Is it possible to build muscles as a Veggie

[Sarisaleh]

Hi there,

as posted in my "Introduction" I'm conducting a training program right now that promises great results in three months of training without any steroids or "magic" pills and potions.
It is the Body-for-life program invented by Bill Phillips back in the nineties.
Here is one before and after pictures I found on the site www.bodyforlife.com:

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Instead of talking about it and wondering whether or it's working I started to workout and eat following the program on January 1st 2008.
For the last 11 years I haven't had any meat beside fish and seafood. After my third week of this training I realized, that I haven't eaten any meat. So I changed the program to be a straight vegetarian one. If you want to see how far I got and have any comments or advice you want to shar I invite you to come to [URL="http://sarisaleh.com"]sarisaleh.com (http://img444.imageshack.us/my.php?image=markungerpp1.jpg). (The site is still under construction, but there is enough to share.)

[Byzantea]

It is absolutely, 100%, positively possible. Since I've switched to 100% plant based proteins, my athletic performance has #@)$(*@)$( skyrocketed. Once my abs are a little more ripped I will post pics which will hopefully inspire and motivate some of my buddies to ditch the rotting carcass intake.

As an alternative to whey protein, consider hemp. I don't believe we need any extra protein supplements whatsoever, but there are just some days where it's 7pm and you realize you've only taken in 40g of proteins, so a shake helps.

Also check out veganfitness.net

[SyrLinus]

Or veganbodybuilding.com :)

[Sarisaleh]

Thanks for the links and the advice concerning hemp. I never thought, that it has that much protein.

At the moment I enjoy this fat-reduced soy-flour. This stuff tastes great and allows you to "power-up" your meals. This may I enrich my musli, my waffles and my salad. I also eat tofu and tempeh with vegetables. Quite delicious!

[Terry B.]

The principles of fitness remain the same whether you are an omnivore, vegetarian or vegan.

[SeaSiren]

Hello Sarisaleh,

The BFL Program requires protein shakes, which provide a high amount of protein and nutrition in less calories. If you are not taking a protein shake, how are you addressing this issue on the program. Or are you not following the diet portion of the program?

To answer you original question, yes you can build muscle on a veg diet. The key is to get your protein/carb/fat ratios and training in check. :)

[starling]

It's definitely possible. I don't have many hints or tricks, but I can tell you that I haven't been taking any supplements, just weight lifting, and I have gained 5 lbs. of muscle in about 2 months.

[Jon_Veggie]

I think Joe DeMarco is definitive proof that a vegan diet can provide all you need to build a great physique:

http://www.bodybuilders.com/joedem.htm

[LovelyPerv]

I'm no body builder, but my job depends on strength...and I fall and pull muscles on a weekly basis.

As an omnivore, I noticed that if I was sore and I GREATLY upped my protein intake, I'd be fully recovered in a few days. If I didn't have any meats or shakes...it'd take all week long for the soreness in my muscles to go away.

I've been vegan for four months, and I was afraid that my reduced protein intake would mean longer recovery times...

...but the opposite is true. A veggie salad with chickpeas, some tempeh, and a bowl of lentils, and I'm good to go! I've heard that vegetable proteins are easier for your body to use than meat proteins...and I think that's VERY true!!!

A few weeks ago, I tore myself up so badly I could barely sit up the next morning...nor could I even roll over to hit the snooze on my alarm clock. I'd pulled my chest muscles so much that it hurt to breath. After ten minutes of bed-stretching, I was finally able to get up. I limped around work all day, groaned every time I had to get out of my chair, limped into bed...and woke up the next morning PERFECTLY FINE!!! No stiffness, soreness, anything! It was like nothing happened at all, and I bounced right out the door to work!

Anyways...my point is... I think it's incorrect to say that vegetable protein is 'just as good' as meat protein... I think it's more accurate to say that it's BETTER than meat protein.

[Jon_Veggie]

Out of interest, what line of work are you in LovelyPerv?

[LovelyPerv]

Aircraft Parts... ...it's kinda like a warehouse job,, but our forklift breaks down, our ladder is s***, and we've got 50-100lb boxes stored on breaking shelves about 15-20ft above a solid concrete floor. FUN!!!

[SarahC]

What a great thread. So many people out there just assume that because you are a vegetarian that you must not be eating enough protein. It's just so not true!! There's so many excellent sources of protein out there that do not involve meat.

I am currently doing the Body-for-Life program too, I'm about half-way through at the moment. I've just had a quick checkers of my stats, so far I've lost 2kgs (51.3kg down to 49.3kg... I'm short don't freak out!) and my waist measurement has come down from 73cm to 69cm.

I've also got some pretty great muscles, due to years spent in the gym. Can't wait to see them in all their glory once the fat comes off!!!!

To gain muscle though, you do need to take in more calories than you are using, and back that up with some serious weight training. If you don't to the excercise, the excess calories will be stored as fat, so it's a bit hard...

The best vegan source of protein I have found is TVP, textured vegetable protein. There's just so many things you can do with it! Egg whites are also excellent, if you don't mind that sort of thing.

Good luck!!

[Hag]

Oh you bet it is, i'm doing it right now. Since becoming vegan 7 months ago and going to the gym for the last 3 I have lost 50lbs of fat(6' male, small frame, started 200lbs now 150) and built up a good few of lbs of muscle its even starting to show :).

[Rooney]

I get alot of my protien from peanut butter (low fat) and potatoes :)

[kali]

maybe im just better at it now, but ive found ive built muscle easier since being vego and i train less now than when i was a meat eater too.

[RunsWithFoxes]

Ahhh...the marvelous protein-muscle myth...may it never die.

Last year I noticed that Tyson's chicken was running ads specifically trying to link strength and vitality with meat consumption. The meat industry has never had to do that before - perhaps they're beginning to feel that this pervasive myth (which is actually the foundation upon which our current ag system in the U.S. is based, believe it or not) is coming under attack.

The facts:
1. Your body will add muscle tissue to existing muscle tissue when that tissue is stressed via weight-training or other load-bearing exercise;
2. If you are consuming a widely varied vegan diet, and consuming enough calories to sustain a vigorous exercise program, then you DO NOT have to worry about protein (amino acid) consumption. You DO NOT have to drink 'protein' shakes (these most likely won't hurt you, but they also aren't doing anything particularly beneficial for you, either).

Relax, and enjoy your new, healthy, studly body.
:up:

[Dirty Martini]

Re #2, you can't just assume that if you're eating enough calories you're getting enough protein to sustain a muscle-building program. You could be getting all your calories from rice, fruit, and vegetables. Definitely not going to give you enough protein. I know you said "widely varied" but that can mean a lot of different things to different people.

General guideline, when building muscle, is about 1g of protein per pound of lean body weight. So if you're 130lbs and 20% body fat, you want to make sure you're getting about 100g of protein per day.