How to be a Successful Vegan Bodybuilder?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

“PUTTING ALCOHOL DOWN WAS THE BIGGEST PART OF MY SUCCESS.”

“Bikini competitions aren’t something I ever thought I would ever do, but I’ve done two shows now and placed Top 3 in both.”

Name: Andra Purba
Occupation: Food and Beverage
City/State/Country: Las Vegas, NV USA
Age: 33
Height: 5’8”
Type: Bikini Competition
Weight/Competition Weight: 136lb. / 130lb.
Instagram: Andra604_702

What was your childhood like?

I was raised in Vancouver, BC. It is a beautiful place with so many outdoor activities.

We did a lot of camping in our beautiful mountains as well as water sports on the lakes.

I’ve always been outgoing and like to have fun; sometimes getting myself into a little trouble.

I was raised with an amazing group of friends that I still have to this day. Im lucky to come from such a supportive family and circle of friends.

Did you have mentors growing up?

My older sister and mom definitely played a role in planting the fitness seed for me. Growing up, my mom went to the gym daily and was/ is an avid runner.

You will still find my mother in the gym every day and has aged gracefully, so it’s definitely a great incentive to stay on track. She has shown me that we don’t need to minimize our fitness goals just because we get older.

Seeing the shape that my mom is in tells me a lot of people just use age as an excuse. She can still outrun me! My sister was an accomplished competitive swimmer and swim coach growing up. She loved to try different different types of physical activities even as an adult, from Taekwondo to Kayaking.

I’ve learned not to be afraid to step outside of my comfort zone and challenge myself by trying new things. As we get older we lack new experiences and that can make life monotonous. My sister is now in her mid 30’s with a young son and is vegan, and a double Ironman. She continues to raise the bar for herself, which makes her still my number one role model.

What is one of your personal passions outside of fitness?

I love to travel. I once took a one-way trip to the UK when I was 19 and traveled most of Western Europe. In the past few years I did a road trip through New Zealand, traveled Fiji, and I’m actually heading to Maui at the end of the month.

What uncommon activity do you schedule into your daily routine?

I was recently introduced to guided meditations on YouTube and I LOVE it! I’m addicted. I do it throughout the day. If I’m feeling anxious I’ll do one in the middle of the day.

At night if I’m having problems sleeping, I’ll do a guided meditation for sleep. They have been so beneficial and I’m pretty sure I’ve turned into that annoying person that won’t stop talking about their new favorite activity.

When did you first hear about vegetarian bodybuilding?

I can’t say that the actual niche was something I was introduced to. I’ve been vegetarian for eight years and got serious about the gym scene about two years ago.

I started working out with a trainer who trains a lot of competitors. She herself was actually in the Olympia this year and took 7th in her division.

With that, the idea of competing was introduced to me.

Bikini competitions aren’t something I ever thought I would ever do, but I’ve done two shows now and placed Top 3 in both.

I guess I’m also a “Vegetarian Bodybuilder” lol.

Vegetarian bikini competition meal plan:

• Meal 1 – Half cup homemade sugar-free granola (I bake oatmeal with cinnamon and sugar-free maple syrup). For my protein shake: I blend almond milk with berries, protein powder, and peanut butter.
• Meal 2 – (post-workout) low sugar, low-carb protein shake.
• Meal 3 – Spicy buffalo tofu with sesame green beans and an apple.
• Meal 4- Protein Bar (Quest) with some almonds.
• Meal 5 – Plain Greek yogurt with stevia, protein powder, and peanut butter.
• Meal 6 – Protein shake before bed.

What does your diet look like while preparing for a bikini competition?

Really cutting back on the carbs and fat and eliminating all the sugars.

Favorite post-workout meal at the moment?

I love my chocolate peanut butter protein shakes! After many years it’s still my favorite post-workout meal.

Describe your training regimen (favorite exercises, weekly training schedule, etc) and do you ever overtrain?

Right now I’m lifting four days a week:

• Back
• Arms
• Shoulders
• Legs

Not necessarily in that order. I always try to do shoulders and legs with my trainer. I do Yoga once a week, usually after leg day and cardio five times a week 20-30 minutes.

My favorite exercise to do are pull-ups. It just makes all the muscles pop in such a great way and is really empowering. When it comes time to cut for my next show the cardio will double. I’m convinced that’s overtraining, but my trainer tells me otherwise.

How much sleep do you get?

I sleep seven hours a night. If I sleep too long I feel just as sluggish as if I didn't sleep enough.

Do you meditate?

I do guided meditations and I love it! Morning, noon, night, whenever I want to feel rejuvenated.

What do you do to relax?

I like getting massages. I try to go twice a month. If I can get myself to sit still long enough I’ll do a movie marathon on my comfortable couch with a blanket and tea.

What tips can you share that have led to your success?

Putting alcohol down was the biggest part of my success. It is such a distraction and can hinder your next day workouts. Also extra sugars and calories. Aside from that, always having food prepped and ready for your next meal.

I take a lunch to work everyday, even though we have a free cafeteria. If I know I’ll be out during my meal times I’ll make sure I have food with me. My purse is also a very convenient lunch bag!

Do you think plant-based fitness is a fad or will it continue to build credibility? Who are some people leading the way?

I think there are a lot of fitness fads out there. Being on a “diet” is not sustainable. Making a lifestyle change is something different. It’s an overhaul of everything with an intent for permanent change, leading to lasting results. Being a fitness enthusiast with a plant-based diet is the opposite of a fad to me.

People in the gym are constantly trying to tell me that I won’t get results unless I eat meat and I’m always having to justify myself and my dietary choices. If I have to work twice as hard to be a meat-free athlete then so be it! This is the only way we will be able to prove our credibility.

I know through personal experience in competing that I have changed the opinions of many people that once believed steak, chicken, and turkey were the only way you would ever be successful in this lifestyle.

What are your near-term goals at the moment?

Well I qualified for the USA’s at my last show (July 24). So right now I’m working hard at making some gains and I’ll start the process of cutting 12 weeks before my show. I am on a 6-month training regimen for this one! Its a biggie! Here’s an article worth reading if you’re thinking about entering a vegetarian bikini competition (has a meal plan).

For more ideas on how to be a successful vegan bodybuilder, watch this video - How to Gain Muscle on a Vegan Diet | Vegan Muscle Building Meals & Gym Routine

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – How to be a Successful Vegan Bodybuilder

 

ALCOHOL AND BODYBUILDING – Is Alcohol Bad for Building Muscle?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Why Alcohol and Bodybuilding Don’t Mix

Bodybuilders know nutrition has to be on-point to achieve maximum results.

However, an exception is made quite often to this creed: the consumption of alcohol. Drinking at social functions is assumed and expected in our culture.

And at first glance, having a few drinks every now seems like no big deal. I mean, it’s not like it could wreak havoc on your physique, right?

Let’s take a closer look.

Drinking alcohol on weekends alone may seem infrequent (only two of seven days).

However, it will set you back more than you know by decreasing fat oxidation, decreasing protein synthesis, and lowering testosterone levels.

Will one weekend of fun destroy your gains? Probably not, but it can slow down your momentum greatly.

Worse yet, it can become a slippery slope, and those who do partake tend to not have an honest evaluation of their frequency of alcohol consumption.

This isn’t about being a good or bad person; it’s a matter of simple science and good health.

Alcohol and bodybuilding are just not a good match. If you want to truly take the bodybuilding lifestyle seriously, I recommend reinventing your social life a little by keeping alcohol consumption at a bare minimum.

I abstain from alcohol altogether (health and spiritual reasons) and still have a wildly fun social life.

As so often in life, we have to sacrifice desired pleasures to acquire more important things.

The Toxicity of Alcohol

The toxicity of alcohol is a topic that’s been studied extensively by scientific researchers for decades. Alcohol loves to attach itself to the membranes in our nerve cells, where it builds up and interrupts healthy functioning.

Researchers in one study published in the Journal of Hepatology emphasized that excessive alcohol intake is a major public health issue around the world and one of the main determinants of a variety of non-communicable diseases.

The World Health Organization has estimated alcohol is attributed to at least four percent of all deaths worldwide and is a leading risk factor especially for males between the ages of 15 and 59.

There are many factors that contribute to the toxicity of alcohol, including:

• Nutritional abnormalities
• Changes in hormones
• Serotonin levels
• Acetylcholine levels
• Changes in electrolyte balance
• Heavy metal content

How intoxicated you get is ultimately determined by genetics, gender, race, other health conditions you have, body size and composition, your current mood, hormones, what you’ve been eating, and how you’ve been sleeping. Bodybuilders’ systems are going through periods of great transition during training, so the way your body used to handle alcohol is likely different now.

Having a Couple Drinks vs. Getting Drunk

Contrary to popular belief, you don’t have to reach a state of all-out drunkenness to do noticeable damage to your health and prevent gains at the gym. Even weekend warriors and people who have just a drink or two per night to wind down at the end of the day are slowing down their bodybuilding progress.

For example, drinking in excess on a single night, even if that’s a very rare occurrence, hinders your body’s ability to fight infections and weakens your immune system long after the buzz has worn off. If you’re serious about bodybuilding, you simply don’t have time or energy to waste on alcohol.

Effects of Alcohol on the Body

Even if you understand how alcohol affects you personally, you might not realize the extent of the effects it has on your body. It slows down your progress to build muscle and burn fat, but that’s just the start.

The National Institute on Alcohol Abuse and Alcoholism lays out many of the common effects alcohol has on the body:

• Brain – mood, coordination, movement difficulties
• Heart – irregular heartbeat, high blood pressure, stroke
• Liver – Fatty liver deposits, fibrosis, cirrhosis
• Cancer – Mouth, liver, breast, throat, esophagus
• Pancreas – digestion issues
• Immune system – makes the body an easy target for illness

The effects of alcohol are caused by the metabolites (substances necessary for metabolism) it contains, which can eventually lead to metabolic acidosis and cellular dysfunction. Metabolic acidosis occurs when there is too much acid in your body’s fluids, and symptoms include rapid breathing and lethargy.

Meanwhile, cellular dysfunction often appears in the body as an inflammatory condition and is marked by reduced protein turnover and impaired energy production. It doesn’t take a scientist to understand why these effects and symptoms are problematic for bodybuilders.

The morning after a heavy night of drinking in your 40s probably feels considerably more miserable than it did when you were in your 20s. That’s because our bodies typically recover from intoxication quicker when we’re young, and the age difference in recovery tends to increase with greater amounts of alcohol.

Protein Synthesis

In short, protein synthesis is the process of individual cells constructing proteins. When you train hard in the gym, you damage your muscle tissue and the process of protein synthesis helps repair the damage. This is also how we build muscle and grow stronger.

However, research show as little as one beer decreases protein synthesis by as much as 20% for up to a 24-hour period. That’s not good at all.

It flat-out cripples your body’s ability to repair, thus slowing down and limiting your gains.

Testosterone

When we start talking about alcohol and bodybuilding, we have to address testosterone.

Alcohol consumption lowers testosterone. Ironically, men who drink a lot think it’s “manly,” when in fact, it makes them less of a man — literally. It also limits the body’s ability to build lean muscle. Studies show that having three to four drinks in a day can reduce testosterone levels in men by as much as seven percent.

I don’t know about you, but I need all the “T” I can get.

Alcohol and Bodybuilding … and Body Fat

Fat oxidation is a catabolic process in which fatty acids are broken down by the body to be used as energy. According to a study published in the American Journal of Physiology, bodybuilding increases fat oxidation at rest without changes to one’s dietary intake.

This means you burn calories even while you’re sleeping. That is awesome.

Well, say bye-bye to this awesomeness if you drink alcohol.

A study in the New England Journal of Medicine concluded that alcohol decreases fat oxidation and habitual consumption of alcohol favors fat storage and weight gain.

When only 24 grams of alcohol is consumed (less than two beers), the liver produces enough acetate to decrease the body’s fat oxidation, by a colossal 73 percent.

To make things worse, alcohol is a poor source of extra calories that aren’t built into your meal plan.

Alcohol and Bodybuilding Takeaway

This article was meant to educate you on how alcohol can affect bodybuilding.

Even if you like to drink in a social capacity, it can decrease your body’s ability to burn fat and repair muscle. Any amount weakens the body.

Although it’s clear that alcohol isn’t good for your health, this isn’t sweeping message telling folks to get sober. People can drink responsibly with minimal health damage.

However, if excelling at bodybuilding is important to you, abstaining from booze might be one more sacrifice worth taking.

For more ideas related to alcohol and bodybuilding, watch this video - How Alcohol Impacts Muscle (New Study)

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Vegan Bodybuilding Tips