Need help with constructing a vegan diet for a girl looking to gain muscle...

[Big Dave Smith]

Yes, I know... Don't even go there. I've tried and tried and tried. This chick will not eat any animal product.

BUT, she's a great friend to me and wants to start gaining muscle. She's already "in shape" in terms of just being a great looking girl, but she wants to build more muscle and drop some body fat.

I'm trying to find foods high in protein that she can eat that aren't over loaded with carbs that will off-set her fat loss. She works very hard. She'd have a more efficient lifting program if i could train her more often, but our schedules don't mesh. She weight trains for around an hour a day 5-6 days per week, and does cardio 5-6 days for around an hour. She's no slacker. I tried making her puke on leg day (just to see where the hell her breaking point was) and she just kept going.

She's about 5'7, 130lbs, 24 years old.

Any thoughts would be greatly appreciated. Let's not turn this into a "just make her eat meat" thread. I'm genuinely trying to help. She's basically like my adopted sister.

Thanks guys!

 

[Rory33]

PM Mack, hes a vegatarian an sure could help you out.

 

[dece870717]

Best I could find Highest Sources of Vegan Protein

Hope it could help at least a little bit.

 

[Elvia1023]

Tofu should be one of the main things she consumes for protein.

Then you have things like pea isolate for extra protein needs. Certain beans and grains too. Added to that lots of fruit and vegtables.

After that your pretty fucked

 

[Big Dave Smith]

I feel like every avenue they have for protein leads to overuse of SOMETHING. Too many grams of carbs here, too many grams of fat there, can't over do soy... BRICK WALL.

Thanks for the input. Any more?

 

[Captnshitacular]

how many grams of protein are you planning for her daily?

 

[Shelby]

from www.TrueNutrition.com:

Gemma Pea Protein
Soy Protein
Hemp Protein
Rice Protein Concentrate


These are all high protein and low fat / low carb

 

[Jeremy24]

from www.TrueNutrition.com:

Gemma Pea Protein
Soy Protein
Hemp Protein
Rice Protein Concentrate


These are all high protein and low fat / low carb

All the same things i was going to say shelby

I would also includes foods like edema, atichokes, nut butters, avacados.

Would she be against taking a bcaa or eaa product as i would also include those. This sounds dumb but look into korean vegetables. bean sprouts, ban chan, kim chi etc..

 

[triathloncoach]

Is chicken a vetatable?
Ok, we need photos of this PETA terrorist.

But seriously, it's all about combining incomplete proteins. And spending lots of money. And getting in enough fats and protein so you aren't always battling low blood sugar. Being Vegan and healthy is tough.

But yeah, Photos are key.

 

[thebrick]

Is chicken a vetatable?
Ok, we need photos of this PETA terrorist.

But seriously, it's all about combining incomplete proteins. And spending lots of money. And getting in enough fats and protein so you aren't always battling low blood sugar. Being Vegan and healthy is tough.

But yeah, Photos are key.

Agreed, not to bust anyones chops but I have never seen a healthy looking strict vegan

 

[Captnshitacular]

Lets not turn this into a thread about what "you" know about the vegan lifestyle. Its about protein in a vegan diet.

but heres one and there are TONS more. Mac Danzig UFC fighter

**broken link removed**

 

[Big Dave Smith]

Thanks for the input Shelby and the rest of you guys. I'm going to start constructing something for her in the next few days.

I'm not sure how many grams of protein. I was going to at least get her started on 1g per pound of bodyweight and fill in the rest of the macros according to time of day and energey expenditure.

 

[triathloncoach]

Lets not turn this into a thread about what "you" know about the vegan lifestyle. Its about protein in a vegan diet.

but heres one and there are TONS more. Mac Danzig UFC fighter

**broken link removed**[/

The point of this thread was BigDave asking for our opinions on how to perform at a high level on a vegan diet. Everyone gave their opinion and/or experiences.

This is a topic that is passionately and intelligently argued both as a positive move and a negative move. There are smart, well informed people on both sides of this fence.

I think it's great if you do it right. But I'm highly skeptical that many people have the knowledge, discipline, money and time to do it correctly.

 

[Rory33]

Lets not turn this into a thread about what "you" know about the vegan lifestyle. Its about protein in a vegan diet.

but heres one and there are TONS more. Mac Danzig UFC fighter

**broken link removed**

Who here wants to look like that ??? Im sure glad I dont.

 

[triathloncoach]

Who here wants to look like that ??? Im sure glad I dont.

I do.

 

[Rory33]

I do.

That cant be hard coach lol.

 

[myosaurus]

I didnt see spirullina(sp) anywhere in the post. supposed to be one of the best protein source from plant food.

 

[thereaper]

ALSO SEA WEED VERY HIGH IN PROTEIN AND ALSO HAS MORE VITAMIN C THAT CITRUS FRUITS I BELIEVE I COULD BE WRONG THO