Getting Strong Veg Style

[Cynic]

Originally Posted by marygrace

My lower back felt very strained. It wasn't the kind of soreness that usually shows up the day after a workout, it developed only a couple of hours after lifting.

Two possibilities (sorry I'm late on this):

1. Poor form (seems like that was it as evidenced below).
2. Weak lumber, glutes, erector spinae, etc.

A couple of days later, I asked a trainer to demonstrate the lift for me and then watch me do it. She said I shouldn't have been going into so much of a squatting position, and that I should sort of be squeezing my glutes on the lift. When I did it that way, I felt no pain in my lower back, but my hamstrings felt pretty sore for a couple of days.

How low were you going? It's entirely acceptable to go ass to ankles, just don't relax at the bottom. Don't take the load off the muscle, because then the ligaments and cartilage are bearing the load, not something they are suited for.

There is a couple techniques Galya and Mike Robertson turned me onto...

1. Spread the floor. Basically, you are trying to slide your feet apart. This insures the legs are caving in, and the medius get used.
2. Squeeze the glutes. You know this already.

[MightyAl]

I really don't like pea protein. If I could find an unsweetened version of pea I might go for it, but I found the flavoring in the vanilla to be very overpowering

.

Have you checked out Trueprotein.com? You can get the unflavored pea protein there. You can custom blend your proteins too(flavors/sweeteners, etc.). This is where I get my pea protein only I get mine flavored and sweetened with stevia. Trueprotein is a great site and the products are relatively inexpensive. If you're unsure of what to get, you can ask for samples. They're very good about sending samples.

I actually made two versions of the bars yesterday. The first was with applesauce, and since the applesauce already had some sugar in it, I found I didn't need to add anything else. The second batch I made with pureed pumpkin, and added a tablespoon of agave nectar to it. I've never used stevia before, though its something I'm interested in trying out at some point. With my ingredients, the bars aren't too sweet, but I don't mind that. For someone who likes things a little sweeter, I could see only the applesauce or one tbs of agave not being enough.

Oh wow, the pumpkin bars sound really good! I love pumpkin.

I made some bars today and used a combo of pea and rice protein powders. I also substituted almond butter for the peanut butter and added stevia. I actually ended up baking mine for about 15 minutes because I added a bit more water than necessary and the mixture was too moist to shape into balls/bars. They turned out pretty good! Kinda like flat cookies and not too sweet. I can see these becoming my favorite. Next, I might try with pumpkin like you.

If you're interested in trying stevia, here's a neat site where you can buy flavored stevia - SweetLeaf Stevia - Products. I use both the powdered stevia and the flavored.

Alexandra

[marygrace]

How low were you going? It's entirely acceptable to go ass to ankles, just don't relax at the bottom. Don't take the load off the muscle, because then the ligaments and cartilage are bearing the load, not something they are suited for.

I wasn't going quite that low. My thighs are always lower than parallel to the ground, though. I find if I try to go all the way to my ankles, my heels go up. I am assuming this is either a flexibility issue, or I just haven't developed enough strength yet.

Have you checked out Trueprotein.com? You can get the unflavored pea protein there. You can custom blend your proteins too(flavors/sweeteners, etc.). This is where I get my pea protein only I get mine flavored and sweetened with stevia. Trueprotein is a great site and the products are relatively inexpensive. If you're unsure of what to get, you can ask for samples. They're very good about sending samples.

That sounds great, I will definitely check that site out. Thanks for the info!

[marygrace]

Did workout A8 this morning. Wasn't feeling too great to begin with, and the gym was uncomfortably warm because of the crazy weather we are having. But, I stuck it out!

Squats: 1 x 8 @ 95 lbs, 2 x 8 @ 85 lbs

Bent-over rows: 1 x 8 @ 20 lbs, 2 x 8 @ 15 lbs
Pushups: 3 x 8 @ BW

Stepups: 3 x 8 @ 15 lbs, could have maybe done 20 but was feeling pretty out of it by this point
Prone Jackknife: 3 x 15 @ BW

I skipped my HIIT afterwards because I was just to exhausted, but will most likely make it up tomorrow.

Eats for today:
8:30a - oat bran with rice protein powder and almond milk
11a - PWO shake of almond milk and soy protein
12:45p - steamed spinach, roasted cauliflower and chickpeas with pesto sauce (no cheese..)
4p - will have a clif builder bar
6:30p - will have a chickpea cutlet with sauteed chard, spinach, onions, and almonds
9p - will have unsweetened applesauce mixed with rice protein powder and mixed nuts

[climban]

Thanks for visiting my log! Are you Smith squatting too now? I guess for excercises other than back squat I can manage without a rack, but it stays stupid... Somehow the people in my gym don 't want to move freely. Me and my friend are one of the few people deadlifting, besides some girls doing stiff legged deads with sissy weights...

I don 't want to go to another gym. Most gyms in my town are even more commercial than the one I go now and I have an all-in membership, so I go climbing there too (and sometimes take classes or go swimming)...

You 're doing great with the workouts and food! I will try the protein bars again with your modifications, thanks!

[GinnyLou]

Hey there,
I just wanted to say great job on the workouts and I will be watching the food you are posting. I went veg for about a year and then got lazy and uninspired (I hope that doesn't offend) and well, I am inspired again and will be looking for some good protein substitutes.

[MightyAl]

Wasn't feeling too great to begin with, and the gym was uncomfortably warm because of the crazy weather we are having. But, I stuck it out!
Squats: 1 x 8 @ 95 lbs, 2 x 8 @ 85 lbs

I say, pretty good weight you're squatting there for not feeling to great.

Not every day is a high energy day and not every workout is going to be a great one so props to you for listening and respecting your body and skipping the HIIT.

Alexandra


]

[marygrace]

Thanks for visiting my log! Are you Smith squatting too now? I guess for excercises other than back squat I can manage without a rack, but it stays stupid... Somehow the people in my gym don 't want to move freely. Me and my friend are one of the few people deadlifting, besides some girls doing stiff legged deads with sissy weights...

I'm using the Smith to squat right now but don't like it very much! Thanks for stopping by =D

Hey there,
I just wanted to say great job on the workouts and I will be watching the food you are posting. I went veg for about a year and then got lazy and uninspired (I hope that doesn't offend) and well, I am inspired again and will be looking for some good protein substitutes.

Thanks! I'm glad to see that my diet is met with some interest rather than just negativity, since it probably isn't the optimal way to be eating when trying to put on muscle.

I say, pretty good weight you're squatting there for not feeling to great.

Thanks, Alexandra! It's a good amount of weight, but since I'm using the Smith, I'm not sure how the weight would translate when just using the rack. Hopefully I'll be switching gyms soon and will be able to find out!

[Kirjava]

Marygrace, your squat weights are rockin'. Good work.
I bought some rice protein powder and mixed it in my yogurt this morning. I have to say that the texture was very flourish indeed, so you were right on the money with that one. I'm going to buy some soy protein, I think, to put in my daily food things and use the rice powder for baking, etc., like you do.

I don't know what it is about whey but it makes me really congested in my sinuses. I tried to use it for a week and was sneezing and stuffed up all the time. Yucky.

Have yet to make the protein bars....

[stingo]

Have you tried using dumbbells for squatting? It'd at least get you a more natural range of motion than the smith machine.

[marygrace]

I'm going to buy some soy protein, I think, to put in my daily food things and use the rice powder for baking, etc., like you do.

I never thought to use rice powder, or any protein powder, in baking. I guess because I haven't done much baking since I came on this program! The soy protein has a much finer texture and I like it a lot better. I use Whole Foods' brand, usually vanilla because it has less sugar and a lot more protein. I've come to actually look forward to the taste of it.

Have you tried using dumbbells for squatting? It'd at least get you a more natural range of motion than the smith machine.

Luckily, today I joined a new gym! Even though the school gym is free, I realized it just wasn't worth it if I wasn't going to be able to have access to the best resources. Plus it was pretty disgusting, cramped, overcrowded, etc. So I joined a local athletic club that has a huge free weight room with numerous squat racks. I'm super excited to lift there tomorrow!

[stingo]

Sounds like you chose wisely. Sometimes free isn't the best option.

[LWilson212]

Hi MaryGrace-

I just discovered your log! I love you posting your food and that is exciting that you are not tracking calories, but eating instinctively and still seeing results.
I admire your being a vegan. With this latest beef recall and various other things I've read in the past about meat and poultry handling and processing, I always start to feel really guilty and wonder if there is another way.

Congratulations on the new gym!

[marygrace]

Thanks for stopping by, Leah.

That recent beef recall is really crazy! I think an event like that only reinforces the fact that those who choose to eat meat should try their best to seek out natural, organic products.

[DanceDiva]

Hi Mary Grace,
I think your latest avatar is adorable.
Tracey

[Kirjava]

Originally Posted by DanceDiva

Hi Mary Grace,
I think your latest avatar is adorable.
Tracey

Sure is!

[marygrace]

Originally Posted by DanceDiva

Hi Mary Grace,
I think your latest avatar is adorable.
Tracey

That's so sweet, thank you!

And thank you Kirjava, too!