HEY IM A VEGETARIAN, AND WANT TO GAIN MUSCLE AND LOSE BODY FAT, IM IN A FITNESS COMPETITION AND HAVE TO GO THROUGH SOME FITNESS TEST AND WEIGH INS BEFORE I GET THROUGH TO THE FINALS WHICH IS JUN 7TH 2009. AT THE LAST WEIGH IN I WAS 141POUNDS AND 26% BODY FAT AND IM 24 YEARS OLD AND 5'5 AND THAT WAS IN SEPTEMBER.SINCE THEN I HAVE BEEN DOING 30 MINS CARDIO A DAY 5 TIMES A WEEK PLUS WEIGHT TRAINING. CAN SOMEONE PLEASE HELP ME WITH A DIET PLAN AND A EXERCISE, WEIGHT TRAINING AND CARDIO PLAN.PLEASE...I AM A VERY DISCIPLINE AND MOTIVATED PERSON JUST NEED SOME GUIDANCE AND HELP PLEASE!!! THE NEXT WEIGH IN IS DEC 13TH 2008 AND IF I DONT LOSE BODY FAT AND SEEMS FITTER. I WOULD
LOSE POINTS WHICH WOULD AFFECT TOTAL POINTS AT THE SEMI FINALS.... LOOKING FORWARD FOR SOME GOOD ADVISE...THANK U GUYS IN ADVANCE...
PLEASE HELP!!! IN NEED OF HELP FOR FITNESS COMPETITON
Moderators: Boss Man, cassiegose
Well don't do Cardio 5x a week, limit to 2-3 times a week, and keep weights to about 3x a week.
Something lke this would work well.
Day 1 Weights. and Cardio
Day 2. Cardio
Day 3. Weights and (optional Cardio)
Day 4. Day off
Day 5. Weights
Day 6. Cardio
Day 7. Day off
As for the Diet, I would be looking in your case for about 2,000 calories a day.
Breakfast (example). 3 Egg Whites + Yolk, Bowl of Whole-grain Cereal, and a small piece of Fruit, or berries
If you have the Fruit, give it 10-15 minutes to digest, before having anything else, so you don't impede digestion.
Snack (example). small piece of Fruit or Berries, and some Low fat Cheese.
Lunch (example). Portion of Legumes, and Veggies.
Snack (example) Low Fat Cheese, and some a small portion of Cashews
Dinner (example). Mushroom and Veggie Stir-fry with a small portion of Brown or Wild Rice. Could include mini Corn Cobs and / or Peppers in this as well.
Snack (example) Baked Beans on Whole-grain Toast.
Something lke this would work well.
Day 1 Weights. and Cardio
Day 2. Cardio
Day 3. Weights and (optional Cardio)
Day 4. Day off
Day 5. Weights
Day 6. Cardio
Day 7. Day off
As for the Diet, I would be looking in your case for about 2,000 calories a day.
Breakfast (example). 3 Egg Whites + Yolk, Bowl of Whole-grain Cereal, and a small piece of Fruit, or berries
If you have the Fruit, give it 10-15 minutes to digest, before having anything else, so you don't impede digestion.
Snack (example). small piece of Fruit or Berries, and some Low fat Cheese.
Lunch (example). Portion of Legumes, and Veggies.
Snack (example) Low Fat Cheese, and some a small portion of Cashews
Dinner (example). Mushroom and Veggie Stir-fry with a small portion of Brown or Wild Rice. Could include mini Corn Cobs and / or Peppers in this as well.
Snack (example) Baked Beans on Whole-grain Toast.
How many grams of protein do you take in daily?
As a vegetarian it can be difficult to maintain an adequate level of protein intake.
To build muscle mass you need protein (complete protein), so do your reading carefully on your vegetarian diet. (I eat meat and can not advise you on your vegetarian diet.)
P.S.: ALL CAPS MAKES YOU SOUND LIKE YOU ARE SHOUTING ALL THE TIME.
As a vegetarian it can be difficult to maintain an adequate level of protein intake.
To build muscle mass you need protein (complete protein), so do your reading carefully on your vegetarian diet. (I eat meat and can not advise you on your vegetarian diet.)
P.S.: ALL CAPS MAKES YOU SOUND LIKE YOU ARE SHOUTING ALL THE TIME.
Not trying to sound rude here 
, but in truth, you don't necessarily need Complete Protein every meal, the main things you would need would be things liie BCAA Aminos, (Iso-leucine, Leucine, Valine), and a synthesisers like Glutamine, and maybe an Amino like Arginine, to assist with Bloodflow to muscles.
If most incomplete Proteins like most Legumes, Corn and Lentils have those, a Veggie should be okay, as complete Proteins in Vegetarian diets are hard to get in good amounts except from Soybeans, Dairy and Mushrooms, as you could with something like Nuts, but you'd need about 600-700 calories of Nuts ot make it worht your while, and that means having a hell of a lot of good Fat in one sitting.
Complete Protein should be had, but incomplete needn't be forsaken, or risk making the individuals diet very hard to sustain.
, but in truth, you don't necessarily need Complete Protein every meal, the main things you would need would be things liie BCAA Aminos, (Iso-leucine, Leucine, Valine), and a synthesisers like Glutamine, and maybe an Amino like Arginine, to assist with Bloodflow to muscles.If most incomplete Proteins like most Legumes, Corn and Lentils have those, a Veggie should be okay, as complete Proteins in Vegetarian diets are hard to get in good amounts except from Soybeans, Dairy and Mushrooms, as you could with something like Nuts, but you'd need about 600-700 calories of Nuts ot make it worht your while, and that means having a hell of a lot of good Fat in one sitting.
Complete Protein should be had, but incomplete needn't be forsaken, or risk making the individuals diet very hard to sustain.
I am not a nutrition expert, but I believe that you run the risk of cannibalizing muscle mass while dieting. You minimize that loss of mass by maintaining an adequate amount of protein.
The difficulty is how to maintain the level of protein while keeping the caloric count low.
point was that it is probably more difficult to do so while maintaining a vegetarian diet. I guess a lot of egg whites would be in order.
The difficulty is how to maintain the level of protein while keeping the caloric count low.
point was that it is probably more difficult to do so while maintaining a vegetarian diet. I guess a lot of egg whites would be in order.
Thanks
first i want to thank who replied and ur advise was great and helped me to understand certain stuff. What i really need right now is to lower body fat and i know im capable of gaining muscle mass so im not that worried. its just lowering body fay is the issue, im not sure if im doing enough cardio...
P.S i wasnt shouting @ anyone i just like typing with caps on. Im sorry if i had offended anyone in previous post.
P.S i wasnt shouting @ anyone i just like typing with caps on. Im sorry if i had offended anyone in previous post.
ok i do chin ups, rows, lunges, squats,cardio strength training, and weight training. I do need some good leg and glutes exercises cause i find that butt isnt hard enough.also need some good abs exercise i can se some definition but not enough...do u know a good protein powder i can buy to help me with muscle growth??? and what are plyometrics exactly?/
if you're doing lunges heavy enough you'll get a hard one, arse that is...deads are the ultimate glute exercise, start doing them
proper eating defines abs...if you can see them well they're there, we just need to bring them out by dropping
any protein powder will do really, just get a low carb one...i usually get the biggest tub i can get for the cheapest porice without caring what the brand is
plyometrics is jumping...we don't mean like a volleyball player but simply low level stuff that is very demanding search "get off the treadmill and get metabolic" by rachel cosgrove (or something like that) at figure.com
hell read all the stuff there, it's great
ok i do chin ups, rows, lunges, squats,cardio strength training, and weight training. I do need some good leg and glutes exercises cause i find that butt isnt hard enough.also need some good abs exercise i can se some definition but not enough...do u know a good protein powder i can buy to help me with muscle growth??? and what are plyometrics exactly?
plyometrics
high intensity interval training
chin ups
rows
veggies
fruit
solid protein
water
sleep
carb timing
proper eating defines abs...if you can see them well they're there, we just need to bring them out by dropping
any protein powder will do really, just get a low carb one...i usually get the biggest tub i can get for the cheapest porice without caring what the brand is
plyometrics is jumping...we don't mean like a volleyball player but simply low level stuff that is very demanding search "get off the treadmill and get metabolic" by rachel cosgrove (or something like that) at figure.com
hell read all the stuff there, it's great
ok i do chin ups, rows, lunges, squats,cardio strength training, and weight training. I do need some good leg and glutes exercises cause i find that butt isnt hard enough.also need some good abs exercise i can se some definition but not enough...do u know a good protein powder i can buy to help me with muscle growth??? and what are plyometrics exactly?
plyometrics
high intensity interval training
chin ups
rows
veggies
fruit
solid protein
water
sleep
carb timing
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Thank everyone!!
just want to take this time out to say thanks to everyone for they help.but i have one more question.. how much cardio do u guys think i should be doing a day to lower body fat?? and what are the best machines in the gym for doing so?
Re: Thank everyone!!
The "best" equipment is the one you enjoy using the most. It could be a treadmill, elliptical trainer, rowing machine or bicycle. All of these will elevate your pulse rate. The elliptical trainer (which I have never used) is reputed to be very low impact/no impact; the bicycle too. The rowing machine is low impact and involves many muscle groups and will elevate your pulse rate easily. The treadmill allows you to walk, jog or run.mychai19 wrote:just want to take this time out to say thanks to everyone for they help.but i have one more question.. how much cardio do u guys think i should be doing a day to lower body fat?? and what are the best machines in the gym for doing so?
So try them all and choose the one you like best.
You only need about 2-3 30 minutes session a week of Cardio.
If you do any Cardio sessions ater weights, don't pick machines that have a heavy impact on the muscles you just trained.
So for things like Legs, do Exercise Bike.
For Upper body, do stuff like Exercise Bike or Treadmill, that don't require any Arm action
This should hopefully reduce further impact on muscles you trained helping with recovery.
If you do any Cardio on non-weights days, then use what you like.
If you do any Cardio sessions ater weights, don't pick machines that have a heavy impact on the muscles you just trained.
So for things like Legs, do Exercise Bike.
For Upper body, do stuff like Exercise Bike or Treadmill, that don't require any Arm action
This should hopefully reduce further impact on muscles you trained helping with recovery.
If you do any Cardio on non-weights days, then use what you like.
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
I agree... the best machines are the ones you enjoy doing... however if you continually jump on the elliptical day after day your body is going to adjust to that machine and you will eventually stop seeing progress. For best results... I believe in constantly switching up the cardio routine to ensure that you're body isn't becoming too efficient and burning less calories during the workout. I'm constantly alternating between the treadmill, bike, rowing machine, elliptical, and stairs (when the weathers nice) to ensure that body is constantly being "shocked" by workouts. Hope this helps. :)