Not get bigger. Why???????

[Delino]

Hi to all and thanks to all who reply,
I have been jogging for thirty-four years. I started out just doing pull ups and sit ups. When I became a bit more settled I started lifting weights, since 1990. I am 5’ 11” and around 162lb. I would say I am not big muscle wise but defined. I am also a vegan. I touch nothing that comes from an animal, lentil and rice are my main source of protein. My question is: Is this the reason I never get big and have been lifting the about the same amount of weights since I started lifting? Is it all about food intake? Any replies would be greatly appreciated. Take care and thank you.

[westside24]

you could say no and yes... No caz you probably could still find a good means of protiens and huge carbs and fats to get the gains in muscle, weight and wieghts.
Maybe you have considered adding a few supplements, like Protien shake, Creatine, BCAAs, Vitamins... I notice the energy I lose when I forget to take my vitamins a few days in a row, or when I cycle off of my creatine. I just feel drained so much quicker. Not to mention taking both of these helps me remember to drink 3+ gallons of water a day which I also believes keeps me real energized.

But I would personally say yes... Just because you have to be strict at everything you do, even people who go to school and get degrees in nutrition and stuff like that would probably claim it would be difficult to do what you are trying to do and gain muscle and strength and it would be expensive. its a little more practical to follow every principle of being a vegan.

Thats all I can say....

[DaRkAnGel]

If you're a complete vegan im guessing that means even no whey protein...

Being a vegan is definetely going to be tougher for you, but I'm guessing you have most aspects under control if you're staying at 165 lbs and are a true vegan.

My suggestions would be to consider adding lots of nuts to your diet and if you can afford it (and can stomach the taste)... spirulina has a higher bioavailability than even whey protein. In addition, soy protein is a good source, but you have to be careful because too much won't be good for test levels.

If you get enough protein, next thing to check is your cals.

[pseudonym]

Originally Posted by Delino

...Is this the reason I never get big and have been lifting the about the same amount of weights since I started lifting? Is it all about food intake? ...

Yes.

If your bodyweight and strength (as defined by the weights you can move) have not increased over the course of your training there are only 2 possible reasons for that.

Not enough rest and (far more likely) not enough food.

If you've been a vegan for a while and you're not dead (or suffering severe complications) then presumably the nutrient content in vegan food is adequate to sustain the human body - that just means you have to eat more of it - most likely much more of it.

If your next question was going to look something like 'how much should I be eating?' I'll answer that now ... more.

how much more? ... enough that your lifts and bodyweght go up! try adding an extra 2 meals a day and see if you get stronger. If not, add 3 meals and double your portions for breakfast and dinner. Still not moving anywhere? triple your breakfast and dinner portions and double the other 6 meals of the day.

Eat Eat Eat - it's the only way.

[westside24]

Originally Posted by DaRkAnGel

My suggestions would be to consider adding lots of nuts to your diet and if you can afford it (and can stomach the taste)... spirulina has a higher bioavailability than even whey protein. In addition, soy protein is a good source, but you have to be careful because too much won't be good for test levels.

2 things... I know someone at my work who used to eat like a 16oz. can of peanuts, or mixed nuts or whatever kind of nuts, he would mix it up, but he would go thru a pound easy a day, and just last summer he had some kidney failure type problems and hasnt been back since, although he is still on the payroll, hes just vey ill. So im saying, Ive heard that eating too much nuts is bad for you... not sure about the accuracy on that.

Also in addition to the soy comment, Ive also heard or maybe even read about that soy will increase estrogen levels, which is obviously unsafe for us males! but actually ive even read that about chicken breasts too... carlon colker writes about it in his book...

[minime]

I agree with the others, you simply have to eat more! More vegan food if that is all you eat.

Rice and Hemp protein are available in powder form.

Beans (black beans, kidney beans, etc)

nuts/nut butters

olive oil

The easiest way to add calories to a diet (especially in your case) will be the addition of fats. Fats are calorie dense and relatively cheap. Eat a bunch of nuts, cook with olive oil, put it on your salads, drink it if you can.. lol

It will be more difficult for you to build muscle as a vegan simply due to your limited food options, but it is by no means impossible.

Do you count calories? put everything you eat in a day into a calorie calculator and find out what number you are at right now. Then you can manipulate your diet and add more calories until you start to gain.

[.V.]

Good suggestions so far. Being vegan, it's more difficult but not impossible. One suggestion that I'll make is to add the old bodybuilders standby (for when a steak is not available and for you it's simply not an option)...plenty of calories in PB & J sandwiches. No animal food there. Just good old peanut butter and jelly on whole wheat bread. Protein, fat, carbs...all in one food. Yeah, you may get a little bit of fat gain from them, but they will help you pack on some more muscle.

Good luck to you.

[hellpup]

If you goal is to add some strength and mass, make sure you lift weights first when you work out and run/do cardio last, or split your workout and do them at different times of day or different days if you can.

Also, make sure to eat immediately after your lift (preferably including some protein).

What kind of weight lifting routine do you do? How do you split it up?

[bodyshop20]

Vegans are hard gainers as the diet is not the protien rich source like meat eaters.
My only 10 cents worth is eat like mad and find what of yr foods contain most protien.

[Todd]

Originally Posted by Delino

My question is: Is this the reason I never get big and have been lifting the about the same amount of weights since I started lifting? Is it all about food intake?

YES!