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15

I suggest you read this article from the Australian Institute of Sports. About halfway down the page it has a section titled: Protein – are vegetarian diets adequate? There is too much info to quote there so I'll put it in point form, but I suggest you read the whole article: Although most vegetarian athletes meet or exceed recommendations for total ...


8

A whey protein shake would be an easy way to get protein.


7

A good breakfast for me can consist of a 2-3 scrambled eggs mixed with half a can (~150g) cottage cheese. Spice it up with some tabasco sauce and it's totally edible, and it takes about 5 mins to make. Another option is to just eat a whole can of cottage cheese straight (perhaps mixed with something sweet like a splash of kool aid). That's nearly 40 grams ...


6

By just plugging your title into Google, I got the following resources: How to gain weight on a vegetarian diet Protein in the Vegan Diet (important for muscle mass) High Calorie Vegan Foods? What are some high-calorie vegetarian meals? High Calorie diet for a vegan You'd be surprised how easy this is. In fact many grocery stores have convenience vegan ...


6

Hi Zerotoinfinite, Look at this picture As you can see in the picture, the biggest contributor to gaining six pack is lower body fat percentages. As you can see, the six pack becomes more visible as the body fat percentage reduces. So, reduce your body fat percentage and your six pack will become visible. With regards to your specific question ...


5

Firstly, somatotypes are completely bogus. The idea of ectomorphs, mesomorphs and endomorphs was originally used for psychology not fitness. If you aren't gaining weight like you want, you are not eating enough - it is as simple as that. Advice for gaining weight is exactly the same as advice for losing it - measure everything you eat and weigh yourself at ...


5

Is < insert diet choice here > better for XYZ? No. And not so much because I like meat or carbs or bread or whatever the diet says you can't have. All the studies I've seen come up with one basic fact about diet: If you eat more than you need, you gain weight If you eat less than you need, you lose weight If you eat what you need, you maintain weight ...


5

For dealing with the protein requirements check out: You should have at least 0.65g protein / pound body weight And probably another 10% (see top answer here) I will say that it will be more difficult to remain truly vegetarian and hit the optimal macro-nutrient break down required by most anabolic diets. Due to the plant sources of nutrition you will ...


5

Is is possible to take on enough protein to build muscle whilst eating a vegetarian diet? Yes. I'd be interested to know which foods you do consume. When I had a vegetarian partner, I had to maintain a vegetarian diet, and she was a fan of (the now discredited) protein combining theory. The premise was that since most vegetarian proteins are ...


5

Your body needs stimulus to grow. Then it needs food to fuel that growth. Working out without increasing food intake will cause you to get leaner and somewhat more fit. Increasing food intake without working out will make you bigger only by making you more fat. Neither of those are a good idea for your goals. Here's what I'd do. I'd eat a lot more food than ...


5

Eat a can of tuna. White albicore. Each can has 2 servings and each serving has 14 grams of protein. Put some ranch dressing in there and your good to go! 28 grams is close enough for me but 1 tbsp of peanut butter would put you over the top ;)


4

Amazing you can run a lot on just fruits and veg! Regarding that particularly sort of odd tingly problem you describe. I've got a feeling it might be a problem relating to hypoglycemia - a difficult and sometimes misunderstood condition. It can lead to issues like migraines if (in short) you have problems with the dynamics of your bloody sugar levels. I ...


3

I think it is a foolish idea to try and start eating more before you start at the gym. Resistance exercise should increase your appetite and muscle mass. You will likely need to consume around 2200 calories or more to achieve your goal weight. I am assuming you are around 5' 10" (around 177 CM). I would also suggest about 240 grams of protein per day. You ...


3

Perhaps it would help to describe what your current diet is like on average. Fruits and veggies have certain benefits that you need to make sure you are continuing to get, although they also have some disadvantages. Let's start at the beginning with nutrition. You need something representative of each macronutrient: Protein. Fruits and veggies have ...


3

Disclaimer: I can't back any of this up with science. Eating a lot of fruit and vegetables, particularly juiced, and then not working out (as noted in your comment) might gain you some weight. (I bet it will be fat.) Foods are not fungible. If you want to gain weight without eating meat, take a look at questions on the topics of getting enough protein as a ...


3

If you eat milk and eggs, then whey protein supplements/powders are permissible. As far as amount, you want between 1-2g of protein per kg of body weight, leaning more towards the higher side. So I would recommend 75-100g of protein per day. (Not all at one time, but spread out). Quinoa is an excellent grain source, it's 18g protein per cooked cup, ...


2

I lived on a fish diet for a good year or so, it's really not that hard once you get past the initial meat cravings. Whale meat is a good substitute for beef, you should check if they have that in your area. Tuna-pasta is also a good satiating dish. Another personal favorite is salmon with fried mushrooms and mashed potatoes. Peanut butter sandwiches, and ...


2

Many plant foods have all the essential amino acids, but the ratios may be far-off of what your body needs, meaning you'd have to eat a huge amount in order to get an adequate dose of the rarer amino acids. Look at this answer which examines the Protein Digestibility Corrected Amino Acid Score (PDCAAS) demonstrating not only which foods are complete, but ...


2

The following vegetables give you a complete essential amino acid profile. Quinoa - can be eaten like rice. Soybean - as tofu, milk, miso Spirulina - great as a sweat drink Buckweat Hempseed Amaranth


2

In response to your questions: Should I quit meat/dairy/eggs cold-turkey (cold-tofurkey?)? Or is it easier to "ease" my way into my new diet? It won't really be hard to quit cold-turkey because you are not quitting a habitual practice. With that said, you could, if you wanted start with going vegan one day a week to get a taste of food prep, options, ...


2

French fries are vegan. Despite what many people may say, there is nothing intrinsically healthy about vegan food. I have a close vegan friend who makes the best peanut butter cookies that are just the right amount of fatty and crumbly from the peanut oil that they are to die for! There are many reasons to choose a vegan or vegetarian lifestyle, however ...


2

I am assuming by weight gain, you mean increase lean muscle mass? You asked for other items on your list. I noticed you don't have legumes (aka beans) on your list. I eat lots of beans, particularly garbanzo beans. It is not the most calorie dense food for weight gain (hence why I eat them in large quantities), but beans are super healthy and a great ...


2

Eating less will leave you malnourished, lacking vitamins and essential minerals et cetera. Eating more will leave you over nourished, extra fat, insulin spikes et cetera. Eating in moderate proportions is what every human should aim for. "Too much of anything is bad for you." I know the link I have refereed to you is not fitness/strength based. I like ...


1

This is a similar issue concerning the whole simple vs complex carb myth. Typically foods that have a high glycemic index have a relatively low to zero fat content which causes your body to digest high GI foods faster. High-GI ‘carbohydrates’ (sugars), simple or complex, are digested far more quickly than we can burn them for energy, whereupon our ...


1

Why not juices and smoothies? Juices are probably what you're looking for since juicing will remove a lot of the fiber from a vegetable combo and allow you to get the concentrated nutrition as well as carbs without filling you up. For smoothies maybe use almond milk home made or store bought as your smoothie base. Then add fruit, like berries, apples, ...


1

I know calculating sounds like the right way to approach your question but theory is theory, de facto things are often different. I don't remember reading about any bodybuilder who promotes beans and lentils over meat. I have heard many times that beans and lentils are very high in protein but nothing replaces meat. Proteins from beans and proteins from ...


1

Yes I am vegan and take Valporic Acid. My carnitine levels are half of normal levels and I am very sick with new heart problems and fatigue. So talk to your doctor and get your levels tested. See too if any deficiency is a genetic metabolic disorder and not diet or drug related


1

My advice: Work empirically. Since you only suspect that your fatigue and nausea are related to hyperammonemia, order blood tests for both ammonia and carnitine levels. If they are abnormal, start taking regular L-Carnitine supplements, standard dosage. Retest every 2 weeks to check for improvement. If you're better, be happy. If not, try increasing the ...


1

Yoghurt? Whey protein shakes? HIGH PROTEIN COOKIES?? None of this is what Tim Ferriss was talking about I'm afraid. He means high quality protein, i.e. animal protein. If you're a vegetarian, then I guess you've got to do the best you can with a restrictive system of eating. I have a similar issue, in that I find it difficult to eat so much in the morning ...



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