Muscle Deficient Vegan: 0:00

Quick note from the editor here. There are some minor audio issues with this episode. You might just hear some words get cut off early, nothing too bad. We do have some audio equipment on the way, so hopefully from now on, the auto quality will be a lot better in general. Anyway, enjoy. Welcome to episode seven of the Deficient Vegans podcast. I'm the muscle deficient vegan and here with the awesome protein deficient vegan. You wanna say hi?

Protein Deficient Vegan: 0:22

Hi.

Muscle Deficient Vegan: 0:22

Hi. So this week we're gonna talk about macronutrients. Okay, so the three macronutrients in nutrition are protein, carbohydrates, and fat. Those are the three macronutrients that make up our calories. So we're gonna talk a little bit about each one of them. So first of all, we have protein. Protein is four calories per gram of protein. So what protein does for us is protein provides our body with amino acids. Amino acids are also known as the building blocks of muscle. You don't need to know too much about these right now, but basically they're used to build and maintain your muscle mass.

Protein Deficient Vegan: 1:00

Did you say am mean old acids?

Muscle Deficient Vegan: 1:03

Amino acids.

Protein Deficient Vegan: 1:05

Oh, okay.

Muscle Deficient Vegan: 1:06

So with amino acids, there are nine essential amino acids. I'm not gonna list them out. They're very chemically names. You're a chemical engineer. Do you know all of them?

Protein Deficient Vegan: 1:14

No.

Muscle Deficient Vegan: 1:15

No

Protein Deficient Vegan: 1:15

more on the engineer than the chemical side. Yeah.

Muscle Deficient Vegan: 1:20

So basically your body. It doesn't do this literally, but you can think of it as a pool of amino acids that it pulls from throughout the day to feed your muscles. So the non-essential amino acids you have to get from food, your body can't make 'em on their own. So you'll hear people sometimes refer to especially vegan proteins as either a complete protein or not a complete protein. All that means is to be a complete protein. Each of the essential amino acids have to meet a certain percentage threshold in the protein source, but as long as you're getting a diverse variety of protein sources just throughout your day, this is probably not something you need to worry about, especially if you're eating calories at maintenance or at a surplus. If you're in a caloric deficit, you might wanna think about it a little more, and you can usually just buffer it with like an E, a, a supplement. Okay, the next macronutrient is carbohydrates. There are also four calories per gram of carbohydrate, just like protein. Carbohydrates are interesting. They're not technically essential for your body. You can live without them because your body can make all the sugar and things that it needs if you want to

Protein Deficient Vegan: 2:26

live, if you wanna be a sad human,

Muscle Deficient Vegan: 2:28

right. So they are very helpful. Even if they aren't necessary, they provide you with a lot of energy.

Protein Deficient Vegan: 2:34

Enjoy,

Muscle Deficient Vegan: 2:35

enjoy. They add to the muscle glycogen stores, which essentially just means that your muscles store glucose, and that helps you with exercise capacity. So if you have a regular workout routine, you're gonna make sure that you are eating carbohydrates on a regular basis to make sure your, your muscles do enough, um, glycogen stored up. Also, you'll know, uh, maybe you've heard for endurance athletes like marathon runners, uh, things along the lines, they actually do carb loading. And even eat carbs kind of in the middle of their race to restore some of that capacity. So that would be why.

Protein Deficient Vegan: 3:10

What do they eat while they run?

Muscle Deficient Vegan: 3:12

They actually have little gels of carbohydrate, so they just kind of chew the gel as they run, and they get 'em off the sidelines, I think.

Google Speaker: 3:20

Hmm.

Muscle Deficient Vegan: 3:20

Also during a exercise like weightlifting session or something, if it goes over 45 minutes or so, and it's really intense. I think it's kind of borderline as to whether you can take some carbohydrate in the middle of that session to help finish it off a little stronger. I think it's really not required though, unless you're doing some endurance sport. All right. The last macronutrient is fat. Fat is nine calories per gram, so it's more than twice as calorically dense as protein and carbs. And it is essential. It provides your body with fatty acids, kind of like protein provides your body with amino acids. Fatty acids do a couple of interesting things. They protect your organs. They're required for some fat soluble vitamins like vitamin A, D, E, and K. Awesome. And they taste good. They do taste good. It's probably the best tasting macronutrient. Yeah,

Protein Deficient Vegan: 4:07

for sure.

Muscle Deficient Vegan: 4:08

I don't know. Sugar and carbs. And it's close.

Protein Deficient Vegan: 4:11

If

Muscle Deficient Vegan: 4:11

you add fat and sugar together, you get all the good food though. If you get

Protein Deficient Vegan: 4:14

awesome. That's great. Yeah.

Muscle Deficient Vegan: 4:14

Fat also promotes healthy joints, so uh, it's definitely good to keep some fat in your diet. And you know, for that reason that we've talked about all of these, you don't really wanna, if you can help it eliminate or really extremely limit any of the three macronutrients unless you have some kind of actual medical reason. There are some cases where, you know, a doctor will basically instruct you to limit some of these for various reasons. So obviously you wanna do that if your doctor tells you to, but if you're an otherwise healthy person, I wouldn't recommend any, you know, low fat or low carb or low protein diets, anything like that. Yeah, they're just not really necessary. So let's talk a little bit about what you can do to understand how to use these macronutrients in your nutrition plan. So for protein, the recommended daily allowance to just be a healthy person is about 0.4 grams of protein per pound of body weight, or 0.8 grams per kilogram. Now that is just to basically survive, get enough protein that a human needs to do daily things and not get sick.

Protein Deficient Vegan: 5:17

And so your hair won't fall out.

Muscle Deficient Vegan: 5:18

Is that a thing?

Protein Deficient Vegan: 5:20

Yeah, I think so.

Muscle Deficient Vegan: 5:21

Oh

Protein Deficient Vegan: 5:21

yeah. You don't have a lot of protein. Like I think your hair can fall out. Your nails can get brittle.

Muscle Deficient Vegan: 5:28

Yeah, I've heard the nails. Yeah. Interesting. So that's just, that's just to be a healthy human. But if we're doing resistance training, we want maybe to try to optimize our protein intake to help either not lose muscle mass if we're in a deficit, or make sure we're maintaining or gaining muscle mass if we're a maintenance or a surplus. So basically, to optimize muscle with protein, you want to try to target 0.8 to 1.2 grams of protein per pound of lean body math. Or 1.62, 2.2 grams per kilogram. Lean body mass is just basically the muscle on your body, so it's not including your body fat percentage. You probably don't know your body fat percentage unless you've had like a DEXA scan or done some body fat calipers or something like that. Even those aren't, uh, super accurate. It's kinda hard to judge, but you can get a pretty decent estimate.

Protein Deficient Vegan: 6:22

So how do you get it if you have your fat percentage?

Muscle Deficient Vegan: 6:26

If you have your body fat percentage, let's say you are 200 pounds of body weight and you think you're about 20% body fat, that means you're about 160 pounds of lean body mass, right? You just subtract the body fat percentage from your total body weight.

Protein Deficient Vegan: 6:42

Is that true though? Because what about your bones and your organs, like those count towards your muscle? That doesn't make sense.

Muscle Deficient Vegan: 6:51

Yeah.

Protein Deficient Vegan: 6:53

Bones aren't muscle.

Muscle Deficient Vegan: 6:55

Yeah, I mean, it's just an estimate. I don't know how much bones weigh,

Protein Deficient Vegan: 6:59

I don't know. They're not hollow like bird bones, so I feel like same probably weigh true. How

Muscle Deficient Vegan: 7:03

much do bones weigh? I

Protein Deficient Vegan: 7:04

feel like a skeleton weight. Okay, good. Well,

Muscle Deficient Vegan: 7:05

how much do human bones weigh

Google Speaker: 7:09

on the website? Bone work got study.com. They say it only accounts for about 15% of a person's weight. Many of the bone out.

Protein Deficient Vegan: 7:20

We have hollow bones weight. Okay. So update. Apparently bones don't weigh that much. That's very disturbing.

Muscle Deficient Vegan: 7:27

Yeah, but they do weigh something. Is it like 20 pounds of bones?

Protein Deficient Vegan: 7:31

Yeah. So you should take out the bones too.

Muscle Deficient Vegan: 7:35

I, I've never actually seen anything recommending to take out the bones anyway. I think that maybe this is derailed a little bit, but

Protein Deficient Vegan: 7:44

how much does hair weigh? These things can't count towards lean body mass. It's a scam, folks. It's a farce. We will not stand for this.

Muscle Deficient Vegan: 7:56

So another update. Your bones and your hair and your organs all count as part of your lean body mass. It is everything except for your body fat.

Protein Deficient Vegan: 8:07

And I disagree with this,

Muscle Deficient Vegan: 8:09

but that is the way it is

Protein Deficient Vegan: 8:11

way.

Muscle Deficient Vegan: 8:12

So if you're at 160 pounds of lean body mass, you probably target for, to optimize, you know, muscle. You target about 130 grams to 190 grams of protein per day. If you target the low end of that, you're gonna get about 95% of the benefit. There are some diminishing returns, so I think you should be perfectly comfortable just shooting for 130 grams there. And if you just want to hit the RDA, maybe you're just starting on protein and you're like, okay, how much do I need to just, you know, stay healthy? You would probably target for 160 pounds of lean body mass, you'd probably target 60 to 80 grams of protein a day. One caveat here is that those numbers come from studies that do not target plant-based people, so it's just for omnivores due to things like bioavailability and you know, vegan protein sources generally having less amino acids and things along those lines. You may want to include a buffer of 10 to 15% additional protein over the numbers we talked about before. If there are, you know, new studies are coming out, and maybe this isn't necessary, but they do have weaker amino acid profiles, so it may be a good idea. So that means that if you've normally targeted 130 grams of protein per day, 160 pounds, maybe as a vegan, you target 150 grams of protein a day.

Protein Deficient Vegan: 9:29

Better stock up on your tofu kids.

Muscle Deficient Vegan: 9:31

Yeah, and Satan.

Protein Deficient Vegan: 9:32

And Satan and TVP

Muscle Deficient Vegan: 9:34

protein is also the most satiating macro, so it makes you feel the most full out of protein, fats, and carbohydrates. So the more protein you can eat, the less you'll be hungry throughout the day. Technically, food with high fiber and high volume is more satiating even than protein, but that's not a macronutrient. So, you know, high protein foods, high fiber foods, high volume foods, especially if you're trying to cut weight, those will help you keep from being hungry throughout the day.

Protein Deficient Vegan: 10:04

More protein, less hanger?

Muscle Deficient Vegan: 10:06

Yes.

Protein Deficient Vegan: 10:07

Okay.

Muscle Deficient Vegan: 10:07

You want to try to get some protein with every meal. That one makes it easier to hit your targets too. Again, helps you from being hungry. Also, just kind of a timing thing. Protein timing is not super important. If you're gonna be getting protein throughout the day anyway, that you can maybe get an extra couple of percentage points of optimization. If you try to get about 20 grams of protein every three to four hours, hmm, basically that triggers muscle protein synthesis. So it just a couple times a day you can trigger your muscles to recover and build up a little more from the damage from the last workout

Protein Deficient Vegan: 10:40

siren.

Muscle Deficient Vegan: 10:42

Next up is fat. For fat, we wanna try to target 0.3 to 0.6 grams per pound of body weight. So in that 200 pound body weight example, you wanna try to get 60 grams to 120 grams of fat just to be in the optimal range. So for saturated fat, we do wanna try to limit saturated fat. There are two different guidelines. The American Diabetes Association recommends limiting it to 7% of your calories. USDA recommends limiting it to 10% of your calories. So somewhere in that range. If you take an example 2000 calorie diet, 10% of that would be 23 grams of saturated fat. So you wouldn't want to get any more of that. The, the problem, especially with saturated fat, is when you have a lot in, uh, poorer ratio to unsaturated fat. So saturated fat on its own, I think is still a gray area. How bad it is, but when you have a lot more saturated fat than you do unsaturated fat, it seems to be, uh, a lot more clear that it's problematic for your health. So our ratio is supposed to be pretty close to one to one with saturated to unsaturated. But a typical, you know, American diet right now is about one to 16. So you have about 16 times as much saturated fat as you do unsaturated fat, and that's where we start to run to issues.

Google Speaker: 12:01

Wow.

Muscle Deficient Vegan: 12:01

Last up is carbohydrates. So first of all, with carbohydrates, fiber does fall under carbs. So for fiber, you want to just try to get 25 to 35 grams a day to make sure you know your bodily functions are all working properly and you can go to the bathroom regularly and you're healthy in that way. One interesting thing about fiber is even though it is a carbohydrate, your body doesn't necessarily digest most of it, so it does not count for calories. Also, it does not count for the glycogen stores we were talking about earlier. So fiber doesn't really give you energy because it's not digested. It really just kind of goes through your system and helps to kind of move things along in various ways,

Protein Deficient Vegan: 12:42

and that's how they will sneak in fiber into like, for instance, like low carb wraps. It actually has carbs with their fiber. Mm-hmm. So they don't count towards calories or the carbs.

Muscle Deficient Vegan: 12:54

Right.

Protein Deficient Vegan: 12:55

Yeah.

Muscle Deficient Vegan: 12:55

But it will still make you feel full

Protein Deficient Vegan: 12:57

and it will sometimes make you shit your brains up.

Muscle Deficient Vegan: 13:00

That's true. But also, did you know if you eat too much fiber, you go back to being constipated? What? Yeah.

Protein Deficient Vegan: 13:06

And double negative.

Muscle Deficient Vegan: 13:07

Yeah.

Protein Deficient Vegan: 13:08

Whoa.

Muscle Deficient Vegan: 13:08

So you wanna really try to be in the right range, and that range is probably gonna be different per person. So you're gonna have to experiment with this one a little bit.

Protein Deficient Vegan: 13:15

What is too much?

Muscle Deficient Vegan: 13:16

Don't really know. I think it's per person, and it depends also on how much soluble fiber versus insoluble fiber you have. So a lot of different things play into that. You have to figure out your own tolerance.

Protein Deficient Vegan: 13:30

So do you wanna experiment?

Muscle Deficient Vegan: 13:32

Oh, I figured mine out. He's gonna

Protein Deficient Vegan: 13:33

be the Guinea pig

Muscle Deficient Vegan: 13:34

for fiber and carbohydrates. When you're trying to count calories, you can do, especially in your calorie tracker, like MyFitness value, you can switch that over to net carbs mode. Those will just show you your carb goals for the carbs that actually contribute to calories. So net carbs is just carbohydrates minus fiber grams. So those are your net carbs. So as far as how many of those you should eat, basically, once you figure out your protein target and your fat target carbohydrates should just make up the remainder of your calories and your total calorie goal for the day. Okay, so I think that's all we have about macronutrients. We'll be digging more in the future into all of these amino acids and fatty acids and things along those lines, but that's enough to get you started. Okay, so next up we are gonna go through our recipe roundup. We've had quite a few recipes since the last podcast. Some of these are for the holiday, and then some of these are to take you into vegan, which is again, the month of January. A lot of people try to switch over to a plant-based diet and experiment with vegan lifestyle, so we're trying to get. Everybody set up for that with some easy recipes for began work.

Google Speaker: 14:43

Yeah.

Muscle Deficient Vegan: 14:44

Cool. So our first one we made for the holidays was a biscoff cheesecake. Can you tell me what a biscoff is?

Protein Deficient Vegan: 14:50

It's a cookie.

Muscle Deficient Vegan: 14:51

Yeah. So those cookies you get on airplanes that are like cinnamon flavored.

Protein Deficient Vegan: 14:55

Yeah. Pretty good.

Muscle Deficient Vegan: 14:56

They are really good. I hadn't, I think I, maybe I've had one on a plane, but I've never eaten them intentionally until we went to make the cheesecake and I feel like I've been missing out for a long time.

Protein Deficient Vegan: 15:05

Yeah. They're not just airplane cookies, folks.

Muscle Deficient Vegan: 15:09

Yeah, they're, you can put 'em in your house. Yummy

Protein Deficient Vegan: 15:11

cookies. You can buy them for your house. Yeah. That's crazy. You don't have to be in the air.

Muscle Deficient Vegan: 15:15

Yeah. The cheesecake is a 29% protein.

Protein Deficient Vegan: 15:19

Yeah.

Muscle Deficient Vegan: 15:20

Yeah. It's

Protein Deficient Vegan: 15:21

pretty good. Yeah,

Muscle Deficient Vegan: 15:22

it is really good. Tastes like a big bi off cookie that's really soft and creamy.

Protein Deficient Vegan: 15:26

With chocolate.

Muscle Deficient Vegan: 15:27

With chocolate, yeah. Next up, we made a seven layer taco dip that was 30% protein.

Protein Deficient Vegan: 15:33

You can eat it with tortilla chips or tortillas.

Muscle Deficient Vegan: 15:37

I actually just made some like burritos out of it. Yeah, that was even really good. That was good. Yeah.

Protein Deficient Vegan: 15:41

I don't know. Did your family make Taco Dip a lot?

Muscle Deficient Vegan: 15:44

Yeah, we had Taco Dip a lot for various holidays. I don't know if it was for Christmas, but I remember Taco Dip being around at a lot of family gatherings.

Protein Deficient Vegan: 15:52

Yeah, I feel like I always had that, 'cause I was vegetarian for a long time and that was just like one of the things I ate. Yeah. It felt like all the time. At holiday stuff.

Muscle Deficient Vegan: 16:02

Yeah. Always really liked. Next up we had a shepherd's pie that was 31% protein.

Protein Deficient Vegan: 16:08

That was really good.

Muscle Deficient Vegan: 16:09

Yeah. A big pile of, uh, potatoes and TVP. It's hard to go wrong.

Protein Deficient Vegan: 16:12

And mushrooms.

Muscle Deficient Vegan: 16:14

Oh yeah. The mushrooms are like,

Protein Deficient Vegan: 16:16

apparently people don't like when you call it shepherd's pie.

Muscle Deficient Vegan: 16:19

Yeah. Well, yeah,

Protein Deficient Vegan: 16:22

but I, okay, here's my thing is like, it doesn't have cheap in the name, it has shepherd. Right? So it's like metal. Like, is there a shepherd in this pie? Maybe. Did I kill him and free all of his sheep? Also, maybe

Muscle Deficient Vegan: 16:39

is cannibalism vegan

Protein Deficient Vegan: 16:41

if they consent?

Muscle Deficient Vegan: 16:42

Ah,

Protein Deficient Vegan: 16:43

yes.

Muscle Deficient Vegan: 16:44

Hmm. So you found a really generous shepherd.

Protein Deficient Vegan: 16:47

Yeah, for sure.

Muscle Deficient Vegan: 16:52

Next, we had a really awesome triple chocolate cheesecake that's 28% protein.

Protein Deficient Vegan: 16:57

We ate that for breakfast. Yeah. Multiple days.

Muscle Deficient Vegan: 17:01

Yeah. We're this one, we're gonna have to figure out how to make this our like flagship recipe somehow. Yeah, because it's definitely the best thing you ever eat. We need to learn how to

Protein Deficient Vegan: 17:09

freeze it and ship it.'cause it's really freaking good.

Muscle Deficient Vegan: 17:13

Yeah. I don't know. This one doesn't taste like anything protein or tofu related. It just tastes like fudgy. Chocolatey.

Protein Deficient Vegan: 17:21

Yeah. Tastes kind like brownies even.

Muscle Deficient Vegan: 17:24

Yeah.

Protein Deficient Vegan: 17:25

I don't know if you're gonna make any of the recipes. You should probably make this one.

Muscle Deficient Vegan: 17:28

Yeah, I agree with that hundred.

Protein Deficient Vegan: 17:30

Stand by this one.

Muscle Deficient Vegan: 17:31

Mm-hmm. And then the last one we had on the holiday list was a cold veggie pizza, which I had never heard of before.

Protein Deficient Vegan: 17:37

Yeah.

Muscle Deficient Vegan: 17:38

But it was kinda like one of those veggie dip plates put on a crescent roll cru on crust. On a crescent roll crust. Like a pizza. Yeah. Yeah. It was actually, uh, super good. And I ended up eating quite a bit of it.

Protein Deficient Vegan: 17:49

It's kind of classy. Yeah. It's like a veggie tray. Classy.

Muscle Deficient Vegan: 17:53

Yeah.

Protein Deficient Vegan: 17:54

Like I tried, but you know, not too hard, right? Because I don't like you guys that much, but

Muscle Deficient Vegan: 17:58

yeah. Now that one's not high protein. It's only about 18%, but it is, you get all your veggies in and it's delicious.

Protein Deficient Vegan: 18:04

Yeah, it was good.

Muscle Deficient Vegan: 18:05

Yeah. Not everything's high protein, right? Whatcha gonna do?

Protein Deficient Vegan: 18:08

Yeah. What are you gonna do?

Muscle Deficient Vegan: 18:10

All right. Next up, we've got some of the recipes we set aside specifically for ary. First up, we got a pasta primavera. It's 31% protein.

Protein Deficient Vegan: 18:18

I loved that. Yeah. So many veggies.

Muscle Deficient Vegan: 18:22

Yeah, it was really good.

Protein Deficient Vegan: 18:23

Yeah, we, we made like six servings, so we had it for three days. What you use for the, for meal prepping, what did

Muscle Deficient Vegan: 18:29

you use for the sauce on that

Protein Deficient Vegan: 18:30

extra from silk and tofu? Oh, and nutritional T.

Muscle Deficient Vegan: 18:34

Yeah.

Protein Deficient Vegan: 18:36

It was

Muscle Deficient Vegan: 18:36

good. It's kind of the go-to, I think. Mm-hmm.

Protein Deficient Vegan: 18:37

Oh, and we tried this new brand of cheese for the first time. Called peaceful rebel cheese.

Google Speaker: 18:44

Oh yeah. That was really good cheese.

Protein Deficient Vegan: 18:46

Yeah, we grated their Parmesan on top and it really good and it's made with tofu and it melts really nicely. I am a big fan. Yeah. Hopefully it'll hit grocery stores at some point.

Muscle Deficient Vegan: 18:56

Yeah, that was some of the best cheese. I remember having that. Like the blocks of cheese. I don't normally like 'em too much, but that was really good.

Protein Deficient Vegan: 19:01

Yeah, they had a couple really good flavors. Big fan.

Muscle Deficient Vegan: 19:05

Okay, next up we had an Oreo cheesecake that was 29% protein. I had just a bunch of Oreos crunched up in it, and for some reason turned almost black when we cooked it.

Protein Deficient Vegan: 19:14

So, yeah, I don't know this, okay, this might be a little niche, but if you've seen Supernatural, there are these creatures called the Leviathan, and I feel like. The goo that they have when they die looked a lot like the Oreo cheesecake. Yeah.'cause

Muscle Deficient Vegan: 19:28

it started out kind of grayish. Yeah.

Protein Deficient Vegan: 19:29

It started out gray and then it turned black. I don't know.

Muscle Deficient Vegan: 19:32

Yeah. But it was really good. Yeah. Actually just had some more for breakfast this morning. Yeah. It was delicious.

Protein Deficient Vegan: 19:37

The leviathan cheesecake.

Muscle Deficient Vegan: 19:38

Next up we had a big portobello mushroom. Was it stuffed?

Protein Deficient Vegan: 19:41

Yes. Stuffed with TBP. Yeah. And sauteed onion and spinach. Yeah. And obviously vegan cheese.

Muscle Deficient Vegan: 19:49

Yeah. These, all these stuffed mushroom things are really good.

Protein Deficient Vegan: 19:51

I'm obsessed with the stuffed mushrooms.'cause they take literally zero effort. You just like mix some crap together, shove it in a mushroom and put it in the oven.

Muscle Deficient Vegan: 20:00

Yeah.

Protein Deficient Vegan: 20:00

And then you eat it.

Muscle Deficient Vegan: 20:01

Yeah. Cool. The next one we made was a coconut cashew cheesecake. This one was actually way more protein than the other one's at 35% protein.

Protein Deficient Vegan: 20:10

Yeah. And oh, and it has chocolate in it too because Yeah. Duh.

Muscle Deficient Vegan: 20:14

Yeah.

Protein Deficient Vegan: 20:15

I really liked it.

Muscle Deficient Vegan: 20:16

Yeah, I really liked it too. Uh, the coconut flavor came out really good.

Protein Deficient Vegan: 20:20

Yeah,

Muscle Deficient Vegan: 20:21

little coconut flakes and stuff.

Protein Deficient Vegan: 20:22

You do like coconut.

Muscle Deficient Vegan: 20:23

And then last up we had a vegan Philly cheese steak.

Protein Deficient Vegan: 20:26

I love this.

Muscle Deficient Vegan: 20:28

Yeah.

Protein Deficient Vegan: 20:29

So you're gonna take extra firm tofu or like super firm tofu, and you're going to take a wide vegetable peeler and just peel it into the thinnest slice as possible, and you marinade that. Then you cook it in a pan and it texturally is fantastic sandwich. Yeah, it's just kind of sandwich. Like

Muscle Deficient Vegan: 20:48

a shaved.

Protein Deficient Vegan: 20:49

Yeah.

Muscle Deficient Vegan: 20:49

Yeah.

Protein Deficient Vegan: 20:50

It's really good.

Muscle Deficient Vegan: 20:51

It's super good. It marinates getting it so thin and stuff. Putting it in a marinade helps it marinate really well.'cause you know, tofu cubes don't marinate worth a damn.

Protein Deficient Vegan: 20:58

No, they do not.

Muscle Deficient Vegan: 20:59

But these, these shaved slices seem to marinate pretty well.

Protein Deficient Vegan: 21:02

Yeah. And then you don't end up with like a big blo. Blobs of moisture too, like you do with tofu cubes. Yeah.

Muscle Deficient Vegan: 21:11

No, nobody wants to eat tofu cubes. If you're making tofu and you're still eating it in cubes, you probably hate it for one. And for two, uh, try some of our recipes.'cause tofu, I don't think was meant to be eating cubes, but it happens a lot.

Protein Deficient Vegan: 21:26

Yeah. Expand your mind. Mm-hmm.

Muscle Deficient Vegan: 21:29

Well, that's all the recipes coming up. Next week we're gonna be talking about some of your micronutrients and vitamins, um, especially some vitamins that you might wanna focus on as a vegan

Protein Deficient Vegan: 21:39

and stuff right,

Muscle Deficient Vegan: 21:40

and, and stuff. It does say there, vitamins and stuff, so we will figure out what the stuff is. But it will probably be vitamin related stuff. As always, feel free to reach out if you have any questions, we can be reached at, uh, podcast@deficientvegans.com. Or you can use the contact page on our website, VGAs fitness.com, or you know, just comment or direct message in any of our, uh, social media profiles that you can find in the show notes. Alright, thanks everybody. Have a good week and we should talk to you at least one more time before the new year and before we get into January.

Protein Deficient Vegan: 22:12

Yeah. Unless we suck.

Muscle Deficient Vegan: 22:13

So good luck with figuring out your macronutrient goals, and hopefully you can tie that into, that's sweet. You know what you've already been doing with your calorie tracking and your calorie targets, and hopefully that'll, this will really set you up, hit the new year pretty strong. So, all right, you wanna say, bye Bye. Bye everybody.