Vegan Bodybuilding & Fitness

Yeah, I agree. The 80/10/10 diet (actually a lifestyle and not a diet) requires you to consume a MINIMUM of 5 grams of carbs per pound of bodyweight. If you don't get this you can become glycogen deficient rather easy!

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I really like the idea of a diet where I have to take in more calories. Unless I'm beyond active for at least 4-6 months my metabolism isn't the best. I'm finding that with a seriously clean diet, nothing but veggies and fruit with some healthy sources of veggie protein I can get around that a bit...

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Hey everyone, I wish I could have been apart of this thread, I've also had some experience with 80 10 10. Although I "mostly" follow 80 10 10 I still agree with Vegan Essentials. It's not necessarily for everyone, the same for any raw food diet. It's the most natural diet we could follow for our "species". But naturally a lot of us would die and only the strong would survive. Naturally there would be higher levels of cobolamin/B12 in our environment because we wouldn't kill it with emissions and we would all be sleeping on dirt (cobalamin filled beds) and getting it from bugs that were in plants that we just picked out of gardens and ate. Naturally we wouldn't be bodybuilders or power lifters (we might have muscular builds, but not the same thing competitors step on the stage with).

My success with 80 10 10 I think is in part to three things. 1. I eat tons of green vegetables, and 2. I also eat some cooked foods. I eat a few cups of cooked beans and three of four cups of cooked rice a day. I also eat around 3500 to 4000 calories everyday. And 3. I supplement B12.

In regards to the 80 10 10 diet not providing enough fat (veggie princess) and protein you also have to remember that 10% of a 2000 calorie diet is 1/2 as much as 10% of a 4000 calorie a day diet. So on 4000 calories a day I usually get around 125 (g) per day of protein, and around 75-80 (g) of Fat. In both cases that should be plenty of both of those nutrients when your carb level is high. If your carb level is low then your body is naturally going to convert protein and your protein levels will by default have to be higher.

I hope that makes some of us 80 10 10 advocates seem a little less wacko, but I agree that there are a lot of people preaching some wacky stuff all around the world. That's true of literally EVERTHING. And I'm not "100%" raw. It's not my religion, I just think natural food sources are a really good idea.

BTW, Veggie Princess, your avatar is off the hook girl. I hope your photo shoot went well.

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Justin Morgan

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So to revive an old thread.

Any changes views on the 80/10/10 diet?

Agreeing with many others, I've yet to see anybody on this diet who has reasonable muscle mass, and many vegans IMO look very aged, sagging skin, I'm very well willing to bet this is from inadequate protein intake..

The body cannot make proteins: collagen, muscle fibers, or many essential constituents without adequate amino-acid intake, which comes from protein food sources.
9 aminoacids are deemed "essential" because the human body cannot synthesize them from other compounds at the level needed for normal growth, so they must be obtained from food.

The body also has a very sensitive glucose/insulin system. Consuming fruit in the quantities required for this diet or as shown to have been consumed by people on this diet, are in quantities that will cause a massive insulin response.... and such insulin responses can and will down-regulate insulin receptors, causing "insulin resistance". This is a fact, and is commonly referred to as "type 2 diabetes". So I am not at all seeing how consuming this much sugars can be healthy for the body.
FYI 1 medium banana has approximately: 27g carbs; 14g simple sugars.

Fat is also necessary for the body, which can be obtained from nuts (which by the way are a RAW FOOD SOURCE). But with only a 10% intake, fat intake is quite low. FAT is very necessary and required for the healthy production of lipid-sex-hormones, cell membranes, fat metabolism (yes!), and for the absorption of fat-soluble vitamins.

I tried the 801010 rv for about maybe 2-3 months and I felt great at first, then felt fatigued and super bloated and gained weight, I was eating about 1800 calories a day. I started adding more fat in my diet (hemp chia walnuts) and started feeling better, I'm doing 60-20-20 now and feel wayyyy better. I'm still eating mostly raw. I'm currently enrolled in Cornell's plant based nutrition program with Colin Campbell and what he was saying, our macros should be 80 10 10 as well! But cooked, mostly beans and greens whole grains etc he never mentions eating all fruit and one green meal. All fruits, veggies, legumes and grains are carbs so the 80% would come from all those combined. We are all different, if 801010 rv works for someone, then stick to it. If not, then try something else. One diet doesn't work for everyone, our bodies handle foods differently. That's what's so awesome about food intake, it's not set in stone, and we can always try new things til we feel our best!

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http://www.ThePetiteVegan.com

I still think in theory this diet sounds great but it was probably one of the worst diet experiences I have ever had. Personally, ever since I became vegan I have struggled with energy levels. (4 years now) When I did this diet I could not even get out of bed and could not do anything in the gym. I wish I was one of those vegans that could say when I turned vegan I felt so much better than I had before but it is just not true. I envy everyone that says that once they turned vegan they felt great and had lots of energy. Still waiting for that to happen. I felt better, physically, before I turned vegan.

what would you typically eat in a day? i know some people who felt the same way, but they ended up just eating vegan junk food the whole time so that was why lol. i personally believe different diets work for everyone, gotta listen to your body

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http://www.ThePetiteVegan.com

I eat no sugar, no processed foods except for one serving of tofu and 2-4 scoops of raw vegan protein a day, and everything else is whole foods, as raw as possible. I do not eat any "vegan junk food". On the 80/10/10 I just ate raw fruit and raw veggies. Nearly passed out. I have been working, this week, to push myself to eat 2000cals a day. It makes a significant difference in the gym but the extra cals are freaking me out. BTW, I lift 4-5x per week. 4x/wk cardio.

yeah the 801010 made me feel weird since i was eating super low fat, i increased to about 1800 [i'm only 4'11 so thats a lot for me] and i definitely put on weight. i still eat mostly raw but the added cooked foods helped me. the extra calories would freak me out too but you work out a lot so i think thats a reasonable amount of calories!

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http://www.ThePetiteVegan.com

2000 calories per day? With 4-5 days of training per week (not even including the cardio)?

That's probably your energy problem right there. I have a raw vegan friend at Cornell who specializes in endurance training. She eats easily 2.6k-3k per day, and she rarely lifts. She's thin as a pencil, too.

Might want to start jumping up the calories in anyway you can.

I appreciate the feedback but, I have pushed myself to 1800-2000 cals over the last 1-2 weeks, and, like usual, I put on weight. I feel so much better, stopped binge eating (which usually happens after 4 days at 1200 cals) and have energy in the gym. Really happy with how I feel but am very uncomfortable putting on my weight. If I should be eating this amount and, most of the feedback is that even 2k is not enough then why does this put weight on me?

Try and keep in mind that short term your weight doesn't really matter, especially since most of the weight from fruits is water, plus I assume you're drinking extra water to help with your digestion.
The first time I tried the 811 diet I ate heaps, my digestion got really good, however I bombed out and had to give it up after a few weeks. I found out the hard way that just because I was eating heaps, it didn't mean I was getting enough calories. Fortunately this time round I have learnt from my mistakes and I force myself to eat enough calories (minimum of 2500, preferably closer to 3500). The problem I'm having this time is that I stopped eating for a bit over a week (who knew hard breakups could give you almost instant eating disorders??) before starting, so I'm still struggling to force enough food into my stomache. I also eat brown rice and sweet potato at night to give me a calorie boost. So yeah, the biggest problem that most people have is eating the wrong foods and ending up with like 1500 calories, even though they haven't stopped eating. Banana smoothies are your best friend! Easy 1000 calorie meal.

I know I'm new, but I figure every bit of experience is relevant.