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  1. there really should be no problem with it, especially if you're lifting more for increasing performance than building mass. that being said, make sure you are getting sufficient calories, and maybe even down a couple pieces of fruit or some fruit juice and some water in between your lifting a swimming to replenish glycogen stores in your muscles, and make sure you get enough rest in between workouts.
  2. first off, that's a pretty impressive training plan, and props for being a fit vegan at your age, i know how difficult it can be to do switch to the vegan lifestyle, i went vegan when i was 11, but i didn't really eat anything other than veggies and spirutein shakes. it's awesome that you have such a balanced diet and committed training plan at your age. one suggestion in terms of your diet plan is to add more carbs after swim workouts. even though it is a refined and processed carb, 35g to 70g of dextrose along with a 5g dose of glutmine will aid in quick muscle regeneration and restoration of glycogen stores in muscle tissue. since you aren't using any refined sugars, you could also use 2 to 4 tbsp of agave nectar instead of the dextrose post workout, which has a similar sugar profile, and should have close to the same sugar content. another comment is your overall caloric intake strikes me as being fairly low. during swim season, depending on how many yards you are doing in practice and how many practices you are doing in a day, you may want to up your caloric intake to 3500 to 4000 calories. i know it seems like a lot, but it will help you add on muscle mass, and also increase your speed and help you be energized for swim workouts. at the moment, i'm only swimming for recreation, and only doing 2500 meter workouts with an additional 500 meters of pulling, along with a general weight lifting program, and i'm consuming ten meals and upwards of 4000 calories a day. if i hit any less than this, my workouts are crap and i have a hard time recovering.
  3. Thanks for the positive feedback lobsterrific and gaia. Another option is to take a week or two, or even a month off from lifting and engage yourself in some other form of physical activity, like hiking or swimming. When you get back into resistance training, your overall strength would probably be less than it is at the moment, but it will quickly return, and it is likely you will be able to add on lots of muscle mass quickly just as one does when he/she first begins lifting.
  4. that's impressive, what part of phoenix are you in?
  5. Here is a long list of an answer to your question. 1.If you're looking for fully "natural" supplements, i believe maca root extract would be your best bet. It has a relatively high number of phytosterols in it which cause a hormone response in the body that some say, and i think there is a study that backs this up, aids in muscle growth. It also is said to give an energy boost, and have hormone balancing effects as well 2. If you are open to synthetically produced supplements, creatine could probably help you reach your goals. The only drawback is there is the possibility that creatine can be nephro-toxic if you are not properly hydrated, or have pre-existing kidney conditions. 3. L-glutamine is a synthetically produced amino acid. Glutamine peptides, which your body metabolizes from l-glutamine, are one of the amino acids that is highly involved in muscle growth and regeneration. There is also evidence that it has a positiveimpact on the levels of human growth hormone released in the body. This would probably be your best bet as a synthetic supplement, as vegan protein powders and protein sources tend to have relatively low concentrations of this particular amino acid. 4. l-arginine is like l-glutamine in that it is a synthetically produced amino acid; however, it is relatively common in vegan protein sources, especially in yellow pea protein. 5. Zinc, magnesium, and vitamin B-6 taken in combination before bedtime, in the morning, and midday supposedly increase testosterone levels, or something like that. It is commercially available under the name zma, but a quality calcium-magnesium-zinc supplement and a separate B-6 supplement will be essentially the same thing 6. Dextrose post workout in a doseage of 35-70 grams (1/4 cup to 1/2 a cup) post workout restores glycogen stores in the muscles, and provides fuel for recovery. Though protein is seen as the most important aspect of muscle growth, simple carbohydrates are also equally important if you follow an otherwise low-carb diet, or are experiencing burnout during workouts. If you are worried about weight gain because of the high amount of carbohydrates, much of this will be metabolized and used to feed muscles, just ensure it is used post workout relatively quickly. 7. Rhodiola rosea is an herb, actually the root of one, used in many parts of scandinavia and western slavic regions for everything from increasing vitality to aiding depression. It is an maoi, so it should not be used if you take an ssri, or another prescription maoi. It works through causing an increase of dopamine and serotonin in the body. Some claim it also has slightly anabolic effects, though i do not believe any studies corroborate this claim. 8. Yohimbe is another herb. It is a vascodilator and a relatively powerful stimulant. There is some evidence that it increases muscle mass when used with resistance training, and has been used by bodybuilders for several years, and is also an ingredient in some muscle gain supplements. On a side note, being a vascodilator, it has a similar effect as viagra. 9. BCAA (branched chain amino acids) are essentially building blocks for muscle growth. I don't know much about them, other than that they are metabolized directly by muscle tissue, which is unlike normal protein and amino acid supplements, as these are primarily metabolized by the liver. The benefit to being metabolized by the muscle tissue itself is that it allows for a much more speedy delivery of amino acids. 10. NO boosters, stuff like NO-explode the like: I included these because I think they should be avoided at all costs, mainly because of their monetary cost. There has been no conclusive evidence that demonstrates that nitric oxide works as a vascodilator, and thus the claim that it aids in muscle growth is fairly hard to swallow, as this is the proposed function that companies claim enable it to speed muscle growth. Likewise, many of these products contain creatine, caffeine, and various sugars which probably play a greater role in increased muscle growth than the nitric oxide boosters themselves. As for foods, go for fruits and sugary edibles like dates and dried fruits before and after workouts. The simple carbs contained in them will aid in restoring glycogen in muscle tissue post workout, which means the muscle tissue will recover faster. Also, eat often, and eat a lot, as calories can be your friend if you've hit a plateau. Also, follow every workout with a recovery drink that contains protein and carbohydrates, as well as some form of electrolyte. On a side note, coconut water is a good addition to a post workout shake as it has beneficial saturated fat and electrolytes. Aim for foods that have a decent ratio of fats to carbs to protein in your post workout meals. Sweet potatoes / yams cooked in coconut oil with pumpkin seeds sprinkled on top is one of my favorite things to eat following a post workout shake. The sweet potatoes not only contain protein and carbs, but also a range of vitamins and phytosterols. Coconut oil is a good source of saturated fats, and also provides an extra source of energy for muscle regeneration. The pumpkin seeds contain protein, and also elicit a hormone response in the body due to some chemical in them. Additionally, you may want to switch up your routine. Depending on what you do now, you might want to switch to the dog shit routine (search it, others have posted forums on it) or do some other routine change. Depending on how long you have been lifting, you may have hit your genetic plateu, but this is unlikely. Hopefully some of this may help, and that at least some of this response was what you were looking for. peace.
  6. just throwing this out there, wasn't pravda the ussr's propaganda newspaper?
  7. xveganjoshx, by chance is that the uofa rec center?
  8. this bike is a pipe bomb - what shall we do
  9. doing it five days a week is fine, reps look good, the change of what body part is on what day each week works better imo. with the rows, if you can do some really light bent over barbell rows after your pullups, kind of in a super set, they will hit the lats really well. on your chest day (tues) you might want to add in 3x10 of incline bench if you can, or a couple sets of dips, and possibly a couple sets of flys. personally, i like doing cg bench right before tricep pull down, and it also lets you hit the chest a little bit too. if you add the stiff legged deads after the lunges it should be alright, but you will probably be really sore after the first few workouts doing this, just stretch a lot before and after.
  10. you might want to try a three way split, especially if you only have 30 min a day: on day one do Wide-grip pullups, Shoulder-ups, Deadlift, chins, and some bicep and trap isolation (maybe add in some sort of row?); day two do dumbell bench, (maybe add military press and incline bench too), triangle pushups, and then tricep isolation or closegrip bench; day three do squats, back extensions, and calf isolation (maybe add in leg curls and lunges, or leg extensions, and stiff leg deads) so basically it splits the lifts between chest/upper body on one day, back on another, and legs and lower body on yet another
  11. i'm curious too, what type of procedure are you having?
  12. yeah, the men's 4X100 relay was righteous, us taking the gold in the last second, followed by phelp's reaction
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