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
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
Thank you so much for this vid! Helped a lot. I became vegan recently (8 months) and I'm loosing so much weight... Too slim that everybody is saying I'm not looking healthy...
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’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 💪🏼💪🏼
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 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?
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. 💙
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
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! 🙂
@@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
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.
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! 🙂
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 (ruclips.net/video/9EGN4od9Zj4/видео.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! 🙂
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! 😊
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
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! 🙂
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! 👏
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! 🙂
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
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
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!
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.
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.
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.
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! 🙂
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 💪🏽💪🏽🏃🏻♀️
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.
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
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
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.
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?
Thank you for this. I eat meat in my diet but have been indulging in vegan content and books. Going to take the dive and try the vegan lifestyle. ☮️
It's the best decision you'll ever make! 🌱
Awesome
I did that and feel better than in my entire life
nooooooooo 😂
All best to your journey, I've been on it for 5 months now, and I feel less hungry everyday and I have alot of energy daily.
You love it🙌💯
So much more helpful than a "what I eat in a day" or recipe videos.
Glad it was helpful!
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
My favorite vegan protein source is lupin-tempeh. Really love it with some sambal oelek
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.
try adding a couple no added sugar thick peanut butter sandos plus high quality spelt bread per day. easy to get down, delicious
ruclips.net/video/AbKQ5HSlU2M/видео.html
Poor kid
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
these are exactly the type of videos i was looking for, thank you so very much!
Let's gooo!! That's awesome to hear!! 😄🌱
The attention to detail in this video is fantastic & much appreciated.
Glad you enjoyed it! 😊
Simple but comprehensive at the same time! Love this guide!
Thank you, Mislav!
Watched Dominion 2018 and Earthlings in RUclips and became a vegan spot on 😸
Love to hear that. It's the future for sure! 🙂💚
Thank you so much for this vid! Helped a lot. I became vegan recently (8 months) and I'm loosing so much weight... Too slim that everybody is saying I'm not looking healthy...
What are you eating? Are you eating enough? Are you eating every food group?
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.
Tofu is definitely an awesome plant-based source of protein! I'd also recommend checking out soy curls, seitan, and TVP! 🌱🙂
Going back to a vegan lifestyle since 2017...bad blood work has caused this. Thank you for this post!
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 💪🏼💪🏼
Awesome! Happy to hear it, Carol! 💪
Quinoa, lentils and chickpea pasta are great as well if you wish to avoid soy.
Textured pea protein is also a plenty source of protein
ruclips.net/video/FJo2ibAAg7w/видео.html
Vegan protein
Hemp seed,
pumpkin seed,
sea moss,
bladderwrack,
lentils,
flaxseed
, nutritional yeast,
mushrooms ,
wild rice,
Ezekiel bread
@@bunnyman6321doesn’t flaxseed and soy reduce testosterone
Thank you. I am always confused about portion. This video addresses that perfectly
Thank you my brother recently got into nutrition and joined a gym begging of the year so this is very helpful for my teen self
Amazing! You've got this! 💪
@@TheVeganGymdo you have a full recipe for this somewhere?
you got this. This mindset with take you further.
Can i subtitute tge quinoa instead quinoa i use brown rice or sweet potato but i dont how many grams
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 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?
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. 💙
Thank you for sharing your story! So glad I can be an inspiration to you! You rock! 😃💚
Thanks! I've never thought of building a plate in quite that way, before. I appreciate your breaking it down for us.
Great Video. I did not think i would watch it all the way through. I was pleasantly surprised how clearly you broke everything down. 👍
That's quite a compliment, thank you! 😊🙏🌱
Just jumped into the Vegan Super Hero program - so stoked!!
YES!! 🔥😎 You and Coach Zack are going to kick butt together! 👊
This is the easiest and best video for vegan eating.
Wow, thank you! 🙂
This was so well explained! The visuals really help.
Awesome! I'm glad to hear that the editing helped your understanding! 😃💚
Can you make a video like this talking about endurance and ultrarunning?
Thank you for your idea, we will keep this in mind! 🙂
Peanut butter sauce recipe?
Great video! BTW the download form on your website for the nutrition guide appears to be broken
Could you please send an email to support@thevegangym.com? We'd be happy to get in touch with you to get this resolved! 🙂
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
Yes but you shouldn't have to adjust the volume too much if I'm understanding you correct.
I'm a brand new subscriber watching from London UK.❤
Welcome, and thank you for the sub! 😊
I want to get enough protein with a 20 to 30% calorie deficit. How do we balance that? Foods with high protein percentage seem to have a lot of volume
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! 🙂
What if you just want to maintain muscle/prevent sarcopenia? How much protein would I need as a 156 lb. woman?
Do you do resistance training now?
@@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
It's worth trying, Good stuff
Glad you enjoyed it! 🙂🌱
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??
since how long you have been eating tofu ? did you experience any sides as many people claim ?
I’ve been eating tofu for about a decade. Check out our latest video, which is all about soy.
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.
I have trouble receiving the e book 😢
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! 🙂
Hey! I have a Fitbit but it is proven thru research to be ineffective and inaccurate at calculating calories lost. How do you calculate that?
Love these super informative videos!
Thank you for watching, David!
Can you share the Thai peanut sauce recipe?
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 (ruclips.net/video/9EGN4od9Zj4/видео.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! 🙂
hey how many grams of tofu did you took?
Wow I really enjoyed that! Thank you! 😁
Glad you enjoyed it! 😄
Hey! I love your videos and I have a question about this video.
Can I use something else instead of avocado ?
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! 😊
Just want to say that this is a great guide video. You explained things fairly well as an overview.
Thank you for the kind words! Glad you enjoyed the video! 🌱😃
This is the best video on the Internet thank you
Thank you so much! 🙂
Is there a recipe for the sauce ❤?
thank you my friend I am simply love this video!!
Thank you for commenting! 😊
Not sure where I went wrong, but I got the same amount of calories with only 40grams of protein
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
@@ricksanchez3675 I thought I was going crazy. And I didn’t think all that missing protein was coming for the sauces either.
Great content and production bro
Thank you!! Glad you're enjoying the content. 😃💚
Great information!
Glad it was helpful, and thanks for watching! 🙂
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! 🙂
@@TheVeganGym Hey man, thank you soo much for replying means alot, can i ask some more questions regarding this topic ?
Thank you for sharing this information
Glad you found it helpful!!
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! 👏
Looks nice can’t wait to try it
Please let us know what you think of it!
bro why are you holding out on us with that peanut sauce recipe 😂 is it a secret???
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! 🙂
“How do you get your proteinnnnn” *as the question echos into non existence*
Do you drink coffee/tea
Yes, sometimes! 🙂💚
Afraid to do high fruit cause I dont want blood sugar issues.
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
Super helpful!!
Glad you found it helpful!
Thank you. very good information
Glad you found the video helpful!! Thanks for watching. 😃💚
I get almost all my soy via edamame and soy curls, as they’re significantly less processed than tofu.
Both are awesome options! 🙂
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
Respectfully, doesn't cooking the vegetable destroy the vitamins and minerals?
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!
@@TheVeganGym interesting. Appreciate the reply.
I must eat 180gr proteins a day but I have hard time to digest it
What can be my main source of protein if I don't consume soy?
Please help 😅
Good question! You have many options! Check out our video on a soy-free meal prep with lots of protein! 😃💚
peanut sauce recipe?
Just mix peanut butter, tamari, veggie broth, sriracha, rice vinegar, & maple syrup, lol
My main concern is: Can I survive with just smoothies? I’m too lazy to cook and I like to take it easy.
You can certainly survive but it would probably be a good idea to throw in some whole foods every once in awhile!
36g protein with tofu but as many calories as a banana
I would need to make a coconut cream curry at least
Thanks!
Thank YOU! 😊
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.
Check out this video: ruclips.net/video/wimw8IYq5hY/видео.htmlsi=zoDRJxABKyuZU1p1
What if you are allergic to anything with soy?
We may be having a soy-free meal prep video coming out soon! Keep your eyes peeled for it. 🙂
Excellent informative video!
Glad it was helpful! 🙂
Thanks for encouraging an ecological diet!!
Thank you! 🙂
Thank you for sharing,btw,are you a vegan as well?
Yes, I am vegan! 🌱
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.
So true!
Amino acids are the building blocks of protein.
Agreed! 🙂
Tofu isn't that a processed compressed soy. That as the main protein source
Good video
isn't tofu bad for men? considering estrogen levels?
We just released a video about this exact topic! 🙂 ruclips.net/video/wimw8IYq5hY/видео.htmlsi=K4EC9ahXKD6-a688
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.
I recommend lentils
Paneer if you can get that where you are lol
Isnt tofu estrogenic due to soy?
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! 🙂
What about the whole "soy has estrogen-type derivatives in it" thing?
Check out our video on the subject! ruclips.net/video/wimw8IYq5hY/видео.htmlsi=sHhq6zKr1Vlwezgf
How do you build lean muscle and cut down on a little body fat at the same time? What is the best way to structure your meals if this is your goal?
Is is true that soybeans increase estrogen?
This is a common misconception that has been debunked! www.ncbi.nlm.nih.gov/pubmed/27886135
eating 4 meals a day is tuff fore me
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 💪🏽💪🏽🏃🏻♀️
Happy to hear you found a meal plan that works for you! 🙂
I really want to get back into exercising etc again...
I keep going like 2 weeks and then stopping for a week 😂
Great video, thanks :)
Motivation can be challenging, best of luck on your journey! 💪
@@TheVeganGym Thank you :)
When I had my trainer, the best I think he could have told me was "do not rely on motivation". Hone in on self discipline. You got this!
But tofu is soya?? Which destroys testosterone?!
Hello time traveller
No
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.
Check out the other videos on our channel for plant-based nutrition help!
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
@@TheVeganGym I appreciate the clarification. Thank you.
But what about losing fat AND building muscle?
Good question! It's certainly possible to do both but it could be easier to break the two phases up. 🙂💪
@@TheVeganGym Thanks for replying! Gonna give the vegan diet another shot with these concepts in mind.
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
Mujhe inglish nahi aati hai brother ❤
Soy increases phytoestrogen levels. Avoiding soy or keeping it to a minimal is important. It also is heavily sprayed and genetically modified.
We just released a video on soy that I think you will find interesting! 🙂 ruclips.net/video/wimw8IYq5hY/видео.html&ab_channel=TheVeganGym
Epic
💪💪💪
I just want to not loose weight I can't stop eating
Try starting by tracking your nutrition!!
❤❤❤
💚💚💚
But what about bioavailability ....and we have eat large portion of vegan/vegetarian food ... as compared to meat and egg eaters...?
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 😮
@@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.
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?
😊🙏👍
🌱🙂
I thought Tofu was horrendous for you?
Check out this recent soy video we published: ruclips.net/video/wimw8IYq5hY/видео.html