Diet Advice Required

[Bazza The Gorilla]

Hi,

Guys I'm currently at 85kgs and 12% bodyfat and in decent shape, I'm looking to put on a bit more size without adding additional bodyfat. This is my regular type Vegetarian diet and I would like some comments or feedback on this. Supplementation is: NFS Kre Alkalyn Creatine and Inner Armour Whey and multi vitamins.

07:00: Breakfast:

3/4 cup rolled oats, skim milk and water. I scoop whey, Banana

Green tea.

10:00: Morning Tea:

Horleys Carbless protein bar. Banana.

Water 600ml

12:00: Lunch

Bean soup. 1 Scoop of whey with skim milk.

Water 600ml

15:00: Afternoon Tea

1 Scoop Whey with skim milk, apple

Green tea

17:00: Fresh veggies, green tea

4 egg whites

19:30: Veggies, tempeh, spinach salad with Quinoa.

Water

Any feedback would be welcome.

Cheers - Bazza

[steak]

No expert on the matter me... however I would drop most of the shakes and replace them with a good quality protein source eg red meat(lean), chicken, fish etc perhaps trying to get 50gs of it in per meal. it looks as if you run out of protien from lunchtime on :roll:

You can google 1/2 this shit anyway :wink:

[runveerun]

No expert on the matter me... however I would drop most of the shakes and replace them with a good quality protein source eg red meat(lean), chicken, fish etc perhaps trying to get 50gs of it in per meal. it looks as if you run out of protien from lunchtime on :roll:

You can google 1/2 this shit anyway :wink:

Um he's vegetarian! :naughty:

I agree with upping the amount of real food though and eating more protein :grin:

[Bazza The Gorilla]

I'm a Herbivorous Gorilla. I don't eat meat. I occasionally scoff my own dung as a form of celebration, but that's as far as I go.

[runveerun]

I'm a Herbivorous Gorilla. I don't eat meat. I occasionally scoff my own dung as a form of celebration, but that's as far as I go.

:shock: much protein in dat?

[steak]

My bad :oops: Can I direct to the "lentil threads" Eat more eggs?

[Bazza The Gorilla]

Not a great deal. A pain to clean out of the blender as well.

[Specter]

I'm a Herbivorous Gorilla. I don't eat meat. I occasionally scoff my own dung as a form of celebration, but that's as far as I go.

you selling any of your dung??? :shock:

[Bazza The Gorilla]

I would but shipping might be a bit of an issue.

[runveerun]

I would but shipping might be a bit of an issue.

You both live in Wellington I'm sure something could be arranged! :shock: :pfft:

[roadie]

lol...become a vegetarian only while sleeping

i reckon you need to work out how much protein/carbs/fat you need and then get a shock when you realize where your actually at.

you could perhaps make up the difference with

MORE eggs

cottage cheese

nuts

maybe some of those fakie chicken/bacon/sauasage products in the deli....i dont have a pack here to check protein content!!

falafel

2 scoops of your protein powder.....closer to 40gms pro per serve

and perhaps i am missing something but apart from fruit where do your carbs come from after breakfast?

[runveerun]

lol...become a vegetarian only while sleeping

i reckon you need to work out how much protein/carbs/fat you need and then get a shock when you realize where your actually at.

you could perhaps make up the difference with

MORE eggs

cottage cheese

nuts

maybe some of those fakie chicken/bacon/sauasage products in the deli....i dont have a pack here to check protein content!!

falafel

2 scoops of your protein powder.....closer to 40gms pro per serve

and perhaps i am missing something but apart from fruit where do your carbs come from after breakfast?

Beans, quinoa, veges are all sources of carbs, vege products ie: fake chicken etc are generally wheat based if the Gorilla man eats these?

[Bazza The Gorilla]

I usually tend not to eat the fake meat proucts as I think of them as a little stupid and pointless and they are usually highly processed as well. Although saying that Sanitarium do some pretty nice veggie sausages and the soy bacon "Fake-on" is always a winner, you should check it out, but check the sodium levels first though. They can be pretty high.

I won't eat meat, I don't want bum cancer.

[thatwaslight]

more protein. more protein.

[thatwaslight]

Whey more eggs id be having 8 at a time

[auck_builder]

I usually tend not to eat the fake meat proucts as I think of them as a little stupid and pointless and they are usually highly processed as well. Although saying that Sanitarium do some pretty nice veggie sausages and the soy bacon "Fake-on" is always a winner, you should check it out, but check the sodium levels first though. They can be pretty high.

I won't eat meat, I don't want bum cancer.

what the :-s

[rose]

You may already be aware, but vege protein is generally low in methionine, one of the essential sulfur amino's your body uses to manufacture creatine (and other stuff). Vege protein is therefore (generally) incomplete (exceptions are quinoa and buckwheat). Nuts are also incomplete sources of protein.

Your body can utilise cystine in place of methionine when intake is low. But cystine is not abundant in vege protein either. And I'd argue that methionine is preferable.

I'd be looking to combine vege sources to make complete 'complementary' proteins, e.g. beans + rice, beans + corn, lentils + rice, etc. Another option you can try is to add whey protein or egg white powder to your food so your body has to digest it (rather than just drinking it).

Protein source / Limiting amino acid

Wheat / lysine

Rice / lysine

Legumes / tryptophan

Maize / lysine and tryptophan

Pulses / methionine (or cysteine)

Lentils / methionine and cystine

As others have suggested, more eggs. I'd stay away from the fake meats as well. As you say, high in sodium, and they're usually soy based, which I'd have thought any male wanting to build muscle would avoid like the plague...?

I'd consider changing to creatine monohydrate powder when you finish the NFS to see if your results are different/better.

Methionine

[Bazza The Gorilla]

Thank you for all the feedback.

I have dropped the soy out of the diet totally and increased the protein intake with eggs and whole foods.

We shall see what happens.

Bazza