Vegan Bodybuilding & Fitness

Looking at the example from Robert's post;
At the 7am meal, if I remove the protein powder and the multivitamin supplement does it affect a lot? Is really so important a vitamin supplement?
At the 10pm meal, a "soy protein drink" is not just soy milk? how to make that?

I live in China and I don't have access to a lot of stuff like "VEGA" or other proteins and vitamins, etc.

Any advice?
Thanks!

Any suggestions for doing this meal plan properly? How to calculate the calories of what I'm eating and know how much do I have to add?

Chinese Siomai, Tofu, Sweet Potato, Chicken Breast (anything with flavor I don't like steamed), milk, tons of eggs, quail eggs (not healthy), Steak

This is what I plan to eat today, plus a snack when I get home at ten (probably protein plus cereal, about 20 grams of protein with soy milk). So far its only 1800 calories...is that not enough?!??!

Cereal, Hot, Oatmeal, Plain, Unenrich, Dry
1/2 Cup

153

Low Sodium Ezekiel Bread
2 Slices

160

Peanut Butter, Creamy
2 Tablespoons

190

Pea Protein
2 Servings

210

Soy Milk, Original
4 Fluid ounces

39

Banana, Fresh, Med, 7" To 7 7/8" Long
1 Each

105

Lunch: 740

NutriBiotic Rice Protein
60 Grams

240

thai veggie chicken
7 Ounces

280

Tomatoes, Fresh, Med
2 Each

44

Tofu, extra firm
7 Ounces

176

Dinner: 245

Beans, Pinto, Mature, Ckd
1 Cup

245

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By looking at a handful of calorie calculators and experimenting over the last month I realized they are all off for me by about 250kcal. The average I get to maintain 140 is 2,750 kcal, I actually need 3,000. To reach my goal of 175lbs they say I need 3,250, I actually need 3,500. I eat this daily, but I suspect I'll actually need more than 3,500.

I don't get fat easily, especially eating vegan and clean, so I've slammed my kcal consumption into high gear as of today. What's weirder still is the more I eat the leaner I get the more kcal I need. It's bizarre.

Breakfast: 570
4 Slices of toast, 32g peanut butter, 1 cup of coffee with 1/2c soymilk and 3g creatine.

Post-Workout: 605
2 bananas, 30g Soy protein, 3g creatine, 32g peanut butter, 15g hemp seeds

Lunch: 730
200g of oats, 1/2 Cup of Raisins, 1 cup of coffee and 1/2c soymilk (I usually add a bit of maple syrup too)

Dinner: 935
280g pasta or 330g rice, 1 cup of beans or legumes, or tofu, 1 tbsp olive oil, 1 cup of veggies, 1 cup of soymilk

Bedtime snack: 605
2 bananas, 30g Soy protein, 3g creatine, 32g peanut butter, 15g hemp seeds

That's 3,500 kcal pretty much, and about 175g protein, the rest are delicious carbs and fats. Watch me outgrow this too ;_;

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Live cautiously to make it safely to death

Robert: Is that you in your avatar? That's a very impressive physique.

I'm just wondering. When I track my calories on MyDailyPlate, sponsored by LiveStrong, I put two cups of penne pasta. The estimated calories for that amount are 1600 calories. Since I can't really estimate how many servings from the box I'm eating since I used the entire box to make food ahead of time, I have to measure the pasta in a cup. I'll likely buy a scale to measure it in ounces instead. In the meantime, though, does anyone know whether or not this is true?

An unspeakable amount of peanut/almond butter

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viewtopic.php?f=24&t=29098
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Guess this is what I'll be eating from now on. Hopefully no more revisions.

About 4,000 kcal, 225g protein, 66g fat, 580g carbs.

Breakfast: 560/28
4 Slices of Toast
32g Peanut Butter
Coffe or Tea with Soymilk and 2g Creatine

Post Workout: 636/50
2 Bananas
37g Soy Protein
15g Hemp Seed
32g Peanut Butter
2g Creatine

Lunch:835/29
160g Dry Oats
60g Raisins
Tea with Soymilk

Dinner: 1145/62
140g Dry Pasta, 120g Dry Rice
1.5 Cups of Lentils, or 6oz Tofu
1 Cup of Veggies
1 TBSP Olive Oil
1 Slice of Toast
8oz Soymilk
Coffe or Tea with Soymilk

Snack: 736/52
3 Bananas
37g Soy Protein,
15g Hemp Seeds
32g Peanut Butter
2g Creatine

_________________
Live cautiously to make it safely to death

Morning: Porridge - 100g oats, chopped apple, cinnamon, coffee with soy or rice milk. (20g pro)

snack: Pb sandwich (18g pro)

Lunch: chickpeas and brown rice (20g pro)

snack: pb sandwich (18g pro)

snack: bagel w pb (20g pro)

Dinner: soy beans in indian spices with a side of vegetables; Broccoli, zucchini, green beans (40g pro min)

right before bed: Pb sandwich (18g pro)


about:154g protein


don't know exact cals or fat/carb totals for today (probably too much fat by the looks of all the pb sandwiches; i guess tomorrow will be low fat high carb day!

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

Here's today's food for me. Im not vegan before you continue

meal one:
Bagel with peanut butter
Protein shake with 3 tbls oats & milk

Meal two:
x2 boiled eggs
Mixed nuts with dried fruit
Banana

meal three:
4 pieces of soya & linseed bread (6.5grams protein per slice) with
cottage cheese & salad
cereal bar

meal four:
fried rice with onion, mushroom, broccoli, peas & quorn chicken
Soya desert

meal 5:
Rest of the cottage cheese before bed
Apple

I'll be training today so will have a all in one shake 1 hr before workout & a whey shake right after.

_________________
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

Why not vegan? Or not yet?

I have done vegan diets, I kinda float in/out of eating eggs & I dont usually buy cows milk. In all honesty it's just so hard to get any decent vegan food where I live. I don't want to live on beans ect for a protein hit.

I also found my strength to fade very quickly & this was along with following proper bulking vegan diets. I just don't think it suits me as a full time diet. Even upping the calories & portion sizes I was loosing power & weight. For the most part out of a week I would say 65% of my diet is already vegan, I just have quorn/meat free products once or twice a day.

_________________
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

Also what tiny vegan food I can buy is so expensive. Though I earn good money my better half is studying full time so I'am on a budget.

_________________
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

veggiesasquatch - When you upped calories and portion sizes did you track your macronutrient intake?

To answer your question about cheap vegan food, are you talking about replacer products or specific kinds of foods? Because fake meats and things like that will always cost more than whole foods. As someone else who is always strapped for cash, I tend to stock up on the following: beans (black, kidney, chick, lima, pinto), peas, lentils, peanut butter, almond butter, nuts, seeds, broccoli, spinach, whole grain breads/pastas, oatmeal, and potatoes.

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"When in doubt, squat and run hills." - Jim Wendler

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