Breathingsky's Vegan/Raw BB Experiment

[breathingsky]

I've been practicing and educating myself about the BB lifestyle since early January of this year. Although my actual weight is about the same since I've started, I've replaced 6% of my body weight in fat with lean muscle. I feel strong and am in excellent cardiovascular health, but I don't think that I can maintain the standard diet of a bodybuilder long term and I'm seeking a healthier alternative that will allow me to incorporate both building muscle (or at least maintaining) while eating foods that make me feel good on the inside too.

Prior to starting this new way of eating/exercising, I was a strict vegetarian for 7 years (with spurts of veganism). At my heaviest as a vegetarian, I weighed about 30lbs more than I do now. I was also eating way over my maintenance calories and tons of processed foods, sugar, and fats. I've recently started doing some freelance web development work for an organic store in my neighborhood that sells only raw/vegan foods and cruelty free clothing. Everyone in the store is vegan, and because I love talking about food and nutrition we tend to get into lengthy discussions about veganism, eating raw, juicing and detoxing, etc.

On an integral level, I do believe that raw foods are better than processed and that not eating animal products is better for your body than eating them. But I'm also concerned about getting in the proper nutrition for my active lifestyle - getting in enough protein and fats, eating enough calories on a raw diet, not overloading on carbs, etc. I've posted before about eating this way, and the consensus is that it would be too hard to build while eating vegan with an emphasis on raw. I'm still not convinced.

http://www.bodybuilding.com/fun/mahler53.htm
http://www.bodybuilding.com/fun/justin2.htm
http://www.veganbodybuilding.com

I'm calling this journal my "experiment" because essentially that's what it is. I want to create a place where I can track my progress from the standard BB diet to a more natural diet while attempting to continue with my current training program. If I'm able to do it, I'd like this journey to be an example of a healthy alternative to the traditional bodybuilding diet for those who also want to train hard while eating vegan. And if I'm not able to do it, I'd at least like to know that I tried it, and see for myself through my entries why it didn't work for me.

**DISCLAIMER. I know that many bodybuilders do not advocate a vegan diet, and in some cases think that it is an UNhealthy way to live. Although I respect your opinion, I'm not creating this journal as a place for us to argue over some very fundamental concepts that neither of us are going to change our minds about. Constructive comments are, however, very welcome.

[breathingsky]

So I've decided to do a partial detox for the next four days which will include only raw, vegan foods (nothing cooked) to maintain the nutritional integrity of my food. I didn't do this perfectly today, but close enough! I'm also trying to give my digestive system a rest so that my body's energy is going toward expelling toxins and repairing cellular damage. I'm doing this by incorporating more vegetable and fruit juices for meals rather than whole foods, and limiting my caloric intake temporarily so that my body has less to digest and can focus on the healing process.

For May 29

FOOD
1 coffee with soy milk
1 apple
20 oz mixed greens/carrot fresh vegetable juice
1 peach
2 tbsp fresh ground organic almond butter
1/2 cup organic green peas (microwaved for 3 minutes to soften slightly)
1 diet soda
1 Life Force Chocolate Orange raw energy bar
3 tbsp ground hemp seed (as protein powder)
1/4 cup soy milk

I also drank just under a gallon of water. I know the soda and coffee weren't the best, but I'm not ready to give up coffee yet. Also, one soda per day is actually pretty good for me as I've been drinking 2-3 lately. Protein was roughly 60 grams. Considering how little I ate, I think this is better than expected. When I bring my cals back up after the detox, another cup of green peas and a hemp protein powder shake should get me up to 100 grams.

CARDIO
20 min alternating jogging (5.5mph) and walking (4.2mph w/ 11.0 incline) for 5 minutes each

ENERGY
Good, but it's also the first day of lower cals. By tomorrow I'll probably be craving all kinds of crazy things. I debated on whether or not to go to the gym on the lower calories, and decided to go for it - only because I hadn't been in four days (I was out of town for a wedding) and I felt like I needed to get in a little exercise. My body definitely feels cleaner (lighter?), and even though I'm on my cycle I feel a lot less bloated than I normally do.

[breathingsky]

Yesterday food was the same, minus the peach plus extra coffee and a serving of peas mixed with almond butter (very good. tastes like eating a bowl full of nuts when the peas are still a little crunchy). It took me almost an hour to finish my diet soda. At certain points it didn't feel so good going down and I felt a very slight burn in my throat. I'm planning to cut it out entirely today.

I won't get into the gory details, but I'm definitely beginning to expel toxins on Day 3. Also, my face and chest are breaking out a little, but that should go away in a few days.

Did a very light pilates class in the AM yesterday, and no gym today but I will go for an hour walk. I felt kind of sleepy after the pilates class in the morning, but perked up by the time I got to work. Energy has been very good considering I'm on such low calories. Lost 1 pound since yesterday, but I'm nearing the end of my cycle so I'm sure it's mostly water.

For May 31st

FOOD (so far today)
coffee with soy milk
3 tbsp hemp seed (as protein powder)
1/2 cup soy milk
1 apple
1/4 cup organic peas
1 tbsp almond butter

[polinutrigirl]

How's it going? I'm a vegetarian, too (we've talked a bit in the forums), but I have never wanted to go raw. I like my veggies lightly steamed. Also, I often feel hungry, and I am trying to gain weight. I can eat bowls of veggies and get too full on too little calories.

[breathingsky]

Originally Posted by polinutrigirl

How's it going? I'm a vegetarian, too (we've talked a bit in the forums), but I have never wanted to go raw. I like my veggies lightly steamed. Also, I often feel hungry, and I am trying to gain weight. I can eat bowls of veggies and get too full on too little calories.

Hi there - you'd be surprised at how many calories are in some raw foods. The organic store I've been doing the web work for has a raw menu, and I can't even eat off it because everything has tons of olive oil, nuts, nut milk, coconut oils, etc. A smoothie is like 600 calories! Some veggies I prefer steamed too. I've been doing the vegan thing fine (I've actually gained a little mass). Unfortunatley, the raw thing is pretty hard. I'm only doing about 50% raw at the moment...

[breathingsky]

So I'm off the cleanse, and have been (almost) totally vegan for two weeks. My measurements went up .5 inches in the shoulders and glutes, while my weight has stayed the same. I've been doing a two day-spit, twice a week, plus 30-40 minutes of cardio 3-4 times a week. Below is the training I've logged since I started the two-day split.

6/25 - UB#1
BB bench press - bar x 10r x 4s
DB bench press - 15lb x 10r x 3s
BB rows - 40lb x 5r x 5s
BB shrugs - 50lb x 12r x 3s
DB lat raises - 10lb x 12r x 3s
BB skull crushers - 20lb x 12r x 3s
BB curls - 30lb x 10, 30lb x 8, 25lb x 10r x 2s

6/26 - LB#1
Smith squats, narrow - bar x 10r, +10lb x 5r, +20lb x 5r (wide), +30lb x 5r x 5s
good mornings - 20lb x 10r, 25lb x 5r, 30lb x 5r, 35lb x 5r, 45lb x 5r x 3s
pull throughs - 22.5lb x 12r (round), 27.5lb x 12r (round), 27.5lb x 12r (arched)
hamstring curls - 60lb x 12r x 2s
leg ext - 60lb x 12r x 2s
seated calf raises - 70lb x 20r x 5s
kings crunches (3 front/2side) w/ 6lb medicine ball - 10r x 5s
ab crunch - 30lb x 10r x 5s

6/29 - UB#2
BB bench press - bar x 10r, +20lb x 5r, +30lb x 5r, +40lb x 5r x 5s
DB floor press - 15lb x 5r x 5s
military press - 20lb x 10r, 25lb x 5r, 30lb x 10r, 40lb x 5r, 35lb x 5r x 5s
upright row - 40lb x 10r x 4s
asst. dips - 70lbx10, 65lbx10, 60lbx10, 55lb x 8r x 2s
asst. pull-ups - 55lbx10, 50lbx5rx5s
BB skull crushers - 20lb x 12r x 3s
BB curls - 30lb x 10r x 4s

6/30 - LB#2
Smith squats, wide - bar x 10r, +10lb x 5r, +20lb x 5r, +30lb x 5r x 5s
BB deadlifts - 25lb x 10r, 30lb x 5r, 35lb x 5r, 40lb x 5r, 45lb x 10r x 3s
pull throughs - 27.5lb x 12r (round), 27.5lb x 12r (round), 27.5lb x 12r (arched)
hamstring curls - 60lb x 12r x 2s
leg ext - 60lb x 12r x 2s
seated calf raises - 70lb x 20r x 3s, 70lb x 25r, 70lb x 30r
kings crunches w/ 12lb medicine ball - 10r x 5s (3 front/2side)
ab crunch - 30lb x 10r x 5s
hyperextensions: 10lb x 12r x 2s

7/2 - UB#1
BB bench press - bar x 10r, +20lb x 5r, +30lb x 5r, +40lb x 5r x 5s
DB bench press (decline) - 15lb x 10r x 3s
BB rows - 40lb x 5r x 3s, 40lb x 10r x 2s
BB shrugs - 40lb x 10r, 50lb x 12r x 3s
DB lat raises - 10lb x 12r x 3s
BB skull crushers - 20lb x 12r x 3s
BB curls - 30lb x 10r x 3s

7/4 - LB#1
Smith squats, narrow - bar x 10r, +10lb x 5r, +20lb x 5r, +30lb x 5r x 3s, +35lb x 5r x 2s
good mornings - 30lb x 10r, 35lb x 5r, 40lb x 5r x 3s
pull throughs - 32.5lb x 12r x 2s (arched), 32.5lb x 12r (round)
hamstring curls - 60lb x 12r x 2s
leg press - 70lb x 12r x 4s
calf press - 90lb x 20r x 5s
seated calf raises - 90lb x 20r x 5s
kings crunches (3 front/2side) w/ 12lb medicine ball - 10r x 5s
ab crunch - 35lb x 10r x 5s

7/6 - UB#2
BB bench press - bar +10lb x 10r, +20lb x 5r, +30lb x 5r, +40lb x 5r x 3s, +30lb x 5r x 2s
asst. pull-ups - 65lbx10, 60lbx5r, 55lbx5, 50lb x 5r x 5s
DB floor press - 15lb x 10r x 3s
military press - 20lb x 10r, 25lb x 5r, 30lb x 5r, 35lb x 7r, 35lb x 5r x 4s
upright row - 40lb x 10r x 4s
asst. dips - 70lbx10, 65lbx10, 60lbx10, 55lb x 10r x 2s
BB skull crushers - 20lb x 12r x 3s
BB curls - 35lb x 10r x 3s

[buffandspirited]

Hi there.
I'm definitely interested in watching your "experiment." Best of luck to you.....
I do have a question and do not want to come across critical AT ALL.
I was raised with a mother that was very into natural health (in many, many aspects, but mainly nutrition) and I loved it and truly believe in it, but do agree it often tends to 'disagree' with a BBing lifestyle and the changes I want in my body. I go back and forth between the two from time to time and although I've never been fully vegan, I do believe raw and unprocessed foods do wonders for health and longevity (currently protein powder is the only thing in my diet unnatural--and I do eat animal products, although truly organic). Anyway.....my question is: Do you truly believe that soy milk is unadulterated nutrition (unprocessed)? I don't but just wondering what your thoughts are on this as it is included in your diet for a couple of posts.
Thanks so much!! And again, best wishes.

[breathingsky]

No way. It's totally processed and probably not the best thing for you for various reasons. I don't know any raw foodists who drink it. They usually drink nut milks, etc. but that is way too calorie dense for me. I'm actually not even sure if I'd agree that a glass of skim is worse for you than a glass of processed soy milk. I just drink it because I prefer the idea of drinking a plant byproduct than an animal one, plus I've just never really liked the taste of milk. I may start drinking more coconut water (not milk) in place of some of the soy in my shakes...

I'm curious too about whether or not eating vegan is feasible with BBing for me, and I have to say that I'm growing more and more convinced. In terms of mass, I gained .5 inches in the shoulders and .5 in the glutes last week without my weight dropping. Also, yesterday's macro breakdown was: Cals 1233 Pro 115 Carbs 73.5 Fat 14.5. I'm calorie cycling, and this was my low day (I was shooting for 1500, but I started eating later in the day). Granted, half of my protein came from supplementation, but my supplementation is either totally unprocessed (hemp PP) or minimally processed (rice PP). I mention the macro breakdown to illustrate that eating vegan or vegetarian doesn't mean one has to eat all carbs, which was a major misconception of mine.

Anyway, thanks for stopping by and reading

[breathingsky]

7/7 - LB#2
Smith squats, wide - bar x 10r, +10lb x 5r, +20lb x 5r, +30lb x 5r, +35lb x 5r x 5s
BB deadlifts - 30lb x 10r, 35lb x 5r, 40lb x 5r, 50lb x 10r x 3s
pull throughs - 32.5lb x 12r (arched), 32.5lb x 12r (arched), 32.5lb x 12r (round)
leg press (heel push) - 75lb x 12r x 2s
calf press - 100lb x 20r x 5s
seated calf raises - 90lb x 20r x 5s
kings crunches w/ 12lb medicine ball - 10r x 5s (3 front/2side)
ab crunch - 35lb x 10r x 5s (3 front/2 side)
hyperextensions: 10lb x 12r x 2s

+ 40min cardio - elliptical and treadmill, mixed intervals

Hit my 2100 calorie mark for Friday - all vegan, but too much cooked food and too many carbs. Stomach was a little upset and I was tired a lot during the day. This was my high calorie day, but still felt like too much food.

Didn't get in 1900 cals for Saturday Probably closer to 1400-1500. I was trying to limit my cooked food intake, and keep the carbs under 120g. I did, however, feel much better with more veggies and raw shakes.

[breathingsky]

7/8 - Cardio only

5min elliptical - warm-up and stretching
30min elliptical - alternating 5min level 12 and 5min level 15
15min treadmill - 5 min 4.5mph-6.5mph (1 min intervals), 10min 4.0mph on 10.0 incline

[LadyLike]

Very interested in reading above your progress. I'm a vegetarian, I consume very little animal products (main one just being eggs, and the only source of dairy being cottage cheese).

Best of luck.

[jess1228]

I'm looking forward to seeing how things go for you! I am a former raw foodist (100% for a year, high raw for two years before that) and do miss the lifestyle at times, although it is something I decided I wouldn't be able to do long term (personal decision for some physical and emotional reasons). However, I DO truly believe that everyone should try a period of 100% raw in their life, whether it be a week, a month, a year, or more, as it is such an experience and offers a different view of life. You really do feel so different.

Good luck! If you ever need any advice or information, just let me know.

[breathingsky]

Originally Posted by LadyLike

Very interested in reading above your progress. I'm a vegetarian, I consume very little animal products (main one just being eggs, and the only source of dairy being cottage cheese).

Best of luck.

Thanks! Nice to see fellow vegetarians on the forum

Originally Posted by jess1228

I'm looking forward to seeing how things go for you! I am a former raw foodist (100% for a year, high raw for two years before that) and do miss the lifestyle at times, although it is something I decided I wouldn't be able to do long term (personal decision for some physical and emotional reasons). However, I DO truly believe that everyone should try a period of 100% raw in their life, whether it be a week, a month, a year, or more, as it is such an experience and offers a different view of life. You really do feel so different.

Good luck! If you ever need any advice or information, just let me know.

Oh wow! Hey there former raw foodist! I would love to hear more about your experiences with that. What is your diet and training routine like now? I couldn't agree more with you that it makes you feel very different - clean on the inside, and even sort of ultra-sensitive to other things in everyday life that didn't really affect me before. I've been vegan since I got back into my training, excluding a handful of Goldfish and the occasional protein bar with milk protein over the last couple of weeks, but I've found it kind of hard to be exclusively raw while building. Let's definitely chat some more!

[breathingsky]

This week is my "unload" week, so I'm doing lighter weights, higher reps, and only 2-3 exercises per training session. Took my measurements this morning and my weight was up .5lbs, but I haven't been drinking enough water over the last few days (averaging 3/4 of a gallon). This week I'm going to focus a little more on cardio and drop my cals a bit to the 1500-1600 range. I'd like to get down to 120lbs by August 1st.

MEASUREMENTS
Calves - up .25 inches
thighs above knee - up .25 inches
hips/glutes - down .25 inches
waist - up .25 inches
bis flexed - was a little under 11", now a little over 11"
forearms - up .25 inches

7/10
BB bench - regular bar x 15r x 4s
DB bench (decline) - 15lb x 12r x 4s
BB rows - 10lb x 12r x 4s

Cardio - 20min treadmill, 1 min intervals 4.5mph to 6.5mpt; 20min elliptical intervals, 1min L 13, 2min L 17

FOOD
M1 (contents of pre/post WO shakes) - 2 tbsp hemp PP, 1 tbsp rice PP, 1/4 c. raw oats, 3/4 c. lite soy milk, 1/3 cup blueberries, 1 half banana
Cals 323; Pro 26; Carbs 34; Fat 3.5
M2 - 2 servings soy sausage, 1/2 white peach, iced coffee
Cals 170, Pro 16.5, Carbs 18, Fat 1
M3 - 1/2 white peach, 1/2 tofu apple kinish, iced tea with Emergen-C supplement
Cals 165; Pro 4.5; Carbs 24; Fat 2
M4 - lentil soup w/ 1 tbsp rice PP
Cals 165; Pro 20; Carbs 13; Fat 2
M5 - 1 peach, Emergen-C & B12, protein bar
Cals 175; Pro 5; Carbs 13; Fat 6
M6 - Sunflax raw raisin bread, 16oz fresh vegetable juice
Cals 192; Pro 6; Carbs 12; Fat 7
M7 - Shake w/ 1/2 c. soymilk, 5 strawberries, 2 tbsp rice PP

[jess1228]

Originally Posted by breathingsky

Oh wow! Hey there former raw foodist! I would love to hear more about your experiences with that. What is your diet and training routine like now? I couldn't agree more with you that it makes you feel very different - clean on the inside, and even sort of ultra-sensitive to other things in everyday life that didn't really affect me before. I've been vegan since I got back into my training, excluding a handful of Goldfish and the occasional protein bar with milk protein over the last couple of weeks, but I've found it kind of hard to be exclusively raw while building. Let's definitely chat some more!

Sure! I try to stick to all of the typical BB foods -- lean proteins, veggies, oats, rice, some fruit, healthy fats. However, I do have some issues with overeating "bad" (mainly sugary) foods, but I had those issues before I went raw. I try to steer clear of them as much as possible, as I truly believe processed sugar is an addictive substance. I am still a work in progress, but my ultimate goal is to eat only fruits, veggies, lean proteins, and occasionally some oats or rice (all organic -- something which I don't do at the moment -- not so good!). The interesting thing is, being all raw made me allergic to some foods, mainly dairy and wheat. My face gets very puffy after eating them and I have a lot of sinus drainage. Makes me think humans weren't designed to eat that stuff!

As for my training, I do a 4-day upper/lower split with cardio three or four days a week. When I was a raw foodist, I lifted, but couldn't go nearly as heavy as I do now (granted I was only 105 to 110lbs then -- I'm around 125 to 130 now). I have often wondered if it would be possible to build on a diet with more cooked food, and then maintain on a diet with less? (more protein/starchy carbs during building phase, then only raw foods and minimal protein requirements during maintenance) Like you said, it is hard to be exclusively raw while building.

I have to ask... have you tried durian yet?

[breathingsky]

FOR 7/11

Smith squats - bar x 15r (wide), +10lbs x 15r (wide), +20lb x 12r x 4s (2 wide, 2 narrow)
good mornings - 30lb x 15r x 4s, wide stance/arched back
ab crunches - 35lb x 12r x 4s
kings crunches w/ 12lb medicine ball - 12r x 4s

Cardio
30min elliptical, random intervals level 13-17; 10min life step

Food
M1 (pre/post WO shakes) 3/4 banana, 4 strawberries, 1 cup coconut water, 2 tbsp rice PP
M2 - Power-Fu sandwich, 1 peach, 2 Emergen-C (in a gallon of water)
M3 - lentil soup w/ 1 tbsp rice PP, 1/4 apple kinish, 1 plum
M4 - 2 servings vegan Canadian bacon
So far...Cals 933; Pro 91.5
M5-6 - 2 tbsp PB (earlier in the aftenoon), 1 peach, vegan sushi nori with nama shoyo and avocado (didn't have a cal count on this, but probably around 450 total)

[breathingsky]

Originally Posted by jess1228

Sure! I try to stick to all of the typical BB foods -- lean proteins, veggies, oats, rice, some fruit, healthy fats. However, I do have some issues with overeating "bad" (mainly sugary) foods, but I had those issues before I went raw. I try to steer clear of them as much as possible, as I truly believe processed sugar is an addictive substance. I am still a work in progress, but my ultimate goal is to eat only fruits, veggies, lean proteins, and occasionally some oats or rice (all organic -- something which I don't do at the moment -- not so good!). The interesting thing is, being all raw made me allergic to some foods, mainly dairy and wheat. My face gets very puffy after eating them and I have a lot of sinus drainage. Makes me think humans weren't designed to eat that stuff!

As for my training, I do a 4-day upper/lower split with cardio three or four days a week. When I was a raw foodist, I lifted, but couldn't go nearly as heavy as I do now (granted I was only 105 to 110lbs then -- I'm around 125 to 130 now). I have often wondered if it would be possible to build on a diet with more cooked food, and then maintain on a diet with less? (more protein/starchy carbs during building phase, then only raw foods and minimal protein requirements during maintenance) Like you said, it is hard to be exclusively raw while building.

I have to ask... have you tried durian yet?

Hi Jess - you might want to try this for your sweet tooth...

http://www.purelydecadent.com/produc...delicious.html

Not sure if it's allowed in your diet, but it's sweetened with fruit concentrate and tapioca syrup. Their green tea flavor (yum!) is 100 cals per serving, and their chocolate peanut butter flavor is only like 135 cals per serving.

I'm sort of hoping to do the same. I eat a lot of soy products now that I'd like to take out of my diet eventually when I'm maintaining, and try to eat more raw. We shall see! I haven't tried durian yet. Isn't it that fruit that smells awful when you crack it open, but tastes good? Not sure if I'm that adventurous

[jess1228]

Originally Posted by breathingsky

Hi Jess - you might want to try this for your sweet tooth...

http://www.purelydecadent.com/produc...delicious.html

Not sure if it's allowed in your diet, but it's sweetened with fruit concentrate and tapioca syrup. Their green tea flavor (yum!) is 100 cals per serving, and their chocolate peanut butter flavor is only like 135 cals per serving.

I'm sort of hoping to do the same. I eat a lot of soy products now that I'd like to take out of my diet eventually when I'm maintaining, and try to eat more raw. We shall see! I haven't tried durian yet. Isn't it that fruit that smells awful when you crack it open, but tastes good? Not sure if I'm that adventurous

Soy Delicious is great! I buy it every once in awhile. The only problem is I find myself eating far too much at once.

I try to stay away from soy except for rare occasions (like Soy Delicious) because I have heard bad things...? I am not sure if they are completely valid though. I probably should look into it more.

Yep, durian is the fruit that smells awful, but tastes great. Actually, if you buy it frozen (which you almost always have to do), the smell is very mild. I have never found the inside pods to smell that much either; it's usually only the discarded rind that starts to smell bad. It's so worth it though!

[calendar]

I am a vegan, too, mostly raw and here are a few of my thoughts.

1. Protein seems to be very important but if we don't pay attention to which aminos are in our foods we might not get as much usable protein out of them. This should not mean making them complete at every meal but every day as a whole. I use a lot of rice protein but it's low in lysine so I add 1 g of lysine daily to get more out of it.

2. I don't think Fit Day is a good tracker, I will suggest http://www.nutritiondata.com because it has a pantry that has an "analyze" button that will not only show you your individual amino breakdown but also show you the quality and there is even a link to suggest certain foods to complement it.

3. I am on a very high fiber diet but high fiber interferes with protein and fat uptake so I try to get more of my protein separate from my higher fiber meals. I am concentrating on most protein in the early AM and late PM.

4. Because of 1. and 3. we probably need to bump up our protein intakes another 20-30% or more just to keep up with the vegetarians and omnis, i.e. 100 g of complete vegan protein is probably more like 75 g of omni protein. I have done the math and analysis and even when you make fully complementary proteins you still get a quality of only about 113, whereas whey goes all the way up to 154. That's a 27% difference in usability. So we may do well to bump our protein intakes up even further than they do, i.e. 1.25 g/lb bodyweight instead of 1.0. This is really difficult for me since my favorite foods are low in protein but I am doing it to see if it helps. So far, so good. (I did very low protein high fruit for a long time and I got flabby and thick around the middle, this high protein low fruit makes my bod look tighter and leaner).

5. Saturated fat and cholesterol probably help gains. We don't eat cholesterol and many of us tend towards lower fat diets but our bodies can synthesize more cholesterol if we increase saturated fat intake. A little bit of raw coconut meat might help. I don't think this is the healthiest option but it could help with muscle gains.

6. I have come to learn that my workouts aren't worth much unless I get sore from them. I concentrate on the exercises that make me tired, hot, sore, panting, and sweaty in the least amount of time. For me that is squats, deadlifts, assisted chins, and assisted dips. The machines don't do much at all for me.

7. I use soy as well as rice protein, it's a good way to get more protein in. 30 g a day is not going to make you sick or anything like that, in fact it's probably better than none. Soy gets a bum rap, there are probably 10x as many positive papers as negative ones.

See: Legumes, the most important dietary predictor of health in the elderly.
http://www.healthyeatingclub.com/inf...ds/Darmadi.pdf