dckur

read this http://www.veganhealth.org/articles/protein

lentil and quinoa are complete...

and go for soy or pea protein

I was just using your example of 1:2.

yes it is compared to meat or soy

actually I think it is rational to compare with meat, cause it is muscle tissue like ours... so to build muscle you have to eat something that builds the muscle

If I had the money I would buy the soy, but it has double price compared to whear protein isolate from UN

great shape! really inspiring, nice to see vegans with big mass.

"If that limiting amino is half what it should be" - it is compared to meat whey or soy protein

In Israel there is or soy or wheat... (new product)

the wheat comes with digestive enzimes so I think it will be close to soy...

I know about lysine... but I don't think it's a big issue... cause the ratio instead of 1:1 is 1:2, not that bad for a portion of 20 g of protein...

The main reason i bought it - is cause it was very cheap...

for the money cost 1kg of soy, i bought 2.8kg of wheat

They add BCAA's and glutamine?

cause the profile looks strange for only wheat... is wheat that rich in glutamine ?

http://distributors.ultimatenutrition.com/pdf/781_WheatPro_snf.pdf

Some one tried it?

I want to buy Creatine Monohydrate from ultimate nutrition

I live in Israel, I can't order from abroad

Cause it's look like it's source is in muscle tissue

pale = weak? or skin color?

how about legumes? grains?

I don't understand why grains and legumes complete each other into complete protein...

I think it's more like a myth...

If we take soy or beaf as an example for complete protein

for exapmle you can see the ratio here http://i20.fastpic.ru/big/2011/0517/f5/71aec2927ba29994d022b68e847949f5.png

In the plant based foods the problem is Lysine...

so in animal products we can see ratio up to 1.1:1 for Lysine compared to other essential amino acids

so lets look on grains that have how the myth say, defficency in one or more essential amino acid

http://i11.fastpic.ru/big/2011/0517/d3/1933c5d818adf3e712b648dfbeaebcd3.png

and we can see its true, Laysine is a problem there, with bad ratio of 1:2 for others agains Lysine

so yo would expect that legumes would have 2:1 ratio to complete it top the quality of meat or soy

but when we look at lagumes

http://i11.fastpic.ru/big/2011/0517/5b/37f877438af95896fcd08b7a8331c05b.png

we see the best ratio is 1:1

So the story of completion grains with lagumes to "complete protein" as meat or soy, is not more than myth...

What do you think about my little research?

you can see the tables here http://www.veganhealth.org/articles/protein

or get it by yourself here http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl

Don't cut that much your callory intake , eat normally just about RMR*1.15 + what you burn at workout + 200

RMR = 9.99w + 6.25s - 4.92a + 166g-161

w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms

s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters

a = age in years

g = gender = 1 for males, 0 for females

You need to build some muscule, and that you can do a "cut" with negative calorie intake + cardio

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I'm not pro so... just my opinion

P.s. in the second picture you look very very skinny, you should gain weight, it not looks so healthy...

I would say you have about 12% fat maybe less.

wtf, you are spam bot or what ?

viewtopic.php?f=47&t=23941

Welcome man, actually one of the reasons I love sport is cause I'm proving others every time they wrong =-)

One of the reasons why I went vegetarian and than vegan at first time was because i was cureus how it feels and how I will servive ...

Serviving good for 4.5 years now, training 6 day a week !

You lost weight cause your calorie intake was inadequate...

add natural(not friyed) nuts and seeds, like Walnuts Almonds Cashews Pecans Brazil Nuts or even Macadamia Nuts if you can affort it...

peanuts very good, I eat 100% natural peanut butter every day... make sure you buy 100% peanut butter, cause a lot of skippy have a lot of sugar and bad fats added.

--

whole bread very good with the peanut butter...

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This is how I maintain my weight...

You can be on a low calories diet, and loose weight, or you can eat a lot of junk and become fat... There is no connection to the fact your vegan or not - all about numbers and calories

This is what I have for now, I'm into fitness so don't aming for a very big mass

http://i20.fastpic.ru/big/2011/0510/f5/32e1af068ffa218d328b378cda962cf5.png

My meals are:

1st:

Variations:

oat meal + little bit soy milk mostly water (sometimes I ad 2 tea spoons of 100% peanut butter)

whole smolina + little bit soy milk mostly water

kind of raw granola + soy milk

2st:

about 50gr of different kind of nuts and seeds

3st:

something from wheat like pasta

quinoa

Buckwheat

beans etc.

if im hungry i'l add on some soy junk (trying to give it up, but found it hard for now)

and maybe little salad with whole tahini

4st:

1-2 whole Rye bread slices + 2 tea spoons of peanut butter + some seeds or nuts above or i can add tea spoon of flax

5st:

Big salad with whole tahini, also I add corn / hummus

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I workout for about hour a day, 6 days a week...

I don't know if I really starting to gain fat, but after I added the 2st and 4st dinners, I think I gained some fat...

I not gained that much fat in my opinion but this is not the goal

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I hope you will have some suggestions for me how to improve my nutrition

I think you should separate religion from researches and official recommendations like RDA...

For me raw foodism(as an example of 6-7% like you say protein diet) is more a religion - it's up to you to believe or not...

If you want to know what science have to say, you can read this http://www.veganhealth.org/articles/protein

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You can survive at low protein diet... cause it's not like if you have deficiency you'll die next week...

But you will build lower mass if any, compared to well planned vegan diet...

You can also find it takes longer to recover after intense workout...

I know some people , sit on low protein diet, cause they don't want to build additional muscule mass...

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Very often when promoting veganism you will tell to people that, protein deficiency it’s a myth… but yes maybe it’s rare cause there is no visible consicuances of not severe deficiency…

But I think 50% of vegans are deficiency at essential amino-acids…

Just look at the table at the site I gave ya, and you wil understand why I think so

This is my goal

something between this one

http://whole9fitness.com/images/shaunt.png

and this one (he is second from left side), he has much bigger mass now, and his fat% went down...

http://s19.radikal.ru/i192/1105/7f/01727affe484.jpg

SHaun T...

Wotan_statt_yahweh - this messege is for the author of the topic, he doing the p90x.... insanity is from the same company, do a little search in youtube...

Hi, I'm new...

22 years old, 4.5 vegan/vegeterian(a little bit hard for me to give up milk...)

I'm more into the fitness stuff, and dancing, but in the future I definitely want to go into some more significant muscle mass

Welcome, I'm doing the Insanity =-)