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From: Wndy (
Subject: More things to consider
Date: April 14, 2005 at 8:40 pm PST

In Reply to: Re: You "heard" wrong :-> posted by Andrew on April 12, 2005 at 11:46 pm:

You wrote

"I am going to have to re-read this and re-read this"

Well, i wrote that on my 20-rep breathing squat day so I might not have been all that coherent....

You wrote:

"... I am not very good at this and I am trying to implement cooking as much as possible instead of quickly made meals which probably are not the greatest for me ....."

In order to build muscle a body builder needs to know how to use the weights and machines found in a gym. In similar fashion, minimal cooking and nutritional skills are equally important to any aspiring body builder. IMHO, a successful body building program is composed of 40% weight lifting, 40% proper diet, and 20% rest

It takes about 2500 calories to build one pound of muscle. Ideally, these extra calories should be consumed over the course of a week through by introducing 500 extra calories daily over one's basic maintenance calories. In this manner one minimizes the possibility of gaining fat rather than muscle. Of course, continued overeating will cause the calories to be partitioned as fat. Thus one will need to cycle a cutting with a bulking phase.

You need to know how to calculate food values and construct a weekly menu if you want to build size effectively. Body building is as much science of eating as the art of lifting.

As a vegan you need to consider other things. First, you might consider aiming for a slightly higher level of protein intake to make sure you're getting all the amino acids you require for your strength training. I'd aim for 2.0 grams per kilogram of bodyweight. This is not a big deal and can be easily achieved if you know what you're doing.

Fortunately there are number of online tools to help. For example, this site here
will enable you to calculate your current energy (calorie) needs. You can adjust the figure to reflect your desire either to bulk or cut and calculate your daily target caloric intake.

Another good site is here. This site will enable you to specify a ratio of carbs, proteins, and fats and then automatically receive a calculated matching food.

I'd also strongly suggest you consider immediately adding the following books to your library:

The vegetarian way / Virginia and Mark Messina.
Power Eating, Susan M. Kleiner

For recipes and menu skills I suggest Maria Oser and/or Chef Deb on the Soy and Recipe forums respectively. They both have excellent cook books I've found very helpful.

Point is you need to get comfortable around a kitchen and learn how to do food counts. You should have a menu plan covering the entire week with exact portions and food counts. Get a decent scale so you can start weighing your food.

Its important, at least if you're serious. My ex-SO use to think being a vegan was about PBS sandwiches before I evangelized him. He only started making gains when he started being as meticulous about food as i was.

You Wrote

I did hear this though too Much soy is bad for Men since it creates extra unneeded amounts of estrogen, you think you can elaborate on this more if you can

A couple points.

First, its interesting that most of the chorus that routinely trashes soy usually hypes milk (with all the far more dangerous hormonal additives) and hawks hyper consumption of animal flesh.

Secondly, no one suggests making soy products your sole and exclusive source of protein. What famous body builder said moderation in all things? There's little clinical support suggesting that one who gets their protein from a variety of different plant sources including soy is at any significantly higher risk of cancer versus the animal flesh eater.

Thirdly, the verdict's not in regarding soy as either a cancer-preventing, or cancer-curing, agent. Some studies have concluded that the isoflavones in soy tend to disrupt the signaling factors and pathway for certain hormone-dependant cancers. OTOH, other studies have found little or no relationship between soy and the prevention of cancer.

Here's a site which summarizes many of the findings in regard to soy along with references and citations.

Guess that's enuff to keep you busy for a while.


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