Newbie looking for help with vegan gains!
carrotchomper
Posts: 9 Member
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
0
Replies
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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.
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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...1
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1196 cals per day seems very low to gain? Are you sure that is correct?3
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1196 calories is way too low for someone who wants to build muscles and gain strength....something's not adding up.0
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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.0
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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.2 -
jessandreia92 wrote: »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.2 -
jessandreia92 wrote: »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 😊1 -
janejellyroll wrote: »jessandreia92 wrote: »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.1 -
janejellyroll wrote: »jessandreia92 wrote: »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.0
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