Hardcore thought of the day

TO BE OR NOT TO BE…. YOU FILL IN THE REST!!!! MAKE A DECISION AND FOLLOW THROUGH…. VERY SIMPLE…. NO EXCUSES!!!

Vegan diet plans for bodybuilders & Iron Mikes vegan weight gain shake.

I am not a vegan but the thought of doing a vegan day here and there has crossed my mind a few times. I feel that if done properly one can greatly benefit from purging meat from their diet maybe once or twice a month. Doing a little research on the web will find you quite a lot of useful information so you can find a way to meet your caloric and macro nutrient needs. I have been learning about plants & veggies that contain estrogen or what is called phyto estrogens and the research is sometimes contradictory. I feel that over consumption of phytoestrogens and isoflavins can possibly increase your estrogen over a period of time. If you eat certain plants that contain these isoflavins intermittently, I think that there should be no real effect on hormone levels. Of course that’s my opinion and I am not a doctor so don’t hold me to anything.

True vegans will avoid all products of animal origin, so an adequate bodybuilding diet is really difficult. For a vegan bodybuilder, a strict regimen will need to be followed, especially to ensure that a varied diet is still consumed. Remember also that many quality supplements are derived from animal products, for example creatine, whey protein and meal replacement powders (MRPs), so you will have to avoid these. If you are in doubt about any product, check with the manufacturer.

Other great protein sources which vegetarians and vegans can enjoy are mixed beans, baked beans, hummus, tofu, quorn, textured vegetable protein (TVP), organic soy (avoid regular soy due to pesticides), coconut, oat and rice/almond milk, and many more. Often these products do have a reasonable carbohydrate content too, useful for gaining weight, and are low in fat. Vegans would be wise to include seaweed or a vitamin B12 supplement daily, as without animal products their diets may be insufficient in vitamin B12.

 

Plan 1: Example menu plan for a vegetarian wishing to gain quality weight.Note; If you are looking for true vegan be careful because I included things like whey protein,skim milk and yogurt.

Time Food Protein
Wake 7:30 am
7:30 1 scoop whey,soy or rice protein in water (note;whey is not vegan) 20g
8:00 breakfast large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g
2 slices wholemeal bread toasted + olive oil spread
½ portion weight gain drink with water and multidextrose powder 22g
100ml orange juice + 1 tblsp olive oil or flax seed oil
10:30 ½ portion weight gain drink(Find something vegan OR See IRON SHAKE BELOW) with skimmed milk 27g
fruit
12:30  ½ scoop whey protein in water 10g
Low fat cottage cheese (100g) 12g
or soy or rice cheese (80g) 15g
4 slices wholemeal bread + olive oil spread
salad
low fat yogurt 7g
3:00 Full portion MRP made in half water + half skimmed milk 48g
fruit
5:00 ½ portion weight gain drink with skimmed milk and multidextrose powder 27g
TRAIN
6:30
(after training)
2 scoops whey protein in water 40g
7:30 Quorn burger (150g) 18g
Baked beans (150g) 8g
Reduced fat cheese (50g) 14g
either 2 medium jacket potatoes
or 200g boiled brown rice
or 350g boiled wholewheat pasta
vegetables
low fat yoghurt 7g
10:00 ½ portion weight gain drink with skimmed milk 25g
11:30 1 scoop whey protein in skimmed milk 25g
11:30 – BED
Total Protein 340g
English: Vegan Pumpkin Seed-Crusted Lentil Pat...

English: Vegan Pumpkin Seed-Crusted Lentil Patties with Roasted Garlic Mashed Potatoes and Salad (Photo credit: Wikipedia)

Plan 2: Example menu plan for a vegan bodybuilder wishing to gain quality weight.

Time Food Protein
Wake 7:30 am
7:30 1 scoop isolated soy protein in water 20g
8:00 breakfast large bowl wholewheat breakfast cereal with 1/2 pint soy milk + sugar 9g
2 slices wholemeal bread toasted + olive oil spread
1 scoop isolated soy protein with ½ pint oat/coconut/rice milk and multidextrose powder 26g
100ml orange juice + 1 tblsp olive oil
10:30 1 scoop isolated soy protein with ½ pint oat/coconut/rice milk and multidextrose powder 26g
fruit
12:30 ½ scoop isolated soy protein in water 10g
Hummus (200g) 15g
Mixed beans (200g) & salad 15g
4 slices wholemeal bread + olive oil spread
Soy yogurt (150g) 7g
3:00 2 scoops isolated soy or rice protein with ½ pint oat/coconut/rice milk and multidextrose powder 46g
fruit
5:00 1 scoop isolated soy or rice protein with ½ pint oat/coconut/rice milk and multidextrose powder 26g
TRAIN
6:30
(after training)
2 scoops isolated soy or rice protein in water 40g
7:30 Bean/soya burger (150g) 18g
Baked beans (150g) + tofu mince (100g) 16g
either 2 medium jacket potatoes
or 200g boiled brown rice
or 350g boiled wholewheat pasta
vegetables
soy yogurt 7g
10:00 1 scoop isolated soy or rice protein with ½ pint oat/coconut/rice milk and multidextrose powder 26g
11:30 1 scoop isolated soy or rice protein in water 20g
11:30 – BED
Total Protein 327g

*MRP stands for meal replacement powder.

IMPORTANT – remember both plans are merely a guide and must not be stuck to rigidly. You must eat a variety of different protein sources, complex carbohydrates and fruit and vegetables every day, and drink plenty of water. If you are still not gaining sufficient weight, increase portion sizes of protein and carbohydrate foods; if you are starting to hold a little body fat, reduce portion sizes of carbohydrate foods slightly. A little bit of junk food now and again will do no harm.

Iron Vegan Weight Gain Shake (Mike Tysons recipe)

700+ calories.

Ingredients              Calories

1 banana                                105

1 cup of almond, soy, hemp or coconut milk          160

2 tblsp of almond, or peanut butter          180

1/2 cup of raw pumpkin seeds           190

3 tblsp of unsweetened, unsulfured coconut flakes    100

1 cup of fruit of choice fresh or frozen (peaches, blue berries, strawberries)  80

2 tblsp of wheatgrass powder      70

small piece of fresh ginger

filtered  water

1/4 cup of honey*, agave nectar or molasses   50-80

Steps:

fill powerful blender about half way with water

drop in all ingredients and blend till smooth

makes about 32 oz

lasts about 6 -8 hrs refrigerated

The Wheatgrass will make it green and it’s really tasty and filling!

Great Before or After you workout….Drink up & train!

Hardcore thought of the day

THINK GOOD THOUGHTS AND GOOD THINGS WILL FOLLOW!!!!

I miss you

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This here is a bad ass little bridge that I ride over when I go mountain biking. The Six Mile Run reservation area has some extremly fun and wicked trails to sink your teeth into and there are plenty more bridges such as this one. There is a whole group of people that volunteer and take care of the trails and make the bridges !

Ride it! You’ll like it!

 

Fire Science 101. Manpower and more.

Fire can travel in any direction. Up , sideways or even down in what is known as “drop down fire”.  In the business of firefighting you have to understand how fire travels and the type of building that it is traveling in.

There are 5 different building types that we study. The one in the pic is called Type III Ordinary. When you have a fire in this type of building you have to call in multiple alarms and begin several operations immediately.  You need at least two engine companies to join up and get a hose line to the seat of the fire. You need two ladder companies (another term is truck company) , one to go to the fire floor and one to go to the floor above to conduct search & rescue,forcible entry and ventilation. You then need another truck company to go to the roof to conduct topside ventilation, the hole in the roof of this pic was done by truck companies. Chances are pretty good that more than one truck crew opened up that hole because the first company would have exhausted themselves during the process.

Outside of departments in your bigger cities or towns most fire departments are drastically under manned if they were to encounter a fire in this kind of building. Some departments have three men including their captain!  This simply is not enough manpower to fulfill the 3 Fireground Priorities of life safety,incident stabilization and property conservation. Quite simply, if a life hazard presents itself this three man team will be wholly committed to rescue while the other necessary  functions will have to be put on hold. By the time they complete the rescue the team is wiped out tired and the fire has doubled in size!

This could mean total loss of property and the loss of the occupants personal possessions. Also , if this three man team is searching for and rescuing victims then they are not keeping the fire at check which can lead to firefighter entrapment……not good as you can imagine.

If you see a lot of firemen at a fire there is a real good reason.

I work on a department where we can use aggressive interior attack to fulfill the 3 fire ground priorities. The reason why we can do this is because we have the manpower. We have enough personnel hitting the fire that we can perform rescue, protect exposures, locate ,confine, extinguish, horizontal & vertical ventilation, overhaul, provide ladders to windows and roof, shut down the electric and gas, and perform triage,treatment and transport of any victims or injured firefighters. We know that reinforcements are coming so we can push hard against rapid fire spread and the results are nothing more than stellar!

We have managed to keep buildings standing and easily repaired ,allowing families to go back home sooner than later. And of course we have helped people out of dangerous life threatening conditions and not to mention a few pets too.

I’m not one for stories but I’ll tell this one.

We had a late night fire in a motor lodge on the highway. When we arrived there was a good fire condition with thick black smoke billowing out the front door of the motel room. Now this is not a complicated fire for anyone at all. Just hit the fire from the doorway and you are done. But here is the key… Because of the proper staffing of manpower we made the quick attack and actually saved a lot of these people’s possessions. They were actually living in that room and everything they owned was in there. So the stuff we saved was very important to them. The thing that I will never forget is how sad the woman was just sitting there. I saw one of the senior guys go over to her and speak with her. He then reached into his own pocket and handed her some money. Hopefully that helped them during that trying time.

When it comes to protecting your families and your home  the fire service is by far one of your more valuable assets. If you live in a small community where they have 3 or 4 guys on the job you may want to speak to the mayor or town council to see if this is adequate protection.

Remember to put CO and smoke detectors in your home and check them to make sure they work at least once a month and keep new batteries in them! Also keep 2 or 3 extinguishers on hand and know how to use them.

Related articles

Joe Weider (November 29, 1919 – March 23, 2013)

Joe Weider lived to 93 years old and according to what I read about him , he lived a very productive and event filled life. He Co-founded the International Federation of  Body Builders (IFBB) and published magazines and created Mr. and Ms. Olympia as well as his own line of popular supplements. He also raised a family sand many people loved him.

Clearly he followed his passion throughout his entire life and he chose a healthy lifestyle, I’m betting that’s why he lived to 93 . He did good for the community and he will be missed.

 

 

Hardcore thought of the day

 HARDCORE THOUGHT OF THE DAY!!!! THE NEED TO TUNE OUT!!!!

IF YOU EVER WANT TO DO ANYTHING FULL SPEED TUNE OUT! BY THIS I MEAN TURN OFF THE ELECTRONICS, THE COMPLAINING, THE EXCUSES! ITS VERY NOISY OUT IN THE WORLD AND YOU REALLY NEED TO TUNE OUT…. SHARPEN YOUR MIND!!!! GROW SOME MOMENTUM!!!! RENEW YOURSELF!!!! THESE ARE SOME OF THE TOOLS YOU WILL NEED TO ATTAIN YOUR GOALS…. ONCE YOU DO THIS AND THINGS START ROLLING YOU WILL NEVER LOOK BACK…. LEAD!!!! 

Kale Chips

0116131627 Heres two trays of kale spread out on trays to be dry roasted in the oven. With salt and pepper on top this is a great healthy snack to chomp down on. These two trays won’t even make it to the next day.

Hardcore thought of the day.

ANTICIPATION FOR ME IS TOMORROWS WORKOUT!!!! I CAN’T WAIT TO SQUARE OFF WITH THE WEIGHTS…. THE FEELING OF PLANNING SOMETHING OUT FOR THE SHEER ENJOYMENT OF IT…. YOU GET IN THERE AND JUST GO…. ITS YOU AND THE STEEL …. NO CLOCKS!!!! NO TRAFFIC…. NOTHING!!!! JUST LOTS OF ANTICIPATION!!!! TRY IT OUT…. NO EXCUSES!!!!