tuc

Looking good! I think 60-20-20 should work well. Just be patient, and while bulking my tip is not to count calories - just eat as much as you can. If you keep eating a lot every day your stomach will adjust. Also if you do not gain weight, then you might want to switch the food type you are eating - for me it is really difficult to bulk without wheat, since wholewheat tortillas are like a drug to me and I can keep eating them for weeks in a row. Of course I fill the tortillas with beans ect. with lots of oil (avocados should work well!). Corn tortillas are a good option if you don't prefer gluten.

In my opinion you eat too much carbs and not enough fats and proteins. Increase the amount of saturated fats such as coconut oil/milk/cream in your diet, this enhances natural testosterone production thus increasing muscle growth. Training sounds excellent, but you need more building blocks from proteins and more hormone activity which can be enhanced by increasing saturated fat intake.

You look very healthy and definition is awesome! I'd go with extra calories, for example bulking with dates and figs ect. all day long besides getting enough fats (I think coconut milk is the easiest natural way to get good fats that boost muscle growth) and protein. Otherwise I think you are well balanced, but pecs could be bigger so I'd go heavy on pec deck, push-ups or bench press (I prefer bench press). Long sets, maybe 8-12 reps per set with moderate weights (=you can train more often if you don't annihilate your muscles with heavy weights thus getting better results and constant muscle growth and less risk for injury).

Hay guise! I celebrated my 10th anniversary as a vegan this spring. Been mostly occupied with dancing but this summer once again some lifting as well, since I got a really nice own gym at our workplace in the new Vegekauppa store which we opened in Turku, Finland. Also opened one in Helsinki last month. All running great, and people love them! Anyway, the condition is now lean and well-functioning, pic talks better. Could be bigger but at least not too much fat. http://i282.photobucket.com/albums/kk250/tuc_finland/Tuukkeli.jpg

I don't count calories - I just eat whenever I am hungry and/or have time to eat. I eat huge amount of bananas and then often dates, figs ect. so carb intake is indeed high. I do breakdance and then some pull-ups/chin-ups and push-ups on regular basis. Earlier I used to do ~100 chin-ups per training but now I focus on slow movement and good technique and doing small training very often. The idea is to stimulate - not annihilate.

Another update: high carb diet, mostly raw food with some beans & tofu in addition. Not much weight, but also not that much fat. Feeling great, but I could really use more mass. I am building a new gym to my basement so that should help with muscle building process. Building it is also hard work. http://i282.photobucket.com/albums/kk250/tuc_finland/Bodi.png

I'll post this pic here as well, put it already in my training log. I am leaner than ever since I started lifting, so I finally have a decent sixpack. I have been doing a LOT of pull-ups, like hundreds per week. If I pull the measure tape tight, my waist is 26". Inhaled my chest is around 40", maybe a bit more. Not a bad ratio I think.

+3 years without updates, now training only with own body weight. Still vegan but now even more raw, body weight less than before but also fat % less than before! My normal routine consists of 100 pull-ups (sets of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1) and as much pull-ups as I can do with legs raised ~2 feet up from ground. Also breakdancing many many hours each week. My waist circumference is near to female supermodels, so I think I am tightest I have ever been.

Patrik is from Germany (currently living in Berlin), but he was born in Iran. By the way, Patrik has been a vegetarian for 6 years now and he has made his best lifts recently (like that 360kg squat vid) as a vegan. He does a lot of promotion for veganism all around Europe and he has also done promotion things with Vegan Strength Germany: http://www.veganstrength.de/5.html Great stuff in Germany!

Here are the squat vids: 300kg = 660lbs success: 330kg = 728lbs dropping the weights: His pb in the gym is 360kg = 794lbs:

I would also like to note that these lifts were by a huge margin the best lifts any vegan has ever made in a competition even though Patrik did not even feel well. He did a 100kg (= 220lbs) better overall than the current leader of VeganFitness strength board even with the failed squat event (he has lifted 60kg more while practicing). Also, this is the biggest achievement of a vegan weightlifter in history. And there's even full-hd video material of all this. Just click the link above.

Here are the deadlift and bench press lifts from the European Championships in powerlifting: www.youtube.com/user/tucfinland/videos Patrik also squatted 300kg, failed 330kg (dropping weights over his head which hurt quite a bit). Patrik won his class and got the best total of all competitors with 830kg. Here are his best lifts with kg and lbs: - Squat 300kg = 660lbs - Bench press 200kg = 440lbs - Deadlift 330kg = 728lbs He had a minor food poisoning before the competition, otherwise he would have lifted a LOT more!

Use high quality oil (olive oil, cold-pressed coconut oil) ect. in your diet. Oils have 900 kCal per 100ml, you can add 1000 kCal in your diet within seconds. Also, it will make your food taste super good. Especially salads and such. Also, nuts have huge amounts of calories. Para, cashew, macadamia, walnut ect. will make your bulking both easier and tastier. Not that cheap though.

JP is the 8th strongest man in Finland in the year 2012! 6th after the first round! 6th after the second round! Joni's strongest event went badly, 8th place = disqualified (6 best went to finals). Anyway, fantastic vegan representation! There were 17 competitors, so JP beat most of the competitors!

You are awesome. More pics and videos!

1. "According to Dr Joseph Mercola" Mercola is a nutcase and if Mercola says anything, it is a good reason to believe the opposite view. 2. "by Kaayla T. Daniel" Kaayla get funding from http://en.wikipedia.org/wiki/Weston_A._Price_Foundation which is a meat lobby. Her views are heavily influenced by money and The Whole Soy Story has been criticized many many times for inaccuracies and mispresenting the sources used. 3. For most meat eaters changing to fish based diet from meat based diet would be a lot healthier than eating red meat. But still the mercury stuff and farmed fish things here are relevant. 4. There are different kinds of sugars. Still, processed fruit juices are not that healthy - eat the whole fruit instead! 5. Even though I do not consider milk being healthy, I think here the argument about calcium is flawed. 6. Source: "By Dr. Joseph Mercola" 7. I don't even know what this is so I won't comment anything. 8. Are there people who actually think that Subway is healthy? Also: hi all, haven't written here for a while.

This is the best article on the subject. http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/soy_whats_the_big_deal

Wow, only 300 USD per year. Since training takes 21 mins a week, you will be paying almost 1.5 USD per minute of workout.

OMG this is nasty. SPIRULINA DOES NOT HAVE B12 IN IT. Instead it has B12 analogues. Otherwise spirulina is a great food, but it can be very dangerous to market spirulina as a B12 source. It can permanently damage people who use it as their only source of B12. Chlorella on the other hand does have biologically usable B12 but it is totally a different plant and with the limited research information, I would not count on that one either as the only B12 source. I use Veg1 Multivitamin and chlorella.

Cut carbs and add some protein & fat intake by switching the triscuits to something high in protein and fat. The other option is to do more weight training since building & maintenance of muscles demand loads of calories.

Just wanted you guys to know that a) I'm still vegan and still alive! Terribly busy and not been able to concentrate on anything else than work for a few weeks. b) Now my bricks and mortar store is open so we finally have a vegan food store in Turku for the first time in history! Some pics: http://vegetukku.fi/9 http://vegetukku.fi/files/vegetukku.tarjoaa.fi/kuvat/07042011482.jpg http://vegetukku.fi/files/vegetukku.tarjoaa.fi/kuvat/07042011483.jpg The shop has been open for two weeks and every day we've had a good number of customers. Now our biggest problem is to get more stuff to the shop fast enough! We already ran out of many products and the new shipment is on its way for a couple more days.

Thanks everyone! I have great news once again. I will be opening a vegan food store here in Turku in a few weeks! The store will be located near the university and it will help people to get vegan snacks and groceries at a lot lower prices than earlier. The shop will be small, but for me it's a huge thing to open a boutique of my own after running the business for just one year! Now I'm expanding to vegan shoes as well. Here are some classic shoes that I will start importing in no time: http://www.vegetarian-shoes.co.uk/product_images/info/prd576508a6-b34f-4521-bbaa-71f76baad402.jpghttp://www.vegetarian-shoes.co.uk/product_images/info/prd4237278d-9358-44e7-af1e-3751161e2871.jpg http://www.vegetarian-shoes.co.uk/product_images/info/prd7d1414f8-0413-4b38-9f02-1baa6804664f.pnghttp://www.vegetarian-shoes.co.uk/product_images/info/prd5763cc16-a25d-4cd2-97aa-2523bddd0195.jpg http://www.vegetarian-shoes.co.uk/product_images/info/prd0683d04d-faaf-4826-a692-45d2e5cfbe3b.jpghttp://www.vegetarian-shoes.co.uk/product_images/info/prd08be62ac-6dcc-423f-8230-4c3288c3c5d4.jpg http://www.vegetarian-shoes.co.uk/product_images/info/prd%7B09DA4ECA-9309-4D3A-91A6-F0F79AEC09A8%7D.jpghttp://www.vegetarian-shoes.co.uk/product_images/info/prd%7B18F81A10-B5BB-4D78-A192-DB68E273A29B%7D.jpg http://2.bp.blogspot.com/_KMFU6wbcd2Y/Sp0fBB0-DhI/AAAAAAAAAMs/sbrIAXmkRqk/s1600-h/Oxford_sanders_vegan.png Everything is going really well, I'm really happy right now. I will very likely be able to finally include Vega nutrition stuff to my sortiment as weel.

I LOVE marmite! Great for cooking! Yummy! If you have problems using soy sauce in food, you can replace it with marmite (please note it's sticky and not liquid) and you'll have the same kind of umami taste but with different twist.

O F yeah! Welcome to the board, I've talked with one Danish guy and he might start up a vegan protein & food store in Denmark soon so it might get a lot easier for you to get vegan protein in your home country. Looking great! Bulk up! Cutting is for bb competitors, just eat all you can and get huge!

Haha Unfortunately not, but google will help a bit: http://translate.google.com/translate?hl=en&sl=fi&tl=en&u=http%3A%2F%2Fvegetukku.fi%2F The language is horrible but you'll still get a good clue about the business.