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Originally Posted by Stargazer
What kind of diet do you recommend for vegetarians? I eat no meat, no eggs and no milk. I do take two O3mega fish oil pills a day, along with other vitamins, but my food intake is so low due to lack of apetite that I drink Ensure with and between meals.
Help!! I want to be able to gain muscle mass and eat as much as I am supposed to but it is really hard to do that when you are a vegetarian.
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Heres an article i found from a guy thats a vegetarian, and does weights:
Breakfast:
3 tablespoons of Rice Protein Powder (nutribiotic brand) with 8oz of almond
Milk and 8oz of soy milk. I add ½ cup of frozen mango or strawberries to
The mix and one tablespoon of coconut oil.
I also add in two teaspoons of Vitamineral Green (Similar Products)
Mid Afternoon Snack:
½ cup of almonds and ½ cup of raisins
Late Afternoon Snack:
Two Veggie burgers with olive oil
Some Sprouted Bread (“Ezekial” or "Man's Bread")
Post Workout Shake:
3 scoops of Rice Protein Powder with 8oz of oat or rice milk.
I throw in 1 tablespoons of flaxseed oil and ½ cup of frozen fruit.
Dinner:
Mixed Green Salad with 1 tablespoon of olive oil or one avocado.
One cup of lentils steamed with squash, carrots, tomatoes, mushrooms, and some tofu.
One tablespoon of olive oil is added to the mix.
One cup of quinoa
A pear or apple
Some Dark chocolate for dessert and some ginger cookies
Glass of red whine
Late Night Snack:
Peanut butter or almond butter sandwich and a cup of berries
Okay, now that we have the diet taken care of, let me address the most important part of getting bigger and stronger which of course is training. If you do not have a solid training regimen, it does not matter what your diet looks like, you will not make any progress.
Many trainees make the mistake of doing way too much volume and focusing way too much time on isolation exercises. If strength and size is what you want, then focus on compound movements that work a lot of muscle groups such as: Deadlifts, Squats, Military Presses, Dips, Chin-ups, Bent-over rows, and Bench Presses. Here is a four-day-a-week program that you can follow to pack on some size and strength: