Hardgaining vegetarian bodybuilder? Here's a simple strategy to add some mass.
I have helped many vegetarian bodybuilding enthusiasts add some serious mass over the years. One thing that has held true with all of them is that they were simply not eating enough. In many cases they thought they were eating lots but without fail they were not meeting their needs to gain weight. To begin with I tried to overhaul their vegetarian bodybuilding diets completely but soon came to realise they could not manage the changes whether it was due to their habits being too deeply entrenched or their inability to stomach comparatively large meals.
So, rather than radically alter their meal plans I simply make a few additions. If they are eating three square meals a day I begin by having them add a protein shake and a half a cup of nuts to their daily diet. This adds around 450 calories, 30 grams of healthy natural fats, 30 grams of muscle building protein and a minimal amount of carbohydrate so they will be able to have the snack at any time whenever it suits them best. Even if the snack gets missed through the day this can be consumed before bed with no problems.
There have been some cases where further additions were needed but rather than add yet more nuts we simply added or increased foods that they tolerated well and enjoyed. The enjoyment factor becomes important because you are now unlikely to ever be particularly hungry, you are eating because that is what you have to do to gain weight. It can become something of a chore to some people but that is when you have to ask yourself how much do you want to get that muscle packed on? If you want it badly enough you will make sure you eat every meal and every snack every day!
Here is what a sample bulking meal schedule might look like, but remember if after two weeks you haven’t gained at least 1lb of muscle then you need to add more food to the plan until you do. Sounds simple doesn't it?
Breakfast:
1 piece of fruit +
4 poached eggs on 4 slices wholemeal toast
Mid-morning Snack:
Half cup of almonds + 1 scoop whey protein
Lunch:
Baked potato, cheese, beans, salad
Mid-afternoon Snack:
Half cup of Cashews + 1 scoop whey protein (note that cashews have more carbs than any other nut so are a good choice if this snack is eaten pre-workout)
Post-workout Shake: (training days only)
90g Dextrose + 30g Whey protein (taken immediately after training)
1st Evening Meal: (Eaten around one hour after training on training days)
Vegetable and mixed bean chilli with rice
2nd Evening Meal:
3 egg omelette and salad
Pre-bed snack:
Cup of cottage cheese
Let me know how you get on with this menu and send me some vegetarian bodybuilding photos to put up on the website so we can show what's possible for the vegetarian who wants to put on muscle.
If you want ALL the brain work taken out of your training nutrition then click here "Training Programme with 'Done for You Nutrition Plan"
