First time cycling 100+km, didn't stop for breaks. Could've been a little faster, but flew down a mountainbike path with my 25mm tires 😆 A year ago I would never think this was possible! Blurred my house for obvious reasons.

First pic is technically from January 2022, second pic from the other day, so June 2023. I only started going to the gym in May of 2022 though, so this is pretty much exactly one year of progress! No pump, just awesome lighting and some flexing in the second pic, and pretty poor lighting in the first pic, so not sure how comparable these really are. Still happy with my progress though! :)

Does anyone use pre-workout here and is there any ingredients I should be avoiding that aren’t vegan.

I keep seeing Instagram ads for Green Bites cookies (https://greenbitesgo.com). The calorie:protein ration is 10:1, which is pretty good for a protein bar.

I’ll probably bite the bullet and try them myself bc I’m interested in them but wanted to see if anyone has tried them and think they’re any good. TIA!

Hello everyone,

I am looking for an IPF-certified training belt with a buckle system similar to the SBD weightlifting belt. I have already checked strengthshop.ch without success, as all the options were unfortunately sold out. Does anyone know of a vegan alternative? Price is not a concern as long as it can be delivered to Switzerland!

Thank you.

Figured out that beans and lentils are giving me stomach issues

So far I've swapped out the beans in my meal prep for tofu and quinoa. I'm eating this everyday aswell as soy milk in my oats every morning.. little bit worried I'm consuming too much soy

I'm trying to be as healthy as possible and avoid processed foods and mock meats, so besides soy based proteins and beans.. any suggestions what other healthy sources of protein I can use? high calorie would also be ideal as I'm bulking atm

Interested in hearing what you guys are eating

There are plenty of healthy carb sources to lose weight.

What is a good whole food choice for someone who struggles to keep weight on?

Thanks!

What I asked:

Create a detailed diet and workout plan to get started lifting weights and gaining muscle. I'm currently 64kgs and 169 cms tall. I have 18% body fat right now and 30kg skeletal muscle. I'd like to gain muscle while maintaining my body fat. I workout twice a week already with Orange Theory fitness. Tailor the plan to a vegan diet and for someone who is just starting with weight training.

Here is the response:

Certainly! Here's a refined plan specifically tailored for a vegan diet and for someone who is new to lifting weights:

Diet Plan:

1. Protein sources: Include plant-based protein sources such as tofu, tempeh, legumes (beans, lentils, chickpeas), seitan, edamame, quinoa, and hemp seeds. These will provide you with the necessary amino acids for muscle growth.

2. Carbohydrates: Opt for complex carbohydrates like whole grains (oats, brown rice, quinoa, whole wheat bread), fruits, and vegetables. They will provide sustained energy for your workouts and aid in recovery.

3. Healthy fats: Consume sources like avocados, nuts, seeds (chia, flax, pumpkin), olive oil, and coconut oil. These provide essential fatty acids and support hormone production.

4. Calcium and iron: Pay attention to these micronutrients commonly found in animal products. Include fortified plant-based milk, tofu, tempeh, dark leafy greens (kale, spinach), legumes, nuts, and seeds to meet your calcium and iron needs.

5. Vitamin B12: As a vegan, it's important to supplement with vitamin B12, either through fortified foods or as a standalone supplement, as this nutrient is mainly found in animal-based products.

Workout Plan:

1. Start with full-body workouts: As a beginner, focus on full-body workouts two to three times per week. Incorporate compound exercises that target multiple muscle groups simultaneously. Examples include squats, lunges, deadlifts, push-ups, bent-over rows, and overhead presses.

2. Proper form and technique: Prioritize learning and maintaining proper form and technique for each exercise. This will help prevent injuries and ensure you're effectively targeting the intended muscles.

3. Gradual progression: Begin with lighter weights and gradually increase the resistance as you gain strength and confidence. Aim to perform 8-12 reps per set, focusing on challenging yourself while maintaining good form.

4. Rest periods: Take adequate rest between sets, typically around 1-2 minutes, to allow your muscles to recover and regain energy.

5. Warm-up and cool-down: Always start your workout with a warm-up consisting of dynamic stretches or light cardio exercises to prepare your muscles for the upcoming activity. After your workout, cool down with static stretches to promote flexibility and prevent muscle soreness.

6. Consistency is key: Stick to your workout routine consistently, ensuring you're getting at least two to three sessions per week. This will help you progress and see improvements in strength and muscle growth over time.

Remember to listen to your body, stay hydrated, and get enough rest and recovery. If possible, consider consulting with a certified fitness trainer who has experience working with vegan clients. They can provide additional guidance and help tailor the plan to your specific needs and goals.

Hey everyone I’ve been following Coolcicada’s PPL 6x day routine for almost a year now.

I’ve seen great results, lifts continuing to go up - HOWEVER, I am stalling on bench press The program has me doing 3x5, and moving up 2.5kg once reps are completed. This was working wonders early on, now it seems to be coming to a halt.

My question is - am i able to change that one lift to a different format? Maybe following 5/3/1 for example.

Any feedback would be greatly appreciated!!!

Hey, fellow veggie enthusiasts! Today, I want to share an anecdotal story that perfectly captures the struggles and triumphs of one of my incredible clients, Joe and Emily. Brace yourselves for a heartwarming tale of delicious and quick vegan dinners for busy weeknights! Trust me, you won't want to miss this!

Picture this: Joe and Emily, a delightful couple in their early thirties, have been married for six years. They lead busy lives, juggling demanding careers and trying to maintain a healthy work-life balance. With such hectic schedules, finding time to prepare nourishing vegan meals was becoming a real challenge for them. They found themselves stuck in a repetitive loop of takeout and processed convenience foods.

But one fine day, Joe stumbled upon my YouTube channel, Vegan on a Budget, and saw my video titled "Quick and Simple Vegan Dinners for Busy Weeknights." Intrigued and desperate for a solution, he excitedly shared the video with Emily, and they decided to embark on a culinary adventure together.

Inspired by the tantalizing recipes and easy-to-follow instructions, Joe and Emily began experimenting with quick and simple vegan dinners. They realized that planning their meals in advance and prepping ingredients on the weekends made a significant difference in their weeknight cooking routine. They started enjoying the process of preparing their own meals and discovered that it was a wonderful way to bond after long and tiring days.

Through trial and error, they found their favorite go-to recipes. From mouthwatering one-pot curries to flavorful stir-fries and nourishing Buddha bowls, Joe and Emily's dinner table became a colorful and vibrant celebration of plant-based goodness. They discovered new ingredients and techniques that made their meals not only fast but also incredibly satisfying.

Their friends and family were astounded by the transformation in their eating habits. Everyone marveled at the delicious aromas wafting from their kitchen and couldn't believe that such amazing meals could be whipped up in a flash. Joe and Emily's new-found passion for vegan cooking even inspired some of their loved ones to give plant-based eating a try.

TL;DR: Joe and Emily, a busy married couple, struggled to find time to prepare healthy vegan meals. Upon discovering my YouTube video on quick and simple vegan dinners for busy weeknights, they started planning meals in advance and prepping ingredients on weekends. Their experimentation with various recipes led to a colorful and vibrant dinner table, impressing their friends and family. Their newfound passion for vegan cooking inspired others to give it a try too!

And there you have it, folks! Joe and Emily's story is a testament to the transformative power of simple and quick vegan dinners, even for the busiest of people. If you're craving more tasty and budget-friendly vegan recipes, head over to my YouTube channel, Vegan on a Budget, and check out my video on "Quick and Simple Vegan Dinners for Busy Weeknights." Trust me, your taste buds will thank you!

Hey, fellow plant-powered peeps! Today, I want to share a heartwarming story about a couple who transformed their lives through a vegan diet. Meet Jane and Mike, a dynamic duo who found love, health, and happiness in their journey toward a compassionate lifestyle. Get ready to be inspired by their incredible transformation and discover the 9 key ways they stayed healthy as vegans!"

Once upon a time, in a bustling city, Jane and Mike crossed paths at a local farmers' market. Both were in their late 30s, and they were looking for something more in life, something that aligned with their values and enhanced their overall well-being. Little did they know that their chance encounter would set them on an amazing path toward a vegan lifestyle.

Jane had always been conscious of her health, while Mike was open to trying new things. They quickly struck up a conversation, and their shared interest in sustainable living ignited a spark between them. As they got to know each other, Jane introduced Mike to the wonders of veganism, explaining how it aligned with their ethical beliefs and offered numerous health benefits.

Eager to embark on this journey together, Jane and Mike decided to give veganism a try. They immersed themselves in learning about plant-based nutrition and discovered new and exciting ways to prepare delicious, nourishing meals. They found that a vegan diet not only satisfied their taste buds but also provided them with ample energy to tackle their busy lives.

Over time, Jane and Mike experienced remarkable changes. Jane, who had struggled with weight issues, saw the pounds melt away, and her skin began to glow. Mike, who had suffered from digestive troubles, noticed a significant improvement in his gut health. Their relationship grew stronger as they supported each other on this transformative path, discovering new recipes, exploring vegan restaurants, and swapping success stories.

Jane and Mike's key to staying healthy as vegans were to prioritize whole foods. They filled their plates with colorful fruits, vegetables, whole grains, and legumes, ensuring they received a wide range of nutrients. They also paid attention to their protein intake, incorporating plant-based sources like tofu, tempeh, lentils, and quinoa into their meals.

To stay on track, Jane and Mike always prepared meals together, making it a fun and bonding experience. They found creative ways to organize their favorite dishes, experimenting with plant-based substitutes that satisfied their cravings without compromising their health. They also stocked their pantry with nutritious snacks, such as raw nuts, seeds, and homemade energy bars, which kept them fueled throughout the day.

Additionally, Jane and Mike made sure to supplement their diet with vitamin B12, which is essential for vegans. They consulted with a registered dietitian to ensure they met their nutritional needs and discovered valuable resources online, including blogs, podcasts, and YouTube channels that provided guidance and inspiration on their vegan journey.

Now, after three years of marriage, Jane and Mike continue to thrive as vegans. They've never felt better, and their love for each other has only grown stronger. They've become advocates for the vegan lifestyle, sharing their experiences and helping others embrace a healthier, cruelty-free way of living.

TL;DR: Jane and Mike's love story blossomed as they embarked on a vegan journey together. Through whole foods, creative meal preparation, and supplementation, they experienced weight loss, improved health, and a strengthened bond. Three years later, they continue to thrive as vegans and inspire others to adopt a compassionate and healthy lifestyle. If you want to learn more about staying healthy as a vegan, check out my YouTube video: "9 ways to stay HEALTHY as a VEGAN" on my channel Vegan on a Budget.

Hi, I would like to share my regular exercise routine.

Hopefully, you can suggest how to make it more effective?

I am 40, male, 140 lbs, 5'7", no health issues.

• I start by fasting in the morning, so no breakfast or lunch, only water and herbal tea.

• Then at 12:30pm, I go to the weightroom. I workout for 45min, quick, high intensity, 3 sets per exercise, 6 reps per set. And I always increase the weights by small increments each workout. In no particular order, I often do chest press, seated row, pulldown, pullups, shoulder press (also back shoulder) deadlift, shrugs, side bends and squats. I keep the routine diversified and varied. I go 3x per week, MWF. I am trying to build muscle.

• Then I do cardio post-workout for 30min, I burn about 300 calories on the elliptical machine. I don't normally sweat much, but I do when my heartrate peaks at 160. Averages 150.

• Then I go into the steamroom. It is 80C. I spend 10-15min, and take 5-10min breaks in between, I follow my heartrate. Overall, I spend 45min in the steamroom. I follow a very slow nasal style of breathing.

• After steam, I take 2 scoops of 85% unflavoured vegan protein powder (not isolate) with water.

• Then I go to yin yoga (low intensity stretching yoga).

• Then I break my fast with a large, healthy dinner (with my own raw garden veggies).

• A few hours later, I go to uninterrupted sleep.

So here I am, working out in my work boots in a hotel because I forgot my sneakers, haha.

To those of you who travel a lot, especially for work, how do you take care of your health? More so, do you meet other healthy vegans? Have you entered a local community? How?