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Everything posted by Elena29

  1. Thanks a lot for your time and all the info! So, what you say is that the best way is to gradually use heavier weights, train with progressive intensity. I assume that this also means evolving strength wise... So far by following the diet plan I posted in my previous posts for 2 weeks now, in combination with 4 weight workouts per week and 30 minute cardio sessions of medium intensity (quick walking on the treadmill and static bicycle so far) I have seen very quick results as far as looking leaner is concerned. I have noticed improved water retention, flatter stomach, nice muscle pumps during training. All these really get me going! From this Monday I'm thinking of starting a 6-day circular program with 2 rest days each week, so as to work body parts with more detail. I was thinking of chest and calves, arms, quads and glutes, *rest*, shoulders, back, *rest*, hamstrings and glutes. Abs will go in arms and shoulders' day and cardio will be 30' after my weight sessions. And we'll see how it goes.
  2. Hello and welcome! I'm new here as well, since I very recently decided to do the switch dietwise. From what I can see without knowing anything else about you, 1500 calories as a starting point are quite low. Why don't you tell us more about you? Age, height, weight...
  3. First of all, thanks for your time! I have also passed through phases when I was super strict with my diet and also phases when I was all loose. I have found that balance is key. I know how much better it feels to be able to be flexible but I also want to know that what I eat supports my goals and effort and also nourishes my body. That's the occasion. I have read some opinions in the past that were very positive about progressive intensity as far as burning fat is concerned and my ex coach was encouraging me to try something like fewer kgs-faster moves during each exercise so as not only to help muscle growth, but also burn more calories. I don't know, I don't think I could ever give up traditional cardio. I love weights, but I have mostly combined them in my mind with muscle growth and body shaping and toning. I have also never tried hiit, I would like to.
  4. I might have posted in the wrong section, maybe I should have opened my thread to the nutrition board, I didn't notice. Anyway, it's a nice chance to share any progress I will make in the near future. Any guidance would be appreciated!
  5. So, as I promised, I will write down my current training program. The truth is that I have been off gym for about a month. I work Monday-Friday 8-16:00 and plus I have studying and other priorities in this period of time, which (for me at least) made it hard to combine everything. At the same time I'm looking for another job, so I had to go to interviews and stuff like that. It was a much stressful period, at least till last week. I've been experimenting with food, I tried to do something like a raw food challenge but I broke it both times due to stress and cravings (that time of the month, ladies will get me). Anyway I ended up realizing that we should listen to our bodies and have balance. Eating clean and giving our bodies variety through nutritious food is the best we can do. As far as the food part is concerned, I would very much like your help. So far I've started a plan consisting of 5 meals pretty much like this (I won't write down the amounts, just the combinations so as you can see and help me out with them and the macros): Meal 1 Oats with 1 tbsp of flaxseed, cinnamon and a medium banana Meal 2 2 pieces of fruit (this time around is usually apples) Meal 3 Combination of beans/legumes and rice/buckwheat with some type of greens on the side Post workout 1 scoop of soy protein isolate (I have the vanilla one from myprotein) Meal 4 Same as meal 3 Meal 5 1 scoop of the soy protein along with some nuts or nutbutter (in off-gym days I may have some greens on the side) As far as my training is concerned, I went back on track since this Monday. I am thinking of a 4-day split program till the end of February so as to make time for the rest of my priorities but still keep in touch with the gym. So, day 1 I did chest, arms and cardio, day 2 I did legs and cardio, day 3 I will do shoulders and cardio and day 4 I will do back and cardio. My cardio in the moment is 30' each time post weights. I also have a static bike at home and I do fasted cardio for 30' usually in the weekends or in off-days as I did today. Thanks in advance!
  6. Hello everyone! I'm Elena, I'm from Greece and I'm heading to 26 years old. I have been lifting for about 4 years now with ups and downs, following a "traditional" animal protein diet with meals such as eggs and oats for breakfast and stuff like chicken and rice etc. I once cut off meat from my diet for about 8 months, I always wanted to do it due to ethical reasons. I had no idea about vegetarianism, I didn't even know there was such a thing as veganism! You see, in Greece we are so far behind from stuff like that. Greeks are huge meat and dairy eaters. I "had" to go back to eating meat since my pathologist advised me to, since my blood test were bad back then, although I myself felt great. It was in that time (2013) when I came across veganism. For a person like me who has grown to a country with eating habits that contain meat and dairy, it seemed pretty difficult to follow such a lifestyle. I compromised and I said that if I "have" to eat meat, at least I would follow a diet that fits my gym goals. Weights: my other love! I love how my body and my self confidence have changed through training, it's part of my life. And I do believe that one can achieve great results in combination with a vegan diet. I love all those foods, fruits, veggies, grains, cereals, everything! I just have no idea how this system works. I don't know how to combine foods, which time of the day I should eat more or less of which food group... So here I could use any help given. As far as my training is concerned, I will write everything down later to give you a better idea. My current weight is 58 kgs and I'm 1,66 m tall. My goal is to shred some fat and work on my muscles. Nice to find you all!
  7. I know that someone who wants to build muscle has higher needs in protein than those who don't but I have also seen many people following high carb and moderate protein and fat diet as well. I haven't done any research on that to be honest... I have bought a soy protein isolate from myprotein (since here in Greece we're not so educated on veganism and for those who are interested, they should check and order stuff online) and I used to get one scoop after my workouts. I also started by combining foods like legumes and rice, adding broccoli to my meals... I also LOVE fruits, either fresh or dehydrated. So I would like to see how I could combine everything to make a daily plan that would both suit my preferences and my training goals. I definitely don't believe in the necessity of animal protein in our diet, I'm ahead of that.
  8. Hi, I'm new here as well. I read your post and I just wanted to ask you why do you train so much? I mean 4 hours per gym session are too many. As far as I know, 60-90 minutes maximum for the weight/strength training are optimal and then you usually do your cardio. How many times do you train per week? As for the bloating part, I wish I could tell you something more to help, but I don't really know something that will help you for sure. Just that maybe there are some certain foods that don't work well with your body and you should find them through trial and error.
  9. I will do it soon because it's been a couple of weeks now that I don't go to the gym, I only do some cardio here and there since I have exams for my degree coming up in February and because I'm working on weekdays, I don't have that much time to combine everything. Thank you though!
  10. Hello everyone! My name is Elena, I'm 25 years old, I'm from Greece and I found the forum while googling about vegan bodybuilding. I've been lifting for about 3 years now and it took me a long time to figure out how everything works, from training to nutrition and all that stuff that can be quite messy at every new beginning. I started lifting after going through a phase of 8 months having cut out meat from my diet but still consuming eggs, dairy and fish. I was searching online about vegism and vegetarianism, I couldn't stand the idea of animal cruelty. Unfortunately after some bad blood tests I was pushed by my family to go back to eating meat to up my iron and ferritine levels and I thought that if it is so, I will do it by following a classic bodybuilding diet. Almost 3 years after, I've reached to a point where I don't feel as happy and complete with all that. I've been rejecting meat, dairy, fish and eggs and going for fruits, veggies, legumes, cereals, grains and trying to learn stuff about how to combine my love for fitness and weights with a plant based nutrition and this time do it the right way. I've reached to the conclusion that all that really matters is doing what you love and what makes YOU happy no matter what anybody else thinks and says. I've been told a lot of times that the only way to build muscle and shred fat is by following a traditional bbing diet with animal protein in every meal etc. I don't really believe that it's the only way. I want to believe that 2017 will be a year of change, positivity, health and love. I really want to do the step and I think I'm in the right place! I will search the forum to learn more about vegan bbing and I would really appreciate any help given in this journey! Happy new year to all, nice to find you!
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