Vegans get a bad rap but to can stack muscle without eating meat. Most vegans fall into the calorie trap and just chase Marcos with carbs. If you don't eat meat and are still open to dairy your good. You can achieve growth by just thinking in terms of quality versus quantity.
Incorporate nutrient dense whole protiens into your diet. Quinoa and Hemp are both pricey, if you got the bank roll eat both, if not choose one. Next as others have stated Alice high quality fats like EVOO and Virgin Coconut oil, all are healthy and will help you get calories into you. Palm oil is another healthy medium chained fat and he virgin stuff can b found a lot cheaper then Coconut oil.
Eat a lot of coconut meat in general. This stuff is used to grow elephants in captivity as a substitute for their natural breast milk. It's used with horses sometimes also. Incorporate all of the products from the meat to the water and milk into your diet. A simple snack my old man eats is coconut meat and Almonds, it's a tasty combo and crazy good for you.
Adjust your ratio to where he majority of your starch/carbs comes from beans or whole sources like rice, avoid processed carbs.
Protien sources will come from: eggs, paneer, whey protien, nuts and seeds.
Your protien ratio will be smaller verses meat eaters, but the fats will ensure fuel for growth and since your body is running with less energy to break down flesh it will not need as much protien to shore up that energy defecit from heavier digestion. At your body weight you can get away with 80-100grams daily. 6 eggs and a glass of milk with a scoop of whey is preety much 60 grams right there. Add in a big bowl of spinach and a small side of lentils and you have a big complete meal right there.
Incorporate nutrient dense whole protiens into your diet. Quinoa and Hemp are both pricey, if you got the bank roll eat both, if not choose one. Next as others have stated Alice high quality fats like EVOO and Virgin Coconut oil, all are healthy and will help you get calories into you. Palm oil is another healthy medium chained fat and he virgin stuff can b found a lot cheaper then Coconut oil.
Eat a lot of coconut meat in general. This stuff is used to grow elephants in captivity as a substitute for their natural breast milk. It's used with horses sometimes also. Incorporate all of the products from the meat to the water and milk into your diet. A simple snack my old man eats is coconut meat and Almonds, it's a tasty combo and crazy good for you.
Adjust your ratio to where he majority of your starch/carbs comes from beans or whole sources like rice, avoid processed carbs.
Protien sources will come from: eggs, paneer, whey protien, nuts and seeds.
Your protien ratio will be smaller verses meat eaters, but the fats will ensure fuel for growth and since your body is running with less energy to break down flesh it will not need as much protien to shore up that energy defecit from heavier digestion. At your body weight you can get away with 80-100grams daily. 6 eggs and a glass of milk with a scoop of whey is preety much 60 grams right there. Add in a big bowl of spinach and a small side of lentils and you have a big complete meal right there.