How to Gain Muscle and Get Abs from a Plant-Based Diet?

 

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

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FITNESS MODEL GAINS MUSCLE AND GETS ABS

Chris Ballester is an Aussie vegetarian bodybuilder who gets it.

And by that I mean he looks muscular, and more importantly, he looks vibrantly healthy.

My shape has improved drastically since becoming vegetarian. So for me I can honestly say the advantages have been putting on lean muscle mass and having a lot less fat around the midsection.

Being vegetarian is the way of the future for many reasons. It might take awhile, but I think we will see many more vegetarian athletes in the years to come.

Name: Chris Ballester
City/State/Country: Gold Coast, Queensland, Australia
Age: 28
Height: 5’7″ (175cm)
Type of competing: Fitness model
Weight/Competition Weight*: 163lbs (74kg)

*I have only recently started competing. I did not diet for my first comp as it was a spur of the moment decision to enter. As such I pretty much maintain this weight/shape year round at this stage.

When and why did you become a vegetarian bodybuilder?

In 2010 I started to transition to vegetarian, by slowly cutting out meat and then fish from my diet. Growing up as a heavy meat-eater I found this approach worked for me. I eventually became a vegetarian on 2 January 2013 and haven’t looked back.

I became vegetarian because I’ve always loved animals and I don’t want to hurt/kill them. I was brought up eating animals like most people, so I thought it was normal when I was younger. However, you get to a point in life where you have to make your own path, and decide for yourself what you believe is right.

I think that goes for anything in life. I could never hurt an animal so I definitely couldn’t eat them. That’s my way of thinking now… I can’t just ignore/pretend that I don’t know about the suffering. I had to take responsibility for my own actions and align my behavior to my ethics.

When and why did you start to compete?

I have only just recently started competing as a friend of mine was competing so I thought I would give it a go. However I plan on competing more in future. I love being able to promote a vegetarian diet through my example rather than preaching to people etc.

Advantages of being a vegetarian?

My shape has improved drastically since becoming vegetarian. So for me I can honestly say the advantages have been putting on lean muscle mass and having a lot less fat around the midsection. I never had a six pack when I ate meat and I’ve been training for many years. Everyone knows you can’t get a six pack without a good diet!

I think being vegetarian has also given me a drive to try to succeed as I feel in a way I’m viewed as the underdog and I have something to prove.

People are usually surprised when I tell them I’m vegetarian. People I meet including friends and family are always quite interested and supportive, which is great.

Describe your diet while preparing for a competition:

I tend to stick to the same diet pretty much all year round at the moment. I don’t really bulk or cut as such I prefer to stay in a maintainable condition. I like maintain my shape and be healthy and not go to extremes.

I do make adjustments as I learn more etc. However I would generally lower my carb intake if I felt I needed to improve my shape for a comp or photos etc.

Favorite food in your prep diet:

I really enjoy quorn products for dinners and cashews for snacks. I also don’t mind the odd protein bar to help with my sweet tooth and bananas after I train. This is same off season.

Describe your diet off season:

Generally, I eat a high protein diet like a typical gym goer, however I try to limit most of my carb intake to breakfast and after I train, so I can stay fairly lean all year round.

Supplements?

I take protein powder (whey and rice protein), BCAAs and Glutamine for breakfast, before I train and also after I train. These are my top 3 supplements I would recommend for anyone to consider including vegetarians/non-vegetarians. I find these help me to recover so I can train most days.

Describe your training for a competition (favorite exercises, weekly training schedule, etc):

• Monday – Basketball (social competition) for cardio
• Tuesday – Chest/abs
• Wednesday – Legs
• Thursday – Rest day or light cardio
• Friday – High intensity interval training/weights (30 minute session)
• Saturday – Back/abs
• Sunday – Shoulder/arms

My sessions are usually around 45 minutes to an hour maximum. My favorite exercises at the moment are hanging leg raises (abs) and dumbbell bench (chest).

Describe your training off season (favorite exercises, weekly training schedule, etc):

I do change things up from time to time, but generally I am fairly consistent with my training all year round.

Thoughts on the future of vegetarian bodybuilding?

I honestly think that it will only get more popular as time goes on. Being vegetarian is the way of the future for many reasons. It might take awhile, but I think we will see many more vegetarian athletes in the years to come.

Any advice or tips for those thinking about becoming a vegetarian bodybuilder?

You should definitely do it. You will feel great, both physically and mentally. I’m now in the best physical condition of my life, by far! There are also so many options to choose from with regard to protein etc and types of food that you won’t miss out on anything. My other advice would be let your body/actions do the talking.

Feel free to follow me on my facebook page: facebook.com/chris.ballesterc

For more ideas on how to gain muscle and get abs from a plant-based diet, watch this video - What I Eat In a Day - Plant based (How to get Abs and Lean)

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 Gain Muscle and Get Abs from a Plant-Based Diet?

3 RECIPES WITH TURMERIC FOR VEGAN BODYBUILDING DIET

 

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

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Turmeric is symbolic to the quality of health that vegetarian bodybuilders enjoy.

If you start incorporating just one new spice into your diet this year, make it turmeric.

To get you started, I’m giving you three delicious recipes with turmeric.

Medical researchers, nutritionists, and dietitians have been praising this powerful yellow spice for its anti-inflammatory, antioxidant, and cancer prevention properties.

Since turmeric also aids weight loss, this spice holds a lot of potential for bodybuilders and athletes who need to get in shape for competition season.

If you’re just learning about the health benefits of turmeric, it’s easy to write it off as a simple curry spice in Indian cuisine. But curry is just the beginning!

There are hundreds of other nutritious and delicious uses for turmeric in healthy recipes and everyday convenience foods. And since turmeric is vegetarian-friendly, it’s a great spice for meatless dishes that already give your body the nutrients it needs to perform its best.

What Turmeric Does for Food

• Adds a natural earthy taste
• Balances and tempers stronger flavors in spicy food
• Enhances bland foods with bold, full-bodied flavor
• Brightens up neutral-colored ingredients to inspire festive dishes

Simple Foods That Go Well with Turmeric

• Pasta and rice
• Soups and stews
• Leafy green sautés
• Open-faced cheese sandwiches before broiling
• Blended fruit smoothies

Breakfast Recipe: Omelet with Turmeric, Tomato, and Onion

Ingredients:

• 4 large eggs or egg substitute
• 3/8 tsp salt
• 1 tbsp olive oil
• ¼ tsp brown mustard seeds
• ¼ tsp turmeric
• 2 chopped green onions
• ¼ cup diced tomato
• Dash of black pepper

Preparation:

1. Whisk eggs and salt together.
2. Heat oil in a large skillet over medium-high heat. Add mustard seeds and turmeric. Cook 30 seconds or until seeds pop, stirring frequently. Add onions and cook 30 seconds or until soft, stirring frequently. Add tomato and cook 1 minute or until very soft, stirring frequently.
3. Pour egg mixture into pan and spread evenly. Cook until edges begin to set (about 2 minutes). Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on the opposite edge. Continue cooking until center is just set (about 2 minutes). Loosen omelet with a spatula and fold in half. Carefully slide omelet onto a platter and cut in half and sprinkle with black pepper.
4. Yields 2 servings. Enjoy!

Lunch Recipe: Barley Salad with Turmeric, Almonds, and Apricots

Ingredients:

• 1 ¼ cup pearl barley
• 3 ¼ cups water
• 2 ¼ tsp canola oil
• ¾ thinly sliced red onion
• ½ cup sliced dried apricots
• ¾ cup sliced almonds
• 2 tbsp chopped fresh parsley
• 2/3 cup plain low-fat yogurt
• 2 tbsp locally-sourced honey
• ½ lemon, juiced
• ¼ teaspoon ground cinnamon
• ¼ teaspoon salt
• Pinch of ground nutmeg

Preparation:

1. Rinse barley in a fine sieve. Bring water to a boil in a heavy saucepan. Stir in barley, and return to a boil. Cover and reduce heat. Simmer until water is absorbed, about 45 minutes. Cool to room temperature.
2. Pour oil into a small skillet and place over medium heat. Add onion and saute until golden brown.
3. In a serving dish, combine barley, onion, apricots, almonds, and parsley. Toss everything together.
4. In a small bowl, mix together yogurt, honey, lemon juice, cinnamon, turmeric, salt, and nutmeg. Pour over the barley mixture and toss well to combine. Serve at room temperature.
5. Yields 6 servings. Enjoy!

Dinner Recipe: Roasted Cauliflower with Turmeric and Cumin

Ingredients:

• 1 cup sunflower oil
• 1 tbsp ground cumin
• 2 tsp turmeric
• 2 tsp crushed red pepper
• ½ tsp sea salt
• 4 heads cauliflower–halved, cored and cut into 1-inch florets
• 1/4 cup pine nuts
• 2 tbsp chopped cilantro
• 1 tbsp chopped mint

Preparation:

1. Preheat the oven to 425°. In a small bowl, combine the oil, cumin, turmeric, crushed red pepper, and salt.
2. On 2 large rimmed baking sheets, drizzle the cauliflower with the spiced oil and toss well to coat. Lightly season with salt, if desired. Spread the cauliflower in an even layer and bake for about 1 hour, until browned and tender; switch the baking sheets halfway through cooking.
3. Meanwhile, in a pie plate, bake the pine nuts for about 1 minute, until toasted. Let cool.
4. Transfer the cauliflower to a large serving bowl. Sprinkle with the pine nuts, cilantro and mint and serve.
5. Yields 8 servings. Enjoy!

Summary

You can easily make these recipes for a vegan bodybuilding diet as well (use coconut yogurt, 86 the honey, etc.)

Unlike some holistic herbs and spices, turmeric is affordable and easy to find in local grocery stores. The average 7-ounce package or bottle of turmeric powder costs $7 or less, and a bottle of 90 turmeric (curcumin)capsules costs about $7 as well – depending on where you shop.

Always choose non-irridated, organic turmeric because some brands are so chemically-produced that all the healing nutrients get left behind in the processing.

Spices like turmeric don’t spoil, but they do lose their strength over time. This means that you have about a year to reap the full health benefits of your turmeric before it begins losing its potency. Turmeric should be stored in a glass or metal container at a temperature below 70-degrees Fahrenheit.

Is turmeric for vegan bodybuilding diet good? Watch this video - Health Benefits of Turmeric | Dr. Josh Axe

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 – Turmeric for Vegan Bodybuilding Diet