Mr.E going Vegan

[garrethdsouza]

There are two types of vit b12 supplements most commonly used for which *doses differ*. They are cyanocobalamin and methylcobalamin. Choose from either of these and stick with evidence based recommendation for doses:

The recommended doses for cyanocobalamin based supplements are here: http://veganhealth.org/articles/dailyrecs
http://www.veganhealth.org/articles/everyvegan
Having a 1000mcg* tablet twice per week is amongst the easiest ways.
Alternatively you could take a single 2500mcg tablet once a week according to Gregger
https://m.youtube.com/watch?v=AvpePfC9hh8
*mcg means microgram


For methylcobalamin the doses are very different;
http://jacknorrisrd.com/what-b12-supple ... ld-i-take/
since its more unstable you require a regular high dose of 1000mcg/day, so a tablet everyday. I haven't seen anywhere of a one week solution for this form so I don't know if that has any basis at all. One wouldn't be required to take this form unless diagnosed with certain conditions as are mentioned in the link and obviously this form would work out to be more expensive.

Have supplements soon after a meal.

Few things you may also want to consider later on:

- Omega 3 epa+dha supplement
http://www.veganhealth.org/articles/omega3
Try having flaxseeds every day for ala omega3. And maybe buy the epa+dha vegan supplement. (Don't buy fish oil)

- vitamin d3/calcium supplement (vegan ones)
If you have fortified plant mylks and calcium rich foods like certain green leafy vegetables (kale, mustard greens, collards, broccoli), and get enough sunshine you'll probably be fine.
Else you can consider a supplement for these.
http://www.veganhealth.org/articles/bhtml

Quite a few vegans wind up with health issues especially mental health issues like depression/anxiety issues because of deficiencies in these things I listed: http://www.theveganrd.com/2012/09/ten-t ... -diet.html

You can consider about these other additions when you've already got the other bases covered I guess.

[brimstoneSalad]

So i went shopping prior to your response. What i got was mushrooms, onion, garlic and in some olive oil with some pesto. I put it in the oven. And it was amazing. Better than rips

Nice!

Mushrooms are good. They're high in protein per calorie. However, they're kind of "spongy" and not really dense, so you have to eat a lot of them.
Although mushrooms are good for you, and have a lot of protein, I didn't recommend them because of the high cost of actually keeping full on mushrooms.

But if you have a good source of cheap ones, or you like them a lot and the expense isn't a problem, go for it.
Although try to keep the added oil to a minimum (oil contains no protein)
Onions, garlic, salt, spice -- these are all great ways to flavor without reducing protein content per calorie.
Oil is ideally something you just use a few drops of to keep them from sticking to the pan.

As an example of a mushroom diet:

100 grams of shiitake (one of the best types) have 2.2 grams of protein.

I'm going to guess here that you're something like 200 lb muscular guy?
Most science based suggestions range around 0.7 grams of protein per day per pound of boy weight.
0.82g is a "safe" margin.

• There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle. This already includes a very safe mark-up. There hasn’t been any recorded advantage of consuming more than 0.64g/lb. The only exceptions to this rule could be individuals with extraordinarily high anabolic hormone levels.

http://bayesianbodybuilding.com/the-myt ... ybuilders/

So. multiply 0.82 by your weight.

If you weigh 200 lb, that would be 164 g of protein.
That's pretty easy to get as long as you avoid starchy foods like carrots and sweet fruits, and don't eat too many grains or too much added oil.

If we're talking mushrooms, that's 7.5 kg of shiitake though. I love mushrooms, and I could probably eat that much in a day, although it's pushing it.

With lentils, you only need about 2kg of food to get all the protein you could need. A lot easier to eat.


Mushrooms are definitely a great thing to add to the menu, particularly if you like eating a lot of them.

[brimstoneSalad]

Alternatively you could take a single 2500mcg tablet once a week according to Gregger

This.

Only smokers or people who eat too much cyanide need methylcobalamin (like, people who are eating Cassava all of the time).

Once a week, 2500mcg, is a great recommendation, and easy.

[miniboes]

Once you find a way of eating you enjoy, I would recommend just inserting what you eat on a day to a diet measurement service like cronometer.com to see if you're getting all the nutrients you need. You don't need to do this daily, just once.

[garrethdsouza]

I'd encourage you to check out the site nutritionfacts.org

Some more food options, the best ones given here:

Fruits: http://nutritionfacts.org/video/which-f ... er-better/
http://nutritionfacts.org/topics/fruit/page/1/

Nuts: http://nutritionfacts.org/video/the-best-nut-2/

Antioxidants: http://nutritionfacts.org/video/better- ... i-berries/

Cheapest healthy food: https://m.youtube.com/watch?v=-jd5ysh_k6YY

Foods to avoid:
foods high in saturated fat like coconut oil/palm oil/ hydrogenated vegetable oil
Refined grains like white rice (whole grains like black/red rice are great)
Refined grain flour/breads from such flour
Chemical soy sauce (natural fermented soy sauce is fine)

[brimstoneSalad]

I'd encourage you to check out the site nutritionfacts.org

Some more food options, the best ones given here:

Don't forget, he's trying to build and maintain a very large muscle mass. Some foods which are excellent for normal people may cause him to lose mass.

I've tried to recommend foods with a high protein to calorie ratio for him so he can hit his body building protein needs easily without worrying about limiting or measuring amounts of low protein foods and figuring out ratios.

[Mr_E]

I'd encourage you to check out the site nutritionfacts.org

Some more food options, the best ones given here:

Don't forget, he's trying to build and maintain a very large muscle mass. Some foods which are excellent for normal people may cause him to lose mass.

.

Yea. i know that i said that. But i realise that maybe i ought to take a more casual approach and just learn to appreciate a vegan diet to begin with. And i did gain some weight over the last period of time. So id be happy just getting rid of that to begin with.

But once i want to rebuild i will use the tips provided for me. No doubt.

[garrethdsouza]

I'd encourage you to check out the site nutritionfacts.org

Some more food options, the best ones given here:

Don't forget, he's trying to build and maintain a very large muscle mass. Some foods which are excellent for normal people may cause him to lose mass.

I've tried to recommend foods with a high protein to calorie ratio for him so he can hit his body building protein needs easily without worrying about limiting or measuring amounts of low protein foods and figuring out ratios.

IMO it makes more sense to recommend sources that are higher in terms of protein/gram instead of protein/calorie. Because some foods are low in calories, one would have to eat a lot of those foods to get the required amount of protein.

Protein needs are fairly easy to meet, the rda is about 1g/kg bodyweight
(see table1). http://veganhealth.org/articles/protein#table1

Good sources of protein/gram, see table2
https://www.vrg.org/nutrition/protein.php
The densest sources are mostly beans; while green leafies are great in other aspects and should be part of the diet, they aren't the densest source of protein.

Eg: a single cup of soybeans provides as much protein as 6 cups of spinach. For a person weighing 90kg, less than 3 cups of cooked soybeans provides the entire protein RDA while you'd need 18 cups of spinach to reach the same. So I'd say focus on the beans and lentils for protein.

[Mr_E]

is it okay for me to frequently use the Green pesto that i bought? it is a high quality 26 dollars pr 50 CL pesto. Not synthetic at all.

[miniboes]

is it okay for me to frequently use the Green pesto that i bought? it is a high quality 26 dollars pr 50 CL pesto. Not synthetic at all.

What are the ingredients?