workout and diet as a vegitarian

Washout

Just looking for opinions on the following
I joined a gym last week.
Im 32 5'5'' and 75kg

Im a vegitarian but i also dont eat eggs.
gernerally my diet is ok apart from white bread almost everyday for lunch which i am replacing with wholegrain.

breakfast is porridge,muesli or prunes and other dried fruit.

lunch is generally a cheese salad,roll, and cup of soup.

Dinner is usually a spicy dal/bean soup or vegtable curry with wholemeal indian flatbread (chapattis) (Yes im indian). once a week either pizza or pasta.

The workout ive been given is as follows.
15 min bike warmup (foothills l7)
20 min xtrainer (cascades l10)
15 mins rowing machine (l10)

then weight training.
leg extension 25KG 10x3
leg curl 25KG 10x3
pull down 25KG 10x3
chest press 20KG 10x3
seated Row 20KG 10x3
Ball work on Back against the wall 10x3

I want to reduce my weight and improve tone of body
my questions are

1) What kind of protein foods should i be looking to introduce as a vegitarian. I also dont want to go down suppliments route.

2) On the cardio workout I struggle when moving onto the rowining machine last. Can i break up the cardio by doing bike and xtrainer first, move onto weights and then come back to rowing?

3) How many days a week is ideal? 5 days ok? mon-fri?


thnaks in advance for any advice/help

dioltas

I think most vegitable protein sources have incomplete proteins, so you have to combine different types to get a full amnio acid profile.

There are some examples of different combinations here:
http://www.exrx.net/Nutrition/Protein.html

I know you said you don't want to use supplements, but I'd recommend whey protein. It's very handy, especially if you don't eat meat. It's just protein at the end of the day.

injured365

I know this diet does contain eggs but it was one that was emailed to me recently
Breakfast:
4 Whole Eggs
3/4 cup Mushrooms
1/2 Pepper (bell or cubanelle)
1 Orange
1/4 cup Onions
1 2/3 tsp Olive or coconut oil
Calories: 383 Early Riser Vegetable Omelet

Snack:
1/2 cup Celery
2 cups Tomatoes
1 Pepper (bell or cubanelle)
1 cup Okra
1/3 cup Rice
2 tsp Olive or monounsaturated oil
12 oz Tofu
Calories:474 Tofu Gumbo Creole
Chop the tofu and vegetables into chunks. Boil the rice. Saute the tofu and vegetables, except the tomatoes, until done, seasoning with salt, pepper, garlic and rosemary. Add the tomatoes and some mustard and Worcestershire sauce, now dump in the rice and bring to a simmer.

Lunch:
1/4 cup Lentils
10 Egg whites
1 Tomato
1/2 cup Onions
1 cup Carrots
2 cups Spinach
2 tsp Olive or monounsaturated oil
Calories: 474
Dhal - You'll also need a garlic clove and a small piece of ginger (dried can be substituted). Chop the onions, garlic, and ginger and fry. Add chopped tomato, curry powder (according to how hot you like it), 1 tsp tumeric powder, and if you've got em, some cumin and coriander. Then add 1-2 cups water, lentils, carrots, egg and spinach, then simmer. Season with salt and pepper!

Dinner:
2 cups Broccoli
2 cups Snow peas
1/2 cup Onions
1/2 cup Grapes
2 tsp Olive or monounsaturated oil
12 oz Tofu
Calories: 474 Broccoli-Ginger Tofu Delight
In a pan heat oil and saute tofu. Add vegetables, ginger and water. Cook until done, then reduce heat for about 20 minutes. Serve grapes for dessert.

Snack:
1/2 cup Cottage cheese, light/low fat
1/4 cup Blueberries
1/8 Kiwi
1/8 cup Mandarin orange, canned
1 tbsp of mixed nuts
Calories:119 Cottage Cheese, Berries, Kiwi and Nuts.

Total = About 2000 calories at 40% Protein, 30% Carbs, 30% Fat
Prioritize high quality fats and protein in each meal when making food substitutes.

Alternate Protein Source Options:
* Hemp seed nut and flour
* Tofu
* Beans (kidney, black, garbanzo, soy, adzuki)
* Legumes
* Soy protein powder
* Unsweetened soy drink

Good quality fat sources:
* Extra virgin olive oil
* Flax seed oil
* Hemp seed oil
* Avocado
* Non-roasted nuts and seeds

If you are a pure vegetarian then you may suffer from low calcium levels. Here are some of the best food choices to get in calcium rich foods without eating dairy:
* Almonds
* Beans
* Dark, leafy green vegetables (spinach, kale)
* Sesame seeds
* Sunflower seeds

If you are training intensely to build muscle you may suffer from low enegy levels which would not be directly related to a vegetarian diet but because you may be missing out on iron-rich foods by not eating meat. Include these iron-rich foods:
* Fortified cereal
* Split pea soup
* Dried peas and beans (kidney, lima, lentils)
* Bran
* Soybean nuts
* Prune juice, raisins
* Peanut butter
* Apricots
* Green beans
* Walnuts, cashews, pecans, almonds

This is a sample diet i was given, its a diet followed by a lacto-ovo vegetarian bodybuilder called Bill Pearl

catch88

The meat substitute Korn is high in protein.

kevpants

catch88 wrote: »

The meat substitute Korn is high in protein.

Yeah but they've gone to sh1t since the second guitarist left...

Washout

Quorn containts eggs so no no for me

hooplah

These links might be of some use:

Vegan Fitness:http://www.veganfitness.net/
Vegan Bodybuilding: http://www.veganbodybuilding.com/

kevpants

Vegan bodybuilding. Quite the definition of pissing into the wind. This is their overall winner of the physique contest



EDIT:

So far I've just taken the piss, so I'd better add to the conversation.

Do you drink Milk? You eat cheese so I presume you do. That's your problem solved.