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.
One advice. Although Paneer seems to be the most obvious protien source while working out, Tofu and chikepeas are much better alternatives. Lean.
Isn't tofu expensive?
As expensive as amul paneer
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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