Torre Washington picked up
his first weight while living in Jamaica with his grandparents.
In 2008, the seed was planted
as he witnessed his longtime friend win his pro card as a natural
bodybuilder. Reading magazines and watching Arnold Schwarzenegger movies led
Torre to want to compete on stage.
You can find more information
about Torre
Washington on his website: thavegandread.com
Q: Tell us about your journey
as a natural bodybuilder, and how many competitions you have
entered:
All my life I admired the
physiques of comic book characters (Wolverine, Superman) and cartoon characters
like HE-MAN.
Real life heroes like Arnold
Schwarzenegger developed my attention to detail in terms of my physique.
I watched his movies and read
every article or book he had.
The more I dug into this new
passion, the more it ignited a strong desire in me to start my journey toward
my first competition.
Fast forward to 2008, when I
supported a close high school friend’s competition in Atlanta, GA.
He won that show after
competing in numerous shows, which was just the motivation I needed to choose a
show and get ready.
In April 2009, I got on stage
for the first time and placed third out of eight guys.
“This was confirmation for
me because I was not sure how I would fare against meat-eaters.”
This outcome was a defining
moment to see this journey through to the very end.
I competed again in October
that same year. I placed first and earned a Pro card in that organization.
Since that time in 2009, I have done a total of 16 competitions so far, placing
in the top three every show except one.
Q: Do you observe a
disadvantage between vegans and your meat-eating peers?
I have to admit that there is a
slight disadvantage, if you want to call it that, when it comes to putting on
huge amounts of muscle mass. Although I tend to put on mass slowly, it is
definitely lean quality muscle.
“I hope it helps others who
are considering a vegan bodybuilding lifestyle
to see that they can still put on mass and build a great physique.”
In the strength department,
there is no difference, as it is built based upon your training regimen. If
anything, I am at an advantage being vegan, since plants expedite the recovery
and recuperation.
Q: Do you think it’s
possible for a vegan bodybuilder to compete at the level of a Mr.
Olympia competition?
This is a very interesting
question. I say that because just recently I was asked this on social media. Of
course, I have even pondered this question myself. There needs to be a test
done to see if this is possible.
“At times, I get pointed
out as having used performance-enhancing substances to attain my physique, and
I find this as a compliment. I say this only because my hard work suggests steroid
use even though I’m natural.”
So do I think that it’s
possible for a vegan bodybuilder to compete at the level
of a Mr. Olympia? Yes. And I say that because I think anything is possible; we
now fly to the moon on a regular basis, so who needs limitations?!
YES, and as a matter of fact, I
am working on one right now. Keep your eyes peeled for this.
Q: When you are
competing, how many times a day do you eat, and what does your daily
nutritional intake look like?
Whether I am competing or not,
my eating frequency doesn’t change much during the year.
What I mean is that I make sure
I eat my total macro nutrients for the day, which could be
every three hours, four hours, or five hours.
I eat the same consistently
throughout the year.
This is because I understand
that my physique development is based upon total nutrition consumption for the day,
not restricted to every certain amount of hours.
“Unfortunately, I am not a
person to track my nutrients; I go off of look and feel.”
I don’t understand the term
“off season.” It is not a term that I use personally. I eat about the same all
the time, and when it comes close to a competition, I just cut back on the
sweets and treats. I also significantly increase my water.
I like to stay very
close to my competition weight so I am always in striking distance.
Q: What are your three
primary sources of vegan protein?
My three primary sources of proteins are beans in the form of tofu and
tempeh, lentils, and seitan.
I think it is great
that vegan protein powder is making an impact on the mainstream
supplement scene; variety is the spice of life. I also use vegan BCAAs.
“I believe that vegetarian bodybuilding will grow astronomically because the
fitness industry is moving more toward a natural look versus a
performance-enhanced physique.”
As a vegan bodybuilder, our food is becoming
easier to come by; we are making an international impact on mainstream fitness.
We will also witness great vegetarian competitions become common in the
bodybuilding industry as well.
The next 10 years will also be
an exciting and promising journey for Torre Washington.
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.”
Name: Ella Magers
Occupation: Vegan Diet and Fitness Expert, Published Author
Location: Miami Beach, Florida, USA
Age: 35
Height: 5’8″
Weight: 122lbs.
Type of Training: Functional Fitness, Muay Thai, General Strength and
Conditioning, Bodybuilding
Fitness
has been a part of my life since I was just five years old.
I feel so fortunate that my
parents got me into sports so early. I started with gymnastics and swimming.
By the time I was in fifth
grade, I could out-pull-up the guys at my school on field day!
“I loved the feeling of
being strong and energetic. I got into the fitness industry because I wanted to
help everyone get to that place of feeling strong and unstoppable physically,
as well as mentally.”
I also have a clean, plant-based diet to thank for all the
energy I had from such a young age.
My journey to adopt a vegan diet began when I was seven years
old. We learned about Daniel Boone in school, and I came home and told my mom
what a mean guy Daniel Boone was because he shot and ate animals. Her reply
changed my life forever. She told me that we were just fortunate that we have
grocery stores now, so we pay someone else to kill the animals for us to eat.
It was at that point that I
connected the food on my plate with the animal it came from and I told my mom I
would never eat an animal again – and I haven’t!
My deep sense of compassion for
animals led me to seek out information on the meat industry at a young age.
When I learned that the dairy and egg industries were equally as cruel, I
became fully vegan. I was 15. I felt so strongly, I organized groups and led
protests and campaigns to educate people about the truth behind the closed
doors of factory farms throughout my teenage years.
“I even won the Bill
Rosenberg Award given by F.A.R.M., which honors a young person under the age of
18 who has made a substantial contribution to ending abuse of animals raised
for food.”
Given that my two deepest
passions were fitness and animals, I began researching the health aspects of a vegan diet and I was thrilled to find all
the hidden research showing just how healthful a whole food, plant-based diet really is! “Why isn’t this
information more accessible to people?” was my next thought.
It was then that I decided I
wanted to spread the word and help as many people as possible take their
fitness to the next level with the right exercise and even more importantly, a
better diet. My vision brought me from North Carolina to Miami Beach, where I
fell in love with the warmth, the sun, and the sexiness of the city.
One of the best things that
ever happened to me was a major heartbreak I had shortly after moving to South
Beach, when my fiancé and I broke up. I became depressed and was basically just going
through the motions to get by every day. It was at that point that Muay Thai
found me!
WEC (World Extreme
Cagefighting) champ Patrick Assalone shot straight from the hip and told me to
get my ass to class. This was exactly what I needed – someone to crack the whip
and snap me out of feeling sorry for myself. I’m not exaggerating when I say
that he kicked my ass. I was black and blue the whole time we trained together.
He didn’t believe in shin
guards, so there was no padding for protection from kicks. It may sound
sadistic, but the physical pain forced me to take control of my mind in order
to push through training sessions – as they say, “mind over
matter.”
“Muay Thai turned out to be
a form of active meditation that gave me my emotional strength back and allowed me to
take charge of my life direction and eventually develop my own brand, Sexy
Fit Vegan®.”
Q: In September 2013,
you were featured with a spread in BodyBuilding.com as the
Personal Trainer of the Month. Also, in 2014, you were named in Shape
magazine’s Top 50 Trainers in America. How did each of those opportunities
come about?
My boyfriend submitted me for a
shot at BodyBuilding.com’s Personal Trainer of the Month. I had no idea
until I got the email that I had been chosen. I was honored!
And to be honest, I have no
idea how I got on the Shape Magazine’s Hottest Trainers in America
list, but I’m very lucky to have been featured.
It was because of the
recognition in Shape Magazine that I was invited by the Sheraton to lead a
workshop at their largest hotel in Macao, China, which was super awesome!
Q: What is your
greatest achievement? What are you most proud of?
I would say that my new
book, The Six Weeks to Sexy Abs Meal Plan, is what I’m most proud of. Not so
much because having a book published is a great achievement, but because of
everything I overcame to get to a place where this book became a reality for
me.
“It’s like my entire life,
through all the ups and downs and twists and turns, was building up to this
chance to have something tangible to share my passions, experiences, knowledge,
and excitement with the world … something that can help people look and feel
their best while helping save animals and the environment.”
Q: Who has inspired you
the most in your life?
Wow, there is a long list of
people who have played important roles in my growth as a person and as a woman.
My parents come first, because
they have always given me the unconditional love, freedom, and support I’ve
needed to be myself and stand up for what I believe it.
They not only had my back when
it came to my strong and passionate side, they have been there for the troubled
side of me, too.
“I struggled with anxiety and depression starting in my teenage years and
compensated with drugs, put myself in dangerous situations, and dated abusive
guys from the time I was 15 until I was 21.”
If it weren’t for my fitness
addiction being stronger than my addiction to drugs and bad boys, and the tough
yet unconditional love from my parents, who knows where I would be right now.
As for inspiration, my first
Muay Thai coach, who believed in me and saw me for the strong woman I am, and
Ingrid Newkirk and President of PETA (People for the Ethical Treatment of
Animals), who I saw always standing up for what she believes in with
conviction, were some of my earlier inspirations.
At this point in my life, I feel
especially inspired by John Salley (four-time NBA Champ turned vegan), who
wrote the forward for my new book; Brendan Brazier, Ironman triathlete and
founder of Vega; vegan bodybuilders Torrie
Washington and Robert Cheeke; vegan calisthenics phenom Frank
Medrano; 87-year-old Dr. Fred Bisci, who is my favorite speaker of all time;
detox specialist Dr. Gil Jacobs; Dr. Michael Greger of NutritionFacts.org; and
so many more people who have devoted their lives to promoting a healthy, fit,
vegan lifestyle.
Q: Tell us about
working toward your Doctorate in Holistic Sports Nutrition.
I actually have my Master’s in
Social Work, which I earned in my mid-twenties in order to have more skills
working with people and helping change lives. It was through my social work
education that I learned it’s essential to take people from where they are at
that moment; as the awesome Dr. Fred Bisci says, “You can’t take people from
penthouse to outhouse.”
“Everyone is at a different
point in their journey and has a different level of awareness and openness, and
tuning into that as a fitness trainer and nutrition coach is how to find success with clients.”
As for the nutrition degree, I thought, “I do research
on nutrition all the time anyway and have a
lot of knowledge, why not learn even more and get a degree to back it up?” I’m
in a go-at-your-own pace program and have a way to go. Getting a book deal last
year and having success with my website, ebooks, and blog have kept me
incredibly busy the past year!
I’m in no hurry though; getting
the information out there to as many people as possible takes priority over
putting “Dr.” before my name.
Two of my best friends when I
was a teenager were competitive bodybuilders, so I know all about the
traditional “chicken and broccoli” dieting and how to make “protein powder
pudding.” I also witnessed the effects steroids and supplements can have – from
gynecomastia to death.
“One of these best friends
was found dead in his apartment earlier this year; the cause technically
unknown, but I’m sure it had to do with toxemia from all the supplements he was
taking.”
Hanging out with bodybuilders
and being as fit as I am, I heard the comment, “You should compete” for all of
my adult life. I had no desire until finally in 2007, I saw that FAME World
Championships was coming to Miami, and it had a more playful vibe than NPC
competitions.
So I said, “What the hell!” I
figured doing well in a show would be a great way to promote plant-based eating. It was also a great
goal that I needed at the time to push myself harder at the gym. I was
competition ready in less than a month and ended up winning the bikini division
and receiving second place in the fitness and fitness model categories. Plant
strong!
Yoga and meditation, even for bodybuilders,
powerlifters, and MMA fighters, is also a trend that will stick around. Balance
is key when it comes to a healthy body and mind. The two are connected, so
strengthening one will help you strengthen the other. It may be cliché, but
it’s true!
1. Cross-training is
huge right now. One common misconception is that you have to lift as much
weight as possible, because, watching the CrossFit Games, you can easily get
that impression. I love watching the XFit games by the way – wow.
Cross training is just a method
of training that is highly variable in the ways you move your body, the muscles
you use, and the amount and type of stress you place on your body. It’s a great
way to get in shape fast and maintain a high level of fitness. I teach a class
that combines Muay Thai (heavy bags), spinning, and bodyweight exercises that
can be considered cross-training, for example.
3. Yoga and meditation, even
for bodybuilders, powerlifters, and MMA fighters, is also a trend that will
stick around. Balance is key when it comes to a healthy body and mind. The two
are connected, so strengthening one will help you strengthen the other. It may
be cliché, but it’s true!
Q: How do you unwind
and relax?
I am working on unwinding and
relaxing – not my strong suit! But I do enjoy taking my dog (rescue Chihuahua)
paddle boarding and to the beach as healthy ways to chill. I love watching UFC,
football Sundays, eating vegan wings, and drinking strong dark Belgium beer as
my “cheat” time.
Also, I started doing yoga
consistently several years ago, and it is definitely an activity that not only
stretches my tight muscles but also expands my ability to “let go” and breathe,
which relaxes me.
Q: What one piece of advice
can you give to those who are struggling with the decision to try going plant-based?
“Don’t worry about making
the decision to become plant-based for the rest of your life. Make the
commitment to go vegan for six weeks and then you can re-evaluate. In the
grand scheme of things, six weeks out of your life is a blink of the eye.”
We are capable of anything we
put our minds to. Plus, after the six weeks, when you feel and look better
than ever eating delicious plant food, you won’t even want to go back!
I actually wrote my new
book, The Six Weeks to Sexy Abs Meal Plan for the purpose of helping
people get through six weeks of healthy, plant-based eating successfully.
The plan is easy to follow, and
there are 100 simple, delicious recipes to go with it. I also talk about what
you can expect, and give you guidelines and shopping lists at the start of each
week for convenience.
There is a bonus workout
program to go with the plan, but the focus is on diet, because what you put in
your mouth will mean the difference between a flabby and a sexy midsection! I’m
excited for this book to get in peoples’ hands because it really does give you
the tools you need to have an amazing vegan experience.
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.”
This protein-packed pumpkin almond
butter is the perfect spread for a hearty sandwich before or after a
workout that demands serious fuel.
And let’s be real here,
it almost feels like cheating, because of the creamy flavor. In
fact, this recipe is: vegan,
no bake, sugar-free, gluten-free, low carb, and low calorie.
Pumpkin and cinnamon is a
sublime combination alone, but the addition of almonds and maple
syrup really set it off!
I used cinnamon not only for
the taste, but because it is loaded with powerful antioxidants and is
well-known for its anti-inflammatory and blood
sugar-loweringeffects.
*I tend to use 4 tbsp on my
sandwich because I can’t help myself. I also like a thicker sandwich, and
it gives me over 20 grams of protein depending on the bread I use (quinoa bread has a lot of protein).
Ingredients
2 cups raw almond
butter
2 cups pure
pumpkin puree, canned
2 tsp pumpkin pie
spice
2 tsp organic
maple syrup
1-2 tsp
cinnamon (or to your liking)
1/4 cup ground
chia seeds
Instructions
In a large bowl,
stir together all of the ingredients well. Add vanilla almond milk to
adjust the consistency if it’s too thick.
Taste, and add
flaky sea salt if desired.
Put the pumpkin
almond butter into sealable jars, and refrigerate.
This
creamy pumpkin almond butter tastes so good, you wouldn’t guess that it’s
sugar-free and has half the calories of other nut butters. To
put this in perspective, two tablespoons of natural peanut butter will
have 160-220 calories.
I like to put this protein-packed pumpkin almond
butter on carrots, celery, pancakes, waffles – you name it.
Why wait until fall to have
pumpkin spice, this protein pancake recipe will treat you right
any time of the year.
You can easily make
this into a vegan recipe if you use an egg substitute and a plant-based protein powder. The nutritional profile will change
according to egg and protein powder choice, however the figures
below are a reliable estimate (give or take).
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.”
These vegan meatballs are super-easy to make and
are good for a hearty meal or post-workout snack.
You can either smother these in
your favorite pasta and marinara, or if you’re going low-carb, eat them
individually without the pasta and dip them in marinara.
Carbs: 26 | Fat: 13 |
Protein: 14 | Calories: 245
Yield: 10 meatballs (a
serving is two meatballs)
Ingredients
3 garlic cloves,
minced
1 flax egg
8 ounces tempeh*
(or substitute 1 heaping cup rinsed and drained chickpeas for similar
result)
Prepare flax egg
(or other vegan egg substitute) in a small dish.
In a large, deep
skillet, sauté garlic in 1/2 tbsp. coconut oil over medium heat until
soft (3 minutes). Set aside.
Add tempeh to
blender and pulse to break up. Then add sautéed garlic and
remaining ingredients (except coconut oil) and mix. The goal is a
moldable dough.
Taste and adjust
seasonings as needed. The tempeh will come across as a little bitter, but
once coated, baked, and served with marinara, it’s not nearly as apparent.
Scoop out 2 tbsp.
amounts of dough and roll into balls (should make about 10 meatballs).
Heat the skillet you used earlier to medium heat.
Mix remaining
bread crumbs and add tempeh balls one or two at a time and roll to coat.
Add enough coconut
oil to form a thin layer on the bottom of your hot skillet, then add your
coated tempeh balls in two batches, so as to not crowd the pan. Brown for
about 5 minutes total, shaking the pan to roll them around to brown all
sides.
Add browned
meatballs to a baking sheet and bake for about 15 minutes, or longer if
desired for a crispier result.
At this time, prep
any pasta you want to serve with your meatballs, as well as your favorite
marinara sauce.
Once meatballs are
deep golden brown and fairly firm to the touch, remove from oven.
BUTTERNUT SQUASH
TOFU JAMBALAYA
This spicy vegan butternut squash dish has 17 grams of
protein per serving.
Like veggie chili, you can easily make this hearty vegan recipe in much larger batches to help alleviate some of
the cooking throughout the week. I added two possible modifications at the
bottom.
You can add some broccoli for
some greens or you can swap the brown rice with quinoa for added protein.
Directions
Get out a large
bowl for the veggie prep. Dice the
tomatoes. Peel and cut the butternut squash into ½ inch
cubes. Cut the tofu in ½ inch cubes, as well.
In a large
skillet, heat coconut oil over medium heat. Add garlic, squash, tomatoes,
and tofu.
Continue to cook
for 2-3 minutes then pour in the vegan Worcestershire sauce, hot sauce,
and rice. Cook rice in mixture for 1-2 minutes before adding liquids.
Finally, add
remaining ingredients, bring to a boil, and reduce to let it simmer. Keep
stirring off and on until the rice absorbs most of the liquid
(approximately 20-30 minutes). Remove from heat and serve.
Pineapple
has been used for centuries to reduce pain and inflammation. The science
behind this is a mixture of enzymes called bromelain. Studies have shown that
bromelain reduces swelling, bruising, healing time, and pain.
According to
the University of Maryland Medical Center:
“Bromelain is a mixture of
enzymes found in pineapples (Ananas comosus) that digest protein (proteolytic).
Pineapple has been used for centuries in Central and South America to treat indigestion and reduce inflammation.
Bromelain, which is derived
from the stem and juice of the pineapple, was first isolated from the pineapple
plant in the late 1800s. The German Commission E approved bromelain to treat
swelling and inflammation after surgery, particularly sinus surgery.
“Bromelain can be used to
treat a number of conditions. But it is particularly effective in reducing
inflammation from infection and injuries.”
Two more potent
anti-inflammatories added to this tonic are ginger and turmeric,
whose analgesic properties have been proven stronger than ibuprofen. If you
train as hard as I do, this can come in handy!
To amplify the nutritious kick
of those ingredients, let’s introduce celery into the mix. Celery is an
excellent source of vitamin K. It is also a good source of
folate, potassium, fiber, vitamin B2, copper, vitamin C, vitamin B6, calcium, phosphorus,
magnesium, and vitamin A (in the form of carotenoids).
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.”
