Mass-gain Diet Towards Vegetarianism

[DawnOfReality]

Hi.

One of my goals right now is to improve my body and make it stronger. I have already set my workout habit up and as the next move I am looking up for new ways of eating that can help me build this strong body. 

This being said, I see the advantages of not eating as much meat and I was wondering what is the ideal diet (leaning towards vegetables consuming) to follow; I am not intending to stop eating meat just yet, but surely I do want to decrease the amount and replace it with more vegetables and fruit (I guess for this purpose they should be very proteic vegetables, but I know little to nothing on the topic). What are your ideas?

Also, I am willing to increase my knowledge on the topic, any books/videos/whatever to suggest?

Thanks a lot!

[Nahm]

I like eating healthy in the sense of no lethargic mind, no lack of will power and energy, no fat on the body no resistant thought. Too much solid food, too much meat, carbs, noodles and especially sugar rob us of these things. 

Sometimes I like to eat vegetables and raw food, but making a shake with this stuff in the link below , with ice, peanut butter and a banana is much easier and way more delicious. It has all the veggies and raw food and it is not derived from meat. Try it out. Hope this helps!

 

https://www.amazon.com/Garden-Life-Organic-Greens-Protein/dp/B01A7N9KPK/ref=sr_1_2_a_it?ie=UTF8&qid=1489247712&sr=8-2&keywords=Raw%2Bchocolate%2Bmeal%2Bwith%2Bgreens&th=1

 

 

[Siim Land]

The 4 essential conditions for building muscle are:

1. Train hard and heavy enough
2. Trigger protein synthesis
3. Be in a caloric surplus
4. Adequate hormonal output (Human Growth Hormone and Testosterone)

By following these principles, I've built pure lean muscle even on a ketogenic diet. 

You being on a vegetarian/vegan diet, you would want to eat plant-based foods with enough protein. The myth around needing massive amounts of protein is a fallacy because most people don't eat that much anyway nor need to. Around 1g/lb of lean body mass is a great estimate to aim for. 
As far as the sources go, you would still need the full range of amino acids. You might want to consider getting some branched chain amino acids but they aren't essential. 

Eat vegetables, nuts, seeds and starch for glucose. Fructose has no seeming effect on building muscle because it can be only metabolized by the liver and ineffective for replenishing muscle glycogen.

Hope this answers some of your questions.

Stay Empowered
Siim
 

[DawnOfReality]

Thanks guys. This surely gave me some useful ideas. Any sources you know to get more knowledgeable on the topic? Books maybe?

and Siim, what nuts/seeds do you recommend? This is a new branch of diet I would need to get into. Never eaten seeds really and nuts very few, and only toasted because that is what you find in supermarkets, at least here where I live...

[pluto]

I've been sprouting lentils lately, great source of protein and vitamins/minerals. Almonds, Brazil Nuts, Pumpkin seeds, Walnuts, Sunflower seeds and roasted peanuts of-course are some of my favorite and very healthy to snack on. Hemp seed is a protein and healthy fat powerhouse. (Almonds, Pumpkin, Peanuts and Hemp seeds specifically for protein)

Chia and Flaxseeds are also great, i add them too smoothies full of goodness.

Edited March 13, 2017 by pluto

[Be Yourself]

@DawnOfReality Hey man,

Awesome you're interested in eating more plant based. This is a big field with a lot of conflicting information sometimes. The best for you would be doing your own research, always listening to your body, and starting slow. But here are some of my favorite and trusted info that I've gathered over the years!

Watch the movie "Forks Over Knives"

Read books: "How not to die" By Michael Gregor, "Whole" by T. Colin Campbell

Website: Veganhealth.org

Science based channels:

https://www.youtube.com/user/NutritionFactsOrg

https://www.youtube.com/user/BiteSizeVegan (more ethical but still have a lot of info on nutrition)

https://www.youtube.com/user/FitOnRaw (sometimes super scientific and not open to more spiritual aspects of the diet) 

Fitness/Gains:

https://www.youtube.com/user/TheQuestForFitness

https://www.youtube.com/channel/UCjOKgw4ndKt52LTESwqvAGg

https://www.youtube.com/user/HumerusFitness

https://www.youtube.com/user/PlantbasedAthlete

Inspirational channels: 

https://www.youtube.com/user/liferegenerator (Super inspirational and motivational. Mostly raw foods)

https://www.youtube.com/user/MarkusRothkranz

https://www.youtube.com/user/HappyHealthyVegan

Cooking:

https://www.youtube.com/user/cookingwithplants

https://www.youtube.com/channel/UCEjkioV3LO_OIUaSWRxFZ3A

And remember! ALWAYS SOAK YOUR NUTS!!!!

Edited March 13, 2017 by Valentin

[DawnOfReality]

Oh wow, you guys are awesome!. That's amazing. Thanks so much!!!!!

 

[SLICKHAWK]

Check out Ralph smart. that cat has a lot of plant based diet tips. feels so good to be alive...

[NorseMythology]

For nuts and seeds, eat whichever you like. I find it hard to eat nuts and seeds I dont like, so you can try to acquire the taste or stick with the ones you like.

Sunflower seeds (out of shell) cost me $1.25 for just around 1000 calories, mostly fat and protein and lots of good vitamins and minerals.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=57

 

Whfoods is a good resource.

[pluto]

By the way guys its also important to buy activated/sprouted nuts/seeds or you can do it yourself by soaking them in salt water overnight and then rinsing then dehydrating them until crispy. This way it removes much of phytic acid found in nuts, seeds, grains, legumes ect.. and unlocks many minerals that you don't get because too much phytic acid becomes an anti-nutrient and binds important minerals together so you don't absorb them.

For more information https://www.westonaprice.org/health-topics/vegetarianism-and-plant-foods/living-with-phytic-acid/

Edited March 16, 2017 by pluto

[Roxane]

On bodybuilding workout and vegan diet, check out the Youtube channel of Jon Venus 

[pluto]

This video not vegan related but made very interesting points

 

Edited July 27, 2017 by pluto