the biggest thing here is your food intake, you are under eating for your metabolic needs, which means you are starving the body, on the days that you are doing veg days u are gonna need to get protein in from whey and cottage cheese, u need to up your daily meals to about 6, each with protein, then u will need to look at your carbs and fat intake you can start with each meal having protein and fats in it to get a basic idea of what your body needs. you need to honestly stay away from soy in your diet,its not the best protein source at all. but if u can also cut down the amount of veg days to 1-0 that would be better for your goals.
