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


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

THE HENCH HERBIVORE

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

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

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

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

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

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

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

Q: What did you eat today?

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

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

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

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

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

Four-day split currently:

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

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

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

Q: Favorite three exercises and why?

Leg press: the weights are stacking up!

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

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

Q: Who’s your favorite bodybuilder and athlete? 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

  • YouTube
  • Podcasts
  • Reading

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

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

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

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

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

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

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

Author Bio:

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

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

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

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

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

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

How to Gain Muscle and Lose Weight on a Vegetarian Diet?


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

DARIA DEPTULA SHOWS MIAMI WHAT VEGAN LOOKS LIKE

“I stopped drinking, partying, and really focused on my fitness. Working out has always been a kind of therapy for me. Anytime I was in the gym I felt in my element. Then I discovered veganism, and it’s like everything just clicked!”

Name: Daria Deptula
Occupation: Sales Ambassador for Sazerac Company but currently in the process of getting certified as a Health Coach
Location: Miami, FL
Age: 32
Height: 5’4”
Weight: 127 lb.

Q: Tell us the story of how you got turned on to plant-based fitness.

I’ve always been into health and fitness since I can remember. Working out for me was a part of my life, so I never felt like I was forcing myself to hit the gym, but I always had challenges with the proper diet to complement my lifestyle. It wasn’t that I didn’t eat healthy, I just never felt energized enough without pre-workout, etc.

I heard about the Forks Over Knives documentary on Netflix and watched it one night, then watched it again and again, until all of the information truly sank in and made an impact on me.

Cancer runs in my family. My dad beat colon cancer 15 years ago, and my cousin recently developed breast cancer in her 30s.

The facts were all right on the screen, and once I saw Mac Danzig, the UFC fighter, speak about going plant-based, I was all in!

Q: What advice would you give to someone just starting out on this path?

My advice would be to do as much research as possible to educate yourself on the benefits of the diet, the proper balanced nutrition, and the ethical side of going vegan. Watch documentaries, YouTube videos, read books (I recommend “The Happy Vegan” by Russell Simmons), and follow social media accounts which support this lifestyle.

Q: Tell us about what Generation Vegan is and your involvement in it.

I was approached by Dani Weiss from Generation Vegan to do a podcast interview for her YouTube channel a while back. She interviews vegan athletes to give people a perspective on plant-based fitness and break all stereotypes associated with veganism.

She is a such an inspiring person herself! We became quick friends during the interview, which was over two hours because we couldn’t stop talking.

(Watch Video Here — Generation Vegan: Daria Deptula)

Q: What does the first 60 minutes of your morning look like?

I wake up at 6 a.m. every day by my five-month old puppy, Mali. She’s my alarm clock and the first thing to have my attention every morning. Then it’s time for my warm water with apple cider vinegar and lemon, and after about 15 minutes or so, I have my breakfast and start getting ready for the gym.

Q: What did you eat yesterday?

  • Every morning before I have any bite of food, I have a huge glass of warm water with organic lemon and a few tablespoons of apple cider vinegar.
  • I drink over 64 ounces of water a day.
  • For breakfast, I had 1 slice of Ezekiel Sprouted 100% Whole Grain Bread with Justin’s Maple Almond butter and sliced bananas on top (one of my favs!).
  • After I hit the gym, I had a protein shake made with Vega Sport Chocolate Plant-Based Protein powder, a scoop of Super Greens powder, 2 tablespoons of ground chia and flaxseeds, kale, parsley, cilantro, blueberries, a cup of almond milk, and the rest purified water (this all fits in my NutriBullet).
  • For lunch, I had a quinoa bowl with black beans, avocado, half of a purple yam, and spinach, sprinkled with nutritional yeast.
  • Fuji apple for a snack during the day.
  • For dinner, I made a tempeh skillet, with bell peppers, onions, and spinach, and ate the other half of the purple yam, since they’re like candy to me!

Q: Favorite three exercises and why?

Boxing has been my favorite since I started taking classes about six years ago. It’s become a huge part of my workouts, and now I teach classes at SobeKick Miami about two times a week.

Sumo squats are my second favorite because I love targeting the glutes, especially living in Miami!

I’m also a huge fan of pistols. I used to CrossFit for about a year and a half, and incorporate some of those moves I learned into my workouts.

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

Johnny Rock, the owner of SobeKick Gym, has really helped me see my potential. He saw me as someone who could really motivate others and become a badass fitness instructor. He is one of the most genuine people I have ever met!

I am in the process of getting certified as a health coach and will be focusing on helping others who want to thrive on a vegan diet and in fitness.

Q: What is the biggest personal challenge you have had to overcome in your life?

I moved to Miami seven years ago with no goal in sight. I got sucked into the party life.

My idea of fun was going out four to five nights a week and getting home at the crack of dawn.

The other days, I would be recovering so I could do it all over again. I was all over the place.

There were so many moments when I would say to myself, “OK, it’s time to get your shit together!

No more clubs or drinking or partying!” — only to forget all about it the moment someone asked me to go out.

It wasn’t until I started to really take full responsibility for my actions that I realized how much time I was wasting on party and “fun.”

I’ve always been a bookaholic. I’m fascinated by human psychology, among other topics. I read a book called “The Power of Habit,” which talked about a negative “keystone habit” that triggers other bad habits and decisions in a person’s life. I had an awakening moment and realized that habit for me was drinking.

Something told me to search the bookstore on my iPhone, and I came upon an audiobook called “Control Alcohol: Stop Drinking Now” by Craig Beck. That audiobook changed my life.

“It opened my eyes to the truth about alcohol and the lies we tell ourselves just to continue drinking. The moment my beliefs about alcohol changed is the moment I stopped my vicious cycle.”

Once I refocused and gained back control over my life, everything started to fall into place. My friends and family saw the positive impact this decision had in my life, and have been very supportive.

I stopped drinking, partying, and really focused on my fitness. Working out has always been a kind of therapy for me. Any time I was in the gym, I felt in my element. Then I discovered veganism, and it’s like everything just clicked!

Q: What are some fun facts most people don’t know about you?

I graduated college with a Communications Disorders degree and was a speech therapist for about five years. I also own every Harry Potter and Twilight book.

Q: What three pearls of wisdom would you tell your 13-year-old self?

  1. Follow your intuition and listen to your inner voice.
  2. Stop worrying so much about what others think.
  3. Remember to always be grateful!

For more ideas on how to gain muscle and lose weight on a vegetarian diet, watch this video – How to Build Muscle On A Vegan Diet – The In-Depth Guide

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 Gain Muscle and Lose Weight on a Vegetarian Diet

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