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jacklebodybuilder

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  1. Need help to see what a 2800kcal meal plan for bodybuilding would look like. I'd like to keep it high in carb and protein, but low fat. Please share any ideas. here's some points to take into consideration:

     

    -i am sensitive to soy.

    -fine with tempeh, although its rare that i can get hold of some.

    -for lunches i usually take some form of chickpea sandwich, maybe you could incorperate this.

    -i'd really like a large qauntity of raw food. 50% raw would be a rough aim.

  2. Just made a blander full fo smoothie and its tastes really good. Needed something to fill me with nutrients, carbs and protein before my upper body workout. Here’s what i put in it (its massive)

     

    big handful of spinach

     

    3 speckled banans

     

    tablespoon maca

     

    200g frozen raspberries

     

    tablespoon peanut defatted flour

     

    2 scoops chocolate instant oats

     

    half a scop chocolate pea protein

     

    half a scoop sprouted rice protein

     

    3g creapure

     

    teaspoon spirulina

    600ml water

  3. i have a couple i use.

     

    1. tablespoon maca powder, scoop of organic soy protein, 50g fine oats, 3 bananas, 300ml coconut milk, 200ml water, tablespoon of almond butter

     

    2. 3 bananas, handful of spinach, half a can of black beans, chocolate pea protein, beetroot juice and raspberries. (not that calorie dense though, but tastes amazing)

     

    what igredients do you guys use ?

  4. Yesterdays workout

    1.squats

    50kg x 8 for 4 sets

    100 reps with no weight (killer)

     

    2.lunges

    15kgx 15 for 4 sets

     

    3. standing calf raises

    50kgx 30 for 4 sets

    no weight for 100 reps

     

    4. i did a ab circuit. leg raises, cruches, weighted sit ups, planks. did 4 rounds tryig to do each exercise to failure. By the fourth round im not doing many reps per exercise

     

     

    Todays workout

    1. pull ups, 3 sets. (struggling to get any decent reps, it was 5,4,3. i will persist)

     

    2. barbell shoulder press

    25kg x 8 for 2 sets

    20kg x 8 for 2 sets

     

    3. bent over barbell row

    50kg x 6 for 4 sets

     

    4. bent over dumbel row

    23kgx 8 for 4 sets

     

    5. tricep dips for 4 sets (again struggled to get decent reps with these, was 8,6,4,5)

     

    6. hammer curls

    14kg x 6 for two sets

    12kg x 6 for two sets

     

    7. incline push up, overhead extension super sets

    i used 20kg for the over head extensions and did push ups to failure for 4 sets.

     

    Post workout i had a wholefoods smoothie with pea ad rice protein, half a can of black beans, banana, berries and beetroot juice. My back is definetly my strongest body part, strangely find it is the fastest part to adapt and grow.

  5. so, i've been out for a while. The nutrition i was previously eating resulted in really bad digestion and sickness. My diet was extremely dense in protein, a lot of soy, fats and processed carbs. My body started reacting extreely adversly to the amounts of soy i was eating. Heres an example of what i was eating:

     

    breakfast- 100g oats, soy yogurt, soy protein powder scoop

    snack- 4 slices wholewheatbread and 100g peanut butter

    lunch- two tortillas and a can of refreid beans and a big chunck of tofu

    snack- protein shake, glutamine, and two cliff bars

    dinner- loads of quInoa, brocolii and pea protein shake

     

    And man did i feel sick, and i was starting to get fat! Wish i'd listened to what some of you had said. Then to top it of i injured my kneck (partly due to moving house and sleeping in a unfamiliar bed), and started a new full time job, at which point i lost all motivation and didn't train for a month.

     

    A month forward and i was depressed and feeling like i was lacking any purpose in my life. I really hated my job working in a womans wear retail department. So i decided to retrain as a sports coach, which is what im studying now (:

     

    I've been reading a lot books about nutrition, for example 'the thrive diet by Brendan Brazier' and 'whole by dr collin campbel' to get a better grip on what and how i should be eating.

     

    with the knowledge from these books i decided would make a second attempt at putting on some muscle mass, this time using a whole foods diet, and a upper lowerbody split routine incorperating more calesthenics, and some HIIT. Frank Medrano has been a big inspiration for me as of late.

     

    When i started this new diet after a couple of weeks i was experiencing really bad acne, it was as if my skin was purging. Now my skin is clear and smooth and i feel fantastic. Another blip i came across with my diet was really poor sleep qaulity, which was bad considering thats when your body regenerates and strengthens. I was only getting 5 or 6 hours a night. Then I started to supplement with methylcobalamin, and wow i'm sleeping like a baby.

     

    I try to follow bredan braziers principles of eating one salald and a wholefoods smoothie everyday. Here's a typical day of eating now:

     

    Meal 1-

    green fruit protein smoothie

    4g creapure

     

    Meal 2-

    bowl of oats with organic soy milk

    vitamin or preworkout drink

     

    Meal 3-

    large green salad

    rice protein drink

     

    Meal 4-

    whole foods energy bar

    pea protein and spirulina drink

     

    Meal 5-

    two buckwheat and rice crackers

    tablespoon of peanut butter

    green kale smoothie

     

    Meal 6-

    two sweet potatoes

    100g lentil curry

    spinach

     

     

    (if i get exra hungry ill usually just make another smoothie)

     

    I try to mix up my dinners everyweek, sometimes ill have

    -organic tofu in miso soup (my body is okay with smaller amouts of soy)

    -mashed organic potatos, veggies and seitan saussages

    -homemade spicy black bean burgers and loads of spinach

     

    After using this meal plan i feel much better, and my bodyfat is going down nicely- i am starting to see a six pack.

     

    Here's an example of my training programme:

     

    1. Monday: Upper Body A Workout

    2. Tuesday: Lower Body A Workout

    3. Wednesday: off

    4. Thursday: Upper Body B Workout

    5. Friday: Lower Body B Workout

    6. Saturday: off

    7. Sunday: off

     

    (i have a track near me, so ill sometimes do some sets of 100m sprints on a off day or do some light jogging)

     

    UPPER BODY A

    1. Bench Press

    3 sets of 6-8 reps.

    2-3 minutes rest between sets.

    2. Rows

    3 sets of 6-8 reps.

    2-3 minutes rest between sets.

    3. Incline Dumbbell flys

    3 sets of 8-10 reps.

    1-2 minutes rest between sets.

    4. Lat Pull-Downs

    3 sets of 8-10 reps.

    1-2 minutes rest between sets.

    5. Lateral Raises

    2 sets of 10-12 reps.

    1 minute rest between sets.

    6. Triceps Press-Downs

    2 sets of 10-12 reps.

    1 minute rest between sets.

    7. Dumbbell Curls

    2 sets of 10-12 reps.

    1 minute rest between sets.

     

     

    LOWER BODY A

     

    Squats

    3 sets of 6-8 reps.

    2-3 minutes rest between sets.

    lunges

    3 sets of 8-10 reps.

    1-2 minutes rest between sets.

    Calf Raises

    4 sets of 10-15reps.

    1-2 minutes rest between sets.

    Abs circuit

     

    UPPER BODY B

    Pull-Ups

    3 sets of 6-8 reps.

    2-3 minutes rest between sets.

    Barbell Shoulder Press

    3 sets of 6-8 reps.

    2-3 minutes rest between sets.

    Bent over Row

    3 sets of 8-10 reps.

    1-2 minutes rest between sets.

    Dips

    3 sets of 8-10 reps.

    1-2 minutes rest between sets.

    Push ups

    2 sets of 10-15 reps.

    1 minute rest between sets.

    Barbell Curls

    2 sets of 10-12 reps.

    1 minute rest between sets.

    Dumbbell overhead extensions

    2 sets of 10-12 reps.

    1 minute rest between sets.

     

     

    LOWER BODY B

    Romanian Deadlifts

    3 sets of 6-8 reps.

    2-3 minutes rest between sets.

    Leg Press

    3 sets of 10-12 reps.

    1-2 minutes rest between sets.

    Seated Leg Curls

    3 sets of 8-10 reps.

    1-2 minutes rest between sets.

    Standing Calf Raises

    4 sets of 6-8 reps.

    1-2 minutes rest between sets.

    Abs (cable crunch, decline sit ups)

    3 sets of 8-15 reps.

    1 minute rest between sets.

  6. Maybe big green salads, cooked spinach or kale in replacement of carbs like rice. Probs going to lower your calories a bit though. From the information i've read, a lot of nutrition principles that apply to meat eating bodybuilders or athlettes, require a differnt approach for vegans. Personally i stay high carb all the time, mainy from fruit and sweet potatoes. I've found im getting much more lean than i was on a high protein and fat diet.

  7. Looking for a effective pre-workou supplement. no awnsers along the lines of; an apple, coffee, or none thankyou . Also i have tried vega energizer and its okay for evening workouts, but i want something more powerful. I'm aware some pre workout ingredients aren't healthy, i'm not too bothered as im only going to use it with extremely tough workouts.

  8. Wondering if anyone can tell me if this meal plan is okay to build muscle.

     

    Meal 1-

    green fruit protein smoothie

    4g creapure

     

    Meal 2-

    bowl of oats with organic soy milk

    vitamin or preworkout drink

     

    Meal 3-

    large green salad

    rice protein drink

     

    Meal 4-

    whole foods energy bar

    pea protein and spirulina drink

     

    Meal 5-

    two buckwheat and rice crackers

    tablespoon of peanut butter

    green kale smoothie

     

    Meal 6-

    two sweet potatoes

    100g lentil curry

    spinach

     

    its approx 110g of protein, i weigh 164 lbs and im 5 foot 8.

  9. You should read Bredan Brazier's book Thrive. Theres loads of really interesting healthy recipies in there. What i prep depends on what ill be eating that week. Sometimes i'll make a big batch of black bean veggie burgers and freeze them. i also make protein balls, so i get 1 cup of soaked or raw dates, 100g of quinoa(cooked), some scoops of protein powder, a handful of seeds, maybe some organic oats; then i blend it all up and roll them into balls and cover them in dessicated coconut. They're good for post workout, or snacks. I also make a fresh salsa sauce for my salads. I make a lot of wholefoods protein smoothies too, but its better to just make them fresh. could i see what you typically eat in a day? most of what i eat wouldnt be nice if i preped it.

     

    breakfast- smoothie (5 bananas, 2 cups of berries, teaspon of flaxmeal, handful of spinach, 300ml beetroot juice, a scoop of hemp or reflex nutrition pea protein, 3g creapure). this usually takes about half an hour to drink and its delicious.

     

    lunch- one head of romaine, a handful of organic prunes or figs and rice protein drink

     

    snack- multigrain, buckwheat rice cakes with peanut butter

     

    On workout days i usually have vega preworkout energiser, and post workout ill have a sprouted rice protein drink with spirulina and a homemade quinoa, flax, date, cocoa protein ball (the ingredients vary week by week).

     

    dinner- 2 organic sweet potatoes, curried lentils, and a massive pile of spinach. I also blend a big handful of kale in 500ml of water and sqeeuze some lime in it, its a really watery, green earthy drink and its strangely addictive.

     

    I supplement with b12(methly-cobalamin), folic acid and vitamin d. I use a lozenger, and let it dissolve into my blood stream sublingually.

     

     

    (if i get exra hungry ill usually just make another smoothie)

     

    I try to mix up my dinners everyweek, sometimes ill have

    -organic tofu in miso soup

    -mashed organic potatos, veggies and seitan saussages

    -homemade spicy black bean burgers and loads of spinach

  10. Hey bro, good luck on your journey! I got a few books you might wanna read to give you some inspiration on the nutrtion side of things. I found Thrive by brendan brazier really helpful, the guys a iron man traithelte and knows how to get the body to recover from strenuos workouts quickly. Also the china study and whole are good books too. I look forward to seeing your progress. I'm from south east london england, so not far from you. heres my journal if you want to compare notes. viewtopic.php?f=24&t=37193&p=329432#p329432

  11. New meal plan, adding an extra two meals on rest days and three extra on days I train. as I lost weight under previous meal plan.

     

    meal 1- 200gsoy yogurt, 100goats, 200mlsoy milk, 200mlpineapple juice, multivitamin

     

    meal 2- cliff bar, maca(only on training days), water

     

    meal 3- 4 slices of wholemeal toast, 100g peanut butter, hemp protein shake

     

    meal 4- pea and brown rice protein, 5g glutamine (TRAINING DAYS ONLY)

     

    meal 5- 200g stir fry vegetables, 50g white rice, 100g tofu, water

     

    meal 6- 200g stir fry vegetables, 50g white rice, 100g tofu, hemp protein shake

     

    meal 7 - 200g broccoli, 100g quinoa, hemp or coconut oil, juice(kale, broccoli, apple, ginger, lettuce)

     

    meal 8- 100g bean and lentil sprouts

     

    going to see how I manage this and how my body reacts in another two weeks and might double white rice I intake.

  12. Back and Bicep Workout:

     

    pre workout: 500ml death wish organic coffee and a shake with maca and spirulina

     

    Bent over rows: warm up set, 10x45kg, 10x45kg, 10x45kg

     

    Close grip lat pull downs: warm up set, 10x49kg, 10x49kg, 10x49kg (drop set)

     

    seated row: 10x20kg, 10x20kg, 10x20kg (drop set)

     

    seated bicep curl: 10x12kg, 10x12kg, 10x12kg (drop set)

     

    post workout: cliff bar, pea+ rice protein shake and 5g glutamine

  13. ahh okay, that's cool. iv been a endurance runner for ages, but now my ultimate goal is to compete in a natural bodybuilding comp by 2016. so for the next 8 months or so i don't really mind getting a bit fat aslong as i gain muscles with it, and i look forward to the challenge of cutting later. I agree its really satisfying to be a walking example of a healthy strong vegan, even more so for me if im realllllllllyyyyy muscly and can completely defy the stereotype

  14. just completed a HIIT session. it was as follows:

     

    slow ten minute jog for warm then some quick stretching

     

    then i did this x6

     

    80m sprint (as fast as i could manage)

    80m slow jog back

    30 seconds skipping rope

     

    I plan on increasing this to x10 by adding 2 extra of everything a week, then i might start adding some hills. what kind of HIIT training has anyone else used, and is this a decent session? would you make any alterations?

     

    http://vegan-bodybuilding-venture.tumblr.com/

  15. just completed a HIIT session. it was as follows:

     

    slow ten minute jog for warm then some quick stretching

     

    then i did this x6

     

    80m sprint (as fast as i could manage)

    80m slow jog back

    30 seconds skipping rope

     

    I plan on increasing this to x10 by adding 2 extra of everything a week, then i might start adding some hills. what kind of HIIT training has anyone else used, and is this a decent session? would you make any alterations?

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