Vegan Bodybuilding & Fitness

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 Post subject: From Sweden. Can you help me?
PostPosted: Fri Nov 15, 2013 10:07 pm 
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Finch

Joined: Fri Nov 15, 2013 10:04 pm
Posts: 4
Hello. :)

How are you?

I'm a 27-year-old vegan man/boy from Sweden :) ( So sorry for bad english)

Has been vegan for almost 3 years, and is passionate about animal rights, health, fitness and the environment.

I've been working out from year to year, time to time. But have never had any serious plan or so in bodybuilding.

I wanted to check if there is anyone here with some experience, who perhaps can give me some good advice and answer some questions, when it comes to being vegan and strength training and building muscle? It's new to me. Can tell you that I'm about 182 cm, and around 72 kg.

My goal with resistance/bodybuilding training, is to build and add on more muscle and get a fit body. I have no goal to become a huge bodybuilder and get huge muscles, start compete or anything like that. I want to feel good, and look good :)

My ideal form, that I want to achieve, is much like the Greek athlete statues.


Or something like these known actors:

http://www.etonline.com/news/129299_Ryan_Gosling_Calls_His_Abs_Pets/

http://www.fanpop.com/clubs/hottest-actors/images/17909241/title/sexy-ryan-reynolds-wallpaper


Thats kind of what, I want to achieve, but in a healthy way. I know that eating a lot of protein is not good for health.

I eat after Dr. Mcdougall diet which are based on starches (potatoes, rice, beans, pasta, etc.) as the base of the calories, and complementary fruit and vegetables.

I have also heard and read on him with the dangers by eating too much protein, please see this video: http://www.youtube.com/watch?v=f-gQqKzs5Vw

But I have read some from Brad Pilons book "How much protein." Where, he has references to research that shows that you do not need as much protein as bodybuilders often states. Self he eats "only" 70 to 80 grams of protein per day. The studies from research in the book, showed that even vegetarians and vegans got the same results, with those who ate meat, the same relatively low amount of protein (think it was 70 grams per day) and the same exercises, for a certain time, so they built pretty much muscle.

This is what Brad Pilon looks like:

http://www.google.se/imgres?imgurl=http://bradpilon.com/wp-content/uploads/2012/12/BP-Dec-2012.jpg&imgrefurl=http://bradpilon.com/weight-loss/beyond-intermittent-fasting/&h=960&w=638&sz=63&tbnid=Hk_U1EnzI0OhKM:&tbnh=90&tbnw=60&prev=/search%3Fq%3Dbrad%2Bpilon%26tbm%3Disch%26tbo%3Du&zoom=1&q=brad+pilon&usg=__f-NrORgFyupNozk1nxXP_M95BhY=&docid=c-6w6nfa98tCFM&sa=X&ei=AJ2GUqaIIOvU4wSyl4HYAw&sqi=2&ved=0CEEQ9QEwBA

So do you guys think I can reach my goal with my vegan McDougall diet, with about 70% protein per day on average?

And I was thinking to try this with intermittent fasting. What do you think about that?

I have checked out some of the "Eat Stop Eat" by Brad Pilon. And others. To burn fat, while building muscle.

What do you think about it, 1-2 times a week, not more than 24 hours at a time? According to the research Pilon and others refer to, the body do not burn body muscles as fuel when you fast, since growth hormone if formed that protects the muscles, instead it burs fat. So I guess that one can build muscle, burn fat and also without having bulking and becoming fat and over weight to build muscle and then have to burn off all the fat before summer? As long as one takes care of the diet and the calories the rest of the week? I want to burn my stomach fat. But only that, because I'm otherwise I am quite skinny :)

Any opinions? Grateful for answers.

I have started working out about 5-6 times a week. Quick but intense workouts in about 20-25 minutes. Training mostly one muscle group per day to concentrate and focusing extra on each muscle:

Monday: Triceps.
Tuesday: Back.
Wednesday: Chest.
Thursday: Biceps.
Friday: Stomach + legs.
Saturday: Shoulders.
Sunday: Rest.


I also walk some mils (swedish kilometers) each day.

Im mostly using free weights.

For breakfast I eat a serving of oatmeal. For lunch after training bulgur, quinoa, rice, or pasta with beans or lentils, and broccoli (I eat a lot of broccoli every day), to dinner, about the same but without the beans / lentils. Snacks are some apples and some hard bread.

What I would like to ask is how you spontaneously think and feel about my training and diet schedule? And if the idea of intermittent fasting 1-2 to burn stomach fat etc is something good?

Something I need to change, add to the diet / exercise or something else?

Thank you.


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 Post subject: Re: From Sweden. Can you help me?
PostPosted: Sat Nov 16, 2013 9:56 pm 
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Elephant
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Joined: Mon Apr 28, 2008 12:10 pm
Posts: 2357
Location: Bakersfield, CA, USA
Swedish vegan wrote:
Thats kind of what, I want to achieve, but in a healthy way. I know that eating a lot of protein is not good for health.

I eat after Dr. Mcdougall diet which are based on starches (potatoes, rice, beans, pasta, etc.) as the base of the calories, and complementary fruit and vegetables.

I have also heard and read on him with the dangers by eating too much protein, please see this video: http://www.youtube.com/watch?v=f-gQqKzs5Vw

But I have read some from Brad Pilons book "How much protein." Where, he has references to research that shows that you do not need as much protein as bodybuilders often states. Self he eats "only" 70 to 80 grams of protein per day. The studies from research in the book, showed that even vegetarians and vegans got the same results, with those who ate meat, the same relatively low amount of protein (think it was 70 grams per day) and the same exercises, for a certain time, so they built pretty much muscle.

This is what Brad Pilon looks like:

http://www.google.se/imgres?imgurl=http://bradpilon.com/wp-content/uploads/2012/12/BP-Dec-2012.jpg&imgrefurl=http://bradpilon.com/weight-loss/beyond-intermittent-fasting/&h=960&w=638&sz=63&tbnid=Hk_U1EnzI0OhKM:&tbnh=90&tbnw=60&prev=/search%3Fq%3Dbrad%2Bpilon%26tbm%3Disch%26tbo%3Du&zoom=1&q=brad+pilon&usg=__f-NrORgFyupNozk1nxXP_M95BhY=&docid=c-6w6nfa98tCFM&sa=X&ei=AJ2GUqaIIOvU4wSyl4HYAw&sqi=2&ved=0CEEQ9QEwBA

So do you guys think I can reach my goal with my vegan McDougall diet, with about 70% protein per day on average?

And I was thinking to try this with intermittent fasting. What do you think about that?

I have checked out some of the "Eat Stop Eat" by Brad Pilon. And others. To burn fat, while building muscle.

What do you think about it, 1-2 times a week, not more than 24 hours at a time? According to the research Pilon and others refer to, the body do not burn body muscles as fuel when you fast, since growth hormone if formed that protects the muscles, instead it burs fat. So I guess that one can build muscle, burn fat and also without having bulking and becoming fat and over weight to build muscle and then have to burn off all the fat before summer? As long as one takes care of the diet and the calories the rest of the week? I want to burn my stomach fat. But only that, because I'm otherwise I am quite skinny :)



First, let me say that your diet looks pretty healthy, so that's good. You mentioned you are skinny though, so you are going to want to eat more than feels 'normal' to eat, since your body isn't used to living with a calorie surplus.

I think an ideal protein range for health/fitness is anywhere from 10%-40% of calories, depending on protein quality and number of calories. Anything in that range should be healthy/safe.

Recently, different fasting styles have become popular, with Pilon's method being one of them. I think these methods are great for helping people consume fewer calories, since limiting the window for calories is a form of calorie restriction. If you aren't trying to lose weight, I'm not sure if fasting periods will be as beneficial for you.

Welcome to the forum! Sorry my reply is pretty brief, but I am pretty busy right now. :O

Take care!

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 Post subject: Re: From Sweden. Can you help me?
PostPosted: Sat Nov 16, 2013 10:29 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3192
Hi and welcome to the forum. Your english is fine. Your diet is pretty good but could use some more variety. Do you get bloated or gassy from all that beans and broccoli?
Fallen Horse had some really good feedback, spot on.
Hope to see you share more of your fitness journey with us here,

-Dylan


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 Post subject: Re: From Sweden. Can you help me?
PostPosted: Mon Nov 18, 2013 6:09 pm 
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Finch

Joined: Fri Nov 15, 2013 10:04 pm
Posts: 4
Fallen_Horse wrote:
Swedish vegan wrote:
Thats kind of what, I want to achieve, but in a healthy way. I know that eating a lot of protein is not good for health.

I eat after Dr. Mcdougall diet which are based on starches (potatoes, rice, beans, pasta, etc.) as the base of the calories, and complementary fruit and vegetables.

I have also heard and read on him with the dangers by eating too much protein, please see this video: http://www.youtube.com/watch?v=f-gQqKzs5Vw

But I have read some from Brad Pilons book "How much protein." Where, he has references to research that shows that you do not need as much protein as bodybuilders often states. Self he eats "only" 70 to 80 grams of protein per day. The studies from research in the book, showed that even vegetarians and vegans got the same results, with those who ate meat, the same relatively low amount of protein (think it was 70 grams per day) and the same exercises, for a certain time, so they built pretty much muscle.

This is what Brad Pilon looks like:

http://www.google.se/imgres?imgurl=http://bradpilon.com/wp-content/uploads/2012/12/BP-Dec-2012.jpg&imgrefurl=http://bradpilon.com/weight-loss/beyond-intermittent-fasting/&h=960&w=638&sz=63&tbnid=Hk_U1EnzI0OhKM:&tbnh=90&tbnw=60&prev=/search%3Fq%3Dbrad%2Bpilon%26tbm%3Disch%26tbo%3Du&zoom=1&q=brad+pilon&usg=__f-NrORgFyupNozk1nxXP_M95BhY=&docid=c-6w6nfa98tCFM&sa=X&ei=AJ2GUqaIIOvU4wSyl4HYAw&sqi=2&ved=0CEEQ9QEwBA

So do you guys think I can reach my goal with my vegan McDougall diet, with about 70% protein per day on average?

And I was thinking to try this with intermittent fasting. What do you think about that?

I have checked out some of the "Eat Stop Eat" by Brad Pilon. And others. To burn fat, while building muscle.

What do you think about it, 1-2 times a week, not more than 24 hours at a time? According to the research Pilon and others refer to, the body do not burn body muscles as fuel when you fast, since growth hormone if formed that protects the muscles, instead it burs fat. So I guess that one can build muscle, burn fat and also without having bulking and becoming fat and over weight to build muscle and then have to burn off all the fat before summer? As long as one takes care of the diet and the calories the rest of the week? I want to burn my stomach fat. But only that, because I'm otherwise I am quite skinny :)



First, let me say that your diet looks pretty healthy, so that's good. You mentioned you are skinny though, so you are going to want to eat more than feels 'normal' to eat, since your body isn't used to living with a calorie surplus.

I think an ideal protein range for health/fitness is anywhere from 10%-40% of calories, depending on protein quality and number of calories. Anything in that range should be healthy/safe.

Recently, different fasting styles have become popular, with Pilon's method being one of them. I think these methods are great for helping people consume fewer calories, since limiting the window for calories is a form of calorie restriction. If you aren't trying to lose weight, I'm not sure if fasting periods will be as beneficial for you.

Welcome to the forum! Sorry my reply is pretty brief, but I am pretty busy right now. :O

Take care!



Thank you Fallen_Horse :)

I want to fast to, and so calorie restrictions because I want to live longer and not get sick. But also want to build muscle at the same time :)

I have seen this, science show that with fasting you liver longer, very small change to get cancer and other diseases, and your memory get better.

See it here: http://www.svt.se/vetenskapens-varld/se-program/del-11-34


But according to Brad Pilon (if I'm understand him right) can hold the fat off and build and maintain muscle at the same time because growth hormones produced when one is fasting protects muscles from disappearing. These growth hormones are not dangerous when one is fasting, I've read. But I do not know.

Take care you too.


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 Post subject: Re: From Sweden. Can you help me?
PostPosted: Mon Nov 18, 2013 6:13 pm 
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Finch

Joined: Fri Nov 15, 2013 10:04 pm
Posts: 4
C.O. wrote:
Hi and welcome to the forum. Your english is fine. Your diet is pretty good but could use some more variety. Do you get bloated or gassy from all that beans and broccoli?
Fallen Horse had some really good feedback, spot on.
Hope to see you share more of your fitness journey with us here,

-Dylan



Hi Dylan.

Thank you :)

Thank, but I am cheating and using the translation from time to time :)

Should my diet use some more variety, because its sounds boring, or because its not so healthy to eat the way I do?

I get very gassy from Beans, always :) You too? :)

Yes, bloated (Had to look up that word ) to after eating beans with bulgur and stuff :)


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 Post subject: Re: From Sweden. Can you help me?
PostPosted: Wed Jan 15, 2014 7:05 pm 
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Finch

Joined: Fri Nov 15, 2013 10:04 pm
Posts: 4
Some tips for help? :)


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 Post subject: Re: From Sweden. Can you help me?
PostPosted: Fri Jan 17, 2014 3:41 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 252
you almost only take proteins from legumes because you dont know from wich other sources you can get them or for other reasons?
try with varities of tofu or soy products and seitan.
and i think intermittent fasting is a really good idea i used to do it for a few weeks and i felt good but then i quit.
you could even use protein shakes..
and about proteins yeah humans take too many proteins and too many other products that are not so healthy. i think we should go back to gatherers diet and way of life but as long as we live in the civilization where we are forced to assimilate certain parts of this mother culture (like building muscles being fit etc) so at least we should do it in the healthier way possible. and i am pretty sure that proteins that you could get from lentils (combined with other food because remember that lentils dont have all the necessary aminoacids) are not the same kind of protein that you could get from a bloody steak of a cow

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