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in:
VillainChien
14%
bf
183 Lbs.
wt
5'9"
ht
BodySpace Member
VillainChien

Lacto-ovo-Cheapo Vegetarian Diet

I have wondered for some time if it is possible to abandon meats and count on only vegetable sources to fuel my workouts and my mass building.  But as of 6 months ago, a realization hit me:  I live in an expensive part of the world and my salary is just average for the country.  ;-)  So financial reasons I decided to look into a more vegetarian diet.  One thing you must remember is that high-protein vegetables are typically not complete, they lack some of the essential amino acids.  But you can make those missing protein components up by combining different sources of vegetable protein.  I haven't looked into the science in order to get the best calculations for it, but I know now from experience that I'm getting the same results as I was from eating meat for my protein sources.  But I am not saying that I am going 100% vegetarian and certainly not 100% vegan.  I am still consuming eggs, Greek yogurt, whey and some meats.


My trainer  has me carb cycling right now with higher fats, lower carbs on non-workout days, and lower fats, higher carbs on workout days.  So I train 5 days a week and rest 2.  Given that break down, here is a sample of what I eat:


Workout Days:


Meal 1:


   2 scoops of Whey Protein



Meal 2:


   2 cups of dry oatmeal


   300 grams of Greek Yogurt with raspberries 



Meal 3:


   1 1/2 cups of white rice


   2 cups of lentils


   1/2 of a green bell pepper


   4 cherry tomatoes



Meal 4:


   1 1/2 cups of white rice


   2 cups of lentils


   2 cups of broccoli


   4 cherry tomatoes



Meal 5:


   6 medium whole eggs


   2 tablespoons of peanut butter 


   4 slices of whole wheat bread


   2 apples


   2 kiwi fruit



Totals-->   Carbs:  530g      Fat:   80g     Protein:   235g 




Rest Days: 


Meal 1:


   4 medium whole eggs


   250g of Greek Yogurt 


   1 scoop of Whey Protein 


   2 slices of whole wheat toast


   2 tablespoons of peanut butter


   1 pear



Meal 2:


   125g of 5% lean ground beef


   2 cups of whole wheat pasta


   1 cup of bolognaise pasta sauce


   1 cup of broccoli 



Meal 3:


   125g of 5% lean ground beef


   2 cups of whole wheat pasta


   1 cup of bolognaise pasta sauce


   1 cup of broccoli  



Meal 4:


   1 cup of spanish rice


   2 flourt tortillas


   2 small links of chopped pork sauasage


   4 medium whole eggs


   2 apples



Totals-->   Carbs:  375g      Fat:  125g     Protein:   220g 



So as you can see, I splurge a bit, but I stay within my trainer's macros.  And I do eat meat, but pretty much only 2 days a week.  This may not be the ideal macro balance for everyone, but my metabolism burns muscle really fast, so after 8 months of trial and error we have come down to these values, although they will necessarily change with my goals.


Anyway, if you're looking for cheap and healthy, give a look into this type of eating! 

PITT-Force Training

PITT-Force Training


(Professional Intensity Training Techniques)


I have recently embarked on a training technique like none other I've ever seen.  However, I have witnessed it's efficacy from a German friend of mine who has done this technique for 1 year and has never been this muscular in his life.  So I thought I'd give it a try as well.


PITT was invented by a German trainer and competitor, Karsten Pfützenreuter.  And so far ALL documentation about the technique, including his book, is in German.  But Google's translator can help with that.


Essentially this technique is designed to stimulate the entire body at once to grow.  It doesn't focus at all on isolation but is driven on the premise that if you stimulate major muscle groups, testosteron production will go up and the whole body will grow.  You therefore want to only perform movements that involve multiple muscle groups.  


The basic execution is as follows:  you pick a weight for the movement for which you can handle 8 repetitions.   You will only do 1 set for this movement, but you will do 20 repetitions total for it.  You push/pull 1 rep and then pause for 1-2 seconds.  Do another rep, pause.  Repeat.  After the 8th or 10th rep, you're pauses will start to grow longer.  You want to reach the 20th rep pushing past failure.  If your pauses go past 20 seconds, the weight is too heavy.  If you're pauses stay under 20 seconds and your form is still good, you need to increase the weight the following week.  You will only perform 5 total exercises per workout, and the workouts will be 2 or 3 times a week only.  Believe me, you will be exhausted from this type of training if done right.


One PITT website suggests these routines for 2 and 3 day weeks:



TWO DAY


Training Group 1:


- Inclined Press                        - Cable Tricep pulldown


- Pec Flies                               - Standing Calf Raise


- Cable Delt Raises


Training Group 2:


- Squats                                 - Rows


- Leg Extensions                       - Scott curls 


- Chinups




 THREE DAY


Training Group 1:


-Inclined Press 


-Pec Flies


-Military Press


-Cable Delt Raises




Training Group 2:


-Squats


-Leg Press


-Stiff-legged Deadlift


-Standing Calf Raises




Training Group 3:


-Chinups


-Rows 


-Cable Tricep pulldown 


-Scott curls



Karsten's PITT training site gives a lot more details and tells how to order the book:


http://www.pitt-force.com/


I'm curious to see the results 3 months from now.


More to come .... 

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