Today I met with Tim my personal trainer for our end-of-week session, and we took our second set of weight and body fat measurements (using a counter balance scale, and skin fold calipers). We were both thrilled to discover that in the last month I've gained 6 pounds of muscle, and have dropped 1% of my body fat. All on a 99% vegan* diet! I think Tim may have been more excited about this, mainly because the gains have happened primarily* without animal proteins. So how do I do it? Here's the gist:
- Eat a calorie surplus. Every day I aim to eat at least 100 calories more than I am burning. i am able to know how many calories I'm burning via the use of my Exerspy armband. The Exerspy measures caloric burn via body temperature, heat fluctuation, Galvanic skin response (sweat), and movement. It's 92% accurate and can be used by anyone. It's the best $200 fitness investment I've ever made, as it takes all the guesswork out of how many calories I need to eat in order to either gain or lose weight.
- Eat a 40-30-30 ratio of carbs-proteins-fats. My diet primarily comprises squash, potatoes, beans, brown rice, avocado, flax seed oil, almonds, fruits, greens, and my calorie hero: Vega meal replacer.
- Food timing: Eating when your body needs it is crucial for building muscle. The most necessary times are first thing after waking, prior to training, and immediately after training, in addition to consistently throughout the day. Within 15 minutes of waking, I have a glass of warm water with lemon juice (to wake up the digestive system), immediately followed by an apple or tangerine, and within 15 minutes of that I have a smoothie with Vega meal. I then eat about every 2 hours after that. At the gym, I'll have a shake on-hand that I start drinking even before I've finished my workout. I then eat right after I leave the gym. At the end of the day, if I need to eat a few more calories to create an energy surplus, I'll have a smoothie with no fruit just prior to bed. This shortens the amount of time that my body is in a fasting state.
- Acquire programming and form guidance from a professional specialist. I am working out with Tim twice per week, which has progressed me MUCH faster than if I were working alone; My workout is different every time with him which stresses the body in continually new ways, and I also have learned to work harder and with more determination (no wimping out anymore!). Tim guides my program and has helped me get my form on-point (goodbye anterior pelvic tilt!). He is leading me on a scientific program built around my goals of getting stronger and leaning out. Here's an article on the Benefits Of A Personal Trainer. I suggest finding someone who: has a lot of education (in kinesiology, physiology, and nutrition), who personally fits the goals you have (i.e. they are an athlete, or body builder, or are simply in great shape, etc.), and who specializes in postural analysis.
- Take recovery days. This is my #2 priority, after my dietary needs. I always have a recovery period on the day following my twice weekly weight training workout. This means I'm training 5 days per week, with two rest days. There's no point in working as hard as I am if I'm not going to allow my body the rest it needs in order to build muscle and repair from the stresses of training.
- Train 5 days per week. My training includes dance (hip hop, bellydance, and break dancing), hooping, hand stands, push ups/pull ups, yoga, flexibility (especially front splits), TRX training, balast ball, and weights. I average about 3 hours of training per day, with gym days being 4 hours.
- Sleep. I currently sleep 7-9 hours per night.
- Lots of water. I drink water throughout the day and when I am thirsty. I'm averaging about a gallon per day on my training days.
I'll be training with Tim until the Flow Show in April when I debut my new act, and most likely I will continue with him into the summer (I've asked my family for a gift of another training package for my birthday in March). It feels great to be accessing a new world of physical ability. My breakdancing flares are getting closer to becoming a reality with each new day! At this point I'm thinking that gem of a skill will be attained later this year :o)
* I say "primarily" and "99% vegan" because I eat Lisetti brand Almond Cheese, which
has a small amount of casein (milk protein) added to it, and I also
occassionally eat goat cheese. If I were to follow a stricly vegan
diet, I would choose soy or rice cheese, but I prefer the flavor and
texture of the almond cheese.
