Sport Can someone please point me in the right direction

[SSIKness666]

Hi, I don't want to get flamed for asking questions without at least doing some research first, so can someone please send a link to a stickied thread regarding nutrition for vegetarians? And yes, I have used the search function, but to no avail.

Also, how do I calculate how much grams of protein and carbs over the day, I need to recover? My friend at work said 25-30grams of protein and 40grams of carbs for him, and for me too, since I'm Lean build.

If this helps at all, my basic stats are as follows:

23yrs old
Never Eaten Meat - hard to believe, but true
6'2-3" (not exactly sure)
78-80kg
Lean Build

I've been training since 16th April this year, and the only real serving of protein I am getting is from my 100% whey protein shake, and lately i've been having 1/2 cup of almonds. Since I've been a vegetarian my whole life, I'm naturally lacking in serious muscle and iron.

My goals are to shed my small puppy fat layer to reveal my abs (Most guys dream) and to bulk up. I'm not after the huge arm look, rather than the toned and strong arms. Basically the Triangle thing going on.

I eat quite healthy but still have the occasional indulging of chocolate and other nasty treats. This doesn't include fast food. Just the sweets once or twice a week, when I do the grocery shopping.

I know about the 4-6 smaller meal plan, and I always eat breakfast (Toasted Muesli and such, Weetbix with either honey on top, or slices of banana).

Thanks for reading this, and if so, for posting a reply to help me reach my goals and a better understanding of nutrition.

 

[Waitwhat?]

Check out this article I just found it and seems to be pretty "right on".

Since you want to shed a little- what does your exercise program look like?

 

[SSIKness666]

Since you want to shed a little- what does your exercise program look like?

Thanks for suggesting i look over that link. I found it to be slightly helpful, at best. My main question relates to daily %intake of protein and carbs in a vegetarian diet, for somebody who is working out.

Monday i do Chest and back. Bench press, DB flys, Upright rows, DB rows. 5 sets @ 12 reps for each of those, with decent weight (remember i'm just starting out so i need to get used to lifting weights before i go for fewer sets and increased weight).

Tuesday i do Shoulders and arms. Military press, Curls with my preacher pad, DB front raise, DB curls, Dips (or modified tricep extension), again with suitable weights.

Wednesday is Legs. I've been riding my bike ever since highschool so my legs are great, but i just do quad raises and squats. I ride my bike to and from work too (5 mins around the corner)

since beginning training back in april 16 this year, i've repeated the programs for Mon-Wed, for the following days, and allowing Sunday as a rest day.

I do cardio and all the correct stretches b4 and after each routine. I'm just a bit unsure of levels of protein and carbs to intake, for body recovery. I eat healthy, just not enough protein, except for my 1 shake after working out, each night.

I hope that helps you, to help me =)

cheers

 

[Waitwhat?]

Thanks for suggesting i look over that link. I found it to be slightly helpful, at best. My main question relates to daily %intake of protein and carbs in a vegetarian diet, for somebody who is working out.

Monday i do Chest and back. Bench press, DB flys, Upright rows, DB rows. 5 sets @ 12 reps for each of those, with decent weight (remember i'm just starting out so i need to get used to lifting weights before i go for fewer sets and increased weight).

Tuesday i do Shoulders and arms. Military press, Curls with my preacher pad, DB front raise, DB curls, Dips (or modified tricep extension), again with suitable weights.

Wednesday is Legs. I've been riding my bike ever since highschool so my legs are great, but i just do quad raises and squats. I ride my bike to and from work too (5 mins around the corner)

since beginning training back in april 16 this year, i've repeated the programs for Mon-Wed, for the following days, and allowing Sunday as a rest day.

I do cardio and all the correct stretches b4 and after each routine. I'm just a bit unsure of levels of protein and carbs to intake, for body recovery. I eat healthy, just not enough protein, except for my 1 shake after working out, each night.

I hope that helps you, to help me =)

cheers

Whoa, you're not giving your upper body time to recover. I would suggest Monday you do chest and back, Tues- Legs, Wedn- shoulders and arms.

Regarding proper amounts of what to eat if you are active-
15-30% of your calories should come from protein
50-65% from Carbs
10-30% from fats

I hope that helps and I'm sorry I didn't help more on my first reply.

 

[SSIKness666]

Whoa, you're not giving your upper body time to recover. I would suggest Monday you do chest and back, Tues- Legs, Wedn- shoulders and arms.

Regarding proper amounts of what to eat if you are active-
15-30% of your calories should come from protein
50-65% from Carbs
10-30% from fats

I hope that helps and I'm sorry I didn't help more on my first reply.

Thanks, I'll change my workout routine, although it was originally designed by a guy at work, who works out, and knows quite a bit.

Thanks for those intake percentages, although i'm still a little confused of particular intake of macro-nutrients in grams. eg, a serving of brown rice, served with steamed vegetables, yeilds xx grams of protein, xx grams carbs etc.

I'm writing this, before going to do food shopping. I just want to make sure i understand what to look for, otherwise i'll end up buying the same foods i do, each weeks, despite that they're healthy anyways, just obviously not loaded with the correct amount of macro's for body recovery after training.

As i listed earlier in this thread, I eat breakfast every morning, more importantly however, I only eat Muesli cereals and weetbix with honey, and/or sliced banana on top. i might resort to having scrambled eggs twice a week as a supplement. And since researching nutrition in more detail, it appears that brown rice with steamed vege's, and pasta with lentils, would be an ideally balanced meal.

Am i correct?

Thanks, I think i'll just do my shopping with what knowledge on what i've gained, and then i can improve on particulars, next week. I just need to get a decent idea of meals and the macro's in grams they provide, to assist in attaining those percentages you listed previously.

 

[Waitwhat?]

Don't make it too scientific. It's great that you are eating 5-6 meals a day. Just make sure each meal consists of a protein, carb and fat. It's as easy as that. And if you don't know the difference check out LV's sticky in the nutrition section as he completely spells it out. Try to stick with whole foods vs. processed foods.

 

[SSIKness666]

And if you don't know the difference check out LV's sticky in the nutrition section as he completely spells it out. Try to stick with whole foods vs. processed foods.

Will do. I actually ended up doing quite a good healthy shop anyways. I brought some lentils, which i'll use with pasta, and soya beans that i was deciding on using with burrito seasoning (tasty) and having them on toast (i always buy multigrain anyways) or on the multigrain muffins i brought. Also i got 2 x 1L Oat milk and 2 x 1L Protein enriched Rice milk, brown rice to make a nice healthy stirfry, and other numerous beneficial items.

Last night after my training, I consumed a shake which i added 2 teaspoons of cream to (read about this idea via this forum), 1 egg white, and 1/2 cup of almonds.

On on top of that, this morning i had an omelette with mushrooms, on muffins, with a small glass of rice milk. I think its safe to say that i have improved my knowledge on nutrition.

Thanks for all your help and input =)