Vegan Bodybuilding & Fitness

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 Post subject: Can't figure out my Protein/Carb to Fat ratios!
PostPosted: Wed Apr 03, 2013 1:51 pm 
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Finch

Joined: Wed Apr 03, 2013 1:28 pm
Posts: 1
Hi everyone, :D

I am new to this site. I have been vegan for at least four years and have basically eaten healthy whole foods in whatever portions I wanted up to now. I have been in general good health and at a good weight for my height.
The older I get though (I am almost 30 now), the more I want to build muscle to help strengthen my body and bones. Now I keep track of my daily food intake (through a program on my computer called Cronometer) to see what my macronutrient ratios are like, and how many calories I am actually consuming per day.

As for exercise, I can't do heavy cardio because of my joints, but I do pilates and yoga every day. If I feel like I have a lot of energy I do stationary rowing. Once a week or twice a month I also go to the gym for weight training. I don't want to be massively muscular but just toned, and with minimal fat around my belly. I am almost there, but we can all improve!

My usual food intake for the day looks like this:
-grapefruit (usually 4. Two for breakfast. Two for dinner). I can't have all kinds of fruit because I find my blood sugar spikes too much. I just love grapefruit.
-BIG SALADS are my main meals these days. They have all sorts of raw vegetables in them: carrots, cucumber, tomatoes, celery, parsley, cilantro, avocado. I add seeds and nuts: 1 tbsp sesame seed, 1 brazil nut, 2 cashews, 2 walnuts, 4-6 almonds. I used to eat a lot more nuts but I realize they have a higher fat than protein content, so I am trying to cut back. For dressing I make my own: flax seed, olive oil and apple cider vinegar. I usually top it all with various herbs (thyme, rosemary) and some spices (e.g. cayenne pepper in the dressing, black pepper, coriander and mustard seeds for the taste).
-1 cup of some kind of grain (quinoa, brown rice, millet).
-I used to eat a lot of beans and lentils, but I find I can't digest them so easily nowadays despite using the carminative spices to cook them in. I feel like they are too heavy for me now, and often make me feel bloated and even constipated.
-for the evening I cook up some vegetables. Not over-cooked - still want some nutrients in there! Sometimes I add more water to make it soupy.
-sometimes I make popcorn as a snack. :popcorn:
-I drink a lot of tea!

Anyway, my question has to do with how much protein and carb I am getting relative to fat. I am also trying to lose a bit of fat so I am restricting my calories to around 1500 a day (I am 135 lbs, 5'6", medium build).

When I put all my daily intake of food into the Cronometer program, I keep coming up with massive amounts of fat compared to protein and carb. I am aiming for 10-15% protein, 20% or less fat, and the rest carbs, but the 2-3 tbsp of olive oil and 1 avocado I eat in the day really outweighs all the fresh veggies, fruit, and grain I am eating at the moment.

The thing is, in my mind these oils are healthy, and frankly I feel better and more regular with them. The raw foods just don't taste as good without the oil. But I end up getting most of my daily calories from fat this way! So, how do I balance out my macronutrient ratios a bit more without getting constipated from restricting my fat intake for the day? Do I simply eat more carb and protein? If so, then how do I keep my total calories below 1500? What am I missing here? :?

Any tips or suggestions are appreciated. Thank you!


Last edited by VeganDevi on Thu Apr 04, 2013 7:43 pm, edited 1 time in total.

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 Post subject: Re: Can't figure out my Protein/Carb to Fat ratios!
PostPosted: Thu Apr 04, 2013 12:37 pm 
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Rabbit
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Joined: Wed Apr 03, 2013 12:27 pm
Posts: 64
Location: NYC
I know what you mean about the salads and oil, so I started making a vegetable purée/ pâté to use instead! Usually one zucchini, 2 carrots, beans or a handful of walnuts, a drop of agave, nutritional yeast and lately some cumin and I blend that to the consistency I want. It helps keep the fat intake lower for me since I can really over do it sometimes! I have some recipes on my blog if you want to check it out!

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 Post subject: Re: Can't figure out my Protein/Carb to Fat ratios!
PostPosted: Wed Jun 19, 2013 7:07 am 
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Rabbit
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Joined: Tue Jun 11, 2013 4:36 am
Posts: 46
■To gain muscle 1.5 g protein per pound of body weight daily.
■Eat 5-6 small meals a day.
■Multiply protein intake by 1.5-2 for carb intake.
■Fats improve strength performance.
■Ingest simple sugar right after training.

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XVX

Current stats:
Height: 1.78m
Weight: 88.2kg
Body Fat: 10.45%


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