5000 calorie vegan diet .. tips please

Ben171

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Hi everyone,

I've been bodybuilding/weightlifting for around 7 years and went vegan 2 years but have lost size/weight since going vegan. I have recently upped my calories to around 4800-5000 which has upped my weight by a couple of kilos. I have alot of issues with flatulence since a stomach operation I had so alot of carbs and legumes are off the diet until I get my digestion perfect again.
Does anyone have any tips to easy consume 5000 calories as a vegan bodybuilder without loads and loads of carbs. And also doesn't cost **** loads because nuts are quite expensive. Any replies would be much appreciated!
Thanks
 

Veganite

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Hi Ben, and welcome to the forum.

I am not overly familiar with all of these guys, but hopefully their YouTube channels will give some insight into your needs.

https://www.youtube.com/channel/UC2ycqdFV0EmY5LmfM9mWkQg

https://www.youtube.com/user/TheQuestForFitness

https://www.youtube.com/channel/UC2ZWX3GJfAIeRFWN91t09ww

https://www.youtube.com/channel/UCWdjaK6ZvZNt5CCFJZ2nvFg

And lastly, this dude is huge. If Patrik Baboumian can get this big, and this strong, eating plants, he might be worth looking into.

 

Lou

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I don't think you can do it without loads of carbs in a healthy way.

its either carbs, or fats, or protein.

and loads of fat is never going to be healthy. I suppose some of the adverse effects of loads of fat will be mitigated by a very high level of exercise but ...

Of course, as a bodybuilder, you will want to eat a lot of protein. But as a vegan.... well, most vegetables max out at about 20% protein. Even tofu maxes out at around 20%. Peanut butter is less than 20% too.

I think for bodybuilders to get the protein they want, and that a vegan diet is probably going to be less than 20% protein, the obvious solution is to eat a lot of calories. I guess you have figured that out. But if you are going to eat all those calories you are going to get fat if you don't exercise your A$$ off.

A lot of the raw food vegans eat 5000 calories. The only get about 10% protein in their diets. They don't get fat because they exercise a lot. Freelee was one of the most famous raw food vegans, she was an aerobics instructor and an avid cyclist.

Athletes usually shoot for 20 - 30% protein. Vegans usually get between 10 and 20. And most doctors recommend keeping your fat content below 30%. Vegan doctors tend to recommend below 20%. and maybe the most commonly recommended diet is the 60-20-20. At 5000 calories that works out to be about 750 grams of calories of carbs a day. Which is a lot. but it also works out to be 250 grams of protein a lot. which is A LOT.

Maybe my best advice is just to cut back on the amount of food until you get your "digestion perfect". Maybe you will lose some muscle mass, but if you keep your body fat percentage low - you will still look good. Less Hulk-like more Deadpool. :)
 

ski

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id look at vegan gains videos he has videos on what he eats in a day which i think was about 4.4k so just increase the food to meet calorie goal
 

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