first off welcome to Ausbb , no need to First let me apologize for anything, we're all a friendly bunch around here
while i'm not a vegetarian and haven't read to much into the diet only the basics but your protein intake might not be high enough and would need a soy based protein supplement, i'll try and dig up some names to look for
while you most likely already know this but i will place this information for others that might com looking
Plant foods contain the very same eight amino acids as
animal foods do, only in differing amounts. As long as
you are getting enough calories from a healthy diet, plant
foods can give you all the amino acids you need, by
themselves or in combination with one another.
Here is a list of foods that contain all of the essential amino
acids, meaning they complete proteins:
GRAINS - Brown rice, oats (cereals - oatmeal, granola, etc.)
millet, corn, barley, bulghur, wheat (including whole wheat
bread, pastas, cereals, flour, etc.)
LEGUMES - Green peas, lentils, chick peas, alfalfa sprouts,
mung beans, and beans of all kinds (kidney, lima, aduki,
navy beans, soy beans and products made from them; e.g.,
tofu, textured vegetable protein granules [Textured Soy
Protein], tempeh, soy milks), peanuts, etc.
GREENS - Broccoli, collards, spinach, etc.
NUTS AND SEEDS - Almonds, cashews, walnuts, filberts,
pistachios, pecans, macadamias and nut butters made
from these. Sunflower seeds, sesame seeds (including
tahini butter made from ground sesame seeds), pumpkin
seeds, etc.
plenty of excercises can be done with barbell and dumbbell check the stickies for information on how to perform the exercises
an example 3day workout using barbell and dumbbells
Monday - chest/back:
* Chest dips or bench dip - 4 sets of max reps
* Deep push ups (with hands on dumbbells) - 4 sets fo 12 reps
* Dumbbell flys - 3 sets fo 10 reps
* Bent over barbell row - 4 sets of 10 reps
* One arm dumbbell row - 4 sets of 10 reps
* Upright row - 3 sets of 8 reps
Tuesday:
* Rest day/light cardio/abs
Wednesday - legs:
* Squats - 4 sets of 12,10,10,8 reps
* Dumbbell lunges - 3 sets (6 on each leg)
* Deadlifts - 3 sets of 10 reps
* Standing calf raise (holding dumbbell) - 5 sets - 15,12,10,8,8
Thursday:
* Rest day/light cardio/abs
Friday - shoulders/arms:
* Military press - 4 sets of 10 reps
* Dumbbell lateral raise - 3 sets of 10 reps
* Bench over reverse fly - 3 sets of 10 reps
* Barbell bicep curl - 5 sets of 10 reps
* French press - 5 sets of 10 reps
Saturday & Sunday:
* Days off/rest days
