Quote (Mesonychid @ Feb 17 2011 09:08pm)
Hey Raynor, I've got a friend who's a vegetarian and is trying to gain some mass. To my knowledge he eats no meats, fish, or eggs. He's about 5' 10 and 115 lbs I would guess.
Could you give me a sample vegetarian diet/work out plan I could give to him?
This is very complicated. Is he vegan or vegetarian?
If vegetarian, that means he eats dairy and thus could get by with a LOT of whey protein, milk, cottage cheese, etc.
If he is vegan, I can't help you - as there is no healthy protein source for a male that is vegetable based (soy is estrogenic and beans are incomplete)
Anyway, here is the VEGETARIAN BULKING DIET:
Must purchase the following items:
Optimum Nutrition Pro Complex or NOW! Whey Protein Isolate (follow the meal plan below for this)
Optimum Nutrition Micronized Creatine Monohydrate (follow the dosing guide here
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367 )
Controlled Labs Orange Triad (take 6x per day, 3 morning 3 night w/ meals)
NOW! Vitamin C-1000 (take 2x per day 1 morning 1 night)
NOW! Vitamin d-3 5,000 iu (take 1x per day)
Meal 1 - 40g whey protein shake + 2 large servings of fruit + 1 cup of oatmeal w/ whole milk and handful of almonds
Meal 2 - 40g whey protein shake + 1 cup brown rice + 1 cup black beans + 1 cup broccoli
Meal 3 (PWO)- 40g whey protein shake + 2 large servings of fruit + 1 cup of whole grain pasta or brown rice
Meal 4 - 40g whey protein shake + 2 cups whole grain pasta + tomato sauce + cheese + side salad
Meal 5 - 40g whey protein shake + 2 slices whole grain bread w/ peanut butter
Meal 6 - 1 cup cottage cheese + almonds + cinnamon