New to veg world, help needed on nutrition program..

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AlmostVeg
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New to veg world, help needed on nutrition program..

#1 Postby AlmostVeg » Wed Feb 01, 2012 3:16 pm

Hi guys! :)

As I told you in my introduction thread (viewtopic.php?f=2&t=27619) I'm new to the vegan world.

I've read books (including Robert's one) about vegan nutrition (and recipes) but I was afraid about making mistakes so
I went to a vegan dietitian that provide me with a "cutomized" diet, but I'm not convinced about it (Now I think I'm just wasting moneys..).

I'm 30, about 184cm height and 91 Kgs weight. I go gym for weight lifting 3 days a week (1 hour workout) from 2 years. In 2 years I saw muscles growing up but
they are under my body fat :(

Here is the diet that the vegan dietitian provided me (typical day), what do you think about it?

Meal 1
200ml Rice milk + 50 gr. oats (I use Quaker)
One fresh orange juice
Cofee

WORKOUT (yes, I workout early in the morning before go working)

Meal 2 (after workout)
One fresh fruit (i.e. apple)
30 gr. of nuts/almonds

Meal 3
90 gr. pasta/rice with vegetables
60 gr. Tofu
50 gr. bread

Meal 4
One fresh fruit (i.e. apple)
30 gr. of nuts/almonds

Meal 5
40 gr. pasta/rice with vegetables
90 gr. fresh legumes
70 gr. bread

TOTAL Kcal: 2200
TOTAL Protein: 80 gr. (15%)
TOTAL Carbs: 350 gr. (58%)
TOTAL Fats: 65 gr. (27%)

My aim is to lose my bodyfat (expecially my belly bodyfat) but I'm afraid to loose too much muscle.. Is there something wrong in this nutrition plan or is it just my sensation?

Thank you! :D

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Fallen_Horse
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Re: New to veg world, help needed on nutrition program..

#2 Postby Fallen_Horse » Wed Feb 01, 2012 3:20 pm

I would say it's a solid plan, but it should be tailored to the amount of calories you currently eat. So if you eat 3000 a day, then you only want to cut that down to 2700 or so to lose weight slowly and without killing your metabolism. If you normally eat 2500 a day, then 2200 a day is perfect.

Also, the plan should have more veggies! You can never have too many :)
Learning how to be compassionate, gain wisdom, and love life.

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lobsteriffic
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Re: New to veg world, help needed on nutrition program..

#3 Postby lobsteriffic » Wed Feb 01, 2012 3:46 pm

Yes, I second Fallen_Horse, where are the veggies? Definitely include those...they have tons of nutrients, very few calories, and can help keep you full.

AlmostVeg
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Joined: Tue Jan 31, 2012 3:39 pm

Re: New to veg world, help needed on nutrition program..

#4 Postby AlmostVeg » Wed Feb 01, 2012 4:16 pm

Thank you for your replies! I eat veggies in meal 3 and meal 5, about 400 gr total of veggies (spinach, salad, broccoli)..


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