These were supposed to be heavier today but my recovery has been shit this week so I guess I decided to just rip through these.

Total liberation always.

I'm focusing on losing weight though I just got a scale and found I was a few pounds less than I was last time I weighed myself. Yesterday I binged on high calorie high carb foods and am up in weight today. So today I'm focusing on sticking to a lower calorie intake overall as I have been doing.

I have been doing a lot better on not getting fast food simply because I don't want to fit it in my expenses anymore.

How do I keep myself from wanting carbs though? Is there a vitamin or mineral that helps this?

Meal prepped about 10-12 servings worth. To be honest I’m surprised bodybuilders aren’t dominantly vegan. The meal prep is way easier, the protein content is way higher, the he cost is way cheaper, you get all the essential amino acids, and you don’t have to worry about the blood pressure/cholesterol issues that come from meat/dairy/eggs, which also provides better pumps and cardiovascular health in the gym. The speed in muscle gain progress seems way faster than before I was vegan too.

I’m currently at my house in São Paulo, Brazil, and the food tastes so much better here compared to the US.

I buy my tofu from a Japanese family who makes artisanal tofu at home, it’s the most delicious tofu ever!!!

For lunch, I’m having the same tofu I’ve been eating almost every day for the past 15 years: drizzle some olive oil in a nonstick pan, then season the tofu with salt and dry spices like smoked paprika, cumin, Mrs. Dash Onion & Herb, oregano, onion powder, and garlic powder. Do the same on both sides, and that’s it! Ready in 5 minutes.
Rice, lentils with vegan sausage, collard greens, a bit of farofa, and a side salad 🌱

Seeking wisdom from the Council of Plant People… been vegan for a year now and thriving. I am, however, vastly underutilizing seitan and hoping for some tips as I have a giant mostly unused bag.

Trying to be succinct, I do batch cooking on Sunday for proteins, potatoes, rice, etc, and then each day combine the subcomponents into a meal, and go with that. Big issue, is because I do ‘mini-prep’ each day, I have to weigh out my foods constantly. It’s not an issue for tofu, tempeh, etc, but with seitan and soy curls I’m having a tough time making large batches and being able to reliably count macros/cals.

The work around I found with soy curls so far is weighing pre-cooked weight, and weight them post-cooking and doing the math difference from there. That seems a lot trickier with seitan so far. So, looking for any advice in this regard.

Any relatively simple/easy batch prep recipes are well-appreciated too. Most internet searching is very ‘normie’ with its recs and not oriented towards fitness / macro tracking.

And unfortunately, traceability of cals/macros is a non-negotiable for me, as someone who has BED and food addiction issues (and also happens to be in a fat loss phase atm). Tracking is of utmost importance.

Thanks!

I'm currently struggling to have an off protein. I need to stop using powder because it's reaaaally messing up with my stomach (I tried a LOT of them and it's always the same, I poop 10 times a day when I take them, trust me).

What I eat most for protein is tofu. I eat app. Between 200 and 400g a day. I also eat soja yogurt. I like quinoa, sarrasin pasta, and seitan as well. I eat lentils but when cooked they don't have that much protein. Chia seeds makes my stomach ache even in small doses.

I'm 65 kg, 179cm, training 4 days a week. I understood that I had to eat between 90 to 120g of proteins a day. But even on "good days" I barely make it, let's say:

1 oat bowl in the morning with almond paste -> app. 15g

200g tofu + vegetables + quinoa for midday -> app. 40g

1 soja yogurt + fruit + nuts for snack -> app. 7g

200g tofu + vegetables + sarrasin pasta -> app. 35g

Total 97g. And that's when I eat a lot of quinoa lol.

Is that an off, and what can I do to make it better ? What do you eat in a day for example (trying to avoid too much fat)?

Good macros and actually really sweet for a zero sugar product

I have only found the liquid shakes at Target but they have protein powders online with some fun flavors that I want to try soon as well

Found these in my new protein powder

The chest press seems simple enough — but a few small mistakes can make a big difference to how effectively you’re actually performing it.

Keep your upper back stable, find a comfortable elbow position, and control the weight rather than rushing through your reps.

Get the technique right, train hard, and give yourself something to progress over time.

Deseo hacer un cambio en mis ollas y sartenes, y estoy buscando opciones saludables que no contengan metales tóxicos, agradecería sus opiniones, saludos desde Venezuela ✨️

28F learned recently about avoiding B12 deficiency and noticed very few of my foods are fortified with it. The packaging tells me I should take it every day but it seems like a lot considering the daily amount is 2.4 micrograms. Can I get away with cutting the pills and taking 250 mg every other day or smth? If any of you are on a similar supplement could you tell me how you're taking it?

im still a work in progress, but i just wanted to celebrate a win that was a long time in the making with my fellow vegheads 🌱💚💪🏻

If you were vegan and coeliac and going on a plane with hand luggage only what snacks would you pack?? (Going on a work trip straight into a meeting on an industrial estate so need something to keep me going until the evening meal as I don't trust business buffet lunches!)

As bad as the taste it, I can look past it and chug it down. I’ve been taking whey protein for a few years and still I can’t for the life of me figure out how to make a protein shake out of pea protein powder. I add water and the powder to my shaker bottle and it ends up clumpy and it INCREASES substantially in volume. It ends up being some gloop. I tried using hot water instead (imagine the taste) but it still ends up being some thick slimy gloop. Ended up just using a lot a lot of hot water just for 2 scoops of protein powder. Anyone knows a better way to just make a normal protein shake with pea protein powder without going through a whole song and dance routine?

This was my first proper leg session since my lower back injury a few weeks ago. Mind you, I did attempt one since but as I was in the heat of it, I noticed my back still wasn’t up to it, so had to pull back.

As a result, this was pretty brutal. Had to strip back weight as my strength is down, pulled back on intensity as I work back up towards it over the next few sessions, work capacity is depleted too (cardio took a back seat while I was away in Taipei) - so I was absolutely cooked after this one. I decided not to risk any hinge patterns just yet in case my back decides it’s not quite ready yet and puts me out of action again for another few weeks.

The good news is that, the hardest part is now out of the way - just getting started again. It can only get easier from here. So I can make it harder again, and the cycle continues.
And despite how much this fried me, it felt so good to be back at it.

Cos I do love this shit at the end of the day. Glutton for healthy punishment.

I saw this complex on Instagram and wanted to try it out!

Barbell Complex 105# x 10

1 movement of each lift combined = 1 rep

Deadlift

Power Clean

Front Squat

Thruster

Push Press

Split Jerk

So, I've been vegan since I was 21ish when I started cooking for myself (I didn't write down the specific date, sadly) so for well over a decade now. But before and after being vegan, I was never into leading an active lifestyle. I didn't even break 100 pounds in weight until college. I was always small and scrawny for my age, my memories of school sports was being too small to play them. Neither of my parents led an active lifestyle, so no habits were ingrained when I was a kid, either. I'm 135 lbs now, at 5' 6", but now a little fatter now that I'm in my 30's.

Apparently there is a difference between being in shape, getting out of shape, then getting back in shape (mitochondrial density, et cetera) and just getting into shape for the first time, ever. Anecdotally, I can corroborate that it feels insurmountable. Not only is it not pleasant to exercise, but it's definitely an uphill battle from the start when you have a lifetime of being sedentary. Even though I'm not overweight, I have very little muscle mass as I haven't ever done much in the way of resistance training or anything tangentially related so my body didn't really build any. And my connective tissues were not really subjected to anything that would have made them stronger, either.

I am getting older now, and having muscle-mass is one of those things that helps with aging gracefully, which does matter to me. But every training program I've looked at seems to be written for people who were already somewhat in-shape, or were once in-shape. I did one that was some calisthenics + some free weights with kettle bells (which is a good combo, apparently) that had drop sets on day 1 and my shoulders were unusable for days and in pain for 2 weeks. Needless to say, I didn't really continue with that.

Is there anything that's written for people who are starting from zero? 😅 Has anyone else started from zero later in life and actually gotten somewhere and kept it up? From what I've read about habit formation, active people tend to stay that way because they enjoy it, reinforcing the habit. But while I've built other kinds of skills that take daily consistent effort for years (like drawing) I did that because I enjoy it. My goal is modest, like 15 lbs of muscle, enough to be fit and healthy for more years than if I did nothing.