Dieta dla wegetarianina

Można ułożyć taką dietę dla osoby ćwiczącej na masę?? Byłbym wdzięczny...

"Wy się tylko bawicie mi chodzi o życie"

Mozna ale musisz zrobic to sam.

Polecam posty piorytetowe, troche pracy i samodzielne ulozenie diety.
https://www.sfd.pl/topic.asp?topic_id=50408 by Kain
https://www.sfd.pl/topic.asp?topic_id=29058 by Si2uiel
https://www.sfd.pl/topic.asp?topic_id=39176 by Norton
https://www.sfd.pl/topic.asp?whichpage=1&topic_id=89657 by Tyka i Verona
Jak rozpiszesz to daj na forum, ocenimy.

I wypelnij profil.

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Niepijacy kawy i nieleniwy Kawosz.
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Doradca w Odżywianiu
BTW: Nie ukladam diet!!!!

Mam tu wzór jednej diety z netu. Sam sobie przetłumacz. W ogóle to wpisz na wyszukiwarce jakiejś vegan lub vegetarian bodybuilding i dużo na ten temat znajdziesz też diety i przepisy.

Oto dieta

Plan 1: Example menu plan for a vegetarian wishing to gain quality weight.

Time Food Protein
Wake 7:30 am
7:30 1 scoop whey protein in water 20g

8:00 breakfast large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g
2 slices wholemeal bread toasted + olive oil spread
˝ portion weight gain drink with water and multidextrose powder 22g
100ml orange juice + 1 tblsp olive oil

10:30 ˝ portion weight gain drink with skimmed milk 27g
fruit

12:30 12.30 ˝ scoop whey protein in water 10g
Low fat cottage cheese (100g) 12g
or soya cheese (80g) 15g
4 slices wholemeal bread + olive oil spread
salad
low fat yoghurt 7g

15:00 Full portion MRP made in half water + half skimmed milk 48g
fruit

17:00 ˝ portion weight gain drink with skimmed milk and multidextrose powder 27g
TRAIN
18:30
(after training) 2 scoops whey protein in water 40g

19:30 Quorn burger (150g) 18g
Baked beans (150g) 8g
Reduced fat cheese (50g) 14g
either 2 medium jacket potatoes
or 200g boiled brown rice
or 350g boiled wholewheat pasta
vegetables
low fat yoghurt 7g

22:00 ˝ portion weight gain drink with skimmed milk 25g

23:30 1 scoop whey protein in skimmed milk 25g
23:30 - BED
Total Protein 340g


Plan 2: Example menu plan for a vegan bodybuilder wishing to gain quality weight.

Time Food Protein
Wake 7:30 am
7:30 1 scoop isolated soy protein in water 20g

8:00 breakfast large bowl wholewheat breakfast cereal with 1/2 pint soya milk + sugar 9g
2 slices wholemeal bread toasted + olive oil spread
1 scoop isolated soy protein with ˝ pint oat/coconut/rice milk and multidextrose powder 26g
100ml orange juice + 1 tblsp olive oil

10:30 1 scoop isolated soy protein with ˝ pint oat/coconut/rice milk and multidextrose powder 26g
fruit

12:30 ˝ scoop isolated soy protein in water 10g
Hummus (200g) 15g
Mixed beans (200g) & salad 15g
4 slices wholemeal bread + olive oil spread
Soya yoghurt (150g) 7g

15:00 2 scoops isolated soy protein with ˝ pint oat/coconut/rice milk and multidextrose powder 46g
fruit

17:00 1 scoop isolated soy protein with ˝ pint oat/coconut/rice milk and multidextrose powder 26g
TRAIN
18:30
(after training) 2 scoops isolated soya protein in water 40g

19:30 Quorn burger (150g) 18g
Baked beans (150g) + tofu mince (100g) 16g
either 2 medium jacket potatoes
or 200g boiled brown rice
or 350g boiled wholewheat pasta
vegetables
soya yoghurt 7g

22:00 1 scoop isolated soy protein with ˝ pint oat/coconut/rice milk and multidextrose powder 26g

23:30 1 scoop isolated soy protein in water 20g
23:30 - BED
Total Protein 327g