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Posts posted by Pegesus

  1. Your protein percentage seems extremely low to me. I eat around 4000 calories a day 50 - 60% Carbs, 20 - 25% Protein, 20% Fat roughly.


    You should do somewhere around 1 to 1.5g or Protein per pound of bodyweight. And around 2 - 3g of carbs per pound.


    Between what meals do you workout? You should eat a good amount of your carbs before and after your workouts. Your only eating 5 meals a day as well might want to increase that to 6 or 7. Add in some oats into your smoothies or protein shakes (which i don't see you doing any of). I find that making a quick shake of Soymilk/Almond milk, some protein, oats and banana is a great way to knockout about 400 calories.


    Hope that helps

  2. 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.

  3. Thanks for the reply. Yeah I calculated based on my BMR. I am going to up my intake by around 500 more calories to see how that gets me. I never took into account what I burn off during exercise. I'll just have to keep an eye on my BF % rather than the scale which lately has been driving me crazy. I think its gotta either be possessed or just toying with me, because it says something different every other day.

  4. Quick Question.


    At the present I am eating roughly 3500 calories a day. I am trying to progressively gain lean mass upwards of 15 lbs.


    My question is simple. Is the 3500 calories which is basically what I have figured through calculations to be what i need to obtain this weight gain what I need to have taken in after I deduct my calories burned off during lifting and cardio? So to say if I burn off 800 calories during training a day i need to actually be eating 4300 calories.


    Thanks for the help.

  5. Hello All,


    I at present am 6'0" 157 lbs. I am on my second week a 12 week new training program. I started out at 155.5 lbs and body fat was taken with a caliper at 16%. Today's body fat was taken at 15%. My goal is to pack on as much lean muscle and weight as possible over the course of my training program. I am aiming for at least 10 lbs. but am hoping for more. I have only been vegan now for what is starting my 8 week. I have been vegetarian for over a year. My question is basically does my meal planning look good enough to achieve my goals. I feel as though I have to many "liquid meals" rather than whole foods.


    Meal 1: Shake (Soymilk, Banana, Flax Seeds, Nutribiotic Rice Protein)

    Oatmeal or Toasted Oats with Slice Whole Grain Toast


    Meal 2: Shake (Protein, Water)



    Meal 3: Sandwich (Usually Whole Grain Bun, Slice Toffutti Cheese, Either Boca Patty or Seitan Patty)



    Meal 4: Salad with Olive Oil, Some type of Protein, and Some Carbs (This meal is Pre workout)

    Sometimes this meal is substituted with a shake (Almond Milk, Protein, oats, Spinach, flax, banana, strawberries)


    Meal 5: Shake (Almond Milk, Protein)


    Meal 6: Dinner (Changes daily usually a 2 to 1 ratio of Carbs to Protein, minimal fat and if so is derived from Olive Oil)


    Meal 7: Shake (Almond Milk, Protein, Oats, Banana)


    I am totaling around 3200-3600 calories a day. Approximately 200 - 230g of Protein, 400 - 500g Carbs and 60 - 80g Fat


    I just want to make sure I am on the right path and if I can improve anywhere. I workout 5 - 6 days per week with all compound exercises days 1-3, 4 - 6 are compound with isolation.



    Thanks any help.

  6. I don't know, being that big actually looks like everyday movement must be more than a bit awkward. Don't get me wrong, I think bigger is better, but that size at that low of bodyfat just seems inhumanly large.


    Honestly. It might sound trivial but how do you scratch your back.


    I give all bodybuilders credit for committing to a high level of training but 340 lbs next to nothing in body fat, might tip on the side of too big.

  7. Just wanted to say hello to all. Just found this site and I am glad I did. Its a wealth of knowledge and I am glad to know that there are so many other vegan fitness buffs!


    I am newbie to the vegan lifestyle kinda. My wife has been vegan for a little over 1 year (6 years as a vegetarian). I have been vegetarian for just over 1 year and for 6 weeks now joined the side of good and become vegan. Honestly its been the best thing I have done in I don't know how long. I have never felt this good before both physically and mentally. Any how I have been a casual lifter for a little over a year and in the past few weeks I have really gotten into bodybuilding as a lifestyle.


    My goal for the next 12 weeks is to train intensively with a strict nutritional plan to achieve at least 10 lbs lean muscle mass. Hopefully this goal will be accomplished at present I am 6'0 156 lbs. In a perfect world I would like to sit around 180+ but I am learning patience and I feel that this goal will take time.


    I will soon post some of my meal planning and training schedules and I look forward to any and all help you fellow vegans have to offer.


    See you around!

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