Need advice for Vegetarian Bulking diet
va_01
Posts: 176 Member
Hi everyone
I am currently beginning a bulk, and my calories are currently set to 3300-3400. I know i will need to up these in the next few weeks, as my last bulk took me close to 4000 calories.
I am a vegetarian, and I have a really busy schedule so it's not easy/I dont have time to make things like "Tofu scrambled eggs" or anything like that. (Dont get me wrong - they look SO GOOD but I am not a very excitable eater, and I'm fine with the most basic things).
Here's a rough outline of my diet throughout the day. I would love for input on how to get in extra calories, etc. I understand the IFYM mentality, btu if there are any blaring issues you see such as sugar, sodium, etc. please let me know
~9am:
20 oz latte (no sugar added)
~10am:
1 cup Kind Peanut Butter Whole Grain granola
Fage 0% Greek Yogurt (1 container)
Kind/Cliff bar of some sort
~12-1pm:
Sandwich with whole grain bread, romaine lettuce, tomato, sprouts, mayonnaise, tempeh bacon, cheddar cheese
OR
Arepa bun with tofu, black beans, plantains, avocado, cheese with a side salad of mixed greens/tomatoes
3pm:
1.5 oz of Whole Cashews
16 oz latte (no sugar added)
Post workout:
Cytosport Monster mass (4 scoops) ((big source of protein/carbs))
Sometimes with water, sometimes with milk
7pm:
2 cups brown rice
Extra firm Organic Tofu (Trader Joes), sautéed in pan with 1.5 tbsp of olive oil
Cheddar cheese slice
2 eggs
I'm thinking about creating a good morning shake with a lot of calories that would help me get more in. I am not a very eager eater - I get full easily and find it a hassle to be eating all the time. ( I Know, i know, it's some people's dream.) So whatever would be easiest/have a good amount of protein (I hit about 180 grams now).
Thank you!
I am currently beginning a bulk, and my calories are currently set to 3300-3400. I know i will need to up these in the next few weeks, as my last bulk took me close to 4000 calories.
I am a vegetarian, and I have a really busy schedule so it's not easy/I dont have time to make things like "Tofu scrambled eggs" or anything like that. (Dont get me wrong - they look SO GOOD but I am not a very excitable eater, and I'm fine with the most basic things).
Here's a rough outline of my diet throughout the day. I would love for input on how to get in extra calories, etc. I understand the IFYM mentality, btu if there are any blaring issues you see such as sugar, sodium, etc. please let me know
~9am:
20 oz latte (no sugar added)
~10am:
1 cup Kind Peanut Butter Whole Grain granola
Fage 0% Greek Yogurt (1 container)
Kind/Cliff bar of some sort
~12-1pm:
Sandwich with whole grain bread, romaine lettuce, tomato, sprouts, mayonnaise, tempeh bacon, cheddar cheese
OR
Arepa bun with tofu, black beans, plantains, avocado, cheese with a side salad of mixed greens/tomatoes
3pm:
1.5 oz of Whole Cashews
16 oz latte (no sugar added)
Post workout:
Cytosport Monster mass (4 scoops) ((big source of protein/carbs))
Sometimes with water, sometimes with milk
7pm:
2 cups brown rice
Extra firm Organic Tofu (Trader Joes), sautéed in pan with 1.5 tbsp of olive oil
Cheddar cheese slice
2 eggs
I'm thinking about creating a good morning shake with a lot of calories that would help me get more in. I am not a very eager eater - I get full easily and find it a hassle to be eating all the time. ( I Know, i know, it's some people's dream.) So whatever would be easiest/have a good amount of protein (I hit about 180 grams now).
Thank you!
0
Replies
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You could definitely add a protein shake in the morning. I like vanilla whey protein and frozen fruit and water in the blender, with a bit of baby spinach thrown in (you really don't taste it). To add fat, you could use some flax oil or seeds, which will help you get your omega 3's as well.
If you like them, protein bars can be great snacks. The Oh Yeah brand tastes like a candy bar and still has plenty of protein (25 or 30g, I don't remember exactly). I think they run about 320 calories? I haven't had one in a while, but I remember them tasting like an Oh Henry bar
I am similar to you with food. I like it ok, but not enough to actually make an effort to make it or go get it. I do eat a lot of the soy and gluten based meat analogues like veggie burgers, chick'n and beefless tips. It's not as good as fresh, whole ingredients, but it's better than cereal, which is what I would realistically eat otherwise. The Gardein Chick'n Scallopini is seasoned and good enough to eat on its own with a side of rice and veggies. 24g of protein in 2 pieces. They can be cooked in literally 3 minutes on the stovetop.0 -
need more salad in your diet.0
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The Boca prepackaged patties are pretty good.0
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Change the fage 0% to full fat Fage - same great taste, but better in every other way0
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If you are trying to gain weight, salad might not be the best way to get your veggies in. I would tend to go for something a bit more calorie dense like juices or cooked greens and veggies which I find to be less filling per calorie. Likewise, I wouldn't really eat a lot of vegetable soups. Too low calorie for the space it takes up in your stomach. Your appetite might be bigger than mine, but I use salad and soups when I want to lose weight because they fill me up with very few calories.0
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Eat more peanut butter, nut butters, nuts.0
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Pesto is good. I buy the big jar from Costco so if I'm pressed for time I boil noodles and toss in pesto. 1/4 cup is 330 calories. I toss roasted veggies in it too.
Do you like hummus? Hummus with pita and veggies is delicious. I'd eat hummus with a spoon.0 -
Drink more milk.0
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as for morning shake:
greek yoghurt with milk, oats and protein powder +banana or other fruits of choice. Lot's of calories and protein in one little drink (okay it's a fricking massive drink)
and in general yes, nut butter!! yum yum!
And I became a big fan of lentils! No soup or stew without them! Add loads of calories and some nice body without you noticing anything
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I see no ice cream.
no bagels
no pizza
no beer
no gummy bears
eat more things- and add more carbs.
- You're eating nuts/cashews etc- just eat more 1.5 oz is not that much- eat 3 oz.
1.) calories trump anything else in a bulk
2.) carbs > protein in a bulk
eat- ALL.THE.THINGS.0 -
I see no ice cream.
no bagels
no pizza
no beer
no gummy bears
eat more things- and add more carbs.
- You're eating nuts/cashews etc- just eat more 1.5 oz is not that much- eat 3 oz.
1.) calories trump anything else in a bulk
2.) carbs > protein in a bulk
eat- ALL.THE.THINGS.
I can't wait to bulk....this sounds amazing0 -
I aint bulking and I eat all the things. Moderation, bro.I see no ice cream.
no bagels
no pizza
no beer
no gummy bears
eat more things- and add more carbs.
- You're eating nuts/cashews etc- just eat more 1.5 oz is not that much- eat 3 oz.
1.) calories trump anything else in a bulk
2.) carbs > protein in a bulk
eat- ALL.THE.THINGS.
I can't wait to bulk....this sounds amazing0 -
Me too- I just get to eat MOAR of all the things
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Stop taunting me.
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I aint bulking and I eat all the things. Moderation, bro.I see no ice cream.
no bagels
no pizza
no beer
no gummy bears
eat more things- and add more carbs.
- You're eating nuts/cashews etc- just eat more 1.5 oz is not that much- eat 3 oz.
1.) calories trump anything else in a bulk
2.) carbs > protein in a bulk
eat- ALL.THE.THINGS.
I can't wait to bulk....this sounds amazing
Really?? Reallly?? do you even know me?
I moderate food like nobodys bidness.....I'm talking about ALL.THE.THINGS. Not just some of everything....but all of it.
BRO!
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Alllllllllllllllllllllllllll the things. 0
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One of the reasons I tired of a vegetarian diet was because of the amount of preparation all of my meals took, so I totally get what you are saying about being busy. However, if you eat like you list above every single day for a long period of time you are going to become very bored with a vegetarian diet. I would suggest looking up some good recipes that might freeze well (I'm old school, but I've always really liked Jeanne Lemlin's cookbooks and still make some of her meals now that I'm eating meat again), finding a day when you have time to prep, and make up some big batches to put away for later.0
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Lots more peanut butter and other nuts, avocados, and FULL FAT yogurt, which is a revelation if you've never had it. So creamy.
More cheese! Lots and lots of gooey, delicious cheese. Sliced on crackers! Melted on, well, on EVERYTHING.
And, if you do have time to cook, deep fried tofu is amazing.0 -
I'm trying to find a way to get more fiber in my diet. Based on what I read, we should be eating 14 g of fiber for every 1,000 calories we eat.
I should be getting close to 50 g of fiber a day. That is SO MUCH! I'm basically hitting 30 grams now. What can I do to add more fiber in my diet? Does anyone have any suggestions?
Would taking a supplement hurt? Again, I dont have the resources to eat things like Raspberries and other highly fiburous things day in and day out. I need something easier. I try to get whole wheat everything as much as I can.0 -
I was thinking of flaxseed / flaxseed oil? Any suggestions on that? OR any other things that would be good to take?0
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I'm trying to find a way to get more fiber in my diet. Based on what I read, we should be eating 14 g of fiber for every 1,000 calories we eat.
I should be getting close to 50 g of fiber a day. That is SO MUCH! I'm basically hitting 30 grams now. What can I do to add more fiber in my diet? Does anyone have any suggestions?
Would taking a supplement hurt? Again, I dont have the resources to eat things like Raspberries and other highly fiburous things day in and day out. I need something easier. I try to get whole wheat everything as much as I can.
30G/day is the recommended daily intake for fibre.
If you are pooping regularly your fine. No need to eat 50g
Although if i get closer to 30g it binds me up...I'm better in the 10-18g/day0 -
I'm trying to find a way to get more fiber in my diet. Based on what I read, we should be eating 14 g of fiber for every 1,000 calories we eat.
I should be getting close to 50 g of fiber a day. That is SO MUCH! I'm basically hitting 30 grams now. What can I do to add more fiber in my diet? Does anyone have any suggestions?
Would taking a supplement hurt? Again, I dont have the resources to eat things like Raspberries and other highly fiburous things day in and day out. I need something easier. I try to get whole wheat everything as much as I can.
30G/day is the recommended daily intake for fibre.
If you are pooping regularly your fine. No need to eat 50g
Although if i get closer to 30g it binds me up...I'm better in the 10-18g/day
Yes but if it recommends 14g per 1000 cal a day, and I'm consuming around 3,500-3,700 a day, wouldn't I need enough to accommodate?0 -
I'm trying to find a way to get more fiber in my diet. Based on what I read, we should be eating 14 g of fiber for every 1,000 calories we eat.
I should be getting close to 50 g of fiber a day. That is SO MUCH! I'm basically hitting 30 grams now. What can I do to add more fiber in my diet? Does anyone have any suggestions?
Would taking a supplement hurt? Again, I dont have the resources to eat things like Raspberries and other highly fiburous things day in and day out. I need something easier. I try to get whole wheat everything as much as I can.
I wouldn't really worry about fiber unless you're having issues being regular or problems the actual consistency of said movement.
Fiber is a binding agent essentially- so if you feel like you need more fiber b/c of toilet needs you might just need more fat. A lot of times people get really worked up over fiber- because some ceral company told you to be worried about it- when it's really dietary fat you need.
I wonder if anyone has done a study of the trend lines with ads/marketing on dietary fiber ads and the dietary 'none-fat' products.
If I was a betting woman- I'd say someone started pushing none/low fat and shortly there after we had a push on "dietary" fiber.0 -
More cheese, more eggs, more avocado, more nut butters. Those are all low-volume, high-calorie vegetarian foods. Ice cream. Roast root veggies in the oven with lots of olive or coconut oil. Full fat yogurt instead of the 0%. I wouldn't worry about more fiber if you're already eating 2 cups of brown rice per day. You didn't say what kind of milk you're using in your lattes, but make them with whole milk if you aren't already.0
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I'm thinking about creating a good morning shake with a lot of calories that would help me get more in.
Milk + oats + chocolate protein + peanut butter + banana. Throw in a blender and enjoy. You shouldn't have any problems getting anywhere from 500 to 1000 calories from one shake. And it's all really healthy, too.0 -
Try overnight oats and add in nuts, seeds, fruit etc.
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Oh and protein bowls..0
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Beans and quinoa with peppers, corn, and whatever other veggies you have on hand makes a great salad. I also like a mixture of oatmeal, chocolate protein powder, and peanut butter.0
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