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@jellybug78 Oh, dragon flags and shrimp squats are very difficult exercises so I would have put them in the Advanced or Elite category but maybe I am defining 'skill' wrong?

@jellybug78 Great work! Any reason you don't have color-coding for the leg and ab progressions?

@farmer88 Hmm, it could be some type of IBS or diverticulitis? Perhaps some food allergies or an imbalance in your gut bacteria? Those foods don't have much in common although dairy and gluten are common allergens. Have you tried a protein powder that includes digestive enzymes to see if that...

@farmer88 If protein powder, seitan, nuts, and seeds all make you constipated, then there might be a larger issue going on. I see that your fiber intake is very high, what foods are contributing most to that? What is your fluid intake like? Do you chew your food thoroughly? How often do you poo?

@kipdave Your protein and fat intakes are both on the low-end. Add some more healthy fats, make sure you are getting a daily source of omega-3 ALA fats (flax/chia), bump up the protein, and as others have said, track your food for a few days to check your micronutrient intakes. B12, D, E...

@merrily As far as a balance of taste, texture, and price, I think Plant Fusion is the best option. Vega and Sun Warrior are expensive, and True Nutrition just doesn't taste very good.

@basik0981 I just buy lysine powder and mix it with my wheat gluten powder, 100g gluten with 4g lysine gets you a balanced profile.

@hannah97 Agreed!

@hannah97 You might also like this visual progression guide. It's a few years old now but is still quite relevant.

@christopherv Well there is quite a range and as a vegan you almost certainly won't get too much so all you really have to focus on is a minimum, which I would personally say is 1.2 g/kg of your ideal weight. So if you want to be 55 kg, then 66+ grams. If you feel like you aren't achieving...

@maeveforchrist I don't think there is a comprehensive database, usually you just have to check pubmed for the specific food or food group you are interested in. It's not ideal for sure. :/

@maeveforchrist If we were going to be very picky that's not quite right. The insoluble fiber in beans is 0 cals/gram and the soluble is 2 cals/gram. About half of the fiber in beans is insoluble so it really is more like: 100 g cooked black beans = 8.9 g protein, 0.5 g fat, 15 g non-fiber...

@tebah Keep in mind that protein requirements are based on ideal bodyweight, not current bodyweight. So if your goal weight is 180 lbs then you are only shooting for 0.8*180=145 grams daily.

@nikkij Actually the newest research on MPS (muscle protein synthesis) suggests to skip the BCAAs entirely and go with straight leucine. See here:

@jhondrake Often people will look at the 'net carbs' as a measure of the total carb (and glycemic) load of a diet. For example, beans have quite a few carbs, but they also have fiber (which reduces your net carb count) and protein, both of which reduced the glycemic load of the food. Also...

@resjudicata Sprouts sometimes has them for $1.25 but the usual sale price is $1.50. Otherwise Sprouts, Vons, Ralphs, and Albertsons are all ~$1.70-$1.80 when not on sale. This is in SoCal, USA.

@bondo Yes it's easy to come in and criticize when I haven't done any work. :D Again, that's for providing this resource!

@rrcoffin Another way to look at it is that your seitan is 77 grams of protein per dollar, while chicken breast is 31 grams per dollar (at $3/lb, which I think is a slightly better price estimate for chicken).

@bondo I see what you are saying. I was thinking of it on a sliding scale of the best bar getting a 10/10 and then all the bars after that were pinned to that price ratio. So if Builders have 15g/$ and get a 10/10 then a bar that has 7.5 g/$ would get 5/10, etc.

@bellab I'm seeing $2.40/lb and you have to 50 lbs at a time? Not really feasible.