How Plant-Based Proteins Can Build Muscle and Lose Fat?

 

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

 

BODYBUILDING.COM EDITOR-IN-CHIEF TALKS FITNESS & THE FUTURE

Earlier this month, I contacted the Editor-in-Chief at Bodybuilding.com, Jeff O’Connell, to be the first interviewee for our new “Fitness Luminaries” section.

Have a nice cup of coffee as Jeff talks about how plant-based proteins can build muscle and lose fat, and warns us about how climate change may affect fitness in the next 10 years.

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

You’d probably get a more entertaining answer if you asked them what I’m bad at, but I hope they’d say I have a knack for identifying a good story and then pairing that concept with the writer ideally suited to breathe life into the idea. I hope they’d also say that I’m open-minded and fair.

I think an Editor-in-Chief needs to be the last person standing at the gates, so to speak, in defense of what’s in the best interests of readers, as opposed to other constituencies.

That duty can be even more challenging when you’re EIC at an e-commerce company, rather than a traditional publication.

I’m very fortunate in that the executives at Bodybuilding.com agree, putting their readers above all other constituencies, too. They’ve never wavered even once in that regard during my tenure. In the end, satisfied consumers lead to a website’s success.

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

Floyd Mayweather, Jr. once threw an uppercut at me on a private jet. 50 Cent was along for the ride, and I was there writing a book with 50. The punch was in jest.

Q: What advice would you tell your 13-year-old self?

That kid was skinny as hell and painfully shy, so I’d tell him to start working out every day.

Q: Who’s your favorite luminary? Why?

Favorite luminary… Man, that’s tough. When he’s not talking to empty chairs at political conventions, Clint Eastwood is an amazing American figure, I think. He’s worked at such a high level both as an actor and a director, and he’s still doing amazing films well into his eighties. The unexpected late-career masterpiece, like “Unforgiven,” is always kind of exhilarating.

Q: How do you go from shopping DEA and FBI careers to writing a bestseller to Editor-in-Chief at Bodybuilding.com?

I was interviewing for jobs at the FBI and DEA because that was my plan as a Latin American Studies major at UCLA.

I liked the idea of doing something that was physical, cerebral, and exciting.

Freelance writing took me into the fitness magazine business instead, and I eventually started writing books on the side—one of which, “LL Cool J’s Platinum Workout,” became a New York Times Bestseller in 2006.

I joined Bodybuilding.com in 2011 after working at Men’s Health (executive writer) and Muscle & Fitness (Editor-in-Chief).

Q: If you had to choose, which of your books is secretly your “favorite child?”

“Sugar Nation,” which is part memoir and my only solo book to date, is my favorite.

The collaborative projects are fun and rewarding, but you succeed by capturing the other person’s voice and vision.

“Sugar Nation” is my personal story, as well as an exposé on the causes of America’s type 2 diabetes epidemic: too many carbs and too little exercise among the general population, and a misunderstanding by the American Diabetes Association of the disease in its name.

Q: If you had to choose only three exercises, what would they be?

1. Burpees. You can do them anywhere and they’re virtually a full-body workout.

• Walking lunge. Works most of your lower-body and burns a ton of calories.

• Prowler push. This is great for overall conditioning and HIIT. I had a really bad herniation in my spine at L5/S1 that had to be surgically repaired in 2012, and the prowler works better than running and other forms of cardio for me.

Q: If you had to choose only three supplements, what would they be?

1. Greens formula. Most of us don’t consume a diverse enough array of fruits and vegetables, so Green Vibrance, the product I use, covers those bases.

• Protein powder. Isopure is compatible with my low-carb diet, and helps with muscle repair and recovery.

• Fish oil (or flax seed oil for vegetarians). Supports cardiovascular health, which only grows more important as you age. The one I take is made by Nordic Naturals.

Q: What has been the biggest change in fitness you’ve seen in the past 10 years?

I’m tempted to say the emergence of CrossFit, but I think social media has had an even greater impact. People posting workouts and healthy recipes and inspirational memes—sure, it becomes annoying at times, but I think it’s had a profoundly positive impact by motivating people, creating communities, and so on.

Q: What do you predict will be the next big change in fitness?

In the next 10 years, I think climate change will begin affecting all forms of human activity, fitness included, in profoundly negative ways. Outdoor training may have to be modified. Many summer events will be unbearably hot, and it’s going to be harder and harder to hold winter events because of a lack of snow.

“Access to certain fruits and vegetables may be more limited, and hydration in certain instances may be a challenge rather than a given.”

I’m sure Apple and Nike will have developed all sorts of amazing wearable computing and clothes, etc. by then, but it won’t matter when you want to go for a run, and it’s 125 degrees outside and there’s no water because it’s rationed. The California drought is a harbinger.

Q: How does fitness contribute to your success today?

The more you’re a practitioner, the more tuned in you are to what you’re writing or editing on the subject. It also makes you a more focused, more energized person regardless of your occupation.

Q: Do you meditate? If so, please walk us through your practice.

I just started meditating, and I’m way too inexperienced to claim to have a “practice.” Right now, I sit still, close my eyes, and focus on breathing with my diaphragm. I’ve learned the hard way that we need stretches of deep relaxation, whether it’s meditation or whatever.

Q: Thoughts on vegetarian bodybuilding and vegan protein powders coming out?

I think it’s awesome that some vegetarians pursue bodybuilding. They have to be a little more creative with forming complete proteins than non-vegetarian bodybuilders do, but a vegetarian can have an amazing physique.

“Plant-based proteins can build muscle, too, and the category is growing.”

Q: What’s your next big project?

I have two literary collaborations coming out in early 2016: “Spartan Fit” (Houghton Mifflin Harcourt), which is the sequel to the New York Times Bestseller, “Spartan Up!” and “15 Minutes to Fit” (Avery), a collaboration with Zuzka Light.

To follow Jeff:

https://www.facebook.com/thesugarnation
https://twitter.com/sugar_nation

To learn more about how plant-based proteins can build muscle and lose fat, watch this video - How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

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 Plant-Based Proteins Can Build Muscle and Lose Fat

 

ARE HIIT WORKOUT ROUTINES FOR FAT LOSS SUPERIOR?

 

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

Bodybuilders and those into fitness have traditionally used steady-state cardio, which involves low to moderate-intensity exercise to burn body fat. Some experts argue that this form of cardio is superior to others because it burns a higher percentage of fat for energy. In recent years, HIIT (high-intensity interval training) has come onto the scene in a big way.

What Is HIIT?

HIIT is exercising with 100% of all the strength and energy you can muster, alternated by short recovery periods of low intensity/no intensity. Unfortunately, many people seem to confuse HIIT with regular interval training.

To be clear, HIIT is a form of interval training, though the opposite isn’t necessarily true. Interval training is a varying of intensities within the same workout, where you alternate a low intensity bout with a higher intensity bout, but not necessarily at 100% output.

For what it’s worth, all forms of interval training can be effective.

Benefits of HIIT

• takes less time to burn calories
• more dynamic, generally more fun
• convenient, can do it anywhere
• EPOC effect (afterburn)

Does intense exercise help burn more calories and fat than standard aerobic and steady-state workouts? Like most things in the domain of fitness, there are opposing camps on this topic.

One feature that seems to lean on the favorable side of HIIT is what’s known as Excess Post-Exercise Oxygen Consumption (EPOC).

“These high-intensity training sessions force the body to work harder to build its oxygen stores back up—for a period of 16 to 24 hours post-workout, research suggests. The result: more calories burned than if you’d exercised at a lower intensity for the same (or longer) period of time. Think about it like maxing out your credit card: During rest, your body has to work hard to clear away the lactic acid and pay back its oxygen debt. Exactly how much you can burn after exercising directly correlates to the duration and intensity of your workout,” says DailyBurn trainer Anja Garcia, RN, MSN.

I usually avoid referencing Wikipedia, but it does have some quality information about the EPOC effect.

Use Caution

Most people are better off starting with more basic interval training that is less taxing on the system. HITT requires an advanced level of fitness. If done too often and/or combined with additional types of high-intensity exercise, it becomes counter-productive and will likely lead to over-training and/or injury.

Four questions to consider before trying high-intensity interval training:

1.What is your primary goal?

If your primary goal is to simply reduce body fat (which is most of us), I recommend that you take a pass. Yes, fat loss is about inducing a caloric deficit, but we also know that it is mostly dependent on one’s diet. You’ll do better by getting your diet under control instead of risking overtraining and injury with this method.

HIIT will also put the brakes on your strength training gains, because it tends to make you lose strength and power. When the primary goal is fat loss, your order of importance should be: diet (first), weight training (second), and then moderate cardio (third).

On the other hand, if your primary goal is to increase speed, athletic ability, and anaerobic capacity, this is a good option.

2. What does your diet look like?

If you’re on a diet that has little to no carbs, attempting to do HIIT will be disastrous.

Not only will you lose muscle mass, but your body will crash halfway through the workout because you won’t have the necessary glucose in your system to execute such intense exercise.

3. How do you workout?

HIIT is much more demanding on the central nervous system (CNS) than moderate cardio. The CNS can only handle so much intensity. Once you surpass its limit, you enter into the realm of overtraining and injury. For example, you may have hit your legs hard yesterday, but today for some reason, you don’t have enough strength left to tackle your upper body workout.

On the surface, the two sessions seem unrelated because they are different muscle groups, but there is a connection. Your CNS drives your strength output to a high degree, and when you deplete that in training your legs, there’s not much left to train upper body at maximum levels the next day.

4. How fast do you recover?

If you tend to have a slower recovery system (usually ages 35+), then you should stick with moderate cardio. It’s as simple as that.

HIIT Workout Routine at Home

This HIIT bodyweight routine will train your upper and lower body, and you can even do this during your lunch break:

• 20 Jump Squats
• 
  Stand with feet shoulder-width apart, arms straight out in front of you. Bend your knees, keeping them in line with your feet, and sit back into a deep squat past parallel. Rise up in a controlled fashion, and perform a small jump. Then land back in your squat position. Repeat.

• 20 Push-Ups
• 
  Go down slow and controlled, and explode up without locking out the elbows completely. The main thing here is to keep your back straight. You can also choose to do these on your knees.

Advanced Level: 30 reps for each

Alternate a set of jump squats with a set of push-ups and a resting period of only 60 seconds in between. Start with 1-2 complete cycles of both exercises.

Summary

HIIT workout routines work, just like traditional cardio routines work. After synthesizing several conflicting articles and scientific studies, my overall takeaway, however, is that whatever the difference for producing fat loss, it’s pretty minimal, borderline negligible. Do whatever it accommodates your schedule and type of training regimen. Bodybuilding and fitness is by no means a one-size-fits-all activity.

The four questions asked above are worthwhile to consider in any case.

Still want me to choose sides?

Overall, the evidence suggests that HIIT is slightly more efficient at achieving fat loss. However, HIIT can also create a strength deficit (making you weaker), and carries a greater risk of injury and overtraining. Slow and steady seems to win the race in the long run.

Personally, I’m a “both-and” kind of guy, and enjoy variety in my workout routines. I prefer using both HITT workouts and steady-state cardio sessions based on how I feel that day.

To learn more about HITT Routines for Fat Loss, watch this video - 30 Minute FAT-BURNING HIIT WORKOUT! 🔥Burn 450 Calories 🔥Sydney Cummings

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 –  Best Plant-Based Diet for Vegan Athletes

What is the Best Way to Completely Reverse My Arthritis Within a Month?

 

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

Completely Reverse My Arthritis Within a Month - Chronic Arthritis Pain Can Be Cured Online

Arthritis makes everyday activities difficult.

Sitting for too long or typing on a computer are just two examples that can be compared to pulling teeth for arthritis sufferers.

Forget the pain that sitting in front of the screen surfing the net brings for a moment – there is some light – the Internet, according to an Australian study, can help you out – and it’s more effective than a well-meaning doctor.

Researchers recruited 148 people over the age of 50 who suffered from chronic knee pain.

They divided them into two groups. One received an Internet-based arthritis management course. The other received simple but vague educational materials about arthritis.

The online course included educational material, Skype sessions with a physiotherapist to train, and an interactive program called Pain COACH that taught them relaxation techniques, problem solving skills, the use of pleasant imagery, and the modification of negative thoughts about pain.

Three and nine months after the program had finished, participants completed questionnaires to report pain levels while walking, their quality of life, their functional status, their sense of control over their arthritis, their ability to cope, and any negative beliefs they were experiencing about pain.

The participants that received personalized intervention showed improvement in all areas, especially pain and function.

Completely Reverse My Arthritis Within a Month - But not all online programs to cure disease are created equal. There is, however, a quick sure-fire way you can cure your arthritis in 21 days or less – and it just takes these simple three steps…

Completely Reverse My Arthritis Within a Month - This Common Household Cleaner Cures Arthritis and Improves Health

What you have below: an article that will show you the household cleaner that helps to eliminate arthritis in your body.

You read that right. It’s a household cleaner. Not some fancy-schmancy drug from Big Pharma.

Actually, this household cleaner kind of scared the pants off the Big Pharma industry. It’s that good.

Boron (found in Borax) is a naturally occurring mineral, extracted from dried salt lakes. Normally, a healthy diet with unprocessed and organically grown fruits and vegetables provides about 2 to 5 mg of boron per day.

However, harsh soil fertilizers and unhealthy cooking methods greatly reduce the intake of boron from food.

Nowadays, due to the increase of chemical soil fertilizers and processed food, our boron intake has been greatly reduced compared to 50 or 100 years ago. And that led to a significant uptick in diseases related to joint inflammation, such as arthritis.

In 1960, Australian plant and soil scientist Rex Newnham developed arthritis. He tried to cure it with all kinds of treatments that conventional medicine could offer.

Unfortunately, nothing worked and his arthritis was only progressing.

He decided to look for an answer in plants and discovered that the soil in the area were plants were grown was rather mineral-deficient.

Dr. Newnham knew that boron increases calcium metabolism in plants. He decided to supplement himself with 30 mg of Borax a day. After three weeks of experimentation, the pain, stiffness and swelling completely disappeared.

Even though he shared this exciting news with Australian public health, they were not interested in a safe and alternative arthritis treatment.

Soon after, Dr. Newnham developed tablets with a safe and effective concentration of boran and helped thousands of people to cure their arthritis.

Obviously, that was a great threat to big pharmaceutical companies. It threatened to reduce their profits by replacing expensive arthritis treatments (that don’t work anyway) with an easy and cheap supplement. As a result, Borax was declared to be a poison in any concentration and banned from use as a cure.

Later, a double-blind trial in Royal Melbourne Hospital revealed that patients supplemented with Borax had 70 % improvement in their Arthritis symptoms, compare to 12% in Placebo group.

There is obviously a direct correlation between low boron levels and arthritis. For example, Jamaica has extremely low soil-boron levels and their Arthritis rates are 70 % higher than Israel, where estimated daily boron intake is 5 to 8 mg with arthritis rates only 0.5- 1 %

Bone examination revealed that arthritis-affected joints had only half the boron content of healthy joints.

The synovial fluid that helps carry nutrients to the cartilage and lubricates joints was found to be boron deficient in arthritic joints.

According to Dr. Newnham, supplementing with Borax can eliminate pain, inflammation, and joint stiffness in about 1 to 3 months.

After that, he suggests reducing the treatment from 3 daily pills to 1 pill a day (each containing 3 mg of Borax) as a preventative measure to avoid future arthritis.

Borax is usually sold as agricultural or technical grade with 99 to 99.5% of pure concentration. The remaining 0.5 % might consist of potassium, sodium, chloride, sulphates, phosphates, calcium, carbonate, bicarbonate, but no toxic or heavy metals.

Boric Acid is also a popular and very effective treatment for candida yeast infections. And, it is widely sold and manufactured in the states.

Let’s hope that in the near future we can purchase boron supplements as a treatment for arthritis in any health food store.

Completely Reverse My Arthritis Within a Month - Spoiler alert: there’s an even better method to easily defeating arthritis. Click this link and take a peek at how you can do this…

Completely Reverse My Arthritis Within a Month - This Traditional Arthritis Treatment Proved Useless (or worse)

There is a popular treatment for arthritis that’s so effective in the beginning, most arthritis sufferers are tempted to jump on it.

But a new study published in JAMA by four scientists from the Tufts Medical Center and the Boston University School of Public Health reveals devastating long-term effects of this method.

It doesn’t just become useless within a few months, it actually eats up your joint cartilage like a vampire, leaving you in a much worse state than before.

Researchers recruited 140 patients with painful knee osteoarthritis.

They randomly divided them into two groups: 70 participants received injections with corticosteroid triamcinolone and the other 70 received saline injections for two years.

The participants were asked to report their pain levels every three months and the doctors performed MRI scans at the beginning, the middle and the end of the study to examine their cartilage.

After 24 months, those injected with the corticosteroid reported no less pain than those injected with saline, suggesting that corticosteroids are actually useless long-term treatments for arthritis pain.

Even worse, those who had been given the corticosteroid injections had lost more cartilage than those given the saline, suggesting that corticosteroids actually lead to cartilage loss, precisely what one must prevent in people with osteoarthritis.

For more ideas on how to completely reverse my arthritis within a month, watch this video - How To Reverse Back Pain And Arthritis Naturally! (RA Tip of the Day)

But what can you do if your pain is so severe you can’t exist? Here are the 3 steps I used to completely reverse my arthritis within a month…

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

A Brief Background on the Author

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

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

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

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

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

To find out more about this program, go to Completely Reverse My Arthritis Within a Month

 

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

A VEGAN BODYBUILDING ADVENTURE IN BIKINI COMPETITION

Jacked on the Beanstalk: A Vegan Bodybuilding Adventure

By Samantha Shorkey

I never really think of myself as any kind of “inspiration” and I’m beyond flattered every time someone refers to me as one. I’m just a regular Canadian country girl who’s always had a deep love and respect for animals.

And one who just happens to spend a lot of time in the gym because I also have a deep love for staring at my rippling, plant-built muscles. I like to think I’m proof that hard work and dedication really do pay off.

I took first place in my first-ever bikini competition in June 2013.

I also won first place, for the bikini overall title and my World Naturals Bodybuilding Federation (WNBF) pro card just one year later.

And yep, I did it completely natural, on a strict vegan diet.

“I like to think being vegan enhances my life in every way except of course at family dinners and BBQs where no matter what, you’re always that ‘pain in the ass’ vegan.”

Truth be told, I haven’t actually eaten meat in almost 24 years. So I don’t really remember how I felt before I followed a plant-based diet. But I wasn’t always a healthy plant eater either.

For many years, I was a teenaged vegetarian living off of fries and salad. And it wasn’t until I learned how to eat properly balanced, whole food-based vegan meals that I was able to turn my “skinny fat” self into a lean, green vegan machine.

It’s so true that when you eat healthy, you feel healthy. And when you eat like crap, you feel like crap.

“And not to toot my own horn but I can’t help but notice how much more vibrant and youthful-looking my skin is compared to many other women my age (I’m almost 33). I also think it’s fairly easy for me to maintain a healthy weight year-round.”

And even if I fart and crap far more than the average person, my digestion runs like a well-oiled machine 24/7. Was that TMI? Did I just become less hot for saying that?

Or perhaps a little MORE hot?

So how exactly do I get “jacked on the beanstalk” and kill it on stage as a bikini competitor?

Training & Bodybuilding

Well first off, with a lot of cardio! I try to do about 20 minutes most mornings and always like running and walking lunges on the treadmill (HIIT style), the Stairmaster, stepper machine and peddling on the exercise bike (ass always off the seat).

With the bikini competition division, there isn’t much of a “bulking” period, so I try not to get any bigger than about 140 lbs. or 15 lbs. above stage weight (I’m 5’7″).

When I’m cutting weight, my gym sessions usually entail high sets and reps i.e. four sets of 12 – 15 reps. I also do a lot of supersets so that my weight sessions are a cardio workout too (burning even more fat.) And I always switch my program every four to six weeks so my muscles never get used to the stress I put on them.

Additionally, I like to incorporate a plyometrics workout into my routine once per week. Plyometrics are an “explosive-reactive” type of jump training. I love doing box jumps except for that one time I missed the box and smashed up my shins real good.

Like most competitors, to get really cut right before a competition, I eat a ton of asparagus (a natural diuretic) and consume dandelion root (another natural diuretic.)

Diuretics help to flush out the sodium & excess fluids in between skin and muscle. Asparagus contains high levels of the amino acid asparagine, which not only helps to flush out the fluids but it helps rid the body of excess salts too. I will then cut down on water starting the day before my show.

Diet & Nutrition

Generally-speaking in terms of diet (whether training to compete or not), I get most of my protein from tempeh (fermented soy bean), tofu, beans and high quality, vegan protein powder.

I’m a big fan of brown rice protein powder because it doesn’t make me feel bloated or gassy like a lot of pea-based ones do.

Macronutrient Ratio: I try to get 50% of my daily calories from carbs, 30% from protein and 20% from fats.

My go-to starchy complex carb sources are yams, squash, white rice and oatmeal. For fats, I love almond butter, extra virgin olive oil, coconut oil, and flax seed oil.

I also make sure to drink a minimum of two or three liters of water per day and I always give myself at least one day of rest each week.

Rest days are so important! Physical stress keeps your blood sugar levels elevated which can contribute to water retention as well as block fat burning.

Dieting in general and more specifically, bikini competition dieting is a huge challenge both physically and mentally. When you’re eating a minimum amount of calories combined with a lot of exercise, you get so hungry and crave sugary carbs like a fiend!

Being able to resist the temptation to hog out is one of the most intense, brutal tests of self-control I’ve ever had to face. It teaches you self-discipline like you wouldn’t believe! There have been times where I gave into the temptation and there have been times when I was stronger than it.

It’s important when overcoming any kind of challenge or pursuing a specific goal to find motivation and inspiration from somewhere or something. For me, it started with the animals.

I simply wanted to speak for those who couldn’t speak for themselves by dispelling the myths that vegans are scrawny and malnourished (also why I always rock vegan-inspired gear at the gym.)

Today, my motivation has grown to include the incredibly supportive vegan community.

The inspiring stories I’ve heard and kind words I’ve received over the years have been incredibly humbling and encouraging.

I really hope to always be a positive role model for veganism whilst staying true to who I am—real, honest and relatable.

“Succeeding in competitive bodybuilding definitely isn’t easy. People don’t realize that it’s so much more mental than physical and I always say, you kind of have to be a little crazy in order to live this lifestyle.”

So I guess I’m admitting to being mildly psychotic in addition to farting a lot. But have you seen my perfectly-sculpted ass cheeks?

For anyone wanting to follow my vegan adventures and learn some of my workouts and recipes, I can be found via my blog at www.JackedontheBeanstalk.com.

And be sure to check out my “Jacked on the Beanstalk: Plant-Based Fuel for Vegan Athletes” eBook.

For more ideas about plant-based diet for vegan athletes, watch this video -Best Vegan Foods For Athletes

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 –  Best Plant-Based Diet for Vegan Athletes

What the American Dietetic Association Has to Say about Vegetarian Diets?

 

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

ADA SAYS VEGETARIANS SHOULD PAY SPECIAL ATTENTION TO D & B-12

Source: Position of the American Dietetic Association: Vegetarian Diets

“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 vegetarian diet is defined as one that does not include meat (including fowl) or seafood, or products containing those foods. This article reviews the current data related to key nutrients for vegetarians including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12.

A vegetarian diet can meet current recommendations for all of these nutrients. In some cases, supplements or fortified foods can provide useful amounts of important nutrients. An evidence- based review showed that vegetarian diets can be nutritionally adequate in pregnancy and result in positive maternal and infant health outcomes.

The results of an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than non-vegetarians. Furthermore, vegetarians tend to have a lower body mass index and lower overall cancer rates.

Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals.

The variability of dietary practices among vegetarians makes individual assessment of dietary adequacy essential. In addition to assessing dietary adequacy, food and nutrition professionals can also play key roles in educating vegetarians about sources of specific nutrients, food purchase and preparation, and dietary modifications to meet their needs.”

(below is more info beyond the abstract above)

Vegetarian diets can meet the needs of bodybuilders and athletes.

Protein needs become elevated because training increases amino acid metabolism, but vegetarian diets that meet energy needs and include good sources of protein (e.g., quinoa, legumes, etc.) can provide adequate protein (protein supplementation can help).

For adolescent athletes, special attention should be given to meeting energy, protein, and iron needs. Amenorrhea may be more common among vegetarian than non-vegetarian athletes, although not all research supports this finding. Efforts to maintain normal menstrual cycles might include increasing energy and fat intake, reducing fiber, and reducing strenuous training.

A variety of menu-planning approaches can provide vegetarians with adequate nutrition. In addition, the following guidelines can help vegetarians plan healthful diets. Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and if desired, dairy products, and eggs.

Choose whole, unrefined foods often, and minimize intake of highly sweetened, fatty, and heavily refined foods. Choose a variety of fruits and vegetables. If animal foods such as dairy products and eggs are used, choose lower-fat versions. Cheeses and other high-fat dairy foods and eggs should be limited in the diet because of their saturated fat content, and because their frequent use displaces plant foods in some vegetarian diets.

Vegans should include a regular source of vitamin B-12 in their diets along with a source of vitamin D if sun exposure is limited.

Vegetarian Diet for Pregnant Women

Lacto-ovo-vegetarian and vegan diets can meet the nutrient and energy needs of pregnant women. Birth weights of infants born to well-nourished vegetarian women have been shown to be similar to birth-weight norms and to birth weights of infants of non-vegetarians.

Diets of pregnant and lactating vegans should be supplemented with 2.0 micrograms and 2.6 micrograms, respectively, of vitamin B-12 daily and, if sun exposure is limited, with 10 micrograms vitamin D daily. Supplements of folate are advised for all pregnant women, although vegetarian women typically have higher intakes than non-vegetarians.

Solely breast-fed infants should have supplements of iron after the age of 4 to 6 months and, if sun exposure is limited, a source of vitamin D. Breast-fed vegan infants should have vitamin B-12 supplements if the mother’s diet is not fortified.

Do not restrict dietary fat in children younger than 2 years. For older children, include some foods higher in unsaturated fats (e.g., nuts, seeds, nut and seed butters, avocado, and coconut oil) to help meet nutrient and energy needs.

To get more ideas about vegetarian diets, watch this video -How to start a vegan diet | Everything you need to know!

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 –  Can Vegetarian Diets Meet the Needs of Bodybuilders and Athletes ?

How to be Fully Nourished and Healthy on a Plant-Based Diet?

 

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

KORIN SUTTON DISCUSSES FUNCTIONAL TRAINING

“Vegan bodybuilding was the best thing I could do to show the world that you can be fully nourished and healthy on a plant-based diet. This is my journey now, and I am enjoying every minute of it.”

Name: Korin Sutton
Occupation: Personal Trainer and Pro Vegan Bodybuilder
City/State/Country: Delray Beach, FL USA
Age: 29
Height: 5’10”
Weight: 185lbs
Facebook: www.facebook.com/korin.sutton

Q: Who was your role model as a vegan bodybuilder?

My role model was Torre Washington. Through my endeavors of vegan bodybuilding, we are now good friends and we hang out from time to time.

He was recently on the same team as me with Clean Machine. Torre was a great example to show me that it’s possible to be an athlete purely on a plant-based diet.

Q: Tell us about the path that led you to plant-based fitness?

It all started when I heard Gary Yourofsky Speech at June 2011. I listened to his speech at Broward College and he totally open my eyes. I always had a misconception on how animals were being treated and raised for human consumption. I also had a big misconception on animal nutrition. From that day on I decided to become vegan.

It wasn’t easy at first, I stopped eating all land animal products and became Pescatarian for about a year, then became vegan after that. I’ve been vegan for 2 1/2 years and it feels great not to be involved with any type of animal cruelty.

“Animals are not meant to be mass-produced in factory farms for food.”

Q: Sample meal plan for building muscle:

Morning:

• 2 cup of oats
• Multivitamin
• 1 tbsp flax seed oil
• MSM
• Cell Block

Morning Snack:

• Protein shake
• 2 tbsp peanut butter
• 2 cup of oats
• 2 servings veggies

Lunch:

• 3 servings Beyond Meat
• 2 servings veggies
• 2 cups brown rice

Lunch Snack:

• Protein Shake
• Cell Block
• 2 tbsp peanut butter
• 2 cup of oats
• 2 servings veggies

Dinner:

• 1 tofu block
• 2 servings veggies

Macro Totals:

Protein: 236g
Carbs: 481g
Fat: 64g

Q: Typical protein-rich breakfast:

My favorite is protein pancakes made with Raw Fusion Banana Nut, almond milk, vanilla extract, almond extract, cinnamon, and wheat flour.

Q: Philosophy on supplements and which ones you take?

I believe supplements should be used for better performance and higher quality of life. They should never be used as a primary replacement of actual food. The more whole foods you take in, the better your body will respond and perform. Just make sure supplements that you take are non-GMO, plant-based, and natural.

For example, I take:

• Clean Machine BCAA
• Raw Fusion Vegan Protein
• Flax Seed Oil by Now Sport
• Nature’s Way Alive Liquid Multi-Vitamin
• MSM by Now Sport
• Clean Machine Cell Block 80
• Ginkgo Biloba by Now Sport
• 5-HTP by Now Sport

Q: How would you describe your training for a competition:

Session 1:

• Lat pulldowns 4-5 x 10-15 (triple drop set)
• Seated rows super set with TRX XYT Correctives 4-5 x 10-15
• Upright rows 4-5 x 8-12
• Barbell row 4-5 x 8-12
• Cable bicep curls 4-5 x 10-15 (triple drop set)
• Alternate dumbbell bicep curls 3 x 10-15
• Barbell bicep curls 3 x 10-15
• Hyper extensions until failure
• Calves 4 x 30

Session 2:

• Leg extensions 5 x 12 (little to no rest in between sets)
• Leg press 4 x 20-50
• Dumbbell l toe touches 3 x 10-15
• Lying leg curls 3 X 10-15 (triple drop set)
• Lunges with barbell 4-5 x 20 steps
• Calves 4 x 30
• Shoulder lateral raises 4 x 16, 12, 10, 8

Session 3:

• Chest cable flys 3 x 10-15 (triple drop sets)
• Chest dumbbell press 3 x 10-15, drop set 3 x 10-15 (10lbs)
• EZ bar curls 2 x 10-15
• Triceps rope pushdowns 2 x 10-15
• Superset overhead rope extensions 2 x 10-15
• Tricep pushdowns 2 x 10-15 (double drop set)
• Bench dips 2 x to failure
• Calves 4 x 30

Session 4:

• Shoulder lateral raises 4 x 16, 12, 10, 8
• Dumbbell side and front superset lateral raises 4-5 x 10-15
• Dumbbell shoulder press 4-5 x 10-15
• Superset barbell upright rows 4-5 x 10-15
• Reverse machine press 4-5 x 10-15 (triple drop sets)
• Rear lateral on pec dec 4-5 x 10-15 (double drop sets)

Cardio and Flexibility:

• Spin for 30 minutes, 2-3 days out of the week
• Yoga for 60-90 minutes

Q: If you have to pick only 3 exercises, what would they be and why?

1. Push and pull
2. Bear crawls with cable resistance
3. SA kettlebell snatches with lateral shuffles

“This is a full-body workout that targets the core while working multiple planes of movement. This type of functional training in a workout regimen not only makes the body stronger, it also burns lots of calories.”

Q: What kind of meditation do you practice?

I usually do breathing meditations or mantras.

Q: What advice do you have for someone who wants to try a vegan bodybuilding diet?

The best advice I would say to save the trouble is to connect with another vegan and get a meal plan that will help you transition the right way. I make meal plans for everyone, and all of my meal plans are healthy and well-balanced.

I never expect anyone to go cold turkey. I rather people transition slowly so they will never have a relapse and they can feel the changes slow and smoothly.

For more ideas on how to be fully nourished and healthy on a plant-based diet, watch this video - What I Eat In A Day | Nourishing & High Protein Plant Based Meals | Strong & Sculpted

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 Fully Nourished and Healthy on a Plant-Based Diet