Vegetable and protein only diet?

[Viking3103]

I've only been working out for just over 3 months and I'm trying to shed my last bit of fat and then continue to build muscle while staying reasonably lean (not shredded but I'm sure you guys know what I mean).

I'm curious, if I had to go on a veg and protein only diet for a few weeks, would I lose any muscle gains? Anyone have any advice and experience on a diet like this? Tips would be greatly appreciated.

Thanks

[TheTosser]

What do you mean by "lose muscle gains"?

If you're in a deficit, you will inevitably lose some lean mass. If your training is on-point then your strength shouldn't suffer too much provided your deficit isn't too aggressive.

You're lean enough to bulk now, imo.

[Viking3103]

What do you mean by "lose muscle gains"?

If you're in a deficit, you will inevitably lose some lean mass. If your training is on-point then your strength shouldn't suffer too much provided your deficit isn't too aggressive.

You're lean enough to bulk now, imo.

Lose muscle gains, as in lean muscle mass.

I still have too much fat around my oblique's and on my lower back and its very annoying. And when I sit down there's some small fat rolls, more than should be.

So I wont lose any actual muscle while doing veg and protein only? My muscles will just be depleted and appear smaller? Since my protein intake will be sufficient to maintain muscle mass...shouldn't lose muscle then right?

[Hexiii]

You have to eat fats too...

[TheTosser]

So I wont lose any actual muscle while doing veg and protein only? My muscles will just be depleted and appear smaller? Since my protein intake will be sufficient to maintain muscle mass...shouldn't lose muscle then right?

No, when you are in a caloric deficit you will lose mass. A portion of that mass will inevitably be lean mass.

If you really don't want to bulk, and I see no reason not to slow bulk, then try a recomp instead of undertaking a needlessly restrictive dietary regimen.

[Viking3103]

No, when you are in a caloric deficit you will lose mass. A portion of that mass will inevitably be lean mass.

If you really don't want to bulk, and I see no reason not to slow bulk, then try a recomp instead of undertaking a needlessly restrictive dietary regimen.

What is recomp?

[BalyunPex]

You're already too lean to recomp efficiently -- it works better at higher BF% levels, and tails off quickly below mid-teens. At 139lbs, cutting any more is ill-advised. Improve your composition by gaining more lean mass. Bulk. (and eat some dietary fat, as advised earlier)

[SmithP06]

You should eat more fruits, vegetable and also take milk. As you are going for veg and protein diet you must take food at proper time.

[Viking3103]

You're already too lean to recomp efficiently -- it works better at higher BF% levels, and tails off quickly below mid-teens. At 139lbs, cutting any more is ill-advised. Improve your composition by gaining more lean mass. Bulk. (and eat some dietary fat, as advised earlier)

Hmm...alright. I have so much fat still left though. I want to be ripped. Maybe I'll slow bulk until end of November, then try shred a bit again. Guess I'm too impatient. Lol. My diet is very good though, I include a reasonable portion of nuts, avo, etc for healthy fats a day. I've had only good results with this diet. Just want to cut the fat faster.

[BalyunPex]

Hmm...alright. I have so much fat still left though. I want to be ripped. Maybe I'll slow bulk until end of November, then try shred a bit again. Guess I'm too impatient. Lol. My diet is very good though, I include a reasonable portion of nuts, avo, etc for healthy fats a day. I've had only good results with this diet. Just want to cut the fat faster.

You're already very lean. The reason your physique lacks "impact" is not because of body fat -- it's because of low muscle mass. A good workout routine can partially help that, but not without adequate calories -- gain about 2-3lbs/month for several months. November is just scratching the surface of what you could accomplish.

[Viking3103]

You're already very lean. The reason your physique lacks "impact" is not because of body fat -- it's because of low muscle mass. A good workout routine can partially help that, but not without adequate calories -- gain about 2-3lbs/month for several months. November is just scratching the surface of what you could accomplish.

Makes sense. I probably need my muscles to be bigger to actually "fit into my skin" better, so to speak lol. Guess I'll be bulking then.

[TheTosser]

What is recomp?

From my understanding, you eat at maintenance for your desired leanness, and train as per usual.

But, as already stated, it would not be efficient for lean persons given that body fat is fuel and you really don't have that much of it. You would probably end up spinning your wheels after a few weeks to a month or two (if lucky), and decide to bulk anyway.

You seem to be leaner than you think you are.

[BornToDominate]

Track your calories. Carbs are important

[Viking3103]

From my understanding, you eat at maintenance for your desired leanness, and train as per usual.

But, as already stated, it would not be efficient for lean persons given that body fat is fuel and you really don't have that much of it. You would probably end up spinning your wheels after a few weeks to a month or two (if lucky), and decide to bulk anyway.

You seem to be leaner than you think you are.

Know what you mean. But like look at BornToDominate that posted here, he's LEAN bro. That's what I want to look like. And from there, I'll continue the normal carb, protein and fats bulking etc routine. I'm just trying to reach that lean state first.

[BalyunPex]

But like look at BornToDominate that posted here, he's LEAN bro. That's what I want to look like. And from there, I'll continue the normal carb, protein and fats bulking etc routine. I'm just trying to reach that lean state first.

You don't get to his state in "one cut, one bulk". It's a series of multiple cycles. Cutting more -- at your current size -- isn't moving forward with building lean mass. Cutting fat is the easier part of the deal -- do that later.

[Viking3103]

You don't get to his state in "one cut, one bulk". It's a series of multiple cycles. Cutting more -- at your current size -- isn't moving forward with building lean mass. Cutting fat is the easier part of the deal -- do that later.

Alright I see. I guess then my main goal now will be just building lean muscle mass. Will save the fat for a rainy day xD thanks for the advice and info!

[TheTosser]

Know what you mean. But like look at BornToDominate that posted here, he's LEAN bro. That's what I want to look like. And from there, I'll continue the normal carb, protein and fats bulking etc routine. I'm just trying to reach that lean state first.

You're different types of lean. Like Pex said, you need more mass and thus more lean mass to become even close to looking like he does. Losing, what? 5% max body fat plus some lean mass to go with it is not going to leave you looking jacked. If we all waited 'til we looked like The Machinist to bulk, we'd never get anywhere.

Go read the stickies, work out a good nutrition plan, and take up a tried & tested strength gaining program.

[Connor1226]

So basically you want to go on a ketogenic diet to lose that little bit of extra fat. I don't see anything wrong with that provided that you hit your fat and protein minimums (in the stickies).

I agree with the advice that if you want to build muscle, just go into building muscle before you focus on getting super lean.
I ran into that problem. I was getting leaner and leaner, but I did not have the underlying muscle mass to support the lean look, especially in my abdomen. I've always carried a nice amount of muscle in my shoulders and arms, just not so much everywhere else as easily. You get lean and you really start to see the waist get tiny and if you are disproportionate in some way, it becomes more noticeable.
Plus you are likely you gain back those couple pounds when you go to bulk anyways. So really it's not worth serious effort at this point.

Good luck!

[AFC96]

What u meant maybe is a low carb diet AKA keto diet. you will not lose muscle if you are not in a deficit and you hit your fats and protein.

i personally dont like low carb diet. i feel weak and sloppy. but thats just me. everyone has a different body.

[Viking3103]

So basically you want to go on a ketogenic diet to lose that little bit of extra fat. I don't see anything wrong with that provided that you hit your fat and protein minimums (in the stickies).

I agree with the advice that if you want to build muscle, just go into building muscle before you focus on getting super lean.
I ran into that problem. I was getting leaner and leaner, but I did not have the underlying muscle mass to support the lean look, especially in my abdomen. I've always carried a nice amount of muscle in my shoulders and arms, just not so much everywhere else as easily. You get lean and you really start to see the waist get tiny and if you are disproportionate in some way, it becomes more noticeable.
Plus you are likely you gain back those couple pounds when you go to bulk anyways. So really it's not worth serious effort at this point.

Good luck!

Thanks man. It's all starting to make more sense to me now lol. Think I'll just be doing a slow bulk. really not going to worry about shredding. Like the others say, no point shredding when there isn't much to show afterwards, lol. And tbh I am kinda tired of the no-low carb. Need some energy. Always feel drained.

[Viking3103]

What u meant maybe is a low carb diet AKA keto diet. you will not lose muscle if you are not in a deficit and you hit your fats and protein.

i personally dont like low carb diet. i feel weak and sloppy. but thats just me. everyone has a different body.

Agreed dude. I feel weak a lot of the time too when not hitting enough carbs. Time to replenish now.