It's difficult to know what to eat when you want to gain muscle as a vegan - well, it can be...or it can be really easy! The MAIN key of gaining muscle is that you have to eat! You have to eat really big because your body needs to be in a caloric surplus to start adding tissue onto your muscles. Today I wanted to break down a full day of eating that I go through at the moment with my caloric goal of 3800 or more calories. As I continue forward and gain more muscle mass I'll need to continue increasing that total so I'll move up to 4000, then 4100, 4200 and so on as needed.
The way to find out how many calories you should be eating is by looking up your TDEE (total daily energy expenditure) and eating slightly above it, checking each week to see if you did gain weight. If not, then you'll need to increase the number more until you do see an increase. I generally aim for around 110-130 grams of protein per day.
You CAN gain muscle as a vegan you just have to train in a dedicated and intense fashion and eat properly to fuel your recovery and your intense workouts, just like any one else of any dietary preference! There's really no magic, just preparation! Good luck my friends and let me know in the comments if you have any questions that I can clear up!
