How to Build Muscle and Lose Fat on a High Protein Vegetarian Diet?

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants


“I recognize the most happiness comes not from material things or status, etc. but from doing good for others (people and animals).”

Name: Paul Kerton
Occupation: Personal Trainer / YouTuber
Location: Norwich, England
Age: 42
Height: 6’0″
Weight: 252 lb.
Type of Training: Bodybuilding, Martial Arts

Q: Tell us the story behind #veGAINism and Hench Herbivore.

Vegainism was a typo! I thought it looked good and conveyed the message that I’m trying to bring to the world, that animals need not suffer for us to excel in the gym.

Similar message with Hench Herbivore. Someone accused me of looking like a hench herbivore one day, and again, I liked the sound of it! Because of the modern vernacular “hench,” I feel like it helps bring veganism up to date too!

Q: What were the steps you took to transition to plant-based nutrition? 

After reading “The China Study” and watching many videos on, I went mostly plant-based, save for three servings of wild salmon and two of organic beef per week. About five months later, after learning more about plant-based nutrition, I decided to go after it 100 percent.

Q: What did you eat today?

  • 8 a.m.: Smoothie consisting of 1 Lt filtered water, 400g bananas, 220g dates, 150g raspberries, 66g spinach, 7g chia seeds, 7g flaxseeds, and 30g brown rice protein powder.
  • 12 p.m.: Smoothie (same ingredients)
  • 4 p.m.: Smoothie (same ingredients)
  • 8 p.m.: Snack of 200g steamed kale with nutritional yeast.
  • 9 p.m.: Homemade curry consisting of 1 can chickpeas, 1 can tomatoes, 1 onion, 1 green pepper, 1 carrot, 1 stick celery, spices, coriander, and mint. Served with 200g (pre-cooked weight) brown rice.

Supplements: B12, D3, DHA/EPA, and glucosamine.

Q: Staple vegan post-workout meal recipe (or breakfast).

I nearly always have a smoothie as outlined above; however, if I feel like a change, occasionally I may have 200g porridge oats cooked in soya or almond milk with a scoop of brown rice protein mixed in, plus 150g mixed berries, 15g milled chia or flaxseeds, and 220g chopped dates.

Q: What does your training look like these days? How much weight are you pushing these days?

Four-day split currently:

  • quads/hams
  • chest/calves/bis
  • back/rear delts/traps
  • front+side delts/tris/abs/obliques

Been doing HIIT for a while but about to transition into more volume.

My best lifts are leg press 835 lb. x 10, bench press 250 lb. x 10, and pull-down 200 lb. x 12.

Q: Favorite three exercises and why?

Leg press: the weights are stacking up!

Side lateral raise: for shoulder width and the way it burns!

Pec dec: really love the feeling in the pecs when you give them a hard contraction at the apex of the rep and the speed you can transition into drop sets to really finish off a chest session.

Q: Who’s your favorite bodybuilder and athlete? 

2014 Mr. Universe Barny du Plesses: he decided to go vegan after a chat we had one day. Spent six months training with him, so we formed a deep friendship.

Watching him speak of his veganism live on stage at the 2015 Pro Universe show is about the bravest thing I ever saw!

Tim Shieff: he’s really mastered his body, is deeply spiritual, vegan, and a force for good!

Q: Tell me a story of the mentor who played a key role in building confidence in yourself.

The person I owe most of my confidence to is my old karate sensei, Ken Bailey. I came to him as a small nervous child, and he gave me the skills/mental abilities to become a successful doorman and later personal trainer.

I didn’t see Ken for a number of years. When I caught up with him next, he was in his 60s. He was sporting a black eye. When I asked what had happened, he seemed a bit dejected, saying that two youths had assaulted him. Turns out he had sorted them both out but was just annoyed that they’d got one in on him!

Q: Fun fact most people don’t know about you?

“One night as a young child, I had a visit from a poltergeist.”

I did not see him, but a deep man’s voice was telling me that the beaker I had next to the bed would not be there in the morning. I remember over and over again calling him stupid. In the morning, I was in the living room playing with my toy cars, and my mum went through to make my bed.

She shouted, “Why have you put your beaker under your pillow?” When I told her it wasn’t me, she wouldn’t believe me and so I got really upset, and I remember crying a lot. I think that’s the only real reason it all stuck in my head, and I wonder if there were other times similar things may have happened.

Certainly, I have had several paranormal experiences during my adult life.

Q: What strange/weird things do you believe in?

The last couple of years, following on from my switch to veganism, I’ve had a deep spiritual awakening. Noticing amazing synchronicities led me to shunning mainstream fitness and marketing myself as a vegan PT.

“I’ve had great success with Law of Attraction, crystals, and seeing a clairvoyant, and I truly believe I am living my life’s purpose.”

Q: How do you wind down and relax at night?

  • YouTube
  • Podcasts
  • Reading

Q: What have you changed your mind about in past 10 years?

I now truly believe that anatomically, psychologically, and bio-chemically, humans are frugivores (a type of herbivore) and NOT obligate omnivores as some would have us believe. I used to think that the more meat and dairy I ate, the more I would excel in the gym.

“Until a few short years back, I feel I was coming from a place of ego (fear) where I wanted to portray this big tough guy image. Nowadays, I like to have an impressive physique, but for a positive reason, to promote the vegan diet in a good light.”

Also, rather than constantly seeking things to please myself, I now have a real attitude of paying it forward and being of service. I recognize the most happiness comes not from material things or status, etc. but from doing good for others (people and animals).

Q: What three pearls of wisdom would you tell your 18-year-old self?

  1. GO VEGAN!
  2. Your thoughts create your reality: get rid of negative self-talk and truly believe you have the power to create anything you wish in your life.
  3. Follow your passion.

To find out how to build muscle and lose fat on a high protein vegetarian diet, watch this video – How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – How to Build Muscle and Lose Fat on a High Protein Vegetarian Diet?

7 Replies to “How to Build Muscle and Lose Fat on a High Protein Vegetarian Diet?”

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