williamsvk

Thanks for all your replies. I am currently changing my diet because I want to loose fat (a little). Now I am 182 cm heigth, 76 kg weigth and 10% BF. I plan to reduce BF to 5% so I am cutting some carbohydrates (white sugar etc.). Since I have no troubles with loosing weight I can eat a lot and still loosing BF because I do a lot of cardio. I will post some photos of my progress soon, I am wating for sunbathing for better looking. And yes, I started drink bigger amount of water (also because it is extremly hot in Slovakia now). Once again - thanks for your replies.

I would like to share with you my current nutrition program. I switched from vegetarian to vegan about 2 months ago so I am not sure if it is good enough but it works great for me! I have plenty of energy, I do not need so much sleep and what is the best - I lost 2 lb of fat and added 1 lb of muscles in just one month. It suprised me because I eat plenty of calories - almost 3800. So, here it is: 1. meal - 5:30 AM 400 g random fruit (apples, oranges, berries) 2. meal - 6:30 AM 70 g rolled oats 20 g raisins 10 g shredded coconut 20 g protein powder (I mix pea and rice protein for better ratio of amino acids) 3. meal - 10:00 AM 30 g random seeds or nuts (walnuts, almonds, sunflower seeds etc.) 200 g wholewheat bread 85 g hummus 200 g vegetables (pepper, broccoli, tomato, carrot - whatever I want) 4. meal - 1:00 PM 70 g legumes (lentils, beans, chickpeas etc.) 70 g cereals (cooked rice, quinoa, amaranth, millet, barley etc.) 20 g pumpkin seeds 5. meal - 30 min before workout I prepare shake that consist of 200 g fruit 100 g greens (spinach, kale, broccoli...) 20 g flax seeds 6. meal 50 g cooked millet 10 g sugar 1 banana - blend it together like a pudding 7. meal - 8:00 PM vegan dinner consist of tofu or seitan or some beans, plenty of vegetables. 8. meal - 10:00 PM 25 g protein powder Together: E - 3775 cal. P - 150 g S - 582 g F - 89 g I also drink 3 l of water every day. It will be great if you give me some piece of advice.

Hello everybody! I am Viliam from Slovakia or Slovak republic, small country in the middle of Europe. I am almost 18 years old, and I have been vegetarian for 1,5 years. In the beginning of March 2012 I have switched to vegan because I wanted to improve my health. I am interested in fitness, especially I love endurance run - I am planning to run my first marathon in the fall but I also like working out with dumbells in my home. It is a strange mix, I know about it but I like that feeling when I realize that I become faster, stronger and in fact - bigger! I gained about 15 lb since I started working out (about year ago) and I am about 170 lb now and my height is 71.3 inches (I am sorry if I used bad units, I am used to metric system - 78 kg and 181 cm) I would like to write something about my nutrition, get a advice about it, something about my home workouts and in the summer upload some photos of my progress. Also - I am very greatful for this forum and also for great and inspirational site!

Hello Tomas, I am from Slovakia, it is nice to meet someone from the near country. In fact - you inspired me to register on this forum. I am planning to add my own Introduction post and write something about my nutrition and workouts.