5 High Protein Vegetarian Recipes for Muscle Building and Weight Loss


A common challenge for vegetarian bodybuilders is getting enough protein in their diet, but this doesn’t have to be a huge mountain to climb. Despite what the meat-eating industry would have us believe, there are many plant-based sources of protein. Here are 5 high protein vegetarian recipes for muscle building and weight loss
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

5 VEGETARIAN FOODS FOR HIGH-PROTEIN

A common challenge for vegetarian bodybuilders is getting enough protein in their diet, but this doesn’t have to be a huge mountain to climb. Despite what the meat-eating industry would have us believe, there are many plant-based sources of protein.

Here is a short and sweet list of five easily accessible protein-rich sources:

1. Tempeh

This food made from soy is a must-have protein for us vegetarian bodybuilders. One cup has 30 grams of protein.

2. Lentils

We like to use these in our vegan burger recipes or veggie wraps. One cup gives us 20 grams of protein.

3. Kidney beans

One of our favorites because they are so versatile and can be used in a variety of dishes, such as vegan chili or stir-fry. One cup of will give you 15 grams of protein.

4. Pumpkin Seeds

Because they have so many health benefits, we like to use these in many of our recipes. Extremely versatile, they can be used in anything from salads to cereals. A quarter cup of these seeds provides you with 10 grams of protein.

5. Dried Spirulina

Just add this to your smoothies, guacamole, or salads for an extra boost in protein. Two tablespoons of this seaweed will give you 8 grams of protein.

Here are some of my favourite high protein vegetarian recipes for muscle building and weight loss

QUINOA VEGAN NACHOS

These vegan nachos were engineered for vegetarian bodybuilders who need complete proteins.

Our tribe needs complete proteins, that’s why I put quinoa in these vegan nachos. It also adds a nice texture and heartiness to the meal.

And for the magic ingredient, I used turmeric (curcumin), because it is powerful antioxidant and anti-inflammatory, and good for muscle soreness. According to a 2013 medical study published in the “Journal of Pain Research,” 400 milligrams of curcumin was comparable to taking 2,000 grams of Tylenol.

Note: Turmeric is better absorbed in our bodies with the help of black pepper.

Vegan Nachos That Serves Six

Quinoa mixture:

  • 2 cups cooked quinoa
  • 2 cups cooked black beans, drained and rinsed
  • 2 tbsp coconut oil
  • 3 garlic cloves, minced
  • 1 tbsp dry thyme
  • ¼ tsp smoked paprika
  • 1 tbsp chili powder
  • 1 tbsp turmeric
  • 1 tbsp cumin
  • 2 tbsp vegan Worcestershire
  • 2 tbsp soy sauce
  • 1 pinch sea salt
  • 1 tbsp black pepper (add to taste)
  • 2 jalapeño peppers, seeded and sliced

Cheese sauce:

  • 2 tbsp vegan margarine
  • 2 cups almond milk
  • 2 tbsp flour
  • 2 cups shredded vegan cheddar cheese
  • 1/2 cup nutritional yeast

Nachos dish:

  • 1 bag organic tortilla chips of choice
  • Quinoa mixture (see above)
  • Cheese sauce (see above)
  • Guacamole (highly recommended)
  • Black olives (optional)
  • Fresh salsa (optional)

RICE PUDDING RE-ENGINEERED FOR POST-WORKOUT (OR BREAKFAST)

Rice pudding with cooked rice that’s loaded with nutrients.

Although this vegan rice pudding tastes as good as any dessert, it has so many beneficial foods and spices, you can eat it for breakfast or even as a post-workout snack.

What makes this recipe so healthy?

First, I made some healthy substitutes:

  • Brown rice instead of white.
  • Coconut milk instead of dairy.
  • Healthy fats instead of butter.
  • For extra protein, swap the rice with quinoa.
  • Second, I added some superfoods:
  • Cinnamon*
  • Chia seeds*

*Cinnamon is loaded with powerful antioxidants, such as polyphenols. It also is well-known for its anti-inflammatory and blood sugar-lowering effects.

*The chia seed is nutrient-dense, and packs a punch of energy-boosting power. They are rich in fiber, omega-3 fats, protein, vitamins, and minerals.

Recipe for Rice Pudding

Ingredients

  • 1 cup cooked short grain brown rice
  • 3 cups vanilla coconut milk
  • 2 cinnamon sticks or 1/2 tsp cinnamon
  • 1/4 cup chia seeds
  • 1 tsp coconut butter (optional)
  • 2-3 tbsp coconut palm sugar

Instructions

  • Add all ingredients to a medium-size glass jar with lid.
  • Shake to disperse ingredients.
  • Place in refrigerator for 90 minutes or overnight to allow ingredients to settle into a pudding consistency.
  • Shake a few times in the first 15 minutes to be sure chia seeds evenly disperse without clumps. Remove cinnamon sticks prior to serving.

 VEGAN COFFEE PROTEIN SHAKE WITH CACAO AND ALMOND BUTTER

Nothing like a nice cup of coffee to start your day.

This vegan coffee protein shake can double as your breakfast, or a pre-workout snack.

I’ve used coffee for my pre-workout for years, and still prefer it over the fancy energy drinks that taste like chemicals (that make you feel nervous and jerky).

You don’t even have to be a coffee drinker to enjoy this quick-and-easy vegan shake that’s loaded with protein!

The cacao (superfood) adds a little antioxidant/energy kick to it, and the almond butter gives it a nice texture.

Ingredients

  • 1 cup organic iced coffee, how strong is up to you
  • 1 cup almond milk
  • 1 tbsp hemp seeds
  • 2 tbsp organic cacao powder
  • 1 tbsp all-natural almond butter
  • ½ ripe banana
  • vegan protein powder (30grams)
  • 6 ice cubes

LENTIL AND SWEET POTATO SHEPHERD’S PIE

Vegan shepherd’s pie is some serious comfort food.

I had never heard of this hearty dish growing up, so when I discovered it later in life as an adult, I instantly appreciated its wholesome veggies and creamy mashed potato layering.

As you may know, traditional shepherd’s pie contains ground beef, so I had to swap that out for a protein-packed alternative to accommodate our vegetarian bodybuilding tribe.

Lentils are a plant-based protein powerhouse, and pack a nice nutritional punch.

They are affordable, easy to cook, and high in protein, iron, and fiber. They will also cook up nicely while your potatoes are boiling, making the whole process seamless.

 This well-rounded dish definitely makes for a great post-workout meal to help replenish and recover.

This recipe serves 8, and takes a little over an hour from start to finish.

Carbs: 50 | Fat: 16 | Protein: 12.5 | Calories: 385

Ingredients

Filling

  • 2 sticks of celery
  • Coconut oil (to use in pans)
  • 1 cup cremini or baby bella mushrooms
  • 2 carrots
  • 100 ml organic vegetable stock
  • 2 tbsp balsamic vinegar
  • 1 cup lentils
  • 1 cup chickpeas
  • 2 tsp fresh thyme

Mashed Potatoes

  • 2 large potatoes
  • 3 large sweet potatoes
  • Flaky sea salt
  • Freshly ground black pepper
  • 40 g vegan butter

Directions

  1. Peel and chop the potatoes into small squares. Put them into a large pan of water (add salt) over a medium heat. Bring to a boil, then simmer for 12-15 minutes until tender, then add the sweet potatoes after 5 minutes. Drain and leave them to steam dry. Return to the pan with the vegan butter and a pinch of salt and pepper. Mash until smooth, then set aside.
  2. Cut the carrots, and finely slice the celery, then put it all in a medium pan over a medium heat. Add the thyme leaves and cook for 10 minutes.
  3. Chop the mushrooms, and add to the pan along with the vinegar. Cook for 10 minutes; turn up the heat so it can boil a little. Stir in the stock, lentils, and chickpeas (include the juice), and cook for another 5-10 minutes to thicken. Season to taste, then transfer to a large baking dish.
  4. Spread the mashed potatoes over the top. Put it in the hot oven (350 degrees) for 10 minutes, then place under the grill for another 2 minutes to golden the top. Serve with your favorite organic greens.

PEANUT BUTTER-MOCHA PROTEIN SHAKE (DAIRY-FREE)

Need some caffeine to kick-start your day or workout?

This dairy-free protein shake can double as breakfast, or a pre-workout boost.

I religiously use caffeine in the form of coffee for my pre-workout (with a dash of beta-alinine). Energy drinks overload my central nervous system and make me feel like crack-cocaine had intercourse with clenbuterol (hardcore weight-loss stimulant).

Rick James himself would be scared.

Enough silliness, let’s get right to it! Vegetarian bodybuilders will love this concoction.

Chia seeds (superfood) provide fiber, quality protein, zinc, and B vitamins. Banana protects against muscle cramps during workouts, and provides complex carbs and electrolytes. Peanut butter provides protein, fiber, electrolytes, Vitamin E healthy fats, and…the texture and taste that only peanut butter has.

Ingredient

  • 2 shots espresso, or 1 cup organic iced coffee
  • 1 tsp all-natural, no sugar added peanut butter
  • ½ ripe banana
  • 4 tbsp. rolled oats (use 2 tbsp for lower carb)
  • 1 cup coconut milk
  • 1 serving chocolate protein powder
  • 1 tbsp. chia seeds
  • 6 ice cubes

Serves 1

For more ideas about high protein vegetarian recipes for muscle building and weight loss, watch this video – EASY HIGH PROTEIN MEAL PREP 2020 | LOSE WEIGHT & BUILD MUSCLE!

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 – High Protein Vegetarian Recipes for Muscle Building and Weight Loss

How to Become a Vegetarian Bodybuilder?


If you’re wondering how to become a vegetarian bodybuilder (any form of a plant-based diet), you have come to the right place! Ready to live a healthier, thinner, more physically fit lifestyle? It’s time to go plant-based.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

If you’re wondering how to become a vegetarian bodybuilder (any form of a plant-based diet), you have come to the right place!

Ready to live a healthier, thinner, more physically fit lifestyle? It’s time to go plant-based.

Professional bodybuilders and athletes often enjoy improved physiques and athletic performance when they make the switch to plant-based diets. Beyond beating PRs and bulking up, there are many other reasons why people decide to make the switch to vegetarianism:

  • It’s good for health, energy and fitness levels
  • It’s good for the environment.
  • It reduces inhumane practices toward animals (i.e. industrialized meat production).

Interested in making the switch to vegetarianism? Read on to learn how to make the transition comfortably and ensure it lasts.

Addressing Concerns About Going Vegetarian

Cutting meat from your diet can be both mentally and physically challenging, even for bodybuilders and athletes. It’s natural to stress about how a plant-based diet will impact your performance. You’ll find yourself fretting about how to get enough protein to build lean muscle, and when a monster workout or competition date looms, you’ll wonder if plants alone can sustain your energy levels enough to succeed.

However, switching to a plant-based diet keeps you in good company within the athletic community. Health organizations around the world, including the American Dietetic Association and the Dietitians of Canada, endorse vegetarian diets for sports training in their Nutrition & Athletic Performance Position Statement.

Increasing, a number of vegetarian athletes, like Carl Lewis, Jane Welzel, and Brendan Brazier, continue to prove the merit of a vegetarian athlete diet.

Tips to Gradually Transition to a Vegetarian Diet

When you’re ready to try out a new lifestyle it’s natural to want to jump right in. However, that can be a mistake. According to the University of Rochester Medical Center, people who attempt to transform themselves into vegetarians overnight are less likely to stick with it for the long term. If you’ve been a meat-eater all your life, a gradual approach may be better.

To get started going vegetarian, try incorporating these eating habits into your weekly routine.

Educate yourself with vegetarian-friendly magazines, websites, and cookbooks.

Make easy modifications to your favorite recipes, replacing meat with beans and vegetables.

Hate veggies? Instead of eating salads, start with fresh green drinks that include stuff you should throw in a salad, especially dark green leafy veggies. This way, you slowly introduce these new foods into your system. Over time your palate/taste will change, and you will crave these kinds of foods.

Plant-based protein powders will easily bridge the gap in your protein needs.

Stir-fries and scrambles: You can make an endless combo of meals by mixing some veggies (broccoli, carrots, bell peppers, spinach, etc.), some protein (quinoa, tofu, tempeh, seitan, etc.), and some spices (turmeric, coconut oil, black pepper, sea salt, etc.), and cooking them up together.

Seek out vegetarian restaurants and try new vegetarian-based ethnic foods

Regularly search for new recipes to keep you excited about you diet

Eat healthy fats for calories. Plant foods you should be eating include avocados, nuts and seeds, and coconut oil.

Making the Transition to Vegetarian: A Timeline.

There’s no reason to rush the process of becoming vegetarian. By following this timeline, you’ll gradually (and painlessly) switch over to a vegetarian diet within a matter of months.

  • Weeks 1-2: Start with eliminating meat from only one meal per day for a couple weeks to build momentum.
  • Weeks 3-12: In addition to subtracting meat from one meal per day, eliminate all four-legged animals from your diet.
  • Weeks 13-24: Subtracting meat from two meals per day, eliminate all four-legged and two-legged animals from your diet.
  • Weeks 25-52: Subtract fish from your diet, which means you are now not eating any kind of meat at this point.
  • Week 52 and Beyond: If you feel that going vegan is right for you, then spend the next six to 12 months making the transition from vegetarian to vegan.

Vegetarian Diet Guidelines

Ready to start following a vegetarian diet? These meal plans and guidelines are designed to get you started, no matter what your health and fitness goals are.

Standard Baseline Diet

Put simply, a standard baseline diet is what your body is used to before you go vegetarian.

Therefore, it is the starting point from which comparisons can be made. Baseline diet studies are often evaluated in terms of meal frequency, caloric intake, water intake, and protein, carbohydrate, and fat intake.

Once you understand the effects of your current diet, you can determine what your baseline response is and gauge how dietary changes affect your fitness performance.

As an athlete, it’s important to consume more calories at breakfast than lunch, and more at lunch than dinner. This way, you’ll have the energy your need for your workouts and your metabolism will stay active.

It’s also important to spread protein intake throughout the day so your muscles can synthesize it. Recent research conducted by the American Journal of Clinical Nutrition and the Journal of the American Dietetic Association suggests limiting protein intake to 20 grams per sitting. (Bodybuilders will need significantly more).

Here’s what an average day our 135lb woman’s diet, with 90 grams of protein and 2,000 calories, should look like (a 225lb man trying to build muscle will almost need twice this):

  • Breakfast – 20g protein & 700 calories
  • Snack – 10g protein & 100 calories
  • Lunch – 20g protein & 500 calories
  • Snack – 10g protein & 200 calories
  • Dinner – 20g protein & 400 calories
  • Snack – 10g protein & 100 calories

“Light” Vegetarian Bodybuilding Meal Plan

If you’re looking to bulk up without gaining too much weight, this meal plan is a smart place to start.

(courtesy of top endurance athlete, Rich Roll)

  • Pre-Workout Morning Smoothie: Kale, Beet, Chia seeds, Hemp seeds, Maca, Orange, Flax Seeds, Vega Whole Food Optimizer
  • Post-Workout: Coconut water, and cold quinoa w/ coconut or almond milk, berries & Udo’s Oil & Hemp seeds
  • Lunch: Salad with mixed veggies & vinaigrette or brown rice, beans & greens, hemp seeds
  • Snacks: Vitamix with brown rice / pea / hemp protein, almond milk, cacao, almonds, walnuts.
  • Dinner: Lentils over brown rice w/ beet greens & avocado, arugula salad, sweet potatoes
  • Dessert: Coconut milk ice cream, Chia seed pudding (or homemade protein bar)
  • During workout: On bike – coconut water, vega sport, perpetum. On run – coconut water, Vega Sport, Heed.
  • If you want to add a little more “weight” to the meal plan, you can throw a black bean and quinoa veggie burger into the mix.

In Summary

Although most people will benefit from eliminating meat from their diets, athletes and fitness enthusiasts have the most to gain. Transitioning to a vegetarian diet is just as much of a mental mindset as a physical experiment.

Evaluate your current baseline diet and slowly make small changes every day. This is more than just a dietary change; it’s a strong, pure, and sustainable path to lifelong wellness.

As a vegan or vegetarian bodybuilder, it’s important to carefully plan your meals to ensure you reach your nutritional needs and avoid deficiencies which could hinder your strength training and athletic performance.

So long as you have a plan in place, your body will soon be enjoying the long-term benefits of adopting a healthier, more natural diet.

For more ideas on how to become a vegetarian bodybuilder, watch these 2 videos below –

Vegetarian Bodybuilding- Full Day of Eating – Pro Natural Bodybuilder Chris Elkins

HIGH PROTEIN VEGAN MEAL PREP | FULL DAY OF EATING

Author Bio:

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

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

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

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

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

To find out more, visit the website at V3 Bodybuilding – How to Become a Vegetarian Bodybuilder

What is the Ideal Vegan Meal Plan for Putting On Muscle?


Antjuane Sims, the crossfit vegan bodybuilder talked about the path that led him to vegan bodybuilding, he also shared his thoughts on supplements and the ideal vegan mean plan for putting on muscle, his training routine and tips for success in bodybuilding.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

ANTJUANE SIMS, THE CROSSFIT VEGAN BODYBUILDER

“YOU HAVE TO CHEAT! I’m talking about doing cheat reps. It seems that real growth comes from sacrificing form, just a little, to get those last few reps.”

Name: Antjuane Sims
Occupation: Health and Fitness Educator
City/State/Country: Los Angeles, CA, USA
Age: 41
Height: 5′ 6″
Type: Crossfit (current focus), bodybuilding
Weight: 157

Q: Tell us about the path that led Antjuane Sims to vegan bodybuilding?

I started getting bored with chicken, from purchase to preparation. The texture began to bother me, too.

I didn’t look forward to eating another chicken meal. Besides, meat is way more expensive than vegetables. So instead of chicken, I figured I would change it up a little by eating turkey, goat, and bison.

However, the same thing happened while eating those products.

I got bored eating them, and those products were just as expensive, not to mention I experienced the same uncomfortable stomach issues.

More than purchasing and prepping, I began to notice how my stomach would react when I ate those meat products.

My stomach would get warm inside, and sometimes, I felt like the meat wasn’t breaking down completely.

“Although there is no argument that the smell and taste of meat is good, the fact is, it doesn’t digest well in our system.”

I wanted to make a change.

At the same time, my friend was beginning to experiment with juicing.

I didn’t think I would get enough calories by juicing, but I decided to eliminate meat from my diet and add in the carbs.

A major part of this decision had to do with the many documentaries I watched regarding the effects of meat on our cellular health.

After watching those documentaries, I was convinced that my performance would greatly improve if I eliminated meat from my diet, because my cellular health would improve.

I decided to conduct an experiment on myself before sharing my decision with others.

“I didn’t have bodybuilding in mind when I made the decision to go meatless, but I did want to have better internal health and improved performance in my workouts.”

As a result, I’ve noticed that my strength has increased and my recovery time has improved.

My body feels cleaner on the inside. Making the decision to go meatless did become a bit of a challenge when I finally factored bodybuilding into the equation.

The challenge was what to eat in order to maintain my size or even to put on muscle. Over these past few years, I have been able to slowly figure out what works best for me.

However, in the initial stages of my transition, it was pretty difficult because I didn’t know which foods would be beneficial in achieving my goals. Although I’m still learning, I’ve primarily been eating more complex carbohydrates for size and super foods for nutrients and energy.

Q: Ideal vegan meal plan for putting on muscle:

As I continue to learn, it appears that one of the best things to do is eat complex carbohydrates:

  • Sweet potatoes
  • Yams
  • Quinoa
  • Brown pastas
  • White potatoes
  • Squash
  • Oatmeal
  • Buckwheat
  • Black rice
  • Red rice
  • Brown rice
  • Wild rice

These are my staple superfoods:

  • Avocados
  • Chia seeds
  • Flax seeds
  • Black seed
  • Goji berries

I’m still learning, too. It’s best to choose foods that you like. In other words, choose what tastes good to you. Usually, the difficulty is with breakfast. For me, I have a smoothie and half cup of cooked buckwheat for breakfast.

In my smoothie, I use:

  • Two cups of organic rice milk, or any other nut milk
  • 1 frozen banana
  • Hemp protein powder
  • 2 tablespoons of goji berries
  • Teaspoon of black seed
  • Teaspoon of turmeric
  • Half a stick of cinnamon
  • Tablespoon of sunflower seed butter
  • Couple of ice cubes

In my cooked buckwheat, I put:

  • 3 dates
  • 1 tablespoon of sunflower seed butter
  • 2 tablespoons of mixed nuts
  • Powdered cinnamon

Again, find out what you like to eat, and have that for breakfast.

Some people feel the need to have breakfast food for breakfast, while others can eat lunch and dinner foods for breakfast.

If you are fine with eating lunch and dinner foods for breakfast, then have a sweet potato or yam for breakfast. Add mixed nuts, cinnamon, and kale or chard or spinach or any other green leafy vegetable.

You can also have polenta with kale or spinach or any other leafy green for breakfast, too.

If you are a fan of tofu, you can easily make a tofu scramble for breakfast with whole wheat toast.

“The bottom line is to find out what non-animal based foods you like, and eat from that list.”

It also helps to go online to read various recipes to give you ideas of what to prepare and what foods to eat.

“I don’t think it’s important to eat every three hours as we’ve been taught, but I do believe you should eat when you’re hungry.”

Remember, keep it simple. When you try to overcomplicate it, it becomes overwhelming and you can become easily discouraged. Lastly, don’t be afraid to eat those complex carbohydrates!

Q: Philosophy on supplements:

I believe if one has a nutritional deficiency, it’s a good idea to take quality vegan supplements. For me, that includes creatine and B12. With so many options on the market, you really have to do your homework. I would suggest to stay away from any capsules that are coated with magnesium stearate, as this could be toxic to the digestive system.

Other than that, research the options and find out which ones work best for you. However, by sticking as close to whole food nutrition as possible, you will consume plenty of vitamins and minerals for your body’s needs.

Q: Describe your training regimen:

Working out is an interesting topic. What may work for me may not work for you.

Ultimately, when you work out, you want to be focused, intense, and have a purpose.

“Personally, I change my workout almost every time I train.”

Here’s what that means: the next time I train a certain muscle group, I’ll either do more reps, less reps, change the angle, tempo, etc.

“I even change the amount of time I rest in between sets. The number of reps I perform varies from eight to 20.”

Sometimes I even do 50 reps, depending on my workout program.

I suggest starting with the basic/ traditional muscle group combinations. Those would be chest with triceps, back with biceps, legs with shoulders.

That makes a three-times-a-week workout program.

If you’re looking to put on muscle, make sure the wait is heavy enough where you can only do between eight and 12 repetitions per set. Do a minimum of three sets per muscle group, and try doing four different exercises for the major muscle groups, i.e. chest, back, legs, and shoulders.

For the smaller muscle groups, you can do two sets with higher repetitions, such as 10 to 12. Currently, that is the way I’m training. However, I’m separating my shoulders and legs, so I’m working out four days a week instead of three.

When I work out, I use a slow tempo when I lower the weight. I go for a four-second count in the negative. I have a workout manual, including photos, that I will be releasing later this year with more detailed instruction and explanation of how to get back to the basics of exercise.

Q: What part of your daily routine is the most consistent and has helped you the most?

The most consistent part of my daily routine is prayer. I start the day and end the day with prayer. Acknowledging the one who has given me life, food, protection, and the ability to help others is priority.

If I don’t pray for strength and guidance from the Lord, it’s as if I’m telling Him I can do this on my own, and I know I can’t. It also gives me the opportunity to petition for the well-being of others, as well as ask for His protection over them.

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

I’ve realized that it’s important to follow your passion. My mind has changed from following/building others’ dreams to fulfilling mine. It doesn’t matter what area of interest; find what interests you and go for it.

I believe more people would be happy if they did something that they were passionate about, instead of doing something just because they have to pay the bills. Pray for guidance, and follow your calling. We all have a purpose, we all have talent, so find yours and go for it!

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

I had my very first victorious Muay Thai fight match in Thailand versus a local Thai fighter. That was one of my most incredible traveling experiences as well. Thai people are incredibly warm, kind, and hospitable.

In fact, my favorite food is Thai food. When I was there, I thoroughly enjoyed all the food I ate. One of the benefits of living in LA is that there are plenty of Thai food restaurants. It’s great to have so many options.

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

I would tell myself that I don’t have to have the answer for everything or have to do everything. It’s okay to say, “I don’t know” and “I need help.”

I believe as teenagers, we tend to think we have all the answers to everything in life. The “shocking” reality is that we don’t. Also, as an athletic teenager, I felt that I didn’t need any help in carrying out physical tasks. I felt that if I was strong enough to do it, I could do it on my own.

“At this stage in my life, I know that it’s okay not to know something and it’s okay to ask for help.”

Another would be to be friendly even to people who are mean to you or mistreat you. Fighting fire with fire is not always the best solution. Kindness quenches fire.

Q: How much sleep do you get? How do you relax?

This is my area of defeat. I don’t sleep enough. Sometimes I get between four to six hours of sleep. There are times, though, when I get a good seven, but that hasn’t been too often lately. I relax by laying down during the day if I get a chance. I call that my recovery session.

Q: What tips can you share that have led to your success in bodybuilding

YOU HAVE TO CHEAT! I’m talking about doing cheat reps. It seems that real growth comes from sacrificing form, just a little, to get those last few reps.

Having a training partner is great! They can help you cheat with better form. In life, it’s the opposite. Cheating is a no go. Again, having a quality character that is shaped by the discipline of committing to a workout program, overcoming the obstacle of giving up, focusing in on getting the job done, and helping others in the process can all be gained from working out.

Q: Where do you think vegan bodybuilding is going in the future?

I believe that door is opening. I’m excited to see the attention “healthy eating” is getting, and I believe more people will adopt that lifestyle. I can see it making an impression on non-vegan bodybuilders once they gain the proper understanding and education. It took me a while to wrap my head around it, but knowledge is power.

For more ideas on the ideal vegan meal plan for putting on muscle, watch this video – EASY HIGH PROTEIN MEAL PREP 2020 | LOSE WEIGHT & BUILD MUSCLE!

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 – Female Bodybuilding Trends and Myths

Female Bodybuilding Trends – WHY WOMEN’S BODYBUILDING IS TRENDING


Female Bodybuilding Trends - Why is bodybuilding/fitness becoming so widespread (specifically with women)? Bodybuilding expressed in a healthy and balanced fashion is one of the best things a female can do for herself. For obvious health and aesthetic reasons, having a new trimmed down physique look is appealing to a large number of women. Many women who are in their 30s and 40s want to feel sexy again and reinvent themselves after having children or going through a divorce, for example, so they are entering bikini competitions with their friends.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

Women’s bodybuilding should be about beauty.

But some who are serious competitors are starting to look like a beast. How did we get here?

To be clear, I’m using the word “beauty” in a gender-neutral sense here.

We can all agree that sunken-in eyes, “horse-face,” and a body riddled with popping veins isn’t exactly attractive. On a man or woman. And when you lose touch with the basic affinity for beauty, you get the bizarre aesthetics we are accustomed to seeing.

These days, women can compete in bikini, figure, fitness, physique, and bodybuilding categories. The posing and related requirements are different for each, but the primary difference is muscular size.

I’ll get back to that point in a minute.

I’m writing this, in part, to respond to an article posted on T-Nation “The Death of Women’s Bodybuilding.”

T-Nation has solid articles on bodybuilding, and frankly, these guys know what they’re talking about. That said, they didn’t bring up how bodybuilding, especially bodybuilding for women, has a broader inclusion of demographic.

Traditionally, bodybuilding only referred to those who trained in the gym day and night in pursuit of huge muscles.

“The term ‘women’s bodybuilding’ is a little outdated perhaps. I think women would respond better to the term ‘women’s body sculpting.’ That basically covers all women in all the different competitive categories.” Debbie Baigrie, Owner, Natural Muscle Magazine

Guys like me who train hard (recreationally bodybuild), and don’t necessarily care to look like Arnold can justifiably call themselves bodybuilders.

Likewise, women who are going after it in the gym pursuing a toned physique can also justifiably call themselves bodybuilders. Technically, we are “building our bodies” by adding lean muscle, we are just not as extreme about it.

So what’s going on here, and why is bodybuilding/fitness becoming so widespread (specifically with women)?

Simply stated, bodybuilding expressed in a healthy and balanced fashion is one of the best things you can do for yourself.

Other reasons:

The new trimmed down physique look is simply a less extreme version of strictly mass-building bodybuilding. It tends not to promote the use of anabolics and drugs the same way the older version does. For obvious health and aesthetic reasons, this is more appealing to a larger number of women.

Camaraderie: many women who are in their 30s and 40s want to feel sexy again and reinvent themselves after having children or going through a divorce, for example, so they are entering bikini competitions with their friends.

Confidence in the ability to handle problems and life in general. Little things don’t seem to matter as much.

Added sex appeal.

Increased focus and discipline.

Besides meditation, working out is one of the most effective ways to relieve stress.

Since we are discussing women’s bodybuilding, I would like to bring your attention to two of the most misunderstood topics on the subject…

1. Women Who Lift Heavy Do Not Get Bulky

I feel compelled to address the #1 myth in women’s bodybuilding, that weight training makes you bulky and masculine. This is generally a lazy-person’s excuse not to get in the gym and get in shape.

Every woman I’ve ever trained in gym, I trained like I would a man: intense sessions with heavy weight.

The result? A sexy-toned physique. Each and every time. Not once did they get bulky.

Women do not naturally produce as much testosterone as males do.

It is scientifically impossible for a woman to gain huge amounts of muscle mass by training hard in the gym.

Yes, it seems some of the female bodybuilders showcased in magazines suggest differently.

The reality is they are naturally more built like a man (genetics) and/or they had a little help (anabolics) to achieve their results.

Regardless my hat goes off to their insane work ethic because you don’t look that jacked without spending countless hours in the gym. Again, extraordinarily spectacular genetics doesn’t hurt, either.

Don’t take my word for it. Go to your gym and find a handful of women who have the kind of physique you want and ask them how they got it. I’m willing to bet that nine out of 10 times they train hard with weights.

2. Women Who Don’t Lift Heavy Rarely Get Toned

Another pervasive myth in women’s fitness is that women should lift light weights and/or only do cardio to lose fat, and get lean and toned.

The bottom line here is if you only do cardio, both your muscle and fat would be burned for fuel. Genetically gifted women aside, those who only concentrate on cardio will have a very hard time achieving the sexy-toned look they want.

Lifting very light weights at high repetitions to burn fat and get toned? Not going to happen.

Muscle responds to progressively harder resistance, and if the resistance is too light, then it won’t activate the body’s inclination to change in any real way.

Why do you think women’s bodybuilding is becoming so popular?

Please contact us here so we can share your ideas with the rest of the tribe.

Reem from Canada writes:

I thought I’d respond to this because I had no choice but pursuing this path of body-toning, body-building to be able to make it through the day and the week (literally).

Each case is unique but here is mine:
– I’m 43, single parent, with mentally demanding job in high tech. I look after my elderly parents who live down the street and I drive an hour and half daily.
– I’m vegetarian who succumbed to eating beef for a year and now back to being vegetarian. I got too sick from meat after 15 years of being vegetarian.
– I had an awful accident three years ago. I could not take any pain killers or anti-inflammatories due to conflict with my HBP medication.
– I’ve always been a little chubby and tried all kind of natural diets.

My goals:  physical strength, energy, pain control, and stress relief.

My solution: Bodybuilding and strength training. My accident pain control relies completely on stretching, muscle building, and limited cardio. I go to my trainer sleepy, weak, and in pain – I come out energetic, strong, and pain free.

Ironically, all my life I tried trimming down by losing weight. I managed to drop a couple of sizes when I gained 15 lbs. of lean muscle, LOL.

Because of bodybuilding and strength training, I owe many smiles with my child and ability to have a relatively active life with her to my kinesiologist/bodybuilding trainer. I now also have the physical strength to help my dad get up when he needs it.

For many busy women, bodybuilding might save our lives.

Thank for the opportunity to comment on this. I’m sharing my story to help out others out there who are seeking answers to fatigue.

For topics related to female bodybuilding trends, watch these 2 videos below –

Ripped: Inside Women’s Bodybuilding

IS IT WORTH IT ? – Documented journey about a female bodybuilder

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 – Female Bodybuilding Trends and Myths

Tips from a Professional Female Bodybuilder – GETTING AFTER IT AND GOING PRO


Tips from a Professional Female Bodybuilder – Emilee Peterson, tells her story of how/why she decided to go pro as a female bodybuilder; What steps she took to transition to plant-based nutrition; her staple post-workout meal recipe (or breakfast); and her favourite exercises.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

“since I have made the transition [becoming vegetarian], I have gotten stronger and it actually helped me build muscle mass.”

Name: Emilee Peterson
Occupation: GNC, Metro Cop in training
Location: Las Vegas, NV
Age: 29
Height: 5’5”
Weight: 145 lb.
Type of Training: Female Bodybuilding (high-intensity low-rep heavy weights)

Q: Tell us the story of how/why you decided to go pro as a female bodybuilder.

Being a professional female bodybuilder … Wow, that was a dream of mine since I decided I wanted to compete. I knew that I had to compete in an armature show and place top two to be able to compete in a national show where top two go pro.

I competed in my first show in November of 2012. I placed third. I was happy with that placing. First show and getting third was amazing for me. I then decided I would hop right into another prep and try to go for a show in March of 2013.

I ended up hurting my shoulder and needing surgery, and that took me out for the majority of the year. Around November of 2013, I started back in the gym, trying to get myself back into the routine of things.

I talked with my coach at the time and decided I would do a back-to-back show. I would compete in August and November. So he got me ready. I placed third for the August show in Colorado; I wasn’t happy about that placing since I was only one who was the most conditioned.

“I didn’t let it get to my head, I still kept the intensity up and came in fuller and bigger for the November show, where I won the whole show. I won my class and the overall!”

Now I had the fire in me to compete in a national show!

I picked Pittsburgh in September 2015. I gave that show my everything.

I have never wanted something so bad in my life. I seriously ate, drank, and breathed that show.

Everything I did was for that show. Nothing else mattered.

Then the show rolled around. It was the longest day of my life.

It was a one-day show where I did pre-judging in the morning and the routine in the evening.

I ended up going on stage for pre-judging at 5:30 p.m. when the night show should have been starting. That day had bikini and physique going.

I was moved right away to the middle where I smiled so big.

“Nothing could take my smile away.”

Then night show – this is the fun part, the routines.

Physique started at 10:30 p.m.

I was backstage, since the night show was moving fast and my nerves set in.

I didn’t think I could finish the show.

I was eating and eating, trying to get energy, but it didn’t seem to work.

Once it was time for me to head to the stage, I crossed my fingers and just hoped I wouldn’t pass out.

But then I watched the girls in front of me, and I just let myself go and had fun.

There was nothing I could do now, I just needed to have fun. I worked hard, and now it was time to show the judges who I was through my routine. I killed my routine! They called all of us to the side of the stage, and they started to call the numbers as the girls left to go receive their trophy.

I couldn’t believe they said my name and said I was a new pro! I placed second and I couldn’t be happier!!! The girls I competed against looked so amazing. Now Olympia is my next goal.

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

I first wanted to know all the sources of protein I needed to be eating so I wouldn’t lose the muscle I had gained. I found a few I really liked, like tofu, silk tofu, and sun warrior protein powder; I do have egg white once a day so I don’t [eat] a lot of tofu in a day.

I also looked at complete protein foods like quinoa. I found I really like that post-workout.

I really just read everything I could about how vegetarian athletes broke down their diets. Some were fighters, so that helped me get an idea for when I prep for a show and I can gauge my off-season diet.

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

I will have to put my breakfast, since that is my favorite one! One scoop of raw fit mocha protein powder, 1/2 cup oatmeal with cinnamon and stevia, and a nice tablespoon of almond butter.

Q: What does your training look like these days?

Right now, since it is my off-season until March, I train heavy low reps, trying to build some muscle so I can come a little bigger and more well-rounded. I train sometimes seven days a week if I am feeling good.

“I listen to my body. If I feel tired, I rest. If I am feeling good, I’ll train.”

Q: Favorite three exercises, and why?

This one is hard. I love all kinds, but I would say dead lifts are a favorite. I can show that girls are strong too and can pull some serious weight and still look like a girl.

Second would be anything for shoulders. I get a pump so fast, and I loovveee when my shoulders look like baby pumpkins! Thirdly, I would say incline dumb bell press. This is a strong point for me, so I like to toss around heavy weights.

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

This is something I still struggle with, to be very honest. When I was younger, I had a really bad eating disorder. I never thought I looked good enough for the “hot” guys. I have a great support system that helps me keep a positive mental state.

I have days where I think I look good and feel great, and then I have days where I don’t think I look good or have enough muscle. Sad to say, I have more low days then high days, since it’s hard for me to accept a compliment from someone.

I think they are just trying to be nice. So I still need to work on this area in my life.

Q: What would your friends/colleagues say you’re really good at?

I would say being dedicated. Once I have something in my head I want, I will go for it. I’m an all-in or all-out kind of person, no grey area for me.

Q: What is your most meaningful tattoo, and tell us the story behind it?

I would say my right sleeve. It’s Japanese style art. My grandma was into Japanese stuff and really got me into it, so it’s a little dedication to her memory.

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

I’m a big kid. I love cartoons; Dragon Ball Z is my favorite.

And I’m absolutely terrified of roller coasters.

Q: What unpopular opinions do you hold?

Being vegetarian would be something a lot of people I know don’t agree with.

They think I will lose size and be weak.

But since I have made the transition, I have gotten stronger and it actually helped me build muscle mass.

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

It’s okay to eat as long as you’re eating right.

Stay in school.

And don’t try to fit in with the crowd.

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

“To live in the moment, for we are not guaranteed the next one.”

I used to stress over everything. But I have learned that you need to live for now and focus on what you can do right now to better yourself and your situation.

For more tips from a professional female bodybuilder, watch this video – MUSCLE BUILDING 101: The TRUTH You Need To Know

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 – Tips from a Professional Female Bodybuilder

What is the Best Way to Reverse Your Type 2 Diabetes in Just 28 Days?


The easiest and most effective way to reverse your type 2 diabetes in just 28 days, is still through simple diet changes. Here’s the exact 3-step strategy thousands of readers have successfully used.
CLICK HERE TO DISCOVER THE 3 EASY STEPS TO BEAT TYPE 2 DIABETES IN 28 DAYS OR LESS

 

Reverse Your Type 2 Diabetes in Just 28 Days – Type 2 Diabetes Can Detect the Deadliest Type of Cancer

Being diagnosed with type 2 diabetes is not fun. But it might actually save your life.

How?

You see, 14% of people diagnosed with a specific type of cancer at stage 1 will not survive longer than 5 years. While 1% of stage 4 sufferers are lucky if they reach that milestone, according to the American Cancer Society.

The outlook for this specific type of cancer is so grim because early diagnosis is rare and the symptoms are nonspecific.

But, scientists from The International Prevention Research Institute in Lyon have just found out that you might have more of a fighting chance of catching it early with the help of your diabetes of all things.

Type-2 diabetes and pancreatic cancer share some similar symptoms – abdominal discomfort, itchy skin, and weight loss.

This news could potentially save millions of people’s lives in the future, because pancreatic cancer is one of the deadliest. At stage 2 it spreads to the lymph nodes, at stage 3 the blood vessels or the nerves, and at stage 4 it attacks the remote organs.

Researchers studied 368,377 people with type 2 diabetes in Belgium and 456,311 in Italy. They discovered 25% of the participants went on to be diagnosed with pancreatic cancer approximately 3 months after their initial diabetes diagnosis.

This doesn’t necessarily indicate a causative relationship, but it might lead doctors to be warier of their type 2 diabetes patients and to watch out for signs.

But this also suggests the same thing causes pancreatic cancer and type 2 diabetes. So, by taking actions to reverse your type 2 diabetes naturally, you could avoid pancreatic cancer as well.

It’s not too late – it’s possible to reverse your type 2 diabetes in just 28 days – if you follow these 3 easy steps thousands of our readers have followed, which I’ll explain here…

Reverse Your Type 2 Diabetes in Just 28 Days – Your Air-Conditioner Can Cure Type 2 Diabetes Better Than Meds

New cases of type 2 diabetes have skyrocketed in the last 20–30 years.

And people suffering are becoming younger and younger.

Most often bad diet and lack of exercises take the blame for this.

But new research reveals another cause. One that is much easier to manage than our yummy diet or stubborn belly jelly.

All it takes is a press of a button on your air-conditioner (or central heating).

As summarized by a new Dutch review study, many researchers have revealed over the years that our glucose metabolism is impaired by warm temperatures and accelerated by mildly cold temperatures.

The more glucose your body burns for energy, the less likely it is that high blood glucose will trigger insulin resistance and set you on the route to type 2 diabetes.

This does not mean that you have to turn down your indoor heating until you shiver. Mild cold between 17 and 19°C (62 and 66°F) suffices. This is just 2–5°C cooler than the temperature at which central heating and air-conditioners are most commonly set.

Interestingly, some studies also show that mild heat increases insulin sensitivity.

Taking advantages of both aspects, exposure to intermittent mild heat and mild cold for 10 days can increase the insulin sensitivity of type 2 diabetics by 40 percent.

This is as much as, or even more than, the best diabetes drugs can offer.

For this reason, the authors recommend that temperature control in buildings should not be static, but rather dynamic, with temperatures varying between 15 and 25°C or 59 and 77°F.

If this all sounds a little complicated to implement, do not despair. The easiest and most effective way to reverse your type 2 diabetes in just 28 days, is still through simple diet changes. Here is the exact 3-step strategy thousands of readers have successfully used…

Reverse Your Type 2 Diabetes in Just 28 Days – Statins Directly Cause Type 2 Diabetes in 50% of Users

The American Centers for Disease Control and Prevention announced in 2014 that 26% of adults use statins.

According to a new study from the University of Queensland published in the journal Drugs and Aging, almost half of those statin users will develop type 2 diabetes as direct results of taking these drugs.

So if you have high cholesterol, your choice seems to be to die from heart attack or stroke or develop type 2 diabetes.

Researchers observed 8,372 participants aged 76 to 82 for 10 years.

They identified those who were prescribed statins during this ten-year period, and then checked how many of these were prescribed insulin or other glucose-lowering agents.

Alarmingly, compared with those who did not take any statins, those on low statin doses were 17% more likely to develop diabetes.

The higher the statin dose, the higher the risk – those on the highest doses were more than 50% as likely to develop diabetes.

Doctors were found to start patients on low doses and moved them to high doses over time.

This is not the first time medical scientists have issued this warning. The Queensland study was on women, but men are equally at risk; evidenced by a Finnish research on middle age men, published in the journal Diabetologia.

The growing body of evidence worldwide suggests statins are not a magic bullet for cholesterol. They are dangerous drugs that exacerbates an already epidemic-level diabetes problem.

For more ideas to reverse type 2 diabetes in just 28 days, watch this video – How to reverse diabetes type 2 – the video course

The good news is, you can level your cholesterol in 30 days, almost effortlessly, by cutting out just one “hidden” ingredient… and it’s not fat, LDL cholesterol or other fad… learn the details here…

But if you’ve already developed type 2 diabetes, learn how to reverse your type 2 diabetes in just 28 days or less here…

This post is from the 3 Steps Diabetes Strategy Program. It was created by Jodi Knapp from Blue Heron health news thathas been recognized as one of the top-quality national health information websites. 

In this program, Jodi Knapp shares practical tips and advice on how you can prevent and cure diabetes naturally. She also dispels myths commonly associated with diabetes, like for example, diabetes being a lifelong condition. There are also lots of information going around that is simply not true and she’s here to correct it.

Diabetes is a disease, and it can be cured. This is just one of the important tips Jodi reveals in her program. Also, she included several ways in preventing the onset of disease, choosing the right food to eat, recommended vitamin supplements, the right time of the day to take the blood sugar and many more.

But the most amazing thing would have to be her program which only takes 3 simple steps to help you to control & treat type 2 diabetes. What it does is cure diabetes without having to rely on expensive drugs, diets that make sufferers crave for even more food they are not supposed to eat, and exercise programs that make people feel tired and depressed.

To find out more about this program, click on Reverse Your Type 2 Diabetes in Just 28 Days

What is the Best Way to Eliminate Your High Blood Pressure Starting Today?


Eliminate Your High Blood Pressure Starting Today - It’s a fact that there are certain foods that have a positive effect on blood pressure, one in particular. And it starts with having healthier gut bacteria. This led researchers from Monash University in Australia to conduct what has been described as an “ingenious” study to learn more about the correlation between this food group and a healthy blood pressure level.
CLICK HERE TO DISCOVER HOW YOU CAN MAINTAIN & STABILIZE YOUR BLOOD PRESSURE NATURALLY

 

Eliminate Your High Blood Pressure Starting Today – Not Eating This Food Group Causes High Blood Pressure

It’s a fact that there are certain foods that have a positive effect on blood pressure, one in particular.

And it starts with having healthier gut bacteria.

This led researchers from Monash University in Australia to conduct what has been described as an “ingenious” study to learn more about the correlation between this food group and a healthy blood pressure level.

The findings were published in the journal Circulation.

The answer lies in fiber…

Researchers performed their study on mice.

They first gave one group of mice a high fiber diet and another group a low-fiber one.

Predictably, the fiber eaters had lower blood pressure. But, more importantly, those on the low-fiber diet actually had blood pressure higher than that of an average mouse.

This suggests that fiber consumption protects you against developing high blood pressure. It also suggests not eating enough of it also causes high blood pressure.

When they examined the mice’s gut bacteria, they found that the two groups had very different types of bacteria.

To investigate the relationship between gut bacteria and blood pressure in more depth, they implanted the gut bacteria of the low and high fiber mice into germ-free mice, which had been raised in an isolator to prevent them from developing any of their own gut microbiome.

The germ-free mice that received bacteria from the fiber-deficient mice developed high blood pressure, while those who received bacteria from the fiber-consuming mice did not.

But why gut bacteria?

Our gut bacteria help digest and ferment fiber, the process during which certain metabolites are produced. These metabolites, according to the authors, activate immune cells that protect against high blood pressure.

While the recommendation is to eat approximately 30 grams of fiber per day, researchers estimate the average Westerner only consumes around 5 grams.

Fiber plays an important role in your diet, but this alone will not solve your high blood pressure problems. To eliminate your high blood pressure starting today – you need to do these 3 easy exercises

Eliminate Your High Blood Pressure Starting Today – How A Sunny Day Lowers Your Blood Pressure to Normal

“Stay out of the sun!” These are often words we hear from the doctors. “It causes cancer”, are the words that usually follow next. And we do what they say – because they’re doctors – and they know best, right?

Maybe not!

A recent study published in The Journal of the American Heart Association cautions us otherwise.

Apparently we need sunlight as it helps keep our blood pressure at healthy levels.

And it isn’t just the vitamin D from UV that helps, that’s just half of it.

The study emerged after researchers discovered two things:

1. Blood pressure readings were lower in places that were sunny.

2. People in the Southern Hemisphere tend to have lower blood pressure than the Northern Hemisphere.

So, what’s the deal?

Clearly there’s a positive connection between sunlight and a healthy blood pressure.

Firstly, vitamin D is responsible. When ultraviolet rays hit your skin, your body converts them into vitamin D. Consequently vitamin D then lowers blood pressure.

Researchers obtained the blood pressure records of 342,457 patients from 2,178 dialysis centers in the United States.

In addition, they obtained UV radiation and temperature data for each clinic’s location from the National Oceanic and Atmospheric Administration.

They then calculated a monthly average blood pressure, a monthly average UV index score, and an average monthly temperature. This enabled them to find the relationships between the variables.

As they expected, they found that their subjects had 3 mmHg lower systolic blood pressure during the sunny season.

The authors cited previous studies that proved a 3-mmHg systolic blood pressure reduction could decrease cardiovascular events by 10 percent.

When they separated temperature and UV exposure, they found that each contributed to about half of the overall effect.

So, it isn’t just vitamin D from UV that lowers blood pressure, it’s also the warm weather.

Regarding the risk of skin cancer, the authors cited numerous studies that proved that it was sunburn that caused skin cancer, and not regular exposure to sunlight.

Getting enough sunlight may not be enough to reduce your blood pressure to normal levels.

Eliminate Your High Blood Pressure Starting TodayTo drop your blood pressure below 120/80, starting today, all you need are these 3 simple exercises

Eliminate Your High Blood Pressure Starting Today – This Ancient Natural Approach Drastically Lowers Blood Pressure

If you’re been diagnosed with high blood pressure, it’s almost a given that your doctor has pushed medications on you.

But what if I told you that there is procedure practiced by doctors in other parts of the world that causes no side effects? A practice that results in permanent results and is far more effective than prescription drugs?

This research, which originated in China, is now available almost everywhere in the world, and it’s backed up by a study carried out by researchers from Shenzhen Futian Hospital of TCM.

Acupuncture in Medicine recently published a case study on a 56-year-old man with high blood pressure of 160/100 mm Hg. He was treated with medications to bring it down to 150/99 mm Hg. But when acupuncture was added to the treatment regime, something surprising happened!

The man’s blood pressure dropped to 130/80 mm Hg.

The team of Chinese researchers investigated the effects of real acupuncture versus a placebo procedure on subjects in a controlled experiment. The results confirmed that acupuncture is indeed more effective.

They found that acupuncture reduced high blood pressure considerably and the entire treatment procedure helped protect the heart tissues and reduced arrhythmia, a condition that causes irregular heartbeats.

In essence, acupuncture helps fight high blood pressure, works effectively when combined with medications, reduces the side effects of medications, and protects body tissues from damage.

For more ideas to eliminate your high blood pressure starting today, watch this video – Natural Ways to Lower Blood Pressure

But acupuncture isn’t for everyone. Eliminate Your High Blood Pressure Starting Today – Learn how these simple daily exercises drop your blood pressure to normal in as little as 9 minutes

And if you need to get your cholesterol under control – this is the one ingredient you need to cut out now to see the results in 21 days or less

This post is from the High Blood Pressure Exercise Program.It was made by Christian Goodman Blue Heron health news that has been recognized as one of the top-quality national health information websites. 

This program will provide you the natural high blood pressure treatments, natural recipes to cook healthy meals and useful strategies to build a healthy diet with the aim to help you to maintain, stabilize and get your blood pressure down in minutes permanently and naturally.

To find out more about this program, click on Eliminate Your High Blood Pressure Starting Today

Coffee and Bodybuilding – Should Bodybuilders Drink More or Less Coffee?


Coffee and Bodybuilding – Coffee is the second most popular drink in the world, trailing only water and, debatably, tea. Coffee is among the most consumed — and controversial — beverages in the world, and certainly many of us use it for a nice little boost for working out. While coffee should be treated with care and avoided altogether by those who metabolize it poorly, it also provides health benefits to many people, especially bodybuilders. Read on to find out what they are – and how to drink coffee responsibly.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

COFFEE’S RISKS AND REWARDS, IT’S NOT WHAT YOU THINK

Coffee is the second most popular drink in the world, trailing only water and, debatably, tea.

Coffee is among the most consumed — and controversial — beverages in the world, and certainly many of us use it for a nice little boost for working out.

While coffee should be treated with care and avoided altogether by those who metabolize it poorly, it also provides health benefits to many people, especially bodybuilders.

Read on to find out what they are – and how to drink coffee responsibly.

Caffeine, a key component of coffee, is a controversial compound.

With 90% of North American adults consuming caffeine daily, it is the world’s most consumed psychoactive drug – and coffee is the delivery method of choice.

Coffee’s origins

The coffee plant originated in East Africa — according to legend, a goat herder tried coffee cherries after he noticed his goats acting much more energetic after nibbling on the coffee bushes.

The earliest evidence of coffee drinking occurred in the 15th century in Yemen. From Yemen, coffee quickly spread to Egypt and North Africa, and by the 16th century it was being enjoyed by the rest of the Middle East, Persia, and Turkey and soon thereafter Italy and the rest of Europe.

Fast forward to today. Coffee is ubiquitous in our culture. Everywhere you look, there’s a coffee shop on the corner. What effect might our cultural love of coffee have on our health?

Short answer: Well, we’re not completely sure.

Coffee’s risks

Research on coffee’s safety is mixed, for several reasons:

  • Metabolism matters. People vary genetically in how well they can process caffeine and coffee.
  • Coffee interacts with many hormones and neurotransmitters in the body, such as cortisol, acetylcholine, and insulin. These relationships are complex, and often depend on timing, amount, and people’s individual makeup.
  • As a crop, coffee is less like corn or soy, and more like cacao or wine grapes: It’s typically grown and processed in smaller batches by smaller-scale farmers and producers. Variations in soil and climate, as well as later roasting and brewing technique, will change the taste and chemical makeup. It’s hard to standardize the exact chemical compounds in coffee from batch to batch.

So it’s hard to say definitively that coffee is “good” or “bad”; “healthy” or “unhealthy”. Let’s explore this in more depth.

What about my metabolism?

One reason that evidence on the health effects of coffee is so mixed is that people clear caffeine at different rates. Caffeine is broken down and cleared by the liver, and our genetic makeup shapes how quickly and effectively we can do this.

  • On one hand, “slow” metabolizers of caffeine don’t process caffeine effectively. These are people who are adversely affected by caffeine, get the jitters, and are wired for up to nine hours after consumption.
  • Others just get a boost in energy and alertness for a couple of hours; they are considered “fast” metabolizers of caffeine.

Research in the emerging field of nutrigenomics shows that about half of us have the gene variant that makes us “slow” metabolizers, while the other half enjoy the gene variant that allows them to get away with quad-espressos.

Thus, whether coffee is better or worse for you depends on how well and quickly you metabolize caffeine.

If you are a slow metabolizer of caffeine and coffee, steer clear (or at least, reduce your consumption). In your case, coffee can do more harm than good, and this may explain why high coffee consumption has been associated with:

On the plus side, low caffeine consumption still seems relatively safe for most folks, so a few daily cups of tea or squares of dark chocolate shouldn’t harm you (and in fact, may greatly boost your wellbeing!).

And fortunately, not everyone is adversely affected. For those lucky enough to be fast metabolizers, there is good news – and lots of it. Fast metabolizers don’t show the same association between coffee and disease — if you’re a fast metabolizer, coffee might even improve your health!

If you’d like to know more about how well you metabolize caffeine, you can take a quick and easy genetic test through agencies such as 23andme.com or existencegenetics.com

What about cortisol?

Cortisol is a hormone produced by the adrenal glands. It increases blood pressure, spikes blood sugar and prepares the body for “fight or flight” mode.

Coffee and caffeine tend to transiently increase cortisol levels; however, this depends on several factors, including when you drink coffee, how often you drink it, and whether you have high blood pressure.

Cortisol is normally high in the morning, so if you drink some coffee at 6 a.m. and 10 a.m., you should be fine, as cortisol is naturally elevated at that time of day anyway. However, your body may not appreciate coffee as much in the afternoon or evening, when cortisol normally drops. At that point, consider tea or something decaffeinated.

Again, there’s individual variation: Habitual consumers of coffee seem to be less affected by the cortisol bump, while those with hypertension seem to be more affected.

If cortisol levels are a problem for you, keep your coffee intake to first thing in the morning, and otherwise consume more tea. (Not only does tea have less caffeine, it also has other beneficial, calming compounds such as L-theanine.)

What about pesticides?

Coffee plants are heavily sprayed with pesticides, which pose obvious health concerns.

Fortunately, the plant’s structure offers some protection. While the outer “berry” does receive a lot of exposure, it’s the interior bean that is roasted and used for coffee, and its exposure is far less. In addition, the roasting process destroys the majority of pesticide residues.

If you’re especially wary of pesticides, choose organically grown coffee. (Hey, it can’t hurt.) And while you’re at it, look for the Fair Trade label, which helps insure that family farmers are paid a fair wage for their crops.

What about my insulin sensitivity?

While a high dose of caffeine tends to decrease insulin sensitivity and glucose tolerance acutely, it doesn’t seem to cause chronic problems. While those at risk of developing diabetes may want to be cautious, overall coffee consumption is actually associated with a 35% decreased risk of developing type II diabetes.

What about my kids?

There’s no clear guideline on when kids can safely consume coffee. Guidelines on caffeine consumption are based mostly on the size of the child, rather than their chronological ages.

Nevertheless, Health Canada recommends:

  • no more than 45 milligrams a day for kids aged 4 to 6;
  • 62.5 milligrams for kids age 7 to 9;
  • 85 milligrams for kids age 10 to 12; and
  • no more than 2.5 milligrams per kilogram (2.2 pounds) of body weight for adolescents 13 and up.

All this means that a 110-pound adolescent should not have more than 125 milligrams of caffeine a day — about one 6-8 oz cup of coffee.

Coffee’s benefits

Caffeine & dehydration

For years, fitness enthusiasts worried that coffee would dehydrate them. However, a recent review of 10 studies found that consuming up to 550 mg of caffeine per day (or about five 8-oz cups) does not cause fluid-electrolyte imbalances in athletes or fitness enthusiasts.

In another review, researchers concluded that consuming caffeine-containing beverages as part of a normal lifestyle does not lead to fluid losses exceeding the volume of fluid consumed (intake and output were roughly equal), nor is it associated with poor hydration status.

Take-home: Don’t drink coffee as your only beverage, and drink enough water, and you’ll be fine.

Coffee & performance

Let’s be honest — that first morning coffee can transform us from beast to philosopher (or at least, slightly more awake and nicer beast). Coffee, and more specifically its caffeine content, provide many noted mental and physical performance benefits.

Caffeine reduces our rate of perceived exertion, so it doesn’t feel like we’re working as hard as we actually are. People who regularly drink coffee perform better on tests of reaction time, verbal memory, and visuo-spatial reasoning.

Another study found that women over the age of 80 performed significantly better on tests of cognitive function if they had regularly consumed coffee over the course of their lifetimes.

Take-home: A little bit of coffee/caffeine before important tasks requiring alertness and energy can be a good thing.

Coffee & Parkinson’s

Parkinson’s disease is a fatal and incurable brain disease that affects 1 percent to 2 percent of people over 65. Amazingly, at least six studies have found that regular coffee drinkers are up to 80% less likely to develop Parkinson’s.

Researchers have identified a gene called GRIN2A that appeared to protect people who drank coffee from developing Parkinson’s. GRIN2A is linked to glutamate, a compound that is suspected of killing the brain cells that die off in Parkinson’s patients. Glutamate can be affected by another compound called adenosine, and coffee interferes with this process.

However: Only about 25% of the population has the gene variant of GRIN2A that boosts the protective effect of coffee.

Take-home: Coffee may lower Parkinson’s risk, but only in a small subset of people.

Coffee & Alzheimer’s

Speaking of neurodegenerative disorders, Alzheimer’s disease is the most common form of dementia. There is no cure for the disease, which gets progressively worse over time, and eventually leads to death.

What separates the research on Alzheimer’s from most of the other information covered in this article is that it derived from directly controlled trials versus simple observation.

Here, research indicates that people who drink about three cups of coffee a day show a marked reduction in cognitive impairment compared to non-drinkers. Once you got up to four or more cups per day, though, the associated protection disappears.

This protection was not seen with tea or decaf coffee, so the benefit seems to be from the combination of the caffeine and some of coffee’s bioactive compounds.

In fact, new research from the University of South Florida found that this combination boosts blood levels of a critical growth factor called GCSF (granulocyte colony stimulating factor) that seems to prevent the formation of Alzheimer’s disease. People with Alzheimer’s disease have less GCSF than the rest of the population. Increasing GCSF in mice improves their memory.

In the U of South Florida study, the researchers compared the effects of regular and decaf coffee to those of caffeine alone. In both Alzheimer’s mice and normal mice, treatment with regular coffee dramatically increased blood levels of GCSF; neither caffeine alone nor decaf coffee provided this effect.

GCSF seems to improve memory performance in the Alzheimer’s mice in three ways:

  • It recruits stem cells from bone marrow to enter the brain and remove the harmful beta-amyloid protein that initiates the disease.
  • It creates new connections between brain cells.
  • It increases the birth of new neurons in the brain.

As the lead researcher, neuroscientist Dr. Chuanhai Cao, remarked: “Coffee is inexpensive, readily available, easily gets into the brain, appears to directly attack the disease process, and has few side-effects for most of us”.

According to the researchers, no other Alzheimer’s therapy being developed comes close to meeting all these criteria.

Take-home: Coffee seems to contain compounds that may reduce Alzheimer’s risk; and may also be part of a treatment protocol in the future.

Coffee, antioxidants & cancer

While dark chocolate and green tea gather a lot of acclaim for their antioxidant content, coffee actually outshines them both in this department.

In fact, the antioxidants in coffee may make up as much as 50-70% of the total antioxidant intake of the average American! (Which is not necessarily a good thing, because it means that there are a lot of vegetables not getting eaten…)

Despite some general worries about the health effects of coffee, coffee consumption is associated with an overall decreased risk of cancer. In particular coffee consumption has been shown to be associated with a lower risk for oral, esophageal, pharyngeal, breast (in post-menopausal women), liver, colon, and aggressive prostate cancer.

When it comes to the prostate, researchers recently found that men who drank the most coffee (6 or more cups per day) were nearly 60% less likely to develop advanced prostate cancer than non-coffee drinkers. Other research has shown that people who regularly consume two or more cups per day may have a 25% decreased risk of colon cancer.

Again, the research is mixed in part because of the variation in response to coffee.

Take-home: Coffee may lower your cancer risk, but don’t count on it as your only health strategy. And eat some vegetables already.

Coffee & cardiovascular health

Drinking unfiltered types of coffee can increase your levels of LDL (aka “bad”) cholesterol. But overall the data seems to indicate that coffee consumption may moderately reduce your risk of dying from cardiovascular complications.

Take-home: Research is mixed on cardiovascular disease and coffee.

Coffee & overall mortality

A recent study in The New England Journal of Medicine showed that drinking two to three cups of coffee per day was associated with a 10% decreased risk of death for men at any age, and a 13% decreased risk of death for women at any age.

In general, coffee drinkers were less likely to die from heart or respiratory disease, stroke, diabetes, injuries, accidents or infections. (Which makes us wonder… what do they die of? Espresso steamer mishaps?)

Take-home: Coffee appears to generally lower overall premature mortality slightly.

Summary and Recommendations

Coffee’s not for everyone. And it’s not a magic bullet. Still, it seems to have significant health benefits for those who can tolerate it. This includes:

  • better athletic and mental performance
  • possibly lower rates of some types of cancer, neurodegenerative diseases, and Type 2 diabetes
  • possibly some prevention of premature mortality and cardiovascular disease

Most of the research on coffee is epidemiological. This means studies look at associations rather than cause and effect. Simply because coffee is associated with particular risks and benefits doesn’t necessarily mean that coffee causes all of these risks or benefits.

Just as with all foods (and nutrients for that matter), dosage matters. While some studies have found large intakes (5-6 cups) to have significant benefits, other research suggests that drinking that much coffee is counter-productive.

In general, it appears that drinking some coffee is good, but more might not be better, especially if you are a slow metabolizer. For those who are greatly affected by coffee and caffeine, avoid it altogether or cut down your consumption.

Want a quick and easy test of your coffee consumption? Ask yourself how you feel physically, mentally, and emotionally a few hours after you drink some… as well as if you miss your daily dose.

Also, go black if possible. Pumping your coffee full of cream, sugar, and other exotic additives reduces any potential health benefits by adding unnecessary calories and artificial flavours and sweeteners. (And Frappucinos or chocolate covered coffee beans? C’mon.)

Taking all the data into consideration, it seems that your best bet is about 1-3 cups of coffee (8-24 oz) per day. This will maximize the benefits while minimizing the risk.

And keep this in mind…while there is positive data on coffee, these benefits don’t necessarily include things like energy drinks and caffeine pills. There are many antioxidants and bioactive compounds in coffee that are interacting with its caffeine content to provide the benefits. So, unfortunately, Red Bull doesn’t count.

(Article written by Brian St. Pierre from Precision Nutrition)

For more ideas related to coffee and bodybuilding, watch this video – Benefits & Side Effects of CAFFEINE | How much is Safe? Info by Guru Mann

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 – Coffee and Bodybuilding

How to Reduce Excessive Gas and Bloating for Vegetarian Bodybuilders?


Reduce Excessive Gas and Bloating for Vegetarian Bodybuilders - Gas and bloating is especially common if you’re taking meat out of your diet and adjusting to plant-based proteins. The good news is that you don’t have to cut healthy foods that cause you to get bloated out of your diet. There happens to be foods that counteract excessive gas and bloating.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

THE “EXCESSIVE GAS AND BLOATING” SMOOTHIE

Excessive gas and bloating is something many vegetarian bodybuilders and athletes have to deal with.

Gas and bloating is especially common if you’re taking meat out of your diet and adjusting to plant-based proteins.

Plant foods that have fiber* are usually the culprit:

  • beans
  • broccoli
  • Brussels sprouts
  • cabbage
  • cauliflower
  • lentils
  • soy

To what extent this happens, if at all, depends greatly on the individual. For instance, I don’t seem to have a problem with black beans, but soy gives me gas. I can’t touch cabbage, but lentils seem to do well with my system.

*Fiber is an indigestible carbohydrate made up of sugar molecules, commonly called starches, or polysaccharides and oligosaccharides. As these starches pass undigested through the digestive tract, they ferment in the lower gut and produce intestinal gas. Fiber is a vegetarian bodybuilder’s friend because it improves insulin sensitivity and offers other well-known health benefits.

The good news is that you don’t have to cut healthy foods that cause you to get bloated out of your diet. There happens to be foods that counteract excessive gas and bloating. Without further ado, I give you:

The “Excessive Gas and Bloating” Smoothie

Ingredients:

This smoothie is filled with electrolytes and super-hydrating. Throw a little protein in the mix to convert this into a great post-workout smoothie.

Why does it work to reduce excessive gas and bloating for vegetarian bodybuilders?

Although each ingredient makes a contribution, there are a couple star players worth highlighting.

Apple Cider Vinegar: This stuff is no joke for reducing excessive gas and bloating. It is potent, however; to some, it throws the taste off slightly. So if your bloat isn’t serious, you can omit it and let the other ingredients rise to the occasion.

Banana: Too much salt causes water retention around the abdominal area. Foods rich in potassium, such as bananas, help fight bloating caused by salty foods. While salt invites water into the cells, potassium drives it out. Unripe bananas contain resistant starch, which can cause gas and bloating, so be sure to use ripe bananas!

Celery: This natural diuretic helps relieve water retention. When buying celery, opt for organically grown produce whenever possible.

Ginger: One of the best digestive aids around, it works on a few levels. It soothes and relaxes the digestive system muscles. Ginger also contains zingibain, a protein digestive enzyme, which is particularly effective at reducing bloating and gas caused by protein-rich foods. It is also anti-inflammatory.

For more ideas to reduce excessive gas and bloating for vegetarian bodybuilders, watch these 2 videos below –

STOP BLOATING ON A VEGAN DIET | My Top Tips

Foods that Reduce Bloating (Overnight)

Author Bio:

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

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

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

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

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

To find out more, visit the website at V3 Bodybuilding – How to Reduce Excessive Gas and Bloating for  Vegetarian Bodybuilders

How to be a Successful Vegan Bodybuilder?


How to be a successful vegan bodybuilder? Andra Purba shares her tips to win in a bikini competition, her vegetarian bikini competition meal plan and what exercises she does when preparing for bikini competition.
CLICK HERE TO FIND OUT HOW YOU CAN BUILD MUSCLE & LOSE FAT BY EATING PLANTS

 

“PUTTING ALCOHOL DOWN WAS THE BIGGEST PART OF MY SUCCESS.”

Bikini competitions aren’t something I ever thought I would ever do, but I’ve done two shows now and placed Top 3 in both.”

Name: Andra Purba
Occupation: Food and Beverage
City/State/Country: Las Vegas, NV USA
Age: 33
Height: 5’8”
Type: Bikini Competition
Weight/Competition Weight: 136lb. / 130lb.
Instagram: Andra604_702

What was your childhood like?

I was raised in Vancouver, BC. It is a beautiful place with so many outdoor activities.

We did a lot of camping in our beautiful mountains as well as water sports on the lakes.

I’ve always been outgoing and like to have fun; sometimes getting myself into a little trouble.

I was raised with an amazing group of friends that I still have to this day. Im lucky to come from such a supportive family and circle of friends.

Did you have mentors growing up?

My older sister and mom definitely played a role in planting the fitness seed for me. Growing up, my mom went to the gym daily and was/ is an avid runner.

You will still find my mother in the gym every day and has aged gracefully, so it’s definitely a great incentive to stay on track. She has shown me that we don’t need to minimize our fitness goals just because we get older.

Seeing the shape that my mom is in tells me a lot of people just use age as an excuse. She can still outrun me! My sister was an accomplished competitive swimmer and swim coach growing up. She loved to try different different types of physical activities even as an adult, from Taekwondo to Kayaking.

I’ve learned not to be afraid to step outside of my comfort zone and challenge myself by trying new things. As we get older we lack new experiences and that can make life monotonous. My sister is now in her mid 30’s with a young son and is vegan, and a double Ironman. She continues to raise the bar for herself, which makes her still my number one role model.

What is one of your personal passions outside of fitness?

I love to travel. I once took a one-way trip to the UK when I was 19 and traveled most of Western Europe. In the past few years I did a road trip through New Zealand, traveled Fiji, and I’m actually heading to Maui at the end of the month.

What uncommon activity do you schedule into your daily routine?

I was recently introduced to guided meditations on YouTube and I LOVE it! I’m addicted. I do it throughout the day. If I’m feeling anxious I’ll do one in the middle of the day.

At night if I’m having problems sleeping, I’ll do a guided meditation for sleep. They have been so beneficial and I’m pretty sure I’ve turned into that annoying person that won’t stop talking about their new favorite activity.

When did you first hear about vegetarian bodybuilding?

I can’t say that the actual niche was something I was introduced to. I’ve been vegetarian for eight years and got serious about the gym scene about two years ago.

I started working out with a trainer who trains a lot of competitors. She herself was actually in the Olympia this year and took 7th in her division.

With that, the idea of competing was introduced to me.

Bikini competitions aren’t something I ever thought I would ever do, but I’ve done two shows now and placed Top 3 in both.

I guess I’m also a “Vegetarian Bodybuilder” lol.

Vegetarian bikini competition meal plan:

What does your diet look like while preparing for a bikini competition?

Really cutting back on the carbs and fat and eliminating all the sugars.

Favorite post-workout meal at the moment?

I love my chocolate peanut butter protein shakes! After many years it’s still my favorite post-workout meal.

Describe your training regimen (favorite exercises, weekly training schedule, etc) and do you ever overtrain?

Right now I’m lifting four days a week:

  • Back
  • Arms
  • Shoulders
  • Legs

Not necessarily in that order. I always try to do shoulders and legs with my trainer. I do Yoga once a week, usually after leg day and cardio five times a week 20-30 minutes.

My favorite exercise to do are pull-ups. It just makes all the muscles pop in such a great way and is really empowering. When it comes time to cut for my next show the cardio will double. I’m convinced that’s overtraining, but my trainer tells me otherwise.

How much sleep do you get?

I sleep seven hours a night. If I sleep too long I feel just as sluggish as if I didn’t sleep enough.

Do you meditate?

I do guided meditations and I love it! Morning, noon, night, whenever I want to feel rejuvenated.

What do you do to relax?

I like getting massages. I try to go twice a month. If I can get myself to sit still long enough I’ll do a movie marathon on my comfortable couch with a blanket and tea.

What tips can you share that have led to your success?

Putting alcohol down was the biggest part of my success. It is such a distraction and can hinder your next day workouts. Also extra sugars and calories. Aside from that, always having food prepped and ready for your next meal.

I take a lunch to work everyday, even though we have a free cafeteria. If I know I’ll be out during my meal times I’ll make sure I have food with me. My purse is also a very convenient lunch bag!

Do you think plant-based fitness is a fad or will it continue to build credibility? Who are some people leading the way?

I think there are a lot of fitness fads out there. Being on a “diet” is not sustainable. Making a lifestyle change is something different. It’s an overhaul of everything with an intent for permanent change, leading to lasting results. Being a fitness enthusiast with a plant-based diet is the opposite of a fad to me.

People in the gym are constantly trying to tell me that I won’t get results unless I eat meat and I’m always having to justify myself and my dietary choices. If I have to work twice as hard to be a meat-free athlete then so be it! This is the only way we will be able to prove our credibility.

I know through personal experience in competing that I have changed the opinions of many people that once believed steak, chicken, and turkey were the only way you would ever be successful in this lifestyle.

What are your near-term goals at the moment?

Well I qualified for the USA’s at my last show (July 24). So right now I’m working hard at making some gains and I’ll start the process of cutting 12 weeks before my show. I am on a 6-month training regimen for this one! Its a biggie! Here’s an article worth reading if you’re thinking about entering a vegetarian bikini competition (has a meal plan).

For more ideas on how to be a successful vegan bodybuilder, watch this video – How to Gain Muscle on a Vegan Diet | Vegan Muscle Building Meals & Gym Routine

Author Bio:

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

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

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

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

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

To find out more, visit the website at V3 Bodybuilding – How to be a Successful Vegan Bodybuilder