/incline/decline), military press, shrugs, etc.. Fix was backing off on the bench, incorporating more shoulder rotational exercise, mostly with cable pulls. Position cable so it's in line with your hand when standing with your arm at your side, elbow bent at 90 degree angle. 1) grab cable, keeping upper arm/elbow tight to your body, pull the weight across your body, keeping your elbow at 90 deg angle (rotating shoulder across your body) 2) (reverse) grab cable, pull till you're arm is back to starting position, pull away (rotating shoulder away from your body). 3) In and Out 2 way shoulder flys Also, pretty much ditched benching with barbell, used dumbbells instead to give shoulder joint more degrees of motion to work on stability. Never came back. #BOOM
  18. Cool! I'll check it out and subscribe!!!
  19. Dude. Nice work! Welcome to the lifestyle!!! Didn't mention you play guitar too! Nice!! 6'4 and 200 should be a nice build to work with. And a right start, by cutting out processed foods. Bread (esp white), and rice...sub in some quinoa and whole grain breads (Safeway does a good one for like $2.50). Need carbs, just as lightly processed as possible. What kind of exercise do you do? Leaning up isn't just ditching certain kinds of foods -- will work of course in the short term, but I think you're looking for a steady-state?
  20. Glad you found some help. I was just reading through the first post when I saw the update. LOL. Workout routine gave me some ideas to add into my mix for variety. Not sure what kind of functional kind of things you can add (thinking like crossfit stuff) to help you rock it when you get to fire academy...thinking of things like carrying heavy duffle bag while running stairs, etc to simulate carrying someone out of a fire, etc?
  21. hi Bryan! Welcome! Sounds like you've got a good plan. Might suggest getting a notebook, journaling and documenting your progress. Both the good and the bad. What you ate, how you felt, how your workout went, etc.. and measurements every few months. Major areas,neck, shoulders, chest, waist, hips, thighs, calves, upper/lower arm. I too work out at home. Got lots of equipment. Bodyweight exercises too. I did get a pullup bar for my last b-day. I do a mix of things too....weights (P90X really), some yoga (P90X again -- but I don't do it as often as I should), kickboxing, etc.
  22. Hi! Nice to meet you! Sounds like you've accomplished Step 1: Goal Setting. Now on to Step 2: Working towards it! I might say Step 3: surround yourself with supporters and likeminded people...in life or online!
  23. I'd smile...tell him thanks for the advice. Then proceed to get all Robert Cheeke huge and shredded while he watches in amazement. LOL!
  24. Sharing article I just saw interviewing David Carter about his plant-based lifestyle transition and a sample of what he eats in a day. I noted that in his meal plan, there don't appear to be any pre-made protein/sports drinks or supplements -- possibly to avoid PED testing mistakes by not totally knowing what might be in them. Just beans, fruit, grains, veggies. Yeah, there are short cuts out there. Fortunately there are some good products out there for us as we learn more about plant-based eating to help with the transition. Don't let them become a crutch though....not rocket science. Just takes a little effort to learn. #BOOM http://bleacherreport.com/articles/2546331-300-pound-vegan-bears-dt-david-carter-reveals-his-meal-plan
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