Seeing no Gains

I am like one year into this, but I am no where near a body builder. My physique do look like a gymmer but I am not satisfied.
 
My Chest/Back = 43 inches
My Arms: 15 inces
Legs: 23 inches
 
I am stuck here! Not able to get more. I am not sure if thats my diet or what. I am following Lee's 12 week program these days.
 
Heres my diet routine. cannot alter the timings and my daily routine does not allow me.
 
Taking Optimum Pro Comples Gainer 

Morning at 7AM, ON shake with a glass full of milk.

At 11-12a/pm, my breaktfast, 3 Chapatis, with butter and tea

at 5pm, tea with some snacks

9pm ON shake.

10pm my dinner, 4 chapatis, with some vegetables, curd, a banana, lemon water.

3 times a week, in dinner, rice with 2 chapatis.
 
I am pure veg and cannot go the non-veg route.
 
Please help me in gaining.

I know little of vegetarian bodybuilder diets but I can say yours looks far from one. Doesn't seem like you're eating enough, you're eating too much in one go and not enough at other times, and also not eating the right foods. What's with the several hundred chapatis?

Speak to veggeep

V,
    You're the Clipart Photoshop GOD!

 

You need to get more protien that's for sure.  Can you eat fish or no? 

Also, eggs, milk, and a protien supplement should become a staple in your diet.

Shoot for 1 gram/lb. bodyweight or more.

What's your training look like?

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

I know I am not eaating well thats why I am asking help. I dont know what vegan diet should I follow.

I can not eat fish or eggs. Can take protein as supplements.

I am following Lee Haywards 12 week workout routine.

PM veggeep, he has vegetarian diets down

V,
    You're the Clipart Photoshop GOD!

 

I think you need to bite the bullet and add some meat to your diet, at least fish. As others have pointed out, you are very likely not getting enough protein.

175 lbs
47 48 years old
Feeling pretty good

Sending a Pm to veggeep

I really cant take any meat into my diet, thats because some religious values.

your Indian? I saw the Chapti... and know what that is...delicious that what that is...

you can do it with out meat... are you a vegetarian or a vegan... or just an lacto vegetarian, I saw butter, and milk (you'll do dairy, but no eggs, correct?)

You are going to need to up your intake of lentils, chick peas... paneer (cheese, if I got your country wrong)... go for all the legumes you can, you'll get the most protein you can, from your regional diet, with in your restrictions. As you up those foods, watch your intake of carbohydrates, because with legumen protien you get legume carbohydrate.
 
Go for nuts too, almonds, walnuts, hazelnuts, stuff like that... cashews are prevalent in your cuisine, yes?
 

and of course all soya products including tofu if you can get it.

Sarao,
    A bit off topic, but how tall are you, and how old?  The measurements you posted are decent even for someone 6 ft., imo.  Are you lean?  Sounds like you're into this pretty serious.  What are your goals?  Good workin' out!  :)

thehardway


your Indian? I saw the Chapti... and know what that is...delicious that what that is...

Yes I am Indian
 

you can do it with out meat... are you a vegetarian or a vegan... or just an lacto vegetarian, I saw butter, and milk (you'll do dairy, but no eggs, correct?)

Yes, I can go for dairy but no eggs or meet
 

You are going to need to up your intake of lentils, chick peas... paneer (cheese, if I got your country wrong)... go for all the legumes you can, you'll get the most protein you can, from your regional diet, with in your restrictions. As you up those foods, watch your intake of carbohydrates, because with legumen protien you get legume carbohydrate.

I am not that familiar with all this, can you please quote me some vegetables of such kind?

Go for nuts too, almonds, walnuts, hazelnuts, stuff like that... cashews are prevalent in your cuisine, yes?

Nuts are for carbs?

JMBS


Sarao,
    A bit off topic, but how tall are you, and how old?  The measurements you posted are decent even for someone 6 ft., imo.  Are you lean?  Sounds like you're into this pretty serious.  What are your goals?  Good workin' out!  :)

hi,
 
My height is near 5'8''. My goals are not to compete in any competition, but yes I want to look muscular all over. Like 20" biceps, 50+ chest, something like that.
 
I am not lean. My body weight is 77kgs

Sarao

JMBS


Sarao,
    A bit off topic, but how tall are you, and how old?  The measurements you posted are decent even for someone 6 ft., imo.  Are you lean?  Sounds like you're into this pretty serious.  What are your goals?  Good workin' out!  :)

hi,
 
My height is near 5'8''. My goals are not to compete in any competition, but yes I want to look muscular all over. Like 20" biceps, 50+ chest, something like that.
 
I am not lean. My body weight is 77kgs

Sarao,
    Unless you choose to go the "artificial" route (which I'm not condoning!), 20" guns and a 50" chest may be a bit optimistic, imo!  A step at a time.  Slow and steady wins the race.  Are you lean (low fat) and muscular now?  It might be helpful if you are willing and able to throw up some pictures in this or a new Critique My Physique thread.  But I know your concern here is diet, so if you are not interested in a physique and training program analysis, then don't bother.  Good workin' out!  :)

No I am not lean neither am muscular. My concern isnt diet actually. My concern is getting muscular. First gaining chest would be kool. Then I want to focus on arms.

Sarao


No I am not lean neither am muscular. My concern isnt diet actually. My concern is getting muscular. First gaining chest would be kool. Then I want to focus on arms.

then your concern is diet

V,
    You're the Clipart Photoshop GOD!

 

If you are not gaining you are not eating enough... it is that simple, if you need help with you routine, you can post a thread in training. But, if you are not gaining weight or not gaining muscle, than your diet has problems. And from what you posted your diet has problems, not enough protein.

Nuts are mostly fat and they do tend to have a good bit of protein, they are especially useful for vegetarians, you can sneak in a few extra grams of protein, by adding nuts to your diet.

I can't translate legumes for you... Indian dishes I know are mostly beans (legumes), that I can think of off of the top of my head, are  (I am going to butcher the spelling)... chickpeas= "Chana Masala", lentils = "dal", also pea dishes can help you reach your dietary goals.. something like  peas and cheese =" Matter Paner".

Understand what I am talking about?

Hardway,
   You're a "worldly" woman!  Way cool!  :)
 
Sarao,
   You're free to set your own goals and decide on what a desirable physique is for you, but I (and perhaps others) might recommend more of a full-body approach (including legs!) than a chest and arms focus.  Where's Virt with his pictures?!  Imo, you would be happier with a proportioned full body than big chest and arms.  Just a suggestion.  :)

So can someone please suggest me a diet plan?

Sarao

JMBS


Sarao,
    A bit off topic, but how tall are you, and how old?  The measurements you posted are decent even for someone 6 ft., imo.  Are you lean?  Sounds like you're into this pretty serious.  What are your goals?  Good workin' out!  :)

hi,
 
My height is near 5'8''. My goals are not to compete in any competition, but yes I want to look muscular all over. Like 20" biceps, 50+ chest, something like that.
 
I am not lean. My body weight is 77kgs

 
Don't want to knock you here but if you are done growing height wise, I highly doubt you are going to get those goals, ESPECIALLY 20 inch biceps. That's not muscular, thats professional bodybuilder status at your height.

Well, what you also need to be concerned about is complete proteins.
Eat some squash with tofu,
and rice with beans.

Both those combos will make complete proteins. Its up to you to write up your own plan, but you're gonna have to be packing down some serious food all day.

where you at Veg!!

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

@thehardway, Thanx for that!

But can someone please quote me a diet on the following things. I mean I dont know how much these are taken tu ensure proper levels of Nutrition.

1. PeaNut Butter
2. Bread
3. Any vegetables
4. ON Complex pro Mass Gainer
5. Nuts (almonds, cashews, hazzel nuts etc)
6. Oatmeal
7. Soya Beans

Oh and Dairy products too! Like milk, cheese, butter etc.

This thread will give you all the information you will need, the only thing you will have to do is find high protein foods, that you can eat. But it will tell you how much of what types of foods to eat, for your goals, and how to design a diet.

http://www.discussbodyb...11173&mpage=1#111173

Also look in the Online Journal section of this site go back a couple pages, there used to be a poster by the name of Ironman, who is an Indian Vegetarian, I know in his journal he talked about the foods he ate.

Jmbs, if I could, I would eat my way around the world... so I am not worldly, just a glutton... Indian food is SOOOOOOOOOOOOOOOOOO good.

I'm a vegetarian, and am packing on the mass right now.  It can be done.  Drink more milk.  Eat those beans.  Cook some brown basmati rice.....