Bulking

Pricey M&F: Can I Go Vegetarian on My Bodybuilding Food plan?

Dear M & F,
I would like to have a vegetarian diet for a while, but I have the feeling that it will be impossible to sustain my high protein and calorie intake. Can I do both?
Ricky M., Jacksonville, FL

Absolute! Many professional and Olympic athletes actually follow the Lacto-Ovo-Vegetarian Diet (LOV), which excludes red meat, poultry, fish and pork, but allows dairy and eggs. The LOV menu below disables meat for alternative sources of protein, such as soy, to help you maintain your protein levels and provide beneficial phytonutrients. Some people worry that soy reduces testosterone levels, but research shows that less than 60 grams a day not only negatively affects male hormones, but also builds as much muscle as whey protein.

In addition, the two sources of protein, when taken together within an hour of training, increase the ratio of testosterone to estrogen – a marker of anabolic hormones – and thus allow greater muscle growth.

Ricky's old diet

breakfast
¾ cup of steel oats (dry measure)
3 whole eggs
½ cup of orange juice
1 banana
snack
8 ounces of Greek yogurt
Having lunch
8 ounces of grilled chicken breast
1 cup brown rice
1 small mixed salad with tomatoes, cucumbers and baby carrots
1 tbsp vinaigrette
Shake after the workout
50 g whey protein
10 ounces skim milk
2 tablespoons chocolate syrup
Dinner
1 cup miso soup
6 oz. Grilled sirloin steak
6 asparagus spears
1 small sweet potato

Ricky's New Diet – Eat on days when you stop eating

breakfast
½ cup of steel oats (dry measure)
4 vegetarian sausage links
1 hard-boiled egg
1 grapefruit
snack
1 power bar
Having lunch
1 cup brown rice
¾ cup fry vegetables crumble
1 cup of steamed broccoli, cauliflower and mushrooms
Teriyaki sauce to taste
snack
16oz Greek yogurt
Post-workout shake
25g soy protein isolate
25 g whey protein isolate
12 ounces skimmed milk
Dinner
1 big salad
2 tablespoons light homemade pizza for dressing:
2 tablespoons marinara sauce
3 ounces of grated cheese
10-inch flat bread

To hum:

Protein – 192 g
Fat – 40 g
Carbohydrates – 325 g
Calories – 2,428

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