Vegetarian Weight Gain Advice

nickeverett

nickeverett

nickeverett

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Pescatarian Weight Gain Advice

I'm 6'1" and currently weigh 64.6kgs (10 st, 2 lb), body fat 8.3%. I started a weight gain program in May 2011 at 63kg, 5% body fat and by June I had gained up to 68.1kg, 10.3% body fat. However, I got really busy and the diet lapsed. I've stayed at my current weight since then.

To do the previous weight gain of 5kgs in a month, I needed to eat between 3500 and 4000 kcals per day. Burning 300 - 600 per day in exercise; cycling and free weights mostly.

I now want to get back on track and bulk up to at least 75kg / 12st ish in 2 months and maintain it this time.

Here is an example diet from before:

Breakfast - 500 kcal
Fruit & Nut Museli & Whole 4% Fat Milk

Morning Snack - 850 kcal
Phd Synergy ISO 7 Supplement
Whole 4% Fat Milk
Dry Roasted Penuts

Lunch - 500 kcal
2 x Egg Sandwich

Afternoon Snack - 925 kcal
Yogurt, honey, banana, pear
Whole 4% Fat Milk & Dried Skimmed Milk Powder

Dinner - 800 kcal
Vegi Spaghetti Bolognaise

Total - 3575 kcal
Click to expand...


Thoughts and advice on this diet and on muscle/weight gain exercises please.

Also supplement advice as well please. I used Precision Engineered Muscle & Size Gainer for most of the time, but switched to Phd Synergy ISO 7 Supplement after I noticed the Muscle & Size Gainer contained Gelatine. The Synergy didn't work as well, imo. What supplement would you suggest for weight gain (vegi friendly).

(I don't have a gym membership but I do have free weights and a workout bench)
 
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If you want to live a long healthy life, free of deficiency and hormone imbalance, I highly recommend you eat meat as nature intended.
 
What you were doing was working, so go back to doing that if you were happy with how it was going :)
 
If you're looking to put on weight, then your diet seems a bit biased towards fruit and nuts to me.

What about any cheese, rice, vegetables, potatoes?

For a balanced diet, without any meat, then I'd have thought you'd really need to look at adding more vegetables.

To increase weight, I'd be looking at carbs/protein intake, most of which you should be able to get by adding some of the above suggestions into your diet.

I'm sure others will give you some more detailed guidance, but those seemed to be some glaring omissions from your existing diet.

/edit, I realise you've only posted an example, so you may be eating these already. Feel free to ignore if that's the case.
 
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Morba said:
What you were doing was working, so go back to doing that if you were happy with how it was going :)
Click to expand...

Yes, it seamed to. Any thoughts on a vegetarian alternative to Precision Engineered Muscle & Size Gainer?


div0 said:
If you're looking to put on weight, then your diet seems a bit biased towards fruit and nuts to me.

What about any cheese, rice, vegetables, potatoes?

For a balanced diet, without any meat, then I'd have thought you'd really need to look at adding more vegetables.

To increase weight, I'd be looking at carbs/protein intake, most of which you should be able to get by adding some of the above suggestions into your diet.

I'm sure others will give you some more detailed guidance, but those seemed to be some glaring omissions from your existing diet.
Click to expand...

That is just a example of one day, but yes most of the snacks are fruit, nut and milk/yogurt based.

Most lunch and dinners contain cheese, veg, rice and/or potatoes. But I'll look into putting more into the snacks.
 
nickeverett said:
Yes, it seamed to. Any thoughts on a vegetarian alternative to Precision Engineered Muscle & Size Gainer?
Click to expand...

More food in general... supplements are just food in condensed form (size gainer is generally a mix of protein and carbs that yields somewhere between 250-350cals depending on type and whether water or milk is being used), and practically speaking there isn't any real difference between them.

People will swear by Brand X/Y/Z but the science underpinning such suplplements is VERY thin on the ground if you have a good, balanced diet. So the answer - unless you're specifically going for creatine - is eat more.

If you absolutely have to use a supplement of sorts, go for the cheapest whey protein possible and mix it with milk. Personally, I'd just eat more good food. Because it's more satisfying and doesn't taste like scented airfreshener.

Practically speaking, 10kgs of weight in 2 months that doesn't make you flab out a little is going to be VERY hard ask. The only way to come close (without cheating) is to guarantee yourself at least 8hrs kil a night, eat at an enormous calorie surplus and workout like a monster.

Workouts should involve big compound movements at big weights (for you), focussing on the big muscle groups. You may probably wind up at your desired weight in 2 months, but you will be slightly chubby, exhausted, and you will feel like you've been run over by a bus.

I've just about managed 8kgs in four months through diet and training and kept myself relatively lean (nowhere near 10% body fat, however), and it is really hard work, so have a think about your target and whether it's realistic based on what you know you can do.
 
LOAM said:
Get some dried (edemame) soy beans from Tesco, soak for 12 hours in water and roast them (approx 45mins) with a hint of olive oil and some chilli. They are lovely, packed with protein and 25g of them have 115-120 cals in them. They are magic beans tbh.

http://www.egglesscooking.com/2008/04/06/roasted-soy-beans-or-soy-nuts/
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Great thanks, I'll give them a try.



mrthingyx said:
More food in general... supplements are just food in condensed form (size gainer is generally a mix of protein and carbs that yields somewhere between 250-350cals depending on type and whether water or milk is being used), and practically speaking there isn't any real difference between them.

People will swear by Brand X/Y/Z but the science underpinning such suplplements is VERY thin on the ground if you have a good, balanced diet. So the answer - unless you're specifically going for creatine - is eat more.

If you absolutely have to use a supplement of sorts, go for the cheapest whey protein possible and mix it with milk. Personally, I'd just eat more good food. Because it's more satisfying and doesn't taste like scented airfreshener.

Practically speaking, 10kgs of weight in 2 months that doesn't make you flab out a little is going to be VERY hard ask. The only way to come close (without cheating) is to guarantee yourself at least 8hrs kil a night, eat at an enormous calorie surplus and workout like a monster.

Workouts should involve big compound movements at big weights (for you), focussing on the big muscle groups. You may probably wind up at your desired weight in 2 months, but you will be slightly chubby, exhausted, and you will feel like you've been run over by a bus.

I've just about managed 8kgs in four months through diet and training and kept myself relatively lean (nowhere near 10% body fat, however), and it is really hard work, so have a think about your target and whether it's realistic based on what you know you can do.
Click to expand...

Ok, so I think I've maybe set my target too high.

I'm looking to supplements because my work schedule is fairly random but intense. So, when I get called away to work and don't have my own kitchen/food, I need the supplements to boost my cal intake.

Thanks for the exercise tips, very useful.
 
On top of the already good advice - try Quinoa. You can buy it in bulk online and it's a complete protein source so it'll give you all the amino acids you need as well as having plenty of carbs/fats. In saying that though it's still low in protein so you might want to have something with it. I normally have chicken with it but that's out for you obviously so maybe a portion of your favourite veggie protein packed food would do well
 
ever looked into leangains? on the subject of gaining weight without getting the "chubby" effect... though I guess the amount of food would be quite a lot quantity wise without meat a 6-8 hour eating window could help with that.

On the subject of vegetarian gains... I guess more cheese/whey/milk (preferably raw) and eggs. Try to make sure any of the legumes that you eat are prepared properly as to minimize the many negative health impacts.
 
Hi nickeverett,

Drinking your calories is not a bad idea. The primary reason for not doing so from my end of the spectrum (in that I am trying to control my appetite and eat less) would be drinking calories does not produce as good satiety as chewing calories.

Supplements could definitely have their place or just drinking something like whole milk between a meal.
 
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I don't see there being a difficulty in gaining muscle being vegetarian / pescetarian. (I used to be vegetarian).

The main thing you want when bulking is carbs and calories. If you find it difficult to eat enough, then try liquid (full fat milk, milk shakes, ice cream blended with peanut butter etc.).
 
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