Newbie looking for help with vegan gains!

carrotchomper
carrotchomper Posts: 9 Member
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Hi there!

I've been strength training once a week for over a year as part of my running training...now I'm cutting down the running and want to get stronger and fitter lifting weights more often. I'm vegan and struggle to hit my protein macros without going over on fat! IIFYM says I should have 119g protein, 252g carbs, 54g fat and 19-26g protein a day and 1196 cals a day to gain lean muscle. I weight 58kg/127lbs/9 stones.

Please add me if you would like to help and support a rookie! 😊😊

Jenny

Replies

  • Silkysausage
    Silkysausage Posts: 502 Member
    edited August 2018
    Beans and rice together for an ultimate protein/amino combo, tofu stir-fry, soy milk smoothies, commercial protein bars, pea protein powder... don't be afraid of eating the same thing twice a day.
  • carrotchomper
    carrotchomper Posts: 9 Member
    Thanks silkysausage! I can hit the protein but not without going over on fat. I ate a lot of tofu yesterday, plus protein shake, bar etc. But when I was running days a week I used to go massively over on carbs so at least I've got that in check...
  • sardelsa
    sardelsa Posts: 9,812 Member
    1196 cals per day seems very low to gain? Are you sure that is correct?
  • fb47
    fb47 Posts: 1,058 Member
    1196 calories is way too low for someone who wants to build muscles and gain strength....something's not adding up.
  • carrotchomper
    carrotchomper Posts: 9 Member
    Oh you're right, it's a misprint! Sorry. 1968 cals. I had been having about 2300 a day when i was running ~40 miles a week, but wobbly round the middle.
  • JessAndreia
    JessAndreia Posts: 540 Member
    edited August 2018
    Quinoa and TVP chilli. There are a few recipes online.
    Not a complete protein, but maybe you can add some seitan in to some of your meals for extra protein.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Quinoa and TVP chilli. There are a few recipes online.
    Not a complete protein, but maybe you can add some seitan in to some of your meals for extra protein.

    Quinoa and soy are both complete proteins.
  • carrotchomper
    carrotchomper Posts: 9 Member
    edited August 2018

    Quinoa and TVP chilli. There are a few recipes online.
    Not a complete protein, but maybe you can add some seitan in to some of your meals for extra protein.


    Thanks for the idea! Had a lovely tvp quinoa stir fry for tea and it was low fat with tons of protein. Hit my macros today 😊
  • JessAndreia
    JessAndreia Posts: 540 Member
    Quinoa and TVP chilli. There are a few recipes online.
    Not a complete protein, but maybe you can add some seitan in to some of your meals for extra protein.

    Quinoa and soy are both complete proteins.

    I was referring to the seitan.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Quinoa and TVP chilli. There are a few recipes online.
    Not a complete protein, but maybe you can add some seitan in to some of your meals for extra protein.

    Quinoa and soy are both complete proteins.

    And soy has one of the best leucine profiles, which leucine stimulates a muscle protein synthetic response.
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