I am at an unpleasant point in my life in which I can't barely complete a single workout session without experiencing a full blown panic attack or being at the verge of one. Sometimes I can push through it (which is dreadful, but we do what we got to do). Sometimes, I give in and give up.

Not sure whom this post is to. I welcome any advice, but I suppose I am also just venting. I assume I can't be the only one suffering from something similar.

Male, late 30s, vegan for 13 years, above average health-wise (mental health aside). Being working out regularly for 18 months, though I have always been more or less active since my early 20s.

I do go to a therapist. I am taking my second SSRI (Prozac, was on Lexapro before). Can't say it is helping much. Therapy is without a doubt better than not, but it takes a while to see results, I know it.

I do understand Panic Disorder. It runs in my family. It should be - or at least I try to think is is - just a dramatic overreaction, nothing else. It is just a little drama. Nevertheless, every time after a few sets, heart rate goes up, blood pressure goes up, hyperventilation kicks in, and we are in for a world of irrational fear and suffering.

I've even questioned my vegan diet, though blood work says it is fine. Been to four doctors who have also said veganism is fine. Thankfully.

I still try to hit the gym 2-3 times a week at a minimum. I know in the end it is better to suffer the panic through than not. Still, I would like a word of advice, if anyone can give one. Thanks.

Just a quick heads-up. I've been vegan for 5 years, healthier than ever, and doing DIY weight lifting for 3 years with great results (at least for me) I eat a lot of soy and peanuts and not planning to stop doing it. 100-120g of protein daily, mostly from isolated soy protein, tvp, tofu, gluten, lupini beans, edamame, beans, peanut butter. But 2 months ago I decided to lower salt intake (like 1-2grs per day max) and I started feeling weird, sleep badly, agitated easily and with a strange throat feeling, it appears to be a goiter. I was taking a multivitamin daily that has iodine but apparently it was not a sufficient amount, as I only get it from iodized salt and had the not great idea of reduce it (I don't eat seaweed on my diet) My thyroid blood tests are all normal, but I imagine that if I don't asume enough iodine it could quickly escalate to an hypothyroidism. So, eat your salt, check your thyroid health, eat seaweed, or supplement a low dose of iodine (as an excess can cause problems too) if you are a soy eater, especially if you are a woman (my husband eats exactly the same as me and he is perfect, the only difference is I do more cardio)

Stay healthy on the soy path!

This is not medical advice, but medical/nutricional insights would be great, as doctors tend to ignore iodine deficiency.

Please share your favorite seitan recipes!

+140lb ORM dip

This journey really is all about progress, not perfection. It's about making the consistent effort each and every day to do a little bit better. To be a little more conscious of your eating, of your training and your habits. We don't reach our goals by accident, it is the things we do daily on a micro level that will equate to the progress we make on a macro level.

Simply to say, trust the process, trust your purpose and take it one day at a time!🌱💪 Progress is always > Perfection 🙌

Going to be traveling for the next 2 weeks and I won't have access to a gym. What's the worst that could happen? I know I'll be less fit when I get back but how by how much? I currently workout 4x weekly. I'll be taking creatine while traveling.

I want to maintain as much as possible. Will eating adequate protein help? Walking more? Idk. Kind of stuck

How does it compare to brands like Sunwarrior and ProMix?

I wish I had discovered simple protein powders years ago. The only ingredient in these are [pea, sunflower, hemp seed…] protein powder. No gums, sweeteners, or other processed stuff. I get the rest of my nutrients through the foods I eat, including the fruits and veggies I blend the protein powders with. My digestion and other downstream activities are SO MUCH better on this stuff than the more common alternatives.

There are plenty of brands out there doing this, not just those in this photo.

Sharing with the hope that this info will help others out!

I’m a chef and nutritionist and I have a new client who is a professional kick boxer. Because of his high activity level and strength goals, I’m here asking for favorite meal prep recipes. He is not vegan, but I prefer to offer at least some plant-based days if possible.

I’m usually the one agreeing that “high protein diets” are some boogeyman. But in this case I’m curious how you would reach at least 150g of protein in a day in 2800 calories for a cut.

Big caveat is that I am gluten free, so I can’t cook with seitan because I don’t want to handle it or contaminate my kitchen (though I suppose I could buy premade seitan to include for a sandwich or something).

Also, this is meal prep, so things should be good for reheating.

For Breakfast: Orgain Sport Protein Powder (30g) Soy Isolate (10g) Sometimes a Banana Life extension multivitamin

Lunch: Half a block of tofu 10g protein Collagen mixed with water

---Hit gym---

Dinner: Orgain Sport Protein Powder (30g) Soy Isolate (10g) Sometimes a Banana Life extension multivitamin

This is my diet from Monday to Friday, while on the weekends I eat out

(Pizza, chinese food, indian food, sandwiches/burgers, sometimes I make chilli...)

Also Im 5'11" and weight 158 at the moment.

I just struggle with finding the time and motivation to really cook

And yes I am aware that i might be eating under 1000 calories a day

I go to the gym for 2h three to 4 times a week, no cardio, just weight training

Would anyone have any recipes they would like to share about soy protein isolate protein shakes? I have recently ordered some to boost my protein intake a bit. So after looking up on google about recipes using soy protein isolate, it's just filled with the "negative side effects of soy protein isolate" from years ago when I would just like the recipes.

Thank you and have a wonderful day!

I don't just mean taking rest days week to week. I mean periodically stopping exercise completely for a while to let your system reset.

I take a lot of inspiration from Dexter Jackson on this. The bodybuilder with pretty much objectivly the most longevity of anyone to ever do it. Competitive at the oldest age. And able to stay injury free and healthy after retirement. A lot of this had to do with him generally doing a much less intense, less free weight heavy, lighter training style. But critically, he would take an entire month completely off every year. No lifting. No cardio. Nothing. Just lots of rest.

You see, your muscles have a much stronger blood supply than your ligaments and tendons. This means they can adapt and repair much, much faster. You damage your muscle training and it will be fully repaired and back stronger in a week. The same micro tears and what not in your connective tissue take exponentially longer to heal.

This is part of why (particularly when people are on gear but this applies for natties too) injuries often occur after a period of significant progression. Your muscles have just become much stronger. But your tendons haven't caught up yet. Making a tendon tear much more likely.

I try to pay attention to how my body is feeling and doing, and especially, how quickly I'm progressing. And whenever I'm lucky enough to experince a period of significant progression (I add a bunch of weight to my lifts or put on a significant amount of tissue) even if i feel great physically, ill take a week off to reset. Ill also do this if i am simply feeling beat up and need some recovery time. I take a week completely off lifting probably on average about every month and a half to two months.

I really think this practice is a critical part of why I've been able to consistently make progress long term while also remaining injury free. Especially training as hard and as heavy as I do. Every time I start approaching risky territory where an injury could occur. I step back, reset, and reproach.

So yeah I just wanted to give my two cents and help educate for people who might be interested in incorporating this into their programs. Hope you all are doing well!

I have joined Gym recently and decided to take soya chunk 40-50 grams daily for the protein intake. Being somẹone who doesnt know cooking much, which is ẹasy and fast way to cook soya chunks in tasty way so that I can tolerate soya chunks. Lookẹd into youtube and they look bit complicated. Those who have good experience in this, please suggest or share the video that will be helpful for me.

I LOVE chickpeas, and they were the bean of choice for me for a few years, but they made me constipated asf What are the closest beans to them in taste and texture?

Hey r/veganfitness community,

I’m back with a quick update on the Functional Fitness Exercise Database – it is a free resource to help keep your strength training exercises organized and quickly accessed in an easy-to-use spreadsheet for your workouts (https://www.reddit.com/r/personaltraining/s/cvI4jUYMcv). I am constantly updating the database with new equipment, exercises, and search filters - so I wanted to share a quick summary of the new additions for December.

The highlight of this update is adding a new continuous or alternating legs search filter, 70 new russian step up variations and 50 new forward lunge variations. A full breakdown of all the updates in version 2.3 is listed below, as well as the download link to get your updated copy of the database.

More about the exercise database:

It is time consuming to sift through all the exercise information available on the internet (multiple exercise databases, YouTube videos, fitness pages/social media), so I made this to have all of the data in one spreadsheet that can be quickly filtered for your exercise search. The database has more than 25 search filters available for over 2900 + exercises - allowing you to find the information you need in seconds when designing fitness programs or learning new movement patterns.

The fitness library also includes exercises using the barbell, trap bar, dumbbells, kettlebells, gymnastics rings, parallette bars, calisthenics, clubbells, indian clubs, maces, the bulgarian bag, the heavy sandbag, the tire, the landmine attachment, suspension trainer, sliders and other functional equipment that you may not have used for your current workouts. All exercises requiring you to move, stabilize, and develop functional and pain free strength.

In this version 2.3 update, I have added the following to the exercise database:

• Added a new continuous or alternating legs filter
• Added 70 new russian step up variations.
• Added 50 new forward lunge variations.
• Added 30 new step up variations
• Added 13 new kettlebell dead clean variations
• Added 10 new dumbbell exercises.
• Added 7 new macebell exercises
• Added 3 other kettlebell exercises.
• Added 15 other miscellaneous exercises.
• Changed thruster variations to a quadriceps exercise – as quads are the larger, more dominant muscle.
• Removed “box” from step up variations in the name description. You might use a bench, step, or other platform as well.

Enjoy the updated exercise database and feel free to follow along on twitter to stay up to date with the latest version (https://twitter.com/strength2o).

YouTube Tutorial Video:

https://youtu.be/9jW0il570Wg?si=DqA-i5hoko3sCSPz

Download Free Copy MS Excel / Google Sheets (best viewed on tablet/laptop or PC):

https://strengthtoovercome.com/functional-fitness-exercise-database

I am 17F. I began to workout 4x weekly in September. I've been eating a lot of protein (75-85g), tracking calories, and have recently begun taking creatine. When I began this journey, it was not to gain/lose weight, it was to feel fit and confident and gain muscle.

I was 117lbs when I began working out. I am now 123lbs. I am also 5'9 and I've always been skinny, so it's nothing to worry about. After working so hard for my strength and body, I see results mostly in my arms. I want to also see my abs a bit more honestly. I can only see the top 2 right now.

I eat about 1300-1500 cals a day. If I were to go lower, say sticking to 1300 maximum, would this ruin gains or harm me in any way? Cutting is very normalized in the fitness community, and I can never tell when it's okay vs not. This would be a slight "cut", and would be an attempt to lower my body fat. I think all the weight I've gained has gone to my muscle mass, as I've literally never gained weight this quickly.

Hi gang,

I started working with an Amazing vegan trainer a few weeks ago.

I am STRUGGLING To meet my macros with out going over in calories...it's really stressing me out figuring out how to do this.

Can anyone recommend any websites or apps or anything that can help me figure out meals/smoothies?

I use MyFitnessPal with my trainer...it's great at logging food but so far I see nothing where it can recommend me foods to meet my goals for the rest of the day.

I need 3041 calories, 335g carbs, 101g fat, 198g protein in case anyone was interested.

I’ve recently started reducing drinking from just socially to none at all. Curious where others in this community stand with it.

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