Q: is that people older than 40 we cant grow muscle, am vegetrian plz pescribe some veg diet.

A: It definitely becomes much much harder to build muscle as we get older. Our bodies are designed to 'peak' sometime in our twenties as far as physical performance. That doesn't mean however that 40- and 50-year olds can't be in good shape or can't build muscle at all, especially if they start out from not so good shape. For vegetarians, there's an additional challenge of getting enough protein in the diet. But again, it's certainly not impossible, especially if you can eat dairy and/or eggs and egg whites.

Start by reading my Nutrition article -- the guidelines listed there apply to vegetarians just as they do to everyone else. But you will need, of course, to find good non-meat sources of protein. Getting 1 gram of protein per pound of bodyweight daily should be the minimum target if you are trying to bulk up and most people can benefit from more. If you weigh 180 pounds that means at least 180 grams of protein daily with some in each meal.

If you can eat dairy, cottage cheese and whey protein powder are terrific protein sources and I would try to get close to half or even more of daily protein from them. Milk, other cheese, as well as eggs and egg whites could also play a big part in your diet. The rest of the protein will have to come from plant sources -- usually mainly from legumes like beans, lentils, and peas. Legumes have about 50% of their calories come from protein, which is very high for plant-based foods and are the easiest way to get a lot of protein for vegans. Tofu and tofu-based meat substitutes are excellent legume-source of protein and can replace meat in many recipes. The rest of protein will need to come from whole grains like oats, brown rice, and quinoa as well as nuts and seeds and a bit from green leafy veggies like spinach.

So again, read through Nutrition article and then use the Fitness Guide plan out how many calories and grams of protein/carbs/fats you need daily to gain muscle, Then take the diet suggested by the Fitness Guide and replace non-vegetarian foods in it with roughly similar amounts of vegetarian protein-rich foods that I outlined above. If you'd like you can post back here with your new diet plan and I'll tell you if it needs more work. Good luck!