You need to be consistent. We give you some tips to make it easier to build and maintain muscle mass. At the core of building muscle is the need for protein. Female, 30, 60kg, 170cm, lightly active, endomorph, lose weight: Download Meal Plan PDF. This gives your body a timely and consistent supply of nutrients for muscle repair and growth. Working out has long been broken down to a science. Ideally, a vegan bodybuilding diet plan consists of 5-6 smaller meals. It's a little different for when you're cutting (and I'll get into that in later articles) but for gaining muscle and simply maintaining your current body fat levels it's d@mn-near impossible to gain fat with this anabolic nutritional strategy. A highly effective diet for putting on lean muscle mass is a whole food, plant-based diet. Depending on where you live, some of these items may be a bit expensive, so we recommend that you either substitute the item for another one on the list, or you can get great deals when you buy food in bulk. It may sound cliche, but it’s 100% true. Laid out below is a full day of eating for a vegetarian with the goal of building muscle. How to Create Your Own Vegan Bodybuilding Meal Plan. It also keeps blood sugar levels more balanced. In a word—No. Filled with healthy plant-based whole foods, you'll give your body the nutrients it needs and none of the stuff it doesn't (think added sugars, refined grains and unhealthy fats). To truly be effective in your efforts, consistency in diet is preparation of meals is key. Vegetarian is best for: Plant-based eaters who are looking for a little more flexibility and nutrient dense proteins - dairy and eggs are a great source of protein! Vegan Meal Plan Average Macros: Vegan meals contain an average of 400 calories, 20 g protein, 18 g fat, and 50 g carbs per serving. Here are two days of sample meal plans to get you started for the week. Your body doesn’t adapt well to inconsistencies in terms of its ability to lose weight, and gain muscle strength. 1 tbs of olive oil; 3 jumbo eggs; 1 cup of instant oats (maple and brown sugar) 3 cups of cantaloupe; Meal 1 Nutrition Facts: 859 calories, 100g of carbs, 32g of fat, 35g of protein. Sample Vegetarian Muscle Building Meal Plan. That’s why you can find aisles full of protein shakes, bars, and powders. The reason I decided to write the gender-specific “How to Build Muscle for Women” is that there are physiological differences that need to be considered. Download Grocery List PDF. 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