gain muscle?

Question

i need to gain muscle, but im a vegitarian, so i dont get a lot of protein, i usually drink a protein shake after a workout, what is a good way to gain muscle, i work out about 3-4 times a week

Answer 1

High weight, low reps. 5 sets of 5-8 reps and if you have enough weight, you'll know it in the morning. up your weight weekly. I dunno what to tell you about your diet, peanut butter maybe. Protein is vital to muscle and regeneration. good luck.

Answer 2

1

Answer 3

I'm a vegetarian, too. I manage to get 100-140 grams a protein a day.

Keep protein in EVERY MEAL. Beans, eggwhites (throw out the yolks or only eat a few since they are high in fat), protein shake, oatmeal, cottage cheese, peanut butter, soy burgers. I've never had trouble increasing my protein. I had 10 egg whites today.. which is less than 200 calories and has 30 grams of protein. That along with a cup of cottage cheese gave me about 60 grams of protein. A cup of hot water + chocolate protein powder is another 20 grams protein. Now I'm already at 80 grams. Pretty good for a vegetarian. And I still have beans and oatmeal and soy meats to throw in.

Do weights 4 times a week. Have protein in EVERY MEAL, especially after a workout. Just keep it up and you'll see results.