Vegan Bodybuilding & Fitness

I would like to share with you my current nutrition program. I switched from vegetarian to vegan about 2 months ago so I am not sure if it is good enough but it works great for me! I have plenty of energy, I do not need so much sleep and what is the best - I lost 2 lb of fat and added 1 lb of muscles in just one month. It suprised me because I eat plenty of calories - almost 3800.

So, here it is:

1. meal - 5:30 AM
400 g random fruit (apples, oranges, berries)
2. meal - 6:30 AM
70 g rolled oats
20 g raisins
10 g shredded coconut
20 g protein powder (I mix pea and rice protein for better ratio of amino acids)
3. meal - 10:00 AM
30 g random seeds or nuts (walnuts, almonds, sunflower seeds etc.)
200 g wholewheat bread
85 g hummus
200 g vegetables (pepper, broccoli, tomato, carrot - whatever I want)
4. meal - 1:00 PM
70 g legumes (lentils, beans, chickpeas etc.)
70 g cereals (cooked rice, quinoa, amaranth, millet, barley etc.)
20 g pumpkin seeds
5. meal - 30 min before workout
I prepare shake that consist of
200 g fruit
100 g greens (spinach, kale, broccoli...)
20 g flax seeds
6. meal
50 g cooked millet
10 g sugar
1 banana
- blend it together like a pudding
7. meal - 8:00 PM
vegan dinner consist of tofu or seitan or some beans, plenty of vegetables.
8. meal - 10:00 PM
25 g protein powder


Together:
E - 3775 cal.
P - 150 g
S - 582 g
F - 89 g

I also drink 3 l of water every day.

It will be great if you give me some piece of advice.

What a load of bollocks. OP should ignore this post.

i would reduce sugar and increase protein and increase water to 5 liters. fruit is good but when you say 10g sugar just pure table sugar? probably not the best

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Your plan looks solid but are you sure that all adds up to 3800? You have so many meals it's hard to tell.

Keep it up!

I don't think it looks too bad, How tall are you and how much do you weigh? Do you know body fat% and are you trying to build mass or lose fat?

Sorry but you are either a wizard-level troll or you are talking bollocks. Stating that you can get sufficient protein from apples & tree bark is completely raving mad.

150g protein per day is in no way excessive; actually it's on the low side for a bulking diet of almost 4000kcal.

That is actually the funniest shit I've read ever.

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Sigh... I wish that some people would realize that when a new Vegan comes to a board like this and the 1st post he gets is to eat tree bark and aim for zero calories... you make us all look bad!

Are you entitled to your opinion? Yes, but you hurt more than help when someone comes looking for solid advise on their Vegan PERFORMANCE diet and you tell them to eat tree bark. And to say that most Vegan dietitians would back your statements??? I'm not even going to respond to that hoping that most people will just know that is ludicrous.

willisamsvk... follow the advise of junkinthefrunk. As far as performance, the diet advise would depend on what you are trying to increase performance FOR (sports, increasing muscle, losing fat?) but assuming you are trying to build muscle, switch to stevia for pudding if you like it sweet, increase your protein a bit and also try to increase your water intake as she previously stated.

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Maybe it's because i'm not wearing my glasses, but you look more like a troll.

Classy.

If I follow your advice will I look like a douchebag?

Why does your signature point to another members log?

Christ, the quality of trolls these days is really declining... you could at least try...

Sorry we missed all these troll/spam posts. We've fixed it by removing the problem.

If you see something out of the ordinary, send me, Richard, or SyrLinus an email or message on the forum and we'll sort it out.

Thanks!

-Robert

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Thanks for all your replies.
I am currently changing my diet because I want to loose fat (a little). Now I am 182 cm heigth, 76 kg weigth and 10% BF. I plan to reduce BF to 5% so I am cutting some carbohydrates (white sugar etc.). Since I have no troubles with loosing weight I can eat a lot and still loosing BF because I do a lot of cardio. I will post some photos of my progress soon, I am wating for sunbathing for better looking. And yes, I started drink bigger amount of water (also because it is extremly hot in Slovakia now).

Once again - thanks for your replies.