Veggie Gains. Help!
carinamaria91
Posts: 8 Member
Ok so at the moment im trying to build muscle in order to get some shape. Ive done some reading and have seen that 40% carbs 30% protein 30% fat seems to be good macros for my current weight. However, im struggling to hit the protein. Im going to start having two scoops of powder rather than one but even then im not hitting the mark i need to. Anyone got any advice? (I also avoid cheese and dairy in general mostly)
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Replies
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Go for 60/20/201
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Tofu, quorn, beans1
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Quinoa,beans and pulses,eggs,nuts. Impact whey protein (admittedly dairy based )has 23g per scoop.2
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tempeh, hummus and some breads are higher in protein as well1
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Beans or legumes. Like Cuban black beans and rice. Will help with carbs an protein.1
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As others have said, Beans, Nuts, Protein Powder are good sources. There's high protein breads too if it fits your carb intake.0
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Are you vegan or vegetarian?
i have a comprehensive list of good protein sources for both, but i don't want to type it all out if you don't eat dairy/eggs.
Let me know if you're interested and i'll send you the list!
P.S. i'm a lifelong vegetarian and know the struggle!2 -
carinamaria91 wrote: »Ok so at the moment im trying to build muscle in order to get some shape. Ive done some reading and have seen that 40% carbs 30% protein 30% fat seems to be good macros for my current weight. However, im struggling to hit the protein. Im going to start having two scoops of powder rather than one but even then im not hitting the mark i need to. Anyone got any advice? (I also avoid cheese and dairy in general mostly)
You probably don't need 30% protein, what are your stats?1 -
Go for 60/20/20
why? what reasoning? seriously....TavistockToad wrote: »carinamaria91 wrote: »Ok so at the moment im trying to build muscle in order to get some shape. Ive done some reading and have seen that 40% carbs 30% protein 30% fat seems to be good macros for my current weight. However, im struggling to hit the protein. Im going to start having two scoops of powder rather than one but even then im not hitting the mark i need to. Anyone got any advice? (I also avoid cheese and dairy in general mostly)
You probably don't need 30% protein, what are your stats?
It's possible she doesn't need 30%, but i just wanted to say for vegetarians and vegans they generally need more overall "grams of protein" to account for incomplete protein sources and to acheive the same levels of amino acids as meat-eaters. This is especially the case for the amino acid lysine.
In my experience 30% usually ends up falling within the .8-1.2 grams per pound lean muscle mass as well.
not saying this is the case HERE, just i'd say in general this happens to be the case.2 -
rainbowbow wrote: »Go for 60/20/20
why? what reasoning? seriously....TavistockToad wrote: »carinamaria91 wrote: »Ok so at the moment im trying to build muscle in order to get some shape. Ive done some reading and have seen that 40% carbs 30% protein 30% fat seems to be good macros for my current weight. However, im struggling to hit the protein. Im going to start having two scoops of powder rather than one but even then im not hitting the mark i need to. Anyone got any advice? (I also avoid cheese and dairy in general mostly)
You probably don't need 30% protein, what are your stats?
It's possible she doesn't need 30%, but i just wanted to say for vegetarians and vegans they generally need more overall "grams of protein" to account for incomplete protein sources and to acheive the same levels of amino acids as meat-eaters. This is especially the case for the amino acid lysine.
In my experience 30% usually ends up falling within the .8-1.2 grams per pound lean muscle mass as well.
not saying this is the case HERE, just i'd say in general this happens to be the case.
Op needs roughly 78-112g of protein based on her other thread; this is based of of 1.5-2.2g/kg of weight.0 -
rainbowbow wrote: »Go for 60/20/20
why? what reasoning? seriously....TavistockToad wrote: »carinamaria91 wrote: »Ok so at the moment im trying to build muscle in order to get some shape. Ive done some reading and have seen that 40% carbs 30% protein 30% fat seems to be good macros for my current weight. However, im struggling to hit the protein. Im going to start having two scoops of powder rather than one but even then im not hitting the mark i need to. Anyone got any advice? (I also avoid cheese and dairy in general mostly)
You probably don't need 30% protein, what are your stats?
It's possible she doesn't need 30%, but i just wanted to say for vegetarians and vegans they generally need more overall "grams of protein" to account for incomplete protein sources and to acheive the same levels of amino acids as meat-eaters. This is especially the case for the amino acid lysine.
In my experience 30% usually ends up falling within the .8-1.2 grams per pound lean muscle mass as well.
not saying this is the case HERE, just i'd say in general this happens to be the case.
Op needs roughly 78-112g of protein based on her other thread; this is based of of 1.5-2.2g/kg of weight.
Perfect.
This is close to what i aim for (90-105g).0 -
rainbowbow wrote: »Go for 60/20/20
why? what reasoning? seriously....TavistockToad wrote: »carinamaria91 wrote: »Ok so at the moment im trying to build muscle in order to get some shape. Ive done some reading and have seen that 40% carbs 30% protein 30% fat seems to be good macros for my current weight. However, im struggling to hit the protein. Im going to start having two scoops of powder rather than one but even then im not hitting the mark i need to. Anyone got any advice? (I also avoid cheese and dairy in general mostly)
You probably don't need 30% protein, what are your stats?
It's possible she doesn't need 30%, but i just wanted to say for vegetarians and vegans they generally need more overall "grams of protein" to account for incomplete protein sources and to acheive the same levels of amino acids as meat-eaters. This is especially the case for the amino acid lysine.
In my experience 30% usually ends up falling within the .8-1.2 grams per pound lean muscle mass as well.
not saying this is the case HERE, just i'd say in general this happens to be the case.
20% ends up fallling within 0.8-1.2 grams per pound lean muscle.
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rainbowbow wrote: »Go for 60/20/20
why? what reasoning? seriously....TavistockToad wrote: »carinamaria91 wrote: »Ok so at the moment im trying to build muscle in order to get some shape. Ive done some reading and have seen that 40% carbs 30% protein 30% fat seems to be good macros for my current weight. However, im struggling to hit the protein. Im going to start having two scoops of powder rather than one but even then im not hitting the mark i need to. Anyone got any advice? (I also avoid cheese and dairy in general mostly)
You probably don't need 30% protein, what are your stats?
It's possible she doesn't need 30%, but i just wanted to say for vegetarians and vegans they generally need more overall "grams of protein" to account for incomplete protein sources and to acheive the same levels of amino acids as meat-eaters. This is especially the case for the amino acid lysine.
In my experience 30% usually ends up falling within the .8-1.2 grams per pound lean muscle mass as well.
not saying this is the case HERE, just i'd say in general this happens to be the case.
Op needs roughly 78-112g of protein based on her other thread; this is based of of 1.5-2.2g/kg of weight.
This
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rainbowbow wrote: »Go for 60/20/20
why? what reasoning? seriously....TavistockToad wrote: »carinamaria91 wrote: »Ok so at the moment im trying to build muscle in order to get some shape. Ive done some reading and have seen that 40% carbs 30% protein 30% fat seems to be good macros for my current weight. However, im struggling to hit the protein. Im going to start having two scoops of powder rather than one but even then im not hitting the mark i need to. Anyone got any advice? (I also avoid cheese and dairy in general mostly)
You probably don't need 30% protein, what are your stats?
It's possible she doesn't need 30%, but i just wanted to say for vegetarians and vegans they generally need more overall "grams of protein" to account for incomplete protein sources and to acheive the same levels of amino acids as meat-eaters. This is especially the case for the amino acid lysine.
In my experience 30% usually ends up falling within the .8-1.2 grams per pound lean muscle mass as well.
not saying this is the case HERE, just i'd say in general this happens to be the case.
20% ends up fallling within 0.8-1.2 grams per pound lean muscle.
How did we come to that conclusion without knowledge of her total calorie goal? Was that posted somewhere else?0 -
rainbowbow wrote: »rainbowbow wrote: »Go for 60/20/20
why? what reasoning? seriously....TavistockToad wrote: »carinamaria91 wrote: »Ok so at the moment im trying to build muscle in order to get some shape. Ive done some reading and have seen that 40% carbs 30% protein 30% fat seems to be good macros for my current weight. However, im struggling to hit the protein. Im going to start having two scoops of powder rather than one but even then im not hitting the mark i need to. Anyone got any advice? (I also avoid cheese and dairy in general mostly)
You probably don't need 30% protein, what are your stats?
It's possible she doesn't need 30%, but i just wanted to say for vegetarians and vegans they generally need more overall "grams of protein" to account for incomplete protein sources and to acheive the same levels of amino acids as meat-eaters. This is especially the case for the amino acid lysine.
In my experience 30% usually ends up falling within the .8-1.2 grams per pound lean muscle mass as well.
not saying this is the case HERE, just i'd say in general this happens to be the case.
20% ends up fallling within 0.8-1.2 grams per pound lean muscle.
How did we come to that conclusion without knowledge of her total calorie goal? Was that posted somewhere else?
How much calories do you eat during a bulk?
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Hey guys, sorry for the late reply i was trying to reply individually but still havent figured out how to? Anyways @rainbowbow I'll call it plant based as to not offend. I am mostly plant based but there are still somethings i have dairy in but to be honest it is mostly sweet stuff! Eg chocolate cake etc when i eat that. Other than that i use alternatives. My calorie goal during my bulk is about 2220 however ive fallen short on this every day. (I have my diary open i think so people should be able to see it) I think ive listened to the you shouldnt eat more than 1500 a day for so long that i cant get into eating 2200 ive not logged a weekend yet though so that might change then ha. I have worked out my macros on various sites taking into consideration working out 5x a week and having an active job too. They all seem to say 40 30 30?0
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carinamaria91 wrote: »Hey guys, sorry for the late reply i was trying to reply individually but still havent figured out how to? Anyways @rainbowbow I'll call it plant based as to not offend. I am mostly plant based but there are still somethings i have dairy in but to be honest it is mostly sweet stuff! Eg chocolate cake etc when i eat that. Other than that i use alternatives. My calorie goal during my bulk is about 2220 however ive fallen short on this every day. (I have my diary open i think so people should be able to see it) I think ive listened to the you shouldnt eat more than 1500 a day for so long that i cant get into eating 2200 ive not logged a weekend yet though so that might change then ha. I have worked out my macros on various sites taking into consideration working out 5x a week and having an active job too. They all seem to say 40 30 30?
Your diary is closed. Go here and set to public.
http://www.myfitnesspal.com/account/diary_settings
And honestly, you can keep you macros at the MFP setting. 50% carbs, 30% fats, and 20% protein is more than enough. If your bulking goal is 2200, you need to hit that number every day. Dont' listen to the nonsense that you have to eat clean or cut out xx foods, it's poor advice and will only make it more difficult for you to hit your calorie goal. And if you can't hit your calorie goal, you will never gain. Use the link I posted in my first post to help you out. Adding fats (like nuts/butters/avocado) is a great way to add calories.
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Thanks @psuLemon0
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It should be on public now!0
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Silken tofu can be added to smoothies and soups for a creamier taste but also helps to boost protein. I have started adding protein powder (Vega Protein & Greens) to my smoothie in the morning as well as having my protein shake around lunch because the extra 21g really makes a difference in my count for the day. Protein pancakes can also add a huuuge boost to your protein intake depending on how high the serving (I will link the recipe I use below). Chickpeas are very dense in protein, you can roast them and add them to your salads, throw them in soups, or make a yummy bean salad with them and a variety of other beans (beans are also high in carbs and are fairly calorie dense). I like to snack on tempeh, and will often have 4-5 cups of spring mix topped with a half or whole package of tempeh depending on my workout that day. PB2 is also a good addition to shakes (especially if you make chocolate ones) it gives a boost of 5g of protein in 2tbsp. You can also use a natural nut butter for a boost on protein, fats and calories. I have fallen in love with tofu and my most common dinner is a broccoli tofu stir fry, I throw in 1-2 cups of broccoli, and half a package of tofu sauteed with a small onion, garlic, ginger and a bit of soy sauce.
I excluded anything including eggs, but I do eat them. Slipping egg whites into my smoothies and shakes has given me a strong boost on protein, as well as eating 2 hard boiled eggs for a snack during the day.
Here is the recipe I use for my protein pancakes, I replace the cream with coconut milk. You can used mashed banana to replace the eggs in it, though the protein content will drop if you do so.
http://www.tasteaholics.com/recipes/quick-bites/low-carb-pancakes.
Good luck! 1 -
http://www.nomeatathlete.com/vegetarian-protein/ (Sorry for the link - not advertising or endorsing anything else on the website but the tables on the website do not copy and paste well AT ALL.) There is a pretty good list of the best veggie proteins and which amino acids each contain.
[Also I like that no meat athlete rhymes.]2 -
@RosyTea so helpful thanks! Ive seen tempeh on quite a few recipes but i have yet to fine it in the uk! Having two shakes a day is a good idea whilst i adjust to more calories thanks for the tip. I also know i need to be eating more beans and lentils so ill try that out next week too! @elliej Ill make sure i check that site too thanks alot!1
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Be cautious using Tofu and other Soy product as it mimics estrogen in the body and women have enough of it floating around. We don't produce as much testosterone as men so it is easier for them to cut, but us not so much partially because of estrogen.0
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I'm currently eating 2000 calories per day on a vegan diet and averaging about 86g of protein each day with no protein powder or supplements. My journal is public - you can check it out. I have oatmeal and walnutes for breakfast and a serving of split pea soup at some point every day, then other meals often include beans, whole grains, nuts and seeds and maybe 1 or 2 servings of soy each day.2
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Check out this thread (below). It links to a spreadsheet that lists foods that are good protein sources. Near the top are a lot of meat/seafood/animal sources. Keep scrolling down, and you'll find lots of vegetarian/vegan sources. Use those to replace every role in your way of eating where they'll fit (they're mostly diversely nutritious stuff).
Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...
I have no trouble at all hitting 100g as a vegetarian, but I'm not avoiding dairy, so the spreadsheet's gonna help you way more than I can.0 -
DiamondEyezz wrote: »Be cautious using Tofu and other Soy product as it mimics estrogen in the body and women have enough of it floating around. We don't produce as much testosterone as men so it is easier for them to cut, but us not so much partially because of estrogen.
I used to think the same thing, but it isn't true. It's a myth
http://freefromharm.org/health-nutrition/vegan-doctor-addresses-soy-myths-and-misinformation/4 -
@carinamaria91 tempeh is also hard to find in Canada but I get it at health food stores, they usually have a good variety!0
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I would put more effort into getting more protein/fats. Most days, they are fairly low. I believe in your other thread, I posted the link for protein sources.0
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carinamaria91 wrote: »Hey guys, sorry for the late reply i was trying to reply individually but still havent figured out how to? Anyways @rainbowbow I'll call it plant based as to not offend. I am mostly plant based but there are still somethings i have dairy in but to be honest it is mostly sweet stuff! Eg chocolate cake etc when i eat that. Other than that i use alternatives. My calorie goal during my bulk is about 2220 however ive fallen short on this every day. (I have my diary open i think so people should be able to see it) I think ive listened to the you shouldnt eat more than 1500 a day for so long that i cant get into eating 2200 ive not logged a weekend yet though so that might change then ha. I have worked out my macros on various sites taking into consideration working out 5x a week and having an active job too. They all seem to say 40 30 30?
I'm getting at least 2210 in on average everyday (its easier to look at the week average then a daily basis which is more important in the long-term anyway) so I'm going to let you know what I do. I first got .8g per lb of protein, then .6 for fat, then filled in the rest with carbs and tweaked my macros (opting for raising fat and lowering carbs) to come out to exactly 2210. I ended up with about a 60/25/15 split (carbs/fat/protein). This works for me personally very well. I need more carbs and fat anyway to help with some health issues I have.
So in conclusion, start with calculating your protein and fat, fill in the rest with carbs, and tweak to your desire. not a vegetarian or vegan but still don't end up eating much meat so let's add each other (:1 -
Hi carinamaria .... Veggie here too. It took me a couple months to get into the swing of more protein. Ultimately it helps me to plan my proteins and fill in the other stuff around it. Where as say with spaghetti (something I liked to eat) that would be first part of the plan, then the veggies, then perhaps some protein addition. Now I figure what primarily protein and the amount and fill in the other stuff to support the meal - protein then veggies then the bulkier carbs. Just one way of reorganizing the planning of meals and snacks.
Ultimately I stick with eating higher protein everything and if I have leftover space for the tasty fun stuff then I add what I can in.0
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