In today’s society, being muscular is the ultimate dream of many men and women. However, being ripped is not attainable for everyone no matter what diet you consume. Therefore, it is crucial for vegans to know what foods to consume and which ones to avoid in order to get ripped and make muscle gains.
So, you’ve decided to adopt a vegan diet, but you’re worried about losing muscle mass. Don’t worry! Contrary to popular belief, vegan diets are not lacking in protein. In fact, it’s actually an extremely common misconception that vegan diets have a high protein intake. These diets are high in complex carbohydrates and calories, which usually means that those calories are stored as fat. This myth is extremely dangerous, because while protein and fat are both essential for muscle building, the former actually increases muscle mass and the latter burns it, which means you’re better off eating a high fat, high protein diet. The good news is that there are plenty of vegan foods out there that provide plenty of protein, and most foods are vegan.
On a vegan diet you will get ripped and muscular. With a diet that is full of healthy fats, protein, and complex carbohydrates, along with some intense workouts you are sure to see gains in the form of a six pack.
Two years ago I decided to switch to a lacto-ovo vegetarian diet. A form of vegetarianism in which one abstains from meat, but consumes dairy products and eggs. I decided to become a vegetarian mainly because I could no longer tolerate the mistreatment of farm animals (a horrible word for pets raised on farms for the production of labor and goods such as meat, eggs, milk, fur, hides and wool) around the world. But I also decided to become a vegetarian because of our environment. A year and a half after converting to lacto-ovo vegetarianism, I decided to take the next step and become fully vegan, which means I only eat plant-based foods, so no more eggs or dairy products. I wanted to become fully vegan because I realized that the egg and dairy industries are also extremely cruel to animals. In fact, these industries cause more suffering than slaughtering cattle for meat. So these are the reasons I became a vegan. But let’s get to the point of this article, which is: How has veganism affected my body? Also: How do you build a toned body while following a vegan diet? I know there is a lot of fear, especially among us fitness enthusiasts and bodybuilders, when it comes to switching to a vegetarian or vegan diet. I had those concerns in the beginning too. I remember thinking: Oh my God, I’m going to lose all my hard-earned muscle and my strength in the gym will decrease. But with my growth mindset and my thirst for discovery, I decided to give it a try anyway. Any results? Well, read on and I will explain in detail what happened to my body.
Can you get slim and toned with a vegan diet?
The truth is, during my transition to vegetarianism and then veganism, I only got the results from my workouts that I wanted. I’ve also found that it’s easier for me to stay reasonably slim throughout the year. In fact, even during the muscle building phase, I found it harder to gain fat than before. alt=two-year-vegan-and-muscle width=750 height=450 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621977006_464_How-To-Get-Ripped-And-Muscular-On-A-Vegan-Diet.jpg />Here I am today looking consistent after being a vegan for a year and a half before that. So all my fears of losing my hard-earned muscle and strength were for naught. In my experience, a vegan/vegetarian diet does not lead to muscle loss if you know what you are doing. Because here’s the thing: What makes you build muscle and get a muscular physique depends mainly on these three elements:
- that you train with an emphasis on progressive overload.
- So that you eat enough calories to promote muscle growth and training efficiency, but not too many to avoid gaining fat.
- That you get enough protein to promote muscle growth and recovery.
If you follow these three rules, it doesn’t matter if you eat animal products or only plant-based foods, all the nutrients you need can be found in any type of diet. That being said, there are some nutritional nuances to consider when converting to veganism, which I will discuss later in this article.
Examples of successful vegan bodybuilders
Before I go into the step-by-step process you need to follow if you want to successfully get tighter and more muscular on a vegan diet, I wanted to shed some light on a few of my role models who helped me believe that a vegan/vegetarian diet works while I was making the switch:
alt=Torre-washington-vegan-bodybuilding width=750 height=450 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621977007_285_How-To-Get-Ripped-And-Muscular-On-A-Vegan-Diet.jpg /> Torre is a professional natural bodybuilder. He has been a vegetarian since birth and a vegan since 1998. On his About page, he explains that he gets all his protein from plant-based foods like seeds, nuts and legumes. He also says he eats soy and has done so all his life.
alt=Max-Seabrook-vegan-bodybuilder width=750 height=450 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621977008_565_How-To-Get-Ripped-And-Muscular-On-A-Vegan-Diet.jpg /> Max is a vegan bodybuilder who was and still is a role model for me because I love his physique. Not too big and bulky, but at the same time very strong and muscular. But what I like most about Max is his fitness philosophy. He manages to maintain a godly physique while getting his medical degree, spending time with his family and focusing on helping his clients. That’s why he only trains three times a week, focusing on a full body workout of about an hour each. He is an excellent example of a man who lets fitness enrich his life rather than dominate it. I love it. So you’re convinced that vegetarians can get a very sexy body? Or maybe you already know this and just want to know how to do it? Whatever your case, let’s get on with how we’re getting on:
How to get lean and toned with a vegan diet – step by step guide
Step 1 – Perform a challenging workout
This is the most important step for those who want to achieve a muscular and strong physique. If you don’t do intense resistance training or work on getting stronger over time, you won’t get lean, whether you’re vegan or not. You see, resistance training stimulates growth. This is what tells your body to build bigger and stronger muscles. Once you have created this signal, the power supply only matters after that. So what does a good resistance training program look like? Education is an important concept, and there are many things to consider. If you want to learn more about how to create an effective training program, check out the training section in my free guide: How to build an aesthetically pleasing body. But in short, here’s what you need to do:
- Perform between 5 and 10 sets per week per muscle group and distribute them according to your training program.
- Work each muscle group at least twice a week.
- Train mostly in the range of 5-10 reps with ~3 minutes rest between sets.
- Do what you can to achieve progressive overload. If in a year’s time you can lift 25 kg more for the same number of repetitions as now, you will be more muscular.
Step 2 – Check your calorie intake
When it comes to fitness, and especially when it comes to getting slim, calories play a big role. If you want to get slim or stay slim, you need to learn to control your calorie intake. When we talk about controlling your calorie intake, I’m talking about deciding what to do. I mean, reduce or increase? Your choice largely depends on your initial situation.
What is your starting point?
Instead, first determine what you need to do. Anyway, this is what I recommend: *If you are a man with more than 15% body fat or a woman with more than 25% body fat, it is best to start with a shorter diet. Your goal should be to reach 8-10% body fat for men and 15-17% body fat for women before you start gaining mass. Here is an image with examples of what different body fat percentages look like: alt=body fat percentages in men and women width=800 height=544 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621977008_403_How-To-Get-Ripped-And-Muscular-On-A-Vegan-Diet.jpg /> You can also find out your body fat percentage. But do I have to decrease and increase in size to be slim? Well, it’s not, but if you want to see results pretty quickly, especially if you’re very thin or very fat, I recommend using growth and reduction cycles to build your physique. In this article, you will learn more about configuring volumes and reductions. If you really don’t want to lose weight and gain mass, you can certainly get good results with a body reduction strategy. Sure, it will take longer, but in the long run it is usually a bit healthier and it is also the best strategy to build a good lifestyle around fitness. You can read more about how to develop a good recovery strategy here.
Step 3 – Get enough protein
The biggest problem with a vegan bodybuilding diet is getting enough protein in and still having a caloric deficit. Most plant sources of protein are also high in carbohydrates or fat. For example, beans contain a lot of protein, but also a lot of carbohydrates. Nuts and seeds contain a lot of protein, but also a lot of fat. But that’s not all, another problem is that plant-based protein sources contain fewer amino acids that help build muscle mass than animal sources. To get enough protein, you need to increase your protein intake to compensate for the lower quality amino acids. But it turned out that these difficulties were very easy to overcome once I learned how. Becoming vegan is as simple as learning to buy and cook different foods than you are used to. If you know what to look out for, you can easily enjoy high-protein meals. A list of protein-rich foods: For example, here’s what a full day of my meals usually looks like (I learned these meals from Radu’s ShredSmart program):
- Intermittent fasting for 4-6 hours and my usual tips to make fasting easier.
- One breakfast is a tofu omelet.
- Snack – Vegan Banana Protein Shake
- Large portion – baked tofu and tempeh, baked potato and green salad
When I limit myself, I usually eat between 2,000 and 2,200 calories a day. If I follow the above schedule, I will get approximately the following macros:
- Protein – 160 g
- Fat – 65 g
- Carbohydrates – 236 g
By eating these foods, I get 2.15 grams of protein per kilogram of body weight, which is the ideal amount for losing weight. Recommended protein intake for a vegan :
- Reduction: 2-2.2 g per kg (1-1.2 g per lb) body weight per day
- Maintenance: 1.8-2 g per kg (0.8-1 g per pound) body weight per day.
- Satiety: 1.6-1.8 g per kg (0.6-0.8 g per pound) of body weight per day.
Step 4 – Base your diet on healthy, whole foods
This is important whether you are vegan or not. But every now and then I see new vegans who only eat meat substitutes like soy patties, Quorn, Omph, etc. and completely avoid vegetables, fruits, nuts, seeds, beans, lentils, etc. This leads to imperfections very quickly, especially if you are also doing cutting work. As always, I recommend you follow the 80/20 rule, where 80% of your diet consists of healthy, nutrient-dense foods. Once you get past that point, you can let the other 20% come from the junk food you love. I’ve found that it’s more or less a perfect balance between getting enough nutrients to feel good and enjoying delicious food of lesser quality.
Be careful with your supplements
I’m not a big fan of supplements, but if you’re vegan, there’s one supplement you should take, and that’s vitamin B12. In this age of high sanitation, we don’t get enough vitamin B12 naturally (from microorganisms). Therefore, we should see it as a complement. In fact, the supplement we should be taking is the same supplement that is given to animals raised on farms and that we then consume by eating those animals. This is vitamin B12, I take it daily. Another supplement you should take if you are vegan is vitamin D. It is recommended if you live in a country that is far from the equator and doesn’t get much sun for months at a time. This is the vitamin D I take during the long winters here in Sweden.
Step 5 – make steps 1 to 4 as enjoyable and sustainable as possible
This is very important, because if you really want to build a great body, you need to be able to perform steps 1 through 4 consistently and over a long period of time. For example, if you want to lose a lot of fat, you can’t go on a diet for 8 weeks and then pick up your old lifestyle and expect your body to change. No, you have to be consistent and develop a lifestyle. So how do you create a lifestyle that fits who you want to be? You organize your fitness program to make it as enjoyable and relaxing as possible. If you enjoy your fitness program, you will enjoy life more, which means you will get great results in the long run. So how do you make your fitness program as enjoyable as possible? I think I’ve found the nicest way to cheer myself up. I learned this from Greg of Kinobody and Radu of Think Eat Lift. In a nutshell: That’s what makes a fitness program fun:
1. Exercise only 2-3 times a week and concentrate on strength development
I’ve found that working out is much more fun when you focus on improving your performance, rather than working out to look good. I’ve also come to the conclusion that you shouldn’t go to the gym more than three times a week, at least for the first few years of training, to make strength training fun and help you gain strength faster.
2. Use of intermittent fasting
If I engage in intermittent fasting, it’s not because there’s anything magical about it. I use it simply because it allows me to have much more fun while dieting. Fasting gives me the following 5 benefits, which I’ve written about in more detail in this post:
- I can consume a large amount of calories later in the day, which allows for better calorie control.
- I feel fuller and more satisfied with my diet, especially when I lose weight.
- I find it easier to attend social events and meetings, which often involve food.
- I can save time with cooking, eating and cleaning
- You’ll feel like you’re cheating at every meal because they’re so big.
3. Follow the 80/20 rule when eating
No one wants to eat only clean food, day after day. I tried and thought, life sucks. If I have an occasional craving for pizza, I’ll find a place for it on my menu! Same goes for anything I want to eat. It is important to learn to be flexible with your diet if you want your fitness program to be sustainable and long-lasting. The problem with junk food is that it’s very easy to overeat and enjoy it just because it tastes so good. To avoid the problem of overfeeding, follow the 80/20 rule when dieting. Here you make sure that 80% of your food is clean and 20% can be taken out of unhealthy food. If you z. B. Eat 20 meals per week (3 per day), 4 of which may be unhealthy. I’ve found that it’s the perfect ratio to get all the nutrients and fiber I need to feel good, while still allowing me to eat yummy things from time to time.
Getting slim with a vegan diet is not rocket science. In fact, it’s exactly the same as for non-vegetarians. The biggest challenge is just learning to make new dishes. Often people support animal suffering and environmental destruction simply because they find it such a hassle to buy and cook new food. But if you want to make a difference and become a well-trained vegan, I highly recommend getting your hands on Radu’s ShredSmart program. Not only do you get what I think is the best fitness program, but you also get vegan meal plans with recipes! You can learn more about ShredSmart here.You don’t need protein shakes to get ripped or build muscle on a vegan diet. The reality is, you can get a good diet and workout to build muscle and get ripped on a vegan diet. You can be vegan and eat right, build muscle, and get ripped and healthy.. Read more about how to get ripped on vegetarian diet and let us know what you think.
Frequently Asked Questions
Can you get ripped on a vegan diet?
Eating a plant-based diet is ideal if you’re looking for long-lasting energy, a leaner physique, and an overall healthy lifestyle. A vegan diet can reduce the risk of disease, improve your immune system, and optimize your body’s natural processes. So, why not give it a shot? Veganism is one of the fastest growing lifestyle movement in recent years. Many people have chosen to become vegans for ethical reasons, others do it to help their bodies get all the nutrients they need to function at their peak performance level, while still others believe that going vegan is the best way to lose weight and make it easier to stay in shape. Nowadays, you can find many vegan products in the grocery stores, from vegan foods to vegan supplements.
How do vegans get ripped?
Why does it seem like vegans can eat anything they want and still get ripped? We wonder why that is, but after investigating the topic we can say it’s because we can. Sure, we’re not gonna get six-pack abs, but we’ll get leaner and stronger without needing to eat meat, dairy, or other animal-based products. Veganism is the fastest growing food trend in the world today. Many people are turning away from meat and dairy, and toward a diet that is more sustainable, cruelty-free, and health-conscious. At some point in the past decade, this change in diet has been called “veganism”. But what does veganism really mean? And how do vegans get ripped?
Can you build muscle on a vegan diet?
It’s not that vegans can’t build muscle, but it’s not easy. For one thing, you need to eat a lot of protein and fat to add muscle. For another, you have to make every effort to ensure you’re getting enough protein. You should be eating a whole foods plant-based diet that includes a variety of sources of protein. You can eat tofu and tempeh, beans, nuts, seeds and whole grains, but you need to combine them with other foods to get enough calories and micronutrients. This is a tricky one. Many vegans prefer to follow a plant-based diet for health and ethical reasons, but for athletes who are looking to build muscle, it can be difficult to thrive without consuming enough protein. Luckily, plant-based foods including nuts, seeds, soy, and legumes are high in protein. If you eat a variety of these foods, you can easily get enough protein in your diet, even on a vegan diet.
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