Vegetarian Bodybuilding Diet?

The question of vegetarian diets and bodybuilding seems to keep coming up. The question usually goes something like this: "I would really like to adopt a vegan or vegetarian diet but I'm just not sure that it is possible to build strength or muscle on this type of diet."

Without getting into to much detail I would simply say that it is quite possible to put together a vegan or vegetarian diet that is compatable with bodybuilding / powerlifting as long as your basic nutritional requirements are met ( # of calories, protein, carbohydrates, fats, vitamins, minerals, water, etc). Someone who is armed with a solid nutritional plan and the ability to change some of their basic nutritional behaviors, like shopping, cooking, restaurant selection, etc. should have no problem transitioning to a meatless diet.
I'm not trying to "sell" anyone on being vegan or vegetarian. That is your choice to make. But, if it is something that you would like to do, but you are hesitant because of fear that you won't get enough protein or b-12, these are fairly simple issues to resolve.

There a many, many great sources of vegetable protein such as soy (probably over used though), beans, lentils, most grains, nuts and seeds. There are also quite a number of vegan protein supplements available too. Although, I prefer to get the majority of my protein from "real" food rather than processed foods there a several brands of imitation meat products available as well. However, I should point out that many of these products are very high in sodium. So, you should probably use them in moderation.

To ensure that I am getting enough b-12 I simply take a multi-vitamin. Many folks claim that supplemental b-12 isn't necessary and choose to use yeast products instead. However, I look at the vitamin supplement as a cheap insurance policy. At this point I'm not 100% certain that I need it. But, on the other hand I'm not 100% sure that I don't.

I will get into this subject a little deeper at some point in the near future. Below is a vegetarian diet that I am currently following. I have used this diet in the past with good success. But, I must admit that I do jump off of the vegan band wagon from time to time.

Breakfast:
1 scoop of Hemp Protein Concentrate
1 cup rice or soy milk
2/3 cup Oatmeal (pre-cooked weight)
1 small apple
1 Saw Palmetto Capsule

Mid Morning:
1 cup mixed vegetables
¼ cup pinto beans
¼ cup peas
1 tablespoon olive oil dressing

Pre-Workout:
2 soy yogurts
1 tablespoon rice protein
1 slice rye bread with 1 teaspoon olive oil
1 flax oil capsule

Post Workout shake:2 scoops hemp protein
1 cup rice or soy milk
1 cup water
½ cup pineapple

Dinner:
3 cups mixed salad greens
¼ cup peas
¼ cup pinto beans
1 tablespoon crushed mixed nuts
1 tablespoon olive oil dressing

Bedtime:1 cashew butter sandwich on rye bread
1 cup steamed mixed vegetables
1 Saw Palmetto Capsule
2 flax oil capsule
1 chewable multi vitamin

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