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Vegetarian and increasing muscle mass
    #6974425 -

I'm not sure how I should approach this. I'm not going to eat meat after a workout. Should I just do protein shakes? And I have no idea how to eat 2000 calories a day as a vegetarian. I rarely get 1000 a day.


--------------------
Ishmael
http://www.ishmael.org

Ron Paul 2008!
http://www.ronpaul2008.com/

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Re: Vegetarian and increasing muscle mass [Re: freddurgan]
    #6974589 -


Edited by StickyWater (04/29/08 01:02 PM)

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Re: Vegetarian and increasing muscle mass [Re: freddurgan]
    #6974648 -

Milk and instant breakfast, good sources of protein and fat, work up your body mass into muscle, thats what i've been doing, hittin the treadmill and curling some weights.

Of course im a big meat eater though too.

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Re: Vegetarian and increasing muscle mass [Re: freddurgan]
    #6974755 -

Are you vegan or vegetarian?

Protein:

eggs
beans (lots!)
(whole) milk, cheese
whole wheat durum (pasta)
cottage cheese

Other high-cal food:

olive oil, butter
nuts / peanut butter
avocado
coconut oil/milk


It's not that hard, really. Learn to cook dried beans (basically just soak overnight, then simmer on low for ~8 hours). Cook a huge pot with different beans; add a can of coconut milk for cals/flavor. Add onions, garlic, curry powder, delicious! Now you've got a pot full of protein; you can get a meal a day for like 10 days.

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Re: Vegetarian and increasing muscle mass [Re: StickyWater]
    #6974831 -

StickyWater said:
...Whether we can survive without it or not our bodies were designed to consume meat as part of our diet and thus whether we eat it or not our body expects the nutrients it gives us in order to function properly so you're going to need to make it up somehow....


He wasn't asking for a pro-carnivore speech, just how to bulk up. :rolleyes:

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Re: Vegetarian and increasing muscle mass [Re: FollowTheMusic]
    #6974835 -

I clear 3300 cals per day without meat. I'm lazy when it comes to making meals. So I choose foods which are pretty much already prepared. Like cottage cheese for instance. Although it may not be very tasty eating right out of the container, it sure provides you with plenty of protein in a small amount of food. Eggs are also a great source for protein, however, I'm not sure if you eat them or not. Milk is also good for some added protein.

Rolled oats, whole grain bread (w/ the wheat germ), whole grain pasta would be great sources of carbs.

I live off of those while trying to gain weight (muscle).

There's a lot more I could add.

If you can, you should post your diet/workout routine. Also your body weight (% body fat if you know it) and lifting experience so I can hopefully help you further :smile:

Edited by zootroid (05/27/07 07:33 PM)

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Re: Vegetarian and increasing muscle mass [Re: freddurgan]
    #6975127 -

If you want to increase your caloric intake.

Eat more grain products.

As for protein: Trail mix, Soy milk, Tofu, Whole Wheat bread. Eggs if you can.

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Re: Vegetarian and increasing muscle mass [Re: freddurgan]
    #6975128 -

I just made some Walnut milk and its really good.  You can make batches at a time and have some after your workout with sugar.


http://thefoody.com/hsoup/almondmilk.html

Edited by shaos (04/09/11 07:59 PM)

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Re: Vegetarian and increasing muscle mass [Re: Anonymous #1]
    #6975190 -

Many people - vegetarian or not - worry that they're not getting enough protein and believe that meals should be built around a big serving of it. Becoming a vegetarian means unlearning the habit of organizing meals around centerpieces of meat and poultry and becoming acquainted with the wide variety of satisfying protein-rich dishes that can be made from foods from non-animal sources.

Whether or not you're a vegetarian, I recommend that you divide your daily calories as follows: 40 to 50 percent from carbohydrates (including vegetables, fruit, whole grains, starchy roots and tubers, and legumes), 30 percent from fat, and 20 to 30 percent from protein, which amounts to between 100 and 150 grams on a 2,000 calorie-a-day diet.

You may have heard that vegetable sources of protein are "incomplete" and become "complete" only when correctly combined. Research has discredited that notion so you don't have to worry that you won't get enough usable protein if you don't put together some magical combination of foods at each meal.

You'll do well if you eat a balanced diet with lots of fruits and vegetables, legumes, nuts, seeds and soy foods - some newer varieties are very tasty. Try baked tofu, which has the consistency of cooked chicken and comes in a variety of flavors. It is great in anything from fajitas to stir-fries and can even be eaten right out of the package. Another excellent source of vegetable protein is wheat meat (gluten), much used in Chinese vegetarian cuisine.

If you're eliminating dairy products, make sure you're getting adequate calcium by eating green vegetables such as collards, mustard greens and kale, calcium-fortified soy milk and orange juice, and tofu processed with calcium sulfate. If you eat no animal foods make sure you get enough vitamin B12 from fortified soy milks or cereals or by taking a supplement. Other nutrients sometimes deficient in a vegetarian diet are zinc and iron. You'll absorb these minerals best by eating foods high in vitamin C in the same meal. Cereals, grains, legumes, dates, prunes, raisins and greens provide iron, and you can get zinc from leavened breads, legumes, nuts and spinach.

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Re: Vegetarian and increasing muscle mass [Re: bodynotdead]
    #6975243 -

i have a package of wheat gluten, and need a recipe for some good wheat meat. Anyone make it?

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Re: Vegetarian and increasing muscle mass [Re: bodynotdead]
    #6975272 -

People who work out regularly need only a little more
protein than couch potatoes to rebuild muscle tissue.
Bottom line: Active people don't need protein powders,
and there's no benefit from getting more than 20 to 30
percent of your daily calories from protein.


--------------------
"absolute power corrupts absolutely".
Lord Acton,

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Re: Vegetarian and increasing muscle mass [Re: Galvie_Flu]
    #6975292 -

Wow, great replies. I'll post a little more information.

I don't have a workout plan yet until I get a little more research done. I'm just messing around with various body weight exercises at the moment. I'll try to develop a plan when I get my book in the mail.

I'm lacto-ovo so I'll defenitely start eating more cottage cheese. I really like cottage cheese so I don't even know why I'm not eating it anyway. I really like nuts (expensive though..) so I can eat a lot more of that. I'd like to avoid eggs all the time because it's just cholesterol city.

I'd interested to hear more about coconut milk. I'd never heard about that, but for some reason the idea of adding coconut milk to beans sounds appealing. Thicken it up a bit, add some different flavor.

I think the trick I'm going to maybe have to overcome is being lazy when it comes to cooking.


--------------------
Ishmael
http://www.ishmael.org

Ron Paul 2008!
http://www.ronpaul2008.com/

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Re: Vegetarian and increasing muscle mass [Re: freddurgan]
    #6975336 -

you can buy coconut milk in a can or make it yourself, using dry shredded coconut. Use the same recipe as the nut milk recipe subbing coconut.

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Re: Vegetarian and increasing muscle mass [Re: Galvie_Flu]
    #6975501 -

Infested, I like your drawings.

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Re: Vegetarian and increasing muscle mass [Re: freddurgan]
    #6975567 -

Oatmeal, baby. When I think calories, I think "oatmeal"


--------------------
When the stress burns my brain it's like acid raindrops
maryjane is the only thing that makes the pain stop

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Re: Vegetarian and increasing muscle mass [Re: Newbie]
    #6975658 -


Edited by StickyWater (04/29/08 01:01 PM)

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Re: Vegetarian and increasing muscle mass [Re: StickyWater]
    #6975949 -

Apology accepted.

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Re: Vegetarian and increasing muscle mass [Re: Newbie]
    #6976189 -


Edited by StickyWater (04/29/08 12:58 PM)

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Re: Vegetarian and increasing muscle mass [Re: freddurgan]
    #6977108 -

freddurgan said:
Wow, great replies. I'll post a little more information.

I don't have a workout plan yet until I get a little more research done. I'm just messing around with various body weight exercises at the moment. I'll try to develop a plan when I get my book in the mail.

I'm lacto-ovo so I'll defenitely start eating more cottage cheese. I really like cottage cheese so I don't even know why I'm not eating it anyway. I really like nuts (expensive though..) so I can eat a lot more of that. I'd like to avoid eggs all the time because it's just cholesterol city.

I'd interested to hear more about coconut milk. I'd never heard about that, but for some reason the idea of adding coconut milk to beans sounds appealing. Thicken it up a bit, add some different flavor.

I think the trick I'm going to maybe have to overcome is being lazy when it comes to cooking.


Strain the eggs and eat the whites. There's no cholesterol in them.

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Re: Vegetarian and increasing muscle mass [Re: zootroid]
    #6977299 -

Well without the yolks I don't even want the eggs :smile: If I have to choose between egg whites and no eggs I'll pick no eggs.

As for the other foods, I just went shopping and bought:

Black beans
Small curd cottage cheese
Black bean and cheese dip
Soy Milk
Coconut Milk for the beans
Egg Salad
Stuff I'm forgetting

I'm excited to start eating right. I've been letting too many unnecessary religious ideals get into my head. I look like a zombie and just seeing myself in the mirror is motivation enough to start doing this right.


--------------------
Ishmael
http://www.ishmael.org

Ron Paul 2008!
http://www.ronpaul2008.com/

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