Hobbs

erf, double post, wtf ?

Hi! You're diet seems quite high in carbs indeed. I woulld not worry too much about the ratios. Just get more veggies, fruits, and proteins, and go for unprocessed carbs, that should put you in the right direction. Breakfast: smoothie with soy milk (higher in protein than rice milk), with some green veg, fruits, and nut butter. Looks disgusting, tastes delicious! Lunch and dinner, your plate can be: - half fresh, colourful veggies - quarter protein (chickpeas, tofu, etc) - quarter carbs (brown rice) And a tbsp olive oil or so. Snacks: 1-2 per day if you want, fruits + nuts for instance. Increase carbs a bit on the days you train, around your session but especially after as it helps progress and recovery. Training wise: I'm surprised you get very muscular when you lift, as I understand you're a woman ? Check the intensity of your cardio, walking is great but doesn't burn much calories. Look into getting into high intensity training, a couple of session a week once you got used to it. It's said to be great to burn fat. Just to give you an idea, I do 2 sessions weights, 2 session high intensity (circuit with low weight or cardio), 1 free low intensity cardio. Hope that helps and good luck!

Don't know the shop so I can't answer, but I'd start working on nutrition (quality, quantities, timing) before looking into supplements.

Plenty of awesome animals, all in cages. Zoos make me feel pretty sad overall.

I'm no doctor, but yeah having some extra B12 sounds safe enough. I reckon rest would really help too. Make sure to cut down on coffee or have enough quality sleep btw. Crap, I should practice what I preach, I'm knackered these days too

+ 1, a varied whole food diet should do the trick, the rest is over-thinking imo.

I'm a skinny runner type as well, I see what you mean If your goal is to build some muscles, you can eat more, and ideally that should be clean unprocessed food. You actually don't really need specific 'vegan' food to switch to a plant based-nutrition, although some of them are convenient or can help with the transition. Just make sure you get enough B12, which should be the case if you have fortified soy milk. From your meal plan, you can probably: - add 1-2 of snacks / day (soy yoghurt + 1 fruit + few nuts for instance). - breakfast looks quite light, although I don't know exactly what goes into your shake. Add some oats! - have a protein shake after you train, or a snack with protein + carb (peanut butter sandwhich, or chocolate soy milk + fruit). - eat a bit more fresh vegetables for vitamins - have more protein, adding a serving of lentils or chickpeas at lunch and in the evening. Replace the cheese by hummus for instance. - if you get full fast, add calorie-rich food to your meal, as you don't need a lot to seriously turn up your calorie intake. That can be a tablespoon of olive oil on your salad, and a handful or nuts with your snacks.

Oh ok, you should be allright with B12 then. 2-3 times at the gym is definitely not overtraining, but maybe you need to rest and turn down the intensity a bit indeed. Hope you get back on track soon!

I see what you mean, I'm starting to feel allergic to lentils and chickpeas so having more rice, quinoa or tofu. Thankfully there are plenty of options if something does not work. I think information is key when switching to a vegan diet, thus seeing a nutritionist is a great idea. Either of these books would also be useful: http://www.amazon.co.uk/Vegan-Life-Norris/dp/0738214930/ref=sr_1_4?ie=UTF8&qid=1401338844&sr=8-4&keywords=becoming+vegan http://www.amazon.co.uk/Becoming-Vegan-Express-Plant-based-Nutrition/dp/1570672954/ref=sr_1_1?ie=UTF8&qid=1401338844&sr=8-1&keywords=becoming+vegan Good luck!

Maybe consider taking B12 supplements for a while, and use B12 fortified products (milk, yoghurt) - although I suppose you do already. Take it easy at the gym and consider having a break from training, feeling light-headed and taking longer to recover can be signs of over-training I think. Best of luck!

1. Just keep having desiccated thyroid then. 2. How is that an issue? 3. Was your diet balanced? I suggest to get a book about veganism, it really helps. From what you say, maybe being vegan does not just work you? Just stick to the diet that makes you feel healthy and happy, or try to prepare better / get more information before trying to go vegan again.

Nice!

A few exercices that work well for me: plank side plank, and variation: http://www.dailymotion.com/video/xjasyv_reach-around-side-plank_news moutain climber (really nice) pallof press Hip raise + variations http://www.youtube.com/watch?v=yn3OqL03Gl0 Wood chop http://www.youtube.com/watch?v=yn3OqL03Gl0 Bird dog (quite good)

No need for demonstration, everyone knows that already! Joke aside, thanks for the link.

Where's you post ? Did you create a topic?

Oups, can't help then

Vegan blend de myprotein does the job. http://www.myprotein.com/sports-nutrition/vegan-blend/10637445.html When it's not out of stock :/ Chocolate flavour is great, never tried unflavoured.

I PMed you. Would probably be more polite to stick to English here so everyone can follow the conversation

Ah merde t'es en Martinique ahah j'avais pas capté !

No pb!

I'm a small eater too and hate feeling full and heavy, so I see what you mean. The way to do it is to slowly increase the quantities. So for instance for a week or two, add an extra piece of fruit or a yoghurt here and then, and see how it goes. No need to go overboard and make you sick! Training for a marathon also increased my appetite, now I can handle more food ahah Also remember to target food that are high in energy (nuts and healthy fats for instance) as you don't need to have much to significantly increase your calories intake. You might also try to limit a little the foods that are low in calories like vegs. So for instance, as your lunch and diner look filling, try to reduce vegetables a little. I usually train in the evening at about 6. So it goes like this: 3pm/4pm: snack (fruit, glass of milk, some nuts) 6: training 7: shake 8.30-9: meal Hope that helps. Again try to vary quantities of food/timing to see what works best for you. I like leaving plenty of time between snack and training so I don't feel heavy or sick, especially if training is a run. I have the shake as soon as I'd done with training as I found out the earlier is the better. Often I'm not very hungry for the meal but eat anyway as food is critical for recovery and makes a lot of difference in the way I feel the day after. From what you say, seems to be the same for you Sometimes I don't finish the meal or have a smaller one. Sometimes I have an extra snack before bed. It's good to have a meal plan so you know what you're doing, but we're not machines either. It's normal to eat a bit more or less than planned.

You don't eat much indeed, and it seems to be a bit low on protein. Lunch and diner look fine, protein + carbs + green + fats, you can't go wrong with that Breakfast and snacks are quite light, so you could either - eat a bit more of what you currently have - or go for more calorific foods (replacing almond milk by soy milk, the melon by a banana, etc...) - or all of the above! So for instance: breakfast: 2 soy yoghurts 2 whole wheat crackers + peanut butter 1 banana or A bowl of home-made muesli soy milk + oats + a few nuts + a few chopped dates/dried apricots/dried figs etc 1 apple snack1 (I often have that) 300 ml soy milk 1 apple handful or almonds Post-work out 1 protein shake (250ml rice milk + a scoop of protein) Maybe a piece of fruit snack 2 a soy yogurt a banana 1 cracker + almond butter Try various things, and find what suits you the best, depending on the foods you like, your appetite, your energy level, etc.

Sounds really complicated to me! Getting motivation from the progress you make in distances or times is probably more straight forward.

Sounds about right to me. Start with that and tweak it if needed, depending on the results and how you feel.

What about a shake with pea or rice, soy, hemp protein, with some milk (rice, soy, oats, almonds, hazelnuts)? You're spoiled for choice So for instance mine is : 250 ml soy milk + a scoop of pea protein. I add casted sugar and oats or use chocolate milk for extra carbs as I'm trying to gain weight, but for your goals, just the milk and the protein should do the trick