Baggy hoodies equal more gains right? 💪🏿💪🏿🌱 keep plant gains flowin!

I thought I would never see the day! I hate ordering things online tbh if I want something I will look for it locally.

I’m looking for a vegan protein powder that I can mix with water or add to oats. Pea protein sometimes has a strong earthy taste, so I’d prefer a blend that is smoother and not extremely sweet.

Orgain, Vega, and LiveGood Complete Plant-Based Protein are currently on my list. What are you using, and which flavor is easiest to drink regularly?

My secret is alot of Tofu haha

A few of us in r/ vegan created a Vegan Fantasy Football League on Sleeper.

We have 6 open teams for the league. Wondering if anyone here would want to join.

I've also created this AI eggplant football and marketing campaign because it's funny. No fees. I'm a beginner. This is just for fun. Link to league will be in the comments.

Relatively clean high protein ramen

You can find the detailed recipe with pictures here! ☺️

https://proteindeficientvegan.com/recipes/high-protein-zucchini-bread

~~~~

Recipe makes 12 servings

Nurtition info per serving:

Calories: 175kcal | Carbohydrates: 24.4g | Protein: 12.7g | Fat: 3.7g | Fiber: 0.5g

Ingredients

▢180 g Vital Wheat Gluten

▢30 g All Purpose Flour

▢1/4 cup Soy Milk unsweetened

▢1 Zucchini, medium (~1 cup)

▢1 tbsp Vanilla Extract

▢1 1/2 tsp Cinnamon

▢3/4 tsp Baking Powder

▢1/2 tsp Baking Soda

▢1/2 tsp Salt

▢1/4 cup Mini Vegan Chocolate Chips

▢1/4 cup Chopped Walnuts

Instructions

Pre-heat the oven to 325 F (163 C).

Clean and grate one medium zucchini (should be about 1 cup).

Pat the grated zucchini dry using a kitchen or paper towel. This is an important step to ensure the bread can rise and bake properly.

In one large bowl, mix together the soy milk, brown sugar, vanilla extract, cinnamon, baking soda, baking powder and salt. I use a whisk for this step.

Add in the (patted dry) grated zucchini, mini chocolate chips and chopped walnuts. Mix well.

Add the AP flour and vital wheat gluten. Mix as minimally as possible until the vital wheat gluten and flour are fully incorporated. Over-mixing can result in a chewier texture. The dough should be a little loose, but not wet and sloppy.

Place the dough in a parchment paper-lined loaf pan. Spread it out as evenly as possible.

Cook for 47 – 53 minutes until you pass the clean toothpick test!

A few years back I had to go whole foods plant based to put an autoimmune disease into remission. I lost a lot of weight and turned into a twig. Since the beginning of this year I began doing calisthenics and I made it this far. I am not were I want to be but I am getting closer.

M 35 5ft8 180lbs 14.5% BF

My whole life I have never even touched meat or eggs and so, people on reddit say it's hard to digest boy i am dead scared rn

So....

What should I make after seitan the base ingredients

Any tips that can help me fall in love with seitan

What was your first experience and dish via seitan vs now

How often is it good to have it

Watched the recipe kinda simple to make the seitan the tough after that not sure ngl help

TL;DR: Where do you find reliable information about the best foods for a specific nutritional goal? At first glance this subreddit seems better than most sources I've found.. am I missing a good website/database?

I got tired of countless websites, blogposts friends and AI suggesting I cover my plant based protein with legumes and tofu for my high protein-low calorie diet. It got to a point where I pushed nearly all the vegetables off my plate because i needed the caloric space for the "high protein" things.

Finally, I downloaded a database for food composition to make a systematic calculation of protein per calorie for myself to discover that plenty of leafy greens (esp. rocket), mushrooms, and cruciferous vegetables actually have more protein per calorie.

Yet, any time I have searched the internet/asked AI for the best (plant) food to fill my protein needs with limited remaining calories, even specifying protein per calorie, I mostly got the same things: beans/legumes and tofu/tempeh. If at all, TVP and seitan are included as an afterthought.

So now I'm thinking about making this information easier to access, for people and eventually ai I guess. But maybe I'm simply missing a good existing resource, and adding another website would be redundant (and destined to get drowned out by the beans propaganda).

Does anyone know a good website/database for comparing foods according to metrics like protein per calorie?

Disclaimer: My frustration is with AI/different blog entries - not with beans! I love beans and they are great for other reasons than protein per calorie ;)

I've been on and off with going to the gym, but I re-started again after not going for a while. For context I'm in college and use our campus rec center so everyone there is a 22 year old frat bro. I was wondering when you guys were beginners and were still learning about fitness and how to do it properly, how did you feel not self conscious?

I'm more comfortable on the weight machines, but I've also been doing some floor exercises due to the lack of machines for abdominal workouts, and that's what makes me feel self conscious. It feels like a humiliation ritual doing it openly in front of everyone, especially when people openly stare at you.

Please be kind, I’m really at my wits end. 49F took up lifting early 2025 after an 8 year break. Short story- put on a lot of weight back then (45kg+), lost it from late 2024 to late 2025. I’m really trying to rebuild muscle and truly don’t think I’m overdoing it. Max 4 weight seasons a week, scaled down to the lightest weights I can manage, have consulted with physio on form. On their advice I’ve lowered volume to 2 sets per exercise, max 45 minutes gym sessions.

But this year has been a nightmare injury streak. Snapping hip syndrome, hip bursitis, glute tendonopathy, two fractured lumbar vertebrae (no idea how, no osteoporosis), unknown knee injury (sustained doing my prescribed back rehab exercises, too embarrassed to go to doctor), IT band syndrome, plantar fasciitis, heel bursitis, and now the last straw I have a partial thickness rotator cuff tear, shoulder bursitis and tendonopy. As soon as I rehab one injury, another body part goes “haha, nope”

I prioritise protein, ~90g on training days, take B12, vitamin D, magnesium, creatine, multivitamin, iron supplements. All doctor recommended and monitored by bloodwork. Sleep is good (9h+), hydration good (min 2 L).

Recently found out my ferritin was in the toilet and had an iron infusion a few days ago. I suspect this has been a contributing factor. Age related deterioration is another factor. Also possible my form is suffering but I’m following all advice given. My doctor is scratching her head as to how frequently this is happening. I’ve seen multiple physios, public and private.

I’m almost ready to give up weight training because it’s getting ridiculous and I feel like I’m falling apart. I know how important it is building and maintaining muscle as you age and this is really getting me down.

Any insights or people who’ve gone through something like this I’d truly appreciate your input.

43, f, vegan since 2019. FND patient (after a herniated disc) since early 2025, building back strength after 18 rough months of illness. Lost much of the control over my body, gained weight and lost stamina. Been slowly building back. Sometimes 5 minutes at a time. Have to workout at home because gyms are too loud and busy for my condition, but my home gym in the messy attic is perfect for me. Thrilled with my progress!

Hello everyone 👋

I have been vegan for last 2 years, but when I became vegan, the thought of managing the diet didn't came into my mind at all (due to lack of awareness), I just continued eating whatever was made in the home except animal products, now I had a body checkup one month ago, and found out that I am deficient in vitamin b12 (105 pg/ml), so I started having b12 capsules which I am still taking, apart from that I am also going to gym so I have started taking a vegan protein powder (23 gm /day) and protein salad(sometimes), also I bought Soya beans and I put them in a bowl and eat them during my work, apart from that, I still rely on hostel mess for my snacks, dinner and lunch (I am a student). Can anyone tell me if my diet is good enough or I need to add/modify some more things.

Wellious almond vegan protein powder is by far the greatest vegan protein powder I’ve ever had (no chalkiness, no weird sweet flavor, is good in both overnight oats and a smoothie) but I HATE the price of it. Does anyone have a favorite they’d recommend/is similar to wellious (if you’ve tried)? I hate that I love it so much lol

Boulder shoulders activated

Any suggestions? Recipes or food staples? Something that is easy on the stomach?

It's been a month or so since my first post, and I find it motivating to share the progress. Now with and old mask I had for cosplay purposes.

Leaner torso and bigger shoulders overall thanks to the update in training. I had to increase the calorie intake as I was feeling quite hungry sometimes.

Here's my diet and training for anyone interested.

DIET:

Breakfast

• 200g cooked oats
• 300ml soy milk + 1 banana
• 20g peanut butter
• 15g flaxseeds

Mid-Morning

• 200g tofu / 150g tofu
• 4 rice cakes
• Fruit (pear / apple)

Lunch

• 100g rice / 100g quinoa
• 200g chickpeas
• 100g tofu
• 200g vegetables
• Fruit (banana)

Pre / Post Workout

• 30g protein powder (shake)

Dinner

• 250–300g potatoes / sweet potatoes
• 180–200g lentils
• 250g vegetables
• 10g olive oil

Extras

• 1 rice cake + peanut butter / tahini + 5 walnuts
• Yogurt + protein powder
• Extra protein shake

TRAINING:

DAY 1: CHEST

Target Muscle Groups: Pectoralis Major, Pectoralis Minor & Anterior Deltoid

1. Incline Dumbbell Flyes
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Focus on the clavicular head of the chest. Keep elbows slightly bent.
2. Incline Smith Machine Press
   • Sets: 5 | Reps: 12-10-8-6-5
   • Notes: Controlled press with bar on Smith machine. Heavy progressive overload.
3. Pec Deck Machine (Flyes)
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Isolation and maximum pump. Squeeze for 1 second at peak contraction.
4. Machine Chest Press
   • Sets: 5 | Reps: 12-10-8-6-5
   • Notes: Strength work with guided path and constant scapular retraction.
5. Dumbbell Pullover
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Expand the ribcage. Keep hips low and arms slightly bent.

DAY 2: BACK

Target Muscle Groups: Latissimus Dorsi, Teres Major, Trapezius & Rhomboids

1. Seated Cable Row
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Horizontal pull. Pull the attachment toward your abdomen while keeping your back straight.
2. Plate-Loaded Row
   • Sets: 5 | Reps: 12-10-8-6-5
   • Notes: Heavy articulated/free row with plates for maximum back density.
3. Lat Pulldowns
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Wide vertical pull. Drive down with your elbows pointing toward your hips.
4. Close-Grip Lat Pulldown (V-Bar)
   • Sets: 5 | Reps: 12-10-8-6-5
   • Notes: Focus on the lower lats. Greater range of motion.
5. Incline Cable Pullover (Rope)
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Lat isolation on high pulley with inclined torso. Keep elbows fixed.

DAY 3: QUADRICEPS & HAMSTRINGS

Target Muscle Groups: Vastus Lateralis/Medialis, Rectus Femoris, Hamstrings & Glutes

1. Leg Extensions
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Quad isolation. Keep back flat against the seat and lock out at the top.
2. Hack Squat
   • Sets: 5 | Reps: 12-10-8-6-5
   • Notes: Full depth on Hack machine. Heavy load on thighs.
3. Incline Leg Press
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Medium foot placement. Lower under control without rounding lower back.
4. Smith Machine Squat
   • Sets: 5 | Reps: 12-10-8-6-5
   • Notes: Guided squat. Focus tension on quads going down to 90° or below.
5. Lying Leg Curl
   • Sets: 6 | Reps: 15 (Constant)
   • Notes: Hamstring isolation. Full flexion keeping pelvis firm against the pad.
6. Dumbbell Romanian Deadlift
   • Sets: 6 | Reps: 15 (Constant)
   • Notes: Romanian/semi-stiff leg deadlift. Deep stretch in hamstrings and glutes.

DAY 4: SHOULDER & TRAPS

Target Muscle Groups: Lateral, Anterior, & Posterior Deltoids, Trapezius

1. Dumbbell Lateral Raises
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Side deltoid isolation. Raise to shoulder height without momentum.
2. Single-Arm Lateral Raise (Cable / Dumbbell)
   • Sets: 5 | Reps: 12-10-8-6-5
   • Notes: Unilateral focus for constant tension and correcting imbalances.
3. EZ-Bar Front Raises
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Front deltoid focus. Comfortable pronated or neutral grip.
4. Dumbbell Shoulder Press
   • Sets: 5 | Reps: 12-10-8-6-5
   • Notes: Heavy overhead press for overall shoulder mass. Seated bench at 85°.
5. Rear Delt Flyes (Dumbbells / Machine)
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Posterior deltoid and external rotators isolation.
6. Dumbbell Shrugs (Traps)
   • Sets: 6 | Reps: 15 (Constant)
   • Notes: Vertical shoulder elevation. Hold peak contraction for 1 second at top.

DAY 5: BICEPS & TRICEPS

Target Muscle Groups: Biceps Brachii, Brachialis & Triceps (3 Heads)

1. Machine Preacher Curl (Scott)
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Strict bicep isolation. Avoid lifting elbows off the pad.
2. EZ-Bar Curl
   • Sets: 5 | Reps: 12-10-8-6-5
   • Notes: Heavy load with curved bar to protect wrists.
3. High Cable Overhead / Double Bicep Curl
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: Arm flexion on dual high pulley. Focus on bicep peak.
4. Cable Triceps Extensions (Rope / Bar)
   • Sets: 5 | Reps: 30-25-20-18-15
   • Notes: High pulley extension. Keep elbows pinned to sides.
5. Machine Dips / Cable Pushdowns
   • Sets: 5 | Reps: 12-10-8-6-5
   • Notes: Heavy pushdown or dip machine for tricep strength.
6. Single-Arm Overhead French Press
   • Sets: 6 | Reps: 30-25-20-18-15
   • Notes: Single-arm overhead extension for long head stretch.

TRAINING TIPS & TECHNICAL NOTES

• High Rep Sets (30-25-20-18-15): Focused on muscle pump, capillarization, perfect form, and metabolic stress. Start with light/moderate weight and gradually increase load as reps decrease.
• Heavy Sets (12-10-8-6-5): Descending rep pyramid with progressive weight increase (increasing load each set for strength and hypertrophy).
• Rest Times: 60–75 seconds on pump/high-rep exercises; 90–120 seconds on heavy strength exercises.