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Saturday, January 2, 2021

How to Reduce Excessive Gas and Bloating for Vegetarian Bodybuilders?

 

Reduce Excessive Gas and Bloating for Vegetarian Bodybuilders - Gas and bloating is especially common if you’re taking meat out of your diet and adjusting to plant-based proteins. The good news is that you don’t have to cut healthy foods that cause you to get bloated out of your diet. There happens to be foods that counteract excessive gas and bloating.

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


THE “EXCESSIVE GAS AND BLOATING” SMOOTHIE

Excessive gas and bloating is something many vegetarian bodybuilders and athletes have to deal with.

Gas and bloating is especially common if you’re taking meat out of your diet and adjusting to plant-based proteins.

Plant foods that have fiber* are usually the culprit:

  • beans
  • broccoli
  • Brussels sprouts
  • cabbage
  • cauliflower
  • lentils
  • soy

To what extent this happens, if at all, depends greatly on the individual. For instance, I don’t seem to have a problem with black beans, but soy gives me gas. I can’t touch cabbage, but lentils seem to do well with my system.

*Fiber is an indigestible carbohydrate made up of sugar molecules, commonly called starches, or polysaccharides and oligosaccharides. As these starches pass undigested through the digestive tract, they ferment in the lower gut and produce intestinal gas. Fiber is a vegetarian bodybuilder’s friend because it improves insulin sensitivity and offers other well-known health benefits.

The good news is that you don’t have to cut healthy foods that cause you to get bloated out of your diet. There happens to be foods that counteract excessive gas and bloating. Without further ado, I give you:

The “Excessive Gas and Bloating” Smoothie

Ingredients:

This smoothie is filled with electrolytes and super-hydrating. Throw a little protein in the mix to convert this into a great post-workout smoothie.

Why does it work to reduce excessive gas and bloating for vegetarian bodybuilders?

Although each ingredient makes a contribution, there are a couple star players worth highlighting.

Apple Cider Vinegar: This stuff is no joke for reducing excessive gas and bloating. It is potent, however; to some, it throws the taste off slightly. So if your bloat isn’t serious, you can omit it and let the other ingredients rise to the occasion.

Banana: Too much salt causes water retention around the abdominal area. Foods rich in potassium, such as bananas, help fight bloating caused by salty foods. While salt invites water into the cells, potassium drives it out. Unripe bananas contain resistant starch, which can cause gas and bloating, so be sure to use ripe bananas!

Celery: This natural diuretic helps relieve water retention. When buying celery, opt for organically grown produce whenever possible.

Ginger: One of the best digestive aids around, it works on a few levels. It soothes and relaxes the digestive system muscles. Ginger also contains zingibain, a protein digestive enzyme, which is particularly effective at reducing bloating and gas caused by protein-rich foods. It is also anti-inflammatory.

For more ideas to reduce excessive gas and bloating for vegetarian bodybuilders, watch these 2 videos below –

STOP BLOATING ON A VEGAN DIET | My Top Tips


 

Foods that Reduce Bloating (Overnight)

 



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 Reduce Excessive Gas and Bloating for  Vegetarian Bodybuilders


Friday, January 1, 2021

How to be a Successful Vegan Bodybuilder?

 

How to be a successful vegan bodybuilder? Andra Purba shares her tips to win in a bikini competition, her vegetarian bikini competition meal plan and what exercises she does when preparing for bikini competition.


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


“PUTTING ALCOHOL DOWN WAS THE BIGGEST PART OF MY SUCCESS.”

Bikini competitions aren’t something I ever thought I would ever do, but I’ve done two shows now and placed Top 3 in both.”

Name: Andra Purba
Occupation: Food and Beverage
City/State/Country: Las Vegas, NV USA
Age: 33
Height: 5’8”
Type: Bikini Competition
Weight/Competition Weight: 136lb. / 130lb.
Instagram: Andra604_702

What was your childhood like?

I was raised in Vancouver, BC. It is a beautiful place with so many outdoor activities.

We did a lot of camping in our beautiful mountains as well as water sports on the lakes.

I’ve always been outgoing and like to have fun; sometimes getting myself into a little trouble.

I was raised with an amazing group of friends that I still have to this day. Im lucky to come from such a supportive family and circle of friends.

Did you have mentors growing up?

My older sister and mom definitely played a role in planting the fitness seed for me. Growing up, my mom went to the gym daily and was/ is an avid runner.

You will still find my mother in the gym every day and has aged gracefully, so it’s definitely a great incentive to stay on track. She has shown me that we don’t need to minimize our fitness goals just because we get older.

Seeing the shape that my mom is in tells me a lot of people just use age as an excuse. She can still outrun me! My sister was an accomplished competitive swimmer and swim coach growing up. She loved to try different different types of physical activities even as an adult, from Taekwondo to Kayaking.

I’ve learned not to be afraid to step outside of my comfort zone and challenge myself by trying new things. As we get older we lack new experiences and that can make life monotonous. My sister is now in her mid 30’s with a young son and is vegan, and a double Ironman. She continues to raise the bar for herself, which makes her still my number one role model.

What is one of your personal passions outside of fitness?

I love to travel. I once took a one-way trip to the UK when I was 19 and traveled most of Western Europe. In the past few years I did a road trip through New Zealand, traveled Fiji, and I’m actually heading to Maui at the end of the month.

What uncommon activity do you schedule into your daily routine?

I was recently introduced to guided meditations on YouTube and I LOVE it! I’m addicted. I do it throughout the day. If I’m feeling anxious I’ll do one in the middle of the day.

At night if I’m having problems sleeping, I’ll do a guided meditation for sleep. They have been so beneficial and I’m pretty sure I’ve turned into that annoying person that won’t stop talking about their new favorite activity.

When did you first hear about vegetarian bodybuilding?

I can’t say that the actual niche was something I was introduced to. I’ve been vegetarian for eight years and got serious about the gym scene about two years ago.

I started working out with a trainer who trains a lot of competitors. She herself was actually in the Olympia this year and took 7th in her division.

With that, the idea of competing was introduced to me.

Bikini competitions aren’t something I ever thought I would ever do, but I’ve done two shows now and placed Top 3 in both.

I guess I’m also a “Vegetarian Bodybuilder” lol.

Vegetarian bikini competition meal plan:

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

Really cutting back on the carbs and fat and eliminating all the sugars.

Favorite post-workout meal at the moment?

I love my chocolate peanut butter protein shakes! After many years it’s still my favorite post-workout meal.

Describe your training regimen (favorite exercises, weekly training schedule, etc) and do you ever overtrain?

Right now I’m lifting four days a week:

  • Back
  • Arms
  • Shoulders
  • Legs

Not necessarily in that order. I always try to do shoulders and legs with my trainer. I do Yoga once a week, usually after leg day and cardio five times a week 20-30 minutes.

My favorite exercise to do are pull-ups. It just makes all the muscles pop in such a great way and is really empowering. When it comes time to cut for my next show the cardio will double. I’m convinced that’s overtraining, but my trainer tells me otherwise.

How much sleep do you get?

I sleep seven hours a night. If I sleep too long I feel just as sluggish as if I didn't sleep enough.

Do you meditate?

I do guided meditations and I love it! Morning, noon, night, whenever I want to feel rejuvenated.

What do you do to relax?

I like getting massages. I try to go twice a month. If I can get myself to sit still long enough I’ll do a movie marathon on my comfortable couch with a blanket and tea.

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

Putting alcohol down was the biggest part of my success. It is such a distraction and can hinder your next day workouts. Also extra sugars and calories. Aside from that, always having food prepped and ready for your next meal.

I take a lunch to work everyday, even though we have a free cafeteria. If I know I’ll be out during my meal times I’ll make sure I have food with me. My purse is also a very convenient lunch bag!

Do you think plant-based fitness is a fad or will it continue to build credibility? Who are some people leading the way?

I think there are a lot of fitness fads out there. Being on a “diet” is not sustainable. Making a lifestyle change is something different. It’s an overhaul of everything with an intent for permanent change, leading to lasting results. Being a fitness enthusiast with a plant-based diet is the opposite of a fad to me.

People in the gym are constantly trying to tell me that I won’t get results unless I eat meat and I’m always having to justify myself and my dietary choices. If I have to work twice as hard to be a meat-free athlete then so be it! This is the only way we will be able to prove our credibility.

I know through personal experience in competing that I have changed the opinions of many people that once believed steak, chicken, and turkey were the only way you would ever be successful in this lifestyle.

What are your near-term goals at the moment?

Well I qualified for the USA’s at my last show (July 24). So right now I’m working hard at making some gains and I’ll start the process of cutting 12 weeks before my show. I am on a 6-month training regimen for this one! Its a biggie! Here’s an article worth reading if you’re thinking about entering a vegetarian bikini competition (has a meal plan).

For more ideas on how to be a successful vegan bodybuilder, watch this video - How to Gain Muscle on a Vegan Diet | Vegan Muscle Building Meals & Gym Routine

 


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 be a Successful Vegan Bodybuilder

 


ALCOHOL AND BODYBUILDING – Is Alcohol Bad for Building Muscle?

 

Alcohol and bodybuilding are just not a good match. If you want to truly take the bodybuilding lifestyle seriously, I recommend reinventing your social life a little by keeping alcohol consumption at a bare minimum.

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


Why Alcohol and Bodybuilding Don’t Mix

Bodybuilders know nutrition has to be on-point to achieve maximum results.

However, an exception is made quite often to this creed: the consumption of alcohol. Drinking at social functions is assumed and expected in our culture.

And at first glance, having a few drinks every now seems like no big deal. I mean, it’s not like it could wreak havoc on your physique, right?

Let’s take a closer look.

Drinking alcohol on weekends alone may seem infrequent (only two of seven days).

However, it will set you back more than you know by decreasing fat oxidation, decreasing protein synthesis, and lowering testosterone levels.

Will one weekend of fun destroy your gains? Probably not, but it can slow down your momentum greatly.

Worse yet, it can become a slippery slope, and those who do partake tend to not have an honest evaluation of their frequency of alcohol consumption.

This isn’t about being a good or bad person; it’s a matter of simple science and good health.

Alcohol and bodybuilding are just not a good match. If you want to truly take the bodybuilding lifestyle seriously, I recommend reinventing your social life a little by keeping alcohol consumption at a bare minimum.

I abstain from alcohol altogether (health and spiritual reasons) and still have a wildly fun social life.

As so often in life, we have to sacrifice desired pleasures to acquire more important things.

The Toxicity of Alcohol

The toxicity of alcohol is a topic that’s been studied extensively by scientific researchers for decades. Alcohol loves to attach itself to the membranes in our nerve cells, where it builds up and interrupts healthy functioning.

Researchers in one study published in the Journal of Hepatology emphasized that excessive alcohol intake is a major public health issue around the world and one of the main determinants of a variety of non-communicable diseases.

The World Health Organization has estimated alcohol is attributed to at least four percent of all deaths worldwide and is a leading risk factor especially for males between the ages of 15 and 59.

There are many factors that contribute to the toxicity of alcohol, including:

  • Nutritional abnormalities
  • Changes in hormones
  • Serotonin levels
  • Acetylcholine levels
  • Changes in electrolyte balance
  • Heavy metal content

How intoxicated you get is ultimately determined by genetics, gender, race, other health conditions you have, body size and composition, your current mood, hormones, what you’ve been eating, and how you’ve been sleeping. Bodybuilders’ systems are going through periods of great transition during training, so the way your body used to handle alcohol is likely different now.

Having a Couple Drinks vs. Getting Drunk

Contrary to popular belief, you don’t have to reach a state of all-out drunkenness to do noticeable damage to your health and prevent gains at the gym. Even weekend warriors and people who have just a drink or two per night to wind down at the end of the day are slowing down their bodybuilding progress.

For example, drinking in excess on a single night, even if that’s a very rare occurrence, hinders your body’s ability to fight infections and weakens your immune system long after the buzz has worn off. If you’re serious about bodybuilding, you simply don’t have time or energy to waste on alcohol.

Effects of Alcohol on the Body

Even if you understand how alcohol affects you personally, you might not realize the extent of the effects it has on your body. It slows down your progress to build muscle and burn fat, but that’s just the start.

The National Institute on Alcohol Abuse and Alcoholism lays out many of the common effects alcohol has on the body:

The effects of alcohol are caused by the metabolites (substances necessary for metabolism) it contains, which can eventually lead to metabolic acidosis and cellular dysfunction. Metabolic acidosis occurs when there is too much acid in your body’s fluids, and symptoms include rapid breathing and lethargy.

Meanwhile, cellular dysfunction often appears in the body as an inflammatory condition and is marked by reduced protein turnover and impaired energy production. It doesn’t take a scientist to understand why these effects and symptoms are problematic for bodybuilders.

The morning after a heavy night of drinking in your 40s probably feels considerably more miserable than it did when you were in your 20s. That’s because our bodies typically recover from intoxication quicker when we’re young, and the age difference in recovery tends to increase with greater amounts of alcohol.

Protein Synthesis

In short, protein synthesis is the process of individual cells constructing proteins. When you train hard in the gym, you damage your muscle tissue and the process of protein synthesis helps repair the damage. This is also how we build muscle and grow stronger.

However, research show as little as one beer decreases protein synthesis by as much as 20% for up to a 24-hour period. That’s not good at all.

It flat-out cripples your body’s ability to repair, thus slowing down and limiting your gains.

Testosterone

When we start talking about alcohol and bodybuilding, we have to address testosterone.

Alcohol consumption lowers testosterone. Ironically, men who drink a lot think it’s “manly,” when in fact, it makes them less of a man — literally. It also limits the body’s ability to build lean muscle. Studies show that having three to four drinks in a day can reduce testosterone levels in men by as much as seven percent.

I don’t know about you, but I need all the “T” I can get.

Alcohol and Bodybuilding … and Body Fat

Fat oxidation is a catabolic process in which fatty acids are broken down by the body to be used as energy. According to a study published in the American Journal of Physiology, bodybuilding increases fat oxidation at rest without changes to one’s dietary intake.

This means you burn calories even while you’re sleeping. That is awesome.

Well, say bye-bye to this awesomeness if you drink alcohol.

A study in the New England Journal of Medicine concluded that alcohol decreases fat oxidation and habitual consumption of alcohol favors fat storage and weight gain.

When only 24 grams of alcohol is consumed (less than two beers), the liver produces enough acetate to decrease the body’s fat oxidation, by a colossal 73 percent.

To make things worse, alcohol is a poor source of extra calories that aren’t built into your meal plan.

Alcohol and Bodybuilding Takeaway

This article was meant to educate you on how alcohol can affect bodybuilding.

Even if you like to drink in a social capacity, it can decrease your body’s ability to burn fat and repair muscle. Any amount weakens the body.

Although it’s clear that alcohol isn’t good for your health, this isn’t sweeping message telling folks to get sober. People can drink responsibly with minimal health damage.

However, if excelling at bodybuilding is important to you, abstaining from booze might be one more sacrifice worth taking.

For more ideas related to alcohol and bodybuilding, watch this video - How Alcohol Impacts Muscle (New Study)



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 Bodybuilding Tips

 


Thursday, December 31, 2020

Vegan Bodybuilding Tips - IMPORTANCE OF STRETCHING AND PATIENCE

 

Vegan Bodybuilding Tips - Kristine Lee MacIntyre, Canfitpro Certified Personal Trainer, talks about the path that led her to vegan bodybuilding, her sample meal plan for leaning out, her favourite post workout meal, her training regiments and her tips for success in bodybuilding.

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


This vegan bodybuilder is an example of how 41 is the new 31.

“Stretching after a hard training session is often overlooked, but I make sure to do it because I have found that my muscle recovery is a lot quicker and I rarely experience muscle pain due to heavy lifting.”

Name: Kristine Lee MacIntyre
Occupation: Canfitpro Certified Personal Trainer
City/Province/Country: Montreal, Quebec, Canada.
Age: 41
Height: 5’7”
Type of Fitness: Bikini Competition
Weight/Competition Weight: 128 lbs, 122lbs
Fitness Accolades: Quebec APQ Coupe Espoir 2014 competition placing 2nd in master bikini competition and
3rd place open class D

Instagram: @krisleefit
Pinterest: @kayleemac17
Twitter: @kayleemac17

Q: If your life had a theme song what would it be?

If my life had a theme song it would be Imagine by John Lennon. As I have grown older, this song in particular resonates with my being and the values that I uphold for myself.

Q: Who is your hero?

My grandmother Rose is my hero. She was Armenian, born in Syria in 1920, her parents and siblings survivors of the Armenian Genocide.

She grew up very poor and in those days the best scenario for her was to get married at a young age and learn to be a good housewife. Because money was scarce, any opportunities were reserved for the boys of the family.

But she always had a strong will to not allow herself to fall victim to poverty and wanted to go to college to educate herself for the opportunity of a better future.

She did not marry young, instead she worked and put herself through college and learned how to speak both English and French. She also taught herself how to sew and in fact years later, she would become a very successful seamstress.

Moving to Canada with my grandfather and their two children in the early 60’s, they only had a couple of hundred dollars saved up to start their new life in North America. Both my grandparents worked two jobs to make ends. Eventually they saved up enough money to buy a building and open a business.

My grandmother took care of everyone and when she became a widow at the age of 50, she continued to take care of her family, running the business by herself and often sending financial support to her family in Armenia.

My grandmother is my hero because I admire her courage, her strength and her perseverance through the most difficult of times.

“She had an incredible will to survive and succeed and she had an excellent work ethic and business skills. Any time I feel like giving up I think of the hardships she went through and it always gives me the strength to keep on and to not give up so easily.”

Q: What are your personal passions outside of fitness?

I enjoy creating vegan baked goods and high protein, nutrient dense vegan meals. This has become life altering for me, as I have discovered that there are countless ways to nourish my body with plant based foods. Right now I’m in the process of perfecting my recipe for vegan french macarons and hope to market them in the near future.

I have also volunteered several times at the SPCA annexe for the animals who are in rehabilitation and not quite ready for adoption. I can honestly say that those hours were some of the most humbling and heartwarming moments of my life.

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

I try to take a 20-minute power nap at least 5 days a week. I find that when I unplug from the world, it helps to relieve stress and gives me the energy and focus I need to take on the rest of the day.

Q: Tell us about the path that led you to vegan bodybuilding?

About two years ago, I was looking for a new cookbook and I stumbled upon a vegan cookbook by renowned author Colleen Patrick Goudreau. It wasn’t that I was specifically looking for a vegan cookbook, but as I leafed through the pages, I saw recipes that I thought I might like to try.

Once I brought the book home, I began reading about the way the dairy and meat industry produces much of the animal-based foods we eat and I was immediately horrified.

“I was in disbelief and I was angry and I felt that a terrible secret was being kept from the general population about what goes on behind the locked doors of slaughter houses.”

I resolved to change my lifestyle one day at a time, one meal at a time. My beliefs about animal cruelty now extend to the clothing I wear, and to the household products and cosmetics I use. I do not like labels and I do not consider myself a vegan, a vegetarian, a pescetarian or any other food related lifestyle label.

I will say however that I consume absolutely no dairy products and no animal based proteins or foods other than fish three days a week. And there have been times when I haven’t consumed any fish in a two and three-week period at all.

My goal is not to be perfect but rather to be mindful and compassionate about the choices I make every day, and to continue to educate myself as well as my family.

I don’t know who said this but it is my favorite quote of all time and it has become my motto in life: “Small acts when multiplied by millions of people can change the world.” I think that if we could all just reduce our consumption of animal-based foods and products, the world would be much more balanced, compassionate and healthier place.

Q: Sample meal plan for leaning out:

My meal plan for eight weeks leading up to a competition:

  • Meal 1 & 3: Vegan protein powder prepared with water and a half cup each frozen berries and baby spinach.
  • Meal 2: 1/3 cup oats or cream of wheat prepared with 1 cup water and half a banana, dash of cinnamon.
  • Meal 4 & 6: 4 oz tofu or other vegan protein such as tempeh, soy based ground round or veggie burgers, or white fish (such as sole, cod or halibut), 1/2 cup carbs (such as 1/2 cup sweet potato, brown rice, bulgar or quinoa) 1/2 cup greens (such as asparagus, green beans, broccoli or brussel sprouts). Remember to omit the use of seasonings containing salt and fats.
  • Meal 5: Vegan protein bar (either homemade or bought such as Square Bar, 22 Days or Vega Sport) or my homemade Vital wheat gluten muffins, and half a vegan protein shake.
  • Meal 7: Vegan protein shake and six natural almonds.

Notes:

  • Make sure to drink at least five to six glasses of water a day.
  • Coffee or tea with unsweetened non-dairy milk and no sweeteners.
  • I do allow myself to have one cheat meal a week limiting the calories of this meal to 400.
  • The diet does get stricter at six weeks out, and then again at two weeks out with no cheat meal.

You really have to love what you’re doing to keep this up, and for the most part I really do. I’m excited to see the changes in my body as I continue to lean out over the next six weeks.

Q: Favorite post-workout meal?

Though I haven’t had this in a while because I’m currently preparing for my next competition, my favorite post-workout meal is a big bowl of pasta with tofu-based rosee sauce and a warm bread roll for scooping up the sauce.

I have also learned that the best time to consume “empty calories” is right after workout, so this is the time I might indulge in my favorite desserts like coconut cake or chocolate cupcakes.

Q: Philosophy on supplements and which ones you take?

I don’t believe in taking too many supplements. I take my vegan shakes, the best ones I have tried are by Growing Naturals, Raw Fusion and Sun Warrior.

Their macro and micro contents are perfectly suited to my needs. I make sure to read the nutritional facts carefully, some protein powders although very good, are too high in carbohydrates and especially sodium to be suitable for leaning out.

I do take a vegan daily multivitamin and a teaspoons of vegan glutamine in my shakes twice a day. I was taking BCAA’s for several months but since I stopped taking them I haven’t noticed a decline in my performance or endurance levels. I’ve discovered that a good cup of coffee and an apple for pre-workout do wonders for me!

Q: Describe your training regiment:

I train 5 days per week for about an hour or so.

Every session begins with a light warm up on the treadmill for 10 minutes and ends with about five minutes of stretching all the muscles that I worked. These are habits that all exercisers need to incorporate into their routines to ensure that both the body and mind are prepared and focused. Stretching after a hard training session is often overlooked, but I make sure to do it because I have found that my muscle recovery is a lot quicker and I rarely experience muscle pain due to heavy lifting.

  • Day 1: Hamstrings, Quads, Glutes & Calves
  • Day 2: Chest & Shoulders
  • Day 3: Back
  • Day 4: Biceps & Triceps
  • Day 5: Hamstrings & Glutes

My abdominal muscles are very developed from working them with weights.

I only work them once or twice a week now by doing three sets of 25 hanging knee raises.

My favorite exercises happen to all be for the legs. They include the leg press machine, dumbbell step ups with a back lunge combo, the barbell glute bridge and elevated sumo squats with kettlebell.

“Ever since my trainer put me on a twice a week leg regimen, I have noticed a significant change in the overall shape of my legs.”

In fact, leg days are my favorite training days because the results have exceeded my expectations and this only motivates me to work even harder.

An exercise that I like to do twice a week is a chin-up. Two years ago, when I first started vegan bodybuilding, I couldn’t even do one. I would only see men attempting this exercise and I could only do them on the assisted pull-up machine.

After a couple of weeks of building up my strength, I started with two sets of just two or three reps unassisted. I was so determined to do chin-ups and now after two years I’m able to perform four sets of seven. You can say I feel pretty badass when I’m done!

Q: What tips can you share that have led to your success in vegan bodybuilding?

“One thing that I have learned to do is to be patient with myself. Just because you don’t see results right away doesn’t mean you will never see them.”

A lot of consistency with your training and diet are key to bodybuilding success as is maintaining a positive attitude. And in other aspects of my life, I make sure that I enjoy whatever it is I choose to do.

Another aspect of bodybuilding that is of extreme importance is proper technique. I see many bodybuilders focused on lifting heavy weights as opposed to focusing on proper form. Sooner or later, this will inevitably cause disastrous results leading to all kinds of injuries and time off from the gym.

I always make sure to be focused on things like keeping my abs tight, my back flat on the bench, no knees passing the toes, no locking the knees, my elbows tucked to my sides and to watch out for using momentum or compensating with my back.

Q: Where do you think vegetarian bodybuilding is going in the future?

We are fortunate to live in an age where there is so much information about plant-based diets at our fingertips. Over the past couple of years, I have noticed an ever growing community of people seeking change.

Now we are seeing alternatives to the traditional North American diet and exposing truths about the dairy and meat industry and the food and drug industry as a whole.

I think vegan and vegetarian bodybuilding will grow to be the norm in the future. Because more and more people are tending towards reducing their intake of animal-based products, and because the bodybuilding industry is now beginning to accept as well as promote bodybuilding as a reflection of good health both inside and out.

Q: What’s next for you?

My short-term goal is to begin my new career as a personal fitness instructor. Another short-term goal for next month, is to place in the top three at Quebec’s APQ Natural Bikini Competition.

Finally, my long-term goal is to open my own gym/studio with a healthy food bar, where I can offer my clients personal training sessions in a great atmosphere and introduce them to a variety of plant-based foods. And, let’s not forget the incredible vegan desserts!

For more vegan bodybuilding tips, watch this video - How to Get TONED and Build MUSCLE on a VEGAN DIET | 5 Tips to a Strong/Lean/Fit Bikini Body



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 Bodybuilding Tips

 


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