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Pashoa

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  1. is it possible to get your plan nutrition please. So we can make some progress as well. Thanks again.
  2. Waou. Impressive gain muscle. Congratulations. can you tell us about your plant based nutrition in a day. And what do you eat to keep 9% body fat. Because i can hardly grow my muscle and i store fat on abs and yet im more like an ectomorphe guy. I dont really understand whats going on in my body beacause i dont eat Junk food at all. I try different way of nutrition even the 80 / 10 /10. but nothing works really. If you can give us your plan meal a day it will be very helpful. Thanks again for your amazing pics and show us that its possible. Looking forward to having your plan vegan nutrition. and what supplements di you use ?
  3. Thanks again for your support. Its really important not to feel alone. I let you know if i make some progress.
  4. Thank you very much Veganbadass for your help and your research. The article you've found is really good. Going to try the meal plan. but we dont have almond butter, no seitan as well. its complicated to found vegan organic food here. In the article Derek says that we need 1 g of prot per pound. so i need 150 g of protein. in y diet i think i hardly reach 150 g. I can get aroung 80 or 90 g of protein. Thats why maybe i can not increase my muscle. What do you think ? Merci encore pour ton aide.
  5. Thanks a lot for your answer. Im a so far and no one can explain me whats wrong with my vegan diet. Very happy to have the point of view of an other vegan sporty guy. Before becoming vegan, actually my diet was like a high protein intake. i was eating 3 meals a day. It was enough to get energy and protein to build my muscle and i didnt store any fat at all on my abs. for breakfast i eated bread with cheese and butter or a tuna sandwich or one fruit (papaya usually) or a yagourt. i was not used to eat a lot in the morming. For lunch and dinner i eated lots of different kind of fishes like tuna (i liked cooked or raw tuna fish mixed with vegetable lemon oignon and coconut milk or sashimi with sauce), fishes from the lagoon or salmon or mekka fish. other time i eated prawns or eggs with rice or pasta. I didnt eat red meat at all. and sometimes i eated chiken but not often. But I must admit i was not used to eat lots of vegetable and fruits. I used whey protein powder for 2 months just after my working out and i stopped one month for my loins . i was doing that in alternance. So when i became vegan it was really a big change for me. now my diet is totally different. For breakfast i have to eat more to get my carbs. So i eat lots of fruits : 6 bananas, 2 mangoes, 2,5 cups of fresh orange juice, a protein shake (1 scoop of vega one 15 g protein or vega sport 29 g protein) mixed with oats (0.5 cup) and an handful of almonds or walnuts and 3 or 4 dates. I would love to make green juice to get more protein and enzym but as i said in my first message, we dont dont have kale, spinach, leafy greens. Even if i live in a island, we dont have local kelp and seaweed. seaweeds are imported. For lunch I try to have a high carb meal and protein as well. So i cooked 50 g of lentils or beans or chick peas. i eat them with brow rice (50 g) or quinoa (50 g) 3 potatoes or 3 sweet potatoes or 4 taros (kind of local ignam) or 50g of pasta. I add 1 table spoon of olive oil and 1 table spoon of colza oil to get omega 3 and 6. after work at 4 or 5 pm, i eat fruits just to get my carbs 1 hour before my working out: 6 bananas, fresh orange juice (2.5 cups), 1 mangoe. i take 1 or 2 coffee spoon of coconut oil. After my working out, I eat 4 bananas again, some almonds sometimes and i drink my protein shake (1 scoop of vega sport = 29 g protein). sometime i add strawberries or mangoes it dépends. For dinner, i try to eat more vegetable like cooked broccolis, spinach (frozen spinach, importated item). I make a salad with carrot, tomatoes, organic baby pring, mushrooms (if i have somme cause very expensive importated item), and organic mais , sprouted alfafa if i have some (for protein), a handful of beans or lentils (for protein). i add 1 tablespoon of olive oil et 1 tablespoon of colza oil in my salad. I try not to eat rice or potatoes or pasta or quinoa for dinner cause im too scared to store more fat on my abdomen. Before going to bed i drink my last protein shake (1 scoop of sunwarrior : 15 g protein) mixed with strawberries. What else. I work out at least 4 times a week (45 minutes of cardio training with a group and 1 hour i lift weights). Each time i spend almost 2 hours at the gym. Wish all those informations would help you to advice me better. Because i dont know what is wrong with my diet. dont understand why i store fat. Maybe my body is not able to absorb all the nutrients it needs. maybe as you said my body turn a good part of my vegan protein intake into fat. I dont know what to do any more. Although i try to keep a high protein intake my muscle doesnt grow at all. I do not succed to get back the body i had before becoming vegan. Wish you could help me guys. thanks again.
  6. I can tell now you made some progress. you have more shoulders, pecs and biceps. I can see more your obliques. Your chest seems to be more enlarged. So keep going and working.
  7. Hello. Sorry. I was too agressive when I posted my first comment. Sorry about that. I was just upset about my own transformaton. I look again your pic and i agree with VeganBadass. You m
  8. Hello guys. I ve been vegan for 9 months My weight is stable now to 150 lb for 5.9 height. I lost 6.6 pounds. Since im vegan i hardly build muscle, i lost my shoulders my pecs and my legs as well. And plus my abdomen stores fat. I dont know why. i am in a really dificult situation because i am the only vegan guy here who wants to build muscle from a vegan nutrition. I live in Tahiti (french polynésia) a small island located in the pacific ocean . so no one can help me here whith my vegan nutrition. Im a really alone. I try to get informations thanks to vegan bodybuildind site or watching video of vegan bodybuilders and folloow advices. But im still skinny, and do not succeed to make any progress. And yet i eat lots of tropical fruits like bananas, mangoes, papayas, i eat walnuts, almond, coconut oïl, extra vierge olive oïl and colza. to get my protein i eat Brown rice lentils, quinoa, buckwheat, beans. for lunch i eat potatoes or pasta sometimes. I want to make green juice but not possible. we dont have big green leaves here just salad or organic leaves from US very expenssive, no kale, no spinach leave. I use protein powder from sunwarrior or vega brandt, 2or 3 times a day above all when im training. I take BCCA and glutamine as well By eating using all these stuff i dont undersand why i stores fat on my abdomen and my muscle dont grow at all. i m a kind of despaired man now. I wish you could advice me and share your experience. Im about to give up. if theres no change i think i m going to reintroduce fish in my nutrition. maybe my body is not able to synthetise protein from veg nutrition. What upset me is the fat i get on my abdomen. I never get that before i turn into vegan life style. Its really depressing not to achieve my goals and see the transformation of my body in bad way. Wish you could help me. Thanks again for reading me and helping me if you can. sorry again about my bad English. Take care. All my regards. Pascal Tahiti - French Polynesia
  9. hello. i dont see really a progress. you have the same problem. like me you store more fat on ur abdomen. ive been vegan for almost 10 months and i dont see any progress. i dont suceed to build any muscle. actually i lost them and i get fat and yet i dont eat Junk foods at all.
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