Teyranker

Hello! So after a lot of thought and deliberation I worked out a new meal plan for me. My goal is to cut cut CUT! I'm currently at 81 kg (178 pounds) and 20% bodyfat. My goal is to bring down my body fat to 8%. Last november I was at 11%, then a series of injuries and illnesses and lost motivation have brought me where I am today. But now my health is back in tip top shape and I'm ready to go! My ultimate goal is to get my sixpack showing. I'm 6 feet (183 cm) tall. A lot of my protein comes from mock meats made from soy and seitan. But I keep reading that those mock meats aren't that good for your health? I've read Robert's book, but he seems to rely heavily on meal replacements and protein drinks (at least in his book), which is something I'm trying to avoid. Morning: Muesli with rice milk 11 prot 73 carb 5 fat 214 calories Mid-morning: Rice with chopped soy or seitan 29 prot 74 carb 3 fat 516 calories Lunch: Steamed lentils with vegetables, tomato sauce, corn and a veggie burger 42 prot 69 carb 6 fat 348 calories Afternoon: 1 orange and 1 kiwi 1 prot 17 carb 0 fat 72 calories Dinner: Pappardelle pasta, white cabbage, chick peas, tomato sauce and chopped soy 42 prot 120 carb 7 fat 637 calories Daily total: 126 prot 336 carb 21 fat 1789 calories I work out every other day and do swim training at least once (to twice) a week. Ugh, does this look any good? I have been wracking my brain about this... I used to be a vegetarian, so I got ALL of my protein from dairy products. But I wanted to eliminate those from my diet as well. I have read SO much about the foods now, but find it difficult to implement it.

Thanks for the feedback! It's good to know that the 100g of protein is a good amount.Is the 2300 to maintain my weight? Because I'm wanting to cut, I've got these stubborn pockets of fat that I wanna be rid of. The mistake I made last time when I was dieting to lose weight, I dieted mostly on carbs, and lost a lot muscle (my pecs melted away! ). You could call me "skinny fat" now . My goal is tone up now by restricting calories, while at the same time keeping my protein up, so I don't lose muscle while losing weight. My reasoning for 1800 went as follows: 6 feet tall, 27 years old, so in total lethargy I burn around 2000 calories a day... If I do sports I'll probably burn around 2300 to 2500 calories a day. I read that a safe calorie deficiency is anything up to 500 a day. So I subtracted 500 from 2300. You're right though that I sometimes felt like someone pulled the plug on me halfway during swim practice... so it's finding a good balance of having enough energy to burn while still making my body burn the stored fat, I guess. Learning soooo much!

I am ready to do this! I've been a vegetarian for almost 10 years now and have in the past wanted to have a great body. And now I'm finally working on it! Since I wanted to avoid dairy products as sources of protein, I've switched to a mostly vegan diet. My goal at the moment is cutting (to lose those last pounds of baby fat). I wanna be really cut before I start to bulk. My daily calorie goal: 1800 My daily protein goal: 100g I'm 6 feet tall and weigh about 160 pounds. This is what I've got so far: Breakfast: Oats with Ricemilk 386 cal. 9.8 prot 73.4 carbs 4.8 fat Mid-morning: ? Noon: Veggie wrap with a vegetable burger 370 cal. 24 prot. 41 carbs 10 fat Afternoon: ? Dinner: Brown Rice with white cabbage and soy ...(I forget the English word, it's the dry substance left over from producing soy milk, they sell it as well) 597 cal. 30 prot. 103 carbs 6 fat So what I have now puts me at roughly 1360 calories and 64g of protein. I am looking to add those extra calories in the mid-morning and afternoon meals. I'm aiming for EASY things to prepare/eat and also fruit, because obviously I'm missing that now. I really don't like to cook, so that's why I'm trying to keep it simple. I might swap out the rice with chickpeas and add tomato sauce, or brown rice noodles. What are the thoughts on protein shake powders? I've read a lot of conflicting stuff about them, and every one I've tried has given me insane stomach cramps (think knives being stabbed in the gut). That's why I was trying to get more natural sources of protein. Although I'm up for testing other brands of protein powder as well, since it's so eeaaasy... Regarding the 100g of protein: I've read that you can go anywhere from 1g to 2g of protein per kilogram of body weight (I weigh 74 kilograms). Most recommended I've found seems to be 1.8g per kilogram of body weight. So I've sort of taken the middle road with 100g. I've been training as a swimmer these past couple of months, and I had about 75g of protein a day (mostly through dairy) and already gained visual improvements in my muscular tone, so I think that 100g is a good starting point!

Hahaha, that's true! You forgot better genes as well... Perhaps I can better use this picture for my goal: I got that feeling too that by "achievable" sometimes "easy" is meant. But that doesn't work for me, if it's easy, I don't even bother. The biggest problem I'm having is coming up with easy ways to get my protein... I've calculated that I'll need roughly 100gr of protein a day. Spread across 5 meals that's about 20gr of protein per meal. So that means I need to eat seitan/tofu/... with every meal? Gosh, this really is an attitude change for me I'm used to easy quick meals (read: cottage cheese with dried fruit) to get my protein. I'm sure there's quick easy vegan meals as well, that's why I'm here. I'm also gonna try out other protein shakes, cause the ones I've tried so far give me horrible stomach cramps! I've got oats for breakfast, then a veggie burger wrap for mid-morning, lunch I don't know yet... and that's it for the moment! Dinner will probably be rice, vegetables with soy or seitan. I'll start adding legumes too. My first personal trainer thought it would be impossible to get the right kind of nutrients on a vegan diet and refused to continue training with me if I went the vegan route! So now I've started with another personal trainer, who doesn't incorporate nutritional advice, so I'm on my own for that. At first I'm gonna train for balance and my core, because I need that before I start training for strength and size. But the trainer I have now is on board for getting me to my goal. Training for balance will allow me to cut the last remaining fat too, before I start adding muscle. Where I live vegan lifestyle is almost unheard of, so to find vegan personal trainers is almost impossible (I don't know if they even exist here). That's why I'm working with a regular personal trainer. I'm sure I wouldn't mind the veins or not if the rest would look like that.

Hi everyone! I'm new to this forum and wanted to share my progress. I've been a vegetarian for 13 years now and have worked out occasionally until one day, after a long stretch of eating bad and not working out at all I looked like this: I weighed 94 kg (207 pounds) with 27% body fat. I'm 183 cm (6 ft) tall. (We were taking a cast of my head for a short film we were doing. Hence the white stuff on my neck. This is the only time I allowed myself to be photographed without three layers of clothing!) Since changing my diet and exercising regularly, my body now looks like this: I now weigh 72 kg (158 pounds) with 11% body fat. It took me roughly 18 months to get here. Now is a crucial moment for me because I have actually had this cycle a couple of times before (gain and lose weight, I gain and lose easily). I know that continuously setting a new goal keeps me from slacking off. So my goal now is to build muscle, as I look a bit scrawny I want to look like this: For me this is the next level, because where I am now I've been here before... and in the past I slipped... and now I want to break the cycle and get my body in great shape! Also lose the last ounces of fat I have. It's not visible in the picture, but all my fat is now mainly located on my lower back and buttocks. I've enlisted the help of a personal trainer both for guidance and motivation. And I've realized that food is so important and have been wracking my brain compiling a good meal plan... any suggestions are more than welcome! I'll probably post my own meal plan idea's in the meal section for feedback. Up until a couple of months ago I had a pretty good meal plan that worked for me... but it had a looooot of dairy products and I want to eliminate those from my diet. But now I'm a bit stumped on how to get my protein intake but have been slowly learning more and more about that thanks to this great forum! Since I have the motivation and dedication to get this far, the above goal is realistic, right? It's just that sometimes when I share my goal picture some people will look at me funny and say "Riiiiiight...". I've even had a personal trainer give me that look