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Anabolic Steroids

First cycle as a vegetarian

Devika

Devika

New Member
AnabolicLab.com Supporter
Hi guys,
I'm a female, prepping to do my first run of var soon.
My main goal is to add muscle mass, while staying pretty lean. My BF is about 18% as per calipers. I'm 5'2" and 108 lbs.
Here's the deal, I'm a vegetarian.

I've been able to add a pretty decent amount of muscle in past couple of yr with a vegetarian diet, but I've hit a plateau hence why I want to take it up a notch with the var.
My maintenance cals are around 1400. I typically consume ~1600
I train 5x a week. Lift as heavy as I can, do the back/bis, squats, shoulders, tris/chest, deads- split.

Because this is my first run I don't really know how much I should increase my caloric intake and I'm looking to get some feedback. My macro ratio is prob very different from the majority of you bc of my diet. However, I still get ~110-120g of protein (I do rely a lot on protein shakes)
I want to make sure I'm not under eating during my cycle so I can make as many gains as possible.

Any feedback from you guys will be greatly appreciated.
Thanks a lot :)
 
I would increase protein intake. Since your vegetarian that'll be a bit more difficult but much easier than a vegan diet. Do you eat fish? Eggs are also going to be key for your diet IMO. If you're looking for mass then at least 500 Cal over maintenance would probably be better. Others can chime in on that. The more protein you get to fill out your macros is best and carbs and fat can be an even split to round out your nutrition needs. If you find your not staying lean enough then dial things back but IMO it's better to overshoot and add in cardio later to cut fat.
 
Egg whites in your protein shakes helps add the extra protein you'd desire and makes it thicker and creamier I do it in every shake. As well as plain Greek yogurt none of the flavoured stuff as they are too high in carbs for how much protein you get.

Also to get the most out of the cycle I think you should find a routine that you can hit every body part 2x a week and if you can manage it squat 3x a week
 
I am a vegetarian too since 1 year. I recommend you the followings:

Egg whites (Shakes, example: 250 ml eggwhites plus 2 scoops whey plus some fruit honey..)
pancakes, oatmeals, eggs, falafel, tofu sausages...

for the carbs put some fruits in, cereals, pasta, rice... you can mix it with almost everything.

pasta plus eggs, pasta plus seitan, rice with tofu sausages, cereals with eggwhites and some honey and a banana...

keep yourself on track and just put meals in and out according to the scale and the mirror, since you're using var for the very first time you will see some good changes, train harder and put more protein in when the var kicks in.

hope it helps ;)
 
Eman said:
I would increase protein intake. Since your vegetarian that'll be a bit more difficult but much easier than a vegan diet. Do you eat fish? Eggs are also going to be key for your diet IMO. If you're looking for mass then at least 500 Cal over maintenance would probably be better. Others can chime in on that. The more protein you get to fill out your macros is best and carbs and fat can be an even split to round out your nutrition needs. If you find your not staying lean enough then dial things back but IMO it's better to overshoot and add in cardio later to cut fat.
Click to expand...

Thank you so much for your advice. I'll be more than happy to add 500 cals. I'm not a huge fan of eggs but I plan to include them during this cycle for the sake of booty/leg and shoulder gains. I don't eat Fish, never been a fan.
I have to be extra careful when it comes to staying lean. If it were up to me I wouldn't mind getting a little fluffy and then cut. However, because of the job I have to look bikini ready at all times.
I think it's really vain but those are the rules.

But anyway, thank you so much Eman. I really appreciate your input :)
 
RodgerThat said:
Egg whites in your protein shakes helps add the extra protein you'd desire and makes it thicker and creamier I do it in every shake. As well as plain Greek yogurt none of the flavoured stuff as they are too high in carbs for how much protein you get.

Also to get the most out of the cycle I think you should find a routine that you can hit every body part 2x a week and if you can manage it squat 3x a week
Click to expand...

Greek yogurt is definitely in my diet. Such an important staple for me.
Even though I don't really care for eggs I'm gonna include them while I'm on cycle.

How would do you split your workouts while you're running something? And wouldn't it be counterproductive to squat 3x since your body needs time to heal and repair. I'm normally sore for about 2-3 days after I squat.
I've read many don't get DOMS while on gear but I thought rest is still a key.

Thank you so much for your input. I'm learning so much in this community. You guys are great:)
 
Bighorsetr said:
I am a vegetarian too since 1 year. I recommend you the followings:

Egg whites (Shakes, example: 250 ml eggwhites plus 2 scoops whey plus some fruit honey..)
pancakes, oatmeals, eggs, falafel, tofu sausages...

for the carbs put some fruits in, cereals, pasta, rice... you can mix it with almost everything.

pasta plus eggs, pasta plus seitan, rice with tofu sausages, cereals with eggwhites and some honey and a banana...

keep yourself on track and just put meals in and out according to the scale and the mirror, since you're using var for the very first time you will see some good changes, train harder and put more protein in when the var kicks in.

hope it helps ;)
Click to expand...

I appreciate your advice. It's nice to meet other vegetarians and to know you can still make significant gains without having to eat meat.

Not a fan of eggs but I'm gonna have to stomach them for a few weeks. Really looking forward to eating more carbs, especially fruit.

Thank you:)
 
Your body adapts to squatting 3x a week and you will get your best progression with it. Just don't make sure you never go to failure that's most people's problem is they go to failure and can't recover. I would do for your goals:
Day 1: squat, lay pull down, bent over rows, stiff leg deadlift, bicep curls, hammer curls, preacher or incline bench curls
Day 2 rest or recovery workout (light walk and stretch and mobility work)
Day 3 squat, bench press, incline bench, cable flys, Overhead extentions, skull crushers, tricep push downs and dips
Day 4 rest or recovery workout
Day 5 squat, over head dumbbell press or barbell press, lateral raises, face pulls, rear delt fly, deadlift and shrugs if you wanna work on traps
Day 6 rest
And repeat.
 
X2 on the squats. I only do them once per week but I include other leg movements till failure. I look like a weirdo hobbling out the gym exit.

A lot of great nutrition advice in this thread for you. If you need to be bikini ready at all times then 300 Cal surplus might be more in line with what you want instead of 500 as I previously suggested. You can easily bump it up if you want to see more.
 
RodgerThat said:
Your body adapts to squatting 3x a week and you will get your best progression with it. Just don't make sure you never go to failure that's most people's problem is they go to failure and can't recover. I would do for your goals:
Day 1: squat, lay pull down, bent over rows, stiff leg deadlift, bicep curls, hammer curls, preacher or incline bench curls
Day 2 rest or recovery workout (light walk and stretch and mobility work)
Day 3 squat, bench press, incline bench, cable flys, Overhead extentions, skull crushers, tricep push downs and dips
Day 4 rest or recovery workout
Day 5 squat, over head dumbbell press or barbell press, lateral raises, face pulls, rear delt fly, deadlift and shrugs if you wanna work on traps
Day 6 rest
And repeat.
Click to expand...

Thank you so much for this!
I'm definately going to try this split. This should give me meaty quads. Love 'em!

I appreciate your input. You guys are great!
 
Eman said:
X2 on the squats. I only do them once per week but I include other leg movements till failure. I look like a weirdo hobbling out the gym exit.

A lot of great nutrition advice in this thread for you. If you need to be bikini ready at all times then 300 Cal surplus might be more in line with what you want instead of 500 as I previously suggested. You can easily bump it up if you want to see more.
Click to expand...

Yes, you guys have given me such valuable advice. I really appreciate it.

I love that feeling of hobbling out of the gym or not being able to roll out of bed the next day.

Quick question, do some gear prevent or help DOMS? I'm a bit shocked that some of you train muscle groups so often. I mean, legs take me a good 3 days to recover naturally.

Anyway, thanks for your help :)
 
Devika said:
Yes, you guys have given me such valuable advice. I really appreciate it.

I love that feeling of hobbling out of the gym or not being able to roll out of bed the next day.

Quick question, do some gear prevent or help DOMS? I'm a bit shocked that some of you train muscle groups so often. I mean, legs take me a good 3 days to recover naturally.

Anyway, thanks for your help :)
Click to expand...

I do squats 3x a week bench 3x a week and deadlift 3x a week whether on gear or off my training rarely changes just different styles of programming I go through. If you are feeling DOMs 3 days later I would lower your daily volume and make up for it in weekly volume. Say this on leg day you squat 3 sets of 12 and leg press 3x12 that leaves you absolutely toast for the week your legs are done well that's 72reps total if you do 5x5 3x a week that's 75 reps total a week with more weight and higher intensity but lower daily volume so you can adapt and recover. The later style is preferred to build your body up as you make just enough muscle fibre tears to recover before next squat day and you aren't waiting a week with a body part not being trained and you walking funny for days. But also yes AAS generally speeds up recovery time with this too and will help you progress faster.
 
Devika said:
Yes, you guys have given me such valuable advice. I really appreciate it.

I love that feeling of hobbling out of the gym or not being able to roll out of bed the next day.

Quick question, do some gear prevent or help DOMS? I'm a bit shocked that some of you train muscle groups so often. I mean, legs take me a good 3 days to recover naturally.

Anyway, thanks for your help :)
Click to expand...

Kind of a tough question to answer I think. Yes and No. They help recovery but on the other hand if your muscles simply aren't used to what they are being put through then you'll still likely get soreness. There are some genetic factors in there as well I believe. If you do go with squatting 3x per I would build up to that.
 
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