Please pardon me for posting this again. I was not sure whether it should be under "Blog" or "Discussion"... My apologies to Harley & Freelee.
I have gotten tons of emails on this subject. I want to post this for those of you not sure about this diet for acquiring lean tissue mass.
It is entirely possible to build muscle completely from scratch on lfrv. In fact any other method is not healthy. Of course you can build more muscle "size" but you are not really building it when your nitrogen retention from excess (they call it "extra" ) bloats the cells with excess waste. This is what that garbage is-- it is muscle size not actually freshly build muscle fibers. In fact all the cells that you gain weight with from any calories are "puffed" up to an extent just by "forced feeding" over and about what you really need to live a safe, healthy and productive life.
Those individuals who share their "lfrv" expertise on youtube who say that they need to supplement with spirulina or rice powder or other processed stuff "in order to get extra protein" which in turn seems to make them bigger, are not truly building muscle. That is just size, caused by puffing up the mitochondria of the muscle cells, as well as the intracellular fat that is added to as well.
You can not gain just muscle anyway. You have to gain some fat with it. When you put on ten pounds, three of four pounds are fat. Even if you are training hard and heavy. You have to be extremely sure to consume slightly more and more calories as your training cycle becomes heavier and thus burns more calories. Most people don't realize the large calorie energy demands of true weight training. The process surpasses endurance training, everything else equal, as the acquisition of additional muscle mass increases your metabolism 24 hours per day, unlike demanding endurance activity that will increase it for two or three hours after you have stopped. Building muscle has been said by physiologists to be ten times harder than losing fat, and unless a person has a lot of well proportioned mass plus shorter, better bone leverages to begin with, then the process of acquiring lean tissue is a daunting one, fraught with many pitfalls. Only the truly dedicated can make progress more than those younger trainees in their teens and early twenties who easily build ten or fifteen pounds of "mixed muscle" their first six months of weight training "adventure".
Personally I am able to gain muscle from scratch on lfrv. I lost a lot of total weight when I went raw in 1999. For several years I got hoodwinked by the so-called "woo woo spiritual people" , including some close friends and loved ones. Looking back I could kick myself, for straying from my diet experience, which I had carried out successfully as a cooked vegan since the early eighties! I discovered, even before that, that Americans consume three times more protein than they need, and even though my goal was to "get bigger", being a total nerd and planet-lover as they say, not to mention that I did not enjoy literally stinking from eating animal products, and experiencing lethargy from them compared to plant-based calories, I learned soon enough a very very important thing: You do not need that much extra protein to build muscle! In fact this is nothing new! Physiologists and nutritionists and dietitians have known this fact for before I was born. What is needed is extra carbohydrate calories. When you consume extra carbs you automatically increase your protein sufficiently. It is a no brainer.
But then there is marketing. What a joke that is. I feel sorry for young men, and women who still in the year 2012- buy into these downright lies. Even 30 years ago when I would read "Muscle & Fiction" magazine, my training partners and I would scoff at the ads for "Dynamic Stamina Builder" that were placed next to "articles" that featured some steroid-protein-fed monster and his two hour long "bombing and blitzing" routine that would kill any normal athlete. The same trick is done when pushing protein powders. They call the results "cellular optimization". Fancy words for puffing up the cells! Ironically, as I matured and met many of these people, some on steroids some not, I also discovered that they never even wrote those articles let alone train that way. I could go on and on about the history of publishing/ supplement conglomerates./. but you get the point.
Few people train with weights diligently let alone properly. Fewer still are totally vegan. So few are vegan and do not take supplements. The tiniest sample.. almost a handful in the entire world... like me.. are not only vegan... not only raw... not only fruitarian and greens... but do not take any supplements let alone eat salt, oil, spices, garlic or onion. I am doing this at age 53 and am right this moment getting into heavy training for my structurally poor lanky frame. But guess what? Even with my glass lower back, I have devised a simple weight training program designed around the tried and true fundamentals that is allowing me to build muscle from scratch better now than when I was 20. I am not kidding.
Calories are calories, people. Basics are basics. We just choose to eat the best way possible for health. Personally I do not have more than 90 minutes to two hours per week to devote to my weight training, yet in my personal experience, and also training with the best (in my estimation) athletes for over 30 years, the best muscle building routines share two major similarities: 1) They involve only the most basic large muscle group exercises, 2) The workouts are as brief as possible and as infrequent as possible to allow complete recuperation, and 3) Calories are calories. I just choose to eat the best, which is fruits and vegetables. Nothing added. Nothing taken away.
I will be posting more pics, and details shortly. This is my favorite project, as I come from a very "intellectual" background and life, and I take great pleasure in the simple pleasure of seeing what can be done with my body with almost the worst possible genetics (no this is not just my opinion, but what has been confirmed by professionals throughout my life as well, which actually makes me a good coach since I am one of the few dedicated individuals who gains because of what I do not in spite of it like so many others. Champions are born not made. This is an unfortunate fact of life. But… with proper diet… proper training…. and the proper mindset and patience… you can literally transform yourself.. and when you do, you will appreciate what you have achieved 1000 times more than those who have it handed to them on a silver platter!)
The first couple minutes are squat: http://www.youtube.com/watch?v=TtciHoMpxEQ
The guy in gray sweat pants is bigplayray, the white guy is Jason English a former IFBB pro who competed at the olympia. The 3rd dude I have no idea who he is.
The gray pants guy arent breaking paralell
Can someone give me some pointers on dieting, but much more specific?
i've been working out for around 6 months now, and thou i gained definition and some slight degree of volume, i havent gained a pound.
im eating 3000-3500 calories a day mostly tangerines and bananas with the ocasional melon pineapple orange etc
then a HUGE bowl of salad, at least 20" inches in diameter and 6" tall.
Please, dont just tell me eat more calories, i just cant do it, tried it for months, theres no way its going to happen. i might even resort to spirulina or powders or seeds or whatever, but i just end hating my meals and the lifestyle if i try to eat that much. Maybe more of a specific seed, fruit or green, any advice that is not "just carb up dude" would be helpful. Thanks a lot.
when are you going to sleep? early nights or late?
always sleep 8 10 hours, going to sleep at about 12.
Get on some TMW roids. ;)
no need to be mean =) im actually looking forward to your real advice.
You've probably gained muscle and lost fat. I would suggest blending your greens in a smoothie with fruit. It makes the nutrients in the greens much more bioavailable as humans cannot digest cellulose and our large intestine is not long enough for the bacteria to break it down either.
Try to avoid tangerines and acid fruit in general. There is no magic diet that can make you build muscle. Just hard training.
You're right about no more calories, I did it and guess what? I've put only fat on my! Eat well ,eat as you feel and train hard and smart!
Luciano how many times per week are you training? Try to up your volume.
Remember muscle build is very slow :(
why do you say that about acid fruit?
im doing 2 3 times a week, couldnt do more since my recovery times are kind of slow. But its almost the same training i did some years ago on my vegetarian diet, and it worked well. What frustrates me is that i didnt spend a second thinking about diet then, and now im so meticulous and i get worse results.
now some guys say eat more greens, other say eat more fruit. Im thinking this area could use the most tweaking.
I can tell you that I did many experimentations about greens and colories, and none of them worked. Upping calories made me fatter not muscled. I dropped green at all and acid fruit too. It seems to work well.
Remember muscle growth is a very slow process. Take your time, and watch the strenght.
With strenght, size will fallow!
a possible suggestion for you that worked for me, if you want to up your calories without struggling to increase volume of food would be to try swapping your large salad out with just more fruit. I know that a huge salad is quite filling and if you just ate mangoes instead you would probably be able to eat enough that you would end up with the same amount of protein as the salad days but way more calories. I am not dissing greens, I am just saying that I found an increase in gains and performance when I did this. Just an idea.