Vegan Bodybuilding & Fitness

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 Post subject: Im new to veganism! Please help! (:
PostPosted: Sun Mar 30, 2014 8:25 am 
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Finch

Joined: Sun Mar 30, 2014 8:03 am
Posts: 3
Hi everyone
I'm a 20yo student, I've been going to the gym for a few months now and seen some good progress.
But now I've decided to become vegan because it just seems more natural to me :) .
I've made up my own diet based on what i think I need and based on my budget (I'm a student :wink: ).
However since veganism is new to me and you guys know more about it i was wondering if you had any tips on how I can improve this diet or change it.

Below is a table which shows what I plan to eat in one day. I'll eat five meals a day (At the bottom I've put a summary of the total cals and protein grams I'll eat in one day)

Besides this I plan to drink 3 liters of water a day and take multivitamins (mainly for B12)

Here it goes:

Meal 1 Calories Protein
100g oatmeal + 250ml soymilk 490 23
Fresh orange juice 100 2
Total 590 25

Meal 2 Calories Protein
pear 80 1
apple 60 1
Peanutbutter sandwich x 2 600 30
Total 740 32

Meal 3 Calories Protein

Peanutbutter sandwich x 2 600 30
banana 120 1
Total 720 31

Meal 4 Calories Protein
Soy chocolate milk 120 8
rice + soymince + sweetcorn 500 26
Soymilk 80 8
Total 700 42

Meal 5 Calories Protein
30g almonds 180 6
Soymilk 80 8
Total 260 14

Snacks (whenever during the day) Calories Protein

1 cucumber 44 1
2 carrots 30 1
1 apple 80 1
1 pear 60 1
Total 214 4

SUMMARY (one day) Calories Protein
Meal 1 650 28
Meal 2 780 38
Meal 3 760 31
Meal 4 720 42
Meal 5 260 29
Snacks 214 4
Total 3244 149



Any tips/help would be greatly appreciated!
Thanks!!


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 Post subject: Re: Im new to veganism! Please help! (:
PostPosted: Sun Mar 30, 2014 3:39 pm 
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Rabbit
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Joined: Thu Jun 27, 2013 2:33 pm
Posts: 100
Location: Manchester, UK
Looks like it's quite high in fat (plenty of almonds and peanut butter - you must put quite a lot in your sandwiches to reach 30g of proteins)
Try to add legumes and beans, a cheap source of protein, low in fats, plenty of minerals.
Some greens and vegetables as well for vitamins, fiber and nutrients.
You can do pretty much anything with tofu, but it's not the cheapest source of protein. Give it a go though.
You can make a cheap home-made post workout shake with own brand soy milk, pea protein (look online) and some sugar or a banana.

Most interesting thing when I went vegan was to experiment with spices, herbs, and to look into Asian cuisines for ideas.

Be curious and enjoy :)


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 Post subject: Re: Im new to veganism! Please help! (:
PostPosted: Sun Mar 30, 2014 4:30 pm 
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Finch

Joined: Sun Mar 30, 2014 8:03 am
Posts: 3
Thanks for your reply!
I'll look into it ;)


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 Post subject: Re: Im new to veganism! Please help! (:
PostPosted: Wed Apr 02, 2014 5:37 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3241
Need more seeds and greens in your life too.


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