Nutrition for Bikini Competition – FOCUS LESS ON PROTEIN, AND MORE ON NUTRITIONAL DENSITY


Nutrition for Bikini Competition - Bikini competitors have to diet and exercise in the months leading up to a competition. A competitor reveals what she ate every day ahead of the competition. Her diet consisted of oats with a scoop of protein powder, green veggies with tofu or black bean burger, avocados, pinto beans, spoonfuls of peanut butter and 2 more protein shakes
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

“There is no quick fix, there is no magic pill or shake. Mindset is everything. Once you change your mind, you change your life.”

Name: Stefanie Dawn
Occupation: CEO of Lifestyle Doyenne
City/State/Country: Calgary, Alberta, Canada
Age: 29
Height: 5’10”
Weight: 145lbs
Training: Bikini competition
Website: stefaniedawn.com
IG: @msstefaniedawn
Twitter: @boombshellmafia

Q: Who had to most positive influence on you growing up as a child and why?

I come from a family of extremely hard workers and entrepreneurs who are super supportive and encouraging. Without them, I wouldn’t be the person I am today!

Q: What is Bombshell Mafia?

When I was 19 years old I opened a small boutique salon called Bombshells Beauty Bar (“Bombshell” was a nickname I had in high school because I had no qualms about showing up in red lips and Marilyn monroe-esque platinum hair). I had the salon for eight years, and I was extremely busy and it quickly became well known for creating amazing hair.

About five years into that business, I knew I wanted to expand outside the salon, and do more than just hair. I wanted to run a larger company and take the Bombshell name bigger. I bought the domain name for Bombshell Mafia and got back to work in the salon because it was getting busier by the week.

About two years later, I started to get really burnt out from doing so much hair. I was loosing my passion for it. Long story short, I decided to sell my home, my business, my assets…everything to move to California to start fresh and focus on building Bombshell Mafia. It never happened, I stayed in Calgary.

“I tried to work in a few different salons, but my passion still wasn’t there. Things just were not clicking for me. I was in a funk. This is when I decided to hire a business coach and really start to focus in on what I wanted to do, and how I was going to grow a business out of the hair industry.”

During this time at the salon, I had also lost over 90lbs., competed in two bikini competitions and went back to school for my holistic nutrition certification, and took up a hobby of self -improvement. With the help of my coach we sat down and created a concept and programs to help other women become the best versions of themselves.

Everything was there, we just needed a name. I was searching through my old emails and BombshellMafia.com came up and we both decided that it was the perfect embodiment for everything I had visions of doing and creating. Now Bombshell Mafia is up and running and the main focus of my life. You can check it out at www.bombshellmafia.com

Q: I recently saw your pictures of your recent bikini competition where you placed 5th. Walk us through the transformation over the past year (mind, body, and soul) and what you did differently with training and diet.

After going through a lot of changes and trying to settle and restart my life over again, I have to admit I got really depressed. I kept trying and trying to prep for another show and I couldn’t follow through. When I had competed the last few times, it was a STRUGGLE. It took me three years to get back to the stage.

After that show in 2012, I started training with a well-known fitness competition “team” and developed an unhealthy mentality, including extreme eating and body image issues. When I just couldn’t keep up and perform anymore, I sought out help in other places. I hired other coaches. Failed. I fell off every wagon I was ever on. I remember just being so mad at myself.

I just didn’t like this person I was anymore. I decided to prep one last time just over a year ago. I was really going to DO IT this time.

One night, I felt all these old issues coming back. I vividly remember going to bed teary eyed praying to God to give me the strength and tools I needed to change my life, and help change the lives of others. That morning I woke up and went to pack my food for the day as usual, except as I went to grab my baggies of Mrs. Dash covered tilapia and chicken and I just couldn’t do it.

I was completely repulsed. This is the day my life really started to change, because my new coach wouldn’t change my program to accommodate no meat, and no one I knew really seemed to know what to do.

“This started my journey into vegetarian bodybuilding (eventually going vegan). I started to do my own research and go back to everything I learned in holistic nutrition and get away from all the ‘bro science’ I had subjected myself to.”

I started reading books like “80/10/10”, “The Starch Solution”, and “The Vegan Guide to the Galaxy”. I realized that there was actually a huge community of support I could tap into.

“After fully switching over to a plant-based diet, I started to feel incredible. I had an abundance of energy and strength for my workouts, I woke up in a fabulous mood, and I was starting to enjoy food.”

I was enjoying my life and was overjoyed to learn the impact my new vegan lifestyle had on the animals and environment. I found an amazing coach via Facebook in Australia who helped me fine tune my macros and teach me more about flexible high carb vegan dieting for competition. I was loving life, getting lean and was ready to kick some ass and take some names.

After finishing my eight -week program with her, I knew I wanted to compete. I knew I wanted to do it as a vegan bodybuilder, and it was time to make moves.

I competed in the NPC, and hired a coach with a team well-known for winning physiques. He was the only person out of five teams I contacted who would take me on as a vegan.

His diet was the complete opposite of what I had known and loved veganism.

“It was a low carb, high-fat, moderate protein diet. I modified a lot of things based on my own biofeedback, but I was committed.

I learned what my body needs, what it responds to best, and when to push and pull. This was a huge eye opener for me.”

Q: What did your meal plan (include vegan supplements) look like leading up to the Pro show?

I started off high carb with a ratio of 70/20/10 (CARB/PRO/FAT) and ended up being somewhere around 25/35/40 when I switched coaches. I started with zero supplements, and ended up having to incorporate B12, BCAAs, glutamine, and electrolytes over the last 3 months.

My average day consisted of:

  • Oats with a scoop of protein powder
  • Green veggies with tofu or black bean burger
  • Avocados
  • Pinto beans
  • Spoonfuls of peanut butter
  • 2 more protein shakes

Q: Best advice you ever received for bodybuilding?

Be consistent and persistent and go hard for yourself. No one will do the work for you. It is absolutely up to you, to make up your mind and execute your goals.

Q: What uncommon activity do you schedule into your daily routine?

Every night before bed I do 30 mins of personal development. I really feel like this needs to be a not-so-uncommon activity for everyone.

“I listen to audio books, watch speakers on YouTube, read, and soak in juicy jewels and golden nuggets to get me set up for the next day.”

This also helps keep me fresh and sharp to be able to share and pass this on to others when I know they need some extra encouragement in their lives.

Q: What has been the hardest obstacle for you to overcome in your life?

When I was younger I was overweight, I looked like a boy, I had horrible teeth and was bullied fairly often. I grew up, and was still bullied. I have heard horrible gossip and have been the subject of rumors and stories. Women can be such bitches, and men can really do some damage if they want to.

“One of the biggest obstacles I have dealt with, and have to STILL regularly work on, is my own value as woman and being strong and unwavering in who I am. Not letting people’s opinions sway or change me.”

In hindsight, most of the struggle in my life stemmed from not listening to my inner voice and letting to many outer voices in.

Q: What was the hardest part of going plant-based? What helped you overcome the obstacles?

For me, going plant based was a “light switch” type effect. For a while, I even tried to eat meat, fish, or dairy, and I just couldn’t do it. It felt so unnatural.

“At first it was difficult to go out with friends, but now I love the challenge and my friends have become curious about my lifestyle.”

A lot of them actually enjoy the veggie spots and have adapted more meatless meals into their lives. Knowing others are watching me, and my choices, and the positive effect its had on my life, makes any obstacle worth it a million times over.

Q: What misconceptions about vegetarianism did you have at first that are now shattered?

I didn’t think I was going to survive. Literally. I thought I was going to have to live a straight up granola life wearing parachute pants and be malnourished. Not only I am surviving, I am truly thriving for the first time in my life, and I’ve actually started to enjoy cooking.

I must say, it turns out I’m quite the vegan chef! And it turns out parachute pants are pretty damn comfortable after yoga class.

Q: Talk about plant-based protein and your favorite sources? What advice would you give someone struggling with the protein concept?

My favorite sources of plant protein are tempeh, tofu, beans, and seiten. I also like to include bean or spelt pastas.

“I feel so much better when I don’t focus on protein intake, but adequate calorie intake and nutritional density. If you don’t think you can perform or build muscle without high protein, try high carb for a few months.”

You’ll be hooked on that carb train right to “Gainsville” and you won’t look back. Don’t be afraid to try something new and challenge what you think you know.

Q: What’s next for you, what new goals do you have for yourself (doesn’t have to be bodybuilding related)?

In two weeks, I have one more Bikini competition here in Canada, and then I have decided to take a year off to build some muscle. I will continue to experiment with my diet and training to prepare for next season. It’s important to keep integrity within myself and only build up from here.

I’d also like to go full-time with Bombshell Mafia and help create strong minds and healthy bodies all over the world. I want to help a lot of women who are struggling like I did know that more is possible for their lives.

For more ideas about nutrition for bikini competition, watch this video – Full Day of Eating- ON PREP! IFBB BIKINI DIET

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 – Nutrition for Bikini Competition

Bikini Competition Meal Plan – HOW TO EAT BEFORE A BIKINI COMPETITION


A well-crafted bikini competition meal plan can make all the difference in how well you place. You can have the best body, coach, and poses, but how you eat 14-30 days before the competition can ultimately determine your success. Your diet during this period is what pulls everything together, and ideally makes you look ripped, but not starved.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

A well-crafted bikini competition diet plan can make all the difference in how well you place.

You can have the best body, coach, and poses, but how you eat 14-30 days before the competition can ultimately determine your success. Your diet during this period is what pulls everything together, and ideally makes you look ripped, but not starved.

General Advice for Competition Prep:

  • follow a plant-based nutrition plan that is based on macros (carbs, protein, and fat).
  • choose meals built around a primary protein source
  • have a cheat meal every seven days
  • no cheat meal two weeks out
  • avoid alcohol, even wine
  • drink at least a gallon of water each day
  • cut out water starting the day before the show

Bikini Competition Meal Plan – Bikini Competition Tips from the Pros

Samantha Shorkey talks about her diet before a bikini competition:

Like most bikini competitors, to get really cut right before their competition, I eat asparagus constantly (a natural diuretic) and consumed dandelion root (another natural diuretic.)

Diuretics help to flush out the sodium and excess fluids in between skin and muscle.

Asparagus contains high levels of the amino acid asparagine, which not only helps to flush out the fluids but it helps rid the body of excess salts too. And salt (sodium) equals bloating—something you definitely don’t want on stage.

I also cut out water starting the day before my show.

Generally speaking in terms of diet, (whether training to compete or not), I get most of my protein from tempeh, tofu, beans and high quality, vegan protein powder. I like mixing them with hemp or brown rice protein powder.

My go-to starchy complex carb sources are yams, squash, quinoa, and oatmeal. For fats, I love almond butter, extra virgin olive oil, coconut oil, and flax seed oil.

“With bikini division, there isn’t really a bulking period so I generally never allow myself to get any bigger than about 135 lbs. (I’m 5’7). I basically just add in more cardio over time and very gradual calorie reduction to lose any extra weight.”

Suskia Strafella describes her training for a bikini competition:

I start off at 6am with my morning cardio spinning/cycling of 30–45 minutes and finish off with an intense ab workout every single day. I then do my evening weight training after work.

“I really enjoy my cardio sessions as I have so much more energy for that being in the early AM!”

When it comes to my resistance training, I incorporate a lot of high reps, super sets, giant sets and barely any rest in between my sets unless I’m about to throw up! My high reps and different training techniques are quite a new method for me so let’s see how it goes with my future prep!

Andra Purba’s vegetarian bikini competition meal plan:

  • Meal 1: Half cup homemade sugar-free granola (I bake oatmeal with cinnamon and sugar-free maple syrup). For my protein shake: I blend almond milk with berries, protein powder, and peanut butter.
  • Meal 2: (post-workout) low sugar, low-carb protein shake.
  • Meal 3: Spicy buffalo tofu with sesame green beans and an apple.
  • Meal 4: Protein Bar (Quest) with some almonds.
  • Meal 5: Plain Greek yogurt with stevia, protein powder, and peanut butter.
  • Meal 6: Protein shake before bed.

Dr. Harriet Davis shares her training schedule for a competition:

  • Monday: cardio (am/pm). Gym: legs (quads, inner/outer thighs), abs
  • Tuesday: cardio (am/pm). Gym: shoulders, arms (biceps, triceps), abs
  • Wednesday: cardio (am/pm). Gym: (hump day): glutes, hamstrings.
  • Thursday: cardio (am/pm). Gym: total body workout.
  • Friday: cardio (am/pm). Gym: legs, abs, back
  • Saturday: REST DAY!
  • Sunday: cardio (am/pm). Track workout (sprints, high knees, etc)

Kristine Lee MacIntyre’s vegan meal plan for leaning out:

My meal plan for eight weeks leading up to a competition:

  • Meal 1: Vegan protein powder prepared with water and a half cup each frozen berries and baby spinach.
  • Meal 2: 1/3 cup oats or cream of wheat prepared with 1 cup water and half a banana, dash of cinnamon.
  • Meal 3: Vegan protein powder prepared with water and a half cup each frozen berries and baby spinach.
  • Meal 4: 4 oz tofu or other vegan protein such as tempeh, soy based ground round or veggie burgers, or white fish (such as sole, cod or halibut), 1/2 cup carbs (such as 1/2 cup sweet potato, brown rice, bulgar or quinoa) 1/2 cup greens (such as asparagus, green beans, broccoli or brussel sprouts). Remember to omit the use of seasonings containing salt and fats.
  • Meal 5: Vegan protein bar (either homemade or bought such as Square Bar, 22 Days or Vega Sport) or my homemade Vital wheat gluten muffins, and half a vegan protein shake.
  • Meal 6: 4 oz tofu or other vegan protein such as tempeh, soy based ground round or veggie burgers, or white fish (such as sole, cod or halibut), 1/2 cup carbs (such as 1/2 cup sweet potato, brown rice, bulgar or quinoa) 1/2 cup greens (such as asparagus, green beans, broccoli or brussel sprouts). Remember to omit the use of seasonings containing salt and fats.
  • Meal 7: Vegan protein shake and six natural almonds.

Notes:

  • Make sure to drink at least five to six glasses of water a day.
  • Coffee or tea with unsweetened non-dairy milk and no sweeteners.
  • I do allow myself to have one cheat meal a week limiting the calories of this meal to 400.
  • The diet does get stricter at six weeks out, and then again at two weeks out with no cheat meal.

Stefanie Dawn keeps her meal plan simple before competing:

I started off high carb with a ratio of 70/20/10 (CARB/PRO/FAT) and ended up being somewhere around 25/35/40 when I switched coaches. I started with zero supplements, and ended up having to incorporate B12, BCAAs, glutamine, and electrolytes.

My average day consisted of:

  • Oats with a scoop of protein powder
  • Green veggies with tofu or black bean burger
  • Avocados
  • Pinto beans
  • Spoonfuls of peanut butter
  • 2 more protein shakes

Q: What advice would you give someone struggling with the protein concept?

“I feel so much better when I don’t focus on protein intake, but adequate calorie intake and nutritional density. If you don’t think you can perform or build muscle without high protein, try high carb for a few months [during off season].”

Marzia Prince (Ms. Bikini Universe) explains why a competition diet can only be done short-term: 

Whether you are a meat-eater, vegetarian, or vegan, I believe a competition diet is short-term. You can’t live on that diet forever. It is missing important nutrients and calories to sustain life. It can be done only for a shoot or competition to achieve a certain look. You want to live life to the fullest and nourish your body every day.

“There’s definitely an advantage to being a plant-based athlete, I’m leaner and more muscular compared to when I was eating meat.”

I never have to worry about gaining a ton of weight on the “off-season.” I’m only 5 lbs. off from a shoot or stage. I adjust my nutrition to my goals. As a trainer, I believe the body is always changing. You are not going to look the same at 30 years-old than you do at 40 years-old. Things change. Goals change. Life changes.

Zoe Feuerstein shares the positive benefits of competing:

I’m passionate about fitness and creating positive change in my own. I’ve see the power of it my whole life.

“It has saved myself, and others, from downward turns in life such as addiction, depression, and loss of joy.”

I decided to compete because I liked the idea of having a goal that would test my limits physically, mentally, and expand my knowledge on training and nutrition. I was inspired by Layne Norton and his clients, such as Femme Fittale.

I was introduced to them when friends at my local gym suggest that I compete. I loved that it connected me with others in the industry and pushed me to be my own personal best.

For more ideas on bikini competition meal plan, watch this video – Bikini Competitor MEAL PREP

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 – Bikini Competition Meal Plan

6 FAT-BURNING PLANT FOODS (3 WITH MORE PROTEIN THAN AN EGG)


Fat-Burning Plant Foods - The Advantage of Eating Plants - Vegetarians have an advantage over meat-eaters in terms of weight loss, because vegan staples are packed with fiber. Meanwhile, animal-based foods have zero fiber. Dairy products and eggs don’t contain fiber either, so vegans are even a step ahead of vegetarians in losing weight.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

But by counting calories, obsessing over portion sizes, and struggling to curb cravings, they’re putting way too much emphasis on the negative effects of food rather than harnessing its powerful potential. Once you stop looking at food as the “problem,” you can discover ways to make food work more effectively for you.

In other words, it’s important to shift your attitude about food. How you feel about food matters.

And it goes without saying that what kind of food you put into your body matters greatly. Allow me to introduce you to a cocktail of plant-based, whole foods that can amplify your efforts in burning fat.

Fat-Burning Plant Foods – The Advantage of Eating Plants

Vegetarians have an advantage over meat-eaters in terms of weight loss, because vegan staples are packed with fiber.

Meanwhile, animal-based foods have zero fiber.

Dairy products and eggs don’t contain fiber either, so vegans are even a step ahead of vegetarians in losing weight. Why should you care about fiber?

By adding little-to-no calories, fiber keeps the digestive tract healthy, controls the appetite, and promotes regular bowel movements.

Not only does a high-fiber diet enhance weight control and improve gastrointestinal functioning, but it’s also been linked to the prevention and treatment of chronic heart disease, reduced blood pressure, reduced risk of cancer, and blood glucose control.

Upon review of 87 published studies, researchers reported in Nutrition Reviews that meat-free diets are highly effective for weight loss.

A subsequent analytical study published in the International Journal of Obesity found a strong connection between meat consumption and obesity in American adults.

And researchers Sabaté and Wien found that diets without meat are associated with lower BMI and lower obesity rates in both children and adults.

“Plant-based diets are low in energy density and high in complex carbohydrates, fiber, and water, which may increase satiety and resting energy expenditure,” they wrote in the American Journal of Clinical Nutrition.

So, let’s take a closer look at six fat-burning plant foods that not only support weight loss, but actually burn fat in your body.

Avocado

Some dieters shy away from avocados, because the average one contains 21 grams of fat. But just as food isn’t your enemy, fat isn’t either … at least, not every type.

According to the U.S. Office of Disease Prevention and Health Promotion’s Dietary Guidelines, avocados are the only fruit that has monounsaturated fat.

Which is the good fat that lowers cholesterol. They also contain about 80 percent dietary fiber.

In a study of 26 overweight adults, participants who ate half of an avocado at lunch reported increased satiation, less hunger, and less desire to overeat.

Numerous studies about monounsaturated fats have shown that diets rich in these foods prevent fat from accumulating around the abdomen.

Green Tea

Green tea has been called a fat-burning elixir, because it contains polyphenols that activate enzymes in your fat cells.

A polyphenol known as epigallocatechin gallate (EGCG) significantly reduces body weight and interacts with appetite control pathways.

With deep roots in ancient ceremonies and spiritual traditions, this tea is also powerful enough to boost metabolism.

Because of its thermogenic properties, green tea promotes fat oxidation, which is the process of fatty acids breaking down and releasing energy.

Black Beans

Beans are packed with fiber and low in calories, but black beans are among the best for fat burning. Dark-colored beans generally have higher amounts of phenolic compounds, which can interfere with glucose absorption and play an important role in weight management.

A half cup of black beans provides the body with 100 calories and 6 grams of fiber, with no cholesterol or fat. They’re also a great source of vegan protein.

According to a University of Colorado study, foods high in resistant starch (like black beans) help the body burn up to 24 percent more calories throughout the day. And since they’re low on the GI scale, black beans help the body metabolize fatty acids instead of letting them collect and expand.

Spinach

Many leafy green vegetables, like spinach, are low in calories and high in fiber, which makes you feel full faster and eat less. A cup of raw spinach has about 3.5 grams of fiber, which is significant because of its nutrient density and the fact that it has just eight calories per serving.

Recently, studies have been conducted using spinach extract, which is a concentrated liquid form of the vegetable. A Swedish experiment at Lund University studied 38 overweight women for three months and saw a 95 percent decrease in hedonic hunger and a 43 percent increase in weight loss.

Spinach has the power to reduce cravings because it is broken down slowly and naturally in the body, allowing the stomach to signal to the brain that it’s had enough to eat. Unlike heavily processed foods and animal products, spinach slows the digestion process enough to send and receive these signals.

Broccoli

Like spinach, broccoli is loaded with fiber and calcium, nutrients that break down fat in the body and prevent new fat from forming. Raw broccoli has four grams of fiber per half-cup serving and only 20 calories. It’s an incredibly filling vegetable that keeps your appetite at bay for hours after a meal.

Broccoli is also very high in vitamin C, which is often associated with boosting the immune system, but also plays a role in fat burning and weight loss.

Researchers who published a healthy weight loss study in the Journal of the American College of Nutrition wrote, “Individuals with adequate vitamin C status oxidize 30 percent more fat during a moderate exercise bout than individuals with low vitamin C status; thus, vitamin C-depleted individuals may be more resistant to fat mass loss.”

Almonds

Nuts are a well-known appetite suppressant, but almonds in particular are effective in burning fat in the body and maximizing digestive flow. Since almonds are low in carbohydrates, which stimulate the appetite, you can decrease your food cravings by eating about 20-25 almonds per day.

Interestingly, research shows that people who eat nut-rich diets excrete more fat in their stools. Because of the way almonds and pecans store lipid granules, they don’t readily absorb into the body as fat, but pass through the digestive system with ease.

Diet Is Only Part of the Equation

The process of burning body fat is a complex one, but it ultimately starts with good nutrition and is bookended with regular exercise.

You have probably heard of lazy sayings like, “fitness is 70 percent diet and 30 percent training,” but it’s not useful to think of it this way. You will be more effective if you keep it simple and adopt the mentality that “everything matters.”

Ask any top bodybuilder or athlete if they slacked in one area (e.g. diet, training, rest, etc.), and they will tell you it will throw everything off-course.

That said, the most effective fat-burning diet plans aren’t restrictive, but rather, inclusive of whole foods that naturally boost your metabolism, slowly break down foods, promote digestion, and keep you feeling relatively satisfied/full.

Action Step: Starting today, incorporate two to three servings of these fat-burning plant foods into your daily diet without changing anything else to your routine for four weeks, and see if it makes a difference.

Now’s the time to stop fighting food and start making it work for you.

For more ideas on fat-burning plant foods, watch this video – How I Lost Body Fat & Built Muscle on a Vegan Plant Based Diet

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 – Fat-Burning Plant Foods for Building Muscle and Losing Fat

IS A VEGETARIAN DIET THE ULTIMATE FAT LOSS DIET?


Fat Loss Diet - The Proven Success of Going Vegetarian - Ample evidence abounds about the benefits of adopting a plant-based diet for weight loss. Forza, a sports nutrition company, recently published a study on weight loss that revealed that vegetarians lost weight close to twice as fast as their meat-eating subjects, losing four pounds a month instead of two.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

Carrying around a little extra weight near your midsection is no longer unusual in today’s society, but that doesn’t make it any better for your health. Yet, losing weight if a constant challenge for millions of people, and one that few seem able to conquer for good.

But what if there was a better way? According to many experts, the answer might be going vegetarian. In recent years, millions of people have taken meat off their plates in order to finally meet their weight loss goals, gain muscle mass and become healthier overall.

Numerous studies back up the effectiveness of this dietary change, adding to the accumulating evidence that a vegetarian diet might be the best way possible to blast off your unwanted fat.

Do the claims of a vegetarian wonder diet hold true? Let’s look at the facts.

Why Other Kinds of Fat Loss Diet Come Up Short

Thousands of people start new diets every year, but a pitiful few are seeing any real results.

In fact, 85% of dieters end up gaining their lost weight back within twelve months. Part of the problem comes from a faulty understanding of how weight loss works. The three diet beliefs below are widely accepted, but in truth they are likely you to lead you to long term failure in reaching your weight loss goals.

Cutting Out Fat: Though it seems like eating fat would lead to more around your midsection, the truth is that cutting fat from your diet is likely to be harmful to your weight loss attempts, and will leave you hungry and crabby besides.

Exercising Off Excess: No matter how many hours you spend walking on the treadmill, you can’t exercise enough to make up for an unhealthy diet. In fact, research has shown that exercise produces little benefit for weight loss if you don’t pair it with healthy meals, and that the kind of food you eat is actually three times more important for weight loss than physical activity.

Calories In, Calories Out: It’s tempting to think that all calories are created equal, but in truth, your body is more affected by the source of calories than the number. Rather than counting every calorie you consume, your time is better spent making meals with healthy, whole ingredients instead.

Fat Loss Diet – Benefits of Going Vegetarian for Fat Loss

Clearly, the results from conventional weight loss strategies leave much to be desired. Thankfully, there’s a different method you can follow that produces far better results: going vegetarian.

The idea isn’t as uncommon as you might think. Studies have estimated that over 22.8 million people (10 percent of US adults) are vegetarian, and their weight loss statistics deserve a second look. In a country where over 65% of people are overweight or obese, vegetarians tend to weigh 3-20% less than regular eaters.

Part of the reason for this difference is because a healthy vegetarian diet tends to lead to a healthier weight, even without other lifestyle changes.

The health benefits of adopting a vegetarian lifestyle go beyond weight loss. Vegetarians tend to have lower cholesterol levels, lower blood pressure, fewer cases of diabetes, dementia and rheumatoid arthritis, to name a few.

A big reason for the benefits of a vegetarian diet is that you naturally swap out high calorie, fatty meats and instead fill up on fiber-filled fruits and vegetables that keep you full without weighing you down.

Plant-based foods are full of nutrients and used as efficient fuel by your body. Because they rarely make it into long term fat storage like starchy grains and sugars, plant-based foods will keep you full without piling on the pounds.

Fat Loss Diet – The Proven Success of Going Vegetarian

Ample evidence abounds about the benefits of adopting a plant-based diet for weight loss. Forza, a sports nutrition company, recently published a study on weight loss that revealed that vegetarians lost weight close to twice as fast as their meat-eating subjects, losing four pounds a month instead of two.

In fact, 90% of the study’s participants found it easier to start losing weight once they gave up meat. Other studies back up these findings, including from the University of South Carolina.

The key to weight loss success with going meatless is that it quickly becomes a less like a diet, and more of a lifestyle. To make a real change for your health, you need to get rid of the idea of short term “dieting” in favor of long-term lifestyle changes that will last long after you’re happy with the numbers on the scale.

What Needs to Happen to Make Vegetarianism Effective

Naturally, losing weight while vegetarian isn’t as simple as taking meat off your menu. Plenty of vegetarians is obese today because they snack on the empty calories in sodas and potato chips rather than filling their diet with healthy foods.

Filling up on processed carbs will keep your belly fat right in place, so in order to experience long lasting change, you will need to eat adequate amounts of beans, fresh fruits and vegetables, soy protein and even eggs and milk. It’s also important to ensure you stay well nourished by monitoring the levels of nutrients your foods provide for you.

It’s all too easy to cause your body to suffer without following a smart vegetarian plan, so make sure to eat your fill of these three nutrients to prevent problems from developing.

Protein: While meat is the most celebrated form of protein, plenty of plants are filled with it too. Most experts recommend eating about 10% of your calories as protein, so fill up on beans, lentils, tofu and veggie burgers to ensure you get your fill.

Calcium: There’s no reason to despair if you’ve given up dairy. Plant-based sources of calcium include kale, collards, beans, broccoli, orange juice and soy milk.

Vitamin B12: Because this crucial vitamin is only found in animal products, consider taking a daily supplement if you aren’t willing to down an occasional glass of milk.

Watch this video – Eating for FAT Loss – Vegetarian

In Summary

Most conventional diets will fail you in the long term, but a lifestyle change to a vegetarian diet is a great way to get rid of weight that just won’t budge. So long as you eat a healthy, well-balanced vegetarian diet filled with plenty of plants, you’ll be amazed how quickly your unwanted belly fat melts right off.

Going vegetarian might be tricky at first, but the benefits to your body make it well worth it in the long run. Yes, the vegetarian diet is the ultimate fat loss diet because it’s based on eating organic*, whole foods that tend to be light on calories and loaded with nutrients.

*Eating organic foods aren’t necessarily a part of the traditional definition of what a “vegetarian” diet is, but going organic is certainly the modern trend, and it’s also what we advocate at VB.

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 – Vegan Fat Loss Diet

Protein Foods for Bodybuilding – The Ideal Protein Diet (Q&A)


The Ideal Protein Diet (Q&A) - This isn’t just a bodybuilding and fitness question; this seems to be on the minds of most people these days. This article will address the most common protein questions and answers.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

This isn’t just a bodybuilding and fitness question; this seems to be on the minds of most people these days.

This article will address the most common protein questions and answers.

Looking through the web today, the information available about protein is anything but clear. Which amino acids are you supposed to eat? Can vegetarian and vegan bodybuilders eat enough protein to put on muscle?

Striving to answer your protein questions on your own, you’re more likely to come away with a headache than with satisfying answers. But not to worry, your most burning questions about protein needs for vegetarians are addressed here.

Q: How much protein does a vegan bodybuilder need?

A: Probably less than you think. The majority of meat-loving bodybuilders have adopted a “more is better” mentality when it comes to packing the protein into their diet.

The truth is that going over recommended daily protein levels won’t be of much benefit to you and will likely leave you feeling overly full and uncomfortable after meals. Also, something about “vegan macros” keeps you light on your feet.

According to research, the optimal protein intake level for professional bodybuilders is between 0.7 to 1 gram of protein per pound of lean muscle. For example, a 200-pound bodybuilder that has 10% body fat should plan to eat between 126 to 180 grams of protein every day.

If you’re looking to gain lots of muscle, choose to follow the higher end of this recommendation.

Q: What are complete and incomplete proteins?

A: All types of amino acids, the building blocks of protein, are separated into two categories: essential and nonessential. Nonessential amino acids are naturally made by your body, while essential amino acids only come from food sources.

There are nine essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) that your body can’t make for itself, meaning you need to get them from your daily diet.

The foods that contain all nine essential amino acids are considered to be complete proteins. They tend to be animal products like meat, eggs and dairy, and a few plant sources like soy, chia seeds, and quinoa. Incomplete proteins are found in plants and are usually lacking one or more of the essential amino acids required for building and repairing cells.

However, eating several types of incomplete protein foods within one day can provide your body with all the amino acids it needs to make complete proteins.

Q: Is seitan a complete protein?

A: Often compared in texture and taste to lean meats, seitan is a form of wheat gluten that is turned into a dense, chewy meat substitute. Almost 20 grams of protein in a 3-ounce serving makes seitan a smart protein pick for your plate, but it’s not a complete protein.

Seitan contains every essential amino acid besides lysine, so vegan eaters need to find alternative sources of protein (like cooked lentils or roasted almonds) to get their recommended daily level of 2,045 mg of lysine.

Q: Are beans a complete protein?

A: While beans vary considerably in their protein profiles between varieties, no variety technically can be considered a complete protein. Thankfully, it’s simple to adjust your diet accordingly.

Contrary to popular advice that keeps getting regurgitated, adding a few scoops to your plate of beans won’t do crap to make a complete protein. Rice has virtually negligible amounts of protein in it to have any substantial effect.

Instead, try adding Brazil nuts with your beans, they are loaded with protein and have that healthy fat you need for fuel and recovery. This combo should absolutely be a part of your ideal protein diet.

Q: Is the protein in yogurt complete?

A: Because animal sources of protein are complete proteins, a serving of yogurt will provide you with all the amino acids your body needs to function. Greek yogurt tends to be the most protein-filled variety, with an average of 17 grams per serving to keep you full.

Q: Is milk a complete protein?

A: Though dairy products are mostly celebrated for its calcium content, milk is an excellent source of complete protein as well. In fact, milk is especially rich in the amino acid lysine, one that tends to be rare in vegetable and whole grain protein sources.

One 8-ounce serving of whole milk provides 7.7 grams of protein, while reduced fat milk tends to have slightly more protein, 8 grams and 8.2 grams of 2 percent and 1 percent respectively.

Q: Are almonds a complete protein?

A: Though almonds are filled with 6 grams of protein per one ounce serving (about 23 almonds), they are critically short on lysine, methionine, and cysteine, making them an incomplete protein source.

Nonetheless, snacking on almonds is a smart way for vegans and vegetarians to get their fill of protein throughout the day, so long as they are paired with other protein sources as well.

Q: Is quinoa really a complete protein?

A: Originally grown in the Andes mountains of Peru, quinoa is a whole grain food that is also a plant-based complete protein. In fact, the overall protein level in quinoa is a strikingly high 8 grams per one cup serving. This is an ideal protein for sure!

However, the levels of some amino acids tend to be low, meaning that a quinoa diet should still be supplemented with other sources of protein to ensure you get enough.

Q: Are chick peas a complete protein?

A: Like all other forms of beans, chick peas lack all the essential amino acids that would qualify them as a complete protein. However, a classic food combination is the perfect way to balance out your chickpea meal. The protein in wheat lacks lysine, which happens to be an amino acid chickpeas have plenty of. This means snacking on pita bread and hummus is a great way to fill your diet with a complete protein source.

Q: Is soy a complete or incomplete protein?

A: For many vegans, soy-based products are a staple of their diet, and for good reason! Soy is a plant-based source of complete proteins, and a half-cup serving of tofu provides you with 10 grams of complete protein.

Some experts say that we should stay away from soy, but I think the main thing to avoid is the GMO soy products.

It’s always best to choose the firmest tofu you can find, as it will have the highest protein content. For an even bigger protein boost, fermented forms of tofu like tempeh and natto have a staggering 15 grams per serving.

Q: What is an example of a complementary protein?

A: According to most nutritionists, complementary proteins are made from two or more incomplete proteins that are eaten together in a meal to provide you with all the essential acids that make up complete proteins.

While it’s not necessary to have every amino acid present at each meal you eat, combining your foods into complementary proteins is an easy way to ensure you get the proper amounts throughout the day.

Best of all, many complementary proteins provide from time-tested and delicious combinations that truly taste better together. In fact, cultures around the world often intuitively relied on complementary protein combinations for their health benefits.

Some winning combinations of complementary proteins include beans and Brazil nuts, whole grain noodles and peanut sauce, hummus and pita bread, and spinach salad topped with nuts.

The Ideal Protein Diet

It turns out that there is a diet called “Ideal Protein.” I wanted to offer some quick feedback on this overly restrictive diet since our article happens to be titled “Ideal Protein Diet.”

One major point of contention is that it’s ridiculous to eliminate nuts, fruit, and root vegetables, for any reason (unless you’re allergic). Women’s Health magazine offered this quote that I agree with even though I don’t personally eat dairy:

“It’s sending the wrong message that these healthy foods contribute to weight gain, when studies have shown that foods like dairy and nuts may help support satiety and weight loss.

“One study, published in the European Journal of Clinical Nutrition, found that people who ate one-third of a cup of almonds a day lost more weight than those who avoided nuts.”

Even though I like that the Ideal Protein diet advocates dropping sugar altogether, swearing off several food groups at a time may not be the way to go for a sustainable lifestyle.

One final suggestion is to slow down and bring more awareness to the act of eating itself (i.e. mindful eating). Mindful eating has a practical application when it comes to weight maintenance, treating obesity, weight loss, and even diabetes self-management.

For more ideas on the ideal protein diet, watch this video – 6 High Protein Recipes For Weight Loss

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 – Ideal Protein Diet

Bikini Competition Diet – What should I eat a day for bikini prep?


Vegetarian Bikini Competition Diet Components should include high-quality protein from plants, no bread, pasta, or junk foods, low sodium, raw, organic fruits and vegetables, high-protein carbs, such as sweet potatoes, oats, quinoa, nuts, and seeds, and more amino acids, fiber, and Vitamin C
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

BIKINI COMPETITION DIET AND MEAL PREP

Why are so many bikini competitors switching over to a vegetarian meal plan?

One simple reason. It’s the superior competition diet.

When they follow a plant-based diet, competitors stay leaner all year round and don’t have to cut as much for competition. Not only does this give athletes a competitive edge, but following the practices of vegan bodybuilding and plant-based fitness is a way to become a champion.

A well-planned vegetarian diet is great for competitions and it naturally boosts your energy levels. It also keeps your weight under control and ensures that wild mood swings stay in check.

What are Bikini Competitions?

Unlike regular fitness competitions that involve both athletic and posing routines, female bikini competitions typically consist of a swimsuit (model posing) routine. Unlike bodybuilding competitions, fitness and bikini competitions focus more on overall shape, symmetry, and conditioning instead of muscularity and extreme leanness. This “newer” divisions of bodybuilding gained popularity in the 1980s when interest in traditional female bodybuilding lost momentum.

The top objectives when preparing for a bikini competition include:

  • Improve muscle tone
  • Lose fat
  • Balance body symmetry

The foods you put into your body play a tremendous role in how you will look on stage and stand up against your competitors. Contrary to popular opinion of steak eating fitness competitors, vegetarians and vegans have an advantage when it comes to competition dieting.

This article will take the guesswork out of the bikini competition diet and break down the many aspects of competition prep to give you a competitive edge.

Want to Become Stage-Ready Faster? A Vegetarian diet can help you lose weight.

Vegetarian bikini competitors naturally stay leaner than their meat-eating friends.

According to a recent study published in the Journal of the Academy of Nutrition and Dietetics, people who don’t eat meat have a lower average BMI than those who do.

The study also pointed out that vegans have a much lower obesity rate (9.4 percent) compared to meat-eaters (33.3 percent). Another study found that people can lose more weight when they follow a vegetarian diet instead of one that includes meat.

“This is the first randomized study that directly compares how vegan, vegetarian, and omnivorous dietary patterns that do not emphasize caloric restriction can impact body weight,” said lead researcher Brie Turner-McGrievy, Ph.D. of the University of South Carolina. “We found that participants consuming vegan and vegetarian diets lost an average of 8.2 to 9.9 pounds over eight weeks, while those consuming some meat lost 5.1 lbs.”

Plant-based diets can also aid digestion, which is crucial for bikini competitors making dietary changes.

“Clean eating” is defined by the rejection of processed, chemically-enhanced foods in favor of whole, natural ones. Every adult who cares about her health should pay attention to what she eats, but bikini competitors need to pay even closer attention. 

Natural, unprocessed foods are the #1 staple of healthy plant-based diets, which means that sticking to clean eating is easier.

A diet filled with fresh fruits and vegetables is naturally rich in nutrients, including fiber. Fiber helps you feel full longer and promotes regular bowel movements.

Interestingly, healthy fats, like those found in vegetarian foods, help keep hormones regulated. 

Hormones play a role in hunger and weight control, and hormone balance is essential for women fitness competitors. Good sources of plant-based healthy fats include organic coconut oil, hemp oil, and borage oil.

So many meatless foods like beans, grains, nuts, and seeds contain protein, making it easy for you to meet your daily protein requirements on a plant-based diet.

Too many vegetables leaving you feeling funny? You can reduce bloating and gas on a vegetarian diet, cook cruciferous vegetables instead of eating them raw. You can also make broccoli, cauliflower, and Brussels sprouts easier to digest by mixing them up in a blender or food processor.

Meat-free diets have been proven to boost mental health.

As any bikini competitor knows, getting mentally prepared is half the battle. Preparing for a competition takes its toll, and vegetarian diets can restore an overall sense of wellbeing. Research studies published in Nutrition Journal and Public Health Nutrition have revealed that vegetarians exhibit significantly better mood states and experience fewer negative emotions than omnivores.

Linda Dame MEd, MSW RSW shared that cutting animal products out of your diet can reduce pain and anxiety, paving the way for more peace and joy. Successful bikini competitors must remain confident, motivated, and passionate, and vegetarian foods can help give you a mental boost when you need it most.

Vegan Bikini Competition Diet Risks

Bikini competitors strive to look fit, not ripped. Competitors are scored on their proportions, symmetry, shape, balance, skin tone, and stage presence. But there is a clear distinction between appearing fit and being fit. In fact, most fitness models and competitors aren’t at peak health when they compete.

According to professional bodybuilder Lee Apperson, getting lean is an art form, and starving yourself is the worst idea possible. Even so, vegan bikini competitors frequently engage in workouts that are too intense for the number of calories they consume.

The final days before show time tend to be the unhealthiest ones. After many competitors reach their “peak” (i.e. target weight and desired shape), they find it difficult to maintain it for more than a few days.

Some vegan bikini competitors are willing to take dangerous health risks to enhance their aesthetics.

Furthermore, the techniques and dietary manipulations typically required to “peak” are unnatural, unrealistic, and unsustainable in the long run.

Risks of Extreme Dieting and Training

  • Unwanted loss of muscle mass
  • Fatigue and loss of energy
  • Mental burnout and frustration
  • Sprains, strains, and injury

Nutritional Deficiency

Although plant-based diets have many advantages, vegan bikini competitors should be especially careful of certain nutritional deficiencies.

Most Common Vegan Deficiencies:

  • Protein
  • Calories
  • Iron
  • Iodine
  • Omega-3 Fatty Acids
  • Vitamin B12
  • Vitamin D
  • Calcium
  • Zinc

Looking to Peak in a Healthy Way? Pace Yourself

Professional natural bodybuilder Layne Norton recommends losing 1 to 1.5 pounds of weight per week to retain your competition-level muscle mass.

If you have 20 or 25 pounds to lose, you probably won’t be able to lose it all in 12 weeks and still retain your lean muscle mass. Start dieting as early as possible before your competition so that you can move at a safe and efficient pace.

How Vegetarianism Can Improve Aesthetics for Competitions

Aesthetics are a key reason that many people turn to vegetarianism in the first place, and that extends beyond personal sensitivities and respect for all life. We also have a greater appreciation of beauty, nature, and art in the foods we eat and how our bodies look and perform.

What Do These Healthy Internal Benefits Mean for External Aesthetics?

Vegetarian diets revolve around raw fruits and vegetables, whole grain carbohydrates, and natural sources of protein. Coincidentally, these are also the types of foods used to get your body ready for competition. This means that competitors who already maintain a vegetarian diet typically have less weight (body fat) to lose than their meat-eating counterparts.

Vegetarian bodybuilders also naturally have lower body mass indexes, blood pressure, and levels of cholesterol, as well as less risk of heart disease, metabolic syndrome, dementia, and Type-2 diabetes.

IFBB Bikini Pro Marzia Prince is one of many vegan bodybuilders who has spoken publicly about how much better she looks and feels since going vegan. Vegetarian and vegan competitors tend to pay more consistent attention to the nutrients in their diets to make sure they are consuming what their bodies need throughout the year.

Boosting Your Metabolism

Almost all bikini competitors need to shed a few pounds in certain places, and your metabolism plays a key role in making this happen. Metabolism is affected by genetics and your lifestyle habits, but there are many natural ways to speed it up.

Spicy foods are known to boost metabolism, and a study published in the Journal of Nutrition and Metabolism revealed that natural chemicals called capsinoids increase the amount of heat and energy that you produce and promote physical activity.

These are a few vegetarian metabolism-boosting foods I recommend (get “organic” whenever you can):

  • Chili peppers (great source of capsinoids)
  • Kale, spinach, and other leafy greens
  • Hemp protein
  • Chia seeds
  • Lemon
  • Water (A study published in the Journal of Clinical Endocrinology and Metabolism found that metabolism rates jumped 30 percent after drinking two cups of water.)

Other general tips to keep your metabolism working at its peak all day long include getting seven to eight hours of sleep per night, sleeping in a cool room (66 degrees Fahrenheit), drinking tea, and reducing stress.

Vegetarian Bikini Competition Diet Components:

  • High-quality protein from plants
  • No bread, pasta, or junk foods
  • Low sodium
  • Raw, organic fruits and vegetables
  • High-protein carbs, such as sweet potatoes, oats, quinoa, nuts, and seeds
  • More amino acids, fiber, and Vitamin C

Meal Plan Structure

Most competitors swear by the concept of six to seven small meals per day, but how and when you eat those meals makes a big difference in how your body processes food.

Space out each meal about three hours apart, and eat the last one at least an hour or two before bed. Multi-sourced vegan protein shakes should also be an important part of your daily meal routine.

Make sure that your breakfast contains a small serving of protein, a serving of vegetables, and a serving of complex carbohydrates. Your lunch should consist of a medium serving of protein and two to three servings of vegetables. Dinner should have a generous serving of protein, two to three servings of vegetables and a serving of fat.

You can structure your meals around these “big three” and work smaller meals in around them. For example, if you have a caloric goal of 1,800 calories per day, try sticking to 300 calories per meal and assess your energy levels throughout the day.

One you figure out your target number of calories per day, keep a food journal to document your meals and make changes to your plan based on what’s working and what isn’t.

The bikini competitor meal plan and prep saves your sanity … and money.

Marzia Prince (2007 Ms. Bikini Universe, IFBB Bikini Pro) feels more in control by eating plant-based:

“I used to be on a strict competition diet but now being vegan, I eat organic plant-based foods and don’t feel like I am on a diet. I listen to my body. I am more in tune with my body now, than I have ever been.

“Gone are the days of fad diets, ‘competition diets’, and being lost on how to eat. I feel like I have taken back control of my body. Aha! So this is what they say mean when they say lifestyle!”

Darlene Adamusik (fitness competitor) talks about how vegan meal prep saves her time and money:

“Before I became a vegan competitor, buying meat, eggs, and fish was getting too pricey. Not only was it expensive, but my digestion was also getting worse. Since going vegan, my digestion has improved, I’ve saved money, and cooking has become optional.

“I enjoy the fact that you can throw food together without having to cook it, and it’s been truly helpful with my digestive issues. It can also help with weight loss, but this is true only if done correctly. You must be careful with balancing how to meal prep vegan the same way you would balance a diet that included meat.”

 When to Start Your Bikini Competition Diet

Planning and preparing meals can feel like a big hassle, especially if you’re new to the world of competition prep. It’s easy to make excuses about not knowing what to buy, not having enough time to shop, or that healthy food is just too expensive. However, the best way to get the results you crave is to plan ahead.

Most fitness professionals recommend starting your show prep diet and supplement schedule at least 12 to 14 weeks before the competition. In most circumstances, muscle needs to be gained, fat needs to be lost, and your metabolism needs to be adjusted. To increase your chances of success, plan to start your new diet at least three to five months in advance of your competition date.

To start, take the time to schedule grocery shopping into your day. Stick to your list, and buy nothing more and nothing less. Choose a convenient day of the week to prepare several meals worth of vegetables and protein in advance, and organize your Tupperware containers in the refrigerator so they’re easy to grab in a hurry.

Sample Vegetarian Bikini Competition Meal Plan

Meal 1

  • Protein shake with chia seeds, almond milk, and cocoa
  • Quinoa porridge with strawberries
  • Fresh or cold pressed green veggie juice

Meal 2

  • Protein shake with almond milk
  • 1 tbsp. of almond butter, plain (no salt added)
  • 1 grapefruit

Meal 3

  • Kale or spinach salad with balsamic vinegar
  • 1 cup of lentil soup
  • 4-6 oz. sweet potato

Meal 4

  • Protein shake with chia seeds, almond milk, and banana
  • 1 tbsp. of almond butter
  • 1 apple

Meal 5

Veggie burger with 1/4 of an avocado

Spinach salad with balsamic vinegar

Meal 6

  • Protein shake with chia seeds, almond milk, and banana
  • 1 tbsp. of almond butter

Vegan Diet Plan for Bodybuilding

Meal 1

  • Vegan protein shake
  • Handful almonds

Meal 2

  • Chia seed pudding (or oatmeal)
  • Collard green wraps with hummus
  • 1 grapefruit

Meal 3

  • Veggie burger with 1/2 avocado
  • Kale and spinach salad

Meal 4

  • Bowl of lentil, bean, or vegetable soup
  • 1 apple

Meal 5

  • Almond butter sandwich with Ezekiel bread

Meal 6

  • Vegan protein shake
  • 2 tbsp. natural peanut butter with celery

Easy Plant-Based Alternatives

It’s important to switch up your eating routine to avoid boredom and resist the temptation to binge on old favorites that don’t fit your current lifestyle. Here are some other great vegetarian foods to swap into this meal plan to add some variety:

Protein

  • Tempeh
  • Seitan
  • Hemp seeds

Carbohydrates

  • Oatmeal
  • Brown rice
  • Sweet potatoes

Fruits

  • Blueberries
  • Apples
  • Grapefruit

Vegetables

  • Broccoli
  • Spinach
  • Green beans
  • Asparagus

Fats

  • Cashew butter
  • Flaxseed oil, flaxseed meal, or flaxseeds
  • Olive oil

Food Cravings

Research has shown that dieting can increase food cravings. Kristin Shaffer from Figure and Bikini offers a few helpful tips on preventing the type of sugar cravings that set competitors off course:

  • Stick to small meals throughout the day
  • Chew slowly
  • Avoid foods that spike your insulin, like bread, crackers, and cookies
  • Swap out sugars with high-fiber vegetables like cucumbers, peppers, and zucchini
  • Incorporate a weekly cheat meal into the early stages of your training

Cheat Meals

Giving up the foods you love can be hard, which is why many competitors allow themselves an occasional chance to cheat. As a general rule, bikini competitors can choose one meal per week to be a cheat meal in the early days of training for a competition. Some trainers promote the occasional cheat meal as a healthy balance to stabilize blood sugar levels.

These are some other reasons to plan cheat meals into your meal plan structure:

  • Motivation to stick to your competition meals
  • Curb cravings
  • Metabolic boost
  • Provide extra energy to the body

These are a few tips about cheat meals from Tad Inoue, a professional competitive fitness diet coach:

  • Cheat at the end of your day
  • Don’t skip any other meals
  • Make your cheat carbohydrate-rich
  • Don’t let your cheat meal last more than 45 minutes

Craig Ballantyne shared a few of his vegetarian cheat meal favorites at Men’s Health:

  • Tofu
  • Brown rice
  • Fettuccine Alfredo
  • Chocolate brownies
  • Wine

Cheat meals are great for morale, but there are certain rules you should remember if you’re serious about competing. To aggressively lose fat, you’ll need to strategically schedule your cheat meals and cut them off entirely when you’re two to three weeks away from your competition.

Keep in mind that cheat meals need to be carefully controlled. Excessive and ill-timed cheat meals don’t just take a toll on your physique, they can affect you mentally, too.

Dieters often report feelings of shame, guilt, and self-hate after cheat meals – all emotions that have no place in competition prep. Cheat meals can also make it more difficult to resist cravings and transition back into a training diet. Carefully assess your cravings, habits, and motivation before deciding on a cheat meal structure that works for you.

Mental Preparation for a Competition Diet

Competing doesn’t just occupy your time; it impacts your daily habits and routine. Since our routines are shared with the friends and family we care about, and competitors often feel a strain on their personal relationships during training.

Taylor Chapman, ACE-certified personal trainer, and bikini competitor shared, “I hated that I had no life for three months. I lived in the gym and out of Tupperware containers. You miss out on a lot of outings and events while competing because it can be very tempting to go out with your friends and not partake in eating or drinking. But in the end, it’s worth it when you reach your goals.”

Bikini Competition Prep Tips

In the world of competition fitness, there’s always a competitive season (with sometimes up to 16 weeks of prep time) and an off-season to bulk up, add mass, and enjoy a wider variety of foods. Pre-competition diets are designed to cut body fat and focus on eating clean foods.

For the best results, you can follow these tips.

  • Eat every three hours to increase your metabolic rate.
  • Decrease carbs without cutting calories.
  • Do aerobic workouts twice daily to burn stubborn fat.
  • Do cardio before eating carbs but after eating protein.
  • Swap out potatoes and rice for more vegetables.
  • Continue to drink plenty of water.
  • Avoid processed food stripped of nutrients.

According to nutritionist Felicia Stoler, “By carefully choosing complementary protein sources and monitoring overall intake, vegan athletes can consume adequate amounts of protein to fuel their performance.”

Dr. David Neiman, director of the human performance lab at the North Carolina Research Campus of Appalachian State University, told Ace Fitness Magazine, “The vegan diet is high in carbohydrates and low in fats, so it will naturally support endurance performance. People feel that the plant-based nature of the diet will magically help performance, but it’s the carbs that do it.”

However, the key to success for a bodybuilding or bikini competitor is to minimize the transformation your body must go through from one season to the next.

A vegetarian diet can help bring stability to your diet so that it suffers less of a shock when you kick it into full performance mode. All of this translates into a more aesthetically pleasing body, a healthier year-round lifestyle, and a more competitive fitness career.

Thinking of competing and want meal prep advice as a vegetarian?

For more ideas on bikini competition diet, watch this video – Bikini Competitiors MEAL PREP- How I meal prep! Bikini Prep Diaries

Check out our vegetarian bodybuilding program to learn exactly how to build lean muscle and tone up by eating plants. Many competitors have used the protein-rich recipes and meal plans for both vegetarian and vegan diets with great success. It’s a strong approach guaranteed to give you an edge for your next bikini competition.

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 – Vegan Bodybuilding Diet

Vegan Bodybuilding Diet – The Ultimate Vegan Diet Plan for Bodybuilding and Athletic Performance


Starting a vegan bodybuilding routine isn’t as tricky as you might expect. The good news is that the core bodybuilding diet guidelines are the same for vegan and omnivores alike. In fact, the only difference is that all of the protein sources in a vegan diet are non-meat, non-dairy, and are free from animal by-products. Listed in this article are ten tips for following a healthy, highly effective vegan bodybuilding diet.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

Vegan bodybuilding and plant-based fitness are becoming more popular every day.

Contrary to the outdated paradigm of traditional bodybuilding, going meat-free doesn’t mean you can’t build muscle or achieve your fitness goals. Instead, science is showing that eating a plant-based diet might be one of the best ways to reach them faster.

Although the mainstream fitness community seems to believe that bodybuilders must consume copious amounts of “superior” animal protein to bulk up, countless vegan bodybuilders have developed strong, sexy physiques while eating only plant-based foods.

If you’re a looking to build more lean muscle by way of a vegan bodybuilding diet, this article is the resource you need to get started.

Why Simply Cutting Out Meat Isn’t Enough

For the vegan novice, it’s easy to think that all it takes to gain the abs of your dreams is to cut out eggs and cheese in favor of cherished snack foods instead. However, this style of diet is more like to add on flab than fabulous muscle tone. To bulk up with veganism, you’ll need to follow a healthy, whole foods diet that gives your body exactly what it needs to thrive.

Crafting a vegan bodybuilding diet that works for you isn’t rocket science, but it does take some basic knowledge, motivation, and attention to detail. In this article, I will demystify the vegan bodybuilding meal plan and bikini competition diet and break it down into its most essential elements. Beyond the myths and the hype, here’s what bodybuilders should know about building muscle the vegan way.

Vegan Bodybuilding Diet – Guidelines for Vegan Bodybuilding Nutrition

Starting a vegan bodybuilding routine isn’t as tricky as you might expect. The good news is that the core bodybuilding diet guidelines are the same for vegan and omnivores alike. In fact, the only difference is that all of the protein sources in a vegan diet are non-meat, non-dairy, and are free from animal by-products.

Below are ten tips for following a healthy, highly effective vegan bodybuilding diet.

  1. Get Sufficient Calories

When using a vegan bodybuilding diet, getting enough calories is critical.

An average plant-based vegan diet has a much lower calorie content than a conventional diet, meaning vegans should closely monitor their levels. If you don’t consume enough calories, your body can shift into a catabolic state, meaning it devours itself for energy. The larger the calorie deficit, the more your body will fuel itself on existing muscle tissue instead. In other words, without consuming enough calories your hard-earned muscle mass will slowly waste away.

For peak form, bodybuilders should strive for 15 to 20 calories per pound of bodyweight, and then adjust that number based on noticeable gains or losses at the gym.

  • Keep Your Protein Levels High

Of the three macronutrients (protein, carbohydrates, and fats) the one that seems to matter most to bodybuilders is protein. This sometimes leads to stress for vegan athletes. Will your diet provide enough protein to keep you bulking up? The answer is yes, so long as you track your levels.

Any fitness dietary plan needs to contain a full menu of proteins from a variety of sources. For instance, experienced vegan bodybuilders can combine multiple protein powders derived from hemp, brown rice, and peas to form complete proteins.

There are plenty of ways to get the protein you need on a vegan diet. Dozens of delicious options for vegan protein sources abound, many of which are complete proteins. Examples include peanut butter sandwiches on Ezekiel bread, quinoa, hummus, and chia.

Tempeh is one of the most overlooked sources of vegan protein, but once you try it a few times, you may prefer it over tofu. Chickpeas and other legumes can provide a filling, low-fat source of protein and carbohydrates.

Need Meals on the Go? Turn Towards Vegan Protein Powders!

Let’s be real. Eating a vegan diet is not always convenient, especially when traveling or dining out. And even when you have the good fortune of finding a vegan meal, it’s usually not as high as necessary in vegetarian proteins.

Even so, there’s no real reason to stress about finding convenient protein. With the explosion of vegan protein powder options today, it’s easier than ever to have access to on-the-go protein!

Consuming two to three protein shakes a day will dramatically boost your protein intake, without excessive carbs. This is what helped me dial in my macros and turned my muscle building game around.

Best of all, protein powders are cost effective. Look for powders that are sourced with multiple proteins to better ensure the spectrum of amino acids needed for muscle growth.

  • Keep Omega 3 Levels High with Flax Seed Powder

Bodybuilders and athletes know that getting enough omega-3s is critical.

Consuming a lot of plants can get us close to the amount of omega-3s a vegan athlete needs, but supplementing for good measure is a good idea.

For this reason, ground flax is the perfect omega 3 source for your diet. It has a fantastic fiber profile and can be easier on the digestive system than flax seed oil. To experience the best results, you can take ground when you wake up, after training, and before bed.

  • Take Vegan BCAA

Vegan BCAA can help protect your muscles from the catabolic effects of a low-calorie diet and can help you gain mass. According to a 2010 study published in Med Science Sports Exercise, BCAA reduces muscle soreness after intense training.

What Is BCAA?

The branched-chain amino acids (BCAA) are leucine, isoleucine, and valine. They are considered essential amino acids because human beings cannot survive unless these are present in a daily diet.

For the bodybuilding benefits, try taking five to 10 grams of BCAA with breakfast, five to 10 grams immediately before and after training and five to 10 grams before bed.

Food Sources of Vegan BCAA

Most amino acids come from meat protein sources, and generally speaking, getting enough aminos and protein is one of the more challenging aspects to bodybuilding as a vegetarian.

Here is a quick list of how to get BCAA from protein-rich vegan food sources:

  • Leucine: soybeans and lentils
  • Isoleucine: almonds, cashews, and chickpeas
  • Valine: peanuts, sesame seeds, and lentils

5. Stay Away from Spirulina for B12

One of the biggest misconceptions in vegan bodybuilding circles is that spirulina contains significant B12. While this is true in a way, it’s not useful to us.

(Spirulina is a biomass of cyanobacteria (blue-green algae) that can be consumed by humans and animals. It is used as a dietary supplement for human consumption and also as a feed supplement in the aquacultureaquarium, and poultry industries)

It turns out that spirulina and tempeh contain mostly analogs of B12. Herbert [1988] reports that tests on tempeh, a fermented soy product, and spirulina revealed that they contained almost no true B12.

The problem here that this claim has been supported by lab tests for B12 based on the USP (U.S. Pharmacopeia) assay methods. Unfortunately, as explained in Herbert et al. [1984] and Herbert [1988], the USP assay method for B12 is unreliable.

The presence of analogs, rather than true B12, makes them unreliable sources for B12.

  • Consume Nuts for Fuel

It’s always a smart idea to add these power-packed snacks to your arsenal. Consuming nuts (and nut butter) provides a long-lasting form of energy. They’re also a much-needed source of healthy fat.

Because of how convenient they are to eat, nuts are also a great way to quickly boost your calorie intake. I carry a bag of lightly salted almonds in my backpack at all times.

  • Swap Rice for Quinoa

Rice is a staple of the vegan bodybuilding diet, so an effective method for boost your protein and nutritional intake is to simply swap rice for quinoa.

Quinoa has higher quality protein and is a complete source of protein, whereas brown rice is not. Quinoa is gluten-free and contains calcium, B-vitamins, iron, magnesium, phosphorus, potassium, vitamin E, and fiber.

Even better, quinoa tastes (and feels) similar to brown rice and should leave your taste buds just as satisfied.

  • Choose Healthy Drinks

There’s no reason to fill your body with unnecessary calories from sugary drinks. I keep things simple with coffee, tea, water, and protein shakes and drink roughly 2.0 to 2.5 liters of fluids each day. One way I gauge if I’m drinking enough fluid is that I make sure that my urine is pale yellow to clear.

If you are getting ready for a bodybuilding, bikini competition or photo shoot, your fluid needs should go up quite a bit and based on what your trainer suggests.

9.  Utilize Vegan Bodybuilding Supplements

No conversation about a bodybuilding diet would be complete without talking about supplements. Nutritional supplements have become practically a requirement for competitive bodybuilders these days, and the industry has shown few signs of trending away from them.

Rice protein and hemp protein are excellent sources of vegan protein that can easily replace whey and other animal-sourced products in shakes. But ultimately, the best vegan protein powder is made with multiple proteins to ensure the spectrum of amino acids needed to build muscle.

Garden of Life, Vega, and PlantFusion produce some excellent protein blends that skip the meat and go straight for the muscle.

10. Address Deficiencies Before They Become Damaging

When using a vegan bodybuilding diet, getting sufficient nutrients is critical.

It’s a good idea to vary the foods in your diet, as this will help prevent nutrient deficiencies.

This goes without saying for any bodybuilder. Also, keeping lots of variety in your diet makes eating more enjoyable.

Pay special attention to these common vegan deficiencies:

  • Protein
  • Calories
  • Iron
  • Iodine
  • Omega-3 Fatty Acids
  • Vitamin B12
  • Vitamin D
  • Calcium
  • Zinc

If you’re feeling that your body is low on one or more of these nutrients, make sure to start taking a nutritional supplement that will get you back on track.

Vegan Bodybuilding Diet – Vegan Diet Plan Tips

Beyond the kinds of food you eat, the amount, timing, and way you eat it will make a difference in how fast you hit your bodybuilding goals. Below are some tips for getting the most out of your food so that you can put it to work for you.

  1. Eat Directly Before and After Workouts

Many vegan bodybuilders focus on main meals and don’t pay much attention to the snacks in between them. This is a mistake. Snacks are immediate sources of energy for your workouts and your recovery, and the snacks you choose at specific times make a huge difference in your performance and how you feel later on.

The best pre- and post-workout snacks are a healthy mix of protein and carbs. Light carbs like bananas, dates, and apples are great before your workout. When you’re done at the gym, enjoy a pick me up of carrots with hummus or protein shakes with vegan protein powder.

2. Monitor Your Body Weight and Body Fat

Since most vegans are concerned with lean muscle mass and not losing it, be sure take effective measurements.

This means you should be regularly measuring your body fat levels and comparing it to overall body weight in order to achieve a more accurate assessment of your progress in the gym than stepping on the scale alone.

  • Keep a Food Journal

The key to your success in adopting a vegan bodybuilding diet is not necessarily food intake – it’s about having an accurate awareness of what you eat. Human memory alone is not a reliable source for this kind of awareness. Instead, you need to take meticulous notes in a food journal.

To keep a proper food journal, you need to write down every sip of water and every crumb of food you consume throughout the day. Anything less is wasting your time. While it may seem like a pain at first, the process becomes effortless after a few days.

As a beginning vegan bodybuilder, you’re flying blind in a storm without this information. It’s simply too easy otherwise to have a misleading impression of what you’re actually eating and what’s actually working.

Sample Vegan Bodybuilding Meal Plan

Ideally, a vegan bodybuilding diet plan consists of 5-6 smaller meals. This gives your body a timely and consistent supply of nutrients for muscle repair and growth. It also keeps blood sugar levels more balanced.

Here are two days of sample meal plans to get you started for the week. Each one is packed with power and 100% vegan.

Meal Plan Day 1

  • Breakfast

Vegan protein shake, banana, 2 tablespoons of natural almond butter

  • Mid-morning

Bowl of lentil soup, cucumber salad with cherry tomatoes and avocado, 1 baked sweet potato

  • Lunch

Veggie burger, kale salad with handful of pumpkin seeds, apple

  • Post-Workout

Edamame & quinoa wrap with sweet ginger dressing, banana, vegan protein shake

  • Dinner

Veggie chili

  • Before bed

Vegan protein shake, 1 tablespoon of natural almond butter

Meal Plan Day 2

  • Breakfast

Bowl of steel-cut oatmeal, vegan protein shake

  • Mid-morning

Apple, handful of grapes, handful of strawberries, 1 cucumber

  • Lunch

Large salad with mixed greens

Mixed beans with artichokes and sprouts

Vegan protein shake

  • Post-Workout

Celery sticks with natural almond butter

  • Dinner

Veggie burrito with quinoa, beans, and avocado

Small side salad with mixed greens

  • Before bed

Vegan protein shake, mixed nuts

Tying It All Together

No matter which foods you settle on for your daily meals, it’s important to make sure that you’re getting plenty of variety to supply your body with a full array of muscle-building nutrients and protein sources.

With these meal plan recommendations and diet plan tips in mind, you should be more than equipped to start planning your healthy vegan meals. The overwhelming health and fitness benefits of a plant-based diet are undeniable, so now is the time to give vegan bodybuilding everything you’ve got!

For more ideas about vegan bodybuilding diet, watch this video – VEGAN MEAL PREP FOR MUSCLE | EASY HIGH PROTEIN MEALS

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 – Vegan Bodybuilding Diet

How to Avoid Shoulder Pain at Night


What I'm about to share with you applies to anyone with shoulder pain who's struggling to get a good night's sleep. Here's some tips for you to sleep easily and avoid shoulder pain at night, even if your shoulder is killing you.
CLICK HERE TO LEARN THE SIMPLE TECHNIQUES YOU CAN USE TO ELIMINATE SHOULDER PAIN FOR GOOD

 

Shoulder pain is a pain in the… shoulder, especially at night. There’s nothing worse than not being able to get comfortable in your own bed, tossing and turning throughout the night, stretching your arm out, contorting yourself into weird positions to try and find something that brings relief…

Eventually you’ll probably fall asleep despite the pain in your shoulder. At least that’s what happened to me when I suffered from shoulder pain. I hurt my shoulder in the gym, but I did get over it. What I’m about to share with you applies to anyone with shoulder pain who’s struggling to get a good night’s sleep. Here’s some tips for sleeping easily, even if your shoulder is killing you.

1. Do a few stretches before bed. Lean over from the waist and swing your hand in little circles. Do it one way, then the other. After that, stretch your arm up, down and from side to side. Hold each stretch for 20 seconds or so, and stretch only so you feel a gently pull – not so much that it hurts!

2. Ice your shoulder before bed, after the stretches. Wrap ice in a small towel or t-shirt, and massage it over the painful area for 15 minutes. Don’t apply ice directly to the skin or you could get freeze burns. Ice helps to calm swelling and numb pain, to help you get to sleep quickly before the irritating sting of the shoulder pain sets in and keeps you awake.

Shoulder pain can be completely defeated in the long term too, through a combination of these techniques and a few simple strengthening exercises to stimulate the healing process and target the source of your shoulder pain, eliminating it completely. I spent a few weeks doing exactly that, and my shoulder healed perfectly.

Most people will go to the doctor who will recommend them rest and anti-inflammatory drugs, or to a physiotherapist who will charge as much as $100 per hour for treatment, but you can learn these physio techniques yourself and do them yourself at home.

I wrote a book about my experiences beating shoulder pain, and documented everything I learned about treating the pain with the special stretches and exercises I’d uncovered during my research.

For more ideas to avoid shoulder pain at night, watch this video – Best Sleeping Position for Shoulder, Arm, & Wrist Pain- also Carpal Tunnel Syndrome

Click here to get that book and use the same techniques to avoid shoulder pain at night today.

Author Bio:

Joe Brent is a former chronic should pain sufferer. He beat his shoulder pain for good without surgery and completely rehabilitated himself from the comfort of his own home.

When Joe injured his shoulder from a combination of working out incorrectly and bad posture, he spent hours every day digging through medical and sports literature, talking to medical experts, professional athletes and anyone he could find that had any experience of shoulder and rotator cuff injuries.  He realized that it was possible to skip the surgery and the physical therapy appointments and do all the stretches and exercises on his own.

In just a few weeks, Joe was able to heal his own shoulder pain.  He wanted to share his successful experiences with others and show them how to quickly rehab their shoulder injuries and that’s how he came up with his shoulder pain relief guide called Shoulder Pain No More.

How to Beat Your Shoulder Pain in 2 Easy Steps


The best way to beat your shoulder pain is through rehabilitation and physiotherapy. You can do simple stretches and exercises at home to relieve the pain and strengthen your joint to stop the shoulder pain from happening.
CLICK HERE TO LEARN THE SIMPLE TECHNIQUES YOU CAN USE TO ELIMINATE SHOULDER PAIN FOR GOOD

 

Shoulder pain is a terrible, terrible condition. Sometimes the pain is only minor, but sometimes the pain can be unbearable. It might even be keeping you up during the night and stopping you from getting a full night’s sleep. I used to suffer from shoulder pain too, after I tore my rotator cuff in the gym. I’m not sure how it happened, but something went wrong and I heard it “snap” while I was lifting.

My shoulder began to hurt. The pain started off only slight, but got worse, and worse, and worse. It was a stinging sensation, but there was also a background dull ache “inside” my shoulder. I tried resting for a few weeks, but that didn’t really make much of a difference. I couldn’t get comfortable whenever I sat down anywhere, sleeping was a nightmare, and I couldn’t use my arm to lift, reach or carry anything.

I went to see my doctor and he diagnosed my shoulder pain as a minor strain. He suggested taking anti-inflammatory medication which works well for very minor injuries which don’t require any active treatment. Usually you can simply rest and wait it out while your body does the hard work and sorts out whatever the shoulder pain is being caused by.

But, while that works in most cases (which is why most doctors will prescribe exactly that when you go and see them), there are a huge number of cases where that treatment is just not good enough. Instead, you have to take a more active approach to treating your shoulder pain.

The best way to do that in my experience is through rehabilitation and physiotherapy. You can do simple stretches and exercises at home to relieve the pain and strengthen your joint to stop the shoulder pain from happening.

I spent ages researching these stretches and exercises, compiled my own rehabilitation program and put it into practice. In a few weeks, my pain was gone and I was back to normal.

Shoulder pain exercises are easy to do, don’t require any special equipment and are a fantastic way of solving your pain quickly.

I wrote a book about my experiences, and documented everything I learned about treating shoulder pain with the special stretches and exercises I’d uncovered during my research.

For more ideas to beat your shoulder pain, watch this video – Neck Pain and Shoulder Pain Stretch routine

Click here to get that book and use the same techniques to beat your shoulder pain today.

Author Bio:

Joe Brent is a former chronic should pain sufferer. He beat his shoulder pain for good without surgery and completely rehabilitated himself from the comfort of his own home.

When Joe injured his shoulder from a combination of working out incorrectly and bad posture, he spent hours every day digging through medical and sports literature, talking to medical experts, professional athletes and anyone he could find that had any experience of shoulder and rotator cuff injuries.  He realized that it was possible to skip the surgery and the physical therapy appointments and do all the stretches and exercises on his own.

In just a few weeks, Joe was able to heal his own shoulder pain.  He wanted to share his successful experiences with others and show them how to quickly rehab their shoulder injuries and that’s how he came up with his shoulder pain relief guide called Shoulder Pain No More.

Shoulder Pain Cure – The Best Way to Cure Shoulder Pain


Shoulder Pain Cure – Here are 2 tips to share with you. The 1st is Stretch your shoulder regularly. The 2nd tip is to exercise your shoulder to strengthen and repair damaged muscles and tendons in the joint.
CLICK HERE TO LEARN THE SIMPLE TECHNIQUES YOU CAN USE TO ELIMINATE SHOULDER PAIN FOR GOOD

 

The shoulder is the most complex joint in the body, and so is naturally susceptible to injury from time to time. And injury means – shoulder pain.

Shoulder pain is terrible because we use our shoulders for so much without even realising it. I injured my shoulder a while ago, and almost immediately began suffering from excruciating constant shoulder pain. I tried asking my friends, I tried visiting the doctor, but all they said was “rest”.

Luckily, I didn’t give up. I was not content to live with my shoulder pain forever, and you shouldn’t be either.

I did a ton of research, on the internet, in libraries, talking to doctors, physical therapists, athletes, professional trainers and anyone else who knew anything about shoulder injuries, and all of them listed one thing as their top tip for treating shoulder pain effectively.

That one thing is: physiotherapy. Now unfortunately, a professional physiotherapist might charge $100 or more per hour for treatment sessions, but you can actually learn a lot of these techniques and do them yourself at home. Which is what I did, and I want to share some tips with you.

1. Stretch your shoulder regularly. Simple, basic stretches help to loosen the shoulder joint, prevent it from stiffening up, calm swelling, improve mobility and flexibility, and ultimately – relieves shoulder pain.

2. Exercise your shoulder to strengthen and repair damaged muscles and tendons in the joint, which will reduce and eliminate shoulder pain because once the injury is healed, there’s no damage for the pain to come from. No injury = no symptoms = no pain.

The second top tip was using ice on your shoulder. This has two effects – first it cools the shoulder and numbs any pain you might be feeling, without needing drugs.

Second, it reduces swelling, which in turn reduces pain and helps the body do its job of healing any damage.

I used both these techniques with great success, and now my shoulder doesn’t hurt a bit.

Watch these 2 videos to get more shoulder pain cure techniques –

How To ELIMINATE Shoulder Pain – Shoulder Impingement Exercises

Best Shoulder Pain Relief Exercises | Rotator Cuff Tendinopathy

I wrote a book about my experiences, and documented everything I learned about treating shoulder pain with the special stretches and exercises I’d uncovered during my research.

Click here to get that book and use the same techniques to cure your shoulder pain today.

Author Bio:

Joe Brent is a former chronic should pain sufferer. He beat his shoulder pain for good without surgery and completely rehabilitated himself from the comfort of his own home.

When Joe injured his shoulder from a combination of working out incorrectly and bad posture, he spent hours every day digging through medical and sports literature, talking to medical experts, professional athletes and anyone he could find that had any experience of shoulder and rotator cuff injuries.  He realized that it was possible to skip the surgery and the physical therapy appointments and do all the stretches and exercises on his own.

In just a few weeks, Joe was able to heal his own shoulder pain.  He wanted to share his successful experiences with others and show them how to quickly rehab their shoulder injuries and that’s how he came up with his shoulder pain relief guide called Shoulder Pain No More.