Not that long ago I shared this technique, along with a breakdown of my own caloric needs, in an interview for the No Meat Athlete Academy. Check out this clip:. As simple as this sounds, implementing this approach into daily life is the real struggle. The nutrient density of a food is the amount of nutrients you can obtain from it, given the number of calories it contains. Nutrients give your body nourishment, allowing for growth, muscle recovery, energy, and quite frankly, the maintenance of life—think vitamins, minerals, amino acids, antioxidants, fiber, water, nitric oxide, and other phytonutrients.
Therefore, low-calorie, nutrient dense foods provide a higher return on investment than foods that are high in calories but low in nutrition. Eating a high-calorie, nutrient-poor diet will make any fitness goals a struggle, whether burning fat and losing weight, building muscle, or improving endurance.
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The higher the ANDI score, the higher nutrient density. While calorie density is very important regarding weight gain and weight loss, nutrient density speaks to our health and the overall nutrition we are getting. Whole plant foods provide the perfect combination of relatively low calorie density with high nutrient quantity, and some foods such as the staples I list a little further down, are kings and queens of the plant-based jungle. There are lots of options! While this is good news, it can also be overwhelming.
So where do you start? Here are five staple foods to include in your bulking up program, based on their nutrient-to-calorie ratios and caloric density:. With variations of just these five staple foods alone, you can create lots of variety and overall nutrition to help you in your bulking efforts. For 2 banana muffins: calories, The key is to train hard with consistency and with a level of intensity geared toward igniting and eliciting change and forward progress.
A great exercise and nutrition plan creates an excellent foundation for your bodybuilding goals. The next step is to create actionable goals with attainable objectives. Goal: Add 10 pounds of total mass over the next 6 months. Pro-tip: Share your goal with some friends and on social media, and hold yourself accountable by providing regular updates, good or bad.
Timeline: Add 2 pounds of mass per month muscle, fat, and water weight , and evaluate progress monthly. Action Plan: 5 days per week of resistance weight training, and develop a nutrition plan that supports your goal by meeting your calorie and other nutritional needs. Not only your gains, but also track the food you eat. Meal tracking can be the secret sauce to your muscle-building plan.
But of course, sometimes, life gets in the way. Recently, I spent many months editing, revising, and re-writing a book I spent nearly two years writing. I was working and hour days leading up to the day I submitted the manuscript for printing. Subsequently, I took some days off from the gym, and my nutrition plan took a hit too, and things like frozen vegan burritos made their way into my diet….
Vegan Diet Plan Tips
But, after submitting my manuscript, I got back to documenting meals and workouts, and in just one month, the results were obvious:. My experience in building muscle on a plant-based diet took decades of trial and error—but your experience can be so much better! The systems and approaches I outlined above have proven effective time and time again, not only for me but also for the thousands of plant-based athletes who have followed these principles.
Your exact approach will be filled with variation and interpretation, but the core concepts remain true and lead to success: set meaningful goals, eat healthy with whole plant foods, perform exercises you truly enjoy, and be consistent. Here goes…. Your email address will not be published. Notify me of follow-up comments by email. Notify me of new posts by email.
Vegan bodybuilding meal plan & diet
As a vegan active person I eat regularly tofu, quinoa, rice, tofu, chia seeds, and hemp seeds for protein. Maca powder as stimulant. BCAAs as a protein supplement. Great stuff! I went over to a mostly vegan diet after moving in together with my girlfriend. Been struggling with the weightlifting ever since, hoping my results will go back up with these tips.
I want to do my first show and look amazing. Great transformation on 30 days, wow! I switched over to a vegan diet. I did a show back in October and I was eating meat. I can find no one to help me. I feel bloated and gross. Please help.
My maintenance daily intake in cal is I dont want to. What should I do? I bumped into this site and Im happy about it. Considering all natural bodybuilding. Wow, everything I need is right here!
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Thank you! What about fasting. Ive always read and heard you need to give your GI a rest. In your meal plans you are eating 6 times a day. Very informative, but these articles are always catered to men who workout.
Would be nice if you could also provide a realistic meal plan for women who strength train. I use a lot of those as the basis for my meals and training goals. You can reduce the total amount but keep the ingredients ratios if that makes sense? We have to be much more sensible than that. Especially, if we expect anyone to give up meat and adopt a vegetarian diet.
Telling people that they can get all of the protein that they need from eating spinach and leafy green vegetables is impractical. Just because it works for the gorillas does not mean that it will work for us. Now I am not saying that you need two grams of protein per pound of bodyweight like the bodybuilding magazines state. That is way too much protein and a case of overkill. For athletes, 0. For example, if you weigh lb and have ten percent bodyfat, then you should shoot for grams of protein to build more muscle.
If you want to maintain your size, then will probably be sufficient. Next, vegans like anyone else need to load up on healthy sources of fat. Without enough fat in your diet, your skin will dry up, your energy will plummet, and you will look like death. Also, vegan diets are free of all saturated fats, which is great for the most part. However, some saturated fat is required for optimal health, so get some coconut oil or coconut milk in you diet as well.
Vegan Bodybuilding Diet: The Ultimate Guide (12222)
Finally, make sure that you eat a variety of food to get a full array of muscle building amino acids. Have some veggie burgers and other fake meat products from time to time, but make sure that the majority of your diet comes from fresh organic food. Note: Use 3 tablespoons of rice protein powder nutribiotic brand with 8 oz of almond milk and 8 oz of soy milk. I also add in two teaspoons of vitamineral green.