THE VEGETARIAN BODYBUILDING DIET: BACKED BY SCIENCE

 

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

Despite the overwhelming success of so many vegetarian athletes and bodybuilders making headlines lately, there are still lots of people who question the merits and feasibility of the vegetarian fitness lifestyle.

 

The American Dietetic Association asserts that vegetarian diets are appropriate for individuals during all stages of life, including athletes. And a look back through history tells us that the best athletes in ancient times swore by vegetarian diets.

 

Yet many questions and concerns continue to prevent athletes from adjusting their meals and phasing out meat to live healthier lifestyles and enhance their performance.

 

Rooted in science and proven effective by some of the top athletes and bodybuilders on the planet, here is a defence of the vegetarian fitness lifestyle and how you can start living it too.

 

What Is Vegetarianism?

 

In its most basic sense, a vegetarian is a person who doesn’t eat meat. This means avoiding foods that consist of or that have been produced from products that come from any part of an animal.

 

However, there are several variations of vegetarianism, so it’s important to make a few key distinctions. Lacto-ovo-vegetarians eat dairy and eggs, and lacto-vegetarians eat dairy but not eggs. Meanwhile, ovo-vegetarians eat eggs but not dairy and vegans don’t eat any of either of these foods.

 

A Vegetarian Times study determined that 22.8 million people, representing 10 percent of adults in the U.S., mostly (but not entirely) follow a vegetarian diet. Approximately 7.3 million people, representing 3.2 percent of American adults, strictly stick to vegetarian meals.

 

However, these figures have been increasing by the year, and a more recent survey estimates that around 16 million people in America have gone totally meat-free.

 

Vegetarianism and General Health

 

In terms of both general health and physical fitness, there are clear, undisputed advantages associated with the vegetarian lifestyle.

 

Although there are some overweight and obese vegetarians in the world today, those who do not eat meat are generally healthier and have a lower risk of disease.

 

In “Meat Intake and Mortality: A Prospective Study of Over Half a Million People” published in JAMA Internal Medicine, researchers concluded that red and processed meat intakes are directly connected to increases in total mortality, cancer mortality, and cardiovascular disease mortality.

 

Health benefits of vegetarianism include lower blood cholesterol levels, lower blood pressure, fewer digestive disorders, and lower incidences of obesity and diabetes. Other studies reference greater resilience to renal disease, dementia, diverticular disease, gallstones, and rheumatoid arthritis.

 

Animal-based foods are often high in acidity, which is a known cause of inflammation.

 

Meanwhile, fresh and organic fruits and vegetables fuel the body with essential vitamins, minerals, and antioxidants that are easy to digest and provide energy.

 

Many types of meat sold in America are packed with hormones and antibiotics to sustain factory farming practices with no regard for their impact on human health upon consumption.

 

Vegetarian Bodybuilding Diet - Vegetarianism and Fitness

 

But the benefits of vegetarianism go far beyond general wellness and disease prevention. In fact, a meat-free diet can give athletes a competitive edge that helps them perform and compete better than their meat-eating counterparts.

 

For endurance athletes, performance is largely driven by fueling the body with carbohydrates, which can easily and healthily be obtained through plant-based sources.

 

As long as a vegetarian diet isn’t unnecessarily restrictive, it can provide athletes with all the nutrients needed to perform and compete.

 

Furthermore, “Physical Fitness and Vegetarian Diets: Is There a Relation?” published in The American Journal of Clinical Nutrition concluded that “athletes who consume diets rich in fruit, vegetables, and whole grains receive high amounts of antioxidant nutrients that help reduce the oxidative stress associated with heavy exertion.”

 

Female athletes, in particular, may be hesitant to cut dairy products out of their diets because calcium is essential to maintain bone health and prevent osteoporosis. Fortunately, there are lots of plants that are packed with calcium, including broccoli, bok choy, collards, kale, and Chinese cabbage.

 

Regardless of gender, the benefits of a vegetarian diet are so overwhelming that this lifestyle is worthy of consideration by all athletes.

 

The fat, protein, and carbohydrate balance associated with vegetarian diets can help endurance athletes maximize body glycogen stores and ultimately boost performance during periods of heavy training.

 

A 2016 study published in Nutrients concluded that vegetarian endurance athletes’ cardiorespiratory fitness is greater than that measured in omnivorous.

 

This exemplifies that not only does a vegetarian diet not compromise performance outcomes, but it can actually enhance the level of aerobic capacity in athletes and help them compete for longer periods of time.

 

Arguments Against Vegetarianism

 

But despite all these proven health benefits, vegetarianism sometimes gets a bad rap, especially in terms of supplying enough protein to athletes to facilitate a competitive fitness lifestyle.

 

Some studies, including a recent one published in the International Journal of Sport Nutrition and Exercise Metabolism, have found little to no difference in the athletic performance of vegetarians and omnivores. This fact makes some athletes hesitant to make significant dietary changes for perceived minimal gains.

 

There’s a common perception that meat is required to bulk up and increase muscle and strength; however, vegetarian athletes continue to thrive on plant-based foods and targeted supplementation.

 

Concern about certain nutrient deficiencies, including vitamin B12, vitamin D, calcium, zinc, and iodine, prevent some athletes from cutting meat from their diets.

 

But based on research published in the Journal of the American Dietetic Association, a vegetarian diet can meet the current recommendations for each and every nutrient needed in the human body.

 

Yet, poorly planned vegetarian diets can be detrimental to athletes, as in the case of a young vegetarian athlete who developed rhabdomyolysis, which was studied and published in the American Journal of Physical Medicine and Rehabilitation.

 

“A vegetarian diet, per se, is not associated with detrimental effects in athletes, but an optimal protein intake should be achieved through careful planning with an emphasis on protein-rich plant foods,” the researchers concluded.

 

Some people initially experience weakness and fatigue when they cut meat out of their diets, which is another argument against restricted diets like vegetarianism.

 

However, these symptoms are common with any kind of dietary change at first and will subside with good nutrition knowledge and well-balanced meals.

 

Vegetarian diets can make dining out inconvenient and social gatherings awkward, which is why it’s so important for vegetarians to establish a network of support and have access to reliable nutrition information rooted in science to defend their convictions.

 

While fruits and vegetables can be easily obtained at local farmer’s markets, food manufacturers have created pre-packaged versions of vegetarian foods that can be shipped from halfway around the world. This requires excess packaging and does nothing to reduce one’s environmental footprint.

 

Vegetarian diets can be just as unhealthy as meat-based ones if they revolve around industrially produced food preserved with chemical additives.

 

Meanwhile, it may actually create a lesser environmental impact to eat meat in geographic locations with large wild animal populations that require no grocery store packaging or long-distance shipping.

 

This can be a valid argument for people who live in remote places, are members of indigenous cultures, or who are on the fence about vegetarianism because of environmental discrepancies.

 

But as we will explore in the sections that follow, the health and fitness benefits of adopting a vegetarian diet far outweigh the adverse ones.

 

Vegetarian Bodybuilding Diet - Building Muscle Without Meat

 

Many athletes and bodybuilders are concerned about their ability to gain muscle while only eating plant-based foods.

 

Protein is the muscle-building macronutrient that most athletes are concerned with, and since the protein in vegetables is different than that contained in meat, vegetarians may need at least 0.45 grams of protein per pound of body weight per day.

 

However, more protein is required to fuel the bodies of hardworking athletes. The recommended amount for adults undertaking resistance or endurance exercise is more like 0.8 g of protein per kilogram of body weight per day.

 

With the right knowledge and a little guidance, it’s easy to add muscle-building foods to your training diet without including meat. Athletes can be more efficient with their meals by choosing foods that contain multiple macronutrients at once (i.e. protein, carbs, and fat).

 

One example is quinoa, which contains nine amino acids that the body can’t produce on its own and complex carbs for enhanced energy. Legumes, including beans, peas, and lentils, are rich in protein, fiber, potassium, iron, magnesium, and folate.

 

An added bonus is that legumes boost insulin response and enhance nutrient absorption, which are both essential for muscle growth.

 

Nuts are packed with protein, calories, fiber, and healthy fats. Green leafy vegetables like kale and spinach contain vitamins, calcium, and folic acid to enhance muscle concentration. And fruits build muscle with a healthy mix of complex carbs, fiber, and minerals.

 

Increasing Strength on Plants

 

For competitive athletes, it’s simply not enough to have a perfectly sculpted muscular physique. Heightened levels of strength are also required in a wide range of sports and to support a healthy body in a more general sense.

 

Endurance is an integral part of building strength because extended sets and reps with increased weight are required to become stronger over time.

 

A study involving 55 endurance runners who ate ovo-lacto-vegetarian diets and regular Western diets revealed that the intake of nearly all vitamins and minerals was higher in the vegetarian group and that the vegetarians’ intake exceeded all nutritional recommendations.

 

Another big conclusion was that high nutrient density vegetarian diets are more than adequate to cover the nutritional requirements of endurance athletes.

 

To increase strength, the body relies on oxidative metabolism to create energy. Oxygen is essential for muscle fiber growth, and through a process called aerobic metabolism, oxygen is transported to working muscles.

 

Mitochondria (inside the cells) use oxygen in the body to convert the macronutrients of proteins, carbs, and fats into adenosine triphosphate to support muscle contractions.

 

A study that compared vegetarian and conventional hypocaloric diets found that maximal oxygen consumption increased by 12 percent in the vegetarian test group, compared with no change in the non-vegetarian group.

 

But lifting weights at the gym is just one part of the muscle-building and strength-building equation. Studies have shown that those who eat vegetarian diets also recover significantly faster after exercise. Rest periods are crucial to gaining and sustaining muscle and strength for the long-term.

 

Considerations of Weight and Fat Loss

 

It’s a simple fact that vegetarians tend to weigh about six to 10 pounds less on average than people who eat meat. But evidence suggests that an athlete’s resting metabolic rate (RMR) and thermic effect of a meal (TEM) measurement also rests in vegetarians’ favor.

 

In a study involving 12 male vegetarians and 11 non-vegetarians of similar body fat and fitness, researchers found that both RMR and TEM were lower in the vegetarian men.

 

This finding provides support as to why vegetarians have lower body weight and both fat than omnivores. If shredding fat or losing weight is part of your overall fitness goals, then vegetarianism is definitely worth a try.

 

Vegetarianism and the Planet

 

While some athletes choose to become vegetarian because of their health and fitness, others make the decision based on environmental convictions.

 

There’s been a big push in America and around the world to reduce one’s individual carbon footprint, and eating habits like cutting out meat and choosing locally grown foods can do a lot to achieve this goal.

 

Raising animals to be slaughtered for meat is a huge contributor to resource depletion and the prevalence of droughts. Furthermore, the deforestation of earth’s forests and rainforests is largely due to cutting away native vegetation to raise animals that need to feed on grains and soy.

 

Meat-free diets help athletes, bodybuilders, and fitness buffs do their part to preserve this amazing planet we call home.

 

Is Vegetarianism Really More Humane?

 

This is a debate that comes up time and time again, and honestly, there are both pros and cons to consider.

 

Gandhi once said, “The greatness of a nation can be judged by the way its animals are treated.” Although humans have a moral and ethical obligation to eliminate pain and suffering among animals and extend humanity to all living things, some argue that humans are part of the cycle of life that revolves around predatory/prey relationships.

 

Philosopher, author, and long-time vegetarian Andrew F. Smith, who wrote A Critique of the Moral Defense of Vegetarianism, asserts that there is no morally defensible argument for vegetarianism and that it’s not even actually possible to truly be a vegetarian because even plants consume animals.

 

Smith also argues that plants have biochemical reactions that are not unlike those as animals and feel pain too, so it is no more humane to kill and consume plants than animals.

 

Factory farming involves another moral issue that many people have an issue with and that drives them to vegetarianism. It involves a total disregard for the wellness of animals as living beings, and by avoiding meat products, vegetarians can show their support against this inhumane practice.

 

Some philosophers believe that a plant-based diet can actually enhance compassion and empathy through mindful eating over time as well. By eliminating meat products from the diet, people may naturally begin caring more about animals, the environment, and even other people.

 

Mindful eating makes us more conscious about where our meals come from and require us to think about the foods we choose to put in our bodies. Consciously taking one being’s life to fill the stomach is morally questionable when other viable options are available.

 

However, it’s important for vegetarians to resist the urge to adopt a holier-than-thou stance, but simply do the right thing for their bodies and be aware of what personally feels right and wrong.

 

By adopting this mindset, athletes can live a healthier and more fulfilled lifestyle that they can feel good about from the inside out.

 

Conclusion

 

Upon review of many medical studies, it’s easy to see why science continues to support the vegetarian fitness lifestyle for all types of athletes and bodybuilders.

 

The evidence is compelling when fitness buffs are able to break away from stereotypes and misconceptions to consider the facts and the promising potential of meat-free diets.

 

Of course, every athlete and bodybuilder is unique and has different nutritional requirements to stay on top of the game. However, the vegetarian fitness lifestyle is definitely worth a try, even if it only means reducing the number of meat-based meals eaten every day.

 

Every little bit counts, in terms of general health, athletic performance, the environment, and the fate of humanity.

 

For more ideas on vegetarian bodybuilding diet, watch this video - HIGH PROTEIN VEGAN MEALS | 5 Recipes = 173g Protein

 

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 – Vegetarian Bodybuilding Diet

 

What is the Best Way to Drop Your Blood Pressure Naturally Below 120/80?

 

Click HERE to Discover How You Can Maintain & Stabilize Your Blood Pressure Naturally

Drop Your Blood Pressure Naturally Below 120/80 -This Simple Procedure Drops Blood Pressure for an Entire Year

 

Imagine finding a remedy for high blood pressure that requires you to do only one activity twice a year…

 

Well, we may no longer have to dream it, because researchers from Osaka University have found the way.

 

The experiment involved injecting the mice with a chemical to block the effects of a hormone (angiotensin 2) known to cause the stiffening of the arteries, which causes high blood pressure and can lead to strokes and heart attacks.

 

The chemical that blocks angiotensin 2 was delivered via injection to hypertensive rats. The effect was a relaxing of the arteries, and lowered blood pressure, but only for about 6 months before another ‘booster’ was needed.

 

BUT you can also drop your blood pressure naturally below 120/80, without vaccines or drugs, starting today by following these simple exercises…

 

Drop Your Blood Pressure Naturally Below 120/80 - Reduce Blood Pressure by 4 Points with This One Vitamin

 

We all know vitamins can help with a number of everyday processes and getting the right amount is essential for optimum health, but did you know there’s one vitamin in particular that regulates everything from your immune response to bone health?

 

But it gets even better – a new study from Brigham Women’s Hospital in Boston has also found that it can bring blood pressure down…by a whopping 4 points!

 

The study revealed that people with the worst vitamin D deficiencies are also the ones with the highest blood pressure, and doctors are researching as to whether a vitamin D supplement is enough to avoid prescription drugs as treatment.

 

Not only does vitamin D directly impact blood pressure health, it is also critical in a number of other systems.

 

Vitamin D allows blood vessels to relax, therefore it lowers blood pressure. However, if there is a deficiency in any one of the other systems, it will add to a mounting blood pressure problem.

 

Diseases like certain cancers, type 2 diabetes, arthritis, infectious diseases, and heart disease contribute to low vitamin D levels, and therefore also increase blood pressure.

 

But vitamin D alone, might not be enough to drop your blood pressure naturally below 120/80. To find out how I dropped my blood pressure below 120/80, do these simple 3 exercises to start seeing results today…

 

Drop Your Blood Pressure Naturally Below 120/80 - This Popular Blood Pressure Diet Grows Your Brain

 

The American Heart Association, British National Health Service, and many other health organizations recommend a simple, yet brilliantly effective diet for healthy hearts and arteries.

 

New research now shows that these are not the only body parts that benefit from this powerful diet – we can grow our brains in the process as well.

 

Surprisingly, it doesn’t involve cutting out cheese, oil, or other targets of bland, restrictive Western diets. A study published in Neurology states we can do this by changing our approach to food.

 

Our brains naturally shrink as we age, and this death of brain cells brings about forgetfulness, mental fog, and intellectual decline that many seniors struggle with.

 

Scottish scientists examined the eating habits of 967 volunteers at age 70, the brain scans of 562 of them at age 73, and then further brain scans performed on 401 of them at age 76.

 

They were interested in checking whether their dietary habits corresponded with their overall brain size, cortical thickness, and volume of grey matter.

 

While grey matter volume and cortical thickness declined at the same rate for all participants, overall brain size of those on a Mediterranean-style diet declined at only half the speed of the brains of those on other diets.

 

It was true across co-morbidities like high blood pressure and diabetes as well, showing previous studies might have errantly targeted high blood pressure or diabetes as a cause in acceleration of brain atrophy.

 

The scientists concluded either the totality of the Mediterranean diet is responsible for benefits of lowering blood pressure and healthier minds, or that some other specific ingredient lies behind it.

 

The Mediterranean diet consists primarily of vegetables, fruit, whole grains, legumes, fish, nuts, seeds, and olive oil. Poultry, meat, and dairy are eaten in smaller amounts.

 

Compare this with the normal diet followed in most Western countries that contains plenty of meat, dairy, processed rather than whole grains, huge quantities of processed vegetable oils, and sugar, and only small and infrequent portions of vegetables. These all lead to inflammation, which, as you know, is the root of most, if not all modern diseases and sicknesses.

 

For more ideas to drop your blood pressure naturally below 120/80, watch this video - Natural Ways to Lower Blood Pressure

 

Drop your cholesterol in 21 days to a level your doctor will be shocked at by cutting this ONE ingredient out of your diet…

 

AND to drop your blood pressure naturally below 120/80, do this simple 3-step exercise…

 

This post is from the High Blood Pressure Exercise Program. It was made by Christian Goodman Blue Heron health news that has been recognized as one of the top-quality national health information websites. 

 

This program will provide you the natural high blood pressure treatments, natural recipes to cook healthy meals and useful strategies to build a healthy diet with the aim to help you to maintain, stabilize and get your blood pressure down in minutes permanently and naturally.

 

To find out more about this program, click on Drop Your Blood Pressure Naturally Below 120/80

 

Vegetarian Bikini Competition Meal Plan – What Do Bikini Competitors Eat?

 

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

DR. HARRIET DAVIS IFBB PRO

 

Dr. Harriet Davis is a very impressive woman by anyone’s standards.

Brains and beauty. I really appreciate how Harriet didn’t start hitting the weights until after she was 40 years-old (more like 40 years-young) if you can believe that. What an inspiration to those who thinks it’s too late to start.

 

Name: Dr. Harriet Davis
City/State/Country: Charlotte, North Carolina, USA
Age: 43
Height: 5’2″
Type of Competing: IFBB Bikini Professional
Weight/Competition Weight: 115lb./110lb.
Facebook: facebook.com/harriet.n.davis

 

You’ll also notice that there’s only a 5lb difference in Harriet’s competition and off-season weights. This consistent trait in vegan bodybuilders is a sustainable health advantage that plant-eaters have over meat-eaters in fitness arena.

 

Once I transitioned to a 100% plant-based diet, the first thing I noticed was that my daily energy levels increase as well as my mental sharpness and focus. Most vegans and vegetarian athletes will tell you that their bodies feel good (physically and emotionally) almost all of the time.
—Dr. Harriet Davis

 

When and why did you become a vegan bodybuilder?

 

I have always had an aversion to consuming meat. When I entered college, I chose to cut all meat from my diet and I became vegetarian (1989). Over the years, I started to develop several “intolerances” to different foods including dairy/eggs and therefore, in 2007, I decided to become a gluten-free, vegan foodist and never looked back!

 

Shortly after I turned forty, I started to notice changes in my physique that were not typical of the past. I began to notice less muscle definition in my legs (and more adipose tissue). So, over the next year (2011-2012) I increased my weekly running mileage (25-30miles/week) and as a result, I developed a stress fracture in my foot. But the undesirable changes in my physiques did not respond as I had expected.

 

Feeling frustrated with my physical appearance, in December 2012, I decided to hire a vegan personal trainer. This was beneficial because the trainer was able to help me identify several nutritional issues that were contributing to me gaining fat rather than building muscle. After 3 months of nutritional revisions, and personal training, my body had started to respond the way that I desired. Then, being the goal-oriented person that I am, I decided to start competing.

 

What are the advantages of being a vegan as an athlete?

 

I would have to say is an abundance of energy! Once I transitioned to a 100% plant-based diet, the first thing I noticed was that my daily energy levels increase as well as my mental sharpness and focus. Most vegans and vegetarian athletes will tell you that their bodies feel good (physically and emotionally) almost all of the time.

 

Describe your bikini competition diet while preparing

 

Vegetarian bikini competition meal plan:

 

Quinoa, fruit (apples, pears, grapefruit, lemons), sweet potato, greens (kale, spinach), black beans (black bean spaghetti), mushrooms, carrots, cucumber, protein shake(s), nuts (almonds), legumes (garbanzo beans/chickpeas), and LOTS of water (1.5-2 gallons/day)!

 

Favorite food in your prep diet

 

Black Bean Spaghetti

 

Describe your diet off season

 

My off season diet is very similar to my competition prep diet but, I am more liberal with fruits, and monounsaturated fats (avocado, nuts, etc.).

 

Favorite breakfast dish?

 

Quinoa and Kale

 

Favorite post-workout meal?

 

Black Bean Spaghetti, grilled asparagus, with sautéed onions and mushrooms.

 

Supplements that you personally use?

 

Garden of Life Raw Fit protein powder; KIND Organics: Women’s multivitamin, Vitamin B12; Humapro branched-chain amino acids

 

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

 

·         Monday: cardio (am/pm). Gym: legs (quads, inner/outer thighs), abs

·         Tuesday: cardio (am/pm). Gym: shoulders, arms (biceps, triceps), abs

·         Wednesday: cardio (am/pm). Gym: (hump day): glutes, hamstrings.

·         Thursday: cardio (am/pm). Gym: total body workout.

·         Friday: cardio (am/pm). Gym: legs, abs, back

·         Saturday: REST DAY!

·         Sunday: cardio (am/pm). Track workout (sprints, high knees, etc)

 

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

 

My training off season is essentially the same except I only have one cardio session a day (and for a shorter time). Some of my favorite exercises are:

 

·         Squats

·         Lunges

·         Glute bridges

·         Deadlifts

 

What special tricks of the trade can you tell us?

 

Posing and presentation are very important when preparing for a show. Like with anything else, practice makes perfect. The more time you spend practicing, the better you will look on stage. When you practice often, not only does it make you more confident, but it will also make you look better on stage. You want to make sure you keep your head up, abs tight, and stand erect.

 

When practicing your posing, hold each pose for 60 seconds—this will help build your stamina for when on stage. You also want to make sure you work on your transitions so you are fluid with your movements and everything moves smoothly from each pose.

 

Another huge tip for posing is to smile! By smiling you look comfortable on stage and look like you’re having fun. There is nothing worse than going to a bodybuilding show and watching a competitor go out on stage and look like he/she is not having fun.

 

What plans do you have for your future in fitness?

 

One of my main goals is to build more muscle (Glutes) and continue to improve my physique for the 2015 season. Since I have recently earned my IFBB a pro card (July 2014), I am actively competing on the professional circuit with a goal of becoming qualified for The Bikini Olympia by 2016!

 

How does the future of vegetarian bodybuilding look from your vantage point?

 

As time progresses, I anticipate that there will be more and more vegetarian and vegan bodybuilders. Plant-based products are now mainstream. Vegetarian foods are readily available. There are also many companies that have developed excellent products (supplements, protein powders, etc) for vegan and vegetarian competitors. With that being said, I expect the future of vegetarian bodybuilding to grow exponentially over the next few years.

 

For more ideas on vegetarian bikini competition meal plan, watch this video - VEGAN BIKINI COMPETITOR DIET🏋🏻‍♀️ - 6 WEEKS OUT 1800Cals

 

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 – Vegetarian Bikini Competition Meal Plan

 

Nutrition for Bikini Competition - FOCUS LESS ON PROTEIN, AND MORE ON NUTRITIONAL DENSITY

 

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

“There is no quick fix, there is no magic pill or shake. Mindset is everything. Once you change your mind, you change your life.”

 

Name: Stefanie Dawn
Occupation: CEO of Lifestyle Doyenne
City/State/Country: Calgary, Alberta, Canada
Age: 29
Height: 5’10”
Weight: 145lbs
Training: Bikini competition
Website: stefaniedawn.com
IG: @msstefaniedawn
Twitter: @boombshellmafia

 

Q: Who had to most positive influence on you growing up as a child and why?

 

I come from a family of extremely hard workers and entrepreneurs who are super supportive and encouraging. Without them, I wouldn’t be the person I am today!

 

Q: What is Bombshell Mafia?

 

When I was 19 years old I opened a small boutique salon called Bombshells Beauty Bar (“Bombshell” was a nickname I had in high school because I had no qualms about showing up in red lips and Marilyn monroe-esque platinum hair). I had the salon for eight years, and I was extremely busy and it quickly became well known for creating amazing hair.

 

About five years into that business, I knew I wanted to expand outside the salon, and do more than just hair. I wanted to run a larger company and take the Bombshell name bigger. I bought the domain name for Bombshell Mafia and got back to work in the salon because it was getting busier by the week.

 

About two years later, I started to get really burnt out from doing so much hair. I was loosing my passion for it. Long story short, I decided to sell my home, my business, my assets…everything to move to California to start fresh and focus on building Bombshell Mafia. It never happened, I stayed in Calgary.

 

“I tried to work in a few different salons, but my passion still wasn’t there. Things just were not clicking for me. I was in a funk. This is when I decided to hire a business coach and really start to focus in on what I wanted to do, and how I was going to grow a business out of the hair industry.”

 

During this time at the salon, I had also lost over 90lbs., competed in two bikini competitions and went back to school for my holistic nutrition certification, and took up a hobby of self -improvement. With the help of my coach we sat down and created a concept and programs to help other women become the best versions of themselves.

 

Everything was there, we just needed a name. I was searching through my old emails and BombshellMafia.com came up and we both decided that it was the perfect embodiment for everything I had visions of doing and creating. Now Bombshell Mafia is up and running and the main focus of my life. You can check it out at www.bombshellmafia.com

 

Q: I recently saw your pictures of your recent bikini competition where you placed 5th. Walk us through the transformation over the past year (mind, body, and soul) and what you did differently with training and diet.

 

After going through a lot of changes and trying to settle and restart my life over again, I have to admit I got really depressed. I kept trying and trying to prep for another show and I couldn’t follow through. When I had competed the last few times, it was a STRUGGLE. It took me three years to get back to the stage.

 

After that show in 2012, I started training with a well-known fitness competition “team” and developed an unhealthy mentality, including extreme eating and body image issues. When I just couldn’t keep up and perform anymore, I sought out help in other places. I hired other coaches. Failed. I fell off every wagon I was ever on. I remember just being so mad at myself.

 

I just didn’t like this person I was anymore. I decided to prep one last time just over a year ago. I was really going to DO IT this time.

 

One night, I felt all these old issues coming back. I vividly remember going to bed teary eyed praying to God to give me the strength and tools I needed to change my life, and help change the lives of others. That morning I woke up and went to pack my food for the day as usual, except as I went to grab my baggies of Mrs. Dash covered tilapia and chicken and I just couldn’t do it.

 

I was completely repulsed. This is the day my life really started to change, because my new coach wouldn’t change my program to accommodate no meat, and no one I knew really seemed to know what to do.

 

“This started my journey into vegetarian bodybuilding (eventually going vegan). I started to do my own research and go back to everything I learned in holistic nutrition and get away from all the ‘bro science’ I had subjected myself to.”

 

I started reading books like “80/10/10”, “The Starch Solution”, and “The Vegan Guide to the Galaxy”. I realized that there was actually a huge community of support I could tap into.

 

“After fully switching over to a plant-based diet, I started to feel incredible. I had an abundance of energy and strength for my workouts, I woke up in a fabulous mood, and I was starting to enjoy food.”

 

I was enjoying my life and was overjoyed to learn the impact my new vegan lifestyle had on the animals and environment. I found an amazing coach via Facebook in Australia who helped me fine tune my macros and teach me more about flexible high carb vegan dieting for competition. I was loving life, getting lean and was ready to kick some ass and take some names.

 

After finishing my eight -week program with her, I knew I wanted to compete. I knew I wanted to do it as a vegan bodybuilder, and it was time to make moves.

 

I competed in the NPC, and hired a coach with a team well-known for winning physiques. He was the only person out of five teams I contacted who would take me on as a vegan.

His diet was the complete opposite of what I had known and loved veganism.

 

“It was a low carb, high-fat, moderate protein diet. I modified a lot of things based on my own biofeedback, but I was committed.

 

I learned what my body needs, what it responds to best, and when to push and pull. This was a huge eye opener for me.”

 

Q: What did your meal plan (include vegan supplements) look like leading up to the Pro show?

 

I started off high carb with a ratio of 70/20/10 (CARB/PRO/FAT) and ended up being somewhere around 25/35/40 when I switched coaches. I started with zero supplements, and ended up having to incorporate B12, BCAAs, glutamine, and electrolytes over the last 3 months.

 

My average day consisted of:

 

·         Oats with a scoop of protein powder

·         Green veggies with tofu or black bean burger

·         Avocados

·         Pinto beans

·         Spoonfuls of peanut butter

·         2 more protein shakes

 

Q: Best advice you ever received for bodybuilding?

 

Be consistent and persistent and go hard for yourself. No one will do the work for you. It is absolutely up to you, to make up your mind and execute your goals.

 

Q: What uncommon activity do you schedule into your daily routine?

 

Every night before bed I do 30 mins of personal development. I really feel like this needs to be a not-so-uncommon activity for everyone.

 

“I listen to audio books, watch speakers on YouTube, read, and soak in juicy jewels and golden nuggets to get me set up for the next day.”

 

This also helps keep me fresh and sharp to be able to share and pass this on to others when I know they need some extra encouragement in their lives.

 

Q: What has been the hardest obstacle for you to overcome in your life?

 

When I was younger I was overweight, I looked like a boy, I had horrible teeth and was bullied fairly often. I grew up, and was still bullied. I have heard horrible gossip and have been the subject of rumors and stories. Women can be such bitches, and men can really do some damage if they want to.

 

“One of the biggest obstacles I have dealt with, and have to STILL regularly work on, is my own value as woman and being strong and unwavering in who I am. Not letting people’s opinions sway or change me.”

 

In hindsight, most of the struggle in my life stemmed from not listening to my inner voice and letting to many outer voices in.

 

Q: What was the hardest part of going plant-based? What helped you overcome the obstacles?

 

For me, going plant based was a “light switch” type effect. For a while, I even tried to eat meat, fish, or dairy, and I just couldn’t do it. It felt so unnatural.

 

“At first it was difficult to go out with friends, but now I love the challenge and my friends have become curious about my lifestyle.”

 

A lot of them actually enjoy the veggie spots and have adapted more meatless meals into their lives. Knowing others are watching me, and my choices, and the positive effect it had on my life, makes any obstacle worth it a million times over.

 

Q: What misconceptions about vegetarianism did you have at first that are now shattered?

 

I didn’t think I was going to survive. Literally. I thought I was going to have to live a straight up granola life wearing parachute pants and be malnourished. Not only I am surviving, I am truly thriving for the first time in my life, and I’ve actually started to enjoy cooking.

 

I must say, it turns out I’m quite the vegan chef! And it turns out parachute pants are pretty damn comfortable after yoga class.

 

Q: Talk about plant-based protein and your favorite sources? What advice would you give someone struggling with the protein concept?

 

My favorite sources of plant protein are tempeh, tofu, beans, and seiten. I also like to include bean or spelt pastas.

 

“I feel so much better when I don’t focus on protein intake, but adequate calorie intake and nutritional density. If you don’t think you can perform or build muscle without high protein, try high carb for a few months.”

 

You’ll be hooked on that carb train right to “Gainsville” and you won’t look back. Don’t be afraid to try something new and challenge what you think you know.

 

Q: What’s next for you, what new goals do you have for yourself (doesn’t have to be bodybuilding related)?

 

In two weeks, I have one more Bikini competition here in Canada, and then I have decided to take a year off to build some muscle. I will continue to experiment with my diet and training to prepare for next season. It’s important to keep integrity within myself and only build up from here.

 

I’d also like to go full-time with Bombshell Mafia and help create strong minds and healthy bodies all over the world. I want to help a lot of women who are struggling like I did know that more is possible for their lives.

 

For more ideas about nutrition for bikini competition, watch this video - Full Day of Eating- ON PREP! IFBB BIKINI DIET

 

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 – Nutrition for Bikini Competition