Truth: In fact a recommendation to lose weight more slowly might interfere with the ultimate success of weight-loss efforts.
Myth: It is important to assess the stage of change or diet readiness in order to help patients who request weight-loss treatment.
Truth: Readiness does not predict the magnitude of weight loss or treatment adherence among persons who sign up for behavioral programs or who undergo obesity surgery.
Myth: Physical education classes, in their current form, play an important role in reducing or preventing childhood obesity.
Truth: It is actually about 21 kcal in a man in his mid-30s.
The following are facts about obesity:
1. Heritability is not destiny; moderate environmental changes can promote as much weight loss as the most efficacious pharmaceutical agents available.
2. Diets (i.e., reduced energy intake) very effectively reduce weight, but trying to go on a diet or recommending that someone go on a diet generally does not work well in the long-term.
3. Regardless of body weight or weight loss, an increased level of exercise increases health, and physical activity or exercise in a sufficient dose aids in long-term weight maintenance.
4. Continuation of conditions that promote weight loss promotes maintenance of lower weight; obesity is a chronic condition requiring ongoing management.
5. For overweight children, programs that involve the parents and the home setting promote greater weight loss or maintenance than those that are school or out-of-home structured settings.
6. Provision of meals and use of meal replacement products promote greater weight loss.
7. Some pharmaceutical agents can help patients achieve clinically meaningful weight loss and maintain the reduction as long as the agents continue to be used.
8. In appropriate patients, bariatric surgery results in long-term weight loss and reductions in the rate of incident diabetes and mortality.
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 – Weight Loss Facts and Myths
Broccoli should be a staple in your diet for many reasons, and here’s a good article on how broccoli fights cancer.
The evidence has been mounting to the point where even the American Institute for Cancer Research advocates limiting red meat intake and eliminating processed meats altogether from our diets. Plant-based diets are recommended by the AICR and other health professionals all over. And it’s not just about the anti-oxidants as has been assumed in the past.
Research performed at Cornell University and published in the Journal of Nutrition, suggests that it is not enough to gain anti-oxidants from supplements. Rather, from consuming whole fruits and vegetables, there is a synergistic effect from combining the naturally occurring anti-oxidants with the phyto-chemicals inherent in natural foods. In fact, it is estimated that one-third of all cancer deaths in the US could be prevented through including more fruits and vegetables in our diets.
The evidence suggests that antioxidants or bioactive compounds are best acquired through whole-food consumption, not from expensive dietary supplements.
While that study advocates for simply including more plants in our diet, a paper published this year from research conducted at Loma Linda University, took it a step further advocating for the protective effect of vegetarian diets compared to non-vegetarian plans.
Comparing dietary data from nearly 70,000 participants, researchers found significantly lower incidence of cancer in vegetarian participants vs. non-vegetarian participants. Within the different vegetarian diets compared (Vegan vs. Lacto-ovo Vegetarian), vegan diets showed a significantly more protective effect as well. In particular, vegan diets showed significant preventive results against female-specific cancers.
Researchers are not in argument on whether or not a vegetarian diet is protective against cancer. This is clear. The data has delivered the verdict. Yes, it is. However, the reasons for why are still unclear.
Some suggest that the lower BMI commonly found in vegetarians compared to non-vegetarian populations could be a confounding factor as obesity is a predictor of chronic illnesses such as cancer. Also, in vegan populations, Vitamin D deficiency could negate some of the protective effects of a vegan diet in cancer. That’s why it is an important Vitamin to monitor in vegan and vegetarian diets. Still, the evidence across the board, has shown the additional benefits of a plant-based diet when obtaining anti-oxidants and phytochemicals from naturally occurring sources.
With the lower incidence of cancer, the positive impact on the environment, and the American Dietetic Association supporting the nutritional and preventative benefits of well-planned vegetarian and vegan diets, it’s no wonder there is an increase in advocacy for plant-based diets today.
Can I Get a Witness???
Furthermore, vegetarians tend to have a lower body mass index and lower overall cancer rates
Vegetarian diets seem to confer protection against cancer. Impact: Vegan diet seems to confer lower risk for overall and female-specific cancer than other dietary patterns.
Fruit and vegetables are known to contain a complex mixture of phytochemicals that possess potent antioxidant and antiproliferative activity and show additive and synergistic effects. The phytochemicals interfere with several cellular processes involved in the progression of cancer.
It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.
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.”
“I’ll stick to my meal plan as soon as I find time to go shopping.”
“I like the idea of a vegetarian diet, but meal planning overwhelms me.”
How many times have you told yourself something like this?
I’m busy. You’re busy. We’re all busy.
Whether it’s family, school, or work, we all have our excuses for not making time for fitness. But if health and living the good life is a top priority, treat it as such. And the reality is…you won’t ever magically find time, you have to make time.
To live a healthy lifestyle, you’re going to have to make time.
Real talk folks…how you spend your time simply breaks down to priorities. Your priorities dictate your actions. Your actions dictate our character.
I’m not asking you to choose between the gym and your family or job. But if health and fitness are important to you, the people in your life will understand, if they don’t, it’s selfish of them to want to hold you back from actualizing the best version of yourself you can be.
Few of us actually enjoy the costly and time-consuming task of grocery shopping.
According to family physician Joel Fuhrman, MD, author of the bestselling book, Eat to Live, “We are spending less than half as much of our incomes on food today than we did 40 years ago, but we spend three times as much on medical care. Instead of buying good-quality, healthful food, we eat ourselves into chronic diseases that cost a fortune to control with drugs, and the drugs don’t work very well and have side effects too.”
Carolyn Scott Hamilton, author of The Healthy Voyager’s Global Kitchen, says, “Cook once and eat thrice is my motto. I cook up a big pot of beans and a bit pot of rice and use them throughout the week in different ways.”
Buy these vegetarian-friendly foods in bulk, whenever possible:
Whole grains
Nutritional yeast
Veggie burger mix
Beans and lentils
Nuts and seeds
Vegetable broth mix
Tea
Instant hummus
2. Meal Planning Apps
If you’re like most people these days, you’re addicted to your smart phone. It’s time to put that device to work for you! Here are a few meal planning apps worth checking out:
Don’t have time to research meal ideas in cookbooks, or even online? Let the research come to you! Sign up for vegetarian newsletters like ours (sidebar on the right), or from your favorite sites to have vegan bodybuilding recipes delivered to your inbox.
If money is less of an issue than time, you could look into a meal planning service like Veggie Meal Maker, Go Meals Go or Food on the Table. Just make sure these services are designed by a legitimate nutritionist with vegetarian foods in mind, so you’re getting the nutrition you need without being ripped off.
4. Prep the Night Before
A good portion of a vegetarian’s time is spent with a knife and a cutting board. As you find yourself preparing more vegetarian meals, you’ll start to get a feel for what can be prepared in advance. Get a nice set of plastic containers and zip lock bags, and get to work the night before so that you can start the next day off right!
Salads and protein-packed smoothies can be a vegetarian’s best friend. These are quick and easy options to keep you going throughout the day. And with all the vegan recipes you can find here and online, you can keep things new and fresh to add a little vibrancy to your meal plans.
6. Schedule Workouts
You didn’t miss your 9am business meeting or your 4pm parent-teacher conference, did you? The things that are really important to us we tend to schedule so that there’s no way we miss it. Same concept here. Make your dedication to fitness and your body a must!
Whether you keep track of your days on a paper desk calendar or on a smart phone app, schedule your workouts as you would anything else in your day. Instead of erasing your calendar entries after workouts, jot down how many reps you did and what your max weight was. Calendars are not only a good tool to keep you on schedule, but they also help you keep track of your progress by motivating you.
7. Interval Training
Most of us don’t have time for two hours a day in the gym anyway. Interval training is one of the best ways to shake-up your bodybuilding routine, maximize fat loss, and get your heart rate up.
With just 30-45 minutes a day, three times a week, you’ll achieve better results at a faster rate without taking as much time as traditional cardio. A recent University of Guelph study in Canada found that interval training done on alternate days for two weeks can increase a woman’s metabolism by 36%.
Figure competition coach, Terrance Stokes, offers the following recommendations for high intensity weight training:
Use weights that only allow about 6-8 repetitions
Choose compound exercises, plyometrics, or exercises that involve using your body weight
Group the exercises together in a circuit type fashion with minimal rest between sets – repeat these circuits multiple times (10 minutes to 45 minutes depending on your conditioning)
8. Family Fitness
Living an active lifestyle is tough if you’re the only one doing it. Knock out two birds with one stone by making fitness a family affair. It’s time to make “family time” and “fitness time” synonymous.
Instead of plopping down on the couch to watch TV after dinner, suggest a family walk around the neighbourhood. Stay active on weekends by heading to the backyard or local park for a good ole’ fashioned ball game, coupled with quality time.
9. Twenty Minutes is Better
Yes, twenty minutes is better than nothing, and some days you feel on top of your game and you don’t feel like crushing a workout. While other days you simple don’t have the time for a sixty-minute session. No biggie.
Just take a moment to thank yourself for working out at all and honouring your body with good health. And remember, even your worst workouts help you stay on track and keep the momentum going forward, both physically and mentally.
Summary
Believe it or not, you don’t need to be in the gym to get a good workout. Turn “downtime” into workout time to take advantage of those spare moments that get away from us too quickly.
Do calf raises while standing in line, do lunges to get from one room of your house to another, and practice yoga poses during commercial breaks.
No matter where you are, you have one set of weights with you at all times: your own body weight. Technology can be a burden in our lives, but it can also help with meal planning in a pinch.
I probably don’t need to remind you, but life is never going to be less busy, but it is what you make of it. So plan ahead when you can, make the most of each present moment, and see the results you crave in your future.
More Meal Prep and Training Resources
If you got something out of this post, I think you’ll want to see what we have put together with our V3 Bodybuilding program.
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.”
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.
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.
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.
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
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.
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.
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
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.”
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
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.
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.
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:
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.
Pour oil into a small skillet and place over medium heat. Add onion and saute until golden brown.
In a serving dish, combine barley, onion, apricots, almonds, and parsley. Toss everything together.
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.
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:
Preheat the oven to 425°. In a small bowl, combine the oil, cumin, turmeric, crushed red pepper, and salt.
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.
Meanwhile, in a pie plate, bake the pine nuts for about 1 minute, until toasted. Let cool.
Transfer the cauliflower to a large serving bowl. Sprinkle with the pine nuts, cilantro and mint and serve.
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.
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 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.
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.
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.”
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.
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.
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 ClimateChange 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?
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.”
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 performancewhen 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:
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.
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.
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
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.
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):
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.
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.”
