Hey guys, I didn't know what to call this post but i feel this is the best title.
Some backstory: ive been lifting for 4 years, but i got chronic shoulder, knee, and elbow injuries 2 years ago and lost all my hard earned gains, and only this past year, after tons of pt work at the gym and posture correction, i'm finally better. However, i have a fear of lifting heavy without absolutely perfect form because i don't want to go through that hell again. Anyways, during my injury, I had transferred to piscatarianism once i started studying nutrition. I try not to eat fish nowadays, but i still sometimes do, but i want to stop. I still eat shellfish though. Ever since i lost my gains 2 years ago, this would be my first time lifting as a vegan (in the process of transferring), hence the title of where to start lifting as a vegan.
Im 155 (last weigh in, about 2 weeks ago), but i might be less because i started my new job which requires lots of walking and also i took last week off from the gym. About 10-13% bf, 23 y.o. and M. Current macros are 100g protein, 440g carbs, and 90g fat. Goals: lift for longevity, put on muscle, and keep my rotator cuff and glutes strong.
QUESTIONS:
My main questions aren't so much about lifting, except for how to overcome the fear of hurting yourself and the best method to prevent chronic injury (ie ive heard mix up your physical activities and ensure proper form).
Here's my main questions, though:
1) what supplements should i take, if any at all?
I already eat nooch (b vitamins and fuck its tasty), kelp (iodine), brazil nuts (selenium), clams (iron), oysters (zinc and dha/epa), chlorella (dha/epa), fortified almond milk (calcium), and a multivitamin for the b12 and vitamin d. In one of my nutrition courses we analyzed a study or two about how soy protein with HMB (beta hydroxy beta methyl butyrate, i think) is nearly as good as whey with regards to initiation of the mTOR pathway (involved in protein synthesis, if im remembering right--it may just be general muscle building). I don't take that, but is it recommended? I also know creatine (ik it's synthesized by the body by 3 AAs, but I'd like to hear what you all have experienced with and without it) and beta alanine (i'm also aware this is made by the body) are popular and that both may be good for improving performance; but i'd also like to see what you all think/experienced. I also saw a comment mentioning citrulline (don't know what that is), and certain magnesium supplements are good for fitness. Currently, i'm taking epic protein for protein powder.
2) how to put on weight?
I don't know why, but i'm struggling to put on weight. I think i could be eating too much fiber (a few days it's 60g+ if i don't have any low fiber foods, and i'm aware 60g+ is generally considered the "too high" threshold for the general populace) or i could not be gaining right because i'm eating too much of the same starch; if i do this, the food can go right through me if i eat it to often for too long (ie rn buckwheat groats disagree with me a bit). My current macros are 100g protein 440g carbs and 90g fat. Also, i hate eating this much, and now that i'm working again, i'll probably have to eat more because i'm doing so much walking.
Some backstory: ive been lifting for 4 years, but i got chronic shoulder, knee, and elbow injuries 2 years ago and lost all my hard earned gains, and only this past year, after tons of pt work at the gym and posture correction, i'm finally better. However, i have a fear of lifting heavy without absolutely perfect form because i don't want to go through that hell again. Anyways, during my injury, I had transferred to piscatarianism once i started studying nutrition. I try not to eat fish nowadays, but i still sometimes do, but i want to stop. I still eat shellfish though. Ever since i lost my gains 2 years ago, this would be my first time lifting as a vegan (in the process of transferring), hence the title of where to start lifting as a vegan.
Im 155 (last weigh in, about 2 weeks ago), but i might be less because i started my new job which requires lots of walking and also i took last week off from the gym. About 10-13% bf, 23 y.o. and M. Current macros are 100g protein, 440g carbs, and 90g fat. Goals: lift for longevity, put on muscle, and keep my rotator cuff and glutes strong.
QUESTIONS:
My main questions aren't so much about lifting, except for how to overcome the fear of hurting yourself and the best method to prevent chronic injury (ie ive heard mix up your physical activities and ensure proper form).
Here's my main questions, though:
1) what supplements should i take, if any at all?
I already eat nooch (b vitamins and fuck its tasty), kelp (iodine), brazil nuts (selenium), clams (iron), oysters (zinc and dha/epa), chlorella (dha/epa), fortified almond milk (calcium), and a multivitamin for the b12 and vitamin d. In one of my nutrition courses we analyzed a study or two about how soy protein with HMB (beta hydroxy beta methyl butyrate, i think) is nearly as good as whey with regards to initiation of the mTOR pathway (involved in protein synthesis, if im remembering right--it may just be general muscle building). I don't take that, but is it recommended? I also know creatine (ik it's synthesized by the body by 3 AAs, but I'd like to hear what you all have experienced with and without it) and beta alanine (i'm also aware this is made by the body) are popular and that both may be good for improving performance; but i'd also like to see what you all think/experienced. I also saw a comment mentioning citrulline (don't know what that is), and certain magnesium supplements are good for fitness. Currently, i'm taking epic protein for protein powder.
2) how to put on weight?
I don't know why, but i'm struggling to put on weight. I think i could be eating too much fiber (a few days it's 60g+ if i don't have any low fiber foods, and i'm aware 60g+ is generally considered the "too high" threshold for the general populace) or i could not be gaining right because i'm eating too much of the same starch; if i do this, the food can go right through me if i eat it to often for too long (ie rn buckwheat groats disagree with me a bit). My current macros are 100g protein 440g carbs and 90g fat. Also, i hate eating this much, and now that i'm working again, i'll probably have to eat more because i'm doing so much walking.