At my BEST, this is what it looked like. I don't eat soy very much at all these days, but at my biggest, and strongest (and also most motivated) here is what some of it looked like:
Here is a menu and eating schedule for a bodybuilder looking to gain mass.
7AM
2 cups oatmeal
2 vegan pancakes
soy protein drink
8oz soymilk
multivitamin supplement
10AM
soy jerky
soy protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
4 soy yogurts
8oz orange juice with glutamine powder
1PM
4 slices of vegan pizza
soy protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
tortilla and hummus
mixed nuts (almonds, peanuts, walnuts, hazelnuts)
4PM
soy crisps with almond butter
3 bananas
8oz soymilk
7PM
Baked tofu wedges
summer squash
refried beans
avacado
8oz pineapple juice with glutamine powder
10PM
soy protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
2 soy yogurts
vitamin and mineral supplements
*Note..drink water between meals*
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Bodybuilding Nutrition Program
by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004
Bodybuilding for MASS
Example Day 1
8AM
1 1/2c Oatmeal
1 Banana
Soy Protein Drink
16oz water 8g pro 210 Cal
1g pro 80 Cal
20g pro 330 Cal
29g pro 620 Cal
10AM
1 cup walnuts
1 cup grapes
1 Clif bar
16oz water 14g pro 250 Cal
0g pro 100 Cal
12g pro 240 Cal 26g pro 590 Cal
12PM
2 boca burgers
4 slices of bread
1 baked potato
1 serving spinach
2 tofu hotdogs
24oz water 26g pro 180 Cal
24g pro 720 Cal
5g pro 80 Cal
2g pro 70 Cal
18g pro 90 Cal 75g pro 1,140 Cal
2PM
3 serv. crackers
2 s. peanut butter
1 banana
8oz orange juice 6g pro 210 Cal
14g pro 340 Cal
1g pro 80 Cal
1g pro 100 Cal 22g pro 630 Cal
4PM
Soy protein drink
12oz water 20g pro 340 Cal 20g pro 340 Cal
6PM
4 serv. pasta
2 s. refried beans
1 cup broccoli
2 serv. baked tofu
16oz orange juice 28g pro 480 Cal
12g pro 140 Cal
5g pro 150 Cal
26g pro 150 Cal
1g pro 200 Cal 72g pro 1,120 Cal
8PM
1 Orange
1 serving almonds
12oz natural soda 1g pro 80 Cal
7g pro 100 Cal
0g pro 170 Cal 8g pro 350C
10PM
Soy protein drink
2 serv. corn chips
2 serv. salsa
20oz water 20g pro 340 Cal
4g pro 240 Cal
2g pro 140 Cal 26g pro 720 Cal
Totals 278g protein 5,510 Calories
Example Day 2
8AM
4 Organic Waffles
Maple syrup
banana
soy protein drink
16oz water
16g pro 480 Cal
0g pro 80 Cal
1g pro 80 Cal
20g pro 340 Cal 37g pro 980 Cal
10AM
3 servings almonds
Clif bar
banana
16oz water 21g pro 300 Cal
12g pro 240 Cal
1g pro 80 Cal 34g pro 620 Cal
12PM
2 Tofu Salami sandwiches
2 servings spinach
2 servings carrots
16oz orange juice
56g pro 800 Cal
1g pro 100 Cal
1g pro 70 Cal
1g pro 100 Cal 59g pro 1,070 Cal
2PM
3 servings of crackers
2 servings peanut butter
1 Orange
16oz water
6g pro 180 Cal
14g pro 340 Cal
1g pro 60 Cal 21g pro 580 Cal
4PM
Soy protein drink
Flax oil/glutamine/B12
12 oz water 20g pro 340 Cal
0g pro 35 Cal 20g pro 375 Cal
6PM
2 boca burgers
3 servings lentil soup
1 boiled potato
1 cup broccoli
12oz soy milk
12oz water 26g pro 180 Cal
27g pro 360 Cal
5g pro 80 Cal
5g pro 100 Cal
11g pro 250 Cal 74g pro 970 Cal
8PM
2 slices of toast
2 servings peanut butter
16oz water
12g pro 340 Cal
14g pro 340 Cal 26g pro 680 Cal
10PM
2 soy protein drinks
16oz water 40g pro 680 Cal 40g pro 680 Cal
Totals: 311 grams of protein 5,955 Calories
If it looks funny, click this link to make it all line up properly:
http://www.veganbodybuilding.com/?page= ... ionprogram
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Here is an example menu & eating schedule for the general bodybuilder.
7AM
2 cups oatmeal
protein Smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
multivitamin supplement
10AM
4 pieces of toast with peanut butter/soynut butter/almond butter
8oz glass soymilk
breakfast burrito (tortilla, rice, beans, tofu, broccoli, corn)
1PM
large strips of baked tofu with peanut sauce
1 cup broccoli
salad (lettuce, spinach, cucumbers, carrots, tomatoes)
8oz glass soymilk
4PM
bowl of mixed nuts (cashews, almonds, peanuts, walnuts)
tofu sandwich with vegan mayo and spinach
8oz glas orange juice
7PM
bowl of brown rice
teriyaki tofu
green beans and peas
grated soy cheese
8oz glass soy milk
10PM
bowl of mixed fruit
soy protein drink
soy crisps
*Note...drink water between meals*