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Vegetarian is easier than vegan but still more difficult if you want to be lean E.g sub 15% or at the more extreme end 10% body fat. You can separate yolks and

by rcarr 4y ago

Vegetarian is easier than vegan but still more difficult if you want to be lean E.g sub 15% or at the more extreme end 10% body fat. You can separate yolks and white to get lean protein from eggs. And with milk you can get skimmed milk to avoid the fat (but milk is still absolutely loaded with carbohydrates so some people argue that it is actually more beneficial to drink full fat or semi milk to buffer the carb dump somewhat. The other thing to consider is amino acid profile. Milk and eggs have a full amino acid profile but vegan sources are normally incomplete. This means to get all the protein your body needs you have to consume multiple protein sources. And bioavailability: just because you consume 1g of protein doesn’t mean your body can necessarily use that entire gram. Vegan proteins tend to have the lowest bioavailability, often in the 0.7 to 0.8 range meaning you have to consume more of them for the same result. Which is problematic as it means you’re now consuming more carbs and fats knocking your macros further out of whack. It is doable, it is just very hard work. Here is a vegan bodybuilder with 13.7% body fat percentage after 4 years. https://www.menshealth.com/nutrition/a33807797/bodybuilder-vegan-diet-plant-based-4-years-body-results-video/ https://www.menshealth.com/nutrition/a33807797/bodybuilder-v... The other thing complicating matters nowadays is steroids, SARMS and TRT. If people are on them it makes life significantly easier: there were studies done that showed people on steroids doing absolutely nothing (no workouts whatsoever) still built more muscle than people who were natural (no steroids) doing hours of hard bodybuilding gym workouts. They are absolutely rampant, far more than people realise. For what it’s worth looking at this guy, I don’t think he’s doing roids. His physique is achievable without them. But I might be wrong. Also, heart disease is absolutely rampant in India. So not the best country to be using as an example.

rafaelero 4y ago
Most people don't care about being body builders, so I am not sure why you are getting into this topic. Every reputable nutritional organization says vegetarian / vegan diet is ok and on top of that the longest living populations are mostly eating plant-based diet, suggesting they are not only nutritionally appropriate, but also desirable in order to maintain body function over time.
- rcarr 4y ago
  > Every reputable nutritional organization says vegetarian / vegan diet is ok Ok yes, optimal no. You cant say a diet (vegan) that requires artificial produced supplementation (vitamin b12) in order for you to survive is the optimal diet for humans. It just doesn’t make any sense. If our ancestors ate vegan diets before we had mastered science we literally would not be alive having this conversation because they would have all perished of anaemia. > on top of that the longest living populations are mostly eating plant-based diet. The longest living populations are eating diets that are heavy on plants yes, but not vegetarian or vegan. If anything, the blue zones have a higher proportion of fish intake than elsewhere. And I went off on the bodybuilder tangent because the original commenter specifically asked about a line in my story which was to do with me hitting my macros and trying to find lean protein sources in order to do that. At the time, I was doing bodybuilding and CrossFit so it was relevant to the question asked.
  - rafaelero 4y ago
    > You cant say a diet (vegan) that requires artificial produced supplementation (vitamin b12) in order for you to survive is the optimal diet for humans. You know animals don't produce B12 as well, right? They come from bacteria in the soil. > The longest living populations are eating diets that are heavy on plants yes, but not vegetarian or vegan. Take a look at the Seven-day Adventist study (the population with the highest longevity ever recorded). Between this group, the ones excluding all animal products from the diet actually live longer than the rest.
    - rcarr 4y ago
      > You know animals don't produce B12 as well, right? They come from bacteria in the soil. Good luck with your soil recipes. > Take a look at the Seven-day Adventist study (the population with the highest longevity ever recorded). Between this group, the ones excluding all animal products from the diet actually live longer than the rest. Not true. Pesco-vegetarians had a lower death rate. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191896/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191896/

by rcarr 4y ago

rafaelero 4y ago

Most people don't care about being body builders, so I am not sure why you are getting into this topic. Every reputable nutritional organization says vegetarian / vegan diet is ok and on top of that the longest living populations are mostly eating plant-based diet, suggesting they are not only nutritionally appropriate, but also desirable in order to maintain body function over time.

rcarr 4y ago
> Every reputable nutritional organization says vegetarian / vegan diet is ok Ok yes, optimal no. You cant say a diet (vegan) that requires artificial produced supplementation (vitamin b12) in order for you to survive is the optimal diet for humans. It just doesn’t make any sense. If our ancestors ate vegan diets before we had mastered science we literally would not be alive having this conversation because they would have all perished of anaemia. > on top of that the longest living populations are mostly eating plant-based diet. The longest living populations are eating diets that are heavy on plants yes, but not vegetarian or vegan. If anything, the blue zones have a higher proportion of fish intake than elsewhere. And I went off on the bodybuilder tangent because the original commenter specifically asked about a line in my story which was to do with me hitting my macros and trying to find lean protein sources in order to do that. At the time, I was doing bodybuilding and CrossFit so it was relevant to the question asked.
- rafaelero 4y ago
  > You cant say a diet (vegan) that requires artificial produced supplementation (vitamin b12) in order for you to survive is the optimal diet for humans. You know animals don't produce B12 as well, right? They come from bacteria in the soil. > The longest living populations are eating diets that are heavy on plants yes, but not vegetarian or vegan. Take a look at the Seven-day Adventist study (the population with the highest longevity ever recorded). Between this group, the ones excluding all animal products from the diet actually live longer than the rest.
  - rcarr 4y ago
    > You know animals don't produce B12 as well, right? They come from bacteria in the soil. Good luck with your soil recipes. > Take a look at the Seven-day Adventist study (the population with the highest longevity ever recorded). Between this group, the ones excluding all animal products from the diet actually live longer than the rest. Not true. Pesco-vegetarians had a lower death rate. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191896/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191896/