Vegan Bodybuilding Made Easy: The 4-Week Dream Body with Raw Vegan Diet and Bodybuilding

By John Williams

Struggling to build muscle mass on your vegan diet? Discover the little-known secrets to building lean muscle with your raw or vegan diet.

Are you worried that your vegan lifestyle will keep you from becoming a stellar athlete or a bodybuilder? Are you considering going vegan and wonder if you'll be able to get the nutrition you need to stay strong and toned? Author John Williams first discovered weight training and bodybuilding during his high school football career. After becoming a vegan, he researched the science behind the best way to maintain his physique as he pursued professional bodybuilding. And now he's here to share his most effective tips and tricks with you.

In Vegan Bodybuilding Made Easy: The 4-Week Dream Body with Raw Vegan Diet and Bodybuilding, you'll learn the powerful techniques behind getting truly ripped on a plant-based diet. Through Williams' proven scientific methods, you'll discover how to get all the protein you need in every meal. After following the book's special four-week training program, you'll easily transform your body and become the ultimate vegan athlete.

In Vegan Bodybuilding Made Easy, you'll discover:

• How to implement a specific vegan bodybuilding diet that will help you build real muscle mass
• Fully-illustrated workouts designed to help you bulk up your body
• The best diet plans and recipes specific for vegan bodybuilders
• The key elements of vegan nutrition and essential vegan supplies you'll need for bodybuilding
• Interviews and information from vegan athletes, a jam-packed FAQ, and much, much more!

Vegan Bodybuilding Made Easy is a comprehensive handbook that's designed to help anyone become a vegan bodybuilder from scratch. If you like step-by-step systems, easy-to-follow meal and workout plans, and authors who want you to succeed, then you'll love Williams' life and diet-changing book.

Buy Vegan Bodybuilding Made Easy to finally become the super-healthy athlete you always wanted to be!

• Language: English
• Publisher: John Williams
• Release date: Feb 2, 2015
• ISBN: 9781533704429

John Williams

John Williams is a contributing editor at GQ, and also a regular reviewer on various subjects; crime for The Mail on Sunday, fiction for The Independent and a travel writer forThe Sunday Times. He was born in Cardiff and has lived in Paris and London where he worked in the music industry in various bands, before turning to writing as a career.

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INTRODUCTION

Vegan Bodybuilding is the best new way to lead a healthy lifestyle. Combining the healthiest diet with the ultimate way to get fit, it’s no wonder that it’s rapidly becoming the hottest new trend in fitness. The workout plan can be tailored for everyone from beginners to the most advanced, so why don’t you give it a try today? This guide will give you all the knowledge you need to get started, so read on to make a positive change in your life. One that will benefit you forever!

The training and dietary plan is all about obtaining a fit body, while following a plant-based diet. A common misconception is that it’s virtually impossible; that you need to have meat, dairy, and other animal products in your eating plan to build up muscle and keep up the strength to get as fit as a bodybuilder.

This is wrong!

There are many bodybuilders, and other athletes, now adopting this new diet, and finding that it suits them. At the other end, there are people just starting out and realizing that this is the best way they’ve ever discovered to get fit. You only need to look at the very famous Jim Morris, the 77-year-old bodybuilder who follows this fitness plan and looks much younger and healthier than his years.

With so many people adopting a lifestyle which doesn’t exploit animals for food and helps the environment, research studies have been completed to confirm the health benefits of this diet, and it’s been scientifically proven to reduce high cholesterol, high blood pressure, and the likelihood of having a heart attack or stroke. Even risks associated with certain types of cancer can be decreased with this plant-based diet. In fact, one of the most comprehensive studies, completed by the American Academy of Nutrition and Dietetics in 2009, came up with this conclusion:

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.

Combine this with the right type of exercise, and you have the recipe for a very healthy lifestyle. People select bodybuilding as their exercise of choice for many different reasons. Bodybuilders are proud, confident, hardworking people who earn their fantastic bodies through strict dedication. Some may choose to work for the sculpted body to show the world their potential; others, for health reasons. Whatever it is that makes you turn to bodybuilding, it’s a lifestyle choice that you won’t regret.

As with any intense exercise regime, the strict diet that accompanies it is vital, and bodybuilders are no different. If anything, they are more concerned with their diet than anyone else, which is how veganism has become such a strong contender to them.

In the following sections, concentrating on the vegan diet and bodybuilding exercises, this guide will provide you will all the tools and knowledge you need to build your very own personalized action plan to assist you in becoming a successful vegan bodybuilder.

NUTRITION

A bodybuilder is advised to eat 6 to 8 meals a day (3 to 4 of these being main meals; and the rest, snacks) to ensure you continually keep all the nutrients you need to build muscle. Monitoring your body weight is hugely important, and one important element toward this achievable goal is nutrition. One of the strongest pieces of advice given is to drink or eat 60 to 90 minutes after excising.

But what is the best thing to eat?

Below is a table, just to give you a rough idea of how many calories you should be eating for your body weight while you are bodybuilding, and how you should distribute your calories.

Watch: Raw Vegan Bodybuilder Eats No Meat

PROTEIN

The primary concern for bodybuilders, and in particular those that follow the vegan diet, is protein. It’s suggested that bodybuilders need to ensure they get one gram (one and a half for vegans) of protein for every one pound of their body weight. Keep this in mind: as your body gets larger, you’ll need more protein. Protein is made up of amino acids, which are absolutely essential to building muscle. Without these amino acids, it’s impossible to grow, repair, and maintain muscle tissue. On top of that, it also helps maintain our hormones, enzymes and many other body tissues.

The World Health Organization has established that the minimum amount of protein for human adults is approximately 5% of the daily intake, but for bodybuilders, this needs to be much higher. In fact, as the following diagram displays, protein should take up approximately 30% of your calories (with fat being 30% and carbohydrates being 40%).

For meat eaters, it’s easy to know where to gain protein from; meat and fish contain a lot of it, but it’s more challenging for vegans to find, which is why the Protein Triangle has been created. It labels the three main protein sources for plant-based dieters, and it’s recommended to eat 2 of these per meal.

Vegan Tri.jpg

Another great source of protein for vegans is Textured