A lot of guides online suggest some hard to get or not widely available foods (idk where to find tempeh and quinoa is a bit expensive, for example). But I’m kinda doing the math in my head and having a hard time meeting protein intake goals (probably about 150g per day at least). I did get a protein supplement and it will help I guess, but im not great at meal planning. For anyone who lifts and is vegan, what do you do?
It’s more about protein as a % of calories with energy adjustment based on activity levels thru carbohydrates. 150g protein is only going to be 450 calories after thermogenesis. Keep in mind we’re not slaughtering shit en masse for our gains and we can truly consume as much soy isolate as we wish (unless it has sucralose but I won’t elaborate on what happens then).
You are welcome to consume more protein for sure. I just see a lot of novice lifters hear the 1:1 ratio and think they’ve got to get an incredible amount of protein in them because they weigh something like 220 lbs. And they often think it’s per current body weight, not target body weight. Goals are important in lifting in general too.
Since OP sounds like they are struggling with reaching a fairly average goal of 150g, just wanted to make sure they actually need 150g. Stronger by Science has a great collection of data on protein to really dig into what multiple studies have to say, half of which are meat protein versus plant protein, so should be helpful to any lifter: https://www.strongerbyscience.com/athlete-protein-intake/
No doubt personalized levels of thermogenesis will help OP realize overall caloric intake required to bulk or cut depending on their weight goals, so that’s important too. But wasn’t really at front of mind for me to be honest. Good point to bring up.
Cool thank you always looking for more serious studies about training and metabolism