Newbie looking for diet opinions

[Josh]

Hello everyone,

I am new, and looking to get bigger. It was suggested I take a look in this forum for advice. I'm currently having trouble getting over 140 pounds. I am vegetarian. I eat eggs and dairy, but no meat.

If it's okay, I'd like to just list what I currently eat, and maybe you could point out any glaringly obvious mistakes, or suggest what I could tweak.

Breakfast:
Vector with soy milk
1 Tofurky sausage
1 serving of yogurt
625 Cal

Snack:
Gainer shake (Mutant Mass, 2 scoops)
1 banana
630 Cal

Lunch:
3 extra-large eggs
1 apple
2 Tbsp "PC Just Peanuts" pb
534 Cal

Snack:
salad with olive oil and sesame seeds
1/3 Cup walnuts
Iso Sensation 93 shake (1 scoop)
557 Cal

Supper:
this varies from day to day
400-700 Cal

Snack:
2 servings of cheese
226 Cal

Overall about 3000-3300 Calories per day with approximately 180 grams of protein, 150 of fat, and 290 of carbs. (29%/24%/47%)

Thanks!
Josh

[Gettin'r'round]

I'd make sure to get some omega 3's. I'd ditch the Mutant Mass shake and switch to a protein shake with the banana but add 2-3 tablespoons of Fish oil(best) or flax oil. I actually use both.

As a vegan I'm assuming you're taking B12.

[Josh]

I'd make sure to get some omega 3's. I'd ditch the Mutant Mass shake and switch to a protein shake with the banana but add 2-3 tablespoons of Fish oil(best) or flax oil. I actually use both.

As a vegan I'm assuming you're taking B12.

I am only vegetarian as of this year, so I am getting B12 from eggs and dairy, plus the soy milk I drink is fortified with it as well. The eggs have omega 3s, but I'm not sure if 3 eggs is enough for the daily recommended intake. I'd like to avoid fish oil for vegetarian reasons.

I am open to your idea of ditching the Mutant Mass, but could you explain why you feel that way? If I get rid of it, will I have to find something else to replace those 525 Cal or do you just figure it's okay to drop my consumption by that amount without making up for it? Keep in mind I am still getting a whey protein isolate shake too with the Iso Sensation 93.

Thanks again.

[Gettin'r'round]

The name Mutant Mass alone is enough for me to want to ditch it. I'm betting it's a cheap protein with a tonne of maltodextrin. Cheap sugars. I would up the protein to a whey or casein mix, flax oil, some flax seed powder, keep the banana and add some peanut/almond butter. The flax seed powder will add some fiber. What I prefer is to try to stick as close to possible to a whole food source.

IMO (based on research) you can't go wrong with getting a LOT of omega3's. Forget about Omega 6. It's almost a battle trying to make sure you get enough 3 to counter the inflammatory effects of too much 6.

Take a look at www.proteinfactory.com They have all sorts of diff. proteins plus food based carb powders. They have an oat based carb powder, whole egg powders etc. Using their "lab" you can have your own MRP custom made or buy one of their already made MRP's.

[fathead]

my advice:

eat more protein. you need complete proteins and i hope you know what that means being a vegetarian (complimentary proteins like beans mixed with another imcomplete source that compliments it). ditch tofurky/soy/etc... its no good. eat eggs/egg whites and for ****s sake eat some fish (if your diet/beleifs allow you to).

agreed: drop the mutant mass. eat whey protein plus fruit/fat instead if you need those calories.

basically follow the same protocol id tell anyone except make subs where you have to.

eggs/egg whites/fish/whey + rice/potato/pasta (maybe) + veg repeat x 5

[spankmonkey]

I agree with fathead in that you should make sure to get the whole protein and I am not a huge fan of soy. Don't know too many BB who are vegs and get big and muscular unless they are a genetic freak.

[4031]

I agree with what fathead says.....you can still get big without beef and chicken, seems like your not a complete vegan as you still allow fish and eggs and whey in your diet, which are very good sources of protein

[Josh]

no, I was vegan for 4 years (so yes, I am aware of how to obtain complete proteins,) but gave it up this year in favour of lacto-ovo vegetarianism. thanks again for all the pointers.

[CreatineAmonster]

Yep I would add some high quality whey and more eggs as they are a great protein source and if your not eating meat you have more room for the cholest in them cause your not taking in any in meat.

I would read up on soy protiens bro they are not for the boys too dodgy for us IMO.

[gordi]

That's the big conundrum for vegetarian bodybuilders: Soy is the most complete form of vegetable protein, but it is also contains phytoestrogens. Small amounts are OK, even regularly, but 3 servings of refined soy products a day can probably screw up your hormones and make it next to impossible to add real muscle.

I'd try keeping soy and soy milk to a minimum, and give black beans, chick peas, lentils, and other beans and legumes a go instead.

Giving up soy milk is probably a pretty big sacrifice, but I'd try it and see. My body doesn't tolerate milk well, so I used to make my shakes with soy milk, which was delicious... but I wasn't making ANY positive changes in body composition. Since switching to making my shakes in water, I've seen a big difference (though I made a number of other positive changes at the same time, so it wasn't just the soy).

Maybe try just replacing soy with other beans first, or dropping soy milk, or otherwise taking it down to one or two servings per day. See if that makes a difference.

If you can afford to, switch to Omega 3 eggs. I agree with Gettin'r'round, you can't get enough Omega 3s. There's some good research supporting their positive effects on body comp.

I'd suggest having a close look at these articles when you get a chance, I learned quite a bit from both of them:

http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_nutrition_bo dybuilding/soy_whats_the_big_deal&cr=


http://www.t-nation.com/article/diet_and_nutrition/the_fword&cr=

[bigdaddydrew123]

i agree with most here ditch mutant mass for quality protein and up your efas for cals that are dropped ,protein is not high enough for all those meals. shoot for 50 every meal,try a casein for night time too.

[Josh]

Hi!

Sorry, I just noticed these replies now. Thanks again for writing. I didn't realize the estrogens in soy would mess with my ability to gain muscle. I figured protein was protein :\

I had the soy milk and tofurky sausage included not only because of the protein, but because they are good sources of B12 as well. Do you figure I would get enough B12 from eggs, cheese, and yogurt? I also take a multivitamin that contains B12.

I could replace the soy milk with rice or almond milk, but do you think it's okay to keep the tofurky sausage?

I am also going to take your advice and increase the amount of eggs.

[gordi]

The studies I've seen say that three servings of soy per day can have a negative impact on your hormone balance. Having tofu products once a day (or less) is probably quite safe.