Vegan Bodybuilding & Fitness

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 Post subject: I Need a Nutrition Program! Help!
PostPosted: Fri Feb 01, 2013 6:43 pm 
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Rabbit
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Joined: Sat Jan 26, 2013 7:21 pm
Posts: 27
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.

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


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 Post subject: Re: I Need a Nutrition Program! Help!
PostPosted: Fri Feb 01, 2013 10:06 pm 
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Rabbit
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Joined: Sat Dec 31, 2011 9:34 am
Posts: 91
Location: Austin, Tx
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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Blog:http://austinthemusical.wordpress.com
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 Post subject: Re: I Need a Nutrition Program! Help!
PostPosted: Sat Feb 02, 2013 8:12 am 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
Posts: 412
Location: SC, Brazil
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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my noob log =)


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