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Out How You Can Build Muscle & Lose Fat By Eating Plants
DR.
HARRIET DAVIS IFBB PRO
Dr. Harriet Davis is a very impressive woman by anyone’s
standards.
Brains
and beauty. I really appreciate how Harriet didn’t start hitting the
weights until after she was 40 years-old (more like 40 years-young) if you can
believe that. What an inspiration to those who thinks it’s too late to start.
Name: Dr. Harriet Davis
City/State/Country: Charlotte, North Carolina, USA
Age: 43
Height: 5’2″
Type of Competing: IFBB Bikini Professional
Weight/Competition Weight: 115lb./110lb.
Facebook: facebook.com/harriet.n.davis
You’ll
also notice that there’s only a 5lb difference in Harriet’s competition and off-season weights. This
consistent trait in vegan bodybuilders is a sustainable health advantage that plant-eaters have over meat-eaters in fitness
arena.
Once I transitioned to
a 100%
plant-based diet,
the first thing I noticed was that my daily energy levels increase as well as
my mental sharpness and focus. Most vegans and vegetarian athletes will tell you that their bodies feel good (physically
and emotionally) almost all of the time.
—Dr. Harriet Davis
When and why did
you become a vegan bodybuilder?
I
have always had an aversion to consuming meat. When I entered college, I chose
to cut all meat from my diet and I became vegetarian (1989). Over the years, I
started to develop several “intolerances” to different foods including
dairy/eggs and therefore, in 2007, I decided to become a gluten-free, vegan foodist and never looked back!
Shortly
after I turned forty, I started to notice changes in my physique that were not
typical of the past. I began to notice less muscle definition in my legs (and
more adipose tissue). So, over the next year (2011-2012) I increased my weekly
running mileage (25-30miles/week) and as a result, I developed a stress
fracture in my foot. But the undesirable changes in my physiques did not
respond as I had expected.
Feeling
frustrated with my physical appearance, in December 2012, I decided to hire a
vegan personal trainer. This was beneficial because the trainer was able to
help me identify several nutritional issues that were contributing to me
gaining fat rather than building muscle. After 3 months of nutritional revisions, and personal training, my
body had started to respond the way that I desired. Then, being the
goal-oriented person that I am, I decided to start competing.
What are the
advantages of being a vegan as an athlete?
I
would have to say is an abundance of energy! Once I transitioned to a 100% plant-based diet, the first thing I noticed was
that my daily energy levels increase as well as my mental sharpness and focus.
Most vegans and vegetarian athletes will tell you that
their bodies feel good (physically and emotionally) almost all of the time.
Describe your
bikini competition diet while preparing
Vegetarian bikini competition meal plan:
Quinoa, fruit (apples, pears, grapefruit, lemons), sweet
potato, greens (kale, spinach), black beans (black bean spaghetti), mushrooms,
carrots, cucumber, protein shake(s), nuts (almonds), legumes (garbanzo
beans/chickpeas), and LOTS of water (1.5-2 gallons/day)!
Favorite
food in your prep diet
Black Bean Spaghetti
Describe
your diet off season
My off season diet is very similar to my competition prep diet
but, I am more liberal with fruits, and monounsaturated fats (avocado, nuts,
etc.).
Favorite
breakfast dish?
Quinoa and Kale
Favorite
post-workout meal?
Black Bean Spaghetti, grilled asparagus, with sautéed onions and
mushrooms.
Supplements
that you personally use?
Garden of Life Raw Fit protein powder; KIND Organics: Women’s
multivitamin, Vitamin B12; Humapro branched-chain amino acids
Describe
your training for a competition (favorite exercises, weekly training schedule,
etc)
·
Monday: cardio (am/pm). Gym: legs (quads, inner/outer thighs),
abs
·
Tuesday: cardio (am/pm). Gym: shoulders, arms (biceps, triceps),
abs
·
Wednesday: cardio (am/pm). Gym: (hump day): glutes, hamstrings.
·
Thursday: cardio (am/pm). Gym: total body workout.
·
Friday: cardio (am/pm). Gym: legs, abs, back
·
Saturday: REST DAY!
·
Sunday: cardio (am/pm). Track workout (sprints, high knees, etc)
Describe
your training off season (favorite exercises, weekly training schedule, etc)
My training off season is essentially the same except I only
have one cardio session a day (and for a shorter time). Some of my favorite
exercises are:
·
Squats
·
Lunges
·
Glute bridges
·
Deadlifts
What
special tricks of the trade can you tell us?
Posing and presentation are very important when preparing for a
show. Like with anything else, practice makes perfect. The more time you spend
practicing, the better you will look on stage. When you practice often, not
only does it make you more confident, but it will also make you look better on
stage. You want to make sure you keep your head up, abs tight, and stand erect.
When practicing your posing, hold each pose for 60 seconds—this
will help build your stamina for when on stage. You also want to make sure you
work on your transitions so you are fluid with your movements and everything
moves smoothly from each pose.
Another huge tip for posing is to smile! By smiling you look
comfortable on stage and look like you’re having fun. There is nothing worse
than going to a bodybuilding show and watching a competitor go out on stage and
look like he/she is not having fun.
What
plans do you have for your future in fitness?
One of my main goals is to build more muscle (Glutes) and
continue to improve my physique for the 2015 season. Since I have recently
earned my IFBB a pro card (July 2014), I am actively competing on the
professional circuit with a goal of becoming qualified for The Bikini Olympia
by 2016!
How does the future of vegetarian bodybuilding look from your
vantage point?
As time progresses, I anticipate that there will be more and
more vegetarian and vegan bodybuilders. Plant-based products are now
mainstream. Vegetarian foods are readily available. There are also many
companies that have developed excellent products (supplements, protein powders,
etc) for vegan and vegetarian competitors. With that being said, I expect the
future of vegetarian bodybuilding to grow exponentially over the next few
years.
For more ideas on vegetarian bikini competition meal plan, watch
this video - VEGAN BIKINI
COMPETITOR DIET🏋🏻♀️ - 6 WEEKS OUT
1800Cals
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 – Vegetarian Bikini
Competition Meal Plan
