Any veggies in here?

[neodyn55]

So I've been weight training 'proper' for about a month and a half so far. By 'proper', i mean I wasted 2 months before that doing only cardio and using those machines...

While I've seen results (overall body toning, body fat percentage reduction, etc), nearly every source I read on weight training advises about 1 gram of protein per pound of lean body mass. My current weight is close to 170 @ 6'0. It's close to where I want it to be; I'm focused now on reducing body fat percentage.

At 10% body fat, that leaves about 150 pounds of LBM. Assuming bone weight, etc, lets say I need about 120 g of protein per day.

Here's the problem: I'm getting roughly 75g per day, because of my veggie diet. Of which, about 50 grams are from my protein shakes + milk.

Has one used any of these training programs (ripptoe's, etc) on a vegetarian diet? If you have, please share your tips.

 

[MegaVovaN]

LBM includes bone weight. LBM = everything but fat.

How to Get Your Daily Protein When You?re Vegetarian or Vegan

Best recommendation of course is, start eating meat and eggs.

 

[Capt Caveman]

Start eating nuts, soy and tofu.

 

[sash1]

i got turned onto tempeh about 2 years ago. they sell it at my local grocery store, you might wanna look for it. it's very easy to cook with, and it's pretty high in protein.

other than that, most of your protein, like capt said, is gonna come in the form of soy or nuts. i dunno if you're into boca burgers or not (soy based fake meat patties), but they're also generally high in protein.

edit: can't believe i forgot to mention: i dunno to what extent you're a vegetarian, you said you drink milk so i'm guessing you're not vegan anyway, if you have nothing against fish, tuna is a great way to get in some protein. (pescaterian? )

 

[neodyn55]

Originally posted by: sash1
i got turned onto tempeh about 2 years ago. they sell it at my local grocery store, you might wanna look for it. it's very easy to cook with, and it's pretty high in protein.

other than that, most of your protein, like capt said, is gonna come in the form of soy or nuts. i dunno if you're into boca burgers or not (soy based fake meat patties), but they're also generally high in protein.

edit: can't believe i forgot to mention: i dunno to what extent you're a vegetarian, you said you drink milk so i'm guessing you're not vegan anyway, if you have nothing against fish, tuna is a great way to get in some protein. (pescaterian? )

Nothing that was once alive *and* kicking.

hmm isn't soy high in estrogen though?

got to check out tempeh. boca burgers sound nice. I've to give it a try

 

[neodyn55]

Originally posted by: MegaVovaN
LBM includes bone weight. LBM = everything but fat.

How to Get Your Daily Protein When You?re Vegetarian or Vegan

Best recommendation of course is, start eating meat and eggs.

Oh no. so for 10% Body fat, i need close to 150 g of protein per day

Edit: TY for the link.

Edit2: Nice article - I liked the meal suggestion part - that's what I was looking for.

I think eggs are ok (egg whites at least) but I'd like to stay off the meat/fish for personal reasons. I'm not looking for a monster build, just some good musculature and overall fitness.

I'll figure out a meal plan and post it here.

 

[neodyn55]

Originally posted by: Capt Caveman
Start eating nuts, soy and tofu.

I got these granola bars that are high in protein (7g per bar). It's composed mainly of different types of nuts.

The problem is it contains a lot of fat. I've to check if it's good or bad fat, but the sticker reports that it's 22% of my DV.

Nuts are high in protein... but do they provide the wrong kind of fat (saturated?)

 

[MegaVovaN]

Nuts provide good kind of fat...(accroding to Stronglifts) that's why peanut butter is popular source of protein.

sticker is rated for 2000 calorie daily diet, so unless you eat 2000 calories a day, it is not daily value.

 

[CKent]

Legumes are the protein kings of the vegetable kingdom. Of course they can pose problems if you don't live alone :laugh:

Depending what type of vegetarian you are, you can also consider milk, eggs and fish, in addition to the above suggestions by other posters.

Even for someone with an unrestricted diet, eating enough calories and at the proper proportion of carbs : protein : fat is a difficult proposition, and is probably a bigger factor than genetics in keeping thin guys thin. People who successfully put on long-term muscle mass often liken proper eating to having a second job.

 

[SociallyChallenged]

Originally posted by: neodyn55

Originally posted by: sash1
i got turned onto tempeh about 2 years ago. they sell it at my local grocery store, you might wanna look for it. it's very easy to cook with, and it's pretty high in protein.

other than that, most of your protein, like capt said, is gonna come in the form of soy or nuts. i dunno if you're into boca burgers or not (soy based fake meat patties), but they're also generally high in protein.

edit: can't believe i forgot to mention: i dunno to what extent you're a vegetarian, you said you drink milk so i'm guessing you're not vegan anyway, if you have nothing against fish, tuna is a great way to get in some protein. (pescaterian? )

Nothing that was once alive *and* kicking.

hmm isn't soy high in estrogen though?

got to check out tempeh. boca burgers sound nice. I've to give it a try

Soy contains phytoestrogens, which I've read aren't steroids like human estrogens. Also, like hormones in milk, there is some debate as to their affects on the human body. If you're a vegetarian, soy is pretty much your main source of protein. Just go for it. I highly doubt that there would be enough to change anything significantly in your body.

 

[KoolDrew]

LBM includes bone weight. LBM = everything but fat.

Exactly. However, at 10% bodyfat I'd probably just base protein requirements on bodyweight to be on the safe side. More protein than is necessary is always better than too little and a high protein intake is important for maintaining muscle mass on a cut. On a vegetarian diet it may be hard to get that much protein, but just do your best. Either way, you definitely want it to be higher than what you're currently consuming.

 

[saturnlife]

Use soy flour & soy-milk which helps reduce weight. Have vegetable salads & cereals for lunch & dinner. Avoid sweets and junk food.

Sleep early. ( going to bed very late will cause obesity). Workout for 1 hour early in the morning.








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Good vegetarian diet food i ever ate

 

[KoolDrew]

Sleep early. ( going to bed very late will cause obesity).

Eating too much makes you fat, not when you go to bed.

 

[SociallyChallenged]

Originally posted by: saturnlife
Use soy flour & soy-milk which helps reduce weight. Have vegetable salads & cereals for lunch & dinner. Avoid sweets and junk food.

Sleep early. ( going to bed very late will cause obesity). Workout for 1 hour early in the morning.

Lol... I would like very much to see where you got that piece of information. Obviously, hormones may be slightly different later in the evening, but I doubt it would even PROMOTE fat storage. Like Drew said, calories in vs calories used are what affect one's weight - not sleep time.

 

[AgaBoogaBoo]

Certain beans have a good bit of protein, try to find ones that do and foods that you can make with them. I'm vegetarian and have been working on getting in shape, which was to initially lose some weight, but now it's to lose weight but put on some muscle as well, and so my weight is pretty consistent.

 

[msi1337]

I am not a veggie, but I enjoy a nice lentil soup every once in a while. High in protein and fiber and good tasting too!

Good recipe for Lentil Soup

here is a good recipe. The picture may not do it justice, its actually quite good.

 

[Kaido]

Originally posted by: SociallyChallenged

Originally posted by: saturnlife
Use soy flour & soy-milk which helps reduce weight. Have vegetable salads & cereals for lunch & dinner. Avoid sweets and junk food.

Sleep early. ( going to bed very late will cause obesity). Workout for 1 hour early in the morning.

Lol... I would like very much to see where you got that piece of information. Obviously, hormones may be slightly different later in the evening, but I doubt it would even PROMOTE fat storage. Like Drew said, calories in vs calories used are what affect one's weight - not sleep time.

That should read, going to bed very late will cause obesity because most people eat crap when they stay up late. Then it goes to bed and all that junk food transfers straight into fat.

Didn't somebody post a scientific study a few months back that said there was a 100% correlation between being obese and staying up late?