This month (actually last 12 weeks!) I've transitioned my diet to 100% vegan to see how I would feel and how it would affect my gym and overall health. Overall I'm excited to say the results have been fantastic and I'm definitely going to be continuing to be vegan.

If you are interested in trying veganism for health, ethical & environmental reasons I highly encourage it!

Strong Vegans Vs. Weak Vegans!

I have to say; some people are right when they say vegans are weak! New and misguided vegans consume the wrong foods, making them weak!

Protein intake is misguided in the vegan community. Many people believe they are a strong vegan by getting 40 - 60g of protein per day by eating rice and beans!

If you follow this trend, it will make you a weak vegan. Get most of your protein source from extra firm tofu, seitan, tempeh, and protein powder.

Exercise has many health benefits to improving your physical health and appearance. The type of exercise you do can weaken or optimize your fitness goals.

Weak vegans do a lot of cardio to lose weight which can give you a skinny fat look. Strong vegans combine functional and hypertrophy training to build lean muscle! For cardio, they do steady state and HITT to have an strong look!

Lastly, strong vegans are vegan for the animals! They stand up for what they believe in and are not afraid of conflict with other people. Weak vegans are shy and will say they are plant-based to avoid conflict and fit in.

Speak up for the voiceless and be a strong vegan!

DM or Comment “NEW VEGAN” to learn more about becoming a strong vegan!

We got two athletes to eat a plant-based diet for a month to see how it affected their athletic performance and health.

Modeling, bodybuilding, and martial arts all have different dietary needs. So lets see what they eat in a day. Whose diet resembles yours the most?

Chapters:
Intro: 0:00-0:16
Gabriella (Model) Protein Pancake Breakfast: 0:17 - 1:00
Cassandra (Bodybuilder) Tofu Scramble Breakfast: 1:01 - 2:11
Trevor (Martial Artist) Oat Smoothie Bowl Breakfast: 2:12 - 2:37
Model Post Workout Smoothie: 2:38 - 3:01
Bodybuilder Burrito Bowl Lunch: 3:02 - 4:06
Martial Artist High Protein Meal: 4:07 - 4:20
Model Protein Pasta Lunch: 4:21 - 5:23
Bodybuilder Post Workout Shake: 5:24 - 6:03
Martial Artist Salad: 6:04 - 6:38
Model Couscous With Red Lentil Dinner: 6:39 - 8:04
Bodybuilder Seitan Noodle Dinner: 8:05 - 11:33
Martial Artist Spaghetti Dinner: 11:34 - 11:48
Bodybuilder Salad With Tempeh Meal: 11:49 - 13:24

Introduction to a Vegan Diet For Muscle Building (0:54)

Before we look at the exact foods for a vegan muscle building diet, it’s important that you also make sure that you’re on the right muscle building training program to see the best muscle gains. So in this section, we’re going to give you some of the basics of a muscle-building training program.

How to Set Your Muscle Building Protein Target (2:26)

Whether you’re eating a plant-based meal plan or not, the first focus for a bodybuilding diet is to lock in your protein target. Proteins are the building blocks of muscle gains, and we recommend getting around 0.8g-1g of protein per pound of bodyweight daily. From this target, it will be much easier to work in your protein foods for the day, along with your carbs and fats. And this is especially important for a vegan bodybuilding diet as protein sources are a little more scarce.

How Many Meals To Eat Each Day (3:24)

As with any diet, there are a variety of ways that we can approach scheduling out your meals for the day, in terms of both timing and amount. As long as you’re hitting both your protein and calorie targets for the day, it really comes down to what is going to the most convenient for your schedule. As you’ll discover in this video, for a vegan muscle building diet, we recommend eating around 4 meals per day so you can spread out your protein intake.

Calorie Target for a Vegan Bodybuilding Diet (4:11)

Another important consideration for your vegan bodybuilding diet is, of course, determining your daily caloric intake. Because if you’re underrating, your muscle gains will suffer, and in this video, we will help you determine your daily calorie target for building muscle.

Meals for a Vegan Bodybuilding Diet (5:17)

Again, there’s a fair amount of variety here based upon your daily schedule, but to help get you started, we lay out a basic vegan meal based around the 4 meal setup that we discussed previously. In this section of the video, you’ll also discover some of the best vegan foods for a bodybuilding diet.

FAQ’s- Vegan Bodybuilding Diet (8:09)

In this section, you’ll discover answers to some of the most common questions and concerns when it comes to a vegan muscle building diet. You’ll discover whether or not the proteins from a vegan diet are equivalent to an omnivorous diet, how to supplement your nutrition with some of the key muscle-building nutrients that you might be missing out on, and whether or not soy will negatively impact your testosterone levels and muscle gains.

The 7 Steps to Build Muscle On A Vegan Diet

STEP #1 Progressive Overload Training (12:41)

STEP #2 Maximize Recovery (18:30)

STEP #3 Nutrition for Fast Muscle Building (20:41)

STEP #4 Proper Supplementation (24:18)

STEP #5 Progress Tracking (27:07)

STEP #6 Vary Your Routine (29:08)

STEP #7 Expectation Setting (30:37)

Eating plants doesn't have to be boring! Check out these high protein meals and hang out while we make the most of this beautiful summer day!

#vegan #cooking #nutrition

Nimai Delgado is a vegan IFBB Professional Bodybuilder who has never eaten meat in his entire life. Not one bite. In this excerpt from our podcast he explains how he meets his protein needs.

Enjoy!
💪🏽🌱 - Rich

Vegetarians aren’t the only people who want to maximize dietary protein. How can we get the most protein from plants?

High Protein Pre & Post Workout meals! What I ate + my workout routine!

The shocking, research-based benefits of five foods for athletic performance and recovery.

"Honestly finishing these workouts while changing my diet is very concerning." Quinton loves to work out and has always thought that he needed to eat a lot of animal-based protein to see results. After seeing the documentary "The Game Changers," he decided to see what happens if he switches to eating exclusively plant-based foods and proteins.