Diet Plans

Vegan Diet Plan Tips

A Comprehensive Guide to Bodybuilding on the Ketogenic Diet
Retrieved 25 Oct Retrieved 21 June That means, you don't need a precise measurement of your body fat percentage - Obviously the closer to your actual body fat percentage, the better. Cutting Example Meet Freddy Fatts, a guy determined to put in the work to lose his gut and finally get ripped. Your example Freddie fats, was the large fat boy example yet is at a super small Good sources of fat are fat fish, nuts, seeds, and vegetable oils such as flaxseed oil rich in omega-3 fatty acids that may reduce the risk of coronary heart disease , olive oil rich in monounsaturated fatty acids that may reduce the risk of coronary heart disease , sunflower oil rich in vitamin E which is a strong antioxidant that prevents the cell-damaging effects of free radicals or coconut oil composed mainly of medium-chain triglycerides, which may not carry the same health risks as other saturated fats. I've been competing in bodybuilding competitions since so I've picked up a few tricks over the years and I'm going to share them with you here


Vegan bodybuilding diet plan

I will eat approx. I don't normally count fat grams, but they are kept as low as possible. But I will include essential fats through flaxseeds, fish oil, etc. A typical day will go like this: This may seem off the wall to most people. But I find that if I don't add salt to my diet I get bad muscle cramps when training. Don't worry you will not retain water, your body will adjust to a higher salt intake within a few days and as long as you are drinking lots of fluids your body will flush out any excess water.

I'll keep doing this until 2 days out from the show. I strive to be in shape one month out before the contest and then just keep with the diet, cardio, training, etc. I don't try and lift too heavy in the gym at this stage because I know that I will not gain any new muscle during the last month before a contest, I am just trying to maintain my muscle mass and get leaner.

I basically have my posing routine down pat. I just want keep plugging away consistently. The temptation to cheat on my diet is very strong now. It is very important not too cheat. I keep my eye on the finish line and know that the dieting will be all over soon. I do not carb deplete or carb load during the last week. I have tried all kinds of crazy stuff like this in the past and I found that it is best to just diet right up to the day of the show.

Carb depleting and carb loading is too "hit and miss" you risk screwing up your conditioning, it may make you look a little better, or it could make you look a lot worse. You are better off playing it safe by sticking to your diet and then just slightly increase your carb intake slightly for a couple days before the show i.

During the last week I will increase my water intake to about 2 gallons per day. I will stop all weight training and cardio a couple days before the contest to let my body rest and recover. Friday night before the contest I will cut back on my water intake and just have a small glass of water with each meal.

I also take herbal diuretic capsules on Thursday, Friday, and Saturday to help get rid of the excess water under my skin. I do not cut my water intake entirely, just cut back. Cutting out water entirely can leave you flat and smooth. You need some water in your system in order to pump up and pose properly.

I'll go to the tanning salon about 4 times per week during the last 6 weeks prior to the contest. This will give me a base tan. Then on Friday before the show I'll put on about coats of ProTan. This is a spray tan that you paint on with a sponge brush. Saturday morning before the show I'll also put on a coat of Dream Tan.

This is a dark tanning cream that you rub on your skin. I'll put a coat of this on Saturday morning, another coat before pre-judging, and again before the evening show.

Dream Tan works great and it has oil in the tan so you do not need to use much if any additional posing oils. When I go to the contest I take a MP3 player with my posing music. I try to find a place by myself back stage so I can practice my posing routine. By doing this, my routine is fresh in my mind before going on stage in front of the audience and judges. When pumping up before going on stage I will do some light, high rep, upper body exercises such as push ups, bent over rows, bicep curls, etc.

Never pump up the legs or the abs, these muscles always look and flex better when they are not pumped. Do not pump up too much because it will make you shake when you pose. Just warm up and get the blood flowing to the muscles. And the last thing that I recommend is to go out there and have a good time.

Be confident and proud of your accomplishments and put on a good show for the crowd. In this article, I will demystify the vegan bodybuilding diet and bikini competition diet and break it down into its most essential elements.

In fact, the only difference is that all of the protein sources in a vegan diet are non-meat, non-dairy, and are free from animal byproducts. An average plant-based vegan diet has a much lower calorie content than a conventional diet, meaning vegans should closely monitor their levels.

The larger the calorie deficit, the more your body will fuel itself on existing muscle tissue instead. In other words, without consuming enough calories your hard-earned muscle mass will slowly waste away. For peak form, bodybuilders should strive for 15 to 20 calories per pound of bodyweight, and then adjust that number based on noticeable gains or losses at the gym.

Of the three macronutrients protein, carbohydrates, and fats the one that seems to matter most to bodybuilders is protein. This sometimes leads to stress for vegan athletes. Will your diet provide enough protein to keep you bulking up? The answer is yes, so long as you track your levels. Any fitness dietary plan needs to contain a full menu of proteins from a variety of sources.

There are plenty of ways to get the protein you need on a vegan diet. Examples include peanut butter sandwiches on Ezekiel bread, quinoa, hummus, and chia. Tempeh is one of the most overlooked sources of vegan protein, but once you try it a few times, you may prefer it over tofu. Chickpeas and other legumes can provide a filling, low-fat source of protein and carbohydrates. This is what helped me dial in my macros and turned my muscle building game around.

Best of all, protein powders are cost effective. Consuming a lot of plants can get us close to the amount of omega-3s a vegan athlete needs, but supplementing for good measure is a good idea. For this reason, ground flax is the perfect omega 3 source for your diet. It has a fantastic fiber profile and can be easier on the digestive system than flax seed oil.

To experience the best results, you can take ground when you wake up, after training, and before bed. For the bodybuilding benefits, try taking five to 10 grams of BCAA with breakfast, five to 10 grams immediately before and after training and five to 10 grams before bed.

One of the biggest misconceptions in vegan bodybuilding circles is that spirulina contains significant B It turns out that spirulina and tempeh contain mostly analogs of B Herbert [] reports that tests on tempeh, a fermented soy product, and spirulina revealed that they contained almost no true B Unfortunately, as explained in Herbert et al.

Consuming nuts and nut butter provides a long-lasting form of energy. Because of how convenient they are to eat, nuts are also a great way to quickly boost your calorie intake. I carry a bag of lightly salted almonds in my backpack at all times. Rice is a staple of the vegan bodybuilding diet, so an effective method for boost your protein and nutritional intake is to simply swap rice for quinoa.

Quinoa has higher quality protein and is a complete source of protein, whereas brown rice is not. Quinoa is gluten-free and contains calcium, B-vitamins, iron, magnesium, phosphorus, potassium, vitamin E, and fiber.

Mass-Building Diet