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Vegan Bodybuilding Diet Plan

In this article we will talk about the vegan bodybuilding diet plan. Also, I will show you how to construct this type of diet plans easily. Whether you want to build muscle or lose excess body fat, there is a simple way to do it. Please read on…

A vegan bodybuilding diet plan takes a bit of planning and discipline, if you want to build the physic you dream of. Not only should you eat 5-7 meals a day. But you must make sure that you get enough of each macronutrient; protein, carbohydrate and fat to each meal.

To create a successful vegan bodybuilding diet plan there are a few things you must pay attention to. Often people following a vegan diet are simply not eating enough calories to allow the body to grow muscle. But more often than not, vegans tend to get too little protein in their overall diet leading to a protein deficiency and the super skinny look.

What are the benefits of vegan bodybuilding diet plan?

As you probably know there are health benefits from following a balanced vegan bodybuilding diet plan. Your intake of saturated fats is lowered considerably. This means that your risk of heart disease is reduced. Since vegans often eat more fruits and vegetables they also have less chance of getting cancer than people on a standard diet.

Many bodybuilders who are not vegans tend to have intestinal problems due to a very low intake of fibers in their diet. As a vegan bodybuilder your diet will normally have plenty of fibers which will keep your intestinal tract clean and thereby facilitating better absorption of the macronutrients and micronutrients.

Today more and more people are switching to a plant based (vegan) diet. And veganism is spreading fast to the fitness and bodybuilding scene as well. To see what is really possible to achieve with a pure vegan diet I recommend that you get a copy of Robert Cheeke’s book “Vegan Bodybuilding & Fitness”

For years a debate has raged for or against veganism. But the fact is that vegans and vegetarians alike thrive on this type of diet with a lot less health problems than experienced by the typical meat eater. One thing that all people who turn to a vegan diet say is that they have a lot more energy on pure plant based diet.

What are some of the best sources of protein for a vegan bodybuilding diet plan?

Proteins are crucial to development of muscles hence you must choose foods that can supply your body with ample quality proteins. These foods are legumes which when combined with grains like brown rice, whole-wheat pasta, millet, oat etc., can easily supply the body with a complete amino acid profile.

Many vegan bodybuilders or individuals who try to build muscle on a vegan diet use soy. Either by eating the cooked soybeans or using soy protein powder isolates. Personally I don’t like soy too much.

Fortunately nowadays there are several great alternatives to soy protein. I have used rice protein isolate for years with great tolerance. Studies have actually shown that rice protein isolate is just as good as whey protein isolate when consumed in servings of 48g. Link to study

But there are other alternative sources of protein. Hemp protein is a great source of vitamins, minerals, and has the perfect ratio of omega 3-6-9, plus it has natural fibers making the digestion easier on your stomach.

Suggestion: One of my all time favorites is the Vegan Blend which consists of brown rice protein, pea protein and hemp protein.

Whatever you decide to include as your protein source, always remember that a well balanced vegan diet should include whole grains, beans, nuts, vegetables and fruits.

How to create a sample vegan bodybuilding meal plan

In this video I’m gonna show you how to create a sample vegan bodybuilder meal plan.

OK. This is the vegan meal plan we have created.

Meal 1: 35g Rice protein + 100g oatmeal + 2 medium bananas
Meal 2: 35g Soy protein + 100g rice + 200g broccoli
Meal 3: 30g Rice protein + 2 baked potatoes + 100g green beans
Meal 4: 35g Vegan Blend protein + 300g kidney beans + 200g green salad
Meal 5: 30g Hemp protein + 75g lentils + 2 tbsp Mega-omega oil
Total Energy: 2986 Kcal. 206g protein – 432g carbohydrate – 48g fat.
Macro energy ratios: 28% protein – 57% carbohydrate – 15% fat (rounded to nearest integer)

I use various vegan protein powders as my main protein source for easy measurements. You don’t need supplement protein powder to reach your daily protein intake. I just think it’s just very convenient.

How do I gain muscle with a vegan bodybuilding diet plan?

Gaining weight is actually not as difficult on a vegan diet as most people think. The same rules of physics apply to vegans as well. If your daily intake of energy is higher than your expenditure then you gain weight. And if your daily calorie intake is lower you lose weight.

To build muscle however, there are a few basic components that need to be in place. Firstly you need to lift some heavy weights to stimulate growth. Secondly, you need to eat a plus in calories.

Let’s say your daily average energy expenditure is 2500 kcal to maintain your body weight, then you should increase your intake in increments of 10% till you start gaining weight. In this case it would be 2500 x 1.1 = 2750 kcal as a starting point.

Another thing is the ratio of macronutrients. There are a lot of different opinions about the best ratios of protein, carbs and fats. An energy distribution of 20-30% protein, 50-60% carbohydrate and 15-25% fat is sufficient to build muscle, as long as your required total calorie intake is met.

There is a scientific consensus that a protein intake of 1.3g-1.8g per kg body weight is sufficient to build and maintain muscle in athletes. The total calorie intake is more important.

How do I get ripped with a vegan bodybuilding diet plan?

Perhaps you have gained some good quality muscle and now want to shed the fat. This is not as difficult on a vegan diet as some people think. Again it’s the same laws of physics in play. Eat fewer calories than your body uses and you lose weight. Simple as that.

However, when you plan to get ripped, your diet and calorie intake must be adjusted on a weekly basis. Lowering your intake of calories too much at once will have a catabolic (breaking down) effect on your lean muscle mass.

If your body has too little energy available it will break down muscle tissue to supplement your body’s energy requirement. Instead it’s better to reduce your calories just a little bit at a time. Plus, add a moderate amount of aerobics. Perform your aerobic 30-45 minutes first thing in the morning on an empty stomach.

Now, let’s assume your average daily energy expenditure is 2500 kcal to maintain your body weight, then you will decrease your intake in increments of 10% until you start losing weight. In this case it would be 2500-10% (2500 x 0.9) = 2250 kcal as a starting point.

How to adjust your protein intake for best results

During calorie restriction your protein intake should be monitored to protect you from losing lean muscle mass. The recommended 1.3g - 1.8g per kg body weight might not be sufficient for optimum adaptation and to prevent loss of lean muscle mass.

A protein intake of approximately 2g per kg body weight might work to your advantage. Still remember that carbohydrates are protein sparing. So a low-carb diet is not great to sustain for more than just a few days at a time. That is if you wish to retain your hard earned muscle mass.

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