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

CO-FOUNDER OF PLANTBUILT, THE LARGEST TEAM OF VEGAN ATHLETES IN THE WORLD

After months in the gym, I saw a female trainer who was just so strong and feminine looking, and I realized that’s what I wanted to be.

Name: Dani Taylor
City/State/Country: Haverhill, Massachusetts, USA
Age: 28
Height: 5’7″
Type of Competing: Bodybuilding, Figure Division
Weight/Competition Weight:140lb./130lb.

Why did you form PlantBuilt? Also, please describe how you gathered the largest team of vegan athletes in the world in order to compete together to demonstrate that vegans can build muscle:

As the owners of VeganProteins.com, my fiancé, Giacomo Marchese, and I travel around the country going to vegan festivals, demonstrating our products, and promoting our store. It seemed like every city we went to had another vegan athlete who we had never heard of, with a mind-blowing physique.

As long-time vegan bodybuilding enthusiasts, we started discussing how awesome it would be to see all of these people competing together. Normally, if a vegan competes in bodybuilding, they are the only vegan there. And if they do well, people are quick to try and find reasons why they did well despite their vegan lifestyle. We realized that if several of us competed together, and all did well, it would be much harder to say that you can’t build muscle on a vegan diet. That is how Team PlantBuilt was born three years ago. Although it started as just bodybuilding, we have grown to include powerlifting, Cross Fit, and Kettle Bell sports, as well.

What is one of your personal passions outside of fitness?

That’s hard because fitness and veganism are my life now. But outside of that, my biggest passion is my family. Although my schedule is very full these days, I always try to make time to spend time with my family and be there when they need me.

What inspired you to become a vegan bodybuilder?

I grew up quite overweight, even though I became a lacto-ovo vegetarian at the age of ten. I was over 200 pounds by the age of 17, which is when I went vegan, strictly for ethical reasons, with no thoughts of health in my mind. However, as the excess weight started to fall off, it occurred to me that I had more control over my physical health than I had thought. I began actively working out and trying to be healthier.

After months in the gym, I saw a female trainer who was just so strong and feminine-looking, and I realized that’s what I wanted to be. I hired her, and she taught me how to lift weights. But when it came to diet, she had no idea how to help me, and seemed to think I would never make good progress without eating meat. That was what most trainers (and fitness enthusiasts in general) thought. I wanted to prove that just because there wasn’t widespread knowledge of it being done, that didn’t mean it couldn’t be done.

What are the health advantages?

One of the biggest health advantages that I have experienced is improved recovery. I find that I recover much faster than my non-vegan counterparts.

Sample meal plan:

My meal plan changes almost weekly, but lately, it has looked something like this:

• Breakfast: bagel with jam, seitan bacon, and a piece of fruit
• Post Workout Meal: lentil soup, baked potato, and veggie burger in a pita
• Afternoon Snack: green smoothie with Plant Fusion and berries
• Dinner: tofu, tempeh, or seitan; broccoli with vegan cheddar; and roasted yams
• Late night snack: strawberries and peanuts

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

It’s very calculated, right down to the gram, and it also changes very frequently. I still get to enjoy all of the foods that I love, just less of them.

Tofu and seitan are my staples, as well as berries, lentils, peanut butter, squash, and potatoes, and lots of vegetables!

Your personal philosophy on supplements, and which ones you use:

My philosophy in the sport of bodybuilding, even natural bodybuilding, is that it is extreme. You are pushing your body to a limit that it isn’t necessarily meant to reach on its own. Is that healthy? Some would say yes, and others would say no. But I want to give my body all the support that I can throughout, and so I choose to supplement beyond my healthy diet. I use B12, Vitamin D, Creatine Monohydrate, Betaine, L-Citrulline, L-Carnitine, BCAAs, and occasionally protein powders, but not as often as you’d think.

Describe your training regimen:

Hard and heavy! Right now, I am hitting every body part hard twice per week, incorporating a variety of rep ranges to focus on both strength and hypertrophy, and occasionally power. I dead lift and squat regularly, and focus on shoulder hypertrophy over chest, so I do more shoulder presses than bench presses (because that is what they are looking for in the figure division). I don’t train abs very often, and I do sprints twice a week.

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

Be consistent. Better to take small steps and be consistent, then to make drastic changes, get overwhelmed, and quit. You have to find what works for you, and be sure to filter all the advice you will hear. Anything that sounds extreme in one direction or another is probably not the best answer. And lastly, be patient! Change doesn’t happen overnight!

Do you think plant-based fitness is a fad, or will it continue to build credibility?

I think it is building more credibility by the day, and that will only continue into the future.

To find out more about the health benefits of becoming a vegetarian bodybuilder, watch this video - Vegan Diets for Athletes! | Better Endurance and a Healthier Heart

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 – What are the Health Benefits of Becoming a Vegetarian Bodybuilder?

How to Add Variety to a Vegetarian Bodybuilding Diet?

 

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

ADDING VARIETY TO A VEGETARIAN BODYBUILDING DIET

The Life of a Vegetarian Bodybuilder Depends Greatly on Routines:

• Eating routines
• Workout routines
• Rest and recovery routines

However, routine can get boring unless we integrate some variety into the equation, and a vegetarian bodybuilding diet is something we can certainly spice up.

Those who are into bodybuilding and working on their physique who make the switch over to a vegetarian bodybuilding diet often struggle with the initial diet planning.

Getting used to something new, and pushing through the initial discomfort is simple human nature. Even if you understand and appreciate the health benefits of becoming a vegetarian bodybuilder, it’s never easy to change up your routine and modify your habits.

New research studies are released every nearly month, further proving that vegetarianism holds great promise for the future. A “JAMA Internal Medicine” study of more than 70,000 participants revealed that vegetarian diets are associated with reduced death rates.

“These results demonstrate an overall association of vegetarian dietary patterns with lower mortality compared with the non-vegetarian dietary pattern. They also demonstrate some associations with lower mortality of the pesco-vegetarian, vegan and lacto-ovo-vegetarian diets specifically compared with the non-vegetarian diet,” the researchers concluded.

Believe it or not, most vegetarian and vegan bodybuilders have more diversity in their diets than their meat-eating friends.

Yeah, I said it. Still many meat-eaters have a skewed view of the plant-based lifestyle. Vegetarian diets are often viewed as overly restrictive, unnecessarily expensive, and downright boring. However, a plant-based diet certainly doesn’t have to be simple, repetitive, or monotonous.

And contrary to popular belief, you don’t need to take out a second mortgage or move to a big city to live a vegetarian lifestyle. With a little research and planning, you can find inexpensive and nutritious vegetarian food in nearly any supermarket.

Let’s explore some of the ways you can avoid diet boredom as a vegetarian athlete.

Vegetarian Bodybuilding Diet Staples

Forget about those fake meat products with laundry lists of ingredients you can’t pronounce. Switching from real meat to fake meat may sound like the easiest way to transition to vegetarianism. But although these over-processed foods are convenient, they often contain chemical pesticides and artificial additives that your body can’t digest. As an athlete, every bite matters. To find ways to improve your body, you need to understand exactly what you’re putting in your body and how it’s affecting you.

As a vegetarian newbie, you may want to begin your meal planning with one of the following vegetarian diet staples. Just make sure that they’re 100% organic and GMO-free so you’re not consuming more than you bargained for.

Tofu: Made from pressed soybean curd, tofu is the most well-known vegetarian stable. Tofu is great at soaking up the flavors and giving texture to your favorite vegetables and sauces.

Tempeh: Although somewhat similar to tofu, tempeh if fermented and pressed to make it thicker and more savory. Lots of vegetarian recipes feature tempeh when frying or grilling with seasonings.

Seitan: A little chewy and naturally brown in color, seitan is made from wheat gluten, which is an isolated wheat protein. Get your daily dose of protein by baking or frying seitan instead of meat in your recipes.

Vegetarian Fun-Foods

• Green smoothies
• Any kind of scramble
• Homemade waffles
• Eggplant stir fry
• Falafel wraps
• Butternut squash soup
• Curry with lentils
• Spiced garbanzo beans
• Almonds and cashews

Experiment with These Spices

• Cilantro
• Chili powder
• Red pepper flakes
• Curry powder
• Cinnamon
• Garlic powder
• Cumin
• Thyme
• Turmeric

Vegetarian Cookbooks

Plenty of vegetarian bodybuilders have experienced boredom in their diet, and so have plenty of meat-eating bodybuilders. Any bodybuilding diet routine is repetitious by design. However, if you do your research you can easily spice it up.

Vegetarian Restaurant Resources

Dining out can be unnecessarily frustrating for vegetarians. Although more and more restaurants are now offering vegetarian options, many of these choices are little more than bland afterthoughts on the back page of the menu.

Especially in the beginning, you may want to simply avoid restaurants with limited vegetarian options so that you won’t be tempted by your old, unhealthy favorites.

Join a Vegetarian Group

If your family and friends haven’t yet made the switch to a plant-based diet, social events and holiday gatherings can feel awkward and lonesome. Many vegetarian bodybuilders find it easier to stay motivated about their diet when they have a support system to back them up. Check out online groups and browse local Meet Up groups to see what vegetarian clubs are available in your area.

Not only can support groups keep you motivated, but they’re also a great way to meet like-minded people. Perhaps you can enlist a new workout partner, get involved in animal rights activism, or make friends to have dinner plans with once in a while.

Take Away Message

It’s time to change the world’s perception that vegetarianism is boring salad-eating weaklings.

Start with the basics and have fun experimenting with new ingredients and spices.

Make a habit out of shopping for what’s in season at local farmer’s markets. Like many other diets, a vegetarian and vegan bodybuilding diet requires a little research and planning, but the health benefits undoubtedly outweigh the mild inconveniences.

If it helps, print out a copy of the Mayo Clinic’s Vegetarian Food Guide Pyramid to guide you through your first steps as a new vegetarian.

As plant-based diets become even more popular with bodybuilders and fitness enthusiasts around the world, you’ll likely find yourself surrounded by more like-minded athletes who care about their bodies as much as you do.

For more ideas on how to add variety to a vegetarian bodybuilding diet, watch the following videos –

SECRET HACKS TO MAKE VEGGIES TASTE GOOD | How to ACTUALLY LIKE Healthy Food!

Full Beginner Plant Based Meal Plan: Exactly What To Eat

How to Make Healthy Vegan Food Taste Good: My Simple Tricks

10 Ways to Flavor Soup (Without Salt!) + FREE PDF // Nutritarian // Eat to Live // Vegan

MUST-HAVE SPICES FOR VEGAN COOKING | an inside look at my spice cabinet

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 Build Strength, Balance and Focus?

What the American Dietetic Association Has to Say about Vegetarian Diets?

 

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

ADA SAYS VEGETARIANS SHOULD PAY SPECIAL ATTENTION TO D & B-12

Source: Position of the American Dietetic Association: Vegetarian Diets

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.

 A vegetarian diet is defined as one that does not include meat (including fowl) or seafood, or products containing those foods. This article reviews the current data related to key nutrients for vegetarians including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12.

A vegetarian diet can meet current recommendations for all of these nutrients. In some cases, supplements or fortified foods can provide useful amounts of important nutrients. An evidence- based review showed that vegetarian diets can be nutritionally adequate in pregnancy and result in positive maternal and infant health outcomes.

The results of an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than non-vegetarians. Furthermore, vegetarians tend to have a lower body mass index and lower overall cancer rates.

Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals.

The variability of dietary practices among vegetarians makes individual assessment of dietary adequacy essential. In addition to assessing dietary adequacy, food and nutrition professionals can also play key roles in educating vegetarians about sources of specific nutrients, food purchase and preparation, and dietary modifications to meet their needs.”

(below is more info beyond the abstract above)

Vegetarian diets can meet the needs of bodybuilders and athletes.

Protein needs become elevated because training increases amino acid metabolism, but vegetarian diets that meet energy needs and include good sources of protein (e.g., quinoa, legumes, etc.) can provide adequate protein (protein supplementation can help).

For adolescent athletes, special attention should be given to meeting energy, protein, and iron needs. Amenorrhea may be more common among vegetarian than non-vegetarian athletes, although not all research supports this finding. Efforts to maintain normal menstrual cycles might include increasing energy and fat intake, reducing fiber, and reducing strenuous training.

A variety of menu-planning approaches can provide vegetarians with adequate nutrition. In addition, the following guidelines can help vegetarians plan healthful diets. Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and if desired, dairy products, and eggs.

Choose whole, unrefined foods often, and minimize intake of highly sweetened, fatty, and heavily refined foods. Choose a variety of fruits and vegetables. If animal foods such as dairy products and eggs are used, choose lower-fat versions. Cheeses and other high-fat dairy foods and eggs should be limited in the diet because of their saturated fat content, and because their frequent use displaces plant foods in some vegetarian diets.

Vegans should include a regular source of vitamin B-12 in their diets along with a source of vitamin D if sun exposure is limited.

Vegetarian Diet for Pregnant Women

Lacto-ovo-vegetarian and vegan diets can meet the nutrient and energy needs of pregnant women. Birth weights of infants born to well-nourished vegetarian women have been shown to be similar to birth-weight norms and to birth weights of infants of non-vegetarians.

Diets of pregnant and lactating vegans should be supplemented with 2.0 micrograms and 2.6 micrograms, respectively, of vitamin B-12 daily and, if sun exposure is limited, with 10 micrograms vitamin D daily. Supplements of folate are advised for all pregnant women, although vegetarian women typically have higher intakes than non-vegetarians.

Solely breast-fed infants should have supplements of iron after the age of 4 to 6 months and, if sun exposure is limited, a source of vitamin D. Breast-fed vegan infants should have vitamin B-12 supplements if the mother’s diet is not fortified.

Do not restrict dietary fat in children younger than 2 years. For older children, include some foods higher in unsaturated fats (e.g., nuts, seeds, nut and seed butters, avocado, and coconut oil) to help meet nutrient and energy needs.

To get more ideas about vegetarian diets, watch this video -How to start a vegan diet | Everything you need to know!

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 –  Can Vegetarian Diets Meet the Needs of Bodybuilders and Athletes ?