Health & Nutrition Programs
4,290 topics in this forum
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Im 36, 5'9 sitting at 90kg looking to bulk up. I've been lifting for around 10years (on and off) and am keen to hit the weights hard the next few years and get more focused on my lifting. Over the years I've had no problems eating meats/chicken fish etc..however recently I have been thinking seriously about giving up meat - just my personal view but having watched how animals are slaughtered I feel a bit guilty playing a part in that process for my own vanity..again just my view... My question is it possible to bulk up on a vegan diet? Whats the core foods to achieve this? rice and lentils and tofu? Are the gains experienced comparable to eating a meat diet? Any dan…
Last reply by Eiji, -
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So I logged my info in on iifym.com and it says to cut weight my calorie intake should be at 2179 a day. Okay, no problem. Then I broke down the macros: Carbs= 204 Protein= 160 Fat=80 Fiber= 40-50 My question is how am I supposed to hit these macros, with just 2179 calories to go on? I get that I plugged it in for losing weight but everyone I see who gets in that much protein, is on 3000+ calories a day. My stocky meso-endo body type would thrive on the lower 204g carb but 160g of protein on 2179? As a Vegan? How am I supposed to do this naturally? I don't really want to get into protein powders.
Last reply by TankOnTwoLegs, -
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Hi, I am having trouble arriving at my protein intake without going over my calorie intake. It seems that I can only eat protein and veggies otherwise I go over my calorie intake. I'm 74 kilo and I calculated that to have lean muscle mass, I need to eat 1500 calories a day and 148 grams of protein a day. Does anyone have any suggestions? Thanks, David
Last reply by vegan_rossco, -
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I have decided to go vegan but my personal trainer doesn't like the idea because of the belief that animal protein is required to gain muscle (provide all of the amino acids) and it's not possible to without it. I don't believe that and was wondering how do people who are vegans handle situations such as this? I don't want to consume any supplements or anything because I want to focus on clean eating and not fill my body with unnatural stuff. I have my reasons for going vegan, but why should I have to explain it to someone who believes animal protein is required. Any input would be greatly appreciated.
Last reply by VeganBadass_CO, -
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I've been vegan since Oct 14 and in that time I have gained weight. 10lbs to be exact! And for love nor money I can't shift it. In the past I have just cut carbs to lose weight but now I am at a loss of how to lose weight on a vegan diet. I would really like some personalised help getting me where I would like to be. Can anyone help? Or know of someone who can? Thanks in advance!
Last reply by blueheavenlysky, -
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Hi there! I am trying to lose fat, and I have started counting my macros. But the problem is, almost every online macros calculator gives me a different answer, so I am a little confused about what to do. They vary between 200-400 calories I am a 28 year old female, I am 5ft 6 and I weigh 165lbs (75kg) . I am lightly active during the day, and I exercise 4-5 times a week, a mixture of weight training and cardio usually for about an hour each session. I love exercise because I have tons of energy due to the vegan lifestyle, and the only thing that really stops me is if my muscles feel overly fatigued. I've had calculators gives me an answer between a calorie range o…
Last reply by vegan_rossco, -
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Hello all. I've completed my 3rd week of a cut on a 15-20% calorie deficit, so far so good on the progress both weight lifting wise and nutrition/macros weight loss wise. My current stats are 5'8, 161 lbs (lost 4 pounds in 3 weeks), 32 year old male. 18-20% BF approximately. Haven't measured in 3 weeks though. I workout about 6 days a week, and do a lot of resistance training centered on heavy weights and low reps. Typical daily intake: Pre-workout -Fruit & Kale smoothie with Raw Meal powder (tastes great btw) Post workout -Plant Fusion protein drink -Breakfast Burrito (Amy's brand) Lunch -Frozen veggie burger, black beans, green leafy vegetable (spi…
Last reply by vegan_rossco, -
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Hello guys, some of you count macros in your diet? Could you please Help Me!! I've calculated my macros for a clean bulk, the should be 220g of protein, 60g of fat, and 300g of carbs. The problem is I can never reach the protein goal, without eating way more than this 300g of carbs. Would you suggest some food (vegan of course) that would help me? Ps. English is my second language, sorry about any mistakes.
Last reply by vegan_rossco, -
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Hi. I only recently found out about xylitol's supposed dental health benefits. I stopped off at the health food shop yesterday & picked up some xylitol gum, mints & granules to try after meals. So far results are positive. I read, though, that the insulin response caused in non-primate animals can be so severe as to lead to death if not treated. It sounds as though dogs in particular have sadly been the victims here It's reported as being safe for humans though. Low gi index, slow release. Can have laxative effect if eat too much. So far I've found: Teeth feel squeaky clean after use, & there's no strange after taste. Too good to be true? Anyone tried th…
Last reply by thecelticbatman, -
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Hey all, new to this site so I apologize if I am doing anything no in line with forums. Long story short I am attempting a vegan diet but would like to maintain it high protein to help with workouts. I am having huge problems trying to put together a high protein vegan diet given my lifestyle, and here is why: 1) I am currently a medical student, my hours are 4am-730pm Mon-Saturday. I very almost no time to cook or prepare food, maybe like 20 minutes a few times a day. I usually can only eat breakfast if its something I can scarf in 10 minutes, and lunch may or may not happen. Lunch is more likely to happen if, like breakfast, it can be eaten cold and scarfed. Anythin…
Last reply by muchidna, -
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207 lbs, gained 25 lbs in a year of lifting weights and overeating at night 6:00 1/4 c unsweetened soy milk in Assam tea/cardamom 2 tbs psyllium husks in 1 c water 9:00 1/2 c oatmeal w/ 1/4 c raisins, 1/4 c walnuts, pinch pink salt, cinnamon Earl grey w/lavender 1/3 c (unsweetened unless noted) soy milk Multi, B, D 11:00 2 small peaches 1:30 pm Large ww pita, spinach, carrot salad, fermented cabbage, 1tbs tahini Tea w/1/3 c soy milk Smoothie 3pm 1c rice Dream, 1 med banana, 4tbs hemp protein, 2 tbs unsweetened cocoa, 1 tbs "earth" from health force My 56th bd party: a steamed corn, some sautéed cabbage and onion, a little humous, a little baba ganouj, a…
Last reply by John V, -
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Hi Everyone, Brand new here, and I know this topic has been approached from time to time (I searched around a little bit)... But I'm looking for suggestions for some soy-free sources of protein. I'm not able to eat soy-- this post isn't meant as a discussion on whether or not to eat soy, as unfortunately I can't include it in my diet. Right now my protein sources are homemade beans, nuts, and seeds. I use Vega protein shakes. My biggest goal at the moment is to lose some fat and lean up. I'm female, 40, 132 lbs and 5'2". I cycle, spin, crossfit, and do yoga. Ideally, I'd like to lose about 15 more pounds (I'm down 80). I'm also focused on building muscle, but more tha…
Last reply by thecelticbatman, -
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I'm 6'6" and about 76kg. Been attempting to build muscle for over a 2 years. I think I have a high metabolism. I am not sure how good or bad sports drinks are or using simple carbs to increase my caloric intake is. I went a couple of weeks drinking only coconut water or real juice or water. I think that complex carbs are better in general. I was concerned about the simple sugars having a negative effect on my testosterone, but in fact, I don't know if white sugar is any worse for that than the sugars in fruits/real juice. Anyways, I want to know what the effect of having a sports (electrolyte) or vitamin water during or after my workouts will be like. I always have a p…
Last reply by HIT Rob, -
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Hi guys. I want your help for this... I want to reduce my meals to three or two... I'm thinking in this... BREAKFAST Carbs: 6 Bananas Lunch Protein: Two can of beans Dinner 160 g of Rice or pasta Cals: 1583 Protein: 57,19 Carbs: 316, 75 Fat. 8,33 Need some fat right? Maybe adding 2 spoons of olive oil in the rice or in the beans? I can add greens in the dinner.. I'm doing callistenics about a year... What do you think?
Last reply by muchidna, -
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I've been having a hard time getting all of my cals at the 50/25/25 macro or any other close variations from it. I have no idea how to get in so many carbs taking into account that I'm aiming for 2500 cals day. So I was wondering if anyone here has had experience in relying on a higher fat diet to get all those calories in easier and without having to feel so full all day. I once switched to a very high fat ratio (only good vegetable fats, mainly from nuts) and I felt terrific, but only after a really hard time adjusting to it as my body was forced to burn fats instead of glucose, but it turned out that it was really hard to gain weight, and one really important con…
Last reply by hareaza, -
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Hello, In December 2013 I started a raw vegan diet. I lost a lot of weight and went during 2 months from 15% bf to critical 5-6%. When I entered the 10% range, the low testosterone symptoms sat in. Weakness, loss of libido, low ejaculate volume, low erection, felt cold. I went to my Doc and a bloodtest showed that my test levels were at 1,51 ng/ml (normal: 3,3-10ng/ml) I started to eat more, stopped exercise and the raw vegan diet. I started to eat load of quinoa and buckwheat and felt a bit better. I gained a lot of fat and my bf went to 18%. 3 weeks ago my test levels were measured again and they came back at 2,42 ng/ml.(still very low) I still have no libido, low…
Last reply by FrenchFitnessGreen, -
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I'm not very good at putting my own meals together and figuring this out so I'm in need of a meal plan with exact ingredients to help me gain muscle. Thank you in advanced.
Last reply by SnakeyPrimo, -
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I was pretty much only taking b12 for a while, but have some extra cash these days so want to maximize my health. I'm now taking (all vegan): B12 Vitamin K2 and D3 Calcium Creatine Vega Protein Powder Omega 3 Anything else I should look into? Also, if any of you can recomennd a great vegan multivitamin that would be awesome, as It'd be less a pain in the ass if I only had to take 1 multivitamin (in addition to creatine/protein powder)
Last reply by Mini Forklift , -
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i want to start counting macros, i should be intaking 1,700 calories a day, 170g protein, 114g carbs, and 62g fat. no matter how many of the highest protein vegan foods i eat or how many different meal plans i try, i always go way over my fat and carbs, and still dont have half enough protein that i need for my daily intake. this is even with protein powder. what am i doing wrong ?
Last reply by Mini Forklift , -
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Hello everyone, I am Simone, I've been vegan for four years and weigh 50 kg for 1.80 m. I want to know what and how much should I eat to gain weight and how should I train to build muscles. Thank you PS: I am underweight since I was a child, even if I ate every food. Moreover, i eat until satiety, I don't starve myself, i don't have any ormonal problem
Last reply by ChaserHUN, -
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Recently I bought canned beans, because it's a lot faster to make them, it say 100g has 53kcal, as for beans that weren't pre-cooked says 277kcals in 100gramms. How can this be? :S
Last reply by Sasho, -
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sup all, just wanted to bring this chart i made a while ago, for another thread back up to the front page, i found myself looking for the percentages of protein in vegetables usually, it's quite a bit of eating for the protein content, but it's probably worth considering, can get atleast 10-30g from these sources each day https://docs.google.com/spreadsheets/d/1wYlhn07XNd_Obp3P-YEFX_nKi1sKhAhQrEPP5Ja5rCs/pubhtml i can't recall what quantities i based this on (perhaps it was for 10/100g), but the percentages i think are the most useful edit: looks like the quantities are for 100g servings
Last reply by Sasho, -
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So Im pretty sure this will make sense to all of you however I was just wondering if any of you used any specific formula for calculating your Amino Acid intake? When building muscle we need Protein, however in our Vegan diets I know we can take shakes, fermented soy, tempeh etc….. however for example if I have 140lb of lbm and am looking to cut I would usually have made sure to take in 1g of protein per lbm so 140 grams of protein from any source including meat in the past; just to make sure I don't go catabolic and waste muscle tissue. Now Im assuming because green veggies are loaded with amino acids…. if I were to eat a certain amount of grams of protein through a …
Last reply by Mini Forklift , -
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I am in the middle of reading Shred It! and have started planning my meals with the 70/15/15 macros in mind. ...This is taking me forever to plan each week. I don't feel like it should be this hard. I start with a template and fill in things that I like or think would be good and go back to Myfitnesspal to plug it in to see the nutritional breakdown. I make adjustments there. I find that I am struggling to find meal ideas and am starting to wonder if I'll ever be able to make the recipes I used to enjoy (I really love to cook and have all the popular vegan cookbooks). It would take me even longer to figure out the nutritional breakdown of every detailed recipe. I …
Last reply by VeganBadass_CO, -
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I've tried to go vegan several times, but always stop because I get very tired. Three weeks ago, I tried again. Week 1: felt good. Week 2: sleepy most of the time, but still managed to do a moderate fitness routine. Week 3: so tired I don't want to move. Breakfast: 20-gram protein drink, steel cut oats and a few raw macadamias. Lunch: grains + legumes, such as split pea soup and barley, with some fat like avocado or peanut butter. Snack: half a low-sugar granola bar with sunflower seed butter + a little 70% dark chocolate. Dinner (typical): brown rice, beans, tofu, veggies, salsa and avocado. Snack: half a low-sugar granola bar with sunflower seed butter. I also make …
Last reply by VeganBadass_CO,
