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diet for vegetarian lifter

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DownsetIcondiet for vegetarian lifter05-08-2016 @ 21:51 
Member 6095, 16 posts
Been vegetarian for almost 12 years and lifting for a year.. i have been to nutritionists but none of them helped me with a diet for strength.
I basically try to eat without counting calories(although i think is around 3000) but as clean as i can.
I generally eat rice, oat, almonds, peanuts, berries, bananas, 5 eggs a day, cheddar(100g) cottage cheese, veggies ( mostly broccoli, cauliflower, green beans, mushrooms), milk(250ml) butter, olive oil, and some chocolate. I dont know about macros but fat is pretty high, carbs and protein medium.

Just wanted to know if there are any vegetarian (and non)lifters here who can give me some advice.
Thanks in advance
The_Lone_WolfIcon...08-08-2016 @ 09:48 
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I eat a lot of meat
Member 5124, 2670 posts
SQ 245, BP 130, DL 275
650.0 kgs @ 105kgs UnEq
Do you use whey protein powder to bump up the protein intake?
NimbleIcon...08-08-2016 @ 10:56 
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woefully weak
Member 4748, 1055 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Ask on Savage's journal? Pretty sure he's a veggie
scruffmcbuffIcon...08-08-2016 @ 14:25 
the new longest serving member without a tagline
Member 5958, 2279 posts
SQ 280, BP 170, DL 300
750.0 kgs @ 138kgs UnEq
Pete Tregloan was/probably still is a veggie and he was a Phenominal lifter.
He told me he hated being veggie ( it wasnt a choice sadly) and used outrageous amounts of whey powders and BCAAS
SparrowIcon...08-08-2016 @ 17:44 
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always lookIng for the easy option
Member 9, 16824 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
"A diet for strength" is pretty vague.

Do you wish to gain weight, or not?
matthewvcIcon...02-09-2016 @ 11:38 
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‘downsizing’
Member 5704, 2889 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Downset said:Been vegetarian for almost 12 years and lifting for a year.. i have been to nutritionists but none of them helped me with a diet for strength.
I basically try to eat without counting calories(although i think is around 3000) but as clean as i can.
I generally eat rice, oat, almonds, peanuts, berries, bananas, 5 eggs a day, cheddar(100g) cottage cheese, veggies ( mostly broccoli, cauliflower, green beans, mushrooms), milk(250ml) butter, olive oil, and some chocolate. I dont know about macros but fat is pretty high, carbs and protein medium.

Just wanted to know if there are any vegetarian (and non)lifters here who can give me some advice.
Thanks in advance


milk and eggs is pretty much the staple strength food for many meat eating athletes as it's easy calories, and good macro split.
what exactly is your diet not providing in terms of strength gains? only thing i'd change is to up the dose of milk to 1+ litre full fat daily, drop the nuts (peanuts are fat and salt laden) and start using whey for extra protein.
FAT_SAMIcon...18-05-2017 @ 01:10 
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more like 'FAT TROLL'
Member 984, 6325 posts
SQ 420, BP 260, DL 335
1015.0 kgs @ 165kgs UnEq
I am 160kg, veggie and strong.

Stronger now than when I ate meat.

Carbs - easy. You can have all your favourite carbs same as if you ate meat. My personal favourite is pasta. Some people tolerate some better than others so pick the one that leaves you feeling best.

Fats - eggs, avacados, whole milk, nuts, seeds, olive oil, coconuts, peanut butter again pick what you like.

Protein - eggs, whey, milk, lentils, soya, pea protein, nuts, chick peas, quorn.

I enjoy every meal these days and eat great tasting food and haven't touched meat for a fair while. It's so nice not gagging on my food anymore!
The_Lone_WolfIcon...18-05-2017 @ 10:38 
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I eat a lot of meat
Member 5124, 2670 posts
SQ 245, BP 130, DL 275
650.0 kgs @ 105kgs UnEq
FAT_SAM said:I am 160kg, veggie and strong.

Stronger now than when I ate meat.

Carbs - easy. You can have all your favourite carbs same as if you ate meat. My personal favourite is pasta. Some people tolerate some better than others so pick the one that leaves you feeling best.

Fats - eggs, avacados, whole milk, nuts, seeds, olive oil, coconuts, peanut butter again pick what you like.

Protein - eggs, whey, milk, lentils, soya, pea protein, nuts, chick peas, quorn.

I enjoy every meal these days and eat great tasting food and haven't touched meat for a fair while. It's so nice not gagging on my food anymore!


As the big man says, it is easy.

Most will struggle with protein intake, but that's what supplements are for.
Wayne_CowdreyIcon...21-05-2017 @ 14:42 
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'very impressive' ............ 7 years ago.
Member 400, 20196 posts
Sam, I remember a time when you didn't eat fruit and veg.
FAT_SAMIcon...21-05-2017 @ 18:11 
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more like 'FAT TROLL'
Member 984, 6325 posts
SQ 420, BP 260, DL 335
1015.0 kgs @ 165kgs UnEq
Wayne_Cowdrey said:Sam, I remember a time when you didn't eat fruit and veg.


I know man. Lived on fast food. I had to make changes in order to continue doing the sport I love.
WiegieboardIcon...23-05-2017 @ 15:08 
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as crimson as my last victims underclothing.....
Member 899, 11091 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
Sam I've been following you closer since you made the switch. I'm pretty impressed with the way you've switched and also with your results since doing so.
FAT_SAMIcon...25-05-2017 @ 12:51 
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more like 'FAT TROLL'
Member 984, 6325 posts
SQ 420, BP 260, DL 335
1015.0 kgs @ 165kgs UnEq
Wiegieboard said:Sam I've been following you closer since you made the switch. I'm pretty impressed with the way you've switched and also with your results since doing so.


I'm a much better athlete now.
Healthier.
Walking around at 160kg and I can move better.
I have hit an all time bench PR since being a full veggie - no flesh whatsoever.
I am early in my training cycle atm but the numbers are far superior to what I was hitting 11 weeks out from my last meet.
I'm hoping to up my own British record in the squat to 380kg
1MRIcon...10-09-2017 @ 20:36 
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The Bedford Rascal
Member 294, 46 posts
SQ 210, BP 150, DL 300
660.0 kgs @ 91kgs UnEq
Became a veggie this year after reducing meat to once a week. Ethical reasons mostly.

Eggs and Quorn are staples, plus tuna which I tend to go round in circles with, in that I get sick of it and don't have it for a while.

I also use a vegan protein powder now as well.

I've got a rice cooker which has changed the way I eat a lot as it can cook pretty much anything without me babysitting it.
General_illIcon...13-09-2017 @ 21:09 
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3rd place Europes strongest man 2016 U90kg
Member 1239, 13273 posts
SQ 280, BP 155, DL 310
745.0 kgs @ 89kgs UnEq
Ben France did alright being a veggie. And a ginger
Funky_monkeyIcon...26-02-2018 @ 19:59 
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1kg of lamb chops is a days wages over here
Member 160, 4511 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
1MR said:Became a veggie this year after reducing meat to once a week. Ethical reasons mostly.

Eggs and Quorn are staples, plus tuna which I tend to go round in circles with, in that I get sick of it and don't have it for a while.

I also use a vegan protein powder now as well.

I've got a rice cooker which has changed the way I eat a lot as it can cook pretty much anything without me babysitting it.


Is tuna not considered an animals nowadays?

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