maybenot Posted January 17, 2013 Share Posted January 17, 2013 (edited) Hello to everyone. I've been lurking around for a while now and I finally decided to introduce myself and start a log. First of all a little introduction: I'm from Brazil, vegan for 6 years, 27 years old male.I'm coming from a strict sedentary regimen in the past 2 years. Late november-2012 I decided to change that and started by changing my diet and creating some space in my day for workouts I started working out last monday(jan-14-2013) so I'll try to keep a log on what I eat and my training schedule.My current plan is to bulk up and gain some muscles, I'm a skinny guy with some gut fat.Current biometrics:height: 173 cm (5'8")weight: 64.25 kg (141.64lbs) - I always weigh myself first thing in the morningbiceps: 30 cm ( 11.81 inches ) - cold and relaxed, flexed 90º degree Workout Plan:AB training - 5 days a week - A: chest, shoulders, triceps - B: biceps, back, legsSome light cardio on SundaysNoob plan, following what the instructor at the gym planned for meMeal Plan:2600 kcalProtein - 170g (0.37 lbs)Carbs - 340g (0.75 lbs)Fat - 64.5g (0.14 lbs)Water - 3L (101 ounces)Generally I plan the day before what I'm going to eat, and if I missed some calories during the day I eat 1 hour before my sleep. I'm adjusting the calories by weighing myself everyday, since I'm new to this. As for the title, I'm a Godzilla fan and it keeps me motivated to try to achieve some godzilla strength =)I'll try to update everyday before my sleep, any help is greatly welcome(even if it is to correct some of my english), thanks =) Edited July 5, 2013 by maybenot Link to comment Share on other sites More sharing options...
PoPe Posted January 17, 2013 Share Posted January 17, 2013 this is what plays when you walk into the gym xD my initial advise for you would be make sure you hit your legs hard, squats/deadlifts, they are good for gaining muscle and a good trigger for growth hormone good luck with all of it Link to comment Share on other sites More sharing options...
maybenot Posted January 17, 2013 Author Share Posted January 17, 2013 Thanks for the support =) I'm following your log for inspiration, you've got some nice strength Link to comment Share on other sites More sharing options...
maybenot Posted January 18, 2013 Author Share Posted January 18, 2013 Diary:Today I had some trouble sleeping, probably due to the increase in my daily k calories. Even with problems to sleep I managed to get 7 hours of quality sleep.Eating 2600 kcal is still hard on my last meal of the day, i guess this will only be like this in this start.I`m still lifting pretty light weights but I try to go to the limit, I was always skinny so I think that, in order to gain some mass, I gotta train harder. Meals:#1 - Soy Protein Shake with Dextrose - 175kcal - 25g protein - 20g carbs - 1g fats#2 - Rice(50g measured raw), TVP(50g measured raw), green salad with tomatoes, Olive oil extra virgin(30g) - 586kcal - 28.8g protein - 53g carbs - 28g fats## - Deva Multivitamin after meal #2#3 - Oats with banana and cinammon - 300kcal - 9.7g proteins - 60g carbs - 4g fats#4 - Pre-workout - Soy Protein Shake with Dextrose - 175kcal - 25g protein - 20g carbs - 1g fats#5 - Post-workout - Soy Protein Shake with Dextrose - 283kcal - 33g protein - 40g carbs - 1.4g fats#6 - Rice(50g measured raw), TVP(50g measured raw), black beans(130g measured cooked), Olive oil extra virgin(15g) - 819kcal - 60g protein - 138g carbs - 2.8g fats#7 - 1 apple - 116kcal - 0.5g protein - 30.8g carbs - 0.4g fats Total achieved:2615kcal180g protein364g carbs59g fats3.4 liters of water The numbers in the meals are a little mixed up, but the totals estimates are correct. Exercises:B: biceps, back, legs Link to comment Share on other sites More sharing options...
PoPe Posted January 18, 2013 Share Posted January 18, 2013 more fruit Link to comment Share on other sites More sharing options...
maybenot Posted January 18, 2013 Author Share Posted January 18, 2013 more fruit I'm trying to eat less dextrose and more fruit already, but dextrose is something which I can prepare 'on the run' with some protein powder, much more simple.Normally I eat 3 bananas and one different fruit everyday.( I love bananas ) Link to comment Share on other sites More sharing options...
maybenot Posted January 19, 2013 Author Share Posted January 19, 2013 Diary:Nice day. Lots of energy! Meals:- Tired today, I will jsut post a pic of my lunch and the totals =)A nice, complete, three colored salad with rice, seitan(gluten), whole grain vegan pizza and some olives. Total achieved:2645kcal202g protein340g carbs63g fats3.5 liters of water Exercises:A: chest, shoulders, triceps, abs GODZILLA !!!!! Link to comment Share on other sites More sharing options...
maybenot Posted January 20, 2013 Author Share Posted January 20, 2013 Diary:Rest day, lots of sleep and eating - fun day overall =D. Some minor weight gain. Biometrics:Weight: 65.1kg (143.5 lbs) Link to comment Share on other sites More sharing options...
C.O. Posted January 21, 2013 Share Posted January 21, 2013 Love the godzilla, the meal plans, and the food pics. Thanks for sharing with us here! -Dylan Link to comment Share on other sites More sharing options...
maybenot Posted January 21, 2013 Author Share Posted January 21, 2013 Thanks for the support =) I'm trying to follow PoPe's suggestion to eat more fruits and stop using dextrose. My plan is to use only fruits, but when I'm at work I am unable to mix the protein powder with fruits, so the dextrose comes handy in this case.I recently bought some flavored Sunwarrior(currently I'm taking unflavored isolate soy protein) so I can just shake the protein and take it 'alone' and eat the fruit separately. Apart from that I'm also seeking highly proteic vegan food options, so far I'm sticking to seitan, TVP and Tofu. Link to comment Share on other sites More sharing options...
PoPe Posted January 21, 2013 Share Posted January 21, 2013 if your up for more pope suggestions, i'd recommend loads more green leafy veg, and some kind of hemp product and spirulina. what's more important than "getting enough protein" to grow, is to have a body that can efficiently assimilate what you put in it. you probably don't need as much protein as your currently taking, but alkalizing your body with the green stuff will help with everything in general not just muscle growth keep stretching Link to comment Share on other sites More sharing options...
maybenot Posted January 21, 2013 Author Share Posted January 21, 2013 PoPe Thanks for the suggestion!!!Actually I eat green leaves, but I generally dont log them. I eat about 200grams of spinach/kale/some other dark green leaf, do you think I should eat more? Hemp produts in Brazil are non existent, and importing is expensive, what would be the beneficts to my health? This month I already bought SunWarrior Protein and Spirulina is my next target =) Link to comment Share on other sites More sharing options...
PoPe Posted January 21, 2013 Share Posted January 21, 2013 yaa that's cool, kale and spinach are my favourites. im no nutrition expert, but i know plenty of fruit and veg and your on to a winner i'll leave the quantity up to you, i would just keep it in balance with everything else well if my info serves me correct, hemp has a near enough complete package of essential fatty acids and amino acids. YEAH BUDDY!!! Link to comment Share on other sites More sharing options...
maybenot Posted January 22, 2013 Author Share Posted January 22, 2013 PoPe, your input is deeply appreciated, you are always welcome here! Thanks for all the good info for a newbie =DFatty acids I`m getting from seeds, nuts and olives and complete package of essential aminoacids from Quinoa, but when I get the chance I`ll look for some hemp based product. The only supplements I`m taking right now are the protein isolates(soy based now, moving on to Sunwarrior afterwards), dextrose to add a little flavor to the protein and a daily Deva multivitamin, just to make sure I didn't miss anything during the day. The rest is all vegs(a lot) and not a lot of fruits ( always 3 bananas and some other fruit ). Link to comment Share on other sites More sharing options...
maybenot Posted January 22, 2013 Author Share Posted January 22, 2013 Diary:Woke up with lots of energy after two days of pure rest. Diet is going ok, didn`t could calories and macros today, but I think I reached all of them.Today my main meal was Quinoa + Carrots + TVP, delicious and proteic =) Exercises:B: biceps, back, legs + abs Link to comment Share on other sites More sharing options...
Amethyst8 Posted January 22, 2013 Share Posted January 22, 2013 Go go Godzilla! Link to comment Share on other sites More sharing options...
maybenot Posted January 22, 2013 Author Share Posted January 22, 2013 Go go Godzilla! Oh yeah!That`s workout music! http://www.youtube.com/watch?v=ln8-Y-fIbqM Link to comment Share on other sites More sharing options...
Amethyst8 Posted January 22, 2013 Share Posted January 22, 2013 Go go Godzilla!Oh yeah!That`s workout music! Heck yes!!! I have that CD. Good jams. Link to comment Share on other sites More sharing options...
maybenot Posted January 23, 2013 Author Share Posted January 23, 2013 When I was in shape(16 years old) this was my favorite song to workout =) Godzilla fan since then(today i`m 27 and not in shape lol). Link to comment Share on other sites More sharing options...
maybenot Posted January 23, 2013 Author Share Posted January 23, 2013 Diary:Woke up with a sore throat and a light fever, not a good way of starting the day. To avoid the cold from the air conditioning I called in sick to work and managed to get rid of the fever by staying in bed. By 7pm I was feeling good enough to hit the gym =)Felt pretty weak by the end, but I managed to do all the sets and reps without lowering the weights. Meals:- Lots of rice, quinoa and TVP- Oats with banana, cinnamon and some flavorless soy protein isolate . Total achieved:2672kcal163g protein367g carbs70g fats2.5 liters of water Exercises:A: chest, shoulders, triceps, abs Link to comment Share on other sites More sharing options...
mrbear666 Posted January 23, 2013 Share Posted January 23, 2013 its crazy people all over the world have been ill this week that post here! good job gettin to the gym tho! Link to comment Share on other sites More sharing options...
PoPe Posted January 23, 2013 Share Posted January 23, 2013 hey you wanna give us a sample of some weight so we can see your progress i blame you gettin ill kuz u dont eat much fruit, especially citrus (lemon, grapefruit, ORANGE etc) Link to comment Share on other sites More sharing options...
maybenot Posted January 23, 2013 Author Share Posted January 23, 2013 (edited) sore throat caused fever... Edited April 11, 2013 by maybenot Link to comment Share on other sites More sharing options...
PoPe Posted January 23, 2013 Share Posted January 23, 2013 "..it's not what we have done to break it, it's what we haven't done to fix it.." PoPeraw plants FTW, side effect = amazing health Link to comment Share on other sites More sharing options...
maybenot Posted January 24, 2013 Author Share Posted January 24, 2013 Diary:As I said previously, I`m still with a sore throat and a light fever. My body feels incredibly lazy, that didn't stop me from going to the gym yesterday but today I decided not to go today and compensate by going Saturday morning. I tried to go to work, but asked to leave early as I wasn't feeling well. I deeply appreciate all input here, specially PoPe's. Man, I will try my best to eat large amounts of fruits and incorporate a green smoothie(powered by oranges, banana, kale and broccoli) in my breakfast. Just trying to figure out a nice recipe. Tomorrow I will call in sick again and rest to hit the gym by 8pm. So that's it, just my thoughts today. Thanks guys =) Link to comment Share on other sites More sharing options...
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