Q: i am a vegetarian and eat almost all healthy stuff. But my food choices are around carbs and vegetables. What should I do to gain muscles?

A: As a vegetarian, you will have most problems getting enough protein. Fortunately there are beans and lentils, which provide not only near-animal quality protein, but also have a lot of it! Lentils, for example have almost 50% of their calories come from protein, and most beans are right there too.

If you read the nutriton article in the Articles section, you you will see that you need to eat often to grow muscle (every 3 hours or even more often, ideally), so make sure at least a couple of your meals every day have a good amount of lentils or beans. Complementing legumes with rice gives you complete animal-quality protein, so remember to have some rice (especially brown rice) in your diet as well.

Though legumes are by far the most protein-rich veggie foods, a lot of protein is also found in green leafy veggies like spinach and nuts. If you allow for dairy and/or eggs, those are also plentiful in protein.

Also, as a vegetarian make sure you don't forget about fats in your diet -- include olive oil, flax seed, and avocados which are all excellent sources of healthy fats.