Jump to content


  • Posts

  • Joined

  • Last visited

Everything posted by jmf

  1. The problem with soy is that [most] sources aren't a complete protein. I tried an all soy protein diet a few years back...it didn't work out so well. The more I trained, I kept losing weight, I got weaker, and my connective tissues became more sore and delicate, which is the TOTAL opposite of my goals. So, I categorically put all soy down as garbage protein with respect to building muscle. I still permit one serving of soy protein per day, usually lunch or dinner...just to keep things interesting. Just don't expect to build muscle on it. There are many vegan protein supplements on the market that have a full amino acid profile. Try different types and see how they digest for you...some will be better than others. Aside from that, 2400 kcal/day is very low at 210 lbs, 12% BF and if you're training to gain. (I presume you are since this is a bodybuilding forum). At only 2400 kcal, you will probably lose weight quickly at first, then it will stabilize as your metabolism throttles back to match your intake. I'd expect it to be tough to build muscle or to lose fat in the long run on that plan. I presume you train fasted before Meal 1...it looks like a descent post-workout meal. Make sure you're getting quality fats in EVERY meal, and don't neglect saturated fats. Check into adding MCT oil.
  2. I don't believe in taking supplements arbitrarily. Eat healthy and go train hard...then go eat more. Proper food intake will cover nearly all your nutritional needs. The vegan exception...when doing heavy resistance training is that you'll have to add in some sort of [complete] protein supplement to support muscle growth from your training.
  3. You mentioned your lean body mass is poor. Much of your fat burning abilities are derived from the amount of lean muscle mass you have. So, I suggest you focus more on adding lean muscle mass...the fat will naturally come off. (providing you're not over-eating, which is absolutely not necessary to build muscle) When the day comes that you want to get ripped, the additional muscle mass you have will make it easier to drive away your bodyfat.
  4. When you say something like "have and retain body fat no matter how much I eat, and no matter how many calories I burn" ...sound like a possible hormone imbalance. Start with a blood test.
  5. Well, I'm sure you've heard that if it hurts, don't do it. You will likely have to make some modifications to your routine to avoid aggravation to your injury. I may have a similar situation...January of this year, I injured both forearms from deadlifting (outside of forearm, starting below the elbow and extending to about halfway down the forearm). I use a double overhand (pronated) grip. (perhaps that is relevant) I cannot deadlift, nor can I do dumbell lat raises, or overhand BB rows (underhand is ok) but I have few other limitations in the gym. I've found these wrist supports are VERY helpful...something about the pressure they exert on the wrist just works (not interested in the "support" aspect) https://www.amazon.com/Harbinger-Wrist-Supports-Size-Black/dp/B00BS2NQHS In the meantime, I experience the most discomfort at work and home...approaching 8 months and not seeing any improvement, so a friend suggested I try a healing peptide. I get two injections twice a week in each forearm...not exactly fun, but I'm seeing definite improvement. I you have a doctor that is experience in sports medicine, worth asking him/her. (many professional athletes apparently use them)
  6. very tough...you can make minor adjustments, but [genetically] you're going to be predisposed towards a certain body proportions regardless of what you do with your training. If you were to train upper body only, you'll keep a certain amount of muscle mass in your lower body...conversely, if you were to train lower body only, you'll may actually make gains in your upper body. fyi...my situation...I was at 33" waist, 25" quads, 41" hips...I wanted to take some weight out of my ass, so I stopped squatting heavy and squatted only once/week. The ONLY thing that changed is my hip measurement (down to 39") but everything else stayed the same. If I cut my waist down to 30-31", my quads will drop to 23-24". The bottom line tendencies: if you get bigger, you're going to get bigger everywhere...if you get smaller, you're going to get smaller everywhere.
  7. Make sure your protein sources are complete. (some plant protein sources are not, so look it up and make sure you're getting it) Train to failure to gain. (If you're doing 3 sets of 10, 5 sets of 5, etc...that isn't training to failure.)
  8. Indeed, resistance training is far more effective for burning fat (than cardio) due to the hormonal response that persists well after your workout. (however, HIIT cardio will apparently do the same...idk, never done HIIT cardio) If your time is limited, suggest you train early in the morning. If 3x/week is all you can do, you should definitely be doing full body workouts. My wife and I both go to the gym together, but we go our separate ways once we're past the door. I don't think it makes sense for men and women to weight train together...you're going to want to do things like overhead presses while she wants to do the butt blaster...lol. And even on those exercises that you both do, like squats or deadlifts, you'll likely have a LOT more weight on the bar than her, so again, doesn't makes sense to train together.
  9. That's not out of the norm. As your lean body mass increases, the amount of calories it takes to maintain it increases. Also, your training in general will increase your metabolism, which will increase your maintenance calories. ...and, if your normal daily activity have changed, or if you're sleeping less...this could also contribute to higher maintenance calories. (often referred to as TDEE...BMR is really your expenditure in a coma, which is less practical than TDEE) I work an office job, but my TDEE is around 3400 per day (at 210 lbs) training 5 times a week, so at 3400 kcal/day, I literally gain or lose nothing. It is a lot of food to put down if you're eating non processed carbs and fats. I've found eating more frequently and eating a lot after weight training (when your metabolism is cranked up) makes it easier to manage. Also, different people's digestive systems "burn through" certain foods better than others, so you'll need to experiment for yourself.
  10. I'd suggesting eating soy in moderation. I found that it was nearly impossible to gain muscle mass with soy as the predominant protein source. I don't avoid soy by any means, but I limit myself to one complete bag (probably three servings) of Gardein or similar. per day...usually my lunch. I never supplement with soy, but instead use pea protein, hemp protein, or rice protein. If you have problems with digestibility, don't give up...instead experiment with different brands/blends until you find one that works well with your body. Good read: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/
  11. I can't say that I agree with the concepts of high carb, low fat and a low protein diet. I've tried it, and ended up in the worst physical condition of my life...I'd call it "skinny fat." (overall body weight decreased, lean mass decreased, fat mass increased...not a good combination) Additionally, with most meals having such a high carbohydrate load, I'd find my energy levels on a swing during the workday. (i.e. carb crash after lunch or snacks) Keep in mind there are EFAs (essential fatty acids) and EAA (essential amino acids) that you MUST injest, since your body has no way of "manufacturing" these very important nutrients on its' own. If you go under on your EFAs or EAAs, you can bet that many of your body's functions will function sub-par or be throttled back. However, if you "go over" on your EFAs or EAAs...your body will simply convert them into nutrients you do need. (such as glycogen) On the other hand, if you overeat carbohydrates, your body will release insulin, which puts your body into a fat storage mode...even if you are in a calorie deficit. So, I ask, why even flirt with a regular high carbohydrate intake....ESPECIALLY if you are living a relatively inactive lifestyle for most days of the week. As for quinoa being a protein source, only about 10-12% of the calories you get from quinoa are protein...perhaps high for natural vegan food, but it's really a trivial amount...you'll overeat the hell out of carbohydrate to get any appreciable amount of protein. It believe in a more like a 40/30/30 split to start. There are other ways to calculate it...but it's super hard to go wrong with that one. It's enough of everything, and not too much of anything. (personally, I like 30c/25f/45p...but I wouldn't say that's for everybody)
  12. -yes, vegans should track carbs (I do) -I do have a carb target that I treat as a minimum -I do not believe in restricting carbs to lose fat, but carbs should be consumed in volume to keep pace with your daily activities and should come from natural, slow burning sources (iow, they should not induce a big insulin spike) -your carb goal is not too low...that's about the same carb percentage I use in my macros. (but I do run lower fat and higher protein than you)
  13. How well conditioned are you to the training? If you're new to the training methodology or simply "out of shape" you'll have to work up to more volume and intensity...and in the meantime, you will be fatigued early in the workout. Stick with it!
  14. Sorry, I'm going to beat you up a little...but it's for you own good ...where to start: -Your total calories are too low. If you've been going at 1300 kcal/day for any amount of time, you undoubtedly have metabolic damage (iow, your metabolism has down-regulated itself to account for a ridiculous deficit, so your body tried to hang on to fat and will spare muscle in the process). Now, you have to "reverse diet" back out of the mess you have to slowly increase your metabolism without gaining fat. -230g of carbs is a LOT for your weight considering you're only training on the weekend. If you're eating that much carbohydrate and you have some processed carbs and grains (i.e. quinoa) mixed in there, your insulin sensitivity is probably really poor...and you need to reverse that if you want to lose fat. (fyi, my carbohydrate target is 230g/day, only 20g from oatmeal, and the rest is from raw fruit and vegetables...and I weigh 212 lbs and train 5-6 days/week.) -Your protein and fat are super low...too low. Increase your protein intake and your healthy fat intake...big time. -Not sure why you would be concerned about going "over" on your fats...especially with such a low target. Ingested fats do not directly translate into adipose fat (it's a very inefficient process). If anything, your carb target should be interpreted as an "absolute maximum"...and your protein and fat goals should be considered "minimums". I think you're going about it totally backwards. -Nuts and quinoa for a protein source? Nuts are a primary fat source, with incidental protein and carbohydrate content....and quinoa is a primary carbohydrate source with incidental fats and protein content. -You're going to have to bring in some sort of protein supplement to balance out your macros on a vegan diet...or you'll continue to be stuck where you are.
  15. jmf

    Newbie here!

    You don't need to eat animal protein...but you do need to add a complete protein supplement or you will probably struggle to gain any muscle. (this is an enthusiast site for vegans wanting to gain muscle...and protein requirements are higher in that context) I would agree, at least as a starting point you should follow traditional BB macros, but you can do that with a vegan COMPLETE protein supplement. (any reasonably good quality protein should have an animo acid profile available)
  16. Welcome! No miracles here, but you'll have to do some methodical testing to figure out which food(s) are causing the bloating, since everyone is a little different. Even the most strict eaters will still need a couple years of systematic testing to figure it out. My wife (also vegan) can eat things that I avoid, and vise versa. As a side note, I can't understand the need to train 4 hours/day everyday. You're well past the point of diminishing returns...or your intensity needs a serious kick!
  17. good for you! Good luck with your goals! Tracking calories and macros? Avoiding processed carbs? Cardio? Resistance training?
  18. I've been vegan for over six years, so absolutely no meat or dairy. I try (lol) to limit my seitan/gardein/beyondmeat/etc. intake to one package per day, and yes, I heavily supplement with rice, hemp, and pea proteins. All my carbs and fat come fruit and vegetables (and nuts) which have some incidental (read: insubstantial) protein. (no grains) Once upon a time, I tried getting it done with soy proteins only...but it was very clear that my physiological limit was highly restricted.
  19. Protein requirements are based on your goals...and everyone's goals are different, which is part of why the recommendations are all over the map. If you're resistance training, I would consider 1.2 g/lb of lean bodyweight the minimum intake...and that is provided your protein source has a complete EAA profile. In other words, stop praising seitan (soy)...it is not a complete protein and therefore not effective for building muscle. As a vegan that is trying to build muscle and lose fat, you need protein with a complete EAA profile. PERIOD. (not only have I personally experienced this, but there are plenty of studies to back that up) However, if you strive to be skinny-fat, stick to the "get protein from nuts, lentils, kale, soy" camp...lol. I'd suggest cutting lower...like 8-10% BF, then clean bulk. You certainly can add muscle while losing fat, btw. Your insulin sensitivity will be higher at the lower bodyfat and your body will be more efficient at nutrient utilization as you ramp up your calories and output at the gym. I've been in a maintenance mode for the last month...I go for at least 300g protein/day at 207-209 lbs and 6-7% bodyfat. I'm about to start my bulk to [hopefully] 220-225, and I'll eventually get my protein to over 400g/day.
  20. New Years Resolutions are meant to be broken...so if you're serious, start training and eating properly now. You're talking about a lifestyle change...which means it has to persist through future holidays, so I encourage you to start while your motivation level is high...iow...NOW!
  21. I don't imagine your problems are from "being vegan." You can be a healthy or unhealthy vegan...veganism absolutely does not automatically mean that you're living a healthy lifestyle...as a matter of fact, I've seen/met some pretty damn unhealthy and sickly looking vegans. If you think your health is at risk, definitely see a doctor. Otherwise, you need to see a nutritionist.
  22. Try different ones that work for you...everyone is different. I personally like Rich Piana's Kill It...it comes on smoother than most of the others that I've tried and seems to sustain through the end of my workout. Generally speaking, I prefer a pre-workout with less stims on days that are going to be more of a CNS load. i.e. on leg day, I take nothing. You can also mix your own and put bulk ingredients in that suit you.
  23. I eat 30g oatmeal, 100g blueberries, 50g rice protein about an hour before training. Also, I drink about 2-3L of water during the period one hour before training until training complete.
  24. You don't really say what you are doing, so it's tough to say what you're doing wrong...but you do need to have more patience. Here's some basics: eat 5-6 meals/today, make sure you're eating enough calories (and you're macro and micro nutrients are on point), and TRAIN. I've found that smaller body parts (such as arms) yield better results from training more frequently, like every other day.
  25. low fat, 4000-5000 kcal is going to be really tough! Generally speaking, when someone needs that type of caloric intake, high density foods need to be brought in. I tend to wonder if you really need that much food...are you actually weighing your food and tracking your calories? A lot of the skinny guys I know who claim to eat a lot may eat a lot for one or two meals, but then they skip breakfast and don't have any snacks in between, resulting in relatively low daily intake.
  • Create New...