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Diet/Training Advice for a VEG
- Thread starter VeggieLifterChick
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As long as you keep your variety of protein intake high, there is no problem what-so-ever getting enough of all the essential amino acids. For instance you might try a bowl of oats with whey or soy protein powder for breakfast, chick peas with egg whites and one yolk for mid morning meal, cottage cheese salad with a little olive oil dressing for lunch, lots of fibrous veggies and either more protein powder or some tofu mid afternoon, and lots more veggies and fresh fish de jour for dinner. Have some more cottage cheese at bedtime if hunger is a problem. Try to make sure you get 1.5 to 2 grams of protein per pound of bodyweight divided EVENLY into each meal, and try to reduce the starchy carbs in each meal as the day goes on (so have most of your grains/beans in the first half of the day, and just veggie carbs in the second half). I don't know what 'Fiber One' or "tofu crumble" are. I would avoid them if they are processed cereals or meals prepared by some else who doesn't have your best dieting interests at heart. In fact, I have no idea what 'cafeteria food' entails. Doesn't sound good to me, but I honestly don't know what they serve in what form.
At 137lbs you might want to start with, say, 200 grams of protein, that's, 35-40 grams of protein EVERY 2-3 hours, plus maybe an additional 100-140 grams of carbs per day, the rest of your calories come from fats. Have a high carb cheat day as needed (say once every week to 10 days to begin with.
If you restrict your caloric intake to 500 cals less per day than you burn off (no matter how you burn it off....weights, cardio, sex or whatever) then you will lose around a pound per week. It's up to you whether you decrease you calorie intake or increase your energy expenditure (or both) to achieve this. It's just that I find, for longer term dieting (several months) it is better to start out gradually when introducing cardio with dieting.
Hope that helps a little?
At 137lbs you might want to start with, say, 200 grams of protein, that's, 35-40 grams of protein EVERY 2-3 hours, plus maybe an additional 100-140 grams of carbs per day, the rest of your calories come from fats. Have a high carb cheat day as needed (say once every week to 10 days to begin with.
If you restrict your caloric intake to 500 cals less per day than you burn off (no matter how you burn it off....weights, cardio, sex or whatever) then you will lose around a pound per week. It's up to you whether you decrease you calorie intake or increase your energy expenditure (or both) to achieve this. It's just that I find, for longer term dieting (several months) it is better to start out gradually when introducing cardio with dieting.
Hope that helps a little?
huh?
<<<you cannot really get cut or strong being a vegetarian->>>>
You are totally off. I guess you didn't eat a balanced vegetarian diet. Everything about me imporved once i went vegetarian. I'm in better shape and have more energy than I did when I ate meat.
It's all about HOW you do it.
<<<you cannot really get cut or strong being a vegetarian->>>>
You are totally off. I guess you didn't eat a balanced vegetarian diet. Everything about me imporved once i went vegetarian. I'm in better shape and have more energy than I did when I ate meat.
It's all about HOW you do it.
My experience has taught me to ignore, that is don't even bother reading, anything posted by diamondiceclay. And certainly don't respond or react to him. He has been hanging around on the diet discussion board for a while now giving one line, unsubstantiated and even conflicting advice sorta like a parrot might do.
Also, I don't think it's eating meat that gets you leaner when becoming a non-vegetarian, it is the fact that you replace a lot of crap (processed cheese, refined carbs) with a better food--lean meats. As long as your vegetarian foods are quality--beans, eggs, some tofu, etc, I don't think you'll have a problem.
Dead right skinny. Lumping all vegetarians together is like lumping all meat eaters together. When you consider that the majority of obese American couch spuds are meat eaters, you could come to the conclusion that meat eating is detrimental to your health! I will admit that the vast number of vegetarians I have known looked pathetic and ate crappy diets. But they had other issues, such as a desire to be ramp-model thin, and a belief that minimal calorie intake was ideal. Others (more male vegos than female) thought that 'vegetarian' was merely an absence of flesh, so ate mostly eggs, cheese, avocados, 'fake meat' and lots and lots of refined pasta and rice. Vegetables never got a look in! Hmmmmm then there's the educated bodybuilding vegetarian that we're gonna turn VeggieLifter into..........
my veggie advice
I've been a vegetarian for over 6 years. I keep away from all refined garbage (unless it's a free day or a special occassion.). I can say, without doubt, I am one of the most muscular women in the gym. I don't take any AS (although I'm considering trying a cycle of Clen/T3 since I've been reading so much about it on various boards).
I agree that so many people who turn veggie think it's open season for potato chips, white pasta, white bread, sweets, etc. They are uneducated in nutrition, and frankly, unready to become vegetarian.
I became vegetarian for two reasons: I always hated meat and had to force myself to eat it, and, because I read a lot about meat and health, and decided that I could benefit from not including meat in my diet (which was a bonus to me!). Once I changed over to veggie, my energy increased big time, and for me, it just felt more natural.
I eat things like soy products (fake meat--VERY high in protein), tofu, LOTS of veggies, egg whites, veggie burgers, lowfat cheeses, salads, protein bars and shakes. I also supplement my diet with flaxseed oil, and add some minerals/vitamins, etc in pill form.
Now, I do believe that some people simply are not meant to make the veggie transition. I know of a martial artist who tried, and he was so weak he couldn't get to the gym. Also, if you LOVE meat, then it's not for you; life isn't about sacrificing everything.
I am often asked how I can possibly have all the energy I do, by fellow gym girls and guys. I tell them that, for me, going vegetarian did it. Also, my skin has improved too---much more of a healthy glow and no blemishes. I'll be glad to answer any veggie questions should you have any.
MS---you are a WONDERFUL asset to this board, as you are very open to everyone's preferences, and just want to help them on their fitness goals regardless of the diets they favor. Sassy69, I LOVE sprouted breads. I prefer Ezekiel FLOURLESS breads because they are ENTIRELY unrefined and taste delish. But you aint' kiddin' about expensive
Hope you all are having a great day.
Oh, by the way, here's what I JUST finished eating:
A protein shake with some unrefined wheat bran thrown in for fiber, along with some frozen berries (just a few) and a dollop of peanut butter. Then, a low calorie veggie burger topped with one slice lowfat cheese and salsa.
I've been a vegetarian for over 6 years. I keep away from all refined garbage (unless it's a free day or a special occassion.). I can say, without doubt, I am one of the most muscular women in the gym. I don't take any AS (although I'm considering trying a cycle of Clen/T3 since I've been reading so much about it on various boards).
I agree that so many people who turn veggie think it's open season for potato chips, white pasta, white bread, sweets, etc. They are uneducated in nutrition, and frankly, unready to become vegetarian.
I became vegetarian for two reasons: I always hated meat and had to force myself to eat it, and, because I read a lot about meat and health, and decided that I could benefit from not including meat in my diet (which was a bonus to me!). Once I changed over to veggie, my energy increased big time, and for me, it just felt more natural.
I eat things like soy products (fake meat--VERY high in protein), tofu, LOTS of veggies, egg whites, veggie burgers, lowfat cheeses, salads, protein bars and shakes. I also supplement my diet with flaxseed oil, and add some minerals/vitamins, etc in pill form.
Now, I do believe that some people simply are not meant to make the veggie transition. I know of a martial artist who tried, and he was so weak he couldn't get to the gym. Also, if you LOVE meat, then it's not for you; life isn't about sacrificing everything.
I am often asked how I can possibly have all the energy I do, by fellow gym girls and guys. I tell them that, for me, going vegetarian did it. Also, my skin has improved too---much more of a healthy glow and no blemishes. I'll be glad to answer any veggie questions should you have any.
MS---you are a WONDERFUL asset to this board, as you are very open to everyone's preferences, and just want to help them on their fitness goals regardless of the diets they favor. Sassy69, I LOVE sprouted breads. I prefer Ezekiel FLOURLESS breads because they are ENTIRELY unrefined and taste delish. But you aint' kiddin' about expensive
Hope you all are having a great day.
Oh, by the way, here's what I JUST finished eating:
A protein shake with some unrefined wheat bran thrown in for fiber, along with some frozen berries (just a few) and a dollop of peanut butter. Then, a low calorie veggie burger topped with one slice lowfat cheese and salsa.
You bring up some interesting points littlesha. There is a HUGE psychological aspect to diets that different people thrive on. I am pretty confident that a lot of guys in particular do worse on a veggie diet because of the psychology of meat=strength and manliness. This is aside from any poor dietary choices they may make. Even in modern society there is a lot of pressure on men to eat meat, and it would be the rare male that didn't get a hard time from his non-veggie male friends about his 'whimpy' diet. There are also other 'real' nutritional problems with people that suddenly drop all meat. Your body needs time to adjust to dramatic dietary changes, including learning how to be more conservative with it's absorption/excretion of vitamins and minerals. The iron deficiency that many new vegos experience is due in a large part to their bodies continuing to excrete lots of iron because too much iron is toxic and they are used to having lots of iron in their diet. Digestion and absorption changes a lot too, and you cannot try a veggie diet for only a few weeks and decide it doesn't work anymore than you can try a ketogenic diet for just a few weeks and decide it doesn't work.
It is no secret that I am a pretty strict vegetarian (for the past 21 years). I eat the occassional free-range eggs, and sometimes some goat or sheep cheese (I have a cow's dairy allergy) but other than that I avoid animal products. I see meat eating as recreational rather than essential to good health, but also recognize that most Americans are not going to change their belief that meat is 'essential', especially bodybuilders. I do not think that meat is bad for you either. But in a world of dwindling resources, rainforest deforestation, mad cow, E.coli epidemics, salmonella, antibiotic resistance and pollution (not gonna even bother touching on the ethical issues of commercial meet growing) I sometimes despair that so many Americans are jumping on diet band wagons such as keto/Atkin's type diets. Sure they work, but they are hugely wasteful in terms of world resources, and if every obese American were to convert to such a diet then it's hard to imagine how the world could support it.
I am now stepping off my soapbox.
It is no secret that I am a pretty strict vegetarian (for the past 21 years). I eat the occassional free-range eggs, and sometimes some goat or sheep cheese (I have a cow's dairy allergy) but other than that I avoid animal products. I see meat eating as recreational rather than essential to good health, but also recognize that most Americans are not going to change their belief that meat is 'essential', especially bodybuilders. I do not think that meat is bad for you either. But in a world of dwindling resources, rainforest deforestation, mad cow, E.coli epidemics, salmonella, antibiotic resistance and pollution (not gonna even bother touching on the ethical issues of commercial meet growing) I sometimes despair that so many Americans are jumping on diet band wagons such as keto/Atkin's type diets. Sure they work, but they are hugely wasteful in terms of world resources, and if every obese American were to convert to such a diet then it's hard to imagine how the world could support it.
I am now stepping off my soapbox.
