Build muscle (and loose fat) on vegetarian diet. .
When you want to build muscle, regardless of your eating style, then you need a slight caloric surplus (100-200cal for 🏻 and up to 300cal for 🤴🏻) and make sure you get enough protein (1.4-1.8g/body weight), which is a key for building muscle and loosing fat. Consider the steps:
1️⃣ identify your own GOAL: fat loss, shaping, building mass (nobody knows it better than you!). .
2️⃣ find your BMR. It is very important for calculating your daily intake. ️Stay tuned! A separate post about this is on the way. .
3️⃣ track how much you eat. MyFitnessPal can be useful initially to educate on what you eat. Later you can go intuitively. .
4️⃣ keep tracking your progress for 3-4 weeks (body needs some time to react to the changes) and adjust your diet according to your results. .
On a vegetarian diet, it’s hard to find many foods that are PURE protein. That’s because many vegetarian protein sources do not have all essential amino acids and have a lot of crossover – the famous quinoa will be high in protein but also high in carbs, or almond will have protein but also a lot of fat.
🥛-🥗 For a lacto-vegetarian (most of people in India) is not that difficult to get high-quality protein sources. It can be supplemented with whey protein anytime (my all time fav is @optimumnutrition ). . So what are the best protein veg sources, easily available (in India)? Do you want to know it?
️Remember: you live in the body you’re building every day! Love it
#bodybuilding #girlswithmuscles #protein #fitlife #fitlifestyle #fitgirl #fitchick #vegetarianmuscle #strongwomen #dietchange #mindyourgoals #fitnessgoals - 1 hour ago