New World Vegan Posted September 18, 2006 Share Posted September 18, 2006 I’ve lifted weights off and on for 25 years. I never could gain much weight, no matter what I ate. Here’s some background: Male, 5’7”In ‘94 I went Vegan, and lost too much weight from low calorie diets(I had read that people don’t need so much protein, and restricted calorie diets are good for you). 1992 – 140 lbs (S.A.D. diet)1994 – Went Vegan1995 – 125 lbs1996 - tried eating more nuts, seeds & oil. No change in weight.1999 - Started using Soy powder with fruit and juice. 2002 - I found out that oil should be included with protein powder.2006 - I’m now into Rice powder. Do the sources of the protein matter? I always figure that Amino acids are Amino acids.How much oil should be taken with a 25gram serving of powder? How much carbs? Link to comment Share on other sites More sharing options...
robert Posted September 18, 2006 Share Posted September 18, 2006 Welcome! Please post an intro in the Introductions section so we can all properly welcome you as well. I started out as a 120-pound vegan and over time I started to eat more and incorporated weight training and it made a difference. I got stuck at 160 pounds for a while but then again boosted up my food intake (much more protein) and trained harder and smarter. I got up to over 190 pounds and currently hover around 182 pounds. Here are some of the things I ate to help me grow. Hopefully some will be helpful ideas for you: Nutrition Programs by Vegan Bodybuilder Robert Cheeke Keep in mind these programs have not been approved by the FDA or any other authority on nutrition. They are designed for active vegans of all types from the serious athlete to the fitness enthusiast. The 6 meals a day plan helps keep your body in an anabolic state with a positive nitrogen balance and will keep you nourished throughout the day. Eating frequent meals will also speed up metabolism, your body's ability to burn fat. The programs listed may incorporate more foods than you are used to eating in one day, but remember they were created by a bodybuilder Healthy Food Defines You - Train Hard Eat Plenty Enjoy, and happy eating! Mostly Raw Food Bodybuilding Nutrition Program 7AMBowl of mixed berries (strawberries, blueberries, raspberries, blackberries)½ grapefruit2 bananas with natural peanut butterMultivitamin16oz orange juice 10AMBowl of mixed nuts (walnuts, almonds, hazelnuts, cashews, peanuts)2-4 servings of dates16oz fruit smoothie with Vega meal replacement powder 1PMBean/Broccoli salad (Kidney beans, garbanzo beans, broccoli, spinach, snow peas, green beans, carrots, green peppers, romaine lettuce).Potato wedges with vegan dressing16oz fruit smoothie with Vega meal replacement powder16oz water 4PMSpinach, kale, and cabbage leaves with broccoli, olives, pine nuts, and sliced tomatoes.Snow peas and green beans1 large peach or nectarine16oz water 7PMLarge vegetable platter with hummusSliced yams with vegan seasoningLentil and black bean soup16oz fruit smoothie with protein powder and G-glutamine supplement 10PM2 servings of mixed seeds (pumpkin seeds, sunflower seeds, and sesame seeds)2 servings of seaweed chips16oz soymilk Moderate Protein/Calorie Intake Bodybuilding Nutrition Program 7AMFruit smoothie with orange juice, strawberries, blueberries, bananas and Vega Meal Replacement PowderBowl of vegan cereal with soymilk2 bagels with hummusMultivitamin16oz water 10AMRaw Food bar1 bowl of citrus fruit2 servings of protein mix (peanuts, pumpkin seeds, soynuts, granola, sunflower seeds, almonds)16oz water 1PM4 servings of marinated tofu2 yamsLarge green salad16oz natural fruit juice 4PMVega Meal Replacement Powder mixed with 12oz juice or water2 bananas with almond butter16oz water 7PM4 slices of homemade vegan pizzaPlate of brown rice, green beans, kidney beans, and peas.16oz chocolate soymilk 10PM4 servings of seaweed chips2 servings of pineapple16oz water Mostly fruit and Veggie Nutrition Plan 7AM2 kiwis2 sliced peaches or nectarinesFruit smoothie with Vega Meal Replacement powderMultivitamin16oz citrus juice 10AMSlices of cantaloupe, honeydew, and watermelonBowl of mixed nutsCelery sticks with peanut butter16oz water 1PMLarge plate of mashed potatoes with mushrooms, carrots, peas, green beans, and broccoli.Green salad with lettuce, spinach, cabbage, tomatoes, olives, and sprinkled seeds or nuts.16oz fruit juice16oz water 4PMFruit salad (slice up apples, pineapple, banana, peaches, and pearsGreen salad with sprinkled nuts and seeds16oz fruit juice or soymilk 7PMCorn on the cob (or off the cob)Steamed eggplant or squash.Brown rice and beans with mixed veggies16oz protein smoothie 10PMVegetable soupSoy crisps or seaweed chips16oz almond milk High Protein/High Calorie Bodybuilding Nutrition Program 7AM2 cups oatmeal2 vegan pancakesHemp protein drink (Vega)8oz soymilkMultivitamin supplement 10AMSoy jerkyHemp protein smoothie (orange juice, protein powder, strawberries, banana, ice cubes)4 soy yogurts8oz orange juice with glutamine powder 1PM4 slices of vegan pizzaPea protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)Tortilla and hummusMixed nuts (almonds, peanuts, walnuts, hazelnuts) 4PMSoy crisps with almond butter3 bananas8oz soymilk 7PMBaked tofu wedgesSummer squashRefried beansAvacado8oz pineapple juice with glutamine powder 10PMSoy/hemp/pea protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)2 soy yogurtsVitamin and mineral supplements General Bodybuilding Nutrition Program 7AM1 bowl of Hi-Lo Cereal with soymilk1 Soy Yogurt1 BananaAll vitamins taking today24oz water 10AMProtein or Meal Replacement shake2 whole pieces of fruit16oz water 1PMMock Meat MealBowl of potatoes, broccoli & carrots24oz water 4PMMixed raw nuts, unsalted (cashews, walnuts, almonds)Vega bar16oz water 7PMTofu/vegetable stir-fry (variety of veggies)Spinach, lettuce, cabbage salad w/kidney beans/chickpeas12oz chocolate soymilk16oz water 10PMProtein or Meal Replacement shakeLentil Soup with crackers or wheat bread12oz water By Robert CheekeFounder/PresidentVegan Bodybuilding & Fitnesswww.veganbodybuilding.com Link to comment Share on other sites More sharing options...
CollegeB Posted September 18, 2006 Share Posted September 18, 2006 I dont think the protein powders will really help out much. I have consumed them for about 4 years and I put on 15 lbs. I've stopped consuming them, and I dont know what I weigh, but I can see they were not really helping me in any way. You take them with oil though so maybe thats great, and it might just be they didnt work for me. It's your call. Link to comment Share on other sites More sharing options...
Guest Posted September 18, 2006 Share Posted September 18, 2006 Personally I always took my high protein foods with carbs...and my oil rich food with carbs. The only time I really ate high protein with high fat was when I was eating meat and I got stronger as soon as I stopped doing that...Daywalker confirmed this with me...oil(even good veggie sources) probably lower protein consumption unless the fat is fairly minimal...but then again when I was big I was eating many different kinds of foods every hour. I think maybe you were eating the right foods but maybe your appetite just isn't adequate to gain significant muscle. If you were born to be thin and don't have a rediculous appetite like I did it takes almost as much will power to eat as it does to gain muscle. Link to comment Share on other sites More sharing options...
rdandrew Posted September 19, 2006 Share Posted September 19, 2006 Make sure post-workout nutrtion is solid.....lots of calories. Link to comment Share on other sites More sharing options...
New World Vegan Posted September 19, 2006 Author Share Posted September 19, 2006 Thanks for the replies.Before going vegan, I ate 3,000 calories a day. That maintained my 140 lbs. So, I am naturally thin. So I thought protein powder would be the answer: extra protein yet easy and fast to digest. I don't eat more than 3 meals a day because it's too filling and makes me tired. Again, protein powder doesn't cause those problems.In this forum, beans and nuts are mentioned a lot. I eat grain 3 times as often as beans because, from the labels, they seem similar in protein and carb percentages. People say beans have more protein. Am I missing something? Link to comment Share on other sites More sharing options...
Odidnetne Posted September 19, 2006 Share Posted September 19, 2006 Thanks for the replies.Before going vegan, I ate 3,000 calories a day. That maintained my 140 lbs. So, I am naturally thin. So I thought protein powder would be the answer: extra protein yet easy and fast to digest. I don't eat more than 3 meals a day because it's too filling and makes me tired. Again, protein powder doesn't cause those problems.In this forum, beans and nuts are mentioned a lot. I eat grain 3 times as often as beans because, from the labels, they seem similar in protein and carb percentages. People say beans have more protein. Am I missing something? Beans might digest easier and more of the protein be absorbed, but you want to eat smaller meals, that's the trick to making them more frequent, and with some easy to eat calorie dense foods (ie: Peanut Butter, beans, protein bars, etc.), you can easily get higher than 3,000 calories. Link to comment Share on other sites More sharing options...
Guest Posted September 19, 2006 Share Posted September 19, 2006 Grains are good as filler if your really trying to rack up the calories but bean/seed/pea proteins are much better for you Link to comment Share on other sites More sharing options...
willpeavy Posted September 23, 2006 Share Posted September 23, 2006 Lots of nuts, beans, and oatmeal. That's the trick to gaining weight Link to comment Share on other sites More sharing options...
cheapai1 Posted November 30, 2006 Share Posted November 30, 2006 I’ve lifted weights off and on for 25 years. I never could gain much weight, no matter what I ate. ...Whence at you such confidence?_________________cheap auto insurance Link to comment Share on other sites More sharing options...
Gaia Posted November 30, 2006 Share Posted November 30, 2006 Protein is just the source for amino acids, to provide the building blocks for more muscle. Just because you have a load of wood doesn't mean you can make a house. You need all the other nutrients (contractors and workers) to build the muscle (house). Leafy green foods, raw fruits and vegetables, and many of the other foods that contain enzymes, trace minerals, vitamins, and other nutrients. So pouring protein powder down your digestive tract doesn't make for bigger muscles. Well, protein won't be the bottleneck for the your progress. It has to be something else. Three meals a day is what a normal sedentary person eats. I eat every two hours (even if it is just a peanut butter and jelly sandwich) just to keep digesting food and processing it at its max to repair the damage I've done to my body in the gym. 25 years of doing the same thing? That is the seductive call of the weights. What you need to do now is get serious and start trying different things. Document stuff too so you can remember precisely what worked and what didn't work. Try eating something new, try lifting weights a new way (how about just lifting heavy and that is it. No cardio. Just ripping some muscle fibers - 1 set warmup, maybe another set with medium weight to prepare more for the next set, and then max out with 4 reps of the heaviest weight you can lift) and let them repair all the way to get a solid bigger foundation to rip again. Link to comment Share on other sites More sharing options...
mm Posted December 1, 2006 Share Posted December 1, 2006 I have a general question about bulking: Is it right that in order to gain weight you must eat more than your hunger calls for? And how long must I keep doing this before my body adjusts and I can go back to eating "normally", meaning I'm not content with the previous amount of food anymore and intuitively eat more.... The reason I'm asking is that I've tried bulking but only noticed a gain in Body-Fat. So after gaining 6 lbs. I've dropped it and went back to eating to when I feel like it or when it's possible. I notice that I'm not gaining weight but am becoming more and more cut.... as an aside, I've started BB one year ago so maybe I just was plain too fat to begin with Link to comment Share on other sites More sharing options...
Odidnetne Posted December 1, 2006 Share Posted December 1, 2006 I have a general question about bulking: Is it right that in order to gain weight you must eat more than your hunger calls for? And how long must I keep doing this before my body adjusts and I can go back to eating "normally", meaning I'm not content with the previous amount of food anymore and intuitively eat more.... The reason I'm asking is that I've tried bulking but only noticed a gain in Body-Fat. So after gaining 6 lbs. I've dropped it and went back to eating to when I feel like it or when it's possible. I notice that I'm not gaining weight but am becoming more and more cut.... as an aside, I've started BB one year ago so maybe I just was plain too fat to begin with Well, there have been studies that show that eating like a bodybuilder (every few hours instead of stuffing yourself 3 times a day) is better for your body, as humans are supposed to be "grazers" like most other animals living outside. I'd say that while lifting weights, your body will let you know you need extra food/calories because of the activity needed for muscle recovery. As for "when to start eating normally again", if you put on 10 extra pounds of muscle, I'd guess that your caloric needs would rise a bit to maintain it. Link to comment Share on other sites More sharing options...
Guest Posted December 1, 2006 Share Posted December 1, 2006 I didn't stuff myself 3 times a day but I got big by eating like a body builder(every few hours) and stuffing myself Link to comment Share on other sites More sharing options...
jonathan Posted December 1, 2006 Share Posted December 1, 2006 It is crazy just how much you have to eat every single day just to gain weight. It is not a case of whether you are hungry (because if you ever get hungry it's already too late) but whether or not you can squeeze in more food without hurling. Jonathan Link to comment Share on other sites More sharing options...
Gaia Posted December 2, 2006 Share Posted December 2, 2006 With my body genetics and chemistry, I like to eat small little meals every 2-3 hours to be able to process the food and get the maximum amount of nutrients I need to repair my muscles. Now in the bulking phase I increase the amount of food (actually protein/superfood shakes in between the three main meals) to support the heavier lifting. I also let myself indulge in food like rice cream bars and muffins and other sweets because once I begin cutting, they will not be allowed. So I gain about 25 extra pounds and look like a very big girl. I think my metabolism is very high at this point by processing all this food, so when I start to decrease calories (like no muffins, just plain power porridge (cooked amaranth, millet, quinoa, and steel cut oats, and all plain brown rice, lentils, and cooked chickpeas) I loose fat pretty fast at first. The 25 lbs of extra fat goes, and then it is balance of calories, losing the last layer of fat over the muscles/under the skin and then between the muscles (ripped look), and above all keeping the muscle. I go down about 10-20lbs in lifting weight, so I know I am losing muscle mass. This I know from three years of BB contests and know what my body can do, so 25lbs of fat don't scare me as long as I know that my weights are increasing too. What was new for me as a vegan BB was how I am not hungry for my meals these past two weeks. I just discipline myself to eat, and today I didn't have any of my last shakes and am feeling pretty fatigued right now. So I know I need them to feel better at the end of the day. Link to comment Share on other sites More sharing options...
Guest Posted December 2, 2006 Share Posted December 2, 2006 I can squeeze alot of food in my body without hurling...I used to love that feeling of not being able too move...well I still like it but I can't do it anymore Link to comment Share on other sites More sharing options...
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