Vegan Bodybuilding & Fitness

Healthy Food Defines You
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 Post subject: help please
PostPosted: Thu Jun 12, 2014 12:09 pm 
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Joined: Sat Apr 19, 2014 10:54 pm
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my weight has gone down so did my lifts i did a post but hasnt really been answer so if anyone please help adjust or any advice etc if you have any questions i will answer to help you help me


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 Post subject: Re: help please
PostPosted: Mon Jun 16, 2014 2:18 pm 
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Hi, I would suggests posting specific questions on other people's threads, try people that are on here often like in the training journals section. Youre more likely to get feedback that way.


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 Post subject: Re: help please
PostPosted: Mon Jun 16, 2014 3:23 pm 
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don't give up bosssantana!

Some days its hard to catch up on the questions.

So you say you're losing weight and your lifts are going down....obviously not a good thing.

Something is missing or out of right balance with your diet would be my blind guess...can you say some about what you're eating and we can go from there?


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 Post subject: Re: help please
PostPosted: Wed Jun 18, 2014 11:41 am 
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meal one - 1/2 cup of oatmeal with soy milk 240 ml and sliced banana and a spoon of peanut butter
meal two - quinoa 185 grams tempeh 3 oz and sweet potato
meal three - apple and blueberry or salad
meal four - quinoa 185 grams with beans at least 100 grams of beans or more depends which beans and a salad on the side
meal five- a protein shake of raw protein garden of life two scoops blueberries 1 or 2 oz a whole banana and and maybe a spoon of peanut butter and im done for the day


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 Post subject: Re: help please
PostPosted: Wed Jun 18, 2014 10:09 pm 
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Nicely done!!

Nothing to complain about, but would suggest adding some more veg...phyto nutrients. For meal 2, suggest adding in some peppers (your choice of color), spinach or kale is a regular side for me...if a meal doesn't have color I feel like something is missing. Likewise with your breakfast, add in as you can to your oatmeal what Mike Dolce (trainer for UFC fighters) calls the 'breakfast bowl'. You're pretty much there....The ingredients you’ll need for the breakfast bowl are as follows: oat meal, oat bran or buckwheat; blueberries; strawberries; raisins; banana; peanut or almond butter; flax seeds; cinnamon; water.

Note that Dolce isn't a veg/vegan but I can attest his stuff is solid.

Quantities sound like the recommended 'serving', but if your weight is dropping and your performance is too, need to make a few changes in the quantities and the timing.

Can't tell from your meal break down when your workout occurs. I'd start there. Within 2hrs of your workout, bump up your intake for the energy/fuel you'll need for your exercise. With plants, it's hard to go wrong...I usually have some nuts, apple, etc. to get ready.

Then ideally within 2hrs of your workout, shift your protein shake to then. Need to fuel your body up for recovery which happens mostly when you're asleep.

Wouldn't worry much about the % protein you're getting over all. peanut butter, quinoa, spinach, more quinoa+beans and a shake should have you covered.

Good rule to keep in mind..if you're falling short of your goals (weight, strength, etc.) tweak your diet 10%. SO starting with preworkout....whatever you're doing bump quantity up by 10%. Ditto for post workout. Wait a week and assess results. Better but not where you want to be....another 10%...but don't forget the nutrients before bed. Maybe add in some more fruit...

Cool?


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 Post subject: Re: help please
PostPosted: Thu Jun 19, 2014 10:49 am 
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Joined: Sat Apr 19, 2014 10:54 pm
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my workout is after my first meal of the day


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 Post subject: Re: help please
PostPosted: Thu Jun 19, 2014 10:56 am 
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Rabbit

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and awesome really helpful advice i will try that breakfast bowl sounds great and as we are talking about 10% how much would that be exactly lets say for quinoa i take in 185 ad 10% how much would that be now?


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 Post subject: Re: help please
PostPosted: Thu Jun 19, 2014 6:37 pm 
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I'd say roll up to even 200gm...nice round number. :)

One of the nice principles is to eat based on either what you are about to do...or what you just did. SO, pre-workout you need some fuel for energy and want it to be as bio-ready as possible so that energy is available for you. Then post-workout, need to replenish what you might have lost in sweat and expenditure, but don't make it harder than it is.

Since you're working out after meal 1, breakfast bowl should be a good add.

The rest looks pretty good. Maybe add the extra 10% to the post workout portions to aid in the repair and growth.

Give a try and in a week see how it goes!

:)


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 Post subject: Re: help please
PostPosted: Thu Jun 19, 2014 8:33 pm 
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thanks really appreciated the advice alot i will do exactly this cant wait now for tomorrow breakfast bowl here i come lol


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 Post subject: Re: help please
PostPosted: Fri Jun 20, 2014 9:05 pm 
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wow so as i mistaken i come to find out quinoa is only 222 calories per cup i thought it was 688 i been tracking things wrong all this time is this correct or is quinoa 688 calories i been thinking it is 688 calories per cup


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 Post subject: Re: help please
PostPosted: Fri Jun 20, 2014 9:09 pm 
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as im bulking i thought that taking in 185 grams was giving me 600+ calories


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 Post subject: Re: help please
PostPosted: Fri Jun 20, 2014 9:24 pm 
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So as I thought I was taking in 3000 plus with all my meals you can remove about 1200 so I have only been taking in 1800 which is very very low and if beans aren't 600 as we'll you can remember 400 or 800 so that's leaves me only taking in about only 2400 max can anyone give me advice on taking in more calories easier


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 Post subject: Re: help please
PostPosted: Fri Jun 20, 2014 9:58 pm 
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#OnlyHuman....haha...

But...3000 cals is ALOT! Even if plant based. Given what you were eating....I'd say STILL go with 10% bump....one week....check...if not good, another 10%...

Going from 1800 to 3000+ would be way too big a swing. Probably give you more around your middle than in your muscles.

Your nutrition was sound......small changes...


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 Post subject: Re: help please
PostPosted: Fri Jun 20, 2014 10:38 pm 
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Rabbit

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as i finished calculating with the add of things my total actually isnt so far from 3000 so i have basically i know 3000 sounds like alot but the thing is i have football practice and i go to the gym and 2-3 times a week i have brazilian jiu jitsu practice so thats why i need an increase in food what would you suggest to add a bit more calories just the 10% and see how i feel or would you think adding a nice simple meal like wheat bread with peanut butter and banana is fine?


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 Post subject: Re: help please
PostPosted: Fri Jun 20, 2014 10:42 pm 
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Joined: Sat Apr 19, 2014 10:54 pm
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im open for any ideas :)


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