I Need a Nutrition Program! Help!

All topics relating to health, diet, nutrition programs and any questions you might have about general health.

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Broccoli Monster
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I Need a Nutrition Program! Help!

#1 Postby Broccoli Monster » Fri Feb 01, 2013 6:43 pm

Hey, guys

I just signed up here but I've been a vegan since May 2010. This isn't my first time in the world of fitness. It was my New Year's resolution in 2009 to get fit and I stuck to it well into that summer, but unfortunately life got in the way and I never went back. See my introduction for more details on that.

Bottom line is that I'm dying to get some weight on me and being a lazy vegan with poor appetite is going to make it impossible. I'm currently 6' tall and approx. 140 lbs. I'm skinny as a rail and I'm struggling to figure out a game plan.

Last time I checked I think I was supposed to be getting around 3000 calories a day with one gram of protein per pound of body weight if I intended to gain muscle mass. I have no idea how to do this on a vegan diet.

Could you guys help me draft some sort of a meal plan so I can get back in the game?

Thanks so much.
"B" is for "Broccoli"...that's good enough for me.

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vegantri
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Re: I Need a Nutrition Program! Help!

#2 Postby vegantri » Fri Feb 01, 2013 10:06 pm

Calculating your BRM will tell you how many calories you need to maintain your current weight. Here is a link to a quick BMR calculator:
http://www.myfitnesspal.com/tools/bmr-calculator

Since it doesn't take into account your activity level you may need more. If you plan is to gain weight then you will certainly need more calories a day than what your BMR suggests. But it should give you a baseline to start working from.

As far as protein guidelines go I suggest reading this article by Ginny Messina who is an R.D.
http://www.theveganrd.com/2013/01/staying-strong-on-a-vegan-diet-protein-and-muscles.html

And for overall eating guidelines I would use this:
http://www.theveganrd.com/food-guide-for-vegans

Lastly I would suggest picking up the book she and Jack Norris wrote. Is will tell you about everything you need to know about being vegan and contains sections for athletes.

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maybenot
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Re: I Need a Nutrition Program! Help!

#3 Postby maybenot » Sat Feb 02, 2013 8:12 am

One great advice is to check everyone's logs here in the log section.
People here eat amazingly well and you could get some nice advice just by reading the logs. ( even for your workouts )

One thing that helps also is to find a vegan nutrition professional if you are having a hard time figuring it out yourself.

Good Luck =)


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