help me!! My Diet...gimme advice? Be honest! (vegetarian)

  • Posted by a hidden member.
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    Apr 28, 2010 6:38 AM GMT
    Hello! Greetings earthings and internet users!

    I weigh 200 pounds. I am a big guy, I'm fairly muscular and have very beefy legs due to running and biking, which have been my main source of excercise thus far. But when excercising, I am not able to see a significant increase in bulk. in my arms for example. I do hard workouts, enough to that my muscles ache. i will do for example 3 sets of 20 reps on a weight that is difficult for me to finish. i honestly do not see results. i could be that i am a vegetarian. i trimmed up a bit can can now do more reps but that is pretty much it...

    on a workout day ill eat...

    a smoothie using metrx protien powder (43 grams)
    clif builder bars (20 grams)
    two cans of beans a day...which in total is (32)
    peanut butter and jelly (12 grams)

    when i work out, i eat 100 grams.

    should i notch it up to 200 grams? chug muscle mulk at all hours of the day? be honest, tear into me, it's fine! i wanna grow, ya know?
  • calibro

    Posts: 8888

    Apr 28, 2010 2:46 PM GMT
    i'm a vegetarian and do just over 200 grams a day. keep in mind beans and peanut butter are not complete proteins so you have to consume them with other things. i recommend adding some dairy, eggs, and soy into that diet. also, it doesn't matter how much protein you're eating if you're not eating enough calorically. are you sure you're not running a calorie deficit?
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    Apr 28, 2010 3:56 PM GMT
    1 gm of protein per pound of ideal body-weight is usually adequate for muscle growth. Bodybuilding sites may suggest more. The 1 gm of protein exceeds the RDA minimum of only 0.36gm of protein per pound of body-weight. Ideal body weight is what you would weigh if you were lean.

    Plant protein is not complete protein. Complete protein contains all essential amino acids. Animal protein is complete. The only plant protein that is complete is soy. A vegetarians needs to get protein from many different sources to ensure they are getting all the essential amino acids. An essential amino acid is one that your body cannot make.

    I don't believe that soy is evil, but there are many guys on RJ that do. I'm not going to debate the issue in this post. You can read more about the pros and cons of soy.

    From what I read, 20 reps is not recommended for muscle size. A high number of reps will build muscle endurance. 8 to 12 rep range is recommended for muscle size.

  • Celticmusl

    Posts: 4330

    Apr 28, 2010 3:59 PM GMT
    2 cans of beans a day? My digestive system could not possibly handle that!

    I'm a vegetarian and I get at least 150 grams of protein a day, much of it from eggs and Muscle Milk.
  • Posted by a hidden member.
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    Apr 29, 2010 4:47 AM GMT
    to the vegetarians that posted...i am curious what you literally eat. like what your eating schedule is and how you pack all those cards and protein in. if not its all good but if you have some free time and feel generous.. but thank you for posting period!!!!!
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    Apr 29, 2010 5:02 AM GMT
    i was veg for twenty years and just started eating meat (mostly because I started craving it..first time since I stopped eating meat) but partly because I was frustrated with my ability to see results in my workout. What I did find helpful though was pairing a really strict diet and by strict I mean I cut way back on sugar and eat like a horse otherwise to meet my calorie count.

    I have always had a hard time gaining weight so for me it was just getting enough in to have the EXTRA resources needed to build muscle. I stopped doing cardio and would eat the following during workout days

    Breakfast
    12 egg whites with a soy protein crumble and broccoli added
    whole weight or flax toast with peanut butter
    glass of water
    MetrX protein powder shake with skim milk, strawberries, banana and 3 tablespoons of peanut butter


    mid morning snack
    hummus with vegetables
    apple and some cheese
    glass of water

    lunch
    protein powder shake with whey protein added mixed with water (at work)
    a package of soy lunch meat or two boca burgers
    container of egg whites with veggies
    apple
    raw broccoli and carrots
    salad with spinach, sesame seeds, flax oil, raisins, more veggies
    glass of water

    afternoon snack
    remaining hummus veggies
    fruit
    flax crackers
    glass of water

    forgot the name of it but a nasty orange flavored workout drink with tons of caffeine (don't recommend it)
    Protein shake
    lots of water
    banana and a protein bar right after workout

    dinner
    quinoa salad with raisins, almonds, veggies(also a complete protein..soy isn't the only one and actually don't know if soy is at all)
    quorn roast or boca patties
    green salad
    water

    snack before before bed
    protein shake and if I hadn't gotten enough calories in some peanut butter or other healthy fat snack.

    I was able to get really cut doing this and got good definition but never but on what anyone would visibly consider "bulk"
  • Posted by a hidden member.
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    Apr 29, 2010 5:24 AM GMT
    You get a very nice source of protein by combining your beans with corn from the can....like a kidney/bean corn salad for example. I was told to do this by the Institute of Food research, think they should know what they talk about. Said this combination is very close to meat, having almost all amino acids...