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Alan182

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  1. Haha. I've learned most of it from mates who are powerlifters and gym people along the way. Noob to the whole veg gym life though. Still struggling a bit to hit the 180g mark on protein. I'll get there eventually. I used this whole week to test out my strengths and weaknesses on a proper controlled veg diet and lifting program. Felt pretty good no major feels. Only day I felt a bit weaker was my favourite day, leg day Sticking with Push, Pull, Legs, rest/cardio, repeat. Official day one starts tomorrow. Push day - Flat Bench Barbell, Military Press, Incline DB press, Side lateral raises, Dips, Rope Pushdowns Pull day - Deadlift, BB Rows or Pen rows, Cleans, Pullups Leg day - Squats/ Front Squats, Leg Press, Leg extensions, Lunges, Calf raises( seated and standing)
  2. Hey all. Still pretty new to the whole veg life style, current vegetarian for approximately 8months, will eventually become vegan in the next coming months. Long story short, fell off the workout band wagon for while due to life and work, now with the new lifestyle aiming to get back to where I was a few months ago. Previous workout schedule consisted mainly of strength training but now am mixing it up a bit. Current stats: Weight 185lbs/184kg, Height: 5'11. Maxes unfortunately have dropped a lot. Squat 1 RPM - 140kg Bench 1 RPM - 90kg Deadlift 1 RPM - 150kg Overhead Press 1 RPM - 60kg Clean - 1 RPM - 70kg Goals - Currently cutting. Aiming for the weight of 163lbs. The last cut I did, a really while ago, I ended up being the strongest at that weight level. Goal end date: November 30th, 2014. During this time I wish to increase my lifts, perfect my form as well as get my cardio to increase a lot. I wish to pursue a bit of cross fit at the end of the year, hence increasing my cardio and technique. This will be the base of my diet for the next couple of months. I will chop and change from day to day and will increase calories based on how I'm feeling over the next few weeks. Meal 1 - 200ml Soy Milk - Cals-70, Pro-6.2g, Fat-0.2g, Carbs-10.4g 100g Sultana Bran - Cals-337, Pro-9.5g, Fat-1.7g, Carbs-62.9g 150g Banana - Cals - 135, Pro-2.6g, Fat - 0.2g, Carbs - 29.7g 1 Scoop Metamucil Fibre Multi vitamin Meal 2 - 100g Brown Rice - Cals-356, Pro-7.6g, Fat-2.6g, Carbs-72.5g Protein Shake(2scoops) - Cals-254, Pro-48g, Fat-3g, Carbs-8g 150g Tomato - Cals-27, Pro-1.5g, Fat-0.2g, Carbs-3.6g 150g Cucumber - Cals-18g, Pro-0.6g, Fat-0.2g, Carbs-3.2g 250g Strawberries - Cals-65, Pro-1.8g, Fat-0.5g, Carbs-9.8g Meal 3 - Before Workout session. 150g Apple - Cals-74, Pro-0.5g, Fat-0g, Carbs-15.9g 1 scoop BCAA shake Meal 4 - Protein Shake(2scoops) - Cals-254, Pro-48g, Fat-3g, Carbs-8g 100g Brown Rice - Cals-356, Pro-7.6g, Fat-2.6g, Carbs-72.5g 100g Black Beans - Cals - 353, Pro - 21g, Fat - 1.5g, Carbs - 62g 150g Tomato - Cals-27, Pro-1.5g, Fat-0.2g, Carbs-3.6g Totals - Cals - 2326 Pro- 156.4g, Fat - 15.9g, Carbs - 362.1g Workout - Changes will happen. Will mainly be a push, pull, legs split. Full details will come over the next few days as I workout what I will be doing. Look forward to following every bodies workout logs as well!
  3. Hi, Check out IIFYM. If it fits your macros. You will find a ton of information about how to count your calorie requirements, deductions etc. A simple way is to use this site, if it has not already been posted before - http://www.freedieting.com/tools/calorie_calculator.htm Throw in your details and you will get a number for cutting/bulking or maintaining. Now as you probably already know some calculators are not always right. It does not take it the metabolism rate of people and to some hard exercise would be different to another. Once you receive these numbers stay on top of them for a week or two and see what happens to your body. It's always trial and error with dieting. No one is the same. Basic Macros = 1 gram of fat = 9 calories 1 gram of pro = 4 calories 1 gram of carbs - 4 calories We'll use my body weight as an example. I am 80kg/176lbs. My weight to cut according to the calculator is 2108 calories. A rule of thumb for protein is 1-1.2g of protein per pound of bodyweight. So 176lbsx1.2g = 211.2g So 211.2g of protein x 4calories = 844.8cals for Protein. A rule of thumb for fat is a minimum of 0.5g per pound of bodyweight. So 176lbsx0.5g = 88g So 88g of fat x 9calories = 792 calories. Ok so now you have 792calories of fat and 844.8calores of protein. Add them together you get 1636,8 calories. Remember I have 2108 calories to cut with. 2108 (total) - 1636.8 (pro+fat) = 471.2 calories left over. Those left over calories would be your carbs. So 471.2 devinde by 4 calories = 117.8g of carbs. So my end totals add up to - Calories 2108, Protein: 211.2g, Fat:88g, Carbs:117.8g. That's what I need to cut each week. Also I recommend as I have been told to have 10-14g of fibre per 1000 calories. Sorry if it's a bit rushed its very late here and I have work in the morning I'm sure you will find great info from a lot of people on this forum. I've just stuck to this formula as many people I know have and it;s worked wonders.
  4. Alan182

    Hey all!

    Hey all! Located in Australia, currently powerlifting with a side of bodybuilding Taking the cross into cross fit as well continuing powerlifting. Became a vegetarian about 8 months ago. Now looking to take the step to becoming a vegan. Diet currently consists of fruits and veggies, protein source mainly came from a lot of eggs and Chobani yogurt. My main issue is finding a type of protein source that could where I could hit up to 180g of protein or more without having to take out carb calories. Currently trying to loose about 8kg and without loosing a whole lot of strength Oh an also anyone know any great lifting belts that are not leather? Look forward for future chats!
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