Vegetarian Hard-Body Answers: Where’s the Beef?
July 7th, 2010================================================================
Resource link mentioned at end of article is: EZ Veggie Meals (<- click to visit)
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One of the biggest areas of confusion when it comes to muscle toning (or building) and getting lean (for males or females) is the topic of dietary protein intake.
Quite often this discussion leads into the subject of “vegetarian” nutritional habits – and whether or not they are conducive to muscular enhancement and improving body composition…
Confrontation on the Playground?
Last week I felt like doing an outdoor workout – so off to our local playground I went, for a sweat-breaking, bodyweight training session (I do this about 2 times per week). I got right into a 25 minute chest/back/core workout.
At the end as I was stretching out and toweling off – one of the dads came over to ask about my workouts, what else I do, etc…. His wife also stepped over to chat, as well.
Then he asked… “With your kind of physique – you must eat a lot of protein, like red meat and chicken, right?”
I said, “Actually, most people would consider me a vegetarian. I don’t eat any red meat and I don’t remember the last time I ate chicken.”
He asked, “Well, don’t you need those meats to build and maintain muscle?”
I said, “No, but unfortunately – that’s what most people have been led to believe.”
His wife then turned to him and said “Ha! See, I told you!” (I had to chuckle at that point)
He asked “What foods do you eat to get enough protein in your diet?”
I rattled off a simple list:
“Various nuts, different types of beans, nut butters, peas… I also eat eggs on occasion, and fish – maybe once or twice a week. And then there’s the protein that comes from the grains I eat, and the organic skim milk I add to my espresso…”
He asked “And you get all the protein you need from those?”
I replied “Yes, see – even if we workout consistently – we don’t need as much protein as people generally believe… So, once that notion is clarified – It’s so much easier to embrace the concept and practice of moving toward a vegetarian approach to your nutrition…”
Then he started to get it… And his cool wife chimed in again.. “Thank you SO much for helping him understand this. We’ve gone back and forth on this for years…”
They then asked what a typical day of eating looks like for me – and I told them…
7am – mocha-espresso with 2 ounces organic skim milk
10:30am – natural peanut butter, a little regular butter, ground flax seeds, ground cinnamon on a piece of oat/nut bread – PLUS a fruit – PLUS a double strength green tea
1:30pm – another mocha-espresso with 2 ounces organic skim milk
2pm – chick peas and baby grape tomatoes with balsamic vinegar and olive oil, sea salt and black pepper – PLUS a medium organic banana
4pm – granola cereal with almond milk – PLUS a fruit – PLUS a double strength jasmine green tea
7:30pm – Peas and cheese on multi-grain wrap seasoned and quick-cooked in pan to melt cheese and brown the wrap – PLUS my famous Sinful Salad; chopped romaine lettuce, chopped apple and sliced strawberries – WITH my ‘secret’ home-made dressing
10pm – 2 ounces of chocolate – PLUS double strength red tea – PLUS fruit (cherries, blueberries, orange, etc… depends what’s in season – and what’s in the house
That’s just a one-day example. I have MANY variations of that. I never get bored and I NEVER feel hungry.
Stay tuned as I’ll surely be sharing some more of these “examples” in the future. And if getting into the “fitness vegetarian” thing is something of real interest to you – then you’ll want to check out one the top resources on the subject from vegetarian expert and author, K. Pauza at: EZ Veggie Meals <- click to visit
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Your trainer forever…
Your trainer for life…
– Joey Atlas
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Tags: vegetarian diet, vegetarian meal plans, vegetarian nutrition, vegetarian protein sources
July 7th, 2010 at 5:31 pm
I hope Joey really gets this post…..I am 45, I am 5′5 and wiegh 152. I want to get down to 140. I am so very flabby. even if I lift wieghts…I have no muscle tone.. I lift 12lbs on my arms….(I guess I need to lift more)…I realize at my age muscle tone starts to deplete itself the older I get…but i SEEM to be lacking something because I have NO muscle tone and it is getting worse…..what food group am I lacking??? I do take multi vitamins…I have been on atkins for a long time and would prefer a vegan diet…but then I would lose more protien…Please help me….I have NO medical problems whatsover..thank you
July 7th, 2010 at 7:29 pm
I like your food that you eat and I think I’ll try some of what you eat. I try to eat balance meals everyday but I don’t eat as often as you do. I have 30 pounds to loose. Do you think by eating more often that it helps? I really need to get this weight off. I try to walk 4 miles when weather permits. I eat a lot of fresh fruit and vegetables too. Do you have some suggestions? I left weights also.
Laureen
July 7th, 2010 at 10:32 pm
our basic meat that we eat and enjoy is buffalo, whole grain stuff like rice? don’t remember the name,raw organic egg is suppose to be a great source of enzymes and I know you know all that, but another thing did you ever drink almond milk? making it at home? it is so good!!anyway I need to go would love to chat, but it is late! thanks and God Bless
July 8th, 2010 at 2:10 am
Thanks Joey..its a relief to know that vegetarian foods can replenish all the protein requirements. I’m a vegetarian from birth. I used to have protein supplement but have stopped since a few months as don’t want to consume any chemicals. Now have been eating lots of nuts, grains and soya(tofu 2-3 times a week).
July 8th, 2010 at 10:25 am
Great! Although, I still eat beef and other meat products, but on a much more reduced proportion than some time ago. I also like complete vegan meals, and am particularly fond of my tomato, green pepper, and thinly sliced extra sharp cheddar wraps. Occasionally, I will throw in some romaine lettuce, or alfalfa sprouts. Also love the tea.
July 8th, 2010 at 2:33 pm
Would you please share your secret home-made dressing with us? That is one of the hardest things to make, a healthy dressing that tastes good.
Thanks!
July 9th, 2010 at 12:38 am
Thanks Joey.made very interesting reading considering we were misled to believe meat n chicken could help build those muscles
July 9th, 2010 at 11:41 am
at last! I have been saying this for years, I’ve been vegetarian for 6 years due to medical reasons. I eat 4 or 5 small meals a day and have been doing Sun power Yoga for 28 months.
In that time my measurements have changed as follows -
Before:
weight 215 lbs
Chest 42″
Waist 39″
thighs 20″
biceps 13″
calves 14″
Last week:
weight 188 lbs
chest 44″
Waist 34″
thighs 24″
biceps 15.5 ”
calves 17.5″
I did body building back in the 80’s when I was in the Military and want to get some more mass on my frame – a couple more inchs on each area, any recomendations for what I should eat?
I have posted comments on various training sites and get told to eat meat protein and cut back on carbohydrates – but obviously I can’t do that.
regards
Wayne
July 9th, 2010 at 11:43 am
i’m the Yoga student – author of last post
Forgot to say I’m 46 and also can’t eat any soya products due to Soya allergy – just to make life interesting
regards
Wayne
July 9th, 2010 at 3:12 pm
I have been vegan for years, and have maintained between 10-14% body fat the entire time. I weigh about 106lbs and according to what Joey has written, I eat more then him!!!
Being vegan allows you to eat all the time, as all the unhealthy crap in animal products is of no concern. I have excellent muscle tone so it is very possible to do this on a pure vegan diet.
Good luck to all you who are trying to lose weight, here’s a hint.
My hubby did no exercise at all, just took out dairy products, and lost 30lbs in 6 months!
So remember, exercise yes, but a healthy diet is going to get the weight off
July 9th, 2010 at 5:04 pm
I have been a listener-watcher-reader of yours for several years, now. What you have to say is wonderful information….the workout, but the diet information is best! I am 59 years old and started working out 4 and a half years ago. I do have a trainer I work with once a week….nmre than anything, he keeps me motivated…knowing I will be working with him the following week, keeps me “on track”, instead of “cheating”. However, he was unable to help me with my diet needs. I finally found someone to help with that, and basically I started eating more often, smaller meals. I changed WHAT I ate…more fruit, whole grains, veggies,Good” fats, such as olive oil, nuts, & fish. Diet alone will not get you fit and working out only will not help you lose the weight. It is a combination of the two and a life style change. I love your helpful hints….Stevia… being one of the major ones. I don’t have a before picture…but I had to lose about 15-20 poounds when I started working out. I did that, but better than that…I’ve toned and built muscle. I still have a lot to work on and hope to break out your Lower body workout video to build a better butt. Keep the information coming. Love you, Joey.
July 10th, 2010 at 6:38 am
Hi Joey,
Thank you for writing this. Is this like the 28 Day Blow Torch eating plan? It sounds like it. I have it and I found it great. I have a question:
What do you think of Buffalo meat, as it is a grass fed animal?
July 23rd, 2010 at 3:30 am
Have been following you for a few years now and I Love this latest blog post Joey, it’s awesome to see it when people’s myths about needing ‘animal protein’ to build muscle are turned upside down. Cause they are just that, one big Myth!! And just to prove the fact even further check out all these vegan and vegetarian body builders and fitness freaks at this site: http://www.veganbodybuilding.com/ if they don’t back up your post with even more fact on the subject matter I don’t know what will.
September 19th, 2010 at 1:47 am
Joey-
Interesting post, excellent blog!
I really like how you incorporate a ton of bodyweight workouts, which are so convenient.
It’s great that there are so many different approaches to nutrition. You have the meat and no grain “primal” diet on one extreme, and then you have hardcore vegans like Mike Mahler who are big, strong and lean with NO animal products.
I do pretty well on a strictly vegetarian diet, but I feel better mixing in a bit of fish now and then.
Thanks for your post!
-Ian
June 12th, 2011 at 6:07 pm
Hi Joey,
I enjoy all your info. I am baffled though how you and many others can even hint that you are vegetarian when you eat animal flesh. I have been strictly vegan for 11 years and at 51, I am in great shape and getting better. Again, I do enjoy the info and exercises you always share but just wanted to make that note to ‘vegetarianism”.
It is either you are or you aren’t and if one is eating fish even on occasion, then they most certainly aren’t.
Regards,
Toni
December 11th, 2011 at 3:34 pm
Thanks for the example of your daily diet. I’ve also been predominately vegetarian my whole life and first breakfast for me is Third Street Chai with organic whole milk. Nice to see a variation on the protein-heavy breakfast encouraged by so many diets.
December 11th, 2011 at 10:30 pm
You’re welcome, Keely
Please share the blog with others who may also get something out of it.
Best
Joey