VEGAN BODYBUILDING DIET

Any queries about vegan diet, nutrition, dieting, bulking and healthy eating in general. Diets and food from vegan perspective.

Moderators: hardcore iv, fredrikw, JP, stateofflux, bronco

VEGAN BODYBUILDING DIET

Postby Yorkshireterrier » Fri Jan 10, 2014 3:54 pm

Last edited by Yorkshireterrier on Sun Apr 13, 2014 11:57 am, edited 2 times in total.
Yorkshireterrier
New Member
 
Posts: 6
Joined: Wed Jul 10, 2013 8:12 pm

Re: VEGAN BODYBUILDING DIET

Postby tal » Fri Jan 10, 2014 7:33 pm

How many calories are you trying to get in per day?

And why do you eat so many meals? That must be time consuming.
tal
Active Member
 
Posts: 3703
Joined: Fri May 13, 2005 12:21 pm
Location: Melbourne, Australia

Re: VEGAN BODYBUILDING DIET

Postby blinki » Sat Jan 11, 2014 12:04 am

Not a bodybuilder, but my 'here's one I made earlier' bulking diet for when people ask me what I eat

5 weetabix, soy milk, strawberries, soy yogurt, coffee
bean & veg curry (quite mild so I can eat it without rice), 3 sausages, fruit
4 slices of toast, some with spread and some with PB
bean & sietan burger with sauce, veg
biscuits and chocolate soy milk


3 Shredded wheat, berries, 30g mixed nuts, soy milk
2 Linda McCartney sausages, homemade oat protein bar
Lasagna (TVP, spinach, tomato, white pasta, soy milk based white sauce), broccoli
2 lentil & sietan burgers, corn on the cob
Chocolate
2 hummus sandwiches (brown bread), 2-3 bits of fruit
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: VEGAN BODYBUILDING DIET

Postby hardcore iv » Sat Jan 11, 2014 10:31 am

Carbs=power. At your weight 100-130gms of protein should be more than enough. That amount is easy especially if your carb sources have a decent amount of protein.
"When you are born, you are set forth to die. The fact that you live or don't live between these two dates depends solely upon your own will, opportunities and desires. The weight exerciser, of course, indicates that he chooses to live." Joseph Curtis Hise
User avatar
hardcore iv
Active Member
 
Posts: 1727
Joined: Tue Dec 27, 2005 3:36 am
Location: Melbourne, Australia

Re: VEGAN BODYBUILDING DIET

Postby Yorkshireterrier » Mon Jan 13, 2014 1:07 am

I don't really have more than 3 meals, but then I just have the odd snack in between! do you not eat snacks? plus I am wheat intolerent so no weekabix for me. But I eat carbs in every meal, banana, potato, ryevita,
Yorkshireterrier
New Member
 
Posts: 6
Joined: Wed Jul 10, 2013 8:12 pm

Re: VEGAN BODYBUILDING DIET

Postby Yorkshireterrier » Mon Jan 13, 2014 10:19 am

[quote="blinki"]Not a bodybuilder, but my 'here's one I made earlier' bulking diet for when people ask me what I eat

5 weetabix, soy milk, strawberries, soy yogurt, coffee
bean & veg curry (quite mild so I can eat it without rice), 3 sausages, fruit
4 slices of toast, some with spread and some with PB
bean & sietan burger with sauce, veg
biscuits and chocolate soy milk


3 Shredded wheat, berries, 30g mixed nuts, soy milk
2 Linda McCartney sausages, homemade oat protein bar
Lasagna (TVP, spinach, tomato, white pasta, soy milk based white sauce), broccoli
2 lentil & sietan burgers, corn on the cob
Chocolate
2 hummus sandwiches (brown bread), 2-3 bits of fruit

I'm guessing this is for 2 days? and its like breakfast, snack, lunch, tea, snack, snack..or is all in one sitting?
Yorkshireterrier
New Member
 
Posts: 6
Joined: Wed Jul 10, 2013 8:12 pm

Re: VEGAN BODYBUILDING DIET

Postby sergio » Mon Jan 13, 2014 6:47 pm

This one comes from Vegan For Life book, it has been quoted often over this board.
[quote]
Breakfast
1.5 cups of tofu
3 slices of whole-wheat toast
1 tablespoon marg
2 tablespoons fruit preserve
1 cup orange juice

Snack
1/2 trail mix (dried fruit and nuts)

Lunch
2 whole-wheat pita breads
1 cup hummus
Salad greens with vinaigrette dressing
1 cup fresh fruit

Snack
Whole-grain English muffin
2 tablespoons peanut butter

Dinner
2 cups Quinoa
1 cup BBQ Seitan
2 cups steamed kale with 2 teaspoons olive oil

Snack
1 cup vanilla soya yoghurt
1/4 granola

3500 calories (based on 18-19 calories per pound bodyweight)
126 grams of protein (based on 1.5 grams per kilogram bodyweight


This one is from Becoming Vegan book (it's not for bodybuilders, just for people "whose work or recreation involves a great deal of physical activity") about 4000 calories

[quote]
Breakfast: cereal with soymilk, bagels with tahini jam, orange juice

Lunch: 2 vegan burgers, fruit

Supper: Tofu-cashew-vegetable stir fry over rice or noodles

Snack #1: shake (flax, banana, optional protein)
Snack #2: power bar
Snack #3: Granola with raisins, walnuts and soymilk/soy yogurt
I accidentally replaced all of my blood with coffee.
User avatar
sergio
Active Member
 
Posts: 512
Joined: Sun Oct 02, 2011 11:43 am
Top

Re: VEGAN BODYBUILDING DIET

Postby sergio » Mon Jan 13, 2014 7:08 pm

I must say I don't like this kind of plans. I'm not an expert and probably I've done mistakes but few things I did when gaining muscle mass:

- I made almost all the carbs from sources that also add significant protein amounts. I dropped bread, regular pasta, rice or potatoes -not completely, of course- and start using spelt, quinoa and other grains.

- The same with fat. I decreased vegetable oil and went for nuts like pistachos, cashews, pumpking seeds etc. Not just as a snack, but also as ingredients in meals.

- Beans, lentils, chickpeas = Holy trinity

- I used cronometer (webpage) from time to time to check how I was doing . To avoid boredom and madness I'd look for a rough weekly plan, not a strict daily routine. Veganism is already a restrictive diet, sticking to the same meals each day seems a bad idea for me.

I personally avoid soy/fake meat on a daily basis and I had some significant gains eating whole foods. I was having just 25/30gr of protein powder. Some of the guys on my gym are nailing two shakes...
I accidentally replaced all of my blood with coffee.
User avatar
sergio
Active Member
 
Posts: 512
Joined: Sun Oct 02, 2011 11:43 am

Re: VEGAN BODYBUILDING DIET

Postby JP » Wed Jan 22, 2014 9:04 am

i eat more often than that, i dont think its all that time consuming, but you learn to do foods in bulk too which reduce the time.

Also it helps that i dont really care about what the food is :D

at bulk phase i wouldnt worry about the ratios that much, and just try to casually have an "emphasis" on protein rich foods, or emhasis on not too unhealthy stuff.
User avatar
JP
Site Admin
 
Posts: 19190
Joined: Sat Jan 03, 2004 4:14 pm
Location: Berlin, Germany


Return to Vegan Diets, Nutrition and Healthy Eating

Who is online

Users browsing this forum: No registered users and 3 guests