I hit gym regularly but my gains have stagnated a bit. My gym instructor told me yesterday my gains would be much better if I improve my diet. Can any vegetarian/eggitarian share their diet plans here? As of now I just eat whatever I feel like cooking on that day and supplements like protein shake and glutamine.
Any help would be appreciated. 👏
Here is the blueprint that I would recommend you customise according to your likes and dislikes. That way, it would be sustainable for you
At least 80% whole foods ( no processing, frying, sugar)
calorie and protein budget according to your macros ( Milk family - paneer/yogurt/milk, Soy family - tofu/soya chunks/tempeh, legumes & nuts and seeds, protein supplements )
plenty of fiber from fruits & veggies/whole grains (pick anything that’s seasonal/you enjoy). At least 2 servings a day.
place meals around the day intelligently based on your routine. (Basis your workout timings/ first and last meal timings etc.)
For instance - eating at least 2 hours before sleep/workout, avoiding caffeine first thing in the morning/late at night
hydrate well
Additional tips
Woah, what a great read. Thanks for taking your time and writing this up. I guess I need to increase my water and veggie intake.
Have experimented a lot with diet. You’ve to find something that works for you.
You need 3 things: something to improve strength, stimulant, recovery
For strength I take creatine. For stimulant (something before hitting the gym) I usually take coffee, and for recovery I take whey
Recently got whole truth unflavored whey and I really like that one (would recommend)
Apart from that purely from diet pov, I have salad and fruits in the morning and try to avoid processed food and sugary drinks.
Thanks for the suggestion. I have cut down a lot on processed food. For dinner, as of now I'm only eating fruit oatmeal. I guess my protein intake is a little less as I don't eat eggs on Monday, Tuesday and Thursday. I guess I need improve their and have more veggies.
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