Lifting on a vegetarian/vegan diet

Seriously considering it, but concerned with protein intake. Any experience would be much appreciated.

  1. 4 months ago
    Anonymous

    >vegetarian
    easy. dairy & eggs have you covered. if fish is allowed, then fish.
    >vegan
    much worse. many options, like peas, beans etc, but all loaded with phytoestrogens and/or FODMAP (i.e. can give you bloating). almost all but soi are incomplete proteins, and all have worse amino acid score than animal proteins.
    YMMV, but you're on your own trying to build muscle on vegan diet.

    • 4 months ago
      Anonymous

      I didn't eggs even when I was eating meat, and I really hate the taste of them. I was already eating tons of quark so I guess that'll do fine.

      https://i.imgur.com/1lh2goF.png

      make sure to eat tempeh.

      That shit is more expensive here than beef but I guess I'll have to try.

      • 4 months ago
        Anonymous

        quark? You're eating subatomic particles?

    • 4 months ago
      Anonymous

      use DIAAS for a proper comparison of protein quality

      • 4 months ago
        Anonymous

        it tells us virtually same thing though

        • 4 months ago
          Anonymous

          You misunderstand.
          PDCAAS inflates plant protein quality because it doesn't take into account the amino acids lost in the gut that aren't shat out but digested by gut bacteria as opposed to absorbed in the small intestine into the blood supply which is what really matters for maintaining your organs including your muscles.
          However DIAAS (which does take ileal digestibility into account) clearly shows all plant proteins (even soi protein powder which is the best plant protein there is) as inferior to pretty much all animal proteins and every other plant protein not even coming close to shitty ass protein from pasteurised milk, and DIAAS doesn't cap protein quality at 1.00 or 100 unlike the PDCAAS chart you posted earlier.
          Taking the DIAAS numbers in consideration a vegan would need to eat 50-100% more protein than a heavy meat eater to sustain the same amount of muscle if all his protein came from whole foods.
          Even if vegans mix and match different legumes with grains it would simply lead to a compromise.

          • 4 months ago
            Anonymous

            DIAAS is retarded unscientific measure literally made up by beef industry in a paper funded by Beef Checkoff

            • 4 months ago
              Anonymous

              well it fits with the rest of the evidence that plant protein sucks in comparison
              in studies that analyse human subjects in a fas ed state with no protein being digested from previous meals plant proteins are ALWAYS inferior.
              https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3478988/
              https://academic.oup.com/ajcn/article/85/4/1031/4648831
              https://www.researchgate.net/publication/43023339_The_Role_of_Milk-_and_Soy-Based_Protein_in_Support_of_Muscle_Protein_Synthesis_and_Muscle_Protein_Accretion_in_Young_and_Elderly_Persons
              even shitty ass powdered skim milk is more anabolic than a soi protein isolate shake with the same amount of protein and macros

            • 4 months ago
              Anonymous

              >everything i don't like is funded by le evil meat industry

            • 4 months ago
              Anonymous

              >DIAAS
              From leftardpedia:
              >Digestible Indispensable Amino Acid Score (DIAAS) is a protein quality method proposed in March 2013 by the Food and Agriculture Organization to replace the current protein ranking standard, the Protein Digestibility Corrected Amino Acid Score (PDCAAS).
              >was literally created by your favorite global communist organization in the whole wide world, the UNITED NATIONS
              >why do you reject DIAAS, anon? You're not reactionary or a rootless cosmopolitan, ARE YOU?

              • 4 months ago
                Anonymous

                >Promotes free trade everywhere it goes
                >Communist
                ?

              • 4 months ago
                Anonymous

                you spelled "garden gnome world order communist agenda" wrong
                oy vey moshe!

    • 4 months ago
      Anonymous

      There are much more option for complete proteins than just soi like Quinoa, amaranth, buckwheat, chia seeds. And even incomplete protein aren't a deal breaker, they are usually low in 1 or 2 EAA that you can make up by eating something else that has them but yeah, vegans don't get as much protein as omnis.

      I highly advise against it. 8 was a vegetarian for 9 years. You will be eating baby carrots and pb&j all day long just to hit 1500 cals. You will have no energy and you will feel weak.

      Not worth it.

      >You will be eating baby carrots and pb&j all day long just to hit 1500 cals. You will have no energy and you will feel weak
      If you were vegetarian for 9 years and were eating carrots for calories instead of grain, you are clinically retarded.

      • 4 months ago
        Anonymous

        >Quinoa, amaranth, buckwheat, chia seeds
        you're technicaly correct. but quinoa has only 8g of protein per cup (cooked), that's with 229 cals already. you'll have to eat 2860 calories of quinoa, or something in the order of 13 cups, just to get 100g of protein. same problem with buckwheat. also, what a surprise, buckwheat has phytoestrogens.
        not sure about chia / amaranth, never ate those. but i guess you'll also need retarded quantities of them to meet your protein requrements.

    • 4 months ago
      Anonymous

      Low scientific evidence to actually avoid them.

  2. 4 months ago
    Anonymous

    make sure to eat tempeh.

    • 4 months ago
      Anonymous

      >make sure to eat tempeh

    • 4 months ago
      Anonymous

      Tempeh is absolutely vile

      • 4 months ago
        Anonymous

        Tempeh is a very distinctive taste, you might either love it or hate it depending on your buds.

        I love Tempeh, but hate Ginger, for example.

    • 4 months ago
      Anonymous

      I tried it and it was fucking disgusting, the texture is awful. Maybe I cooked it wrong because I unironically enjoy tofu.

      • 4 months ago
        Anonymous

        Same, I like tofu but was tempeh was disgusting

  3. 4 months ago
    Anonymous

    You don't.
    vegans lmao
    >inb4 you post some liar fraud who claims to be vegan and natty

  4. 4 months ago
    Anonymous

    I forgot what specifically vegetarians were lower in that might inhibit their ability to build muscle even when they consumed whey. Some speculated it was the anti-nutrients from high legume diets but a lot of it might be low choline levels.

  5. 4 months ago
    Anonymous

    Brah, you're never going to get huge eating like a rabbit.
    Get a steak in ya

    • 4 months ago
      Anonymous

      Not even Arnold believes this anymore.

      • 4 months ago
        Anonymous

        Arnold became friends with lefties long time ago and likely gets paid well for his vegan shilling. good for him i guess, no one watches his new movies anymore

    • 4 months ago
      Anonymous

      what about eating like an elephant?

      • 4 months ago
        Anonymous

        Won't work either since you can't break down cellulose.

  6. 4 months ago
    Anonymous

    Everyone on this board will call you a gay but I've been a vegetarian for 30 years.

    If you plan the meals it's not hard to get sufficient protein intake (although I do use shakes). There are so many meat alternatives these days. Today I had a vege burger that was like 150 calories with 14g protein. If you are a poorcel it's probably a bit more challenging but you can just eggmax.

    I lift x3 per week for like 2 hours. It's great for a healthy, strong, lean physique. Eat lots of fresh, organic produce where you can and supplement for the nutrients you might be lacking in.

    • 4 months ago
      Anonymous

      >t.

  7. 4 months ago
    Anonymous

    you can still have some decent gains being vegan, but you will must rely on a shit ton of Pea & Rice protein powder and they taste like shit.

  8. 4 months ago
    Anonymous

    Eat lots of Skyr, cheese and milk. Personally I love halloumi and egg on a bagel

  9. 4 months ago
    Anonymous

    Derek Simnett

    This guy is pretty jacked and vegan, tho kind of a manlet. His recipes and food are all on his youtube, most are pretty simply and affordable. He also gives off WAGMI energy.

    • 4 months ago
      Anonymous

      >literal midget
      moron could take a nap in the gym and come out looking jacked.

    • 4 months ago
      Anonymous

      >this random picture of a guy who I know would never lie about anything proves it!

      • 4 months ago
        Anonymous

        The point of the thread is about food and recipes, which he walks through on his youtube. Cant roid your way through cooking man, and plenty of anons can benefit from better cooking skills.

    • 4 months ago
      Anonymous

      Lots of “natties” on the ol garden gnomeTube as well. Keep believing what people are selling you.

    • 4 months ago
      Anonymous

      nobody who has a career about making fitness videos is natty.

  10. 4 months ago
    Anonymous

    Pretty fucking easy.

    Generally it's a bad idea to get this type of information from IST. They get all of their nutrition advice from YouTubers.

    • 4 months ago
      Anonymous

      >be me
      >try to do bodybuilder routine with vegan diet
      >in calories surplus
      >hitting macros on chronometers
      >Start getting tired and depressed
      >Supplements not working
      >even more tired, can't gain weight
      >try eating way over daily calories by 1000 calories
      >still not getting any better
      >shitting like 5 x a day
      >feel like I'm always eating

      How do you guys do it!?

      • 4 months ago
        Anonymous

        Eat more calorie dense foods maybe? How about you post what you actually eat.

        • 4 months ago
          Anonymous

          Morning was a big bowl of oatmeal with almonds, peanut butter, chia seeds, and maybe some walnuts with lots of coconut milk.

          Snack usually was some fruits and a peanut butter and jelly sandwich.

          Lunch was lots of rice, lentils, legumes, nutritional yeast, and usually a type of tomato and coconut cream based curry sauce.

          Snack was a peanut butter and jelly sandwich.

          Dinner was varied. I liked to have vegan chillies with lots of legumes and lentils, or bean salad, big pasta dishes with either tofu or beans, creamy butternut squash soup with lots of coconut cream. Usually had a couple sweet potatoes with dinner. I was at 4k calories at the end of the day.

          I usually used a pea based protein powder too. I was at something like 180 to 200 grams of protein at the end of the day.

      • 4 months ago
        Anonymous

        i thought your greentext was gonna end by saying you switched back to eating meat and feel way better.
        that's how it goes for most

        • 4 months ago
          Anonymous

          I did switch back to meat.

  11. 4 months ago
    Anonymous

    Swap meat to lentils and tofu. Literally that easy. If myiu have blender learn to do black bean burger patties, uma delicia.

    • 4 months ago
      Anonymous

      There are 40g protein in a brick of tofu

      You need to eat an entire 1lb brick of tofu to match the protein of 1 6oz chicken breast

      To match the protein of 1lb of ground beef you'd need 1lb of dry lentils, this comes out to around 8 cups or 2.5lb of cooked lentils

      Have you ever tried to eat an entire brick of tofu, or 2.5 pounds of cooked lentils? It's a fucking disgusting amount of food and a huge chore to eat everyday

      • 4 months ago
        Anonymous

        >an entire brick of tofu
        Anon, I can do this in one meal. You sound like a baby.

  12. 4 months ago
    Anonymous

    As a vegan you have exactly two options to get enough protein for consistent gains:

    >Supplement 2-3 scoops of vegan protein per day - the cheap vegan protein is low quality so you may need even more, there is high quality vegan protein but it's extremely expensive much more than whey

    Or

    >Force yourself to eat a disgusting amount of beans, lentils, and split peas on a daily basis, this has the advantage of being cheap but it's an absolutely disgusting and extremely uncomfortable task. Like 3 cans of beans or half a pound of lentils, you will still need to supplement

    Vegetarian isn't really hard at all though, just have plenty of milk, eggs, and whey and maybe half the lentils and it's cheaper than eating meat.

    The cop out is to just eat a ton of onions fake meat but more then 56g per day of onions protein is toxic not even accounting the amounts of estrogen you'd be ingesting, it's not a real option

  13. 4 months ago
    Anonymous

    I highly advise against it. 8 was a vegetarian for 9 years. You will be eating baby carrots and pb&j all day long just to hit 1500 cals. You will have no energy and you will feel weak.

    Not worth it.

    • 4 months ago
      Anonymous

      >8 was a vegetarian for 9 years.
      wat
      >You will be eating baby carrots and pb&j all day long just to hit 1500 cals.
      not defending vegetarianism, but eating baby carrots for calories is kinda dumb. peanuts, rice, oats, oils etc is where you get your surplus.

  14. 4 months ago
    Anonymous

    https://www.ahajournals.org/doi/10.1161/01.cir.0000018905.97677.1f

    >they worry about “incomplete proteins” from plant sources. A vegetarian diet based on any single one or combination of these unprocessed starches (eg, rice, corn, potatoes, beans), with the addition of vegetables and fruits, supplies all the protein, amino acids, essential fats, minerals, and vitamins (with the exception of vitamin B12) necessary for excellent health. To wrongly suggest that people need to eat animal protein for nutrients will encourage them to add foods that are known to contribute to heart disease, diabetes, obesity, and many forms of cancer, to name just a few common problems.

    • 4 months ago
      Anonymous

      Ah, what an unbiased scientific source that isn't deliberately manipulating the presentation of its results to get people to draw a conclusion the authors believe to be socially desirable at all

      • 4 months ago
        Anonymous

        Yes, we all know facts, logic, and reason are biased against the meat industry. Cope harder.

    • 4 months ago
      Anonymous

      >written by John McDougall, the starch ghoul himself
      >called a scam diet guru by everyone including wikipedia
      >no scientific sources in the article
      >calls everything that proves him wrong "misinformation"
      he's a retard who claimed that 20g protein a day was enough, all protein science is wrong, and eating only potatoes easily covers your protein needs. anyone who has lifted a single day in his life will probably think this is a joke.
      you want to be a DYEL? you want to never build any muscle mass whatsoever? then take advice from McDougall.

      • 4 months ago
        Anonymous

        Imagine having a healthy BMI

        • 4 months ago
          Anonymous

          >Imagine having a healthy BMI
          "this is healthy"

      • 4 months ago
        Anonymous

        His wikipedia page is clearly written by rabid ketolards. McDougall's mere existence proves them so wrong on every account it makes ketolards super angry.
        >do the exact opposite to keto
        >be consistently lean for decades
        >remain healthy and active to your elderly years
        >make a bunch of kids and get grandkids while at it

        The cognitive dissonance must be physically painful to handle, so you lash out and try to discredit him however you can, because all of you are mentally ill. A sane person would simply go "hm, my dietary beliefs may be wrong, interesting!"

  15. 4 months ago
    Anonymous

    I've tried. It's impossible
    Remember that roids are not vegan. Their serums are extracted from farm animals

  16. 4 months ago
    Anonymous

    Vegetarian here, be prepared to drink a lot of this. I have about 4 scoops throughout the day.

    • 4 months ago
      Anonymous

      >I have about 4 scoops throughout the day.
      That's like begging for diabetes.

      • 4 months ago
        Anonymous

        literally how

  17. 4 months ago
    Anonymous

    When I started lifting, I was nigh-vegetarian -- lots of lentils, a fair amount of cheese, with meat as an occasional treat. Within a few weeks, I got serious cravings for flesh, so added red meat back into the diet.

  18. 4 months ago
    Anonymous

    I'm a vegitarian and I intake about 200-250g of protein per day and about 5000-5500 calories on average. I do olympic lifting, powerlifting and a bit of strongman. My advice for hitting high protein intake on this diet is as follows:

    1) High protein oats mixed with Greek yogurt or Skyr is fantastic. I have a bowl of this for breakfast a few times a week, over 40g protein per serving.

    2) I make homemade chickpea 'tuna salad' (obviously sans tuna). Very easy to make. If I have time I toast the chickpeas in a pan first as it makes it taste even better. Spread on bread with a bit of vegan mayo and you've got yourself a great high protein snack (~20g per sandwich if you stuff them).

    3) Pasta. I eat a lot of pasta, especially before workouts. Pasta which a cheese/cream sauce has a surprising amount of protein and calories. This is especially good if you're bulking.

    4) Beyond meat/fake meat alternatives. These are a godsend. This stuff is packed with protein. You can make all sorts of things with it, from tacos to burgers.

    5) Oatmeal. This is a staple even for non-vegitarians. Mix in your favorite type of milk and you've got a solid snack that will have upwards of 20g of protein per serving depending on portion size.

    6) Tofu is fantasitc. The best thing about it is that it goes with just about anything and takes on any flavor. You can get real creative and it has a ton of protein in it. I also find it very easy to eat lots of the stuff as it's pretty light in the stomach compared to other things.

    7) Beans/lentils/etc. Bean and rice is a cheap meal and has a decent amount of protein. Great lunch as it won't weigh you down. My go to 'quick' meal, and lots of different ways to prepare.

    8) Vegan protein supplements. Buy this shit directly from a local supplier. You should be able to find one on Google unless you live in the middle of nowhere. I get about ~80-100g of protein each day just from this stuff. I just mix it with water in a blender, nothing fancy.

    • 4 months ago
      Anonymous

      >4) Beyond meat/fake meat alternatives. These are a godsend. This stuff is packed with protein. You can make all sorts of things with it, from tacos to burgers
      Aren't they ultra-processed though? Wouldn't that be terrible for your health?

      • 4 months ago
        Anonymous

        Yeah I hate this shit. Processed fucking garbage. If you don't want to eat meat, then have veg kebabs and sweet corn at your grillout. Don't put this slop between a bun and call it food.

      • 4 months ago
        Anonymous

        Yeah I hate this shit. Processed fucking garbage. If you don't want to eat meat, then have veg kebabs and sweet corn at your grillout. Don't put this slop between a bun and call it food.

        They are completely fine. It mostly comes down to how you cook it. Much better than actual meat. People just love to overexaggerate. I'd rather eat that 'slop' than starve to death trying to hit protein macros eating corn lol.

        • 4 months ago
          Anonymous

          >I'd rather eat that 'slop' than starve to death trying to hit protein macros eating corn lol.
          I've never kinda understood these internet meatfags and their endless strawmanning that if you are vegan you only eat grass (or corn or salad etc). I've concluded they are mentally ill imbeciles.

          • 4 months ago
            Anonymous

            I don't eat meat. I made an entire post about how to hit 200-250g of protein per day as a vegitarian. I was critical of someone who suggested that you can replace veggie meat with sweet corn, which is by all accounts completely retarded. You should learn to read.

            • 4 months ago
              Anonymous

              I can read and was commenting on post you replied to.

              • 4 months ago
                Anonymous

                thank god he has dairy in his diet, imagine the brain fog otherwise kek

              • 4 months ago
                Anonymous

                I don't think you do know how to read, or else you quoted the wrong text. Either way, looking kinda retarded.

              • 4 months ago
                Anonymous

                Are you on the spectrum? Genuine question

              • 4 months ago
                Anonymous

                Yawn.

              • 4 months ago
                Anonymous

                I'll take that as a yes, thank you for verifying

    • 4 months ago
      Anonymous

      >Tofu is fantasitc. The best thing about it is that it goes with just about anything and takes on any flavor. You can get real creative and it has a ton of protein in it.
      This is just not true, the ton lf protein part

      There are 40g of protein in a brick of tofu, id have to eat 3 bricks a day to get my protein, a powershitter like you would need 5

      Trying to cook a 60-80g of protein dinner, i STILL HAVE TO EAT HALF A CUP OF FUCKING LENTILS when this is my one day off from not eating half a pound of lentils or beans a night

      Its just so inadequate to substitute for the protein in a full meal of meat, its the protein of a single chicken breast in 3x the volume

      • 4 months ago
        Anonymous

        You have no idea what you're talking about. Nobody suggested you eat 3 bricks of tofu in a day. You shouldn't be getting all your protein from one source no matter what you're eating.

        60-80g protein dinner is a joke. I could eat a peanut butter and jelly sandwich and have a protein shake and hit that range. What are you doing so wrong that you struggle to hit this number? Or do you just struggle to eat big meals?

        • 4 months ago
          Anonymous

          >You shouldn't be getting all your protein from one source no matter what you're eating
          Why not? If its a complete high quality protein source what difference does it make?

          • 4 months ago
            Anonymous

            What are you, a cat? You going to just eat the same thing every day? Miserable way to live. You can eat all sorts of stuff and easily hit 60-80g of protein in a meal, which isn't even a particularly hard number to hit to begin with. Also, if all you care about is protein shakes are way more efficient and cost effective than food, and definitely better for you than eating a bunch of chicken breast or processed meat.

            • 4 months ago
              Anonymous

              You're on IST where the chicken breast, broccoli and rice diet is default.

  19. 4 months ago
    Anonymous

    literally just eat 1-2 servings of animal products a day and you're good, you will not notice the difference.

    Have a glass of milk with what you just posted, or have a serving or two of cheese, ezpz.

    After your essential aminos are covered, all that's left is maintaining a positive nitrogen balance, which any protein will achieve.

  20. 4 months ago
    Anonymous

    Meme diets are for S O Y S. Vegamorons, Ketomorons, and Carmorons are cringe.
    CICO is king.

    • 4 months ago
      Anonymous

      These things aren't mutually exclusive retard

      • 4 months ago
        Anonymous

        didn't ask

  21. 4 months ago
    Anonymous

    Why are you asking IST instead of the successful vegan body builders? Just look them up and they have tons of good advice. I've been vegan 5 years without losing muscle.

  22. 4 months ago
    Anonymous

    That chickpea curry looks delicious, fuck I wish I wasn't on a cut bros.

  23. 4 months ago
    Anonymous

    Enjoy your constant gas and bloating

    • 4 months ago
      Anonymous

      based retard
      you get gas because you're not used to eating real food.

      • 4 months ago
        Anonymous

        Yes because only vegetables are real food.
        You cretin
        You buffoon
        You utter candlestick

  24. 4 months ago
    Anonymous

    The only time I'm Vaginatarian is when I'm with OP's mama.

  25. 4 months ago
    Anonymous

    Lentils.
    Eggs.
    Milk.
    Yogurt.
    Greens.
    Wheat bread.
    Oats.
    Beans are good, but lose out to lentils if you can only do one.
    Similar story with rice compared to bread.

    Lentil soup with feta is a great meal with some bread on the side. Throw a poached egg on top and it's pretty hard to beat.

  26. 4 months ago
    Anonymous

    I tried it, was farting non stop all day. Shitting 5 times a day. Got heart palpitations. It seems plant material shouldn't be allowed into the inner workings of the human digestive tract.

  27. 4 months ago
    Anonymous

    I'd be more concerned about lacking taurine creatine etc... Studies show that vegetarians and vegans regardless of fitness status had lower levels of those, and showed improved brain performance and physical performance when supplemented (really makes you wonder about deficiencies long term). Supplements are not ideal for obtaining nutrients however, as well as the litany of other concerns with these diets. I'd stay clear. That being said, if your heart is really set on it, eggs and dairy will be your friends. Great protein and calorie source without fiber (literally no way you'll be low fiber on a vegetarian diet unless you're eating processed shit), eggs are a good source of omegas and other nutrients (EAT THE YOLKS). But really, it isn't the best idea healthwise.

  28. 4 months ago
    Anonymous

    I have an ounce of pistachios with my breakfast daily. Good source of protein, and only 170 kcal, relatively low for a nut.

  29. 4 months ago
    Anonymous

    plant protein is pretty shitty for muscle growth but you'll be lean and feel good. Just don't be like my mom who is vegetarian but eats nothing but shit like mozzarella sticks and bread

    you're not a woman so you probably wouldn't do something retarded like that but it feels worth mentioning

  30. 4 months ago
    Anonymous

    I’m 23 and have been vegetarian for 20 years. All you need is protein and carbs. I have 5 hashbrowns and 5 eggs every day without missing, consume oats and protein powder too. No veg or fruit. Don’t be a gay.

  31. 4 months ago
    Anonymous

    If you think you’re getting enough calories eat more

    I’ve been losing weight without trying and eating like a mad man

  32. 4 months ago
    Anonymous

    Bulking on a vegetarian diet would be difficult; however, cutting that way is quite easy. That being said, it depends on your goals.

    I bulked for four months. I am cutting now. Without meaning to I programmed a quasi-vegetarian diet. I consume twelve eggs per day, which is my key protein source in addition to Kachava and a separate plant-based protein powder. The rest of my diet consists of oatmeal, berries, yogurt, and sauerkraut plus some miscellaneous vegetables. The reason why I call this diet "quasi-vegetarian" is that I consume beef liver supplements; it's totally optional so feel free to abstain.

  33. 4 months ago
    Anonymous

    How big of a problem are incomplete proteins anyway? I'm not a professional athlete looking for whatever edge I can get. I just want to be healthy.

    • 4 months ago
      Anonymous

      Don’t know don’t care just eat and workout retard

  34. 4 months ago
    Anonymous

    Vegetarian is piss easy and is actually really nice come summer. You never get that excessively full and uncomfortable feeling you can get from meat. Tofu is also fuckin delicious and versatile.

    That being said, veganism is fucking retarded and anyone who advocates for it is mentally ill

  35. 4 months ago
    Anonymous

    Magerquark. 1 kilo has 520 calories and 90 grams of protein for less than €2.

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