Vegan Bodybuilding & Fitness

I want some protein fudge. Sounds delicious.

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Pictures | Training & eating

It's pretty easy to make - 50g of protein (I used Sunwarrior but any vegan protein would be ok) 30g of rolled flax seeds, 25g cocoa powder (I use Green and blacks organic cocoa powder) and 25g of chocolate coconut butter (made by a company here in Melbourne called Living Earth, it's coconut butter with cocoa added). All you need to do is add a little water and stir all the ingredients up then put in the fridge for a bit.

Sounds like an awesome recipe. Not sure if we have the coconutfat with added cocoa but I bet I can find something to replace it. Coconut butter is the same as coconut fat, right? Do you melt it first? Here in Sweden it's so cold that it's solid in room temperature...or does it soften up while stirring?
I really enjoy reading both your training and diet. Your diet seems to be really clean, you got all the good stuff in there...greens, beans, whole grains, sprouts and some good whole fat sources like cocoa and seeds and then you throw in the supplements and some oils. It's not very often I see people your size eating such a healthy diet, I'm really impressed.

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I want to make the protein fudge too! sounds yummy. is the rolled flax seeds just ground up flax seeds?

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Thanks heaps for the compliments, I just try and look at the best ways to eat to grow, I think what I'm doing is working so I won't really change it.
I think the coconut butter is the same as the fat, the one I have sets very easily when the temperature is cold, average room temp it is quite runny but we have warmer weather here.



Yeah it pretty much is, I actually prefer grinding my own

Thanks. I grind my own too. I am going to make this really soon.

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ground flax seeds MUCH fresher and have a way better consistency for almost any recipe. I cannot even use pre ground to make onion rings. They don't stick. That should say something right there.

Coconut butter is mature coconut included in process oil is extracted or something like that. Or at least that's what i remember the 'artisana' brand jar says on it. Not home right now cannot look at it. But it's def DIFFERENT. One cannot replace the other.

enjoy the recipe!!!

It actually sounds really REALLY yummy just a bit on the fatty side. Which is ok depending on goals i suppose. At the moment, i cannot. Even a reduced recipe from this i should probably not indulge in. But come off season and post comp i'm on it FO SHO! I have cacao powder though, keep it raw

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Where do you get your protein?
http://www.VeganProteins.com

LnG - Coconut Butter is sold as Coconut Oil here in the states right? That is what I was planning on using. This sounds like a huge treat for me.

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I guess it would be ok on a keto diet but, yeah, not ideal dieting food.
I've busy so haven't trained much in the last few days.
Had a leg workout last Friday- just a few sets of squats and some calf raises.
I squatted 160kg x 3 reps and 4 sets
Standing calf raise 140kg x 12 x 5 sets

Last night I trained back and a little bit of chest.
Parallel grip pulldowns - 50kg x 12
90 kg x 10 x 5 sets
One arm rows - 55kg x 8 x 3 sets
Hammer strength rows - 80kg x 8 x 3 sets - 1 arm at a time
Incline dumbell bench - 55kg x 4 x 3 sets
Bench press - 110kg x 5 x 3 sets

Diet was as usual
Meal 1- Protein fudge - about 20g protein worth, not really counting fat at the moment
Meal 2- Lentil pattie, salad, hummus and 2 rye wraps
Meal 3- Veggie burger from vegan restaurant
Meal 4- Nitrofusion shake, raw food bar
Meal 5- Espresso, BCAA, spirulina
Meal 6- Sunwarrior shake, pineapple and orange juice
Meal 7- Sweet potato pie (mother in law made them, Orthodox easter fasting means plenty of vegan food) a few vine leaves with rice and small bowl of chickpeas

I hate to sound like a meateater, but where is your protein coming from? I do not mean it like a meateater would, but how much protein (approximate) is in each meal. The shakes must have a lot?

How long do you wait between meals? How late do you eat at night? Does this last meal time change pre-contest?

Thanks,

Veg

At the moment my protein is about 150-170g per day, it varies daily in terms of amounts. The lentil burgers have about 22g per serve, the tempeh has 25g per serve, the shakes have 20-25g and the rest is made up from the other different things I eat. I try to get in a lot of calories from fats, like with the oils and avocados I eat- I haven't been writing the amounts here, but I generally have about 15-20g per meal, just under a 1:1 ratio with the protein.
Carbs just vary by the day at the moment but are not very high, the fats are boosting my calories.
I eat every 3 hours or so, post training I eat about 30 mins after my post workout shake but generally every 3 hours.
My last meal is at about 9.30pm, as I train pretty late, it doesn't change when I'm dieting, just the macronutrient ratios

Last night I trained delts and arms, I was going for a pb on the military press so the rest of the workout was pretty relaxed.
I got a 110kg lift for a single which was my pb.
I also did 3 sets of lateral raises and bentover lateral raises - 18kg x 10 reps
Dumbell curls - 22kg x 6 x 3 sets
Barbell curls - 45kg x 6 x 3
Skullcrushers - 45kg x 6 x 3 - more like throat crushers, lowered bar to my neck, strange movement but really worked
Dumbell skullcrushers - 36kg x 5 x 3 - the way I do these is like throwing darts, like a press and an extension movement.

Meal 1 - Nitrofusion shake, 25g almonds
Meal 2 - Ramen noodles, tofu, mixed vegetables
Meal 3- Lentil burger, hummus, green salad, rye wrap
Meal 4- Bowl of chickpeas, mixed vegetables, 1/2 avocado
Meal 5- Espresso, BCAA's, spirulina, ginseng
Meal 6- Sunwarrior shake, banana with chocolate coconut butter
Meal 7- 3 chickpea patties ( I need to get the recipe), 1/2 can of nut meat (peanut and gluten- looks like canned dog food but tastes nice and is high protein) bowl of broccoli with lemon and garlic

I've been quite busy over the last few days hence I haven't been on the forums all that much.
I've still been training and dieting properly so I'll post up what I've been doing.
24-3
Squat day
Warm up - bar x 20
60kg x 20
100kg x 8
160kg x 2 x 6 sets
Deadlifts - 100kg x 3
155kg x 3 x 3
Bench press - 100kg x 3
127.5kg x 2 x 2
Pullups - 6 x 6
Rollouts - 6 x 6 - Only on my knees though!!

Meal 1 - Sunwarrior shake, 15g wheatgrass, handful of mixed berries
Meal 2 - 120g Tempeh, 50g taro, blanched spinach, 15g flax meal
Meal 3 - 50g lentils, 75g chickpeas, mixed salad (lettuce, beetroot, carrots, celery, cherry tomatoes), 25g hummus
Meal 4 - 120g Tempeh, broccoli (about 2 cups), 1/2 avocado
Meal 5 - Espresso, ginseng resin (yuck), 15g BCAA's, 20g spirulina
Meal 6 - 10g Rhodiola powder, 25g BCAA's, 10g spirulina
Meal 7 - 75g lentils (cooked weight), 75g chickpeas, hummus, spinach leaves, wholemeal pita bread.
Ate a few "Tart and round" peanut balls after dinner


26-3
Chest & back
Incline bench - bar x 12
60kg x 6
100kg x 5 x 3 sets
Dumbell bench - 45kg x 5 x 3 sets
Safety bar bench - 110kg x 5 x 3 sets - gives a better stretch and more power out of the bottom part of the movement
One arm rows - 30kg x 10
55kg x 8 x 3 sets
T-bar row - 80kg x 10
120kg x 6 x 3 sets
Bentover rows - 100kg x 6 x 3 sets - stood on a box and got a better range of motion

Meal 1 - Nitrofusion shake with juice - pineapple, orange, apple, ginger
Meal 2 - 120g chickpeas, mixed vegetable stew - I soak all my legumes for 10 days with some seaweed and just keep changing the water so they cook quickly and don't bloat. I find lentils and chickpeas are great for when I'm bulking.
Meal 3 - Lentil burger, hummus, spinach leaves, pita bread wraps
Meal 4 - 120g Tempeh, 2 cups broccoli, 1/2 avocado
Meal 5 - 15g BCAA, 20g spirulina, Espresso, Ginseng resin
Meal 6 - Sunwarrior shake, glass of pineapple juice
Meal 7 - 3 spinach wholemeal pies, 25g BCAA's, 3 more peanut balls

I'm trying to post some pics up so hopefully I will work it out soon.

Absolutely not, two completely different things! Don't feel bad, i thought the same thing as well for a couple of years.

Coconut Butter: Coconut Butter

Coconut Oil: Coconut Oil

One is pressed oil the other is ground with meat. I think the butter is mature meat as well while the oil is young. All i sknow is the consistency is way different and recipes that call for butter cannot be susbstituted with oil. Consistency isn't the same at all.

Need to find it at a specialty store. Not all small organic places carry them. Whole Foods usually not as well. CoOps with larger selections and stuff like that yeh or online

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Where do you get your protein?
http://www.VeganProteins.com

Thanks LNG I'll start searching for this!

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