1. Secret Muscle Building Techniques for Vegans and Vegetarian

2. Did You Know That…
Weight loss and gain is controlled by the difference between how many calories you take and consume daily
While to build muscle you must eat at a surplus and do resistance training
Similar to any muscle builder or a person that desire to lose weight, vegetarians share a similar goal which is losing fat and building muscle

3. Things That May Interest You…

4. Building up your muscles is 80% from your diet while the remainder 20% comes from your physical exercise and training

5. To lose fat and build muscle you have to eat correctly

6. If you got diet fixed and in check, you are a step closer to building up muscle

7. Always track the calories of everything you eat during the entire day...

8. As a vegetarian your protein requirements will vary from the usual diet plan that ordinary people practice. You will probably need to consume a protein supplement with the addition to your personal diet if you are strength training.

9. Types of protein: - Rice protein Hemp protein Gemma pea protein Soy
Egg
Whey protein

10. The Significance Of Vegetable Protein
There are anti- nutritional factors which are commonly found in soy and other vegetable protein isolates that is capable of limiting the extent to which your body system can utilize the protein
It is highly important to keep in mind that your body may require a higher consumption of vegetable protein to gain the same effect of a usual consumption of protein

11. The best vegetable protein powders you could consider:
Whey protein
 Brown rice protein powder
Hemp protein

12. Nutrient dense food:
Vegetables such as avocado, broccoli, spinach, sweet potatoes and boiled peas
Legumes especially lentils and beans
Nuts and seeds

13. Plan Out Your Diet…
Calculate the calories of everything you consume during the course of the entire day with the use of a calorie tracking application or a pen and paper. (
Easily estimate on how much you should be eating, you need to determine your own Total Daily Energy Expenditure (TDEE). (

14. Suffice to say if you wish to gain muscle, basically you need to eat over your Total Daily Energy Expenditure (TDEE)

15. If you are losing weight at the same time while building muscles, it is best to remain conservative by staying within 500 calories above or below, respectively
TDEE calculator will only project out the estimated daily caloric needs
Hence you need to track your daily calorie intake and compare that to your weight loss/gain to determine a more personalized approach
Adjust your daily intake and reassess for the next few weeks. Repeat this step