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help me please!


xlucax
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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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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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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

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