Help with a Muscle Building Diet Plan?

[tallskinnydude]

I am a vegan, 20, 6'4-'6'5, looking to make MORE gains =)

I am currently eating, I THINK, 2000-3000 calories a day. I am working with a personal trainer and have made some gains, but not nearly enough. I drink three vegan protein shakes (sometimes four) at 64g per shake. Then I also eat alot, alot, alot of Gardein (the faux meat line from Tal Ronnen).

Anyone who started out skinny know what I can do to make more gains? I want to push it as hard as I can. Also...does anyone have any advice on how to push more calories?

What are some REALLY good vegan foods I should be having in my diet?

[hardcore iv]

What does your actual training look like and give us a run down of what you are actually eating? How much do you weigh?

[baldy]

64g of protein in one shake that is pretty crazy.

Check out the Bulkers Corner -> viewtopic.php?f=2&t=4518&p=378027
And everything that hardcore iv said.

[Talyn]

Without knowing how much you weigh presently, and what you want to weigh in the future, it's impossible to give you any specifics.

As a guess I'd say for someone of your height wanting to bulk that 2000-3000 calories per day is insufficient.

Aim for 1g of protein per lb as a start. Then remember that carbs are your friend.

[powerlifer]

2000 calories is definitely too low for your height but without knowing your weight its hard to tell.

If you aren't making gains it can be one of two problems either your not taking in enough calories or your routine isn't sufficient.

Calorie dense foods such as peanut butter, nuts and seeds are an easy vegan way to add some extra calories if your having trouble.

[baldy]

Calorie dense foods such as peanut butter, nuts and seeds are an easy vegan way to add some extra calories if your having trouble.

Not forgetting doughnuts, pringles, potatoes waffles, ice cream and chocolate.

[powerlifer]

Calorie dense foods such as peanut butter, nuts and seeds are an easy vegan way to add some extra calories if your having trouble.

Not forgetting doughnuts, pringles, potatoes waffles, ice cream and chocolate.

Haha yeah i guess that depends if your clean or dirty bulking:).

Got some potato waffles in as we speak, top them with scrambled tofu.

[thestoatyone]

5000 cals paer day minimum.

Anything else is like wondering why your car ain't working when there's no gas in the tank...

[vegan hal]

yeah i agree with the others at your young age (high metabolism) and height, you need to consume a ton of calories for bulking. we definitely need more info from you as stated before. weight, what type of workouts you're doing etc.

unless those shakes are super high in calories, i'd cut them down to 1 or 2 a day and add some fat to them like coconut oil and/or almond butter (new favourite). and then just eat more regular food.

i'm 6'2" and when i started training about 2 yrs ago I was 185lbs and thin. now 200 and rising and getting way stronger.

[tallskinnydude]

The shakes have 760 Calories per bottle.

I work out with the trainer Mon, Wed, Fri. We do chest/tri's on Monday, back/bi's on Wed, and on Fri we mix it up and work on arms and chest. It's the most intense training I have ever done. There is definatley room to kick it up a notch however.

We usually do three excercises, three sets each, then move onto another three excercises, three sets each (10-12 reps per set) and pretty heavy weight. He is usually spotting me, but most of the time it's pretty difficult for me to lift without feeling the BURN (which is good). I don't to sore anymore though...=?

I am unsure of how much I weigh. If I had to guess I would say maybe 170. I have gained weight, I can tell, but I need to do more.

As far as food goes, I eat alot of Gardein. The kind I get has around 200-300 calories per package, 100-150 per serving. Then I will pair it with rice or veggies.

[tallskinnydude]

yeah i agree with the others at your young age (high metabolism) and height, you need to consume a ton of calories for bulking. we definitely need more info from you as stated before. weight, what type of workouts you're doing etc.

unless those shakes are super high in calories, i'd cut them down to 1 or 2 a day and add some fat to them like coconut oil and/or almond butter (new favourite). and then just eat more regular food.

i'm 6'2" and when i started training about 2 yrs ago I was 185lbs and thin. now 200 and rising and getting way stronger.

I keep hearing people mention coconut oil, so I will start using it. There is some in my fridge.

[tallskinnydude]

Calorie dense foods such as peanut butter, nuts and seeds are an easy vegan way to add some extra calories if your having trouble.

Not forgetting doughnuts, pringles, potatoes waffles, ice cream and chocolate.

Haha yeah i guess that depends if your clean or dirty bulking:).

Got some potato waffles in as we speak, top them with scrambled tofu.

Clean bulking =) There is no way I could down doughnuts and pringles. Yuck.

[thestoatyone]

Clean bulking =) There is no way I could down doughnuts and pringles. Yuck.

Prepare to be weak and skinny then. Sorry.

[Fallen_Horse]

Clean bulking =) There is no way I could down doughnuts and pringles. Yuck.

Prepare to be weak and skinny then. Sorry.

Hahaha

[baldy]

Clean bulking =) There is no way I could down doughnuts and pringles. Yuck.

There is no clean bulk, just bulk or no bulk.

I work out with the trainer Mon, Wed, Fri. We do chest/tri's on Monday, back/bi's on Wed, and on Fri we mix it up and work on arms and chest.

Sounds like a normal BB style training program. First off how big is your trainer, if you want to get bigger than him you will probably need to do something different to what he does.
Most people will tell you to ditch the bodypart split routine and focus on Squat, Deadlift and Bench at the beginning as they will give you most growth. However if your training partner is the size you want to be and can get you there, then do what he tells you. Unless you dont enjoy the training, then do something else

A very rough guide I got off the internet somewhere, to look "big" you need to weigh the same in kg as your height over 1m. So your roughly 195cm tall and to look "big" you should aim for about 95kg, at the moment you reckon you are about 77kg.

Realistically it will take probably 12-18 months of hard training and eating to put on 20kg .
Strength wise you could aim for 180kg deadlift, 140kg squat, 95kg bench.

At 20 you have the the advantage of raging hormones so you progress should be good however your body is still also probably growing, so it will be like a furnace burning as much food as you can throw into it.

Start a training log and check out some other guys. Chewybaws -> viewtopic.php?f=8&t=22457
and Mellos -> viewtopic.php?f=8&t=21703 are both young guys ripping it up.