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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Muscle mass and Vegan/Vegetarian diet???
Hey All

Last year, for about 6 months I was on a Vegan diet. Prior to that for 2 years I was on a vegetarian diet (with fish, eggs and dairy)...I made poor eating choices (like JUNK!!) and gained over 30 pounds in a year due to stress and personal issues etc.

When I turned Vegan, I lost quite a lot of weight and muscle mass. My body is not muscular on its own and my skin tone is very soft (is this an endomorph??)...I started personal training so I could build muscle but my trainer still noticed it was taking me a long time. Clearly I wasn't getting enough protein.

I introduced eggs and it helped a bit.

Here is the issue...I am not going to eat animal meat so I know right away I may not get near as close to getting "ripped" as most high protein eaters or meat eaters.

But..is there REALLY hope for a now, vegetarian (only egg eating) to get the kinds of muscles that you see people on the Insanity program and any other program with?

I try and have 2 high protein shakes a day (at least 28 g of protein each shake)
1 cup of legumes in the afternoon (all bean protein)
2 eggs (12 g of protein)

Some nuts and healthy fats...and veggies...


For me that is way more protein than I ever used to have...is that really enough or should I be adding something else to get even more results? I have stopped following any diet plan and my training stopped because I got sick of following a focused program, but I would like to get in to it again. I am just not sure if my body will respond as fast as others due to genetics and the fact that I am not eating animal protein???

Any vegetarian ripped bodies out there willing to prove me and the meat eaters wrong????

(I have worked with 2 personal trainers and they have both begged me to eat meat in order to get their bodies....please don't let me find out they are right!!!)
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RE: Muscle mass and Vegan/Vegetarian diet???
11/14/12 6:22 PM as a reply to Lisadarlene79.
I'd suggest eggs and dairy to start.

However, there's no reason you can't get good and ripped eating plant protein, as long as you get it from the right sources. Legumes are a good start, as are organic soy products like tofu, tempeh, etc. Just make sure it's organic, as 90% of soy is genetically modified.

You'll also want to ensure that you're eating complimentary plant protein sources. Grains & legumes combined give you a complete amino acid profile, which is extremely important if you want to build muscle. Here's a really handy chart that can help you:

[link cut]

You might also want to think about supplementing with Branch Chain Amino Acids (BCAAs), as these are the most deficient in plant protein, which is important to understand, since they comprise about 1/3 of the amino acid depletion that occurs to do muscle damage.

Hope that helps.
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RE: Muscle mass and Vegan/Vegetarian diet???
11/14/12 12:15 PM as a reply to Lisadarlene79.
Lisadarlene79:
Hey All

Last year, for about 6 months I was on a Vegan diet. Prior to that for 2 years I was on a vegetarian diet (with fish, eggs and dairy)...I made poor eating choices (like JUNK!!) and gained over 30 pounds in a year due to stress and personal issues etc.

When I turned Vegan, I lost quite a lot of weight and muscle mass. My body is not muscular on its own and my skin tone is very soft (is this an endomorph??)...I started personal training so I could build muscle but my trainer still noticed it was taking me a long time. Clearly I wasn't getting enough protein.

I introduced eggs and it helped a bit.

Here is the issue...I am not going to eat animal meat so I know right away I may not get near as close to getting "ripped" as most high protein eaters or meat eaters.

But..is there REALLY hope for a now, vegetarian (only egg eating) to get the kinds of muscles that you see people on the Insanity program and any other program with?

I try and have 2 high protein shakes a day (at least 28 g of protein each shake)
1 cup of legumes in the afternoon (all bean protein)
2 eggs (12 g of protein)

Some nuts and healthy fats...and veggies...


For me that is way more protein than I ever used to have...is that really enough or should I be adding something else to get even more results? I have stopped following any diet plan and my training stopped because I got sick of following a focused program, but I would like to get in to it again. I am just not sure if my body will respond as fast as others due to genetics and the fact that I am not eating animal protein???

Any vegetarian ripped bodies out there willing to prove me and the meat eaters wrong????

(I have worked with 2 personal trainers and they have both begged me to eat meat in order to get their bodies....please don't let me find out they are right!!!)


There are allot of vegan/vegetarian MMA fighters that are stupid ripped. So yes it's possible.

P90X2 has anutrition guide that has a vegan/vegetarian section. Done pretty decently. I'd also just go to amazon and look for books on bodybuilding with that lifestyle.

Testosterone is usually a key hormone in the production of muscle growth. I'd look into using coconut oil for it's saturated fat. Saturated fats help to increase the production of test.

Use heavy lifting when you train. Meaning stay in the 5-8 rep range with the last three being very difficult to maintain good form. This will also help.

You could also look up "natural ways to increase" testosterone.
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RE: Muscle mass and Vegan/Vegetarian diet???
11/14/12 6:25 PM as a reply to TheBandit27.
Sorry I had to cut that link. We're not supposed to include outside links. To make up for it, here's basically the same information, only on our site:

http://www.beachbody.com/product/nl_454.do#article1
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RE: Muscle mass and Vegan/Vegetarian diet???
11/14/12 8:07 PM as a reply to Lisadarlene79.
Lisadarlene79:


But..is there REALLY hope for a now, vegetarian (only egg eating) to get the kinds of muscles that you see people on the Insanity program and any other program with?

. . .

I am just not sure if my body will respond as fast as others due to genetics and the fact that I am not eating animal protein???

Any vegetarian ripped bodies out there willing to prove me and the meat eaters wrong????



Tony Horton is almost completely vegetarian. emoticon

It looks like you have a good start with your legumes and eggs. There are some good suggestions for other proteins in some of the other replies here. You might also want to check out the book and/or website for "Karma Chow" - a vegan nutrition guide (with recipes) that was written by Tony and his personal chef, Melissa Costello.

I will also add that I am a woman who has eaten vegetarian for more than 20 years, and mostly vegan for several. I have been able to build and maintain quite a bit of muscle eating this way. It's really all about quality whole foods and good macronutrient ratios.

Good luck, and write again if you need more input. emoticon
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RE: Muscle mass and Vegan/Vegetarian diet???
11/15/12 12:28 AM as a reply to Lisadarlene79.
Thanks so much to all of you who have given me your feedback. The good news is that I do use a BCAA on the days I train and glutamine so the amino acids are taken care of. I do have Tony Horton's book but not the one where he wrote out a cook book. I will look in to that to help me with some ideas. I think my body type is just very slow to develop muscles but it was coming along a wee bit one step at a time. I don't do well with soy products or vegan soy based products as I tend to break out so I try to stay away from that. I have read body building books and they have INSANE amounts of eating...I could never eat that much unless I trained 5 hours a day!!!!

Thanks again everyone...I am glad to know that veggie people can still be just as strong as meat eaters emoticon
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RE: Muscle mass and Vegan/Vegetarian diet???
11/15/12 6:18 AM as a reply to AdStaffDenis.
AdStaffDenis:
Sorry I had to cut that link. We're not supposed to include outside links. To make up for it, here's basically the same information, only on our site:

http://www.beachbody.com/product/nl_454.do#article1


You link assassin!

No worries...the info is what's important...
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RE: Muscle mass and Vegan/Vegetarian diet???
11/15/12 8:26 AM as a reply to AdStaffDenis.
I find it very odd that we are not allowed to include outside links...what are we living in, a Beach Body cult or something??? lol
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RE: Muscle mass and Vegan/Vegetarian diet???
11/15/12 9:08 AM as a reply to Lisadarlene79.
It's so spammers or ninja spammers can't sell stuff on beachbody forums.
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RE: Muscle mass and Vegan/Vegetarian diet???
11/15/12 9:35 AM as a reply to Lisadarlene79.
It's absolutely possible to gain muscle mass on a vegetarian/vegan diet! I have been a vegetarian since I really started working on gaining mass and have done quite well.
Eggs/egg whites, beans/legumes, grains (buckwheat, quinoa, and millet are all complete proteins), VEGA protein powder, and nuts/nut butters are all great options. Leafy greens are great as well.
If you consume dairy, cottage cheese and Greek yogurt are both high protein options.
Some fruits and veggies contain protein as well, such as avocado and potatoes.
Eating a variety of food is key so that you get all of the essential amino acids. They don't necessarily need to be eaten in the same meal to get the benefit, either (like beans and rice, for example).
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