Gary
Bodybuilder, Fitness instructor/Personal trainer and nutritional adviser
I turned Vegan in October 2003 because of animal abuse and the health benefits that go with being Vegan. I’ve been the fitness industry since 1997 and in that time as a fitness instructor/personal trainer I’ve see a lot of new and experienced bodybuilder doing exercises with incorrect technique and posture so here a few tips to get you started or to improve what you are already doing:
1. Improve posture, core and joint stability and learn
how to breathe correctly.
2. Never sacrifice technique for weight, only on last set. But don’t go
mad and try to lift a weight that's too heavy (1-3 kg heavier on last
set only).
3. Remember to breath out on the effort.
4. Always have a training partner, someone you can trust when it comes
to spotting and to encourage / push you.
5. Make sure you and your training partner know how to spot correctly
(Most injuries are caused by spotters who don’t now what they are
doing).
When training you only need to do 10 minutes warm up on
a stationary bike, you only need to do the weight side of the session
for 1 hour or under as training for longer than this depletes your
body’s natural growth hormone. Do no more than 2 muscle groups in one
session. Only 6-8 reps per set with only 20 sets for the whole workout
e.g.
• Chest press- 4 sets of 6-8 reps.
• Incline chest press- 4 sets of 6-8 reps.
• Fly’s- 4 sets of 6-8 reps.
• Bicep curl- 4 sets of 6-8 reps.
• Hammer curl- 4 sets of 6-8 reps.
• This totals 20 sets.
For a cool down 5 minutes walking on a treadmill
followed by stretching out the 2 muscle groups you have trainer. This is
important because if you don’t stretch the muscle gets short and tight
which will lead to injury. Rest is also very important so for every 2
days of training have 1 day off and don’t train on weekend
e.g.
• Monday — Chest and Biceps.
• Tuesday — Legs.
• Wednesday — OFF.
• Thursday — Shoulders and triceps.
• Friday — Back.
• Saturday and Sunday — OFF.
The programme above is the same one that James and I follow and please remember that this programme will make you bigger; cutting up is something very different. I also recommend you eat a high protein Vegan diet.
Please note that before undertake any programme you need to get your doctors consent to do so and that Gary Marsh can not be held responsible for any injuries caused by you following this programme.
To find out who my training partner is, look out for James Gold on this site and if you would like any more information about nutrition or training please contact me via Vegan Bodybuilding & I'll get back to you.
Diet
|
Breakfast (8am) |
Snack (11am) | Lunch (2pm) | Snack (5pm) | Dinner (8pm) | Snack (11pm) | |
| Mon |
Fruit Smoothie, 1 slice of toast
|
1 x flapjack with dates & walnuts 1 pint of water
|
Small salad with almonds, soya milk
|
2 x fruit, protein shake
|
Pasta (small plate)
|
Small bit of soya icecream with raisins & coconut
|
| Tues |
Protien shake & toasted teacake
|
2 x fruit & rice milk
|
2 x salad sandwich, soya milk
|
2 x fruit with almond & walnut, soya milk
|
3 x soya rashers in a roll & pint of water
|
fruit smoothie
|
| Wed |
Fruit salad, pure orange juice
|
2 x fruit & rice milk
|
Houmous & corncrispy bread, 1 pint of water
|
soya cheese in sandwich & soya milk
|
Vegetable smoothie
|
2 x soya yoghurt
|
| Thurs |
Toast with marmalade, Rice milk
|
1 x apricot flapjack, 1 soya milk
|
Fruit salad & grapefruit
|
1 pint of water 2 x fruit
|
2 x rolls with soya cheating beef, 1 pint of water
|
Fruit smoothie
|
| Fri |
Cereals with Soya milk & black coffee (decafe)
|
vegetable smoothie
|
Soft soya cheese & corncrispy bread, soya milk
|
2 x fruit & soya milk
|
soya mince with peppers, mixed beans & rice milk
|
2 x soya yoghurt
|
| Sat |
2 x slices of toast + green tea, 2 x soya yoghurts
|
1 slice of fruit cake & soya milk
|
Small salad with almonds & walnuts
|
Fruit smoothie
|
Pizza (home made) & soya milk
|
NONE
|
| Sun |
Fruit salad & pineapple juice
|
NONE
|
Nut roast with mixed veggies (roasted), soya milk
|
NONE
|
Salad & fruit smoothie
|
Fruit Salad
|
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