How to Gain Muscle and Get Abs from a Plant-Based Diet?

 

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

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FITNESS MODEL GAINS MUSCLE AND GETS ABS

Chris Ballester is an Aussie vegetarian bodybuilder who gets it.

And by that I mean he looks muscular, and more importantly, he looks vibrantly healthy.

My shape has improved drastically since becoming vegetarian. So for me I can honestly say the advantages have been putting on lean muscle mass and having a lot less fat around the midsection.

Being vegetarian is the way of the future for many reasons. It might take awhile, but I think we will see many more vegetarian athletes in the years to come.

Name: Chris Ballester
City/State/Country: Gold Coast, Queensland, Australia
Age: 28
Height: 5’7″ (175cm)
Type of competing: Fitness model
Weight/Competition Weight*: 163lbs (74kg)

*I have only recently started competing. I did not diet for my first comp as it was a spur of the moment decision to enter. As such I pretty much maintain this weight/shape year round at this stage.

When and why did you become a vegetarian bodybuilder?

In 2010 I started to transition to vegetarian, by slowly cutting out meat and then fish from my diet. Growing up as a heavy meat-eater I found this approach worked for me. I eventually became a vegetarian on 2 January 2013 and haven’t looked back.

I became vegetarian because I’ve always loved animals and I don’t want to hurt/kill them. I was brought up eating animals like most people, so I thought it was normal when I was younger. However, you get to a point in life where you have to make your own path, and decide for yourself what you believe is right.

I think that goes for anything in life. I could never hurt an animal so I definitely couldn’t eat them. That’s my way of thinking now… I can’t just ignore/pretend that I don’t know about the suffering. I had to take responsibility for my own actions and align my behavior to my ethics.

When and why did you start to compete?

I have only just recently started competing as a friend of mine was competing so I thought I would give it a go. However I plan on competing more in future. I love being able to promote a vegetarian diet through my example rather than preaching to people etc.

Advantages of being a vegetarian?

My shape has improved drastically since becoming vegetarian. So for me I can honestly say the advantages have been putting on lean muscle mass and having a lot less fat around the midsection. I never had a six pack when I ate meat and I’ve been training for many years. Everyone knows you can’t get a six pack without a good diet!

I think being vegetarian has also given me a drive to try to succeed as I feel in a way I’m viewed as the underdog and I have something to prove.

People are usually surprised when I tell them I’m vegetarian. People I meet including friends and family are always quite interested and supportive, which is great.

Describe your diet while preparing for a competition:

I tend to stick to the same diet pretty much all year round at the moment. I don’t really bulk or cut as such I prefer to stay in a maintainable condition. I like maintain my shape and be healthy and not go to extremes.

I do make adjustments as I learn more etc. However I would generally lower my carb intake if I felt I needed to improve my shape for a comp or photos etc.

Favorite food in your prep diet:

I really enjoy quorn products for dinners and cashews for snacks. I also don’t mind the odd protein bar to help with my sweet tooth and bananas after I train. This is same off season.

Describe your diet off season:

Generally, I eat a high protein diet like a typical gym goer, however I try to limit most of my carb intake to breakfast and after I train, so I can stay fairly lean all year round.

Supplements?

I take protein powder (whey and rice protein), BCAAs and Glutamine for breakfast, before I train and also after I train. These are my top 3 supplements I would recommend for anyone to consider including vegetarians/non-vegetarians. I find these help me to recover so I can train most days.

Describe your training for a competition (favorite exercises, weekly training schedule, etc):

• Monday – Basketball (social competition) for cardio
• Tuesday – Chest/abs
• Wednesday – Legs
• Thursday – Rest day or light cardio
• Friday – High intensity interval training/weights (30 minute session)
• Saturday – Back/abs
• Sunday – Shoulder/arms

My sessions are usually around 45 minutes to an hour maximum. My favorite exercises at the moment are hanging leg raises (abs) and dumbbell bench (chest).

Describe your training off season (favorite exercises, weekly training schedule, etc):

I do change things up from time to time, but generally I am fairly consistent with my training all year round.

Thoughts on the future of vegetarian bodybuilding?

I honestly think that it will only get more popular as time goes on. Being vegetarian is the way of the future for many reasons. It might take awhile, but I think we will see many more vegetarian athletes in the years to come.

Any advice or tips for those thinking about becoming a vegetarian bodybuilder?

You should definitely do it. You will feel great, both physically and mentally. I’m now in the best physical condition of my life, by far! There are also so many options to choose from with regard to protein etc and types of food that you won’t miss out on anything. My other advice would be let your body/actions do the talking.

Feel free to follow me on my facebook page: facebook.com/chris.ballesterc

For more ideas on how to gain muscle and get abs from a plant-based diet, watch this video - What I Eat In a Day - Plant based (How to get Abs and Lean)

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – How to Gain Muscle and Get Abs from a Plant-Based Diet?

3 RECIPES WITH TURMERIC FOR VEGAN BODYBUILDING DIET

 

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

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Turmeric is symbolic to the quality of health that vegetarian bodybuilders enjoy.

If you start incorporating just one new spice into your diet this year, make it turmeric.

To get you started, I’m giving you three delicious recipes with turmeric.

Medical researchers, nutritionists, and dietitians have been praising this powerful yellow spice for its anti-inflammatory, antioxidant, and cancer prevention properties.

Since turmeric also aids weight loss, this spice holds a lot of potential for bodybuilders and athletes who need to get in shape for competition season.

If you’re just learning about the health benefits of turmeric, it’s easy to write it off as a simple curry spice in Indian cuisine. But curry is just the beginning!

There are hundreds of other nutritious and delicious uses for turmeric in healthy recipes and everyday convenience foods. And since turmeric is vegetarian-friendly, it’s a great spice for meatless dishes that already give your body the nutrients it needs to perform its best.

What Turmeric Does for Food

• Adds a natural earthy taste
• Balances and tempers stronger flavors in spicy food
• Enhances bland foods with bold, full-bodied flavor
• Brightens up neutral-colored ingredients to inspire festive dishes

Simple Foods That Go Well with Turmeric

• Pasta and rice
• Soups and stews
• Leafy green sautés
• Open-faced cheese sandwiches before broiling
• Blended fruit smoothies

Breakfast Recipe: Omelet with Turmeric, Tomato, and Onion

Ingredients:

• 4 large eggs or egg substitute
• 3/8 tsp salt
• 1 tbsp olive oil
• ¼ tsp brown mustard seeds
• ¼ tsp turmeric
• 2 chopped green onions
• ¼ cup diced tomato
• Dash of black pepper

Preparation:

1. Whisk eggs and salt together.
2. Heat oil in a large skillet over medium-high heat. Add mustard seeds and turmeric. Cook 30 seconds or until seeds pop, stirring frequently. Add onions and cook 30 seconds or until soft, stirring frequently. Add tomato and cook 1 minute or until very soft, stirring frequently.
3. Pour egg mixture into pan and spread evenly. Cook until edges begin to set (about 2 minutes). Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on the opposite edge. Continue cooking until center is just set (about 2 minutes). Loosen omelet with a spatula and fold in half. Carefully slide omelet onto a platter and cut in half and sprinkle with black pepper.
4. Yields 2 servings. Enjoy!

Lunch Recipe: Barley Salad with Turmeric, Almonds, and Apricots

Ingredients:

• 1 ¼ cup pearl barley
• 3 ¼ cups water
• 2 ¼ tsp canola oil
• ¾ thinly sliced red onion
• ½ cup sliced dried apricots
• ¾ cup sliced almonds
• 2 tbsp chopped fresh parsley
• 2/3 cup plain low-fat yogurt
• 2 tbsp locally-sourced honey
• ½ lemon, juiced
• ¼ teaspoon ground cinnamon
• ¼ teaspoon salt
• Pinch of ground nutmeg

Preparation:

1. Rinse barley in a fine sieve. Bring water to a boil in a heavy saucepan. Stir in barley, and return to a boil. Cover and reduce heat. Simmer until water is absorbed, about 45 minutes. Cool to room temperature.
2. Pour oil into a small skillet and place over medium heat. Add onion and saute until golden brown.
3. In a serving dish, combine barley, onion, apricots, almonds, and parsley. Toss everything together.
4. In a small bowl, mix together yogurt, honey, lemon juice, cinnamon, turmeric, salt, and nutmeg. Pour over the barley mixture and toss well to combine. Serve at room temperature.
5. Yields 6 servings. Enjoy!

Dinner Recipe: Roasted Cauliflower with Turmeric and Cumin

Ingredients:

• 1 cup sunflower oil
• 1 tbsp ground cumin
• 2 tsp turmeric
• 2 tsp crushed red pepper
• ½ tsp sea salt
• 4 heads cauliflower–halved, cored and cut into 1-inch florets
• 1/4 cup pine nuts
• 2 tbsp chopped cilantro
• 1 tbsp chopped mint

Preparation:

1. Preheat the oven to 425°. In a small bowl, combine the oil, cumin, turmeric, crushed red pepper, and salt.
2. On 2 large rimmed baking sheets, drizzle the cauliflower with the spiced oil and toss well to coat. Lightly season with salt, if desired. Spread the cauliflower in an even layer and bake for about 1 hour, until browned and tender; switch the baking sheets halfway through cooking.
3. Meanwhile, in a pie plate, bake the pine nuts for about 1 minute, until toasted. Let cool.
4. Transfer the cauliflower to a large serving bowl. Sprinkle with the pine nuts, cilantro and mint and serve.
5. Yields 8 servings. Enjoy!

Summary

You can easily make these recipes for a vegan bodybuilding diet as well (use coconut yogurt, 86 the honey, etc.)

Unlike some holistic herbs and spices, turmeric is affordable and easy to find in local grocery stores. The average 7-ounce package or bottle of turmeric powder costs $7 or less, and a bottle of 90 turmeric (curcumin)capsules costs about $7 as well – depending on where you shop.

Always choose non-irridated, organic turmeric because some brands are so chemically-produced that all the healing nutrients get left behind in the processing.

Spices like turmeric don’t spoil, but they do lose their strength over time. This means that you have about a year to reap the full health benefits of your turmeric before it begins losing its potency. Turmeric should be stored in a glass or metal container at a temperature below 70-degrees Fahrenheit.

Is turmeric for vegan bodybuilding diet good? Watch this video - Health Benefits of Turmeric | Dr. Josh Axe

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 – Turmeric for Vegan Bodybuilding Diet

Are Eggs Good for Building Muscle?

 

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

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ARE EGGS HEALTHY, AND THE TRUTH ABOUT EGG YOLKS

Are eggs healthy? Absolutely.

Do vegans eat eggs? No, but most vegetarians do.

This article talks about the nutrition of eggs, and discusses the broader topic of ethics.

Eggs do contain a large variety of nutrients, as well as dietary cholesterol. While the latter does not appear to cause nor promote cardiovascular diseases in healthy persons, diabetics may need to exert some caution if eggs are not consumed alongside a weight loss program. – Examine.com

The article of the quote above goes on to say that there isn’t an increased risk (of stroke and coronary artery disease) in persons consuming one-six eggs a week or “greater than six eggs a week” relative to no egg consumption overall.

That means I can potentially eat 16 eggs a day without any risk of my heart exploding. It also means what I’ve been reading in vegan, fitness, and mainstream magazines is either intentional misinformation or unintentional ignorance.

Can we compassionately eat eggs?

Yes, I think it’s possible. Some vegans will argue that all egg production is inhumane, that even if the egg carton states they are “free range” or “cage free” somewhere down the line the hens are still being mistreated. This can be true in some cases, but not all. This is more misguided information being unfairly widespread. In reality, we can get eggs from local farmer’s markets that are compassionately raised/produced.

Recently, it has been well-documented that plants themselves have a form consciousness, so we don’t truly know if they experience any physical pain just because they don’t have a central nervous system.

Well, actually, some experts say they do:

A number of studies have shown that plants feel pain, and vegetables are picked and often eaten while still alive. – Phil Cohen, Sydney, Australia

This is the pattern of science since its birth. The moment we think we “know” something, we discover something else that disproves the previous “truth” and completely changes our perception about the world we live in.

Producing food inhumanely (plants, animals, or abuse of human labor) is never a good thing. Humans must consume life in some form for nutrition. However, we can all agree that unnecessary suffering doesn’t have to be a part of the equation.

Are egg whites healthy?

Yes, they are, but you should think twice about ordering that egg white omelet.

By tossing the yolk, you’re essentially throwing out the most nutrient dense part of the egg. Yolks are rich with B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients.

There’s no question that vegetarian bodybuilding is easier with eggs integrated into the meal plan.

In fact, they are one of 7 “fatty” foods for a flat stomach.

Eggs are one of the few foods that I would classify as “superfoods.” They are among the most nutritious things we can eat without question, containing virtually every nutrient we need. Omega-3 enriched eggs are even healthier.

Little-Known Fact: There is not much protein in the actual yolk (relative to the whites); however, the protein in the yolk has a high concentration of the amino acid Leucine.

For those who want an alternative, you can consider this egg substitute below.

VEGAN EGG SUBSTITUTE THAT’S MADE OUT OF PLANTS

Vegan egg substitute made out of peas, sorghum, and nine other plants.

Us vegetarian bodybuilders need our protein and I think you would be happy to know that Hampton Creek Foods has produced something revolutionary!

This High-Tech startup is shaking up the $9 Billion Dollar Chicken Industry, by demonstrating that we can create something more effective with a compassionate vision (eating less animals). It has been said these plant-based eggs are healthier, stay fresher longer, and cost approximately 19 percent less than real eggs.

From what I can tell, the bottom line is that they are using science and culinary expertise to replicate egg products at a fraction of the cost. The good news is that have already made their way to the shelves of stores like Whole Foods.

How do they taste?

In blind taste tests, Bill Gates, Tony Blair, Fast CoExist’s Ariel Schwartz, and Huffington Post’s Nile Cappello couldn’t tell the difference between products baked with Beyond Eggs and those that weren’t.

Watch this video to find out are eggs good for building muscle -5 Reasons Eggs Are The Best Muscle Building Food (10+ Scientific Studies)

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 – Are Eggs Good for Building Muscle?

How to Get Enough Vegan Protein to Build Lean Muscle?

 

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

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WHY MOST NEW VEGETARIANS GO BACK TO MEAT

The truth is, for as harmful as meat consumption can be (especially red meat), it’s still the most convenient source of protein available to bodybuilders.

This is one of the primary reasons new vegetarians eat meat again. Most of us are insanely busy already, and if you add on top of that our training needs (grocery shopping, meal prep, gym time), convenience matters.

Can you build muscle without meat? Absolutely!

There are many misconceptions about this path of nutrition, so I wanted to get into some of the nuances behind why people decide to try a plant-based diet, and then go back to eating meat again. It should prove useful to those who are new vegetarians or thinking about trying it.

The HRC formed a coalition a few years ago to study why people go vegetarian or vegan.

According to HRC:

A small proportion of U.S. adults (1-3%) are “actual” vegetarians or vegans, although about twice that number describe themselves as vegetarian when asked. Research on the motivations for both actual and self-described vegetarians (and vegans) finds that members of these groups select their diets based on multiple factors.

Usually including one primary motivator and one or more secondary motivators.

The most frequently cited factors are related to ethics and health. Vegans are more often motivated by ethics than any other reason. The most significant barriers to vegetarianism and veganism are concerns about preferred taste, nutritional deficiencies, and convenience.

Why do vegetarian bodybuilders choose a plant-based path?

Health, of course, is a major diet motivator. Research published in Climate Change found that reduced meat intake also reduces the number of dietary greenhouse gas emissions. A vegetarian diet additionally lowers risk for disease and boosts life expectancy, while red meat has an adverse effect on these aspects of health.

But in a majority of the former vegetarian cases, health is the only motivator for going veg in the first place. Other reasons include:

• compassion for animals
• general disgust in animal products (e.g., mad cow disease)
• taste
• influence from significant other

Interestingly, former vegetarians told the HRC they disliked their diet for “making them stick out in a crowd” and being unable to interact with other like-minded dieters and see the diet as part of their identity — not because of the food they were limited to.

84% of Non-Meat Eaters Abandon Their Diet for Animal Products (Source: Medical Daily)

Is there something that pulls you away from the path of plant-based nutrition that wasn’t mentioned here?

• not convenient
• standing out from others (or being teased)
• too boring, not enough flavor or variety
• not getting enough protein

For more ideas on how to get enough vegan protein to build lean muscle, watch this video - How to Build Muscle On A Vegan Diet - The In-Depth Guide

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – How to Get Enough Vegan Protein to Build Lean Muscle? 

Vegan Diet Tips for Beginners - How to Become a Vegetarian?

 

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

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If you’re wondering how to become a vegetarian (any form of a plant-based diet), you have come to the right place!

Ready to live a healthier, thinner, more physically fit lifestyle? It’s time to go plant-based.

Professional bodybuilders and athletes often enjoy improved physiques and athletic performance when they make the switch to plant-based diets. Beyond beating PRs and bulking up, there are many other reasons why people decide to make the switch to vegetarianism:

It’s good for health, energy and fitness levels

It’s good for the environment.

It reduces inhumane practices toward animals (i.e. industrialized meat production).

Interested in making the switch to vegetarianism? Read on to learn how to make the transition comfortably and ensure it lasts.

Addressing Concerns About Going Vegetarian

Cutting meat from your diet can be both mentally and physically challenging, even for bodybuilders and athletes. It’s natural to stress about how a plant-based diet will impact your performance. You’ll find yourself fretting about how to get enough protein to build lean muscle, and when a monster workout or competition date looms, you’ll wonder if plants alone can sustain your energy levels enough to succeed.

However, switching to a plant-based diet keeps you in good company within the athletic community. Health organizations around the world, including the American Dietetic Association and the Dietitians of Canada, endorse vegetarian diets for sports training in their Nutrition & Athletic Performance Position Statement.

Increasing, a number of vegetarian athletes, like Carl Lewis, Jane Welzel, and Brendan Brazier, continue to prove the merit of a vegetarian athlete diet.

Tips to Gradually Transition to a Vegetarian Diet

When you’re ready to try out a new lifestyle it’s natural to want to jump right in.

However, that can be a mistake. According to the University of Rochester Medical Center, people who attempt to transform themselves into vegetarians overnight are less likely to stick with it for the long term. If you’ve been a meat-eater all your life, a gradual approach may be better.

To get started going vegetarian, try incorporating these eating habits into your weekly routine.

• Educate yourself with vegetarian-friendly magazines, websites, and cookbooks
• Make easy modifications to your favorite recipes, replacing meat with beans and vegetables
• Hate veggies? Instead of eating salads, start with fresh green drinks that include stuff you should throw in a salad, especially dark green leafy veggies. This way, you slowly introduce these new foods into your system. Over time your palate/taste will change, and you will crave these kinds of foods.
• Plant-based protein powders will easily bridge the gap in your protein needs.
• Stir-fries and scrambles: You can make an endless combo of meals by mixing some veggies (broccoli, carrots, bell peppers, spinach, etc.), some protein (quinoa, tofu, tempeh, seitan, etc.), and some spices (turmeric, coconut oil, black pepper, sea salt, etc.), and cooking them up together.
• Seek out vegetarian restaurants and try new vegetarian-based ethnic foods
• Regularly search for new recipes to keep you excited about you diet
• Eat healthy fats for calories. Plant foods you should be eating include avocados, nuts and seeds, and coconut oil.

Making the Transition to Vegetarian: A Timeline.

There’s no reason to rush the process of becoming vegetarian. By following this timeline, you’ll gradually (and painlessly) switch over to a vegetarian diet within a matter of months.

• Weeks 1-2: Start with eliminating meat from only one meal per day for a couple weeks to build momentum.
• Weeks 3-12: In addition to subtracting meat from one meal per day, eliminate all four-legged animals from your diet.
• Weeks 13-24: Subtracting meat from two meals per day, eliminate all four-legged and two-legged animals from your diet.
• Weeks 25-52: Subtract fish from your diet, which means you are now not eating any kind of meat at this point.
• Week 52 and Beyond: If you feel that going vegan is right for you, then spend the next six to 12 months making the transition from vegetarian to vegan.

Vegetarian Diet Guidelines

Ready to start following a vegetarian diet? These meal plans and guidelines are designed to get you started, no matter what your health and fitness goals are.

Standard Baseline Diet

Put simply, a standard baseline diet is what your body is used to before you go vegetarian. Therefore, it is the starting point from which comparisons can be made.

Baseline diet studies are often evaluated in terms of meal frequency, caloric intake, water intake, and protein, carbohydrate, and fat intake.

Once you understand the effects of your current diet, you can determine what your baseline response is and gauge how dietary changes affect your fitness performance.

As an athlete, it’s important to consume more calories at breakfast than lunch, and more at lunch than dinner. This way, you’ll have the energy your need for your workouts and your metabolism will stay active.

It’s also important to spread protein intake throughout the day so your muscles can synthesize it. Recent research conducted by the American Journal of Clinical Nutrition and the Journal of the American Dietetic Association suggests limiting protein intake to 20 grams per sitting. (Bodybuilders will need significantly more).

Here’s what an average day our 135lb woman’s diet, with 90 grams of protein and 2,000 calories, should look like (a 225lb man trying to build muscle will almost need twice this):

• Breakfast – 20g protein & 700 calories
• Snack – 10g protein & 100 calories
• Lunch – 20g protein & 500 calories
• Snack – 10g protein & 200 calories
• Dinner – 20g protein & 400 calories
• Snack – 10g protein & 100 calories

“Light” Vegetarian Bodybuilding Meal Plan

If you’re looking to bulk up without gaining too much weight, this meal plan is a smart place to start.

(courtesy of top endurance athlete, Rich Roll)

• Pre-Workout Morning Smoothie: Kale, Beet, Chia seeds, Hemp seeds, Maca, Orange, Flax Seeds, Vega Whole Food Optimizer
• Post-Workout: Coconut water, and cold quinoa w/ coconut or almond milk, berries & Udo’s Oil & Hemp seeds
• Lunch: Salad with mixed veggies & vinaigrette or brown rice, beans & greens, hemp seeds
• Snacks: Vitamix with brown rice / pea / hemp protein, almond milk, cacao, almonds, walnuts.
• Dinner: Lentils over brown rice w/ beet greens & avocado, arugula salad, sweet potatoes
• Dessert: Coconut milk ice cream, Chia seed pudding (or homemade protein bar)
• During workout: On bike – coconut water, vega sport, perpetum. On run – coconut water, Vega Sport, Heed.
• If you want to add a little more “weight” to the meal plan, you can throw a black bean and quinoa veggie burger into the mix.

In Summary

Although most people will benefit from eliminating meat from their diets, athletes and fitness enthusiasts have the most to gain. Transitioning to a vegetarian diet is just as much of a mental mindset as a physical experiment.

Evaluate your current baseline diet and slowly make small changes every day. This is more than just a dietary change; it’s a strong, pure, and sustainable path to lifelong wellness.

As a vegan or vegetarian bodybuilder, it’s important to carefully plan your meals to ensure you reach your nutritional needs and avoid deficiencies which could hinder your strength training and athletic performance.

So long as you have a plan in place, your body will soon be enjoying the long-term benefits of adopting a healthier, more natural diet.

To get more  vegan diet tips for beginners, 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 – Vegan Diet Tips for Beginners

 

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

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

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

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

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

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

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

What is one of your personal passions outside of fitness?

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

What inspired you to become a vegan bodybuilder?

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

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

What are the health advantages?

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

Sample meal plan:

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

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

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

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

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

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

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

Describe your training regimen:

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

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

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

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

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

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

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – What are the Health Benefits of Becoming a Vegetarian Bodybuilder?

How to Add Variety to a Vegetarian Bodybuilding Diet?

 

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

ADDING VARIETY TO A VEGETARIAN BODYBUILDING DIET

The Life of a Vegetarian Bodybuilder Depends Greatly on Routines:

• Eating routines
• Workout routines
• Rest and recovery routines

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

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

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

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

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

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

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

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

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

Vegetarian Bodybuilding Diet Staples

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

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

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

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

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

Vegetarian Fun-Foods

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

Experiment with These Spices

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

Vegetarian Cookbooks

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

Vegetarian Restaurant Resources

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

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

Join a Vegetarian Group

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

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

Take Away Message

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

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

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

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

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

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

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

Full Beginner Plant Based Meal Plan: Exactly What To Eat

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

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

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

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – How to Build Strength, Balance and Focus?