Vegan Bodybuilding & Fitness

Hey guys! How is food going? I tried to arrange a 'serious' plan for myself. It'd be awesome if you can help me arrange it or whatever. I still have a lot to learn but don't want to learn it from the butcher.

This is how it should look like. It's just some kind of structure because I find it difficult to stick to something like this. I will try though!! Any suggestion is most welcome:

--------------------grams------kcal-----percentage
Total Carbs------250------1000------50%
Total Protein-----130-------520------26%
Total Fats----------53-------480------24%
Total Intake----------------2000-----100%

7:00 Breakfast
1 cup Soy milk
1 cup oats
1/2 tbsp peanut butter
2 tbsp Flax seed
Cinnamon!!

10:00 Snack
1 Apple
15 g Pecans
200 ml Pom&Blu Juice
2 scoop hemp (in juice)

11:00 Workout
13:00 Post-wo/Lunch
100g Red Kidney Beans
1 stalk of celery
1/2 cup blueberries

16:00 Snack
1 Tangerine by LZ
100g Tofu
1/6 cup Filberts

19:00 Snack/Supper
1 cup Soy Milk
1 scoop hemp
1 kiwi

20:00 Going to bed snack
1/2 cup Soy Milk
Sprouted Whole Grain Cereal 1/2 cup
2 scoop hemp

[By the way how can I post it with HTML format? I converted the original version to HTML but I couldn't post it]

Everything looks pretty well planned out. Very Nice! Omega 3's and everything.

I would recommend more vegetables though.

Kiwi's are always a great addition.

just echoing what zack said. it looks very good but you can't go wrong with more greens.

looks good.
Personnally I would say : raise the carbs (250gr is not a lot) and lower the proteins intake, 80gr would be enough and it would even be a "safety" amount.
At 130gr proteins and more per day, the bones and teeth decalcifiate, no matter how much calcium you would eat or even if taking astronomic amounts of calcium supplements.

Thanks guys for the advice!!!

Zack and johan, I was actually thinking about the same thing. I actually buy some other stuff that is not included in the plan (kiwi, lettuce, broccoli, cucumber, tomato, peppers...) and I want to eat them as an alternative option to many things in there.

I'm your man, merci pour ton conseil. Peut-etre que je fasse comme tu dis. J'ai beaucoup a apprendre encore et je ne savais pas ce que tu m'as explique. (Excuse les accents, mon kb est en anglais).

no problem. Your French is good!
They're right, fruits and greens are the way to go.
About proteins, the thing is:
out of your 520 calories of proteins per day, your body will use 1/3 of it (175 calories) only to digest and break down those proteins, simply because they're harder to digest than carbs. So that's not really useful, it's energy that you lose and you'll feel tired. If you wanna workout, focus on carbs.

A diet high on protein is for those who wanna lose weight, most of the calories they eat is getting use only to digest this food so it's like eating even less calories.
Anyway, we can lose weight on any diet, even entirely on sugar from fruits, besides it gives full of energy instead of feeling tired.

Can you give any links about that?

Oh today I realized I'm eating like a dude. I'm not that big for so much food! Now I remember my best friend who once told me "omg my new boyfriend eats so much! well he eats almost as much as you!". Bad thing is that she wasn't joking
So yes, I'm going to cut back a little bit. But I'm going to write what I eat also, so I can see if I'm really eating less.

Today:

breakfast: oatmeal w/peanut butter & flaxseed, also cinnamon

workout

soymilk w/hemp. handfull of pecans, some filberts

went to the theatre and back at 6:
more pecans, more filberts. sprouted cereal (i finished the box ) with soy milk

2 apples

apricot, blueberries, grapes, pecans (i think i like them )

celery

tofu

tangerine

tofu, celery (11 pm)

Self-note: Yea, I'm probably eating more than my brother. And very randomly, there's no organization. I have to be as consistent w/ my diet as I am with the gym.

I'm not consistent with my diet either, although it is stricter than most.
I probably don't eat enough, which is my problem.
On work days I graze throughout the day.
I don't count calories, I hate it and find it to be a pain in the ass

Same thing here. That's why I made up a plan so I could follow it and know how are things going. But I'm finally eating whatever comes to my mind.

Today I kept myself eating each 3 hours from 11am until now. I put a paper on my fridge and wrote everything down. I also drank plenty of water and 2 cups of tea because I'm studying. Sunday is day off from the gym since last week.

11:00 am Oatmeal & orange juice w/ hemp powder

Tofu and pecans. More juice w/ hemp

1 pear. filberts. 1 tangerine

Dinner: carrots, radishes, broccoli, pecans, filberts, 1 plum, 1 apple, raspberries (that was lot of food!!!)

10:00 pm tofu and some blueberries

Gone to bed due to chewing-gum-like brain.

Oh I did this today in one of my breaks:



Night!

Sometimes I will log my calories in fit day...or the daily plate works good...calculates every thing for you...also tells you what you burned off in exercise...although they usually go overboard with that number... I usually subtract a few hundred to get a real number. Sounds like a good plan to me:)

I didn't know about that site Emmybear, thanx!! I think that sometimes I also like to do my homework by hand

I didn't have much time yesterday or the day before to write a whole log of what I ate and trained. The format for writing the workout is (sets)x(reps)@(weight).

Monday 26/05

Breakf- Oatmeal, pecans
1:00 organge juice+hemp, filberts

Workout: chest/quads/bic/calfs/abs
16 min/4 miles bike

push ups
4x10

bench press
4x10 @ 35lbs

squats
4x10 @ 40 lbs

leg press
4x10 @ 160 lbs

vertical jump
2x10

ma-bu
2x1 min

preacher curl
3x10 @ 10 lbs

romanian dummbell curl
2x10 @ 10 lbs

cable biceps curl
2x10 @ 15lbs

seated calf raises
3x10 @ 25 lbs

calf press
3x10 @ 70 lbs

inclined alternate sit-ups
2x30

inclined leg raises
2x30

15 min/4 miles bike
Stretch

Back to food, 16:00 juice w/hemp. broccoli, carrots, celery, pecans
19:00 1 plum, filberts
22:00 1 mango, 1 pear, 1 kiwi, tofu, pecans
23:00 1 apple, 1 tangerine.
(Gone to bed)

Tuesday 27/5/08

9:00 Oatmeal, blueberries, pecans
13:00 filberts, juice+hemp, 1 apple

Workout [format (sets)x(work):(rest)]
I didn't have much time so I had to workout in 40 mins.
HIIT on a bike:
2x3:1
2x2:1
2x1:1
Stretch

16:00 pecans, carrots, green pepper, juice+hemp, tangerine, filbertz
22:00 blueberries, brazil nuts, cashews, dried cranberries, sprouted cereal+soy milk

Today I was happily enjoying my morning selfness and my roommate who works for the uni came to pick me up because they needed a model for photos of the gym. I was slipped into my first fitness modeling photos, well it's also that I was available at the moment they needed me, not that it had to be me. Anyways I liked it!

Now my food and my training:

9:30 Oatmeal. Raspberries
10:30 "hey put your gym clothes on and come with me!!" photos. Training:

Back/Hamstrings/Deltoids/Glutes/Adductors/Triceps

15 min/4 miles bike

Lat pulldown
2x10 @ 60 lbs
2x10 @ 55 lbs

Seated close-grip row
4x10 @ 55 lbs

Dumbbell Bent-over row
4x10 @ 40 lbs

Hamstring curl
3x10 @ 35 lbs

Dumbbell front raises
2x10 @ 10 lbs

Dumbbell fly
2x10 @ 8 lbs

Barbell push press
2x10 @ 15 lbs

Glutes abductions
3x12 @ 105 lbs

Leg adductions
3x12 @ 60 lbs

Lunges
2x16 @ 40 lbs (2x20lbs dumbbells)

Triceps kickbacks
3x8 @ 8 lbs (finally out of the 5 lbs!)

French press
3x10 @ 15 lbs

14 min/4 miles bike

13:30 Grapes, pepper, carrots, broccoli, cashews (microscopical amounts)
14:30 Juice, apricot, strawberries, cashews, sprouted cereal w/ soy milk

19:00 brazil nuts, blueberries, rasperrries, grapes

22:00 1 tangerine, 1 strawberry, grapes, cereal w/ soy milk, cashews

Good night!

8:40 Oatmeal (w/peanut butter, soy milk, flaxseed, dried cranberries).

12:00 Juice w/hemp, cashews, cranberries

Workout:
Bike:
Warm-up: 16 min/4 miles
HIIT:
3x3:1
3x2:1
3 min cool down
-----------------
Total: 40 min/10.6 miles

Ma-bu 2x1 min
Stretch

16:00 Big massive salad: mushrooms, greek lettuce, carrots, peas, radish, green pepper, strawberry. Cashews, filberts, pecans

19:00 Pear, cranberries, grapes, milk w/sp. cereal, brazil nuts

21:15 Cashews, blueberries, tangerine

Self note: There's a lot to be done and I'm getting into it with no distractions It would be good to cut a little bit on nuts, seriously.

Have read it in a French book that provided sources. I don't have the book anymore but I made a quick research, talking about it on the notmilk.com website, http://www.notmilk.com/o.html
I'm gonna search for more links soon.