Building lean muscle with a veggie diet...?

Question

I have been training for a up coming fitness compitition and have been eating fish and chicken (used to be a vegetarian) and now I have decided to go back to not consuming meat (personal choice). My trainer is quite upset and was wondering if there is any one who has trained a vegetairian before and what my days meals should look like? I am 5"feet 100lbs female, any meal plans would be helpful thanks....

Answer 1

First of all, list of vegetarian athletes: http://www.alphaomegafood.com/vegetarian_athletes.htm

Disclaimer: I am not a nurse, nutritionist or personal trainer. But I do have friends who are all of the above. They've told me, over the years, that you simply CANNOT build muscle without protein. Animal products are usually considered the easiest/fastest way to get that protein, which is why trainers recommend eating meat. Every personal trainer I've ever had (I used to do weightlifting) always insisted I eat meat. With that said, though, there are ways to get protein in a vegetarian or vegan diet.

Soybeans, dry (2oz) 18g protein
Peanuts, fresh (2oz) 13g
Black-eyed beans, dry (2oz) 12g
Lentils, dry (2oz) 12g
Red kidney beans, dry (2oz) 11g
Cashew nuts (2oz) 8.9g
Baked potato (7oz) 8.7g
Tofu (3.5oz) 8g
Whole Wheat bread (1 slice) 5g

If you are not a vegan, you might also get protein from dairy products like milk, cheese, yogurt, cottage cheese. Yogurt and cottage cheese with the acidophilus cultures are best, and my kids' peditrician has told me that they're easier on people who are lactose intolerant.

I would suggest consulting a sports nutritionist. And the first three links below are about vegetarian athletes. Good luck!

Answer 2

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Answer 3

You need to eat protiens to keep up the muscle. If you want to stick with the veggie diet I would recommend foods high in protien. Beans, black eyed peas, Cheick peas, Romano beans, Nuts (if you are non-allergic) Peanut Butter. Dark green Veggies.

Answer 4

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Critical Bench emphasizes the importance of routine varieties and explained in layman exercise phrases, ensuring every bodybuilder studying the information can realize it.
 

Answer 5

Everybody needs to increase their bench press, but gym regulars and bodybuilders ultimately strike a level and struggle to increase those bench press numbers. Deposit that publication report on "how to improve your bench press by 20lbs. in a week," and look here https://tr.im/DD9US .
Critical Bench is an ideal guide for bench and is split into six sections.
The first information is the training that you might want in creating parts of your muscles while going through the book.
Critical Bench emphasizes the significance of schedule versions and discussed in layman workout phrases, ensuring every bodybuilder examining the guide may understand it.
 

Answer 6

Eat nourishing food with plenty of fresh fruits and vegetables being part of it. Chew each morsel at least 32 times. This will activate signal to the brain as soon as u have had enough. Besides this change in eating style, take regular light exercises and brisk walks every day. U will be able to gain/shed all extra weight gracefully and in a reasonable time span.

Answer 7

B.fast
fruit and veggie smoothie with rice protein and flax seed oil,two pieces of toast(whole wheat) with hummus spread over top

snack
nuts(almond,pumpkin,sunflower)

lunch
beans and rice

snack
puffed rice cakes with peanut butter spread over top

dinner
I'm not as strict with my dinner,since you eat eggs and milk you could try adding that in your dinner

Answer 8

Have you already tried using Muscle Gaining Secrets technique. Start this url : http://Go.MuscleGainWay.com . This will certainly support everyone!

Answer 9

building lean muscle needs protien, eat lots of bean, toufu, legumes, nuts, soya bean & its products, cheese,

Answer 10

are you vegan or vegitarian? cause if your vegitarian thats an easy fix since you can bulk up on eggs... otherwise try starting with nuts - they can be mixed into just about any food and are just as good alone.