VeganBadass_CO

kinda, but not really. You can have rock hard abs still have a big gut/belly. More of an issue of overall body fat and weight. Good to work on both, to work on your core overall, but if desired result is flat stomach or even that elusive 6-pack...nutrition and dropping some weight will be your keys...

Mixing in some HIIT is good in my opinion for building functional muscle mass, kicking up your heart rate a bit and a bit less calorie consuming (a little any way) than doing full on cardio running, aerobics, etc. BUT probably won't just target some fat loss in you middle, but all over...lean you up - which sounds like isn't really your objective. Belly fat can be a symptom of some nutritional changes. In particular, carbs, but not just carbs in general, but both what are the sources of carbs, and when you're eating them.... So...bit more info on your diet might be useful...

Agree with maybenot. Plus, atleast for me, mixing in some weight work, whether for size or strength conditioning, adds to body muscle confusion and fends off boredom too! I'd suggest avoiding weight 'machines', do what you can with dumbbells, start light to both get used to the motions and to find where the right weight is for you. But also, might suggest that last bit of BMI you're targeting might also indicate a slight diet change too....

Lots going on here for sure! Curious how you know or think you aren't getting enough protein? Don't need to just go defaulting to a protein drink.....depends on what you're eating otherwise as lots of options. I don't really count my macros, just eat till I'm satisfied, put some emphasis on ingredients in my post-workout meals. As you transition, do you plan on still going with some of the meat alternatives like Gardein, Boca, etc.? or mostly focused on basics like legumes, grains, veg for your foods? Probably do need to add in some cardio or some High Intensity Interval Training (still working with weights but little rest time, higher reps to keep heart/breathing rate up) to burn off what you're wanting to target. Going from veg to vegan might help on its own as some of the veg stuff can fall into the highly-processed category and been working against you. For a getting started shopping list, I usually have these on hand all the time for whipping stuff up: Lentils Quinoa (COSTCO best prices for me for organic stuff) Beans (black, kidney, chickpeas, navy...dried I guess is preferred, but usually have unsalted, organic cans on hand for quick use) Peppers (all colors -- I go through a lot of these!) Onions 'Good' bread (was getting Dave's Killer Bread but Safeway started carrying a nice range too that's hearty and unprocessed) Fruit (Apples, pears, bananas, kiwi, strawberries, blueberries......) Spinach and Kale Potatoes (white and sweet...sweet is better but every now and then just crave baked potato w/black beans...dunno!) Brown Rice Nuts (usually just peanuts....nothing too exciting) Natural peanut butter Chia/Hemp/Flax seeds Coconut Oil Tomatoes (often in a can as I'm not a super fan of fresh...) Pasta (I still do this, but use quinoa or similar -- not the cheap stuff) Tofu (sprouted ideally but I also use regular non-gmo from COSTCO) ......out of ideas at the moment....

The tweaks your trying sound sensible to me. I've never done 801010, just variety of plants, fruits, grains, etc. so can't really help you there. Nothing wrong with eating the fruits in my opinion, might come down to the timing of your intake in respect to your activities. Fuel up before workout (this is where fruit works well for me), then eat for rebuilding (leafy greens, quinoa or similar protein source, lots of water). Since everything else stayed the same, maybe the hormone change is the suspect and once you get adjusted you'll start shaping up again? Could be a variety of things out of balance in your diet. Too much complex carbs maybe? How often do you eat? Every 2-4 hours to keep the metabolism humming along? Poking in the dark. Maybe post up a typical day's intake and see if anything jumps out at me? Don't give up!!! Plant-based should be about variety and satisfaction...not sure I'd say abundance as still possible to over consume (in theory anyway - haha)....

Getting back on the horse! Cheers! Not sure there is a recipe section on here, but maybe we should start one? What kinds of meals you looking for? And for what its worth, got a recipe I'm dying to try for Vegan Fish and Chips....from a Vegan pub on your side of the sea! Will let you know how it turns out!

*bump* Curious to see answers too. Might want to check out 3 Weeks to Shredded (but you'll have to tailor it to plant-based).

OH! Football on TOP of working out....yeah...so, not like rocket science...or radar science which is what I do by day.... Back to your first post, what you were doing before food wise wasn't enough. SO, suppose as opposed to small swings 10%, with the error in nutritional content, can always do a bigger swing....and then back off if needed. End effect is the same, zeroing in on the sweet spot! The engineer in me says up in take by 50%. 1800 + 900 = 2700. May still be a tad short but closer to your body demands. Given you're doing both sport practice AND weight training, likely need to adjust based on those activities. Football is combo of explosive AND endurance...so carb load + some protein before...replenish after. HYDRATE HYDRATE HYDRATE....1 gallon water per day.... See how that goes. THEN we should be closer. 10% up or down....as needed....whew!!

#OnlyHuman....haha... But...3000 cals is ALOT! Even if plant based. Given what you were eating....I'd say STILL go with 10% bump....one week....check...if not good, another 10%... Going from 1800 to 3000+ would be way too big a swing. Probably give you more around your middle than in your muscles. Your nutrition was sound......small changes...

Hmm...my opinion, stick with your goal! Wherever you come the end of July just roll with it. Give yourself a bit of transition time, start with some lighter weights more reps to both get familiar with the movements and to get through the initial phase of the muscle ache from working your body harder, then ramp it up to heavier weights, lower reps to build size. Good to get set goals of both initial weight gain and to see both improvement in your measurements and the #reps you can do with just bodyweight. Getting started with anything be it weightloss, fitness, career/personal objectives is probably the hardest 1st step. Fear of failure, fear of hard work or that little voice of acceptance in the back of the mind (atleast for me!) keeps many from even starting. Then setting reasonable but challenging near and far term goals gives a target to aim for. You've crushed it with your initial goals of putting on 20ish% of functional body weight & noticing it in the right places is awesome. So I'd suggest sticking with the plan, then set your next 3-6 month goal to push for. Maybe set a 4 month goal for which would put you near end of 2014, start of 2015....would make for an awesome testimony! "...this was me at the start of 2014...now look at me!..and this is how I did it..."..

BEST intro I've seen!!!! Welcome!! and thanks for being so open! Getting late to give you as good a response. But will read your intro in more detail and stuff tomorrow. Finding a place where you can ask your questions, get some help or at least opinions, and sharing what is or isn't working for you helps us all grow and learn! Not too sure about the intermittent fasting..more of a subscriber to the eating as much as 6x a day depending on your activities, eating till your satisfied (not full) and mostly relying on a mix of plant-based whole foods in a diverse mix so you don't have to worry about the macros (calories, fat, protein, sodium) and just learning (and eating!). More on that later!!! So welcome!!!!!

Hi Kelle!! Glad you're hear and you've done the 2 hardest parts....1) listened to your body and 2) taking that first step. The rest is easy especially with support. As you're already working out, I'd say stick with that while we help get your food sorted out. No need to worry about nutrition or your protein...we'll help! And wanted to acknowledge what you said -- it's just as easy to be a junkfood vegetarian or vegan as it is to be a junkfood omnivoire...most of weren't really taught much about nutrition and just did as we were raised or how our friends/family were doing. I've been vegan for almost 4 years now I think, vegetarian for 8 years before that. AND, the me I see in the mirror at 45 in 2014 is SO much better than the me from 3 years ago. All down to keeping learning, questioning and making more connections in our local vegan society. Check out Meetup.com and see if there's a group in your area. Nice thing with some friends, locally or online, we can share recipes, suggest options/changes and help each other. Amazing! AND rest assured, there are pretty much plant-based alternatives to whatever your favorite foods might be. And if you can get in with a veg group, I'll say that I have NEVER had a spoonful of anything at one of our potluck gatherings that wasn't awesome! So yeah, we get to have it all....delectable foods with lots of nutrition and none of the bad! So...welcome!!! Now bedtime for me!! haha!!! TGIF to tomorrow!

Hi and welcome!!! I'll just put it out there......with a diverse plant-based diet with good mix of veg, beans, grains (quinoa...yum!) and if you prefer some tofu, even some of the meat alternatives...with a calorie sufficient mix you won't have to worry at all about your protein. Advertising has it spun up as the MUST have, and most get way more than they need anyway. As you're just 2 months in, suggest getting a journal, capture your weight, measurements and some pics. Then as a few weeks pass, check yourself out. If you're losing weight or muscle or your performance is falling off, probably need some tweaks to your meals, not dramatic changes. And to me, better to learn how to eat proper, plant-based whole foods than rely on a smoothie to keep you healthy. Depending on where you are, check out for other vegetarian/vegan meetup groups. Some support, some mentors can be a big help. And totally expect to get asked at random times 'where do you get your protein?' and all the other similar stereotypical questions. I've grown a lot in the past 6 months with some slight changes to my diet, mostly quantities and timing of when I eat them around working out. Do have some NOW Pea Protein powder that mixes with everything if I know my foods on a day have been 'light'...but really try to go with getting what is needed from food. Lots of podcasts you can check out too. Rich Roll is vegan super-runner guy and his casts are inspirational for finding your 'true authentic self'....just to name one. And with you're new lifestyle, and holidays on a few months away your present shopping will be easy, just ask for books!!!! Thrive from Brendan Brazier, Engine 2 from Esselton, and lots of veg cookbooks. Good resources online too. Check out JL Fields, or the Compassionate Vegan, and of course on here!!! With your described exercises, I'd guess that energy will be more your thing. But as Mike Dolce advises.....Don't count calories, make calories count!!! If you're getting enough calories from plant-based whole foods, eating till your satisfied (not till you're full), you'll be getting all the nutrients you need. And you'll get in tune with your body....when you randomly crave something, it's your body telling you it needs something and just go with it.....

Welcome!!!! And nice work!! Amazing still at what the Dr won't tell you or suggest other than....take this pill and come see me in a month. Getting off the inflammation causing foods is a big step. We all come to the lifestyle for different reasons, and some of us here are new, and others have been in it for a long time. For your cravings, good news, about 1.5 years ago, we found a vegan group in our area on Meetup.com and that was amazing! Not only to have a support group of likeminded people, but the things they can cook!!! Some are more purist, don't care for the meat alternatives nor things that are all plant-based but still taste like meat. Others, grown up as omnivoirs can still appreciate a good fajita or (pretty much name it, there's a way to make it plant based!). Should help with the cravings, and when you might stumble...don't beat yourself up much...sounds like your body will do that for you... We've a lot of tried and tested recipes, so if there is a favorite you like, post it up, and we'll try to help..... And there's a certain smile that comes from doing MMA and Krav Maga with many younger than me....MORE than keeping up and being plant powered....just sayin'..

Sounds like ur rocking it to me!!! Well done!! Progress is good! Would maybe watch for plateau and need to adjust what/when/how-much your eating as you keep advancing.... Nice!!!

I'd say roll up to even 200gm...nice round number. One of the nice principles is to eat based on either what you are about to do...or what you just did. SO, pre-workout you need some fuel for energy and want it to be as bio-ready as possible so that energy is available for you. Then post-workout, need to replenish what you might have lost in sweat and expenditure, but don't make it harder than it is. Since you're working out after meal 1, breakfast bowl should be a good add. The rest looks pretty good. Maybe add the extra 10% to the post workout portions to aid in the repair and growth. Give a try and in a week see how it goes!

You're welcome!!! And you're right, planking without core development can really strain the back...that's where I feel it after a long duration. Before planking. Might suggest you try some supermans. Lay face down on the floor with your arms up above your head, legs straight out. Goal would be for 5 sets. Using timer or just count in your head 1-1 thousand, 2-1 thousand, trying to simultaneously lift your arms and your legs/feet off the floor. Don't worry about the total time...just do what you can...and then again for 5 sets...write it down. Doesn't matter if it's 1 second, or 5. Each time will improve. With nicely tuned diet...hate that word cause its really a lifestyle...but anyway, with good intake you should start seeing the lbs coming down, and your energy coming up. Won't be perfect, don't beat yourself up esp if you're new to the whole plant-based thing, we're only human. Doing the crunches in your workout is good too, as your core is your middle..front and back. Otherwise, with your workout you should start seeing some changes, for the better. Much like some of our (me!) debt situation...didn't happen in a few days or weeks or even months so reversal and trending upwards will take similar amount of time. 1% every day...good mantra!

Nicely done!! Nothing to complain about, but would suggest adding some more veg...phyto nutrients. For meal 2, suggest adding in some peppers (your choice of color), spinach or kale is a regular side for me...if a meal doesn't have color I feel like something is missing. Likewise with your breakfast, add in as you can to your oatmeal what Mike Dolce (trainer for UFC fighters) calls the 'breakfast bowl'. You're pretty much there....The ingredients you’ll need for the breakfast bowl are as follows: oat meal, oat bran or buckwheat; blueberries; strawberries; raisins; banana; peanut or almond butter; flax seeds; cinnamon; water. Note that Dolce isn't a veg/vegan but I can attest his stuff is solid. Quantities sound like the recommended 'serving', but if your weight is dropping and your performance is too, need to make a few changes in the quantities and the timing. Can't tell from your meal break down when your workout occurs. I'd start there. Within 2hrs of your workout, bump up your intake for the energy/fuel you'll need for your exercise. With plants, it's hard to go wrong...I usually have some nuts, apple, etc. to get ready. Then ideally within 2hrs of your workout, shift your protein shake to then. Need to fuel your body up for recovery which happens mostly when you're asleep. Wouldn't worry much about the % protein you're getting over all. peanut butter, quinoa, spinach, more quinoa+beans and a shake should have you covered. Good rule to keep in mind..if you're falling short of your goals (weight, strength, etc.) tweak your diet 10%. SO starting with preworkout....whatever you're doing bump quantity up by 10%. Ditto for post workout. Wait a week and assess results. Better but not where you want to be....another 10%...but don't forget the nutrients before bed. Maybe add in some more fruit... Cool?

Hi Kelle! Not sure if you're either starting out with vegan, starting out with working out, or both.....that said.. Your routine sounds pretty well rounded. Sort of working the whole body and knocking out 12 reps x3 is good for leaning up and strengthening. Might suggest adding in (and yeah, I'll challenge you!) planking...Sort of push-up position but on your elbows as opposed to you hands....keep hips up...and time. Start out targeting 1 minute....then 1:30....the 2 min...... And when your at home or wherever, some body weight squats...use a chair if you like a first....start out with maybe 3 sets x 12 reps...you can up the reps as you shape up and define your legs, thighs, gluets......(spell checker doesn't like that!).

don't give up bosssantana! Some days its hard to catch up on the questions. So you say you're losing weight and your lifts are going down....obviously not a good thing. Something is missing or out of right balance with your diet would be my blind guess...can you say some about what you're eating and we can go from there?

Yo! Hello in DC! Grew up there....well, near Dulles airport but then moved to paradise away from traffic and crazy cost of living. But anyway... Here to help! Not sure how plant-based eating can be 'less' healthy in the winter, but it's summer now so keep hitting your local farms markets for fresh, ideally organic, goodness!! Depending on how tall you are, 160 could be okay or could be like scarecrow if you're like 6'6. LOL. No matter. So...a bit more info would probably be useful to get the most help. You mention wanting sculpting and some more size. Cool. Do you plan to be joining up to a gym, working out at home, keeping up with martial arts and yoga? All can be useful to start moving towards your goals. Probably budget factors in too. Me, haven't been to a gym in years really. Started out with some P90X, ordered some dumbbells from Walmart.com for like $50. You can buy more weights as you need. A pullup bar would be good too, maybe find some of this stuff on freecycle.com in your area. Usual first bits of advice are to get and keep a journal, take some measurements and pics of your 'before' state -- helps w/motivation later on too when you see your awesomeness emerging. Next, a sampling of your typical foods that you eat... Lastly, depending on the answers to gym vs home vs combination can help with some exercise routines to get you moving!

Nice! Maybe post up your recipe for easy rice n lentils and beans. Sounds like they cook up in 'bulk' and make for ready-made meals. Been some topics lately from both new to the lifestyle people, people with not much time, and some like 'the only vegan in the house'.....

thanks for tip on spirulina...and the link. checking it out!

good suggestion on the MyFitnesspal Good rule of thumb to avoid anything white...white bread, white rice, etc. Whole wheat a better choice. Started buying 2 new breads that are really good, one is called Dave's Kickass Bread (or something like that...but not in every store and can be $ if not on offer) and Safeway started carrying something called Open Nature which is REALLY good, and contains whole ingredients. Might be careful with the peanuts/peanut butter. Yeah, good protein source, a bit high on oils can can pack in a lot of calories which might do more with your bulk-issues. lots of carbs and calories will get stored unless you're burning them off. So timing of when you eat certain things can matter too. Carb up at breakfast, and before workout...not so much at night...more proteins and veg for nutrients to help with recovery from your workout. Depending on how quickly you switch from leaning up to bulking up mode might matter too. With too big of changes between your leaning diet and your bulking up diet might be easy to over-shoot. Good suggestion has been to limit diet changes to 10%, then give it a 3-5 days and check your progress. Can help both with catching the belly surge before it gets too far along, and more importantly, might help identify which of the foods is the culprit. So for example, if upping rice consumption is a go-to for bulking mode, do that for a few days and keep everything else more or less the same (but here not talking so much about adding more plants but for example, don't increase BOTH rice and nuts at the same time...just 1 for a week, see if any neg effects....then add in your additional protein sources..wait..check...then up calories, etc.). Keep us posted!!!

my thought...while zoos are archaic hold overs before Discovery channel and the interweb (haha!) where people could go see exotic wild animals live aside from books, opportunity to engage with others (both other workers and the public) to educate them. Most who queue up for the zoo are mis/under-informed. Much like me when going years ago to places like Seaworld. Expectation is that zoos care about the animals, do their part for endangered species, etc....then get crap like that zoo that killed giraffe and fed it to the lions for bio-diversity. WTF?!?!?! It can be one thing to demonstrate outside zoo with sign preaching why it's bad. Another to engage with those uninformed and show them the light. Kinda like they did at Farm Sanctuary when I toured there in LA. Most in the group of visitors were NOT vegan nor aware how their food gets on their plate nor how crap their lives are in total. Would bet that some of the other keepers also have closed minds, thinking or believing that they are doing 'good'....ignoring the rest....