Vegan Bodybuilding & Fitness

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 Post subject: help me please!
PostPosted: Mon Feb 06, 2006 8:42 am 
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Finch

Joined: Mon Feb 06, 2006 8:33 am
Posts: 3
hello guys!
I'm Luca from Italy!I'm 23 years old and I'm vegan from 6 years!
I need your help because in italy the personal trainer and the other bodubuilders scarry me because I'm vegan and I wont to be a BB!ehehhehehehe

I need your help for one right vegan diet!
so....

23 years old
80 kg weight
180 cm high
I work in the gym 5 days a week


help me please!
sorry for my english!!!

thanks

Luca


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 Post subject:
PostPosted: Mon Feb 06, 2006 9:36 am 
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Site Admin
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 6067
Location: England
What's your current diet like? What do you eat on normal days?


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 Post subject:
PostPosted: Mon Feb 06, 2006 6:44 pm 
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Finch

Joined: Mon Feb 06, 2006 8:33 am
Posts: 3
MEAL 1 08:00 am

soy milk 250g
bread slice 10
jam without sugar
lino oil 1 spoon
+watt supro soy protein 31,5g

MEAL 2 10:00

fresh fruits
tofu
almonds

MEAL 3 12:00

spaghetti or rice just with olive oil 100g
vegetal proteins like tofu or seitan ecc
fresh vegetables

WORK IN GYM FROM 1pm TO 2.30pm

MEAL 4 15:00

+watt supro soy protein 31,5g

MEAL 5 20:00

vegetal proteins like tofu or seitan
fresh vegetables
beans
fresh fruits

MEAL 6 before to sleeping

+watt supro soy protein 31,5g

thanxxx

Luca


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 Post subject:
PostPosted: Mon Feb 06, 2006 7:34 pm 
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Site Admin
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 6067
Location: England
is that 10 slices of bread for breakfast?


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 Post subject:
PostPosted: Mon Feb 06, 2006 7:58 pm 
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Elephant

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 2783
I think it was 10 g... 6 meals is the recommended number luca. You may just need to lift heavier weights, less reps, but see what the others say.


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 Post subject:
PostPosted: Tue Feb 07, 2006 3:03 am 
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Finch

Joined: Mon Feb 06, 2006 8:33 am
Posts: 3
hello guys!
is 5 slice bread for breakfast sorry!!!!

Is a good diet for you?
Can you write your diet here?

thanks

Luca


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 Post subject:
PostPosted: Tue Feb 07, 2006 3:28 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Hey Luca,

Here are some of my meal plans:

7AM
Fruit smoothie with orange juice, strawberries, blueberries, bananas and Vega Meal Replacement Powder
Bowl of vegan cereal with soymilk
2 bagels with hummus
Multivitamin
16oz water

10AM
Raw Food bar
1 bowl of citrus fruit
2 servings of protein mix (peanuts, pumpkin seeds, soynuts, granola, sunflower seeds, almonds)
16oz water

1PM
4 servings of marinated tofu
2 yams
Large green salad
16oz natural fruit juice

4PM
Vega Meal Replacement Powder mixed with 12oz juice or water
2 bananas with almond butter
16oz water

7PM
4 slices of homemade vegan pizza
Plate of brown rice, green beans, kidney beans, and peas.
16oz chocolate soymilk

10PM
4 servings of seaweed chips
2 servings of pineapple
16oz water



7AM
2 kiwis
2 sliced peaches or nectarines
Fruit smoothie with Vega Meal Replacement powder
Multivitamin
16oz citrus juice

10AM
Slices of cantaloupe, honeydew, and watermelon
Bowl of mixed nuts
Celery sticks with peanut butter
16oz water

1PM
Large plate of mashed potatoes with mushrooms, carrots, peas, green beans, and broccoli.
Green salad with lettuce, spinach, cabbage, tomatoes, olives, and sprinkled seeds or nuts.
16oz fruit juice
16oz water

4PM
Fruit salad (slice up apples, pineapple, banana, peaches, and pears
Green salad with sprinkled nuts and seeds
16oz fruit juice or soymilk

7PM
Corn on the cob (or off the cob)
Steamed eggplant or squash.
Brown rice and beans with mixed veggies
16oz protein smoothie

10PM
Vegetable soup
Soy crisps or seaweed chips
16oz almond milk



*These numbers represent grams of protein and calories*

7AM
1 bowl of Hi-Lo Cereal with soymilk 20 400
1 Soy Yogurt 6 160
1 Banana 1 70
All vitamins taking today
24oz water

10AM
Protein or Meal Replacement shake 15-25 300-500
2 whole pieces of fruit 1 150
16oz water

1PM
Mock Meat Meal 10-30 300-600
Bowl of potatoes, broccoli & carrots 10 200
24oz water

4PM
Mixed raw nuts, unsalted (cashews, walnuts, almonds) 15 350
Clif or Odwalla bar 10 250
16oz water

7PM
Tofu/vegetable stir-fry (variety of veggies) 25 400
Spinach, lettuce, cabbage salad w/kidney beans/chickpeas 12 280
12oz chocolate soymilk 10 300
16oz water

10PM
Protein or Meal Replacement shake 15-25 150-300
Lentil Soup with crackers or wheat bread 15 300
12oz water

Daily totals 205 4,200
108oz water plus water consumed in protein drinks


I hope that helps a little.

You can find a bunch more of these sample meal plans on this link:

http://www.veganbodybuilding.com/nutrition.html

Best of luck!

-Robert

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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