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Huehuecoyotl said:
Even if you are a vegan you need about as many grams of protein as pounds that you weigh. Protein is one of the three necessary macronutrients. A vegan or vegetarian needs even 10% more than a meat eater like myself. Being raw vegan is even harder. Raw foods are good, but if you wanted to build muscle and strength you need a protein source that is solid. Kettlebell guru Mike Mahler is a vegan and he makes it work.
He is certainly no runt.

This article tells how he does it.
http://www.mikemahler.com/articles/vegan_diet.html

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Be like my friend and eat raw meat and eggs.

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Huehuecoyotl said:

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Ahhhh, I didn't know you two were related - thats clever!

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You refer to Icelander I assume as you know Sunflower is my wife. I am related to Ice as well.. On that trip to Oregon I met Ice for the first time in my life. During that trip he told me that he decided that I would be his brother. I agreed to the idea, and we have been related ever since. You should also be aware that Sunflower lost as much weight as I did...it is possible she lost even more poundage. She gives herself no credit, but without her support and encouragement it would not have happened to me. It was also rendered possible by Icelanders guidance and unconditional acceptance.

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Sunflower is very awesome and need not be so shy about it IMO. She's really cool.

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meams said:
It's Officially R.O.P. Time

Well, today marks day 1 of the R.O.P.  I decided to go along with Pavel's advice and add pullups into my C&P ladders - I have a bodyweight tower, might as well use it.

As far as the "pull" part of the R.O.P. goes - I've decided to stray from Pavel's "Dice" routine.  I'm a creature of habit, and I need a more rigid workout structure.  So I've decided to go with this (tell me if its a bad idea):  Instead of rolling the dice, I'm going to start out at a set 5min of Pulls (whatever they may be on that particular day).

For example, today was my hard day - and I did 5 minutes of max-effort swings (20/minute).  On my light day, i'll do 55% of that (11/minute), and on my medium day  - 75% (15/min).  Snatches will work the same way, but with different numbers - obviously.  As time progresses I'll be extending the time period out from 5min.

What do you think of this structure?

Anyways, here's todays workout:



3/23/09  R.O.P. Day 1  (Heavy Day)

Warmup:
-16kg Halos 3x20
-24kg Squats 3x12

Presses:
-3x(1,2,3) with pullups

Pulls:
-(24kg) 100 swings in 5min

Cooldown:
-Strecthes



Hue & Sunflower:  On the C&P, Pavel says to "bring the weight down across your body using your obliques & lats".  I understand what he means by this, and I can practice it (and feel it) with no weight... but today during my workout I simply could not seem to utilize the Lat/obliques on the way down.  I felt like I was simply reverse-pushing the weight on its way down.  It's probably because I'm not strong enough to "handle" the weight yet, but I figuerd i'd see if you guys had any suggestions anyways.  I'll probably post the same questions (this one, and the one about the change in the structure) on DD later tonight.

to the start of another grueling routine

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