Okay going on almost 10 years of the VEEG. Recently, FINALLY, I have a real, personal desire (no exterior motivations) to get into shape, beyond just dreaming about it.

Thank you massively in advance for any advice, skip to bolded\* for TLDR.

I am mid 30s, 6 foot, and recently weighed as much as 235 pounds...

I have started intermittent fasting, 5 days a week, and have lost about 20 pounds in 2.5 months. I have been pretty aggressive with it - only eating in a ~4.5 hour window. currently 10am - 2pm. And then having a wonderful supper on Friday/Saturday nights with my partner.

So - with the success in the weight loss, at 214 pounds currently, I am looking to actually keep this momentum going and start hitting the gym.

Having to contain all my eating in a small window has been super useful to me in actually keeping track of the entirety of what I am eating (this always seemed impossible to me, counting calories etc - now it seems easy with 2 meals) and making a meaningful attempt at a more varied diet.

Currently I supplement with a vegan multivitamin and a vegan b complex, I take both of those with my protein shake + protein when I break my fast. Only 2 supplements I am intrigued by is a vegan creatine - and again I don't know when I'd take that for ideal results, and an omega-3 source.

I've read fasting is one of the only legitimate ways to have some real slowing down one's aging.
Also recently got a CPAP machine for extreme sleep apnea, my doctor said that can help with reducing the effects of aging in my mid 40s and beyond.

*So this is the current plan: Morning workout and to shift the eating window earlier.

Wake up at 5am, have double shot of espresso - head to gym by 525 - work out until 615/625 - head to work for 645-7am. Break fast with pure protein+a little fruit carb (I am unsure when to do this after the work out - and how much carbs to include to better shoot that protein into my system). At this point I will try to conclude eating 4-6 hours after that initial post work out fast break. In those 4-6 hours I will try to only have 2 meals on either side of the gap but potentially have a pure protein source in the middle. I've read you can only really make use of up to 40 grams of protein per meal even if you eat more. So I am attempting to eat 40 grams + small carb(fruit), in my fast break, 40 grams pure mid way in between, then 40 grams mixed with large meal (veg) at the end.

That pretty much concludes the plan\* - mainly curious when to break the fast post workout and how much carbs to include. I will likely go to the gym 3 days a week to start, and fast the 5 days (Sunday night to Friday morning). Is the concept of 40 grams of protein per meal during eating window sensible? I know the last meal before your fast is supposed to be low carb, but personally I can have a decent amount of carbs, like a serving of rice, and not feel hungry until the next day anyways.

I still need to get my levels tested to fill in gaps and answer those questions. Not massively worried about the precise workout plan at the moment, just going to hit the gym and figure it out as I go. (10+ years ago, pre veeg, I hit the gym pretty hard for about 6 months so I remember a lot from then as far as workout form/different days different muscle groups.

Hey all, I'm on a cut from 92kg to 79-80kg (currently on 88kg). I'm 188cm/6ft2

I worked out my daily calorie intake should be 1850-2000 per day and since im working out roughly 3-5 times a week so I want to keep my protein intake at 160g but I always find I end up eating 2200-2300 cals to meet that goal.

I want to aim for 40-50g protein per meal and around 500-600 cals

Any good recipes you guys use? Side note I hate mushrooms but am willing to force myself to eat them.

Edit:

I am also broke

Hi y’all. I used to eat kite Hill, but then I ate it a few times and my stomach hurt so I’ve been out of the vegan yogurt game for a while. I do really love the calorie to protein ratio of kite Hill. I’m sure there have been more vegan yogurt on the market since I stopped eating the vegan yogurt so I was wondering what your guys’s favorite is? Ideally I’m looking for a yogurt that offers approximately 10 g of protein per 100 cal approximately. thanks. I live in the United States.

For context, i am 27, skinny-fat 180lbs, 5' 11'', I've played sports since HS, and been an avid gym-goer in my adult life. With a life event involving my immediate family and adjustments to my job that has spanned over many months, i am in a transition period where I can finally get back to prioritizing my physical health.

One roadblock i have is being in the burbs; so no car to go to the gym and walkability is non-existent. Luckily, I do have a few pieces that I have and want to add I think can add resistance for years to come if needed:

• Dip Bars
• Weighted vest for walking (between 10-20 lbs)
• I'm considering buying an adjustable DB from Amazon that goes up to 50lbs
• Yoga Mat/Random chair for BSS

My workouts are here (upper, lower, full split + cardio day peppered in throughout the week)

This of course comes with 7 hours sleep minimum and 114-118g protein a day between 1800-2000 calories (~300 cal deficit) as well but.

Before sharing with my trainer I wanted to get thoughts on the potential for overloading and progress in this setup considering my lack of options, TYSM!!