posted Mon, 05/20/2013 - 11:53
1964
+ 1 anyone with knowledge of vegetarian diets?
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I have a buddy that has been asking me for some help bulking. He has been lifting for several months and his gains have stopped now. Naturally I asked him what his diet was like and he told me he is vegetarian and wanted to stay vegetarian. I live for meat and my diet revolves around it, so I don't know from experience about what other sources of protein outside of milk, cottage cheese, yogurt, etc. that he should be eating. Any ideas of other foods I could recommend for him?
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Some of this will mirror some info below :
Nuts, seeds, beans, flaxseed, legumes, substitute quinoa for brown rice.
Peanut Butter (google power peanut butter- high protein peanut butter
Also of importance:
Keep his workouts short and intense. The body can fuel through a shorter workout on glycogen stores. As the length of the workout increases higher protein demands will be made on the body.
Supplement with BCAA's before, during, after workout.
I have switched to quinoa recently. I heard it has more protein than rice, but I really like it because it was a break from the rice.
AnonTell him to watch a movie called Forks over Knives , in it he'll find the name of a book, with vegetarian recipes .
Will do, thanks for the advice
I urge him to be very careful with soy products as they significantly raise estrogen levels. I'm including a link and this is not the only source I've seen site this information.
http://www.menshealth.com/nutrition/soys-negative-effects#mobify-bubble
Edit: after Alloneword commented below I researched this more and this appears to be a vastly spread myth. I for one will personally remain a meat eater for the following three reasons:
1- we have forward looking eyes, we are predators(yes, I acknowledge I am not actually hunting my food by visiting Walmart)
2- we have incisors, these have a primary function of cutting and ripping flesh.
3- I believe if God didn't want me to eat animals, he would not made them out of meat:)
That being said, I respect anyones dietary decisions as long as they are healthy about it and I will not be scared to add some soy to my diet. in fact Im pretty excited about having a glass of vanilla chai tea once in a while.
That story is such BS, I eat tons of tofu!! Get blood test regularly, nothing has changed with my estrogen (I haven't been a vegetarian overnight either, it's been years). Google phytoestrogens if you want to know what soy will produce. I stay away from GMO soy, not because of potential estrogen like effects but because GMO soy has been proven to to fawkkkk you up. It's a common ingredient in most heavily processed foods because of its versatility. I agree that soy is not synonymous with health, neither is meat, similar to meat it's all about the process (the difference between eating meat raised chemical free and eating natural food versus factory farmed raised standing in a pile of its own shit and piss, eating food it can't naturally digest). If people eating soy were getting gyno, the whole neighborhood I live in would be walking around with bitch tits. Hahahahaha.
I stand corrected. It would never be my intent to propagate myths on this forum. I will edit my original comment. After reading your comment I spent a good deal of time trying to research isoflavones or phytoestrogens. Holy crap though, talk about propaganda on both sides. The vegan / meat eater lobbyists both have far left / right wing extremist camps. It kind of reminds me of politics and was difficult to find studies with actual data rather than opinions based on anecdotal evidence.
+1 for the knowledge and being respectful in the way you presented it.
No problem bud! It is a heavily propagated myth, I will tell you though bud, you are correct both sides have their own propaganda. This, I feel, is because humans love to rationalize their position on anything
+1 for the humility
Thanks brother. I'm here to learn for myself and to pass on the knowledge I've picked up when someone needs it. I just want the knowledge to be based on fact.
holy shit i just read that link and its the exact same story this guy at the gym told me. i highly doubt its the same person, sounds like this guy was trying to be cool and tell me a story, hahaha
http://zenhabits.net/soy/
Yeah I told him about that too because this older guy at my gym had some issues with that.
No1Beans, nuts, protein shakes
Oh, and plus 1 for helping your bud. I remember what is was like the first six months or so trying to figure what/how to eat. After a while you begin to figure it out and make it work. On my last cycle I added 20lbs of LBM. It doesn't take meat to grow. Your body breaks down all protein to amino acids so it can't tell the difference between which protein you're using (animal or plant based). Good luck bud.
Thanks, thats exactly what I told him. Getting started can be so stressful, really helps to get the knowledge from people that have been there before. I remeber what it was like when I couldn't gain, so I wanted to help as much as I can.
Seitan, tempeh, hemp seeds, tofu, eggs, soy flour, textured vegetable protein, Greek yogurt.
http://www.uptonsnaturals.com/products/
Upton's are my favorite seitan, one package is 60 grams protein and 28 carbs. No cholesterol.
Tempeh has really come around and is super protein rich.
If I think of more I'll post em up.
The hemp seeds I get have 5g protein and 1 carb per 2 TBS!!!! I add it to everything
http://shop.happy-hemp.com/raw.html
When getting tofu you've got to stay away from any GMO soy. I get my tofu at a little Japanese spot in my town, they make it there, it's super legit and pure protein.
Blend some soft tofu with raw garlic and some basil and BOOM you've got ricotta, that mixed with some tomato sauce and some eggplant cut into lasagna like noodles and boom you've got lasagna that super high protein/low carb and taste great.
Thanks a lot, I have never heard of half these things. Thanks for the links and recipe too. I'm not vegetarian but I think I'm gonna try out some of these myself.