Weight Training/Sample Diet

ThirdMan

Hi.

I'm predominantly vegan, so as you'll see my daily diet is not geared toward weight training. I'd like to improve on it in that regard, although I realise my options are somewhat limited in terms of protein, etc.

My goals are fairly modest. I'm just looking to strip off some stubborn fat and build-up a decent level of muscle. I've stripped off over four stone of fat since September, so I have a few flabby bits that need sorting out. Simply put, I want to look like I'm in good shape.

Before you laugh at my pathetic vegan diet, I should warn you that I've had some success so far, and have made some decent gains in the past three months. However I know I need to change it up a bit.

I'd appreciate any tips or advice you can give me

Sample Diet

7:30 am: Bowl of muesli with quinoa, banana & soy milk. Glass of orange juice.

11:00 am: Toasted/roasted nuts & seeds. 1 piece of fruit.

2:30 pm: Large bowl of cous cous/whole-grain rice or noodles, with nuts/seeds, raisins and veg (carrot/onion/pepper/garlic, etc). Once a week this will include a tuna lunch, and once or twice a week this will include vegetable soup (usually home-made) with whole-grain bread.

6:30 pm: Whole-grain rice/pasta/noodles. Essentially an Italian/Asian type dish, almost always with home-made sauces and fresh ingredients. Once or twice a week this will include feta, mozzarella or some sort of cheese. Once a week this will include a fish/meat dish.

10:00 pm: Peanut butter, soya milk & banana shake, or peanut butter on whole-grain bread or crackers.

I use a very broad range of ingredients in each meal, so the above sample is just that, a sample. I really enjoy cooking, as does my girlfriend, so it's not going to be possible to have a methodical, repetitive daily routine. I'm just looking for some general tips in terms of making by diet more conducive to muscle growth.

Thanks for reading.

Orla K

If you don't have a problem with eating fish/meat and other animal products why not just increase them to more than once or twice a week?

I would cut out wheat products and up protein, either eating more animal based products or looking into vegan protein(there's hemp protein)

I'm really not understanding being predominantly vegan and eating meat,fish and dairy, is that not someone who doesn't eat much meat

ThirdMan

It's not an ethical thing. I don't digest meat very well. Two to three times per week would block up my system. The same goes for dairy. It gives me sinus & skin trouble. One or two meals per week is fine though. Five meals/snacks per day is 35 per week, two of which contain meat or dairy. That's predominantly vegan.

ThirdMan

I actually eat a fair bit of tofu as well, which contains about 8g of protein per 100g. I'll look into that hemp protein.

Would anyone recommend taking a protein supplement? There are soy versions on the market.