Hi guys i need help with a vegetarian diet plan, i'm trying to put on 10lbs of muscle this winter. I've been a vegetarian my whole life so i believe i lack protein in my diet. Can you guys give me some meal planning tips or sample diet plans.

Read this and stopped.

Egg's and protein powder

This post was edited by Marinda on Dec 9 2016 07:00pm

gain 10lbs of muscle in less than a year?

well my goal is in about 8months think its possible?

With some fat and discipline

You'll just need to supplement protein in your diet to ensure you get an adequate amount. Aim for 1g/lb of body weight of whey protein. Use an app like myfitnesspal to track what you're eating to see if you're eating enough calories to gain weight. Then of course you'll need a good workout plan. There's plenty on google or if you want a custom one: http://forums.d2jsp.org/topic.php?t=75020597&f=60

Since you're veg you should also take a multi high in b12 and iron. Maybe a b complex and a multi.

This post was edited by dark-soul on Dec 10 2016 09:44am

Unless you're a new lifter, completely blessed with genetics, or on the gas, you will never put on 10 lbs of muscle in a year. But good luck to you

thx a lot man will definitely take your advice

You won't do it if you don't believe you can do it. Sometimes experienced lifters have no idea what they're doing, so they fall into the group of those who could gain +8 pounds of muscle in a year.

@OP: if you believe you're low on protein intake, you probably are low on it. How strict is your vegetarianism? Are you OK with taking creatine? It would help you put on some muscle. And no offense, but if you're a vegetarian and you don't know much about nutrition, it's time to read up and understand what you need to stay healthy. The same goes for the vast majority of non-vegetarians, but as a vegetarian, there are special considerations you will need to address. Ultimately, if you do it right, you can achieve optimal health. But please start by learning more about nutrition in order to help yourself out