30 Bananas a Day!

Hey guys!
Would love some help!
I have a friend (full on meat eating gym junkie dude - all about the protein) who has asked me to write him up a diet plan. I warned him that it would be vegan... And he agreed to it!
Even though I'm half way through my nutrition diploma, I'm not confident on the raw till 4 plan for a large male who wants 1) to shred 2) to keep his gains and gain more muscle.
I know what I eat is great for me and other females, who want to maintain, but I'm stuck when it comes to what he's asking for!
He wants at least 160g protein a day! I said I wouldn't include that much, explained why... But ended up calculating that he'd be averaging about 100g a day anyway (as he wants to be eating 4-5000 cals a day)
I also warned him that he'd be eating A LOT and he's cool with that ...
So any tips guys?
Keep in mind he's a tradesman and really knows nothing about nutrition let alone how to prepare vegan foods .... We need quick and easy!
And I forgot to mention - he's currently restricting his carbs like crazy (under 200g per day)... And is worried about putting on fat eating more carbs
Any tips would be much appreciated !!

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Basically all you need to do is eat a surplus of calories and lift heavy to put on mass.  For me 50-100g of protein a day is enough, but he might want a little more if he's eating 5000 calories.  Aim for 10% of total calories.  He should be getting a minimum of 600g of carbs a day and roughly 30-40 grams of fat.  Try and get him to focus on whole fruits, vegetables, and starches like rice, beans, corn, oats, pasta, potatoes, etc...

A quick fix I used and still do is simply replace the meat portion with a can of beans (red kidney, canellini, butter beans for example), or lentils from Woolworths or something.

AKA: rice, beans and broccoli instead of rice beans and chicken breast.

Trying to build good aesthetic muscle all over your body without taking AAS is not possible. 

All the protein in the world won't do much unless there is enough exogenous AAS to increase protein retention and synthesis.

I think you are wasting your time Elyse. This dude aint serious about it. Better to find a vegan swoldier already doing it. 

True. No roids = no aesthetics. No photoshoots, social media following, etc.

But if he's young, eating a lot, and training properly he can surely add some lean mass. 

Pineapple, bananas, beans, white rice, sweet potato. Soy food and protein powders in moderation. Fructose increases feed efficiency in studies done on cows. 




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