Vegan Bodybuilding & Fitness

Healthy Food Defines You
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 Post subject: Re: What are the bulkers eating???
PostPosted: Thu Aug 04, 2011 10:39 am 
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Finch

Joined: Mon Sep 07, 2009 12:04 pm
Posts: 8
Quote:
Here is an example menu & eating schedule for the general bodybuilder.

7AM
2 cups oatmeal
protein Smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
multivitamin supplement

10AM
4 pieces of toast with peanut butter/soynut butter/almond butter
8oz glass soymilk
breakfast burrito (tortilla, rice, beans, tofu, broccoli, corn)

1PM
large strips of baked tofu with peanut sauce
1 cup broccoli
salad (lettuce, spinach, cucumbers, carrots, tomatoes)
8oz glass soymilk

4PM
bowl of mixed nuts (cashews, almonds, peanuts, walnuts)
tofu sandwich with vegan mayo and spinach
8oz glas orange juice

7PM
bowl of brown rice
teriyaki tofu
green beans and peas
grated soy cheese
8oz glass soy milk

10PM
bowl of mixed fruit
soy protein drink
soy crisps


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!


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 Post subject: Re: What are the bulkers eating???
PostPosted: Thu Aug 04, 2011 10:50 am 
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Finch

Joined: Mon Sep 07, 2009 12:04 pm
Posts: 8
MrSwolehouse wrote:
Stenno wrote:
For the first time ever I kept a food diary yesterday... and I came in at about 1900kcals. I was gobsmacked and I thought I'd eaten a fair bit. I'll be rethinking my diet and adding 200-400kcals per week will be the goal!



THIS is what everyone should do before they start any new "diet" or "meal plan". So many people tell me "I eat sooo much food you just don't get it! I can't gain weight!" and then I ask them ok, how many calories you eat a day? NO ANSWER! Once they actually do an HONEST food log for the span of atleast a few days they realize they have absolutely not been eating enough. Some people gain well on only a few hundred calories over maintenence and others, like myself, need almost 1000 cals over maintenance to see a progression.


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?


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 Post subject: Re: What are the bulkers eating???
PostPosted: Tue Aug 09, 2011 5:57 am 
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Finch

Joined: Wed Jul 27, 2011 9:05 am
Posts: 7
Chinese Siomai, Tofu, Sweet Potato, Chicken Breast (anything with flavor I don't like steamed), milk, tons of eggs, quail eggs (not healthy), Steak


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 Post subject: Re: What are the bulkers eating???
PostPosted: Tue Aug 09, 2011 7:56 am 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
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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 Post subject: Re: What are the bulkers eating???
PostPosted: Sat Aug 27, 2011 4:38 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
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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 Post subject: Re: What are the bulkers eating???
PostPosted: Sun Sep 04, 2011 4:48 pm 
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Rabbit

Joined: Wed Aug 31, 2011 11:14 am
Posts: 79
Robert: Is that you in your avatar? That's a very impressive physique.


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 Post subject: Re: What are the bulkers eating???
PostPosted: Thu Sep 08, 2011 12:08 pm 
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Finch

Joined: Sat Sep 03, 2011 3:36 pm
Posts: 6
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?


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 Post subject: Re: What are the bulkers eating???
PostPosted: Thu Sep 08, 2011 2:27 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
An unspeakable amount of peanut/almond butter ;)

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 Post subject: Re: What are the bulkers eating???
PostPosted: Thu Sep 15, 2011 10:54 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
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

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 Post subject: Re: What are the bulkers eating???
PostPosted: Mon Sep 19, 2011 9:17 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
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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 Post subject: Re: What are the bulkers eating???
PostPosted: Tue Oct 18, 2011 9:06 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
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.

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 Post subject: Re: What are the bulkers eating???
PostPosted: Tue Oct 18, 2011 9:24 am 
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Rabbit

Joined: Tue Aug 30, 2011 6:59 am
Posts: 60
veggiesasquatch wrote:
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.



Why not vegan? Or not yet? :)


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 Post subject: Re: What are the bulkers eating???
PostPosted: Tue Oct 18, 2011 9:43 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
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.

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 Post subject: Re: What are the bulkers eating???
PostPosted: Tue Oct 18, 2011 9:45 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
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.

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 Post subject: Re: What are the bulkers eating???
PostPosted: Tue Oct 25, 2011 9:20 am 
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Gorilla
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Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
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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