Vegan

[Docd187123]

What do you think the optimal protein intake is during a bulk, and also, how does or how much can AAS effect intake levels?

Not sure if you'll be able to answer, but I would gladly appreciate your opinion.

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I apologize for forgetting to come back to this post.

During a bulk, 1g of protein per pound of LBM is sufficient for growth. Most people don't have an accurate Measure of body fat so changing that to 1g per pound of BW is fine. It will overshoot the protein requirement a little but no harm. During a cut you'll probably want slightly more.

AAS increases protein synthesis and other anabolic processes and can decrease catabolic processes so you can possibly go slightly less in protein intake and get similar results. On the other side, you could also slightly increase protein and possibly make more use of it. I believe up to 2g/lb of protein has been studied as being safe for healthy individuals. This much protein may have some slight ergogenic benefits that aren't measured by body composition metrics meaning it may not help you build more muscle directly but might still benefit high class athletes in certain ways.

 

[Morefyah]

Sorry been drinking arak all day.
(Balinese rice wine) I just thought supplementing Bcaa's would help fill the gaps and help with recovery.
The whole debate on how much protein the body can process in one sitting is still arguable. In my personal experience I don't need 350 - 400 g of protein to grow, especially when I'm on blast.
As long as I'm getting high cals and carbs I can grow on 200 - 250 g protein no problem.

 

[Njb371]

Hello all its rainy day in Bali so I have some downtime from surfing and adventure seeking.
@Docd187123 no need to get so scientific and technical. The whole incomplete-complete protein debate is actually quite simple and overthought by smarty pants like you and the haters as well.
COMPLETE PROTEINS
Quinoa
Buckwheat
Soy
Hempseed
Mycoprotein
Spirulina
Chia
Amaranth
Now when you take these proteins and add "Complementary" proteins you get complete proteins.
EXAMPLE:
Rice and beans = complete
Corn tortillas and beans = complete
Nut butters and wheat or multigrain bread = complete
Oatmeal and soymilk = complete
Seitan and tofu or soy sauce = complete
Bean soup and crackers = complete
Hummus and Pita = complete
Soba noodles and peanut sauce=complete
Tofu, Brown rice and kale = complete
Tempeh, Brown rice = complete
Quinoa and hempseed salad= complete
I could go on and on.
So basically combining most type of seeds, beans, or legumes with any type of grain you have a "complete protein".

As far as bulking or cutting goes it all comes down to your macros and complete caloric intake as with any other food.
When I'm bulking I drink very complete protein shakes sometimes three a day.
They are upwards of 1000 calories and 60 - 80 grams of protein a pop.
2 scoops of powder = 50 g
1 cup raw oats = 12 g
1/4 cup hemp seeds = 10 g
3 tbls nut butter = 12 g
1 banana = 3 g
Usually mixing a plant based soy free protein powder with soy protein powder as I'm already getting soy through other foods in my diet that I enjoy.
@Docd187123 made a great point as the body can only process a certain amount of protein, plant based or any other for that matter in one sitting. That's why I don't chug them down even though I'm tempted because they are delicious!
Instead I sip them all throughout the day. Which means taking them with me wherever I go.

It's honestly not as hard as people think to be vegan. I am also living in Colorado and I am lucky enough to have a plethora of awesome vegan restaurants and food trucks to choose from everyday.
People living in Idaho or Nebraska probably don't have these type of resources so they might have to be creative and just cook for themselves all the time which is probably healthier anyway. Oh I almost forgot to mention adding Bcaa's to this type of diet will instantly give you all the complete protein you need, but eating real food is better and more fun. I hope this helps and opens up the minds of those just stuck with the cave man mentality of meat and diary being superior. Morefyah..

Most bcaas are not vegan. Only a certain few that I have found state they are vegan. But honestly, I think bcaas are a waste of money if you are eating enough protein. Just a supplement scam...

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[Docd187123]

Sorry been drinking arak all day.
(Balinese rice wine) I just thought supplementing Bcaa's would help fill the gaps and help with recovery.
The whole debate on how much protein the body can process in one sitting is still arguable. In my personal experience I don't need 350 - 400 g of protein to grow, especially when I'm on blast.
As long as I'm getting high cals and carbs I can grow on 200 - 250 g protein no problem.

I believe you're around 200lbs or so? Correct me if I'm wrong. In which case 200-250g of protein is plenty for you correct.

The amount of protein the body can digest in one sitting is not debatable. It's pretty much all of what you eat, roughly 97-98% or so to account for some inefficiency and loss from digestive processes.

 

[Docd187123]

Sorry been drinking arak all day.
(Balinese rice wine) I just thought supplementing Bcaa's would help fill the gaps and help with recovery.
The whole debate on how much protein the body can process in one sitting is still arguable. In my personal experience I don't need 350 - 400 g of protein to grow, especially when I'm on blast.
As long as I'm getting high cals and carbs I can grow on 200 - 250 g protein no problem.

Arak is a Lebanese drink also. Don't like it bc it's licorice flavor but drink up lol

 

[Njb371]

I apologize for forgetting to come back to this post.

During a bulk, 1g of protein per pound of LBM is sufficient for growth. Most people don't have an accurate Measure of body fat so changing that to 1g per pound of BW is fine. It will overshoot the protein requirement a little but no harm. During a cut you'll probably want slightly more.

AAS increases protein synthesis and other anabolic processes and can decrease catabolic processes so you can possibly go slightly less in protein intake and get similar results. On the other side, you could also slightly increase protein and possibly make more use of it. I believe up to 2g/lb of protein has been studied as being safe for healthy individuals. This much protein may have some slight ergogenic benefits that aren't measured by body composition metrics meaning it may not help you build more muscle directly but might still benefit high class athletes in certain ways.

I've read a couple studies that state around 0.74-0.82 gram/pound is enough to keep a positive nitrogen balance and enough to maximize protein synthesis. Taking LBM into account, that is probably pretty close to what you stated.

Doubling this intake to benefit from the use of AAS would yield around 1.6 grams/pound, close to 2 grams/pound.

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[Docd187123]

I've read a couple studies that state around 0.74-0.82 gram/pound is enough to keep a positive nitrogen balance and enough to maximize protein synthesis. Taking LBM into account, that is probably pretty close to what you stated.

Doubling this intake to benefit from the use of AAS would yield around 1.6 grams/pound, close to 2 grams/pound.

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Nitrogen balance alone is a poor indicator of whether or not sufficient protein is being taken in.

There is research to show a positive nitrogen balance with concurrent LBM loss. There is research to show prevention of negative nitrogen balance during end stage starvation also. It's bc nitrogen balance is notorious for over estimating muscle protein status.

 

[Morefyah]

Most bcaas are not vegan. Only a certain few that I have found state they are vegan. But honestly, I think bcaas are a waste of money if you are eating enough protein. Just a supplement scam...

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I use nutrabio products a lot.
They make pure fermented Vegan Bcaa's. This and there PRE which is there preworkout and SUPERCARB which Is ClusterDextrin mixed with electrolytes are my go too's and are all vegan.
They are a quality company and all there products have "full label disclosure"
Which is respectable! Don't get me wrong I don't think bcaa's build muscle. Like I said before there just helpful for filling in the gaps which can't hurt when your vegan.
These and there protein powders are the only supplements I use.
I find creatine to be completely useless yet some people swear by it.
I actually get results with these
products where with creatine i only get an explosive colon!

 

[Docd187123]

I use nutrabio products a lot.
They make pure fermented Vegan Bcaa's. This and there PRE which is there preworkout and SUPERCARB which Is ClusterDextrin mixed with electrolytes are my go too's and are all vegan.
They are a quality company and all there products have "full label disclosure"
Which is respectable! Don't get me wrong I don't think bcaa's build muscle. Like I said before there just helpful for filling in the gaps which can't hurt when your vegan.
These and there protein powders are the only supplements I use.
I find creatine to be completely useless yet some people swear by it.
I actually get results with these
products where with creatine i only get an explosive colon!

Morefyah is the resident vegan expert lol. If you need food ideas just ask him.

Some people are creatine non-responders. If you get absolutely zilch from it then you might be one of the relatively few people who are non responders (about 10-15% of the population IIRC)

 

[Njb371]

Morefyah is the resident vegan expert lol. If you need food ideas just ask him.

Some people are creatine non-responders. If you get absolutely zilch from it then you might be one of the relatively few people who are non responders (about 10-15% of the population IIRC)

It's hard to tell if creatine works for me. Obviously there is no physical indicator like beta alanine tingles, but I think I can tell it helps me recover in between sets.

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[Njb371]

Sorry been drinking arak all day.
(Balinese rice wine) I just thought supplementing Bcaa's would help fill the gaps and help with recovery.
The whole debate on how much protein the body can process in one sitting is still arguable. In my personal experience I don't need 350 - 400 g of protein to grow, especially when I'm on blast.
As long as I'm getting high cals and carbs I can grow on 200 - 250 g protein no problem.

What are some of your go to meals? I eat a lot of seitan, rice, and black bean bowls; pasta and tofu; beandillas (which is like a refried bean quesadilla without the cheese); and normally eats with blueberries and help seeds. Eat fruits and veggies during the day for micros, easily hit my macro goals.

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[Juced]

Cool bro. Lots of good info on here. Seems likeah thats me. im not one to preach and be like some sort of bible thumber (carrot thumper?? lol) but im all for vegan and veggie lifestyle, been over 10 years meat free and about 4 pretty much vegan and im doing good.

I apologize for forgetting to come back to this post.

During a bulk, 1g of protein per pound of LBM is sufficient for growth. Most people don't have an accurate Measure of body fat so changing that to 1g per pound of BW is fine. It will overshoot the protein requirement a little but no harm. During a cut you'll probably want slightly more.

AAS increases protein synthesis and other anabolic processes and can decrease catabolic processes so you can possibly go slightly less in protein intake and get similar results. On the other side, you could also slightly increase protein and possibly make more use of it. I believe up to 2g/lb of protein has been studied as being safe for healthy individuals. This much protein may have some slight ergogenic benefits that aren't measured by body composition metrics meaning it may not help you build more muscle directly but might still benefit high class athletes in certain ways.

Agree 100% ^^

Most bcaas are not vegan. Only a certain few that I have found state they are vegan. But honestly, I think bcaas are a waste of money if you are eating enough protein. Just a supplement scam...

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I disagree a bit here, most i have seen is derived from soy, but i do agree that its a waste of money in mst cases. will it help? sure... but i would opt for a full protein powder to ensure you have EAA's BCAA's and the rest in good amount.

What are some of your go to meals? I eat a lot of seitan, rice, and black bean bowls; pasta and tofu; beandillas (which is like a refried bean quesadilla without the cheese); and normally eats with blueberries and help seeds. Eat fruits and veggies during the day for micros, easily hit my macro goals.

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man i could go on and on here but ill name some of my faves:

*vegan pad thai-
(google has some recipes, get a decent fish free pad thai sauce) and i use alot of veggies and firm tofu for this one.

*vegan pizza-
use a vegan cheese and top with lots of veggies, i like sundried tomato,chopped garlic, onion, garlic, basil or oregano, sweet peppers, veggie pepperoni and/or veggie ground beef

*pasta-
Lots of veggies lightly boiled and then simmerd in the pot with sauce, added bans or veggie ground beef

*simple sandwich-
veggie cold cuts with avocado, tomato, lettus, cracked black pepper and sauce or two of choice.

*Tikka masala on rice (Indian food)-
boiled potatoes chopped up, boiled green peas, carrots, corn. diced onion, garlic, you choy or collared greened chopped and a protein/meat substitute. everything added to pot with indian cooking sauce . add 4tbp curry powder and a dash of chillie powder.
serve on rice or with naan bread.

man i gotta stop im starving now...

other tips, nut butter sandwiches are quick, stirfrys and smoothies are good easy ways to get cals and protein in.

Are there any Vegan lifter's on this forum? I recently became a vegan five months ago after being a "normal" eater my whole life, loving animal products. I made the switch for health and social reasons. I still hit my protein requirement of 150 g of protein a day (95.3 kg x 1.6 g/kg).

I have been thinking about starting my first cycle sometime after the holidays in January 2017. If I got on gear I would definitely up my protein intake to take advantage of the increased protein synthesis. What are your guy's opinion on cycling while on a vegan diet and recommendations for protein intake?

Stats:
210 lbs
6'3"
12 % bf (estimate)

i would go with min 1g pr/lb but would aim for 2g

 

[Juced]

ohh and I LOVE BURRITOS!!! fill with lots of beans and veggie beef and veggies with some rice and lots of hot peppers!! might do that tonight ! : P
yeah thats what me and wify eating today! (she went veggie/vegan also last year by choice, better for me... or is it... she loves my cooking... : O

 

[Njb371]

ohh and I LOVE BURRITOS!!! fill with lots of beans and veggie beef and veggies with some rice and lots of hot peppers!! might do that tonight ! : P
yeah thats what me and wify eating today! (she went veggie/vegan also last year by choice, better for me... or is it... she loves my cooking... : O

Lot's of good ideas there bro. I have been getting into vegan cold cuts more and more, easy to make and have them at work. I usually go with smoothies after my workouts with brown rice protein, strawberries, and bananas. I was big on burritos for a while and then I got over them lol. Pasta is a go to as well with tofu, will have to try adding some vegan beef.

If you ever see a vegan bacon called "benevolent bacon" I would give it a try it's pretty good and so are the macros. I believe they are 10 grams protein per 2 slices.

I'll have to try out your other recipes, thanks a lot man.

 

[jessmac]

We just made a vegan group at my university with a Facebook page and we shar e recipes and we have our first meeting coming up. I'm super excited.

 

[ddp7]

Well it could be said that I am close to vegan logic for dietary reasons and ethical reasons.

As for food in my home we eat little meat because we digest it badly in general and we limit ourselves to chicken, turkey and fish in moderate amounts.

And ethical reasons are right with animal life and all those cheesy things.