Vegetarian muscle gain diet!?

  • Posted by a hidden member.
    Log in to view his profile

    Apr 12, 2012 9:04 AM GMT
    Hey guys, here's my question...
    My Boyfriend is HIV+ and a Vegetarian, He is doing exceptionally well with his treatment and his viral load is currently undetectable. He needs to gain muscle though but due to the fact that he is vegetarian he lacks those really good muscle building proteins. We like to make our own food and prefer fresh food. Steering away from mainstream supplements please, can you offer some advice with regards to fresh food that will help him gain quickly.
  • mikey_101

    Posts: 250

    Apr 12, 2012 10:57 AM GMT
    Quinoa,
    Hemp,
    Variety of nuts and seeds in diffrent combinations,
    Mixing brown rice with diffrent beans,
    Lentils,
    Keffir.

    Although most vegetarian components on their own do not have the full spectrum of amio acids for protein - Hemp being the exception - by combining foods such as brown rice with beans it is easy to get complete proteins.

    A good supplament would be to make Keffir with raw milk, and combine 50/50 with fresh Hemp milk.

    Drink with a few handfulls of nuts and its easily half the days protein and an extra 1000 callorries.



  • Posted by a hidden member.
    Log in to view his profile

    Apr 12, 2012 11:56 AM GMT
    I suggest using the following resources for ideas:

    http://www.veganbodybuilding.com/?page=food

    http://www.veganmuscleandfitness.com/
  • Posted by a hidden member.
    Log in to view his profile

    Apr 12, 2012 12:00 PM GMT
    There are some good rice protein powders out there. Have tried a hemp powder and it tasted like a bag of seeds and stems...yuck. Also he needs to make sure he's getting enough quality fat, and stay away from refined grains and sweets.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 12, 2012 1:38 PM GMT
    Start adding 2 tablespoons of savoury yeast to every hot meal too. I love the flavour and it's just an added kick of protein to the diet.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 12, 2012 1:50 PM GMT
    Nivek saidThere are some good rice protein powders out there. Have tried a hemp powder and it tasted like a bag of seeds and stems...yuck. Also he needs to make sure he's getting enough quality fat, and stay away from refined grains and sweets.


    Thanks so much for all the advice, tell me though, what exactly do you mean with quality fats? We only use Olive oil and grape seed oil in our cooking and genuine butter for baking purposes.

    Tnx The_Gingerhead_Man for the websites they are awesome!!!
  • Posted by a hidden member.
    Log in to view his profile

    Apr 12, 2012 1:53 PM GMT
    If he is only vegetarian, then he is getting B12 from eggs and dairy. B12 is a vitamin only found in animal products. But it is still a good idea to take a multivitamin supplement whether you are a meat-eater or vegetarian.

  • Posted by a hidden member.
    Log in to view his profile

    Apr 12, 2012 1:54 PM GMT
    He probably means quality monounsaturated fats found in things like avocado, yes Olive oil and grapeseed oil, but also raw nuts like cashews and peanuts.

    Savoury Yeast Flakes are also a B12 supplement
  • Posted by a hidden member.
    Log in to view his profile

    Apr 12, 2012 3:06 PM GMT
    I am reading "The Paleo Solution" and now understand why being vegetarian
    Diet damaged my health. It's still mainly a vegetable diet but meat and fats are essential to build and maintain muscles and regulatory hormones.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 12, 2012 3:18 PM GMT
    Allesanders said
    Thanks so much for all the advice, tell me though, what exactly do you mean with quality fats? We only use Olive oil and grape seed oil in our cooking and genuine butter for baking purposes.

    Those are the same oils I use, along with one or two avocados per day. Sometimes I open up a can of coconut milk, though most brands are not very good quality. I use coconut oil more in the warm months (in Canada coconut oil is too solid to be practical when the house is cold). All these are super healthy fats.

    Quantity of fat is really important too. If you find that you are not able to keep up your weight, or that you get hungry or weak too soon after eating, then increase your fat. You can eat quite a lot of it. I dump extra virgin olive oil on just about everything. When I was vegetarian I could never gain weight, but I realize now it had to do with lack of fat.
  • mindblank

    Posts: 275

    Apr 12, 2012 5:13 PM GMT
    Hmmmmmm one of my favourite topics!

    Cous-cous is a good staple and made from wheat and semolina has more protein than either pasta or rice. It's quite high in protein if I recall...
    Yoghurt (Greek or plain, add your own flavourings or be creative....)
    Nuts - get to know their protein and fat levels, different types differ in this regard (clearly)
    Chick-peas - are pretty good (try chick-pea and bean stews & get to know your types of bean and which are protein richest)
    Milk - a glass here and there doesn't go amiss, or even hot at bedtime.
    Eggs - boil them for breakfast.
    Cottage cheese.

    ehhhhhhhhhhh? Sure there are loads of other options too.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 12, 2012 5:29 PM GMT
    Good fats can be almonds, walnuts, flax seed (and flax seed oil), and even chia seeds (not just for pets any more!)
  • Posted by a hidden member.
    Log in to view his profile

    Apr 16, 2012 7:08 AM GMT
    Being a veggy in mu opinion seems like a very hard thing to be.
  • mikey_101

    Posts: 250

    Apr 16, 2012 9:14 AM GMT
    GERGIN saidBeing a veggy in mu opinion seems like a very hard thing to be.


    have you tried?

    Its actualy quite hard for the body to process meat - going vegie, even for a temporary detox will do your body a favour.

    undigested and years old putrifying flesh in your intestines is doing your body a disservice
  • mikey_101

    Posts: 250

    Apr 16, 2012 9:21 AM GMT
    Make burgers in big batches and freeze them.

    Get a bag of hemp seeds and raost them with herbs and spices... grind them and hold to the side.

    boil lentils and beans untill tender and boil off the water until dry.... hold to the side aswell.

    grate a load of carrots and whatever root veg you have, chop onions, peppers and chillis - add loats of herbs and spices - smoked papriks is amazing.

    Mix in a bowl the mashed beans, lentils and veg. Whisk and egg or two together - add to the mixing bowl.

    Add some oil of your choice then oats to soak up the moisture.... finally add the hemp flour you made at the start.

    Form into burgers and shallow fry untill outside is cooked. Trasfer to a baking tray and finnish in the oven.


    Seems like a lot of work? Nah, takes an hour at the most and easily make 25 burgers, enough to stock the freezer.

  • Jsteve75

    Posts: 8

    Apr 30, 2012 7:42 PM GMT
    mikey_101 saidMake burgers in big batches and freeze them.

    Get a bag of hemp seeds and raost them with herbs and spices... grind them and hold to the side.

    boil lentils and beans untill tender and boil off the water until dry.... hold to the side aswell.

    grate a load of carrots and whatever root veg you have, chop onions, peppers and chillis - add loats of herbs and spices - smoked papriks is amazing.

    Mix in a bowl the mashed beans, lentils and veg. Whisk and egg or two together - add to the mixing bowl.

    Add some oil of your choice then oats to soak up the moisture.... finally add the hemp flour you made at the start.

    Form into burgers and shallow fry untill outside is cooked. Trasfer to a baking tray and finnish in the oven.


    Seems like a lot of work? Nah, takes an hour at the most and easily make 25 burgers, enough to stock the freezer.

    I don't suppose you have an actual recipe for this with measurements and all?....sounds good!
  • neosyllogy

    Posts: 1714

    Apr 30, 2012 7:53 PM GMT
    Eggs.
    Dairy products.
    Gaining while vegetarian is easy. (Vegan seems to be hard.)
    Some nuts here and there (mostly for fat not for protein).
  • metatextual

    Posts: 774

    Apr 30, 2012 8:23 PM GMT
    Jsteve75 said
    mikey_101 saidMake burgers in big batches and freeze them.

    Get a bag of hemp seeds and raost them with herbs and spices... grind them and hold to the side.

    boil lentils and beans untill tender and boil off the water until dry.... hold to the side aswell.

    grate a load of carrots and whatever root veg you have, chop onions, peppers and chillis - add loats of herbs and spices - smoked papriks is amazing.

    Mix in a bowl the mashed beans, lentils and veg. Whisk and egg or two together - add to the mixing bowl.

    Add some oil of your choice then oats to soak up the moisture.... finally add the hemp flour you made at the start.

    Form into burgers and shallow fry untill outside is cooked. Trasfer to a baking tray and finnish in the oven.


    Seems like a lot of work? Nah, takes an hour at the most and easily make 25 burgers, enough to stock the freezer.

    I don't suppose you have an actual recipe for this with measurements and all?....sounds good!


    Second that
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2012 6:09 AM GMT
    Allesanders saidVegetarian muscle ...
    Cows are vegetarians. No need to be one. Just eat one. icon_biggrin.gif
  • mikey_101

    Posts: 250

    May 01, 2012 10:36 AM GMT
    [quote][cite]Jsteve75 said[/cite]
    mikey_101 saidMake burgers in big batches and freeze them.

    Get a bag of hemp seeds and raost them with herbs and spices... grind them and hold to the side.

    boil lentils and beans untill tender and boil off the water until dry.... hold to the side aswell.

    grate a load of carrots and whatever root veg you have, chop onions, peppers and chillis - add loats of herbs and spices - smoked papriks is amazing.

    Mix in a bowl the mashed beans, lentils and veg. Whisk and egg or two together - add to the mixing bowl.

    Add some oil of your choice then oats to soak up the moisture.... finally add the hemp flour you made at the start.

    Form into burgers and shallow fry untill outside is cooked. Trasfer to a baking tray and finnish in the oven.


    Seems like a lot of work? Nah, takes an hour at the most and easily make 25 burgers, enough to stock the freezer.

    I don't suppose you have an actual recipe for this with measurements and all?....sounds good![/quote]

    I do this with intuition, and have made the recipy myself.

    The most important thing is having the right blance of wet ingredients to dry at the same time as enough egg to hold it together!

    If you have enough mixture to make 6 burgers then you need 1 egg.... upwards of ten burgers 2 eggs.

    Its best to see this as something you make out of whatever you have left in the pantry... rather than an exact science!

    Lentils, mashed beans, oil, onion and grated veg are all wet ingredients....... put them in the bowl and mix in the eggs...... add the dry ingredients of crushed nuts, seeds, flour, oats or whatever you have - add bit by bit untill its enough to bind it together, hold the burger form on its own.

    Fry the first burger to check the mixtures right.

    It is realy intuition.

    If you do a seacrh for Fallaffal, you could addapt a reciepy yourself if you need weights and measures.



  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2012 11:24 AM GMT
    Allesanders saidHey guys, here's my question...
    My Boyfriend is HIV+ and a Vegetarian, He is doing exceptionally well with his treatment and his viral load is currently undetectable. He needs to gain muscle though but due to the fact that he is vegetarian he lacks those really good muscle building proteins. We like to make our own food and prefer fresh food. Steering away from mainstream supplements please, can you offer some advice with regards to fresh food that will help him gain quickly.


    [A reply of mine from another post]:

    If you're looking for a "meatier" source of vegetarian protein, then you may want to try seitan. Since it's made with gluten powder, you'll find yourself adding about 23g of protein for every 1/4 of a cup that you use. Here's a recipe by Julie Hasson that I tried and thought was pretty tasty:

    http://www.everydaydish.tv/recipe/spicy-italian-vegetarian-sausage
  • Posted by a hidden member.
    Log in to view his profile

    May 01, 2012 12:09 PM GMT
    Alpha13 saidI am reading "The Paleo Solution" and now understand why being vegetarian
    Diet damaged my health. It's still mainly a vegetable diet but meat and fats are essential to build and maintain muscles and regulatory hormones.


    How exactly did vegetarianism damage your health?
  • Posted by a hidden member.
    Log in to view his profile

    May 08, 2012 7:07 PM GMT
    I can appreciate someone being a vegetarian. However, my grandmather is a vegetarian but lately she has been having a lot of health problems because she's not getting the nutrients that some non vegetarian foods offer. She's even take vitamin supplements but those don't seem to do well.

    It's like you can't be too healthy or too unhealthy...you need a balance of both icon_confused.gif
  • Posted by a hidden member.
    Log in to view his profile

    May 08, 2012 7:17 PM GMT
    I love Morningstar's line of veggie alternatives: soy ground beef, chicken fingers, burger patties, buffalo wings, chicken strips, lasagnas, sausages, bacon, even ribs (!). I have soy turkey for holidays. Soy milk in place of dairy.

    My mom makes me pasta dishes when I visit home, and she uses the Morningstar ground beef. My dad -- who absolutely guffawed at me when I made the switch -- now actually prefers it to the real thing after trying it, saying it's far less gamey and tough on his stomach.

    I can't tell you the number of times I've heard the lines about "health problems" or "feminization"; unless you're gnawing on raw roots, they're bunko. I know guys whose diets consist of chugging multiple protein shakes or cans of Red Bull during the day before they dig into a meal of boiled chicken breast and raw eggs.
  • LJay

    Posts: 11612

    May 08, 2012 7:27 PM GMT
    beans, nuts, greens, grains

    eggs and cheese?

    beans, nuts, greens, grains

    eggs and cheese?

    beans, nuts, greens, grains

    eggs and cheese?

    beans, nuts, greens, grains

    eggs and cheese?

    beans, nuts, greens, grains

    eggs and cheese?

    beans, nuts, greens, grains

    eggs and cheese?

    beans, nuts, greens, grains

    eggs and cheese?

    beans, nuts, greens, grains

    eggs and cheese?