Vegetarian Daily Diet

Is it possible to bulk up as a lacto-ovo vegetarian?

I have been a vegetarian my whole life (male, 150 lbs, 18-20 years of age), and I was wondering if there is a way to gain muscle mass and definition say within 12-14 months without compromising my diet preference. I exercise daily (either weight training or cardio), drink whey shakes after each session, and try to consume very little fat and sugar. Is there anything else I can do? Also, what are some fun cardio excercise alternatives that can be performed alone? (I detest running, but ironically, I love soccer.) I figured jump rope could be one.

Public Comments

1. if protein powder is ok to use..then that the best thing you can do.orr any body tryna build muscle can use.GNC is the place to go.punching bag,pushups...all natural ways without weights
2. you're doing well, with the high protein intake of dairy, eggs, and post workout whey shakes along with the weight training. both are crucial to gaining muscle. the low sugar is crucial to preventing fat gain (along with carbs from white bread, white rice, potatoes, etc.). so you're good there. at least your not like the vegetarians who don't eat eggs or dairy...their sole source of protein is really beans and soy. diets high in soy increase your body's production of estrogen which can limit muscle growth. boosting testosterone (safely please...don't go all barry bonds and use steroids which is just artificial testosterone) increases muscle mass production after workouts. for your diet, remember to keep it balanced and this includes a healthy intake of fats, particularly unsaturated fats...they make you feel fuller longer, lower blood pressure and bad cholesterol and raise good cholesterol. i might suggest focusing on foods high in fiber and/or protein. most veggies have lots of fiber and water which is great, eat oatmeal...instant is just as good as the rest, and you must be sure any breads are 100% whole grain (everything else just turns to sugar in your body). remember that fruit is important, but pick your fruits cautiously and don't go overboard on fruit because many fruits are high in sugar, and fruit is sweetend by fructose. mixed juices are worse than fruit as most have apple juice as the primary ingredient which is HIGH in fructose. i'm sure you've heard how detremental high concentrations of fructose are to fat loss and an over-all healthy diet. whether it comes from fruit or is put in corn syrup doesn't change that fact. i'd also add beans and nuts (particularly almonds) to your diet. they both have high protein and fiber and the right nuts also have healthy amounts of unsaturated fats. a tip i find effective if i know a meal is not going to be the healthiest is to have a handful of almonds and a glass of low fat milk before the meal. the fiber and protein will fill you up and will keep you full long after the meal they precede. you say you exercise daily, but too many studies prove that people who work out one day followed by a day of rest see the most results. i know it seems counter-intuitive, but working out every day can actualy hinder progress. muscles build during the rest period, and working out every day robs your damaged (they must be damaged before the body shifts resources to repair and increase muscle mass) muscle tissues of calories needed for repair and muscle building protein and amino acids. if you are worried about fat loss every day, the "burn" people typically get for a few hours after cardio where they can eat pretty much anything and burn it without effort...actually lasts 12-24 hours after anaerobic (weight lifting) activity. beyond that, i'd really suggest you find a good creatine supplement to add to your whey shakes. not only is it proven to increase energy, leading to longer more vigorous workouts, but it also forces water into your muscles which makes them appear larger and feel firmer with some minor increase in strength. i hope this helps. the net has some great tips, but lots of BS and propaganda as well. you may find your best results where i found mine, with a subscription to men's health magazine. stay healthy, and good luck. though you won't need luck if you follow my advice.