Vegan Bodybuilding Made Easy: The 4-Week Dream Body with Raw Vegan Diet and Bodybuilding
3/5
()
About this ebook
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!
John Williams
John Williams was born in Cardiff in 1961.He wrote a punk fanzine and played in bands before moving to London and becoming a journalist , writing for everyone for The Face to the Financial Times. He wrote his first book, an American crime fiction travelogue called Into The Badlands (Paladin) in 1991. His next book, Bloody Valentine (HarperCollins), written around the Lynette White murder case in the Cardiff docks, came out in 1994. Following a subsequent libel action from the police, he turned to fiction. His first novel the London-set Faithless (Serpent's Tail) came out in 1997. Shortly afterward he moved back to Cardiff, with his family, and has now written four novels set in his hometown - Five Pubs, Two Bars And A Nightclub (Bloomsbury 1999); Cardiff Dead (Bloomsbury 2000); The Prince Of Wales (Bloomsbury 2003) and Temperance Town (Bloomsbury 2004). He has edited an anthology of new Welsh fiction, Wales Half Welsh (Bloomsbury 2004). He also writes screenplays (his ninety-minute drama, A Light In The City, was shown by BBC Wales in 2001). An omnibus edition of his Cardiff novels, The Cardiff Trilogy, is to be published by Bloomsbury in summer 2006.
Related to Vegan Bodybuilding Made Easy
Related ebooks
Vegan Diet - Vegan Diet Recipes for Building Muscle Rating: 1 out of 5 stars1/5The Vegan Athlete's Cookbook: Protein-rich recipes to train, recover and perform Rating: 0 out of 5 stars0 ratingsVegan nutrition for bodybuilding athletes: Bigger, Leaner, and Stronger Than Ever Rating: 0 out of 5 stars0 ratingsAnabolic Kitchen: 140 Recipes for Staying Lean, Building Muscle and Staying Healthy for Men and Women Rating: 5 out of 5 stars5/5The Effective Vegan Instant Pot Cookbook for 2 Rating: 0 out of 5 stars0 ratingsPower Vegan: Plant-Fueled Nutrition for Maximum Health and Fitness Rating: 0 out of 5 stars0 ratingsVegan Bodybuilding Rating: 3 out of 5 stars3/5The Vegan Athlete: A Complete Guide to a Healthy, Plant-Based, Active Lifestyle Rating: 0 out of 5 stars0 ratingsThe Vegan Muscle & Fitness Guide to Bodybuilding Competitions Rating: 0 out of 5 stars0 ratingsVegetarian Bodybuilding Rating: 2 out of 5 stars2/5The Vegan Superhero Diet: The Ultimate Guide to Body Transformation and the Vegan Diet Rating: 3 out of 5 stars3/5The Vegan Athlete: Maximizing Your Health and Fitness While Maintaining a Compassionate Lifestyle Rating: 0 out of 5 stars0 ratingsThe Vegan-Keto Diet Meal Plan: Unexpected Uses for the Ketogenic Diet Recipes Rating: 5 out of 5 stars5/5Rawesomely Vegan!: The Ultimate Raw Vegan Recipe Book Rating: 4 out of 5 stars4/5The Effective Vegan Diet: 50 High Protein Recipes for a Healthier Lifestyle Rating: 4 out of 5 stars4/5The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists Rating: 4 out of 5 stars4/5Foods Alive: Raw Vegan Recipes. Awaken the Yogi Within You Rating: 5 out of 5 stars5/5Healthy Happy Vegan Kitchen: Over 220 Inspiring Plant-Based Recipes to Transform Your Health Rating: 4 out of 5 stars4/5Raw Vegan Recipes for Beginners: A Guide for Every Meal of the Day Rating: 4 out of 5 stars4/5365 Days Of Raw Food Diet Recipes: A Complete Raw Food Cookbook For Your Vegan Diet Needs Rating: 5 out of 5 stars5/5Everyday Raw Rating: 4 out of 5 stars4/5BOSH!: How to Live Vegan Rating: 4 out of 5 stars4/5The Skeptical Vegan: My Journey from Notorious Meat Eater to Tofu-Munching Vegan—A Survival Guide Rating: 4 out of 5 stars4/5Macrobolic Nutrition: Priming Your Body to Build Muscle & Burn Fat Rating: 5 out of 5 stars5/5Raw Food: A Complete Guide for Every Meal of the Day Rating: 0 out of 5 stars0 ratingsPlant Based Nutrition for Endurance Athletes: The New Science of Exploiting Organic and Raw Foods Rating: 0 out of 5 stars0 ratings
Vegetarian/Vegan For You
The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet Rating: 5 out of 5 stars5/5Best Vegetarian Cookbook: Quick, healthy, and delicious vegetarian and vegan family recipes Rating: 3 out of 5 stars3/5The $5 a Meal College Vegetarian Cookbook: Good, Cheap Vegetarian Recipes for When You Need to Eat Rating: 4 out of 5 stars4/5Eat Plants, B*tch: 91 Vegan Recipes That Will Blow Your Meat-Loving Mind Rating: 5 out of 5 stars5/5The Ultimate Mediterranean Cookbook Over 100 Delicious Recipes and Mediterranean Meal Plan Rating: 0 out of 5 stars0 ratingsVegan Reset: The 28-Day Plan to Kickstart Your Healthy Lifestyle Rating: 5 out of 5 stars5/5The Plant-Based Cookbook: Vegan, Gluten-Free, Oil-Free Recipes for Lifelong Health Rating: 5 out of 5 stars5/5The Anarchist Cookbook Rating: 2 out of 5 stars2/5The Effective Plant-Based Air Fryer Cookbook Rating: 5 out of 5 stars5/5Plenty: Vibrant Vegetable Recipes from London's Ottolenghi Rating: 4 out of 5 stars4/5The Fiber Fueled Cookbook Rating: 5 out of 5 stars5/5Lazy, Broke & Vegan Rating: 5 out of 5 stars5/5But My Family Would Never Eat Vegan!: 125 Recipes to Win Everyone Over Rating: 4 out of 5 stars4/5Plantifully Lean: 125+ Simple and Satisfying Plant-Based Recipes for Health and Weight Loss: A Cookbook Rating: 5 out of 5 stars5/5Vegan Bible Rating: 5 out of 5 stars5/5The Easy Vegan Week Rating: 5 out of 5 stars5/5Bowl: Vegetarian Recipes for Ramen, Pho, Bibimbap, Dumplings, and Other One-Dish Meals Rating: 3 out of 5 stars3/5The Effective Vegan Instant Pot Cookbook Rating: 0 out of 5 stars0 ratingsI Can Cook Vegan Rating: 0 out of 5 stars0 ratingsThe Chubby Vegetarian: 100 Inspired Vegetable Recipes for the Modern Table Rating: 5 out of 5 stars5/5Living Crazy Healthy: Plant-Based Recipes Rating: 5 out of 5 stars5/5The Fully Raw Diet: 21 Days to Better Health, with Meal and Exercise Plans, Tips, and 75 Recipes Rating: 4 out of 5 stars4/5The Effective Vegan Diet: 50 High Protein Recipes for a Healthier Lifestyle Rating: 4 out of 5 stars4/5Rawesomely Vegan!: The Ultimate Raw Vegan Recipe Book Rating: 4 out of 5 stars4/5
Reviews for Vegan Bodybuilding Made Easy
3 ratings0 reviews
Book preview
Vegan Bodybuilding Made Easy - John Williams
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.jpgAnother great source of protein for vegans is Textured