tuc

Tuukka male 6', 180lbs

1.) Eat more than you consume. And check that you get enough protein. 2.) Train, train, train. Near maximum level, reps 6-10 per set. Full body workout 3 times a week. 3.) Rest. Sleep enough, remember to rest after working out. -> Consistency! Keep pushing, you don't see results after just a couple of training sessions (except if you're pumped up) If you train for a year 3 times a week while eating a LOT of food and don't see any results you're something the world has never seen before. Also, take protein in liquid form right after every training session. Good luck mate! And welcome to the forum! Here's a list of moves that will help: - Deadlift - Squat - Bench press - Dips - Bent-over barbell rows or cable rows - Pull-ups, chin-ups or the similar moves with cable - Bicep curls Do those in every training session and you can't fail.

Sun 14th December - Bench press, barbell: warm up @ 52kg, then 5 + 5 @ 84kg (failed on 6th on 1st set) - Incline bench press, barbell: 8 + 7 @ 65kg - Dips: 7 + 8 @ bw + 10kg (~ 92kg total) - Standing shoulder press, curl bar: 6 + 6 + 5 @ 46,4kg - Bent-over rows, barbell: 10 + 10 + 8 @ 90kg - Lateral raises, dumbbells: 10 + 10 + 10 @ 12kg per arm A proper upper body work out, I must say. Most of the moves went pretty well I guess.

I'm in, I have now only 3 VBB&F shirts. If I win I'll give the shirt to one of my vegan friends.

I'm somewhere between 183-184cm which is pretty accurately 6 feet.

That is just awesome. I already complimented you in VF for pushing loads of iron and now I'm doing it again since you look so good. Hells yeah! I gotta get more info of how you train. Seems to be working really well!

I was first shocked since at the first glance it looked like you've lost a LOT of mass but then I started to look at your body proportions and I realized that your arms and shoulders are just MASSIVE! They're almost ready for competing, but I think lats need some work (could be just because of the posing), also some gemeral mass gaining... but I'm sure that won't be a problem since you gain weight super fast! I didn't know people cut before they start bulking, but if you manage to get the best results that way, hey, why not! Anyway, looking solid! Body fat at the level I hope I'll have after I cut some fat some day...

L&G, I already saw the vid you sent and it's the best vid ever! I love getting greetings via Youtube (well that was my first time)! But hey, let's face it: you lift a lot more than me = you have more muscle. I might catch you some year but it'll take time. I might have more weight but I have a lot more fat. EvilJukka, thanks! It's so great that I can inspire you, you've already made really good progress! If you want your back to look like that, do loads of bent-over rows with heavy weights and train lat spread pose. My back doesn't look like that at all if I'm not flexing! HCPG, the only time you have seen me is the Vegan Fitness Week camp and JP was there. If you saw me next to normal sized guys I'd look really huge! ...no really, I'm not that big yet. December update with VBB&F clothing! http://i282.photobucket.com/albums/kk250/tuc_finland/VBBF_Clothing.jpg xjohanx was asking how my bulking belly is doing. It's almost gone and 4/6 of my abs are clearly visible. I've still managed to gain a bit more weight, I'm not even full right now and I'm pretty accurately @ 180 lbs.

xzebrasx, yeah I know... it just fits me. I also warm up by jumping and bouncing around, I spin my arms and do some bboy moves so that I'm a bit warm before I even start warming up with weights. I think I should do it more like you do... well, you can see if I manage to do it or not. Tue 9th December - Bench press, barbell: just for warm up: a few reps @ 50kg - Deep squat, barbell: warm up @ 50kg, 6 + 6 + 6 @ 85kg - Deadlift, barbell: warm up @ 92kg, then 6 + 6 + 4 @ 130kg - Bicep curls, curl bar: 6 + 6 + 5 + 5 @ 46,4kg (102.3 lbs) Pretty good workout with the heaviest routines (deadlift and squat) right after each other, both with quite big weights for me. Feeling strong the first time for a long time! I also got mail from Robert today! I got a signed letter from Robert, a DVD, Vega samples, Vega bars, flyers and 3 shirts (I ordeder some extra stuff along with the product package which I got for competing in the photo contests... so don't be jealous if you didn't get 3 shirts)! Anyway, THANKS ROBERT!!!! Superb stuff! Already tried vanilla flavor Vega, it's really full of everything you need! I didn't know they're so filled with minerals and vitamins! I took a couple of pics of my new garment which can be seen in a few minutes in Before/After section. More action pics (bboying ect.) featuring VBB&F clothing in the future, I promise!

Haha xjohanx, that's right, not very green... usually I eat loads of greens at lunch but not that much at dinner. Zack, I'm sure you'll catch me as soon as you'll recover from the surgery. But I'm going to get you in deadlift some day! Hope all is well! Sun 7th December - Bench press, barbell: warm up @ 50kg, then 6 + 4 with fail on 5th @ 84kg - Incline bench press, barbell: 8 + 8 @ 62,5kg - Bent-over rows, curl bar: 10 + 10 + 9 @ 82kg - Standing shoulder press, barbell: 8 + 8 + 7@ 43kg Mon 8th December 5h 15mins bboying. OVER FIVE HOURS FFS!!!

Thanks mates! You're always welcome at my place for a dinner! I gave some of that food to my flatmates and ate what was left next day. Summa summarum: I ate most of all that what's in the pic in 24 hours... It has been really busy week, not that much training but at least my shoulder got better. Mon 1st December 2h 15mins bboying Thu 4th December 1h 45mins bboying. I heard a small snap on my back while doing bridges and my back became a bit sore so I'll take it easy on squats and deadlifts for a few days. Fri 5th December Shoulder still a bit sore but almost fine. I will be trying new way for bench press: 2x6 regular bench, then 2x8 incline bench and more weight for the next session every time I get full 2x6 + 2x8. Today I just guessed where to start at and got it all up so next time more weight! - Bench press: warm up @ 50kg, then 6 + 6 @ 82kg - Incline bench press: 8 + 8 @ 60kg - Bicep curls: 9 + 8 @ 45kg (99,2 lbs)

I can actually agree on everything you said there. You don't need supplements to build muscle, nor you need vicious amounts of protein. It just makes it a bit easier but the basis of good physique is always proper nutrition from real food.

There are many, many, many scientific studies which show that protein supplement do work. For example: http://www.t-nation.com/article/most_recent/soy_whats_the_big_deal You have to be really talented and equipped with good genetics if you want to get in really good shape without lots of protein. I'm not, so I'll stick to my protein.

Well you can say tuc how you want since it's just my nickname. Tuukka, my real name, is pronounces with 2 U's like the O's the word "loom", KK is pronounced like ck and A in the end is pronounced like A's in the word "mamma" if you say "mamma mia". Great song! Too bad I'm too far away from Portland. I drink beer, I make manly noises and sometimes I smell a bit and I don't shave my beard if I don't go out on weekend. I think I'm manly enough for male friend purposes. This is what I made for dinner: http://i282.photobucket.com/albums/kk250/tuc_finland/Food_nov_30_2008.jpg Left: chick peas with organic coconut milk. Back: real unprocessed basmati rice (not white) with some herbs and sundried tomatoes. Middle front: 2-3 lbs of falafel with loads of oil. Right: Special pasta (it's made of whole grains, legumes, lentils and flax seeds!!!) with rapeseed oil, tomato pure, onions & olives. Oh boy I'm full. I ate HUGE amounts of that food! Everything is full of protein, fat and carbs.

THAT'S AWESOME! You just TOTALLY made my day! I'm grinning so much it hurts! Oh man! I've also tried to dance while working out but with little success so far. It's not that easy. HCPG, my typical day: Breakfast: a couple of breads with loads of vegan margarine with loads of Omega 3 Lunch: a big bowl of salad, a couple of potatoes, huge load of beans/lentils/ect, bread + margarine Snack: during the day: 100-150g nuts Dinner: Whole grain pasta, soy in various forms, chick peas, lentils, beans or something like that. After workout: soy protein drink with carbs & creatine Evening snack: leftovers from dinner, fruits, bread, muesli ect. My shoulder still hurts but I try to take it easy: Sat 29th November - Bench press, barbell: warm up @ 50kg, then 10 + 10 + 10 @ 66kg (disturbing to do with such low weights! but I want to wait for my shoulder to heal before pushing it hard) - Bicep curls, curl bar: 10 + 10 + 8 @ 42,4kg (93,5 lbs) Zomg that was a disco training at it's worst. I can't do most moves at all because of my stupid shoulder.

Holy crap! That's one ripped body!!!! I think your body would be a good example of an anatomy model for medical students ect.. You can see every single muscle really well!

Looking great! I really like the front double biceps pic with nice V-shape! Remember to keep getting protein or you'll end up losing fair amount of your muscle too. If I were you I'd try to gain another 20lbs but I can understand why some people want to get fit for the summer season. You can get that extra 20lbs for the summer 2010 if you want.

Welcome, Cassie! Great to hear you're going vegan! Remember to keep posting here. That helps you to get connected with people.

Welcome! If I were you I'd focus on gaining muscle and getting rid of excess fat. Scales don't tell much about health. Anyway, good luck with your goals!

Welcome, Emma! Great intro! Hope you'll start posting more soon. Good luck with your goals, sounds like you're doing well!

Welcome, Drew! My suggestions for workout: 1.) Eat enough, especially protein. 2.) Push weights. The best moves are deep squat and deadlift if you want to get a full body workout and growth hormones working. 3.) Rest & sleep enough. Also, remember consistency. You can't fail if you stick to that.

Welcome! I was almost sure when I saw the frist post that Lean & Green is going to answer something really fancy and I was 100 % correct! Don't worry about fruits. Fructose has low GI and you won't gain fat if you don't get excess calories.

Welcome Casper! WOW! You're the FIRST vegan I've ever said anything to who's from Denmark. I've heard you guys do exist, now I'm sure you do. Hope next summer we can arrange vegan meetings, it's great to see people from VBB and VF, the best forums there are!

Welcome! Wow, the Beatles! I've heard about every song they made since my sister was a HUGE fan of them (in the 80's and 90's). Hope you'll find the forum as fun as I do!

Welcome! Great intro, I'd love to see pics of your progress since it sound like you're really doing great! Looking forward to see more posts from you!