VEGAN MUSCLE-BUILDING MEAL PLAN DONE RIGHT

 

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

A shift is starting in mainstream nutrition. Health-conscious bodybuilders and athletes are moving towards vegan diets for building muscle.

 

Vegan bodybuilding is all the rage these days.

 

As concerns over environmental damage, health effects, and animal cruelty associated with factory farming continue to grow, many laypersons, health professionals, and athletes are advocating a shift to plant-based nutrition.

 

Among their ranks are professional vegan bodybuilders like Torre Washington, vegan bikini competitor Samantha Shorkey and former Ms. Bikini Universe Marzia Prince, vegan strongman competitors like world record holder Patrik Baboumiam, and vegan professional athletes like David Carter (defensive lineman – Oakland Raiders). These athletes and others like them are giving us a glimpse at the future of fitness….and the future looks plant-based.

 

Clearly, professional vegan athletes are kicking some serious butt on the world’s stage.

 

Even Arnold Schwarzenegger, the greatest bodybuilder of all time, recently made a statement about how we should try to go part-time vegetarian.

 

If you’re ready to take your bodybuilding to the next level, follow the advice of the pros and give a vegan diet a try. You might be amazed at the difference.

 

The Basics of Vegan Muscle-Building

 

When you look at the facts, a vegan bodybuilding diet makes lots of sense. In fact, it’s not that different from a meat-based bodybuilding plan.

 

To build muscle (or to lose fat), the meal plan for a vegan and a meat-eater are essentially the same in terms of nutrient and caloric intake. It all boils down to dialing in your macronutrient intake to the right ratio, based on your fitness goals (and physical/biological status).

 

Essentially, there are three steps for building muscle mass with vegan foods.

 

First, building muscle requires taking in a protein and caloric surplus (eating more calories than you burn metabolically and through exercise) from healthy whole food sources like fruits, vegetables, whole grains, and beans/nuts.

 

Second, you will also need to create the demand for more muscle through intense weight training.

 

Finally, you will need adequate rest to fully heal and recover (rest is when we technically get stronger).

 

What is a Whole-food, Plant-based Diet?

 

The key to successful veganism isn’t shoving your face with chips and Oreos instead of steak, instead, it’s all about eating a plant-based, whole-food diet filled with all the nutrients your body craves.

 

In essence, a whole-food, plant-based diet is centered on whole, minimally refined plants. It’s a diet based on vegetables, fruits, legumes, and whole grains—and it excludes (or minimizes) meat, dairy, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.

 

The key to success with a plant-based diet is knowing your daily macronutrient needs.

 

Planned meals with appropriate macronutrient ratios will build strength and muscle for most bodybuilders and athletes, regardless of their diet. When a variety of whole foods of sufficient quantity is consumed daily, vegetarian bodybuilders easily can meet their macronutrient requirements from plant-based sources.

 

How Many Calories Do I Need?

 

Daily calorie requirements for bodybuilders will vary depending on your age, weight, fitness goals and gender.

 

Here’s an example:

 

Age: 35

 

Sex: Male

 

Height: 6’0”

 

Activity: 5+ days per week

 

Goal: Gain 2lbs of muscle per week

 

This person should consume 4,184 calories.

 

To calculate your daily calories, visit: MyPlate Calculator

 

How Much Fat Should I Consume?

 

Fat is essential for many body functions, including hormone production. A good rule is to consume 0.5 grams (or less) of fat per pound of bodyweight. For our 210lb vegetarian bodybuilder, this means 105g or a little lower is ideal (no lower than 75g or 80g).

 

Again, the goal here is to target whole foods as your source. Fats from nuts, seeds, and especially avocados are ideal.

 

Protein Needs for Vegan Bodybuilders

 

A major concern for many bodybuilders contemplating going vegan is protein. Top athletes frequently worry that plant-based foods won’t provide them with enough, but creating a muscle-building vegan meal plan is easier than you think.

 

People always ask me how I get my protein and then look at me funny when I tell them, “Food.”

 

A vegan diet of dark green, leafy vegetables, fruits, rice, or pasta provides protein levels more than sufficient to add or maintain muscle, although creatine and iron may need to be supplemented. Plant-based protein powders are also high-quality sources of protein and can help fill in the gaps for vegetarian bodybuilders.

 

Consumption of plant protein, as opposed to animal protein, has also been shown to have positive benefits like retarding cancer, reducing atherosclerosis, increasing insulin sensitivity (preventing fat gain), and protecting against degenerative diseases.

 

The idea is to consume more protein-dense whole foods like seeds, nuts, beans, and whole grains. They tend to be the most calorie-dense plant foods, and calories are a precious part of the equation when it comes to vegetarian bodybuilding.

 

Most vegan foods contain protein, and so long as you eat enough throughout the day, you will get all the amino acids required to build muscle. From there, you can simply supplement your protein (and macronutrient) deficit with protein shakes like many other bodybuilders.

 

How Much Protein Do I Need to Build Muscle?

 

To build muscle with a vegan diet, you should start with one gram of protein per pound of body weight. So, if you weigh 210lbs and want to weigh 220lb, try to consume 220 grams of protein daily (your kidneys will be fine).

 

“I know vegan bodybuilders who need more protein, and I know some that need less. It’s about discovering your personal numbers to hit through meticulous journaling.”

 

Keep in mind that the average person who doesn’t train hard and doesn’t put the same physical demand on the body needs much less protein.

 

Should I Use Vegan Protein Powders?

 

Yes, but do your research and be selective.

 

If you sift through some labels, you may notice that some protein powders use ingredients (chemicals, preservatives, etc.) that resemble a science fiction cocktail you would feed an alien. In other words, some protein powders are healthier than others, and the best ones are mostly derived from whole foods with few ingredients that you can’t pronounce.

 

The two vegan protein powders that I use are made by Garden of Life and PlantFusion.

Coping with Common Vegan Nutrient Deficiencies

 

The biggest risk of veganism is vitamin B-12 deficiency, since B-12 is absorbed solely through diet, and for humans, there are no reliable plant sources. Meat, eggs, and dairy products are all sources of B-12, as well as organically grown plants that have been fertilized and therefore “contaminated” with the vitamin-producing bacteria found in manure.

 

With poor B-12 metabolism, vegetarians are at increased risk of cardiovascular disease, dementia, and Alzheimer’s. Yet this dietary deficiency can be easily remedied with supplements (available in generic form) and fortified cereals or dairy products.

 

Besides vitamin B-12, authors from the University of British Columbia (Vancouver) writing in the journal Nutrition found that other nutrients of concern for vegetarians include zinc, vitamin D, and calcium. While predominantly in animal products, they can also be obtained in fortified soy milk and whole grain cereals.

 

Once these issues are addressed, vegan or vegetarian sources of protein become just as effective for thriving health and building strength and muscle. Diets high in unrefined plant foods have consistently been associated with benefits in lifespan, immunity, cardiovascular health, and improved athletic performance.  

 

Vegan Bodybuilding Meal Plan

 

If you’re ready to take your bodybuilding to the next level, this vegan meal plan is designed to get you there.

 

Please keep in mind that eating at certain times can increase the effectiveness of your nutritional intake. Here’s an example for a 210lb man who wants to weigh 220lbs:

 

Meal 1

 

·         16 oz fresh raw juice (kale, spinach, parsley, cucumber, celery, ginger, green apple, and lemon)

·         Protein shake with 2 servings of vegan protein powder, 1 cup almond milk, and 1/2 banana

 

Meal 2

 

·         1-2 servings of tofu and spinach scramble (see recipe below)

·         2 cups oatmeal mixed with 2 tbsp pumpkin almond butter

 

Meal 3

 

·         Muscle-building black bean veggie burger with 1/2 avocado sliced on top

·         1 large kale salad with mixed greens and tomato

 

Meal 4

 

·         2 cups oatmeal with cinnamon

·         1 apple with 2 tbsp almond butter

·         Protein shake with 2 servings of vegan protein powder, 1 cup almond milk, and 1/2 banana

 

Meal 5

 

·         1/2 pack seitan

·         1/2 pound steamed broccoli

·         Couscous and lentil salad

 

Meal 6

 

·         Vegan protein powder with 1 cup almond milk

 

Approximate totals for the day

 

·         4,100-4,200 calories

·         220g protein

·         550-600g carbs

·         90g fat

 

Bonus Recipe: Tofu and Spinach Scramble Recipe

 

This tasty recipe is an easy way to fill up on powerful protein. Eat up!

 

*Makes only two servings

 

Carbs: 27.5 | Fat: 14.5 | Protein: 21 | Calories: 317

 

·         14-ounce package firm tofu drained and cut into cubes

·         1 tbsp coconut oil

·         6 cups fresh spinach, chopped

·         1 cup grape tomatoes, halved

·         1 cup cooked quinoa

·         1 lemon freshly squeezed

·         1/2 cup fresh basil, roughly chopped

·         1 tsp ground turmeric

·         flaky sea salt and freshly ground black pepper, to taste

·         1/8 tsp ground cayenne pepper, optional

 

To get more ideas about vegan muscle-building, watch this video - HIGH PROTEIN VEGAN MEAL PREP

 

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 Muscle-Building Meal Ideas

 

What is the Best Way to Clean Out Your Fatty Liver for Good?

 

Click on Here to Find Out How You Can Melt Away Your Liver Fat & Restore Your Liver to Its Full Health & Vitality

Clean Out Your Fatty Liver for Good - Non-Alcoholic Fatty Liver Cured with This Protein

 

Almost one quarter of all adults suffer from some degree of non-alcoholic fatty liver. This can be fatal if left untreated.

 

25 percent is huge, which is why it’s imperative we get to the bottom of it and find out why.

 

A study in the latest edition of the journal Cell Reports offers a simple solution.

 

Non-fatty liver disease happens when our bodies don’t metabolize enough fat and all the excess fat is stored in our livers.

 

SIRT6 is a protein and has been found to be involved in metabolic and other fat-related conditions like obesity, insulin resistance, and inflammation, so a team of Israeli researchers decided to find out whether it contributed to fatty liver disease as well.

 

Researchers examined the livers of mice with and without fatty livers and with and without active SIRT6 proteins to try to discover whether it contributed to fatty liver disease and to establish the mechanism through which SIRT6 contributes to this condition.

 

Their suspicions were right – mice that had active SIRT6 protein were less likely to have fatty livers.

 

They also noticed that SIRT6 activated another protein called peroxisome proliferator-activated receptor alpha (PPAR-alpha). PPAR-alpha promotes the burning of fat in our livers.

 

Therefore, the cooperation between PPAR-alpha and SIRT6 tells your body to burn fat so that it can either be used as energy or excreted.

 

When they compared mice during different metabolic stages, such as starvation, overeating, and normal dieting, they ascertained that mice with active SIRT6 proteins also helped to burn fat in tissue outside the liver.

 

Unfortunately, we do not yet know how to modify the activity levels of our SIRT6 proteins. They are normally activated by genes.

 

So, since we obviously do not want to genetically engineer humans to have higher SIRT6 activity, we need to find another solution.

 

Fortunately, you can clean out your fatty liver for good by applying these simple lifestyle changes explained here…

 

Clean Out Your Fatty Liver for Good - How Fatty Liver Disease Stops You from Exercising (and what to do about it)

 

A whopping 80 percent of all obese adults also suffer from non-fatty liver disease.

 

While it might be easy to tell them to get off the couch and exercise, a new study published in the journal Clinical Gastroenterology and Hepatology it’s not as easy as it sounds.

 

If you are obese and you are sick of hearing that you need to exercise to lose weight, you might be in good company.

 

Actually, you might even have a legitimate excuse not to work out – you are too tired!

 

OK, so it’s not usually a great excuse, but according to a research team from Western Australia’s Edith Cowan University your tiredness could be down to you having this one mineral deficiency, which is available in many common foods as well as supplements.

 

The team looked at previous research that showed people with an iron deficiency were physically less capable of exercising than people with enough iron. Iron is essential for many reasons – in this case, it helps convert food to energy.

 

The scientists wondered whether this could explain the exhaustion reported by obese people and by those with fatty liver disease when doctors told them to exercise.

 

They collected information regarding physical work capacity, fatty livers, iron bioavailability, and other metabolic measurements from 390 female and 458 male subjects.

 

Consistent with their hypothesis, they found that their subjects had enough iron, but that the bodies of those with fatty liver disease simply could not use this iron to help with energy production because it never reached their blood streams in sufficient amounts. The adolescents with healthy livers had no such problem.

 

They concluded that non-alcoholic fatty liver disease somehow impedes our bodies’ ability to make this iron available.

 

This scientific explanation doesn’t give people with fatty liver disease even more of an excuse to stay in and not exercise. Regardless of their tiredness, they should still try to be more active and eat healthy diets to combat liver disease.

 

Clean Out Your Fatty Liver for Good - But you may first want to address your Non-Alcoholic Fatty Liver Disease head on.       Fortunately, you can reverse this disease in a few days (and get your energy back) using these simple lifestyle changes…

 

Clean Out Your Fatty Liver for Good - Fatty Liver Caused by This Everyday Mineral (cut it out)

 

Non-alcoholic fatty liver disease (NAFLD) is on a steep rise, and it doesn’t seem to be slowing down.

 

Which makes it clear it’s caused by something we’re doing differently now than what was done 20-30 years ago.

 

A new study in the Journal of Clinical Medicine now reveals that this something is a common mineral that most people consume on a daily basis.

 

A team from the University of Groningen in the Netherlands analyzed previously collected data of 6,132 subjects.

 

Firstly, they looked at results of sodium urine tests that were carried out periodically for 48 hours over two consecutive 24-hour periods. From this, they were able to analyze the subject’s sodium intake.

 

They also used the Fatty Liver Index and Hepatic Steatosis Index for reference. 31.6 percent of the participants had a score of 60 or higher on the Fatty Liver Index.

 

People with scores higher than 60 were more likely to have metabolic syndrome, diabetes, high blood pressure, and a history of cardiovascular disease.

 

They also had higher amounts of sodium in their urine at 163.63 Mmol (millimoles) per 24 hours versus the 136.76 Mmol in people whose fatty liver index scores were below 60.

 

And people with non-alcoholic liver disease were 54 percent more likely to be high sodium consumers compared to those with healthy livers.

So why do people who consume a lot of sodium have this fatty liver risk?

Two words – insulin resistance!

 

Sodium is hard to avoid these days, and it exists in so many manufactured foods to preserve shelf life. Therefore, it’s best to stick to fresh organic foods and avoid foods such as canned items, deli meats, bottled sauces, and pre-prepared meals.

 

The Institute of Medicine recommends that adults consume 1.5 grams of salt per day. Very active athletes or outdoor workers who lose a lot of salt through sweat can consume more.

 

For more ideas to clean out your fatty liver for good, watch this video - A Surprising Way to Cleanse a Fatty Liver

 

Cutting out salt helps, but it’s not enough to reverse NAFLD and clean out your fatty liver for good; to do so, you need to get to the root cause of the problem, which I will explain here…

 

This post is from the Non-Alcoholic Fatty Liver Strategy created by Julissa Clay. She is well renowned within the natural health industry and has produced many effective strategies for people looking for healthier ways to improve their health. 

 

The Non-Alcoholic Fatty Liver Strategy is your guide to detoxifying and repairing your liver in four weeks. It’s a 100% safe and natural system that focuses on detoxing your liver, correcting your diet and exercises to burn more fat to begin treating non-alcoholic fatty liver disease.

 

The Non-Alcoholic Fatty Liver Strategy is designed for the everyday person – the person who doesn’t have the time to spend hours at the gym or cooking up elaborate meals. It’s practical and reasonable, offering a natural treatment plan that you can continue with moving forward so you can maintain your new liver health.

 

To find out more about this program, go to Clean Out Your Fatty Liver for Good

How to normalize my cholesterol and unblock my arteries?

 Click Here to Find Out How You Can Completely Clean Out the Plaque Build-Up in Your Arteries

Normalize my cholesterol and unblock my arteries - The Surprising Greens That Lower Bad Cholesterol

 

Green vegetables have always been the underdogs when it comes to vegetable consumption, and they’re typically pushed to the side of the plate, but there’s a new green in town that is gaining popularity.

 

Scientists from the Department of Nutrition and Food Science at the University of Maryland recently published a study showing how powerful these tasty greens are – especially for your cholesterol level – and the best time to eat them.

 

Microgreens are green vegetables or herbs that are harvested just a week or two after they start growing, making them even smaller than baby greens.

 

Scientists have found microgreens to be a whopping five times higher in vitamins and carotenoids than their more mature versions.

 

After eight weeks on a diet of microgreens, the scientists observed microgreen-eating rats gained less weight on high-fat diets than their non-microgreen counterparts.

 

In addition, their LDL (bad) cholesterol levels in their livers were lower and there were also fewer inflammatory cytokines.

 

If you want to harvest them at home, start with red cabbage, and harvest when they have only one stem, one or more cotyledon leaves, and just one or two pairs of real leaves.

 

Not into farming? That’s okay. I’m not either and I STILL managed to normalize my cholesterol and unblock my arteries. All you have to do is cut out this one ingredient you didn’t know you were consuming to start seeing results in 21 days or less…

 

Normalize my cholesterol and unblock my arteries - 4 Heart Attack Indicators – You Didn’t Know About

 

Many people consider having a heart attack as easy to spot – pain in the chest, left arm and jaw, and all the sweaty drama that goes with it – it’s the stuff TV medical dramas are made of…

 

…but the reality is heart attacks are much more subtle!

 

It is estimated that as many as 1 in 4 heart attacks are considered “silent,” meaning they appear out of the blue, with no clear warning signs preceding the event.

 

Heart disease causes more deaths than cancer each year, but researchers have pinpointed 4 more “warning” signs a heart attack could be pending, which you need to be aware of, even if you don’t smoke and lead a healthy life.

 

– Dull, coming-and-going pain – It’s not just the sudden sharp pains you should be worried about. ANY discomfort in the upper body and extremities can be cause for concern.

 

– Nausea and vomiting – if you are going about your day, feeling generally well and suddenly start vomiting, it’s time to pay heed. Note how many times this occurs and contact your doctor.

 

– Sweating – (when you normally don’t). People usually sweat when they vomit or experience pain. But if you have pain, nausea, and sweating all lumped together, get to the doctor immediately.

 

– Shortness of breath – If you haven’t been working out, or sitting down doesn’t bring any relief, go to the ER. If it hurts to inhale or exhale, or you feel as if you are breathing through a straw, it’s time to get help.

 

Many times, a general feeling of malaise or lethargy can happen for days or even weeks leading up to a heart attack, so if you have been feeling under the weather and these other symptoms start to appear, seek medical help.

 

High Blood Pressure is the #1 cause of heart attacks. I dropped my blood pressure to below 120/80 in less than a week by following these 3 simple exercises…

 

Normalize my cholesterol and unblock my arteries - High cholesterol causes strokes and heart attacks. Discover the ONE food you’re consuming that’s responsible for ALL cholesterol buildup in your arteries here…

 

Normalize my cholesterol and unblock my arteries - Previous Cholesterol Dietary Recommendations Debunked

 

In the past, doctors used to warn us against certain foods. High cholesterol foods like eggs and red meat were considered a no-no, which did cause some angst amongst meat lovers.

 

But there’s some good news.

 

The American Heart Foundation has just reported in the journal Circulation that these foods may not be bad for our hearts after all.

 

But there is a little twist to this still.

 

Previously, governments and health organizations recommended a daily cholesterol intake of no more than 300 mg, but it seems that cholesterol ain’t that bad after all.

 

It’s important to note that there are some dietary factors that affect dietary cholesterol.

 

Fiber, for example, lessens the risk of heart disease amongst people who consume a lot of cholesterol. Another example showed that foods that were high in cholesterol were also typically high in saturated fat – think whole-fat milk and red meat, meaning that studies that previously found dietary cholesterol to be harmful, can’t totally point the finger at cholesterol. Finally, it was found that cholesterol wasn’t so much of a problem if you consumed a reasonable number of calories a day – it was overeating that caused the problems.

 

Eggs are another example. They contain a quarter of our dietary cholesterol in the US, so why don’t egg eaters have an increased risk of coronary heart disease or have more strokes?

 

This goes to show that the old daily recommended cholesterol intake of 300mg can be binned.

 

Instead, the authors recommend following healthy diets like the Mediterranean diet, as these tend to contain healthy grains and fiber that can keep cholesterol in check.

 

For more ideas to normalize my cholesterol and unblock my arteries, watch this video - A CUP A DAY...CLEAR CLOGGED ARTERIES AND HEART - Dr Alan Mandell, DC

 

Following a healthy diet is a must to achieve optimum health, which can help to normalize my cholesterol and unblock my arteries, but to drop your cholesterol levels to normal, starting today, you need to cut out this one ingredient you probably had no idea you were consuming…

 

This post is from the Oxidized Cholesterol Strategy Program. It was created by Scott Davis. Because he once suffered from high cholesterol, so much so that he even had a severe heart attack. This is what essentially led him to finding healthier alternatives to conventional medication. Oxidized Cholesterol Strategy is a unique online program that provides you with all the information you need to regain control of your cholesterol levels and health, as a whole.

 

To find out more about this program, go to Normalize My Cholesterol and Unblock My  Arteries.