Body Building | Vegetarian seeking advice on weight training

I am a vegetarian and I've been lifting weights for a few months. This is my diet and please let me know if this is sufficient, or whether I need to add more calories.


Eggs: 2
Milk: I glass


Two or three plates of Chinese or Indian rice with veggies
Milk: One glass


I egg, one glass of milk, 3 almonds, 2 dates

Noodles, one glass of milk

This is my diet. Do I need to eat more in order to get more out of my weight training. As a vegetarian, what can i eat that would give me more strength to lift weights. Right now, I can only lift 16kg for chest (bench press) and 12 kg barbell for shoulders, 4-6kg for biceps and triceps (harmmer curl, extension and all that). What sort of food (and how much quantity) would give a big boost to my muscle-building.


Posted by Reply
Personal Trainer
8/28/2003 7:15:31 AM
Dear Guest,
From my estimates your only around 1350 calories for the day (around). Try a more variety of foods from that list in the previous posting. You can only have milk and eggs so many times. PT

8/27/2003 10:22:10 PM
Thank you all for your prompt replies. I need to know one more thing. Based on the list of food items I have given above, is it possile for anyone to tell me roughly how many calories I eat daily? I am lousy with figures!

Personal Trainer
8/27/2003 8:44:41 AM
Dear Guest,

You need to also combine foods that are incomplete proteins such as peanut butter with foods that would compliment it and make it complete. Please see: for a list of foods that you can eat.

8/27/2003 8:25:03 AM
In order to build muscle, you need protein. You are going to have to eat high protein foods such as eggs and soy products. As a vegetarian, you will probably also have to buy some protein powder as well.

8/27/2003 1:57:36 AM
This is the same guy who started this thread. I forgot to mention that I weigh around 150-155 lbs, height: 5'9", age 25

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