How to be Fully Nourished and Healthy on a Plant-Based Diet?

 

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

KORIN SUTTON DISCUSSES FUNCTIONAL TRAINING

“Vegan bodybuilding was the best thing I could do to show the world that you can be fully nourished and healthy on a plant-based diet. This is my journey now, and I am enjoying every minute of it.”

Name: Korin Sutton
Occupation: Personal Trainer and Pro Vegan Bodybuilder
City/State/Country: Delray Beach, FL USA
Age: 29
Height: 5’10”
Weight: 185lbs
Facebook: www.facebook.com/korin.sutton

Q: Who was your role model as a vegan bodybuilder?

My role model was Torre Washington. Through my endeavors of vegan bodybuilding, we are now good friends and we hang out from time to time.

He was recently on the same team as me with Clean Machine. Torre was a great example to show me that it’s possible to be an athlete purely on a plant-based diet.

Q: Tell us about the path that led you to plant-based fitness?

It all started when I heard Gary Yourofsky Speech at June 2011. I listened to his speech at Broward College and he totally open my eyes. I always had a misconception on how animals were being treated and raised for human consumption. I also had a big misconception on animal nutrition. From that day on I decided to become vegan.

It wasn’t easy at first, I stopped eating all land animal products and became Pescatarian for about a year, then became vegan after that. I’ve been vegan for 2 1/2 years and it feels great not to be involved with any type of animal cruelty.

“Animals are not meant to be mass-produced in factory farms for food.”

Q: Sample meal plan for building muscle:

Morning:

• 2 cup of oats
• Multivitamin
• 1 tbsp flax seed oil
• MSM
• Cell Block

Morning Snack:

• Protein shake
• 2 tbsp peanut butter
• 2 cup of oats
• 2 servings veggies

Lunch:

• 3 servings Beyond Meat
• 2 servings veggies
• 2 cups brown rice

Lunch Snack:

• Protein Shake
• Cell Block
• 2 tbsp peanut butter
• 2 cup of oats
• 2 servings veggies

Dinner:

• 1 tofu block
• 2 servings veggies

Macro Totals:

Protein: 236g
Carbs: 481g
Fat: 64g

Q: Typical protein-rich breakfast:

My favorite is protein pancakes made with Raw Fusion Banana Nut, almond milk, vanilla extract, almond extract, cinnamon, and wheat flour.

Q: Philosophy on supplements and which ones you take?

I believe supplements should be used for better performance and higher quality of life. They should never be used as a primary replacement of actual food. The more whole foods you take in, the better your body will respond and perform. Just make sure supplements that you take are non-GMO, plant-based, and natural.

For example, I take:

• Clean Machine BCAA
• Raw Fusion Vegan Protein
• Flax Seed Oil by Now Sport
• Nature’s Way Alive Liquid Multi-Vitamin
• MSM by Now Sport
• Clean Machine Cell Block 80
• Ginkgo Biloba by Now Sport
• 5-HTP by Now Sport

Q: How would you describe your training for a competition:

Session 1:

• Lat pulldowns 4-5 x 10-15 (triple drop set)
• Seated rows super set with TRX XYT Correctives 4-5 x 10-15
• Upright rows 4-5 x 8-12
• Barbell row 4-5 x 8-12
• Cable bicep curls 4-5 x 10-15 (triple drop set)
• Alternate dumbbell bicep curls 3 x 10-15
• Barbell bicep curls 3 x 10-15
• Hyper extensions until failure
• Calves 4 x 30

Session 2:

• Leg extensions 5 x 12 (little to no rest in between sets)
• Leg press 4 x 20-50
• Dumbbell l toe touches 3 x 10-15
• Lying leg curls 3 X 10-15 (triple drop set)
• Lunges with barbell 4-5 x 20 steps
• Calves 4 x 30
• Shoulder lateral raises 4 x 16, 12, 10, 8

Session 3:

• Chest cable flys 3 x 10-15 (triple drop sets)
• Chest dumbbell press 3 x 10-15, drop set 3 x 10-15 (10lbs)
• EZ bar curls 2 x 10-15
• Triceps rope pushdowns 2 x 10-15
• Superset overhead rope extensions 2 x 10-15
• Tricep pushdowns 2 x 10-15 (double drop set)
• Bench dips 2 x to failure
• Calves 4 x 30

Session 4:

• Shoulder lateral raises 4 x 16, 12, 10, 8
• Dumbbell side and front superset lateral raises 4-5 x 10-15
• Dumbbell shoulder press 4-5 x 10-15
• Superset barbell upright rows 4-5 x 10-15
• Reverse machine press 4-5 x 10-15 (triple drop sets)
• Rear lateral on pec dec 4-5 x 10-15 (double drop sets)

Cardio and Flexibility:

• Spin for 30 minutes, 2-3 days out of the week
• Yoga for 60-90 minutes

Q: If you have to pick only 3 exercises, what would they be and why?

1. Push and pull
2. Bear crawls with cable resistance
3. SA kettlebell snatches with lateral shuffles

“This is a full-body workout that targets the core while working multiple planes of movement. This type of functional training in a workout regimen not only makes the body stronger, it also burns lots of calories.”

Q: What kind of meditation do you practice?

I usually do breathing meditations or mantras.

Q: What advice do you have for someone who wants to try a vegan bodybuilding diet?

The best advice I would say to save the trouble is to connect with another vegan and get a meal plan that will help you transition the right way. I make meal plans for everyone, and all of my meal plans are healthy and well-balanced.

I never expect anyone to go cold turkey. I rather people transition slowly so they will never have a relapse and they can feel the changes slow and smoothly.

For more ideas on how to be fully nourished and healthy on a plant-based diet, watch this video - What I Eat In A Day | Nourishing & High Protein Plant Based Meals | Strong & Sculpted

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 Fully Nourished and Healthy on a Plant-Based Diet

Why Plant-Based Nutrition Is Getting So Popular?

 

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

PLANT-BASED NUTRITION GOES MAINSTREAM AND FUTURE PREDICTIONS

There has been an explosion of interest, best-selling books, supplements, websites, festivals, and award-winning documentaries in the plant-based nutrition domain.

Even VegetarianBodybuilding.com is on that list, as we launched only 18 months ago.

Vegetarianism has quickly transcended from a fringe new age diet (despite being thousands of years old) to a serious contender in the health and fitness arena. Just walk into Whole Foods and look at their sports supplement section. Vegan protein powder products have nearly as much shelf space as any others.

This has been accelerated partly because several professional athletes have been endorsing the vegetarian lifestyle and demonstrating superior athletic performance while eating plants. Mainstream culture loves anything that seems cool, and dozens of vocal vegan celebrities have made going green the new black.

This article about plant-based nutrition by the Huffington Post has predictions for 2015:

We are lucky to work with a number of nutritionists, doctors, and thought leaders in the vegan community. We asked them for their plant-based predictions for 2015 with regard to the science, awareness, and popularity of the vegan diet. Here’s what they had to say.

“Over the past year, we published three meta-analyses showing that plant-based diets improve body weight, blood pressure, and blood sugar, adding to the huge body of evidence showing the power of plant-based nutrition. Although there is always a lot of “noise” about low-carb diets, etc., the scientific basis for setting aside animal products is now very, very strong, and I expect continued growth in acceptance by the scientific community, doctors in practice, and the public.

Meanwhile, the popularity of plant-based diets has been growing exponentially for years, and now we are at a cultural turning point and a scientific turning point.

Restaurants are steadily increasing vegan and vegetarian menu options — Chipotle added the wildly successful tofu Sofrita. Even Dunkin’ Donuts now carries almond milk. Celebrity chef Jose Andres declared veggies are the new bacon. Popular celebrities — like Ellen DeGeneres, Joaquin Phoenix, and Peter Dinklage — are all very vocal about their healthful diets. —Dr. Neal Barnard

The Next Ten Years

We as a society are waking up.

Recently I read the article “Plant Proteins Poised to Take Third of Market by 2054.” As the title suggests, the market seems to be going in the right direction.

Marketwired reports, “Growth of alternative protein sources is poised to accelerate, potentially claiming up to a third of the protein market by 2054, profoundly affecting agriculture, food technology, and end products, according to Lux Research.”

“Consumer preference, concerns over the planet’s ability to produce sufficient meat, impact of livestock agriculture on the environment, and mounting scientific advances are driving the changing protein demand,” said Camilla Stice, Lux research analyst.

My prediction complements the tone of this article, and it integrates a more nuanced definition/expression of vegetarianism that includes flexitarians.

A flexitarian diet simply means eating mostly vegetarian with occasional meat.

The question some ask is it healthy or unhealthy to be flexitarian, or can it be another beneficial path for plant-based fitness? Allow me to suggest that a flexitarian diet is healthy, plant-based, and misunderstood.

Flexitarians are often confused with omnivores, but omnivores don’t typically care whether they eat meat or plants. Flexitarians strive to eat mostly veggies and fruits, and hardly any meat. The meat they do eat is carefully selected to be produced open-range and antibiotic/hormone free.

Oddly enough, a flexitarian diet can be even more plant-based than a vegan diet.

Are Flexitarians a Type of Vegetarian?

Yes, sort of. A flexitarian/semi-vegetarian is an expression of vegetarianism, but only if you have the willingness to see the world in shades of color, so to speak. It’s funny how some people treat this domain of nutrition like a competition or a VIP club.

Many of my fellow vegetarian bodybuilders do consider semi-vegetarians as part of the family; they don’t feel the need to turn their noses up at someone just because they express their diet a little differently.

I predict that some form of vegetarianism, including part-time vegetarianism, will be adopted by 50 percent of the U.S. population in the next 10 years.

That may not sound like a big deal, but it is nothing short of a revolution on many levels.

It will drastically change the landscape of food production. It will create new business models and jobs, and most importantly, it will help the health of the planet.

In 10 years, plant-based fitness will produce mainstream vegetarian bodybuilding competitions with worldwide recognition.

We will see almost as many plant-eating athletes as meat-eating athletes because of the performance-enhancing effects of a plant-based diet.

How You Can Participate in the Solution

First, it’s important to make the distinction between the act of eating meat versus meat production.

Eating meat that’s produced as nature intended and consumed in moderation can be ethical and healthy (e.g. farming 100-200 years ago). However, some say that the way meat is produced now is flat-out sinister and hazardous to your health and the planet.

The solution is to drive the market towards plant-based products. Remember, the market goes where the money flows.

The solution is generating thoughtful, well-crafted information that compassionately whispers in society’s ear. It isn’t demonizing people who eat meat and yelling in their face about it.

The solution is attraction, not polarization.

The solution is to stop telling folks they have to be 100 percent vegetarian or be in the VIP vegan club to make a difference.

Let’s keep it simple. 

If we all eat more plants and less meat, it will create cascading positive change. Let’s not divide and conquer our brothers and sisters, it’s the system that needs the critical eye.

To get more ideas about plant-based nutrition, watch this video - The Easy Way To Switch To A Plant-Based Diet

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 –  Plant-Based Nutrition Benefits