Vegan Bodybuilding & Fitness

Sample day!!!!



Breakfast: orange smoothie OR 8 Banana Ice-Cream Dish!!!!

Snack if I'm hungry: 3-4 Dates!!!

Meal 2: 7-8 Nanas or Berries & Nanas

Meal 3: 1-2 lbs of grapes or more 4-5 Bananas

Meal 4: GINORMOUS Green Salad (Spiralized Zucch Noodles, Corn, Mushroom and Spinach Salad, or Chunky Tom-Corn Soup

Water: 2 Liters

********I roughly jotted this down!!!! My Calories are usually from 1600-1900 of Fruits & Veg (mainly Fruit), some days I actually reached 2000!!! (been also eating lots of grapes lately...so I get full pretty fast)
~~eating lots of Mono-Meals for Better Digestion!

vVv

I have a pretty nice array of simple, go-to meals that I rotate on the regular. I also still loosely follow IF because it works best for me so amounts of each item varies based on how I feel at that meal. Sometimes it's 2 cups of oatmeal in my first meal with less CHO during the second; sometimes I save up my CHO intake, aside from Pre- and Post-WO, for a big dessert; sometimes I combine dessert and my post-work out meal; if I'm off work and have time to eat more often, IF falls to the wayside.
Basically, as long as I hit my protein and get CHO before/after working out, I'm not that strict about everything else, especially since I once was one of "those people" who believed in clean/dirty foods.

A typical day goes something like this:

Meal 1
Black coffee
Kamut puffs/oatmeal
Soy milk
Banana/pumpkin puree
Berries
Scoop of protein powder
Nut butter

PWO
Scoop of protein powder
Scoop of pure protein
Soy milk

Meal 2
TVP/Seitan
Lentils/beans
Rice/pasta
Tons of vegetables
Nuts/seeds with dried fruit

Dessert
Whatever fits into my macros.

Sure. It's really simple really.

120-200g whey protein powder in soy milk, consumed over the course of the day (inb4 hate, I eat fish and dairy)

After that, basically just munching on whatever carbs I feel like over the course of the day, tapering off by about 6 pm.

I like fancy special-K type grain cereal, I like soy milk, I like edamame and tofu, and I like sugary junk food. I just try to make sure I don't eat too much of it to where I get chubby. I also like rice, cauliflower, broccoli and some other vegetables, and every possible kind of pepper.

Ive been Vegan for a hint over 2 weeks now, and have been to the gym last 2 days (never been a member before now) and hoping to put on muscle (am scrawny atm)

Wake up:
Vital Greens with Water

Breakfast:
120g Quick Oats and a banana (or some other fruit)

Snack away at almonds and cashews + 7 odd cups of green tea during morning/avo

Lunch
100g~ couscous, cucumber and sultanas

A piece of fruit or two

Dinner
Boiled Veges (mix of green beans, peas, mushy, asparagus etc, whatever I get from market that week)
Sometimes a strawbery and banana smoothie

Evening (2hours before bed)
400 - 500ml Juice of oranges, cucumber, kale, ginger, carrots and celery

Any advice would/thoughts would be epic

At the moment my diet is heavily based on carbs from Dr. Mcdougall's book Starch solution. I include 60g of soy protein per day. I am building bulk muscle mass.

So, my daily meal plan would look like this:
1st meal 200g dry pasta, boiled with 10g flax oil
2nd meal 200g dry white rice with 10g walnut oil, 30g soy isolate
3rd meal: 200g dry couscous with flaxoil
4th 2lbs of potatoes, and soy protein later.

Total daily calories 3300, 120g of protein, 600g of carbs.

MEALS

Breakfast - The bombest bowl of oatmeal you'll ever eat

1 c Steel Cut Oats
2 Tbsp RAW Protein (Vanilla)
1 Tbsp Flax Seed
1 Tbsp Chia Seed
1 Banana, chopped
1/2 c Blueberries
1/4 c Sprouted Raw Almonds
Ground Ginger
Cinnamon
1 c Almond Milk

Multivitamin (Whole Foods 365 brand)

Snack - Energy booster!

1/4 c Raw Pumpkin Seeds
1/4 c Raisins
2 Tbsp Goji Berries

Lunch - Everybody loves some green(s)

Spinach
Red Leaf Lettuce
1/2 c Sprouted Mung Beans
1/3 Cucumber
1/2 Green Pepper
2 Celery Stalks
3 Mushrooms
1/4 Red Onion
2 Tbsp Sunflower Seeds
1/2 Avocado
Lemon Juice
Balsalmic Vinegarette

Snack - Energy Booster #2

Apple
Orange
1/4 c Sprouted Raw Walnuts

Dinner

1 c Quinoa
1/2 c Beans (Black, Garbonzo, White, Pinto, etc.)
2 Tbsp Nutritional Yeast
Peas
Green/Red Peppers
Onions

Kale, sauteed in Olive Oil, with:
Onion
Garlic
Mushroom

Dessert

2 Bananas
2 Tbsp Raw PB


PRE WORKOUT

4 Tbsp PB
1/2 c Raisins
Cinnamon

POST WORKOUT

1 c Water
2 Tbsp Raw Hemp Protein
1 Tbsp Agave Nectar

where do you get proteins from?

What about protein shake and casein protein in our diet chart?How important in our daily life ?

Protein is very mandatory in our day to day life and you have a protein shake once in a day taking it with the breakfast will be very best. If their is any particular shake which you like much then ask directly.


Thanks
http://www.bodybuildingsa.co.za/4-engineered-proteins

ALL of that has protein in it, everthing that is alive have protein in it
You should look up "Raw Vegan" or "80/10/10", "LFRV" also.

Hi,
here's my sample day, I should be cutting . What do you think about it?

Meal 1
2 scoop of protein + banana and avocado + multivitamin

Meal 2
Soy yogurt + almonds and fresh fruit

Meal 3
Big broccoli bowl with olive oil or half avocado

Meal 4
Scrambled tofu (or soy yogurt if i'm out) with seeds or steamed temphe with veggies

Meal 5
2 scoop of protein + almond milk

Meal 6
Like meal 4

Meal 7
2 scoop of protein

It should be around 20-30g of protein per meal and about 2500 calories total

I try and stay raw until lunch.

6:30 AM
Vegetable + Fruit juice (my recipe: kale + beetroot + carrot + celery + cucumber + apple + ginger)

8 AM to Noon
I graze on fruits (dates, oranges, bananas, cherries, water melon, papaya, strawberries, blueberries etc; depends on the season)

Lunch
Baked potato + vegetable curry (indian style, cooked in coconut and spices)

Snack
Raw carrots and cucumbers dipped in organic, no sugar added peanut butter (this you need to try!)

Dinner
Baked potato or rice + vegetable curry and every other day tempeh or scrambled tofu

During the day i have at most 2 or 3 single shot espressos each with a spoonful of sugar.
On days of heavy lifting or running, i munch on raw cashews and almonds and gulp down a bottle of ginger beer.

I am 178cm, 71kg, toned & lean and intend to say that way
Sample day (work out day, yesterday in fact )

Breakfast:
*1 raw carrot
*1 yellow bell pepper
*some arugula
*200g cooked quinoa + brown lentils mixed with 6 almonds, 1tbsp cocoa, 1/2tsp cinnamon, 1 clementine, 1 kiwi, some flaxseed
On top 100g silken tofu

work out (30min cardio +30min strength)
*Post work out: 30g rice protein in shaker with water

Lunch (post work out)
*~500/600g lightly cooked veggies (kale, broccoli, cauliflower, mushroom, okra, eggplant)
*300g of cooked beans (1/3 black 1/3 chickpea 1/3 white)

Dinner
Salad
*150g of cooked buckwheat
*1 tomato
*1 grated carrot
*1 grated cucumber
* some Arugula
*some pine nuts

Lots of water, including 1 bottle (naturally rich in calcium 500mg/l)

Energy: 1920Kcal
Carbs: 58%
Protein: 28%
Fat: 13%
Fiber: 80g
Sugar: 46g
What do you think?

I am a 6 foot, 182lb male, with a 9-15% bodyfat percentage (9% is under athletic, 15% is standard for the machine)
and I am by no means huge but am strong and have lifted weights for a few years now however I am still young just turning 21.

I do take liquidlife liquid multivitamin right now but will be trying out vega all in one daily and continuing to drink almond milk daily to get adequate B vitamins like Vitamin B12 which is very important to watch as a Vegan since there is no plant source of B12.

This is a typical day with some variations included:

Meal 1: 9am Plant protein shake with mixed berries, or peanut butter/cocoa using original almond milk as my liquid.
I use raw fusion by S.A.N protein powder - pea,rice,artichoke protein - vanilla bean flavour
with oatmeal and added flaxseed and cinnamon or with peanut butter sandwich (if having berry shake)
or Il have organic cereal with berries and almond milk, or tofu scramble with peppers, onions etc with almond milk on the side

(Note: just going to start having Vega All in One shake for breakfasts)

Meal 2 (snack): 10:30-11am Fruit (apple or orange or banana or grapes etc),
Home made protein bar with oats, peanut butter, protein powder, etc

Meal 3: 12-12:30pm Rice and beans, chickpea curry, asian stirfry with tofu, tofurky sandwich with spinach and vegetables,

Meal 4 (snack): 2pm Fruit (apple or orange or banana or grapes etc),

Meal 5: 3:30pm Pre workout fuel (1-1.5 hours before workout): Bowl of Oatmeal

Meal 6: 4:15 Preworkout fuel (20-30 minutes before workout): Banana + (vega preworkout on days I feel like I need it)

Meal 7: 6pm Right after workout: Banana + Plant protein shake mixed with water at the gym (Immediately after)

Meal 8: 7:30pm 1-2hours after workout
Full meal with complex carbs, protein, and fats (could be any of the meals I posted for meal 3)
Some more include: Seitan stirfy, quesadillas (with beans and salsa), Bean Chilli with Whole grain bun


Meal 9: 9:30pm Veggies + hummus, and or fruit

I try not to eat anything 2 hours before sleeping as it can cause indigestion
Bed time is around midnight but this varies.