30 Bananas a Day!

Hey guys I'm new to 30bad so I didn't know if I should start a discussion or make a blog post lol
I've been vegan for 9 months and raw for almost a month..
I really want to build muscle. I've always been "soft". At the moment I weigh 106.. I lost 4 pounds since going raw (probably from water weight and whatnot. I don't feel like I've lost fat..) but I still look soft. Not toned :/ I've been working out 3 to 5 days a week for the past few months and I have seen slight progress..
I eat around 2500 cals a day and keep my fat and protein under 10%. My question is this - do I need to eat more cals to gain muscle? I want to loose a layer of fat.. Can't my body just burn off that fat by working out and use it to build muscle? That might be a really stupid question lol but I don't know if muscle gaining is different for people who have a low body fat percentage to begin with versus people who want to loose a bit of fat as well. I'm already struggling to get in 2500 cals. I've never eaten such large quantities of food so it's been tough transitioning. And I usually can't afford more calorically dense smaller fruits like dates :p

Here's my typical workout -
10 mins of ab exercises (planks, crunches, etc.)
15 minutes of bodyweight leg (squats, lunges, bridges, etc.)
30 mins of spinning
Squats with the smiths machine (usually 20 reps of 50 pounds then 10 of 60 to 70)
Calf raises on a machine (50-90 pounds)
I don't work out my arms very hard.. Just 5-10 mins with 10 pound dumbbells
And I finish with 20 mins on the stairmaster

I know I should squat with more weight and whatnot to gain muscle but at the moment this workout is really hard for me. Is my workout not hard enough or do I need to eat more cals?
Please let me know what works for you! I'd love to hear:) thanks

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Hey J-Dog, thanks for reposting that.  That guy's almost as sexy and J-Blandorz. 

you got it Boss ;-)

They are chemical free, they have an about us post on the site that explains.

dead lifts  

Sqauts over dead lifts brother... The dead lift is just a display of how strong you are. You won't neccessery build /gain muscle off it. Might gain a little strength.
The back squat how ever does build a lot of muscle and even greater strength if done properly.
For me personally I wanted to get a 205kg deadlift, I was stuck on 175kg.. I stopped dead lifting and focused more on squatting. And it only talk 1month to get my new pb. I deadlift about every 4weeks now. And try to squat 3-5 times a week.

I am a novice at this with small weights   but I noticed my upper body got a nice complete build out just from the dead lift   

Seems a lazy way to quick build up with one exercise and exercise we do everyday life picking stuff up  then lots of rest and fruit  

I do not doubt what you say about squats  kinda same motion but without as much on the arms ? 

SQUAT AND DEAD LIFT ;) and don't forget to press! 

from my experience with muscle gaining 

1) need to eat EXTRA calories

2) need to push yourself to the limits

You should be doing cardio IN you weight training - make a circuit with no breaks, and watch your HR get up to 170+ :) By this I mean, a circuit of weight baring exercises (some body weight such as push ups, other using dumb bells, the bar, machines etc) that are really challenging and make you sweat and hurt.

I will do weights so heavy that I struggle to get the 10th rep. If you aren't challenging your body, telling it 'hey, I need to muscle to do more things', then why would it gain? I am sure you probably carry shopping or textbooks regularly, so if you're exercising with a similar weight to that, how could you expect a change?

Yes that is the best way to do it according to many experts!  I absolutely love this book which advocates this approach: 

Charlie Abel  recommends short intensity work outs as taught in this book:

The new high-intensity training: the best muscle-building system you've never tried [Book] by Ellington Darden



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