Vegan Bodybuilding & Fitness

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 Post subject: Can someone help me eat?
PostPosted: Wed Jan 25, 2012 12:19 pm 
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Finch

Joined: Wed Jan 18, 2012 4:14 pm
Posts: 4
I'm new to these forums but I work about 70 hours a week so I don't have a lot of time to sit down and read this forum throughouly to put together my own basic needs and meal chart.

I lift weights twice a week, and do MMA or boxing approx 4 X 1 hour per week, I also go for a 2.4km jog twice a week.

I want to burn off/lose fat while maintaining muscle mass.

Current stats
26 y/o
180lbs
approx 13-14%bf

Here is what a typical day of eating looks like for me.


Breakfast
1/3 cup of steel cut outs
handful of sunflower seeds
handful of dried cranberries
table spoon of ground flax seed
big table spoon of almond butter
few splashes of chocolate almond milk

1 cup of free range egg whites
2 free range eggs
teapsoon of real butter
salt & pepper to taste


Lunch
Big handful of brocolli slaw
crushed mr noodle
slivered almonds
chop of veggies (whatever is around)
tble spoon of canola oil + teaspoon of balsamic vinegar + oriental packet that came in mr noodle

Shake
Protein shake - usually isoflex because I get a good deal on it
5g of creatine
2 cups of white almond milk

Supper
Whatever is around, sometimes a tofu stir fry
or Yves veggie grounds with gaucomole


I know ths is very rough, and maybe completely wrong for my goals but if someone could help me tweak or, or give me a targer calorie intake plus protein/fat/carbs it would be great. I used to find it easy when I wasn't vegetarian but it seems a lot of good veggie foods are high in protein and fats.


Thanks in advance


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 Post subject: Re: Can someone help me eat?
PostPosted: Wed Jan 25, 2012 12:42 pm 
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Rabbit
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Joined: Sat Jan 07, 2012 1:59 pm
Posts: 67
Location: Columbia, MO
give up the egg white and eggs, give up added oil (like butter, olive oils etc.) keep your saturated and trans fats down to a minimum, I keep mine under 10g a day. Increase your calorie intake up to 3000-3500 from whole foods like fruits and veggies, and increase your fiber from whole foods. pretty much low saturated and trans fats, zero cholestrol, and no heavily processed foods and you will cut. No animal foods, no added oils, little to no saturated and trans fats, alot of fiber(carbs) and high calories. Crash diets have destroyed metabolisms and causes the body to store fat for energy and if you increase your calories and carbs and cut out the bad fats, cholestrol, and added oils your body will get into a routine and start releasing stored body fat. It works I lost 120lbs on it and built alot of muscle.

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 Post subject: Re: Can someone help me eat?
PostPosted: Wed Jan 25, 2012 1:25 pm 
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Finch

Joined: Wed Jan 18, 2012 4:14 pm
Posts: 4
That doesn't sound unreasonable but I will miss eggs as I do enjoy them. Is there any non oil alternative for a nice dressing for my salad, I enjoy this lifestyle but I have to admit that I can't eat a big salad of raw veggies without a type of dressing. Any suggestions anyone?


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 Post subject: Re: Can someone help me eat?
PostPosted: Wed Jan 25, 2012 2:19 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Here's a list of some non-oil salad dressings to give you an idea:
http://healthygirlskitchen.blogspot.com/2011/09/big-list-of-no-oil-salad-dressings.html

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 Post subject: Re: Can someone help me eat?
PostPosted: Wed Jan 25, 2012 3:30 pm 
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Rabbit
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Joined: Sat Jan 07, 2012 1:59 pm
Posts: 67
Location: Columbia, MO
i do chopped kale and use a fresh avacodo and mix it with the kale and it tase delicouis :) I also add hemp or flax seeds do it for my omega 3 and 6 and protien. It is very nutrious too. check out the Engine 2 Diet book and it has a ton of delicous meals.

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"Our lives begin to end the day we become silent about things that matter."
-Martin Luther King Jr


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 Post subject: Re: Can someone help me eat?
PostPosted: Wed Jan 25, 2012 11:52 pm 
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Rabbit

Joined: Tue Dec 27, 2011 3:56 am
Posts: 24
Slizzle wrote:
1 cup of free range egg whites
2 free range eggs
teapsoon of real butter


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