Gość: aminokwas
IP: *.crowley.pl
23.08.03, 13:09
) sam nie jestem kulturystą i nie zamierzam byc( mój fittness to sprawnmość i
amatorskie granie w siatkówkę, pływanie, piłka nożna tenis, tenis stołowy
ćwiczenia tybetańskie)
)) podaje interesujący przykład (jeden z bardzo wielu) diety wegańskiej
mistrza kulturystyki:
In 1990 Robbie was a 16 stone (224Ibs / 100Kg approx.) meat, fish, egg and
dairy eating bodybuilder. Tearing ligaments while coaching tennis
Robbie
was forced to endure six operations over the following four years. The
injuries left him with chronic arthritis and knee problems that forced
him to take painkillers both night and day.
Robbies life was turned around when he visited his friend and mentor
Dave Howe, a vegan gym owner who convinced him that giving up meat would help
alleviate his problems. Robbie became a vegetarian within six weeks,
then a vegan soon afterwards.
Robbies recovery was almost miraculous. He no longer needs painkillers
and
now walks 30 miles plus, once a week with just some fruit and water in
a
backpack.
Robbie still gets the odd pain and knee lockup, but he says he feels
marvellous and everyone comments on how well he's looking.
In 1994 he started training for bodybuilding contests once again, but
this
time as a vegan. Many doubted it was possible, but Robbie proved them
wrong!
In 1995 Robbie stood on stage at 13 stone 2 pounds (184Ibs / 83Kg
Approx.)
- that is a full 6 pounds (3 Kg Approx.) heavier than he'd achieved as
a
meat eater!
Robbie placed 3rd. In 1997 he came 2nd in the Mr. England contest and
has
placed 6th three years running in the Mr. Great Britain contest, he has
also appeared in many magazines, newspapers and on several TV
programmes
promoting the vegan way of eating.
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Robbies Training
Robbie has tried almost every style of training routine there is. Below
is
the routine he started in January 2002 (to see the routine that Robbie
used for the previous 3 years click here)
Robbie trains four times a week at the moment he isn't doing any CV as
he
is concentrating on increasing his muscle mass (CV work will be added
nearer to competition). Robbie trains at home using only basic hard-
core
workout equipment which Robbie says is all one needs along with sheer
determination!
Warm-up
On weight training days warm-up consists of 10 minutes on bike, 4
minutes
on the Concert II Rower, then stretch and finally 4 sets of abs and
hyper-extensions.
( SS stands for Supersets - Doing two exercises for opposing muscles
without a break in-between. I.e. A bicep & tricep superset would be a
set
of curls and tricep extensions done without a break in-between. You
would
then rest a short time and repeat for the required number of sets)
Sunday(arms)
Curls SS Lying Tricep extension triple drop 12-10-8
One Arm Concentration Curls SS Overhead Tricep Extensions triple drop
12-10-8
Dumbbell hangs 3 sets 30 secs SS Tricep Stretch
Monday (Chest and Shoulders)
Flat Dumbbell bench press triple drop 12-10-8
Incline Press triple drop 12-10-8
Side lateral Raises triple drop 12-10-8
Seated Press triple drop 12-10-8
Calves 3 sets
Wednesday (Legs)
Leg extensions SS Leg curls 15-12-12
Squats 4 x 12
Deadlifts 4 x 8 to 10
Friday (back)
Pullovers SS One arm rows triple drop 12-10-8
Chins 3 sets
Bent over Lateral raises SS Shrugs triple drop 12-10-8
Calves 3 sets
Cool down
Stretch the bodyparts trained
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Robbies competition training
The weight training does not change, but the CV work goes up. The
stationary bike and concept II rower are used every morning for 45
minutes
on an empty stomach and increase abs and hyper-extensions to six sets,
also practice posing is done as this helps the muscles 'come out'.
Robbies diet
Robbies diet changes depending on whether he is preparing for a
competition or not and if he is trying to 'bulk up'. He also uses some
supplements that he believes helps him achieve a better look.
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Robbies 12 week cut-up diet
This diet is used in the final 12 weeks before a show to remove the
most
possible fat while retaining muscle (this diet would not be suitable
for
those trying to add muscle or to use long term)
Upon rising: - 2 pints (about 1 litre) of water - 1 cup of green tea
(Followed by 45 minutes CV work)
Breakfast: - Nut drink (almond 'milk'), 1 pint of water, cup of green
tea
Mid morning: - 2 apples (last week 1 apple), 1 pint of water 1 gram VitC
Lunch: - 4 Bananas, cup of green tea, 1 pint of water
Mid afternoon: - 2 apples (last 5 weeks 1 apple), 1 pint of water, 1
gram Vit C
Training
Late afternoon: - 30 grams soya protein powder drink, 1 pint of water
Dinner: - Large mixed salad, avocado (for the first 6 weeks), 1 cup of
rice with mint sauce (1/2 cup last six weeks, last two weeks cut out
rice
& add jacket potato & cup of green tea)
About 8.30pm: - 30 grams Soya protein powder drink
Last week: - 1 pint of water with 1 gram of Vit C every hour
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Robbies off-season diet
This is Robbies current eating pattern, but it does change month to
month
and at the moment he is trying to become 100% fruitarian.
Upon rising: - 2 pints of water, 1 gram of Vit C
Breakfast: - Almonds, seeds, banana, dates and 1 tablespoon of 4 in 1
oil
in 1 pint of water blended
Mid morning: - 2 apples, 1 stick of celery
Training
Lunch: - Six to 8 bananas
Mid afternoon: - 30 Grams of Soya protein powder drink
Late Afternoon: - 2 Apples, 1 Stick of celery
Dinner: - Avocado with large salad, humous, some kind of vegan spread
or
Tofu, 1 cup of Rice or Pasta
Supper: - 30 grams of soya protein drink
On training days he has a 60 gram soya protein drink. At dinner time he
adds a cup of rice and tofu
On this diet he is holding his weight at 190Ibs ( 86Kg / 131/2 stone
Approx.)
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Robbies bulking up diet
Breakfast: - 100 grams of oats, 1 banana, 2 slices of toast
Mid morning: - 2 Bananas
Lunch: - Avocado salad with humous, jacket potato
Mid afternoon: - 30 grams Soya protein drink
Late afternoon: - 2 apples
Dinner: - Rice, mixed vegetables (as much as you can eat), tofu or
vegan
meatless product
Supper: - 30 grams Soya protein drink
Half an hour before bed: - 30 grams Soya protein drink
Try to drink at least six pints of water a day. After training drink 50
grams of Soya protein drink.
If you are putting fat on do not worry as after six months of this diet
you can do the 12 week cut up diet to get ready for competition or just
to
look good.
(Robbie says: - Do not eat quorn or Linda Mc Cartney products as they
are
not vegan)
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Supplements
Robbie uses the 'Chemical Nutrition' range, the products he has found
helpful are: - GABA, creatine and chemical carbs (maltodextrin). He
also
uses the Solgar and Vega vegan range.
GABA is taken on training nights 5 grams just before bed in off the
boil
water
