sunny rathore's picture
Asked by
Sep 26, 2015

Increase lean muscle mass

I want to increase lean muscle mass,..I need proper exercise routine, veg diet chart including egg.
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Puneet's picture
Posted by
Sep 29, 2015

Sunny,

Being a vegetarian doesn't enable you to get enough protein. Then you should start supplementing with whey and casein.

Thanks!

1 Comments
Test altAmit Rawal Sep 30, 2015

I am also eggetarian and below is the diet that I follow and it has worked well for me. Adjust based on your calorie requirments. You will surely need to supplement with whey. At some places for e.g. in snack you can take 4-5 egg whites instead of whey.

Macros for below diet is

total: 2900  cals
carbs: 346 gms
fats: 86 gms
protien: 200 gms

Breakfast (7.30 AM)
Calories
Carbs
Fat
Protein
Sodium
Sugar

Ultimate Nutrition - Prostar Whey, 20 g
80
1
1
17
20
1
 

Quaker - Oats - Quick 1-Minute, 60 grams
225
41
5
8
0
2
 

Amit - Dry Rasins, 12 grams
36
9
0
0
1
7
 

Dabur - Natural Honey, 5 grams
16
4
0
0
1
4
 

Apples, raw, with skin, 80 g
42
11
0
0
1
8
 

Nuts, almonds, 8 almond
56
2
5
2
0
0
 

Nuts - Dry Roasted Peanuts, 18 g
104
3
8
5
1
1
 

 
559
71
18
31
25
23
 

Snack (10.15 AM)

Ultimate Nutrition - Prostar Whey, 10 g
40
1
0
8
10
0
 

Sunfeast - Peanut Butter Smooth, 1.12 table spoon (16gms)
115
3
10
4
62
2
 

Banana - Banana Sliced, 40 gram
32
8
0
0
0
4
 

Nilgiris - Whole Wheat Brown Bread, 87.5 gm
240
45
3
9
0
0
 

Goodlife - Slim - Skimmed Milk, 250 ml
93
12
1
9
0
13
 

 
520
70
14
31
72
19
 

Lunch (1:15 PM)

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, 40 g
66
11
1
4
3
2
 

Beans, kidney, all types, mature seeds, cooked, boiled, without salt, 40 g
51
9
0
3
0
0
 

Nuts - Dry Roasted Peanuts, 16 g
92
2
7
4
1
1
 

Tomatoes, red, ripe, raw, year round average, 15 g
3
1
0
0
1
0
 

Oil - Olive, 1 ml(s)
8
0
1
0
0
0
 

Amit's - Egg Boiled (whites), 4 egg
68
1
0
14
220
1
 

Amit's - Boiled Whole Egg (With Yoke), 1 egg
72
0
5
6
71
0
 

Onions, raw, 15 g
6
1
0
0
1
1
 

Rice - Brown, medium-grain, cooked, 130 g
146
31
1
3
1
0
 

Carrots, raw, 35 g
14
3
0
0
24
2
 

 
526
60
16
35
322
6
 

Snack + Pre Workout (4.:15 PM)

Dabur - Glucose-D (Dextrose Monohydrate 99.4%), 10 gm
36
9
0
0
0
9
 

Quaker - Oats - Quick 1-Minute, 40 grams
150
27
3
5
0
1
 

Ultimate Nutrition - Prostar Whey, 15 g
60
1
0
12
15
0
 

Banana - Banana Sliced, 42 gram
34
9
0
0
1
5
 

Amit - Dry Rasins, 6 grams
18
5
0
0
1
4
 

Sunfeast - Peanut Butter Smooth, 0.75 table spoon (16gms)
77
2
6
3
41
1
 

 
375
53
10
21
57
20
 

Post Workout (7:45 PM)

Banana - Banana Sliced, 90 gram
72
18
0
1
1
10
 

Ultimate Nutrition - Prostar Whey, 35 g
140
2
1
29
35
1
 

Dabur - Glucose-D (Dextrose Monohydrate 99.4%), 12 gm
43
11
0
0
0
11
 

 
255
32
1
30
36
22
 

Dinner (8:30 PM )

Homemade - Chapati, 55 g
132
22
3
4
209
0
 

Ultimate Nutrition - Prostar Whey, 15 g
60
1
0
12
15
0
 

Oil - Olive, 1 ml(s)
8
0
1
0
0
0
 

Nuts - Dry Roasted Peanuts, 16 g
92
2
7
4
1
1
 

Amit's - Egg Boiled (whites), 3 egg
51
1
0
11
165
1
 

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, 35 g
57
10
1
3
2
2
 

Nandini Goodlife - Slim Milk, 250 ml
98
13
1
9
0
0
 

Tomatoes, red, ripe, raw, year round average, 15 g
3
1
0
0
1
0
 

Amit's - Boiled Whole Egg (With Yoke), 1 egg
72
0
5
6
71
0
 

Onions, raw, 15 g
6
1
0
0
1
1
 

Beans, kidney, all types, mature seeds, cooked, boiled, without salt, 40 g
51
9
0
3
0
0
 

Nuts - Almonds, 6 almond
42
1
4
2
0
0
 

 
672
61
23
55
466
5
 

 
 

Totals
2,907
346
83
204
978
94

NOTE: In the dinner schedule the almonds, milk and whey is taken at 10 PM (few minutes Before going to sleep).

Pre-workout - Dextrose + creatine monohydrate (15 minutes before workout)

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