Jay jay

Okay cool thanks, I'll look in to it. Seen it mentioned but no idea what it is.

Thanks

Excellent, thanks. I have access to a machine so will mix up all the above. Thanks.

Blimey, well you've obviously got natural tone which unfortunately I don't have. Another time consuming issue I have is trying to use free weights with the right technique. I'm okay with chest, legs but back is more difficult for me still. Can't manage pull ups yet so trying to master dumbbell row whilst keeping form.

Also need to build the intensity, i'm fine with the first major muscle but after that i'm done and easily retire.

One things for sure though, i'm going to reach my goal!

Great thanks. I'll take this onboard and see how I get on. I've lost weight the wrong way in the past (i.e starving myself) but this time i'm determined to build muscle and it's a life long change. I'll do a photo each month to track progress.

vegantri, how long had you been doing weights on those photo's? Even the first photo you've great definition, how long did that take and did you have natural toning when you started out? Fantastic progress though so thanks for the tips.

Jay

Sorry hadn't seen your message. I've been vegetarian for 15 years but vegan only two months since watching forks over knives.

Been eating healthily for six weeks, was drinking/eating way too much beforehand.

Here is the brutal truth of where i'm at today. I am 14st 10lbs and 30% body fat. I have been eating well for six weeks and initially lost 7lbs in the first two weeks but haven't lost since. I did change my diet after two weeks by introducing two protein shakes a day.

My diet is usually:

Nuts breakfast

protein shake mid morning

tofu salad lunch

cashew nut green curry dinner

protein shake

1 day off a week.

I want to get to about 12% body fat and still build muscle so anyone who has done the same or can offer advice, it's really appreciated.

Jay

Here's the brutal truth of where i'm at. As stated i'm 27% body fat wanting to get down to 12% and build muscle at the same time. Tips and help is much appreciated.

cheers

The brutal truth

Thursday 6th Feb

DB Bench Press

24kg x 8

20kg x 8

20kg x 8

Incline DB Press

18kg x 8

18kg x 8

10 Press Ups

barbell bi-cep curls

10kg x 8

10kg x 8

10kg x 8

15 mins on bike

Diet

Oats and cashew nuts with almond mile

Protein shake

Tofu with spring onion and spinach

Protein shake

Chick pea curry with spinach and sweet potato

Saturday 8th Feb

30 mins cardio on bike

Great thanks for that. Will stick with what I'm doing then and see how I get on.

So do you think my diet and programme fits to reducing body fat and gaining muscle? Could also introduce cardio? Or reduce my diet.

Yeah that's the tricky bit, need to build muscles whilst losing body fat.

Great advice thank you. I'll give all that a go and let you know how I get on. I definitely want to be defined but need to build muscle so guess it's a case if trial and error to get the balance. I'm 27% body fat so want that down to about 14%

Thanks

Great advice MF, thank you, ill take this onboard.

Thanks for replying. Sorry bit confused. You referring to monday chest workout? Where does it have 4 reps? They're mainly between 10 - 15 reps with 4 sets on each.

How does the diet look to you? To lose body fat and gain muscle?

cheers

Jay

Hi - I'm starting a journal in the hope of some sound advice to help me improve and get results.

My workout routine is as follows:

Workout programme

Monday

Incline d.b fly

6kg x 15

8kg x 12

10kg x 12

12kg x 12

Incline d.b press

15kg x 10

20kg x 10

Flat bench d.b fly

8kg x 12

10kg x 12

12kg x 12

flat bench d.b press

20kg x 10

25kg x 8+

Dips

Body weight x as many as possible x 3 sets

Cable rope triceps extension

4 sets of increasing weight x 10

Tuesday

Pull down machine - warm up / pick a weight that you can complete for a comfortable set - 2 sets x 12 reps

D.b row -

15 x 12

20 x 10

25 x 8

30 x 7+

30 x 7+

B.b row ( total weight i.e. 10kg either side + 20kg bar = 40kg )

40kg x 12

50kg x 10

50kg x 10

T-bar row

40kg x 10

50kg x 8

60kg x 6

( use own judgment regarding weight on following exercises)

B.b curl

- 3 sets x 12

D.b hammer curl

- like a regular dumbbell curl but with a neutral grip ( palms facing the body )

2 sets x 12

B.b Reverse curl

Like a barbell curl but with a pronated grip ( over hand grip )

2 sets x 12

Thursday

Standing barbell press - total weight

30kg x 6

35kg x 4

40kg x 4

45kg x 2+

D.b shrugs

40kg x 12

52kg x 6+

52kg x 6+

30kg x 12

B.b upright row

10kg x 12

15kg x 12

20kg x 10

20kg x 10

D.b side lateral raise

4kg x 10 x 4 sets

Plate front raise

10kg x 10

12kg x 10

15kg x 8+

Lying shallow incline lateral raise

4kg x 12

6kg x 12

7/8kg x 12

Saturday

Leg extension

4 sets of increasing weight x 12

Leg press

( Total weight ) 100kg x 12

150kg x 10

190 x 6+

Squat ( total weight i.e. 10kg either side + 20kg bar = 40kg )

40kg x 10

50kg x 8

60kg x 6

70kg x 4+

Leg curl

4 sets of increasing weight x 12

Dead lift - total weight

40kg x 8

60kg x 6

70kg x 4

Abs

Leg raise

Cable Crunch

Typical diet is:

breakfast

9am oats with mixed nuts and raisins

11.30am protein shake

1pm houmous and nuts salad

4pm protein shake

5.30 workout

7.30pm thai green curry with tofu and cashew nuts

Any pointers would be much appreciated.

I'm 6ft tall and currently starting out at 27% body fat and 93kg weight. Want to shred fat and build muscle if possible.

thanks

Jay

Excellent cheers will have a look

Cool thanks for the tip I'll get involved and start my own journal.

I'm just starting out with weights, done them off and on before but never got the results I've wanted so really hoping a proper decent diet will get me the results. I'm doing weights four times a week and not been soaking nuts/seeds. Does that help in some way?

Cheers

Jay

That makes sense

Sorry one last quick question, can you recommend a great vegan protein shake? I've a hemp one but I gag each time!

Cheers

Hi

Would appreciate some advice. I'm 6ft male 38 years old. I weight 93kg and have 28% body fat. I am therefore keen to get my body fat right down whilst also gaining muscle.

My current diet is 3 weeks in and generally consists of:

Breakfast (8am)

oats with pumkin seeds, cashew nuts with almond milk

Lunch (12.30pm)

Superfood salad with almonds

Dinner (7pm)

Tofu with vegetables

9pm - Herb protein shake with almond milk

I have just started in the gym focusing on free weights.

Happy to answer questions to help me get it right. I'd like to get my weight down to about 83kg with 16% body fat (to start with!

Jay

Hey Elephant

Great thanks for that. I guess the question that follows is whether I start consuming that amount of protein immediately or whether I build up to that, considering i've not much muscle yet.

My current target is to lose fat but build muscle. I'll read more on here and perhaps put my stats etc and hopefully get some good pointers.

Thanks again.

Jay

Hi

Thanks for this great site, looking forward to taking part. I'm a bit confused already. I'm really keen to build muscle but also keen to be healthy. Been reading/watching Colin Campbell who advocates staying below 10% dietary intake of protein. However I'm aware if need more than this to build muscle.

Anyone able to alleviate my anxieties?

Thanks in advance.

Jay jay