I am a skinny boy . what kind of diet plan i should follow to get into a good shape. (vegeterian)
age:22, height:5'7'' , weight :50.
Your not going to gain much weight being a vegetarian, you need protein from meat sources
Hey dil. I'll tell you from experience as a hard gainer former vegetarian myself.
I weight trained for 1 year and a half as a non meat eater. And it was very hard for me to get enough calories in everyday to actually pack on size. Now I'm not telling you to quit the veg lifestyle I still respect it. It was just too hard for me to gain, and quite frankly I was spending close to 200 dollars a week on just food for myself because I lived that lifestyle for about 12 years. I had to give that lifestyle up, I wasn't healing from my workouts in time and was spending way too much on food.
With that said. It's not specifically anything you have to eat. It's just a matter of how much you eat and how often you eat. Acaloriecounter.com go there and learn about calorie maintenance level and calorie surplus. Because u need a surplus. Avoid cardio if you are a hard gainer. You want to shoot for muscular hypertrophy.
If you are vegan I can imagine that might present some greater challenge but a typical vegetarian can eat dairy and eggs, right? Fish? That should be easy.
Do you eat dairy like cheese and yogurt? How about eggs? Those are all good sources of calories and protein. If you're gonna eat eggs for protein though you probably should consider removing some yolks, since getting enough protein a day from eggs with yolks would quickly overload your fats and overall calories.
I eat mostly vegetarian these days but not strictly. I make my own seitan from vital wheat gluten. Great protein source and very cheap. Combined with beans and rice and it's great.
Most protein shakes are vegetarian. Most aren't vegan though there are some. I combine straight rice and pea protein powders with a third whey based shake mix for flavor.
What about fish? I eat canned tuna and salmon a couple times a week.
Nuts and seeds are good for snacks. Add raisins for some carbs.
You just gotta eat a little above maintenance and do weight training /resistance training. You can't counteract your genetics but you can definitely add muscle mass while vegetarian and even while vegan.