Vegan Bodybuilding & Fitness

Meal 1: some whole fruits (usually orange, banana, and frozen strawberries) blended with green tea and hemp protein
or apples dipped in almond butter + green tea

Meal 2: avocado hummus + tomatoes wrapped in kale and/or romaine leaves
or tomato wedges + cucumbers dipped in some sort of bean puree

Meal 3: another smoothie similar to meal #1

Meal 4: big green salad with whatever veggies I happen to have on hand, generally kale/bok choy/romaine leaves, cucumbers, tomato, carrots, with beans and/or nuts thrown on top, plus an oil-less salad dressing which I usually throw together with some sort of fruit juice, black pepper, cumin, whatever appeals to me at the time
or some sort of vegetable/bean soup

I don't have a defined meal 5, but I'll generally end up snacking on nuts, fruits, and/or veggies towards the end of the night

And if anyone would be so inclined, I'd like some feedback on my diet, as I'm rather new to this.

_________________
"The ordinary man with extraordinary power is the chief danger for mankind; not the fiend or the sadist." - Erich Fromm

1. Either hemp protein shake or pea/soy/rice protein shake with 1/2 cup berries in it and 1 tsp - 1 tbsp flax seed.
1. Either hemp protein shake or pea/soy/rice protein shake with 1/2 cup berries in it and 1 tsp - 1 tbsp flax seed.
OR
1/2 cup oats with 1 tsp - 1 tbsp flax (sometimes 1/2 cup berries)
1/3 block tofu

2. Shake or Oat meal here

3. 1 cup homemade lentil dish or 1 cup beans plus tons of green veggies
OR
Sometimes a Trader Joe's Black Bean Enchilada meal with green veggies

4. apple or 1/2 grapefruit with 14 almonds

5.A serving of Tofu, seitan, beans with either a big green salad or lots of green veggies, 1/2 sweet potato or 1/2 cup br. rice or quinoa.

6. Shake or silken tofu blended with 1/2 cup berries or 1 tsbsp cocoa powde

Here is what i eat at the moment.

Meal 1.
Weet-Bix + Special K + Honey.
Protein shake (Mixed with water.)
Banana.
Vitamins: Iron tablet, Multivitamin, 3 x Flax seed tablets.

Meal 2.
Brown Rice + Veggies (Peas, corn, carrot, etc)
Protein shake (Mixed with water.)
1 Tub of Yogurt.

Meal 3.
Brown Rice + Veggies (Peas, corn, carrot, etc)
2 Soy sausages or similar.
Vitamins: Multivitamin, 3 x Flax seed tablets.

Meal 4.
Brown Rice + Veggies (Peas, corn, carrot, etc)
Protein shake (Mixed with water.)
1 teaspoon of L-Glutamine. (Mixed with water.)

Training.

Meal 5.
Protein shake (Mixed with water.)
Maybe some rice.
2 - 4 Soy sausages.

Meal 6.
Protein shake (Mixed with water.)


I drink plenty of water throughout the day.

Snacks: Nut bars, almonds, pumpkin seeds, dates.

Weight training days:
- Source more protein from: Protein bars, an extra shake, more Soy sausages. (Total 200 grams.)
- An extra teaspoon of L-Glutamine. (Mixed with water.) after training.
- 1 to 3 Table spoons of Glucose, after training.

Goals: Just to getting fitter for boxing and survive gym (Heavy weight lifting.)

This seems to well for me, but I am open to suggestions.

I am 6'2", 92 kg (202 pounds) age 25

I am pure ectomorph

Im programming my diet,but already I got a list
of caloric foods.



I prefer raw foods for vitamins and digestion.
But some foods in the list aren't raw,are elaborated.

I use elaborated food at dinner,
because at dinner I am hungry of elaborated foods.

At dinner I have not the problem of digestion
because I have not others meals after dinner.






-----------------MACRONUTRIENTS-----------------

WATER:
mineral water.



PROTEINS:
Germs of Yellow Soy and other similar
I want try NORI
A bit of the most proteic beans (azuki or italian borlotti)
Vegetal burgers,tofu,seitan,soy milk.



CARBO:
Bananas
Fruit juice
Apples
Rice,bread,pasta



PURE FATS:
Oils



MULTIPLE MACRONUTRIENTS FOODS:
Various seeds
Avocado ( a bomb, great for hardgainers)
nuts



SUPPLEMENTS
I think to use some Soy protein supro powder,
iwere I live is easy find the "Enerzone" brand.

I got creatine already,3 grams x day.









-----------------MICRONUTRIENTS-----------------
Food I listed for macronutrients gives me a lot of vitamins,but I add:

Vitamin A,D:carrots,tomato.
I expose to sun for d metabolization.


SUPPLEMENTS:
I take berocca for b group,zinc,other.
I take Iron supplement.
--------------------------------------------------------





I like suggestions because 10 years ago I wrong
and I got the doubt I am wrong again now...

_________________
Call of ectomorphs.
the awakening

..answer and build mass!

I rely too heavily on Nutritional Yeast, at the moment... so I'm changing my diet (all wholefoods, by the way).

21g Almonds (120, 4.2g)
200g Watermelon (60, 1g)
100g Blueberries (57, 1g)
100g Spinach (23, 2.8g)
50g Oats (194, 8g)
20g Prunes (48, 0.4g)
5g L-Glutamine (20)
1 Multivitamin
kCal: 522
Protein: 17.4g

10:30
75g Spinach (17, 2.1g)
50g Broadbeans (171, 13g)
50g Cowpeas (172, 12g)
40g Soybeans (178, 15g)
7g Almonds (40, 1.4g)
kCal: 561
Protein: 46.5g

1:00
50g Quinoa (184, 7g)
100g Lentils (353, 26g)
kCal: 537
Protein: 33g

2:00
5g L-Glutamine (20)
10g Prunes (24, 0.2g)
kCal: 68
Protein: 0.2g

3:30
100g Soybeans (446, 36g)
20g Prunes (48, 0.4g)
200g Watermelon (60, 1g)
5g Creatine
kCal: 554
Protein: 37.4g

6:00
75g Spinach (17, 2.1g)
50g Cowpeas (172, 12g)
50g Amaranth (185, 7g)
25g Broadbeans (86, 6.5g)
7g Almonds (40, 1.4g)
kCal: 500
Protein: 29g

8:30
300g Sweet Potato (270, 6g)
25g Broadbeans (86, 6.5g)
25g Amaranth (93, 3.5g)
kCal: 489
Protein: 17.4g

11:00
28g Flaxseed (150, 5g)
20g Prunes (48, 0.4g)
kCal: 198
Protein: 5.4g

Yum. Should hit all vitamins and nutrients too, bar D and B12. Tha mt's what the multivitamin is for though.

I rely too heavily on Nutritional Yeast, at the moment... so I'm changing my diet (all wholefoods, by the way).

21g Almonds (120, 4.2g)
200g Watermelon (60, 1g)
100g Blueberries (57, 1g)
100g Spinach (23, 2.8g)
50g Oats (194, 8g)
20g Prunes (48, 0.4g)
5g L-Glutamine (20)
1 Multivitamin
kCal: 522
Protein: 17.4g

10:30
75g Spinach (17, 2.1g)
50g Broadbeans (171, 13g)
50g Cowpeas (172, 12g)
40g Soybeans (178, 15g)
7g Almonds (40, 1.4g)
kCal: 561
Protein: 46.5g

1:00
50g Quinoa (184, 7g)
100g Lentils (353, 26g)
kCal: 537
Protein: 33g

2:00
5g L-Glutamine (20)
10g Prunes (24, 0.2g)
kCal: 68
Protein: 0.2g

3:30
100g Soybeans (446, 36g)
20g Prunes (48, 0.4g)
200g Watermelon (60, 1g)
5g Creatine
kCal: 554
Protein: 37.4g

6:00
75g Spinach (17, 2.1g)
50g Cowpeas (172, 12g)
50g Amaranth (185, 7g)
25g Broadbeans (86, 6.5g)
7g Almonds (40, 1.4g)
kCal: 500
Protein: 29g

8:30
300g Sweet Potato (270, 6g)
25g Broadbeans (86, 6.5g)
25g Amaranth (93, 3.5g)
kCal: 489
Protein: 17.4g
R
11:00
28g Flaxseed (150, 5g)
20g Prunes (48, 0.4g)
kCal: 198
Protein: 5.4g

Yum. Should hit all vitamins and nutrients too, bar D and B12. That's what the multivitamin is for though. Ratios are around 60-20-20. All wholefoods, yay!

Feel free to critique my diet if you want! I'm sure there is room for improvement.

meal 1:
2 bananas (sometimes with peanut butter)
orange juice

meal 2:
random fruit
green leaf lettuce salad
reduced fat dressing

meal 3:
tofurkey slices
vegannaise & mustard
light wheat bread
carrots

meal 4:
spinach wrapped in a light tortilla
unsweetened soy milk

meal 5:
quinoa or brown rice
black or kidney beans, or lentils sometimes
nutritional yeast
whatever spices I feel like
broccoli

meal 6:
sorbet sometimes
or beer...occasionally.

In other news, has anyone tried silk unsweetened soy milk? I think it's new...and it is by far the most delicious soy milk EVER. I could drink gallons of that stuff daily. I don't know why people think soy milk always needs all this sugar in it.

Yesterday I ate well ...

Breakfast: Lots of grape + 100g almonds

Snack: 1 Banana

Lunch: 1 Melon + 100g cashews

Snack: 1 Banana

Dinner: Mix of Tomato, Cucumber, Pepper,Avocado + 100g walnuts

Meal 1: Shake (Soymillk, Banana, Flax Seeds, Rice Protein, Oats), With either Oatmeal or Toasted Oats

Meal 2: Apple, Cashews/Almonds, Shake(Almond Milk, Rice Protein)

Meal 3: Changes Daily. Today is Tofu Spinach Lasagna. Usually a however its a protein, carbs, and veggies

Meal 4: Shake (Almond Milk, Rice Protein, Oats, Banana, Strawberries) then an apple

Meal 5: Odwalla Bar, Shake (Almond Milk, Protein)

Meal 6: Typically it changes but most of the time its a pasta dish, with veggies and some type of protein.

Meal 7: Slice of Whole Grain Toast with Peanut Butter(the good stuff lots of oil separation), Shake (Almond Milk/Soy Milk, Protein)

Shakes are easier for me to do since I work alot on the road. If I am home more I eat more whole meals.

This yields me usually around 4000 calories a day (500g Carbs, 250g Protein, 90 -100g Fat approx) I workout out 6 days a week. My supplements are nothing more than Multi vitamin, Vitamin C, Calicum and occasionally some herbs. Drink at least a gallon of water a day.

I just ate two packages of cashew

_________________
At the moment at around 139lbs, making progress!

Hello everybody!

I checked the post of Troy about his nutrition here on the forum, while reading his blog on nutritiondata. I found it very interesting!
I tracked also on the database everything what I normally eat on a day and...I noticed that I need some extra 900 kCal (for weight gain) and maybe some extra proteins. Can anybody help me with that?
Here's what I eat:

Meal 1:
- 1 shot of Thaitian Noni
- Whole wheat bread, 3/4 slices
- Peanut butter: about 4 tbsp
- Honey: 3tbsp
- Green tea: 1 cup

Meal 2:
- SunWarrior protein shake (32g of pro)
- Açai powder: 2 tsp
- Banana or apple (opt.): 1

Meal 3:
- Lentils: 100g
- White rice or quinoa: 50g
- Broccoli and/or asparagus: about 50-60g

Meal 4:
- SunWarrior protein shake (32g of pro)
- Almond nuts: 25g

Meal 5:
- 1 shot of Thaitian Noni
- Green smoothie made with: lots of spinach, pineapple, mango, 1-2 banana, 3g spirulina, 1 tsp raw cacao, 2tsp açai powder, water, Sunwarrior protein (32g of pro)

The result on nutritiondata is that the amino acid profile is great, some vitamins and minerals too, but beside that my diet is lacking 900 kCal and a bit protein (total 134g), I really should "boost" more the vitamins / minerals.
I don't know from where should I take those extra 900 kCal :S

_________________
Go hard or go home!

I have done about 6 month on a raw diet, I felt amazing and I cleaned my body so much!
Personally, I would add 1 banana on every snack and add something on lunch. But depends on you.
Bella città Venezia

_________________
Go hard or go home!

My recommendations for you is more beans and lentils as well as some tempeh. Tofu is delish but not three or four times a day. Tempeh is really yummy and it's easy to cook it in the microwave with a dash of bbq sauce. (I do about 3 min at 80% for 1/2 a package, maybe a little more time).

Uhm I see, thx for the advice

What is tempeh made of?
I changed my diet to 3 green smoothies, 1 portion of lentils+broccoli, bread+ peanut butter

The amount of food in the 3 smoothies looks like this in total: 150gr almonds, 6 bananas, 6 scoop of sunwarrior raw protein, pineapple, 1 mango, spinach, 2 tbsp açai, 3g spirulina. I reach a total of 2955 kCal and 177g pro.

_________________
Go hard or go home!

Tempeh is made from fermented soybeans. The fermentation used to make tempeh makes it easier on the digestive system than tofu, at least for most of us. I know if I ate tofu three or four times a day nobody would want to be near me, haha!