Our son has been vegan since birth. Very healthy 17yo with a swimmers build (almost 6ft 1in tall and 135 lbs). For the past 2mo, he has been trying hard to increase weight and build muscle by -lifting 3x a week -Eating 130gr of plant protein a day which includes protein shakes -Increasing healthy fats like avocado and healthier oils 👉🏻Seeing definite gains in strength and muscles but only when flexing (did a 1 handed pushup yesterday which he was unable to do before!) 👉🏻👉🏻👉🏻But not gaining any weight or getting much bigger in size which is discouraging him. He sometimes gets higher than 130gr of protein a day, … but still no increase in weight. Suggestions? Also- he stopped his 2x a week boxing class (which he loved) because he is concerned that the cardio will undermine his goals of gaining weight. We suggested he keep it up for increased strength and conditioning which will help him with weights on alternate days. 4 days of weights and just 2 days of boxing with 1 break day a week. Can you speak to the pros/cons of that?
Thank you for your comment, and for looking out for your son! Has he increased his overall calorie consumption in addition to high protein consumption? Weight training in conjunction with a higher-calorie diet will improve his ability to increase weight and build muscle. He may need to steadily increase his calorie targets until he sees results. I agree to continue boxing - cardio does not undermine weight gain goals, as long as he remains in a calorie surplus.
Damn he skinny, 6’1 and 135 pounds at 17. Maybe he should just bulk. Also just do weights everyday and eat a crap ton of food. I’m talking 4,000 cal at least. We gotta get him 200+ and a gym rat
I’ve been relying on beans for protein, but find I can’t eat enough. I’ve been focusing more on tofu, homemade seitan and I just ordered the giant box of soy curls! Let’s go 💪🏼💪🏼
I just found you and your channel. I love your story and I too was diagnosed with cancer and have loved even more I to the vegan life. You’re a HUGE inspiration to me. 💙
I needed to find a vegan bodybuilder channel that is actually useful and not just being all smiley and instagramy like how hot I am. Your actually being helpful
I’ve had the toughest time building muscle on a vegan diet for years went back to eating meat got on TRT, back to vegan, got off TRT, back to meat, now only including dairy. And trying to solidify a vegan diet, and I think I’ve decided on Tofu for the easiest quick to make protein. Really trying to go the whole food plant based route. This video broke it down in a very easy to understand way.
i’m a vegetarian and i workout everyday but i eat lots of beans,chickpeas,raw carrots,cucumber lots of mix nuts smoothie like one banana strawberry soaked mix nuts plus almond milk and i eat fruits everyday an apple grapes strawberries..and and plant based food which has 15 to 25 grams of protein so my question is am i following the right diet?
Just for you, here you go! Powdered peanut butter 3/4 cup (72 g) Vegetable broth 1/2 cup (121 g) Coconut sugar 1/2 cup (96 g) Sweet chili sauce 2 tbsp (26 g) Lime juice 2 tsp (10 g) Ginger powder 1 tsp (2 g) Whisk all ingredients together in a mixing bowl, and enjoy! 🙂
I really appreciate you showing your amazing work In showing us to learn more about eating plant based! I’m still new figuring out how start my journey on plant based! I basically been eating oatmeal with a fruit smoothie! Or whole grain cereal? Walnut! Flaxseeds! I need all the help ! I basically been ordering salads with chicken! Does anyone know anything else I could order or with my salads??
My husband plant based so no processed oils. He lost a lot of weight before he went plant based because of sickness. He needs to gain about 20 lbs. but healthy, no processed oils. He does a work out every other 2 days and has lowered his cardio and tried for more weights, how can you help with meals? Maybe a smoothie but no protein powered mix. Cant eat peanut butter bought from a store, too much processed oils. His doctor said, no processed oils. That kills vegans and plant based people more than any meat does.
Great question, Carlos! Protein powder is a great option to make this easier. If you prefer not to use protein powder, there are still a lot of lean plant-based sources of protein, such as tofu, tempeh, soy curls, and seitan. I hope that helps! 🙂
Ive been vegan for a few months and my body and brain are literally starving. I have a manual labor job and burn a lot of calories every day. It's also a hectic pace and difficult for me to eat enough calories. When I come home at night I am hungry but get full fast, and all the adrenaline in my system takes away my appetite. I've literally been eating two bowls of oatmeal and nuts plus a big salad with beans, nuts, salad, dressing, etc. Or replace the oatmeal and nuts with rice and beans. It's just not doing it. I'm having a hard time getting enough calories. I have to be more proactive with the tips in this video.
Hi Hannah! It's often an issue with new vegans that they are consuming too much volume and not enough protein. Oatmeal and salads are great for carbs and micronutrients, but beans aren't as protein-dense as other vegan protein sources. I would recommend adding more protein-dense options like soy curls, TVP, tofu, tempeh, seitan, etc. You've got this! 👏
What about tempeh? Since tempeh has more calories, if I’ll rely on it as a main source of protein, I’ll have to reduce the volume of other foods so I can balance things out. Correct? Idk if I phrased that correctly
Although you'd be missing the micronutrients from avocado, any high fat replacement would be suitable for hitting the same macronutrients! Nuts, seed, seed oils, olives, etc. Thank you for commenting! 😊
@@RoughNeckDelta Yes, but now my weight fluctuates between 152-153. It's so annoying. I hit my goal of 150 on December 30, but I can't get my weight to go back to 150 no matter what I do. Eat more- doesn't work, eat less- doesn't work. Eat more protein-nope. I'm really frustrated.
Hello, thanks for the info! You said you have about half a package of firm tofu on a plate which gives you 36g protein, but on most tofu packages that I found the amount of protein is 7-9g per 85g of tofu so it’s 35-45g protein per package Could you please clarify🙏
No, the Naked Tofu I get from Tesco has 16grams per 100 and the pack is 280 grams. The thing I'm struggling with though, how on earth is the meal 70grams protein? If your main protein source is 35 grams, how on earth do the rest of the veggies and quinoa make it up to 70 grams. Surely that's not correct...
@@josephpurdue7583 I found Wildwood brand High Protein Super Firm Tofu at Whole Foods, it has 70g protein per package, package is 454 grams This gonna make my life so much easier lol So you get 35 grams from Tofu, 100g dry quinoa is 14 grams and 1 cup (155 g) of cooked edamame is another 17g so 66 grams total plus 4 grams from veggies
All calories are not the same. Drinking a glass of oil and eating some protein rich tofu, lets say the same amount of calories, will not be treated the same. Fat will be stored and not burned. Fat is a reserve that the boddy burns when there are no sugar available to burn. You can have fat in your meals but do not expect the body to burn the fat you eat, unless you are fasting. And also genetics are so different. Some people store much more fat than other people.
yeah idk what tofu he is talking about. Typically tofu is 20grams per half package max, you could eat full package but isn't always easy, he def has half package there. Also, half cup edamame typically has 15g protein so good edition, he said a different figure in this video. A good snack is ezekiel bread toasted with peanut butter and banana slices on top
Absolutely, you can substitute quinoa with brown rice or sweet potato. For brown rice, use a 1:1 ratio by volume as a starting point since both are grains. For sweet potatoes, consider the desired consistency of your dish; they're more moist and dense. Start with about 150-200 grams of cooked sweet potato for each cup of cooked quinoa and adjust based on your preference. Enjoy experimenting!
I’m over weight but just looking to gain muscle I’m sick of dieting it just makes me miserable and fail so if I workout hard and good diet meeting protein and calorie needs I should be good. You said to add additional 200 calories for muscle growth if im 88kg 165cm male will adding another 200 calories be beneficial or will it just use the fat I’ve got for the extra calories it needs. No idea how it works.
Hey man, I would recommend that you follow a meal prep like this (ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9EGN4od9Zj4.htmlsi=Y6ANl9_zCIgqf3S7). Add 1-2 extra pieces of fruit (apples, bananas, etc.) if you get hungry and a protein shake after you work out. Lift 3-4 times per week and aim to walk 7,000 steps per day (increase 500 steps per day every 1-2 weeks). So weeks 1 and 2 would be 7,000, then weeks 3 and 4 would be 7,500, and so on until you hit 12,000 steps per day (you can track this on your phone if you don't have a fitness wearable). If you want more meal variety, check out the other meal preps on our channel and keep your calorie intake between 1,900 and 2,400 calories per day. That should allow you to recomp (burn fat and build muscle simultaneously) without being hungry or feeling miserable. Don't add cardio unless you enjoy doing it. Just focus on lifting weights 3-4 times per week and getting plenty of steps. If your progress slows down or you get stuck, I'd recommend that you look into getting a coach. There are lots of great vegan coaches out there. We offer coaching too: www.vegansuperheroacademy.com/ - I hope this helps! 🙂
How safe is consuming tofu every day considering there's some chatter about its effects on testosterone? I want to understand how much of is it rooted in actual science.
Hello mate, is it okay if i take pea protein isolate or soy protein isolate as they are vegan and cheap? I've seen Leelord ( vegan bodybuilder ) take pea protein isolate, isn't that incomplete protein and lacks methionine?
Thank you for your comment! Pea protein and soy protein isolates are both excellent sources of vegan protein, and pea protein specifically has a high digestibility score per this 2014 study: www.ncbi.nlm.nih.gov/pubmed/25644361. Soy is a complete protein (has all essential amino acids), and pea protein does containe Methionine + Cysteine, although at low enough amounts to not be considered a complete protein. As long as you vary your protein sources, however, you will have sufficient levels of Methionine + Cysteine. Methionine can be found in oats, sunflower seeds, hemp seeds, quinoa, and buckwheat flour, and Cysteine can be found in nuts, seeds, soy products, legumes and oatmeal. I hope this helps! 🙂
While I am not a vegan I prefer eating plant based diet mostly and sometimes go for fish or eggs. Your videos (ghank God I happened to chance upon them yesterday) are very encouraging and more importantly informative about micro nutrients and easy meal planning (which is extremely stressful for me) your meal prep contents are given me an idea on how to chalk out a vegetarian diet. I was wondering what to substitute for tofu (and the quantity) fthough since I don't eat soy products.
Cooking does not destroy the vitamins and minerals in vegetables. The preparation of food can reduce the vitamins and minerals somewhat, but the vast majority will be retained, or even improved in some cases. For example, a 2012 study found the absorption of beta carotene in carrots was improved in stir-frying compared to raw. pubmed.ncbi.nlm.nih.gov/21923982/ Thank you for your comment!
Three major types of plant protein in every meal e.g. edamame, lentils, tofu, and protein from vegan wholefood e.i. quinoa, brown rice etc. allows me to meet total grams recommended for my weight and all RDA subtypes of protein. I weigh measure my food into an app every few days to monitor I’m meeting RDA’s especially Calcium. What I neglect is snacking enough if I do a workout longer than 30 mins. E.i a date with a few nuts and a bite of roasted chickpeas. I eat dark Tahini(healthier than refined light Tahini) it’s more nutritious than peanut butter and peanut butter has been confirmed to be full of mold toxins if ya”ll werent aware 💪🏽💪🏽🏃🏻♀️
If you do find yourself craving tofu, check how expensive organic is in your area, or make your own with household products and at most $30 of supplies. Definitely no issue as long as you have calcium and a healthy level of iron (which edamame will cover)
@@terranndilldey7474 You've got me curious if if edamame and soy curls are very different in their nutrition. They're both the whole soybean, but one is unprocessed and the other is minimally processed, so there may be a difference.
@@ScrapKing73 Soy curls are almost pure soy protein, they are't necessarily processed (they just seperate the protein, form it and dry it) and are a great source of protein but have almost 0 iron or calcium, while Edamame is a good source of iron and calcium but less potent in protein
watch dr gregger nutritionfacts video called - how much fruit is too much? the problem is the high fat intake, some say (mastering diabetes and Doug grahm etc) that we should not consume more than 5-10% fat per day, (around 10-30 grams) and to be more on the omega 3 side of it chia flax hemp walnuts macadamia in that order
Hi there! Thank you for your comment. Can you please email us at support@thevegangym.com and we will send you the ebook link directly? If you could also let us know the error you received when trying to download the ebook, it would be greatly appreciated! 🙂
Whatever you eat Eat in limits And Half of your stomach should empty Never eat full stomach Eat chemical free and unprocessed food You will live healthy all your life
1/2 a block of tofu is 36 grams of protein? I call BS. I eat tofu and while protein levels range that sounds like an entire block of tofu. Are you sure it wasn't 18 grams of protein?
I said it was a bit over half a block of extra firm tofu. I used SoyBoy extra firm tofu for this meal prep, which has 60 grams of protein per block. You can find the nutrition facts here: www.instacart.com/products/116240-soy-boy-organic-extra-firm-tofu-15-oz
This is an interesting video. I recently hired a nutrition and fitness coach and I told him I didn’t eat a lot of meat. He told me that you need animal protein to get all the essential amino acids and to build muscle. I’m a cancer survivor and I would really like to be a vegetarian and build muscle to lose weight.
I respect whatever choices people make with their diet. I’ve experimented with nearly every diet and I’ve felt the best eating animal based (meat, fruit, raw dairy). My main criticism is if Vegan is so good for you, why does it require so many modifications just to get what’s naturally available in animal protein? Also, why are there so many fake meat products available? Seems like there must be a reason why humans are craving meat… it’s good for us. Anywho, if you feel good, strong and healthy eating vegan, keep doing it.
Sorry but that is a really bad argument. A lot of people crave candy, social media, fatty fast food, short term entertainment and non of that is good for us. I think the main reason why there are so many vegan meat products is because people like what they already know. Vegan diet is very good for you. The only Vitamin that is necessary to supplement is B12. And since the most meat you can buy comes from animals that got Vitamin B12 supplements in their food, it’s not that much of a difference.
@@vincenteliasbaar7760 your comment isn’t any better. Your reply is vague .Show me evidence thst a purely vegan diet has more essential vitamins, minerals, and amino acids than meat. It doesn’t exist without supplements. Even with supplements, what do you think the body is going to process better? Something natural and not processed like a piece of meat or a pill made in a lab? Vegan is definitely better than eating ultra processed food, I’ll give you that. But there’s a lot of evidence that animal products are more nutrient dence than plant based and great for your body. But if vegan works for you, enjoy it 👍🏻
If you really craved meat you would salivate at the sight of road kill, or a dog. You would also be able to eat an animal with just your hands and teeth. Have you ever tried that?
This is a common misconception about soy due to the isoflavones in soy belonging to a class of compounds known as phytoestrogens. However, phytoestrogens are one thousand times weaker than human estrogen, and do not behave the same way as human estrogen. Here is a research paper on this topic: www.ncbi.nlm.nih.gov/pubmed/27886135 I hope this helps! 🙂
We just released a video on soy that I think you will find interesting! 🙂 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wimw8IYq5hY.html&ab_channel=TheVeganGym
We appreciate your Vegan content! There can never be enough Vegan lifestyle inspo! We have our own Vegan Vlog Channel and we'd love if you checked it out! Thanks! 😊🌱💓💕
Hi Mukul! Thank you for your question. Plant-based protein sources such as corn, oats, beans, peas, and potatoes tend to exhibit lower digestibility than animal-based sources do, with values ranging from 45% to 80%. However, purified plant protein sources such as soy protein isolate, pea protein concentrate, and wheat gluten (seitan) display a digestibility that is similar to that of animal-based protein sources (greater than 90%) (www.fao.org/ag/humannutrition/36216-04a2f02ec02eafd4f457dd2c9851b4c45.pdf). Additionally, a study published in the Journal of the International Society of Sports Nutrition found that pea protein and whey protein have the same effect on developing muscle mass and strength. (www.ncbi.nlm.nih.gov/pmc/articles/PMC4307635/) In addition, just because animal products have a high protein digestibility doesn’t mean that they are healthy. Our bodies just naturally synthesize amino acids from protein sources that more closely mirror our own bodies’ proteins. That doesn’t make it healthy or necessary to consume animal products. In fact, it’s much the opposite. Plant protein is preferable because food is a package deal. Plant foods offer a copious array of health-promoting nutrients like vitamins, minerals, antioxidants, phytochemicals, and fiber that animal products do not. Thank you for watching! 😊
@@TheVeganGym but, i feel bloated after consuming pea isolate supplement. Brand name MYPROTEIN..and some people where saying whole eggs and white eggs are the best better than meat ..in bioavability and in digestion. I am vegetarian...can't i use farm raised chicken eggs.And is there any real reasarch that plants do not feel pain,because some people say they react to music...?
@@mukulpal8875 Let's take it back to first principles. Look at the anatomy of a plant. No nervous system, no senses, no brain. Plants can react to stimuli such as sunlight / water - similar to how your skin reacts to sunlight by producing melonin. Sensory reactions are very different from feeling pain and suffering. Now look at the anatomy of a chicken. It has a nervous system, legs, wings, eyes, ears, a beak and most importantly - a brain. It has evolved to experience pain as a survival mechanism just like we have. Are we supposed to believe all parts of the chicken work... except the brain? The reality of all farmyard eggs is that the male chicks are executed in gruesome ways shortly after hatching (as they have no use because they won't be able to lay eggs). Most typical method is to feed them into a meat grinder. Alive. How many turns of the blades does it take to kill them? I hope not too many. Hold a baby chick in your hands and ask yourself again if it's ok to use eggs when there are other good plant based protein alternatives.
