WHAT YOU NEED TO KNOW - BIKINI COMPETITION PREP ADJUSTMENTS

 

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

Bikini competition prep is hard enough as it is, but being vegetarian can present another challenge to the equation.

The reality is that some plant-based proteins won’t agree* with your taste buds.

*This is a kind way of saying that some plant foods don’t exactly taste like a juicy steak or chicken breast.

Tiffany Brooks (VB fan) recently sent an email mentioning that she’s having a hard time eating some foods on her vegetarian bodybuilding diet/meal plan.

In particular, Tiffany doesn’t like choking down tempeh.

I get that. My aversion also happens to be tempeh, as well as some forms of tofu.

We all have different tastes, so your thing might be broccoli, peas, etc.

The point I want to make here is that we can easily make adjustments to our meal plans in favor of our palate.

With Tiffany’s permission, I have provided the correspondence between us via email to illuminate this common challenge with a bikini competition diet as a vegetarian bodybuilder.

Tiffany:

My current struggle is bikini competition prep. I have a current meal plan from a good coach, but she doesn’t specifically make meal plans for a picky vegetarian like me. My current plan looks like this:

Snack 1: (pre-workout) Ezekiel bread w/ 1 tbsp. peanut butter

Meal 1: Protein shake w/ 2 tbsp. wheat germ (post workout)

Meal 2: 1 cup oats w/ 1 scoop of protein

Meal 3: Tempeh salad (10 oz. tempeh, 2 cups spinach, 5 asparagus spears, 1/2 cup avocado, 1 tbsp. olive oil)

Meal 4: 1 cup Greek yogurt w/ 2 tbsp. chia seeds

Meal 5: 5 oz. legumes, 1 cup quinoa, and 1/2 cup broccoli

Meal 6: Protein shake

My main concern is the 10 oz. of tempeh, which has been VERY difficult for me to eat. I don’t usually eat tempeh, and I’m not a big fan of it (I guess I really don’t know how to prepare it because it has no flavor and is dry).

Do you have any suggestions on how to replace some of the tempeh or how the plan can be tweaked some to get the best results? Do you think 10 oz. of tempeh is really necessary?

Most plans I see have around a 4 oz. portion per meal.

I am 11 weeks out from competition, currently weigh 134 lb., 5’4″.

Thanks,

Tiffany

Chris:

Tiffany,

Thank you for reaching out.

My first suggestion would be to read up on ways to make tempeh taste better.

Half the battle with a vegetarian bodybuilding diet is not only learning what to eat but also how to prepare it so that it tastes good.

There are thousands of tasty vegetarian recipes on Pinterest, for instance.

You can also try to replace tempeh with black beans or quinoa.

One cup of black beans has 15g of protein, 41g of carbohydrates, 1g of fat, and 227 calories.

One cup of quinoa has 8g of protein, 39g of carbohydrates, 4g of fat, and 222 calories.

Finally, you may want to try a vegan protein powder that has more than one kind of plant protein so you are sufficiently covering all your amino acids and getting more nutritional variety.

I read in your meal plan that you are already drinking two protein shakes a day; however, I’ve noticed that many vegetarian bodybuilders and bikini competitors dial it up to three to four shakes a day. Especially for bikini competition prep, I see more protein powder being introduced to help lean out.

Q: Does your meal plan look the exact same every day, or if there’s variation, what does it look like?

Tiffany:

Thank you so much for the feedback. A concern with the addition of black beans is the increase in carbs. Does high carb intake seem to be a problem with other bikini competitors?

I’m having the problem of keeping carbs lower while having adequate protein intake.

Right now, there is no variation and the plan is to continue this meal plan at least six weeks before any changes are made.

Chris:

Tiffany,

You bring up another common concern with a vegetarian bodybuilding diet regarding carbs.

The thing is, carbs from plants aren’t quite the same as carbs from say, potato chips, bread, cereal, etc.

What I mean by that is those carbs function differently within the body, and you’re not as likely to store fat from plant-based carbs because they aren’t calorie-dense.

Even though a plant-based diet is optimal, a variety of diets can help us lose fat. What matters most is consistently eating fewer calories.

Competition prep is clearly more complex than that, but you get my main point. What I would suggest is to give yourself a little more freedom with carbs derived from plants and carefully monitor your calories and results.

For more ideas relate to bikini competition prep, watch these 2 videos below – Bikini Contest Prep What To Know

Bikini Competitiors MEAL PREP- How I meal prep! Bikini Prep Diaries

 

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 – Bikini Competition Prep Routine

 

How to Treat the Underlying Causes of Snoring and Sleep Apnea?

 

Click on Here to Find Out How You Can Get Rid of Snoring and Sleep Apnea

Treat the Underlying Causes of Snoring and Sleep Apnea - The Real Cause and Cure of Sleep Apnea

If you suffer from sleep apnea, you’ve probably heard or read that weight loss is one of the best remedies.

However, until now, researchers could never explain why, which led us to question how credible their words were.

Now finally a new study published in the American Journal of Respiratory and Critical Care Medicine reveals the real reason weight loss helps with sleep apnea.

It also highlights how you can replicate those results without even losing weight.

Common sense suggests that weight loss leads to a reduction in fat inside the upper airway and that this is the reason why sleep apnea sufferers who lose weight suddenly start breathing more easily while they are asleep.

But while this is certainly true, this new study shows that it is not the chief reason for the improvement in night time breathing.

They asked 67 obese people with suspected sleep apnea to undergo a sleep study and upper airway and abdominal MRI scans before and after a weight loss program so they could compare their sleep with their upper airway and abdominal tissue.

Some participants underwent weight loss surgery while others were placed on strict diet and exercise programs. On average, they lost 10 percent of their body weight.

Predictably, the sleep studies revealed that the subject’s night time breathing improved. Their apnea-hypopnea index scores, which measures how many times breathing stops in an hour during one sleep session improved by an average of 30.7 percent.

Their scans revealed that a large reduction in the pterygoid explained some of this breathing improvement as a result of the weight loss. The pterygoid is a jaw muscle that controls chewing.

But the star contributor to the improved breathing was something unexpected: a reduction in tongue fat.

30 percent of the improvement in their subject’s breathing was caused by a reduction in tongue fat.

Treat the Underlying Causes of Snoring and Sleep Apnea -Interestingly, our stop snoring and sleep apnea exercises tackle exactly these two main causes of snoring and sleep apnea – the jaw and tongue. But our exercises work without any weight loss and only take 3 minutes a day. Learn the exercises here…

Treat the Underlying Causes of Snoring and Sleep Apnea - New Sleep Apnea Risk Factor Is Probably a Condition You Haven’t Heard Of

Smoking, obesity, being male, being older, and/or having upper airway abnormalities all put you in a much higher risk category for sleep apnea; but this is no secret – scientists have known this for quite some time.

But new research, recently published in the journal Frontiers Medicine has added a new cause to the list, and it’s definitely not one that would ever come to mind when thinking about sleep apnea.

Fortunately, you can eliminate this cause, killing two birds with one stone.

Ankylosing spondylitis can now be added to the list (try saying that quickly).

This type of arthritis in the joints causes your spine to become inflamed.

There are huge differences between ankylosing spondylitis and sleep apnea, but researchers continue to dig deeper, as previous studies found a relationship between autoimmune diseases that involve a harmful overreaction of the immune system (like rheumatoid arthritis) and sleep apnea. Spondylitis is another such autoimmune condition.

The research team collected information from about 2,210 people that had been newly diagnosed with ankylosing spondylitis from the Longitudinal Health Insurance Research Datasets and compared them to 8,840 healthy people.

They then looked for people who had been newly diagnosed with sleep apnea and then compared the spondylitis and sleep apnea records with each other.

People with newly diagnosed spondylitis were 2.8 times more likely to also be diagnosed with new sleep apnea than the healthy controls were.

During the first 24 months after the initial spondylitis diagnosis the risk was 7.9 times as high; it then dropped to 1.8 times after 24 months.

Men with spondylitis were 4.5 times more likely to develop sleep apnea compared to women, who were 2.7 times more likely to develop it.

The risk was the highest in the 48-59 year old age group and for people with asthma, esophageal disease and hepatitis B.

Ankylosing spondylitis, like other autoimmune conditions, is a risk factor for sleep apnea, so you must keep this in mind if you are ever diagnosed with it.

Treat the Underlying Causes of Snoring and Sleep Apnea -The good news is you can cure your sleep apnea with these simple exercises that take just 3 minutes a day…

AND if you want to eliminate your arthritis, this how it’s done in just 21 days…

Treat the Underlying Causes of Snoring and Sleep Apnea - Treat Your Sleep Apnea to Save Money

Previous studies have connected sleep apnea with everything from heart attacks, strokes, diabetes, dementia, glaucoma, and a variety of other serious illnesses.

It has also been found to be responsible for many accidents, including on the road.

But what has saving money got to do with all this?

A new study by an American research, published in the Journal of Clinical Sleep Medicine, actually reveals how treating sleep apnea can save you money.

Researchers collected records of 1,098 patients who had been diagnosed with moderate to severe sleep apnea and who had also used positive airway pressure (PAP) treatments to alleviate their condition.

When investigating these participant’s adherence to the treatment, they found that 60 percent of them used it for at least 70 percent of the nights for more than four hours. On average, they used it for 5.3 hours.

They counted their participant’s number of overall acute care visits, emergency department visits, inpatient visits and stays, and the associated costs. Scheduled medical procedures like chemotherapy and other expected surgeries were excluded.

The strongest association was between PAP use and inpatient visits. For every one hour per night increase in PAP use, the participants experienced an eight percent decrease in inpatient visits.

For every one hour participants used PAP per night, they reduced their overall acute care visits by four percent. Those who used it for four hours a night cut inpatient visits by 38 percent and acute care visits by 26.

Moral of the story?

Those that adhered to the treatment were likely to have fewer (if any) medical visits, be it emergency or non-emergency ones, thus they had less to pay and ultimately reduced their healthcare costs.

For more ideas to treat the underlying causes of snoring and sleep apnea, watch this video - A Simple Fix For Snoring And Sleep Apnea

 

Treat the Underlying Causes of Snoring and Sleep Apnea - But there is an even more powerful way to naturally cure your sleep apnea. Discover how these simple exercises can alleviate sleep apnea symptoms and even cure it as quickly as today…

 

This post is from The Insomnia and Stop Snoring Program offers a revolutionary new approach to help people stop snoring. Snoring is not only disruptive to our partners, but it poses health risks as well, especially for those folks who suffer from sleep apnea.

 

Christian Goodman, the creator of the program, has discovered that a selection of specific exercises can actually correct the issues that lead to excessive snoring, and help snorers and their bed mates get a better night’s sleep.

 

The program will allow you to shake your pesky and unhealthy snoring habit using only easy to perform natural exercises. No drugs, surgery, funky contraptions to sleep with, hypnosis or any other invasive techniques. If you can spend 7 minutes per day performing these exercises you can say goodbye to snoring for good.

 

To find out more about this program, click on How to Treat the Underlying Causes of Snoring and Sleep Apnea?

 

What is the Best Way to Reverse My Crippling Arthritis in Just 21 Days?

 

Click on Here to Discover How You Can Completely Heal Any Type of Arthritis In 21 Days or Less

Reverse My Crippling Arthritis in Just 21 Days - This Common Mineral Causes and Worsens Arthritis

It is true that minerals are essential for maintaining good health in the body, but not all minerals are created equal. A recent Korean study published in Cell has identified one mineral that causes arthritis.

Researchers from Gwangju Institute of Science and Technology in South Korea are warning people that suffer from arthritis that they need to limit their consumption of this one mineral.

Zinc is necessary for the activity of different enzymes in the body from wound healing to fetus development during pregnancy. But despite its benefits, it has a dark side – it could play a major role in triggering arthritis!

Researchers in South Korea studied the interaction between zinc and a protein called ZIP8, which is a transport protein that transfers zinc into the cartilage cells. Inside these cells, zinc activates another protein, resulting in the production of damaging enzymes that degrade cartilage tissue. When the cartilage is destroyed, it results in swollen and painful joints.

The traditional medical system has no cure for arthritis. People who suffer from osteoarthritis depend on anti-inflammatory painkillers and steroids to get relief from the pain. These medications take a toll on the overall health.

But this new finding sheds light on the involvement of zinc in the development of osteoarthritis in mice.

Does that mean that you should restrict your zinc intake? No! Zinc is an essential nutrient. If you have arthritis or at risk of it, avoid the supplements and reply on a diet full of colorful fruit and vegetable to provide you with the necessary minerals.

Avoiding zinc completely is not going to cure arthritis. Here are the 3 simple steps I took to reverse my crippling arthritis in just 21 days…

Reverse My Crippling Arthritis in Just 21 Days - Common Food Item Fights Arthritis Pain Better Than Ibuprofen

An interesting new study, published in the Journal of Clinical and Diagnostic Research, shows that one unpretentious and cheap herb relieves pain better than common NSAID ibuprofen.

What’s more, you can get this dirt-cheap herb in most supermarkets and all health food stores, either fresh or as a supplement extract.

Better yet, it provides many more health benefits without side effects.

Researchers asked 38 college-age women with painful menstruation to take either 400 mg of cinnamon powder, 400 mg of ibuprofen, or a starch powder as a fake treatment.

No one involved in the study knew which substance each participant received.

Researchers monitored the women’s pain severity and duration throughout the day to see which substance worked best.

The cinnamon group experienced less pain than the ibuprofen and fake treatment groups for the first few hours, up to four hours, when there was no longer a difference between them and the ibuprofen group.

Needless to say, the suffering of the fake treatment group continued unabated.

Because 400 mg of cinnamon is very little and it causes no side effects, you can keep on taking it several times a day, whereas there’s a limit to how much ibuprofen you can safely consume.

So, what on earth does painful menstruation have to do with arthritis?

At this stage, researchers have never directly studied whether cinnamon can relieve arthritis pain, but any women with severe menstruation pain can testify that, while shorter in duration than arthritis pain, it is so acute that walking and even sitting upright become a miserable challenge.

In addition to the pain severity, there is another reason why cinnamon might be beneficial to arthritis sufferers.

It is an exceptionally good anti-inflammatory substance.

In a recent review of the scientific literature in the journal Evidence-Based Complementary and Alternative Medicine, the researchers found several studies that backed the anti-inflammatory properties of both cinnamon powder and cinnamon oil.

Several of the flavonoids it contains have been found to be anti-inflammatory in nature, including gossypin, gnaphalin, hesperidin, hibifolin, hypolaetin, oroxandin, and quercetin.

Because cinnamon contains all of these chemicals, it is uniquely well placed among the herbs to fulfill this function.

Reverse My Crippling Arthritis in Just 21 Days - Although cinnamon helps with pain and inflammation, it’s not enough to reverse your arthritis. For that you need to follow the 3 steps, found here, that have already helped thousands of readers…

Reverse My Crippling Arthritis in Just 21 Days - How Pain Killers Harm Arthritis Patients (And What to Do Instead)

If you have pain, why not grab an occasional painkiller?

No, stop, think!

Because a new study reveals how painkillers can be extremely harmful for people suffering arthritis. It’s not just because of the side effects.

In 2015, researchers published a survey of existing back pain studies in Revista de Saúde Pública, a journal of the University of São Paulo, finding that around 20% of people over the age of 39 complain of lower back pain—worldwide.

Very few of these cases involve arthritis, but when it does, it is a condition called axial spondyloarthritis.

Axial spondyloarthritis is a relatively serious problem, as it increases your chance of a spinal fracture late in life—and because it can cause irreversible bone damage and osteoporosis. Thus, it is important that it is diagnosed and treated as early as possible.

It is possible to see this condition on an MRI scan. The most visible sign is swelling of your spine or sacroiliac joints.

But it is the nonsteroidal anti-inflammatory drugs (NSAIDs) that people usually take for normal lower back pain to reduce inflammation and swelling.

Consequently, researchers at the University of Aberdeen wondered whether this widespread NSAID use could hide axial spondyloarthritis from doctors and prevent early diagnosis.

Furthermore, they discovered that many people live with axial spondyloarthritis for 11 years before it is diagnosed.

So, if you’re suffering frequent back pain, you may want to ditch the painkillers for a while and instead insist on an MRI to check if the pain is masking more serious problems.

Watch this video - How To Reverse Arthritis Pain Naturally! (RA Tip Of The Day)

Reverse My Crippling Arthritis in Just 21 Days - The good news is that you can reverse all types of arthritis using the 3 simple steps found here…

 

This post is from the Arthritis Strategy Program. It was created by Shelly Manning, a former arthritis sufferer and a health consultant.

 

A Brief Background on the Author

 

Like you, Shelly Manning also suffered from arthritis, particularly osteoarthritis. This was due to her weight and desk job. Her condition eventually took a toll on her relationship with her (former) husband.

 

It was when she went to Hong Kong that she met Janerdquo, an old woman who owned the restaurant where she ate. Janerdquo supposedly offered her a bowl of a weird-smelling soup, which helped ease her joint pain. She ate there each day for 10 days until she was completely healed from arthritis.

 

Shelly Manning decided to research this natural remedy and to create a step-by-step treatment plan to others who are suffering from different types of arthritis, such as gout, rheumatoid arthritis, osteoarthritis, fibromyalgia, and psoriatic arthritis.

 

That’s why she created “The Arthritis Step By Step Strategy.” According to her claims, this unique strategy will get rid of joint pain and stiffness, repair your damaged joints, and treat the underlying cause of your arthritis.

 

Shelly teamed up with Christian Goodman, the owner of Blue Heron Health News, a publishing company that aims to help people to take responsibility for their own health by using natural health alternatives for preventing arthritis in fingers and knees naturally.

 

To find out more about this program, go to Completely Reverse My Crippling Arthritis in Just 21 Days

 

Why You Should Add Deadlift for Your Bodybuilding Routine?

 

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

WHY YOU SHOULD DEADLIFT, AND HOW TO GET STARTED

Why aren’t more of us doing deadlifts?

Lack of understanding about the exercise and its benefits.

I have a confession to make, I never used do deadlifts. This exercise seemed unnecessary for my goals because I primarily just wanted to look good naked (at that particular time in my life). I also wanted to be strong as hell too, but I just assumed deadlifts were more for professional bodybuilders and powerlifters.

The reality is that deadlifts can benefit anyone who wants a stronger, sexier body. And ladies, they work your butt quite nicely by the way.

Why deadlift, what’s the point?

The deadlift is the most important compound exercise next to the squat because it activates virtually every muscle in your body with the heaviest weights possible. Secondly, they will teach you to pick things up off the ground with a straight back; this will prevent injuries like hernias.

Why are deadlifts a legendary exercise for bodybuilders?

Lengendary? Yes, this is because the pulling movement is one of the most effective movements for overall lower-back and leg strength. Deadlifts hit your quads, hamstrings, glutes, and entire core. Between doing these and squats I literally don’t find it necessary to do any extra ab-work.

How to Deadlift Properly

Deadlifting is picking a weighted barbell up off from the ground to a resting position around hip level. This exercise can be intimidating and awkward at first, but if you start with the fundamentals you can rock this exercise in no time:

• Stand behind a barbell that is placed on the floor in front of you. Your stance is about shoulder width apart with your feet pointed ahead.

• You should now lower your butt until your quads are roughly parallel to the floor. The bar should be just ahead of your shins.

• Place your hands about shoulder width apart, maybe slightly outside your legs, the right overhand and the left underhand (or the other way around if it feels better).

• With a slight arch in your back push with your legs so that the bar clears your knees and comes to rest at your upper thigh.

• Lift the bar by pushing your legs through the floor, while maintaining your chin up (face directly in the mirror) and chest up. Do not, sway your back or lift the bar off the floor by locking out your legs so your back is bent over the bar. Maintain the erect position, chin up and chest up pulling all the way up till you are at arms’ length the bar is stopped at thigh level. And most importantly do not “Shrug” or lean backward.

• Lower the bar by pushing your hips back first, and then bend your knees once the bar reaches knee level.

Tips to Avoid Injury

• Start with super-lightweight to develop proper form.

• Avoid any kind of jerking movements, this should be smooth from top to bottom.

• Your arms should be hanging straight down to your sides the entire time. You could tear a bicep if you pull the weight with your arms.

• Do not let your knees bow in and out.

• Push your feet through the floor and keep the weight as close to your center of gravity as possible.

• Concentrate on keeping a nice arch in the back with your chest up and chin up, and eyes looking straight ahead. Never round your back at any time.

For more ideas on why should add deadlift for your bodybuilding routine, watch this video - How to Perform the Deadlift for Growth (5 Mistakes You’re Probably Making)

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 – Add Deadlift for Your Bodybuilding Routine

 

Go for Vegan Lifestyle - ERIKA PROMOTES VEGANISM WITH LOVE

 

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

“I advocated for animal rights online with graphic images and angry rants. Then I realized focusing on the brutal heartbreaking side was hurting my soul and making me hateful.”

Name: Erika Ressa
Occupation: Bartender
Location: Orlando, FL
Age: 33
Height: 5’10”
Weight: 135-145 lb.
Type of Training: Bodybuilding

Q: What were the steps you took to transition to plant-based nutrition?

As a young teen, I realized animals were being decapitated for food, and I wasn’t comfortable with that knowledge.

I first stopped eating cows and pigs and then stopped eating chickens and turkeys. (I never cared for seafood of any sort.)

As a teenage vegetarian, I was left to prepare my own meals and basically ate pastas and anything I could cook in the toaster!

It wasn’t until more than a decade later that I acknowledged the dairy industry’s cruel treatment of animals and became vegan.

“I knew in my heart that being vegan was the only way for me to live in true harmony with my convictions and love for animals.”

As a vegan, I started cooking more from scratch and stopped relying on ready-to-eat meals and fast food. I expanded my palate and started trying new foods and cooking methods. As I continue to learn and experience different foods, my diet is constantly evolving.

Q: Tell us the story of how you got into yoga, what your practice looks like, and how it has changed your life.

Before I had a gym membership, I trained at home and acquired some fitness DVDs, including yoga DVDs. I really enjoyed being able to spend time stretching my body while relaxing my mind.

I was impressed with the strength and flexibility of yogis I saw online, so I started practicing more and attended some local yoga classes.

Currently, I attend yoga classes at my gym several times a week, and I can often be found on the gym mats practicing my handstands and forearm stands. Whether I’m warming up at the gym with sun salutations or doing headstands at the beach with friends, yoga has become a part of my life.

“I think yoga plays a role in keeping me injury-free despite heavy training, and I know it has helped with my flexibility. I highly recommend yoga to everyone for both mental and physical wellbeing.”

Q: What does your training look like these days?

Most of my training days involve lifting heavy and compound exercises. I’m a big fan of calisthenics and plyometrics, so I try to incorporate them into my training and therefore don’t do any cardio on equipment.

I get my cardio in by cycling outdoors. I love riding in the warm Florida sunshine and enjoying nature. I’m often lucky and see deer, raccoons, sandhill cranes, and even alligators!

Q: Favorite three exercises and why?

The classics! Squats, deadlifts, and hip thrusts!

Sorry, not bench press!

I’m a bikini competitor, so hip thrusts are one of my main exercises. Glutes and legs are a big component of bikini bodybuilding and much of my training. Also, I like lifting heavy, and these exercises allow me to go hard and set new goals for myself.

Q: Walk us through a day of eating; how do you think about it, and what do you eat?

I eat a LOT!

I like to think of food as fuel for the body, not just pleasure for the palate. I still like my food to taste good, but I want it to help me, not harm me. I’m honestly not the healthiest eater, but I burn major calories at the gym so I can get away with it.

“Unless I’m preparing to compete, I don’t track my macros or overthink what I’m eating. I do indulge in sweets and junk food but in moderation.”

To help with building muscle, I always have a protein shake post workout, preferably blended with bananas and soy milk. I don’t normally eat breakfast, but I also don’t wake up before noon (bartender life).

Before I train, I’ll eat a light meal, such as a hummus/veggie sandwich or some fruit and granola. After the gym, I eat a large meal with an emphasis on protein — perhaps some seitan or mock meat with green veggies or pasta.

“I always like to eat before bed; going to bed hungry makes me sad and gives me weird dreams about eating entire cakes!”

Q: Tell me a story of the mentor who played a key role in building confidence in yourself.

My mom has always been my mentor and number one fan. Throughout my life, both of my parents have encouraged and supported me and motivated me to follow my dreams.

When I told them I wanted to be a vegan bodybuilder, they were surprised, but they supported me and came to my first competition to cheer me on. My parents believed in me, and that made me grow up to believe in myself. I’m blessed to have loving and supportive parents, and I’m eternally thankful.

Q: What would your friends/colleagues say you’re really good at?

Getting things done.

“Once my mind is set on something, I do it. Some might think it’s compulsive or obsessive, but I believe in perseverance.”

Example: I had been considering renting advertising space on a digital billboard to promote veganism. One day, I decided to just go for it. I made some phone calls, started an online fundraiser, and had a billboard ad up by that evening!

With generous donations, I was able to rent ad space for an entire year. If you’ve been considering something for a while, just go for it, you might surprise yourself.

Q: Fun fact most people don’t know about you?

I like to garden and grow plants I can eat. Someday, I’d like to have a large garden and grow many fruits, vegetables, and herbs. Also, this is kind of a secret hobby … I collect my cat’s whiskers. I started years ago, and I have at least 100. I’m really good at finding them! I just can’t bring myself to throw away a kitty memento, so now I’m stuck collecting them forever!!

Q: What three pearls of wisdom would you tell your 13-year-old self?

GO VEGAN NOW!!! Seriously. I wish I would have gone vegan earlier, it’s one of my few regrets.

What other people think of you doesn’t matter, only what you think of yourself defines you.

Being fit and healthy is more satisfying than being skinny.

There’s nothing wrong with being skinny, but I’d say this to myself because I used to have an unhealthy obsession with being thin. Even at my skinniest, I never liked my body, but fitness finally helped me to love myself.

Q: What have you changed your mind about in past 10 years?

I used to be an angry vegetarian and then an angry vegan.

I was outraged at the atrocities on animals, angry at people’s lack of concern, angry at their disconnect, angry at injustice, and angry at the world! I advocated for animal rights online with graphic images and angry rants.

Then I realized focusing on the brutal heartbreaking side was hurting my soul and making me hateful. I started concentrating on the good in the world and trying to portray veganism in a positive light.

“I believe I’m able to appeal to more people interested in veganism this way, and I am happier in general.”

Q: How do you wind down and relax at night?

I enjoy reading in bed at night, and I always sleep better if my cats are nearby. Just something about having a kitty close by puts me at ease. If I do have trouble falling asleep, I practice relaxation techniques I learned from yoga, specifically progressive muscle relaxation.

For ideas about go for vegan lifestyle, watch this video - BEGINNER'S GUIDE TO VEGANISM » how to go vegan

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 – Go for Vegan Lifestyle