Vegetarian Bodybuilding – Bulking and Cutting Fundamentals


I Tried Arnold Schwarzenegger’s VEGETARIAN DIET….

Video taken from the channel: Travis S


VEGAN BODYBUILDING MACROS 101 | How much Protein!?

Video taken from the channel: Jon Venus


Vegan High Protein Full Day of Eating | MACROS INCLUDED (BULKING)

Video taken from the channel: Brian Turner


Vegan Shredding: Getting Cut In 30 Days (Ep. 1 Diet, Food, Workout Tips)

Video taken from the channel: Brian Turner


Vegetarian Bodybuilding Full Day of Eating Pro Natural Bodybuilder Chris Elkins

Video taken from the channel: Chris Elkins



Video taken from the channel: Jon Venus


How A Vegan Pro Bodybuilder Eats | Rich Roll Podcast

Video taken from the channel: Rich Roll

Vegetarian Bodybuilding Bulking and Cutting Fundamentals A vegetarian diet is the most popular diet involving the restriction of one or more food groups or ingredients. Simply put, a vegetarian consumes a plant-based diet and does not consume animal flesh, fish, or poultry. Vegan diets can lend themselves quite well to building muscle, too, given that the best bodybuilding diets are made up mostly of plants: fruits, veggies, grains, and legumes (study).

So bulking on a plant-based diet can absolutely be done, it doesn’t need to be difficult, and you won’t necessarily be at any disadvantage whatsoever. The very first thing you must do as a vegetarian bodybuilder is make sure that you get enough calories. If you don’t take in enough calories on a regular basis your body is much more likely to turn to incoming protein for fuel and you very well may see a deficit forming. 2. Consume Plenty Of Fruits. A good vegan meal plan coupled with a working training routine will give you the desired results in no time.

A regular intake of proteins throughout the day is the main ingredient for muscle building. The average optimum amount of protein needed is.5g to.7g daily per each pound of your total body weight. Vegan Bodybuilding Bulking Diet Plan and Grocery List. Here’s a meal plan and grocery list generated by for our bulk up example earlier: Male, 36, 80kg, 185cm, moderately active, ectomorph, gain muscle: Download Meal Plan PDF. Download Grocery List PDF.

Vegan Bodybuilding Cutting Diet Plan and Grocery List. A meal plan is essential in building muscle, especially when bulking and cutting as a vegan bodybuilder. We talk about this more in this Vegan Bodybuilding article. Here’s what you need to get right in order to design a highly effective bodybuilding meal plan: Figure out your calories. Figure out your macros.

Figure out what to eat. Below I’m going to lay out some health benefits you’ll find to consuming more veggies during the week, some vegetarian friendly protein sources, a few links out to some delicious recipe ideas, and wrap it all up with a sample day of vegetarian muscle building eating. Some manufacturers like Vega Sport, Garden of Life, and MRM also offer their own designer veggie protein blends that mix various plant and grain proteins.

There are plenty to choose from, so a little research can go a long way. Rule 3: Eat Well. I know it seems obvious, but most of us know at least one vegetarian who seems to magically survive on ramen noodles, fries, and sweets.

For example, bodybuilders on a cut or bulk may consume sweet potatoes to encourage quicker recovery. According to the USDA, one cup of cooked sweet potato contains 180 calories. Bodybuilders on a bulk may consume multiple servings to increase their calorie consumption, while athletes on a cut may consume fewer servings.

Eat Like a Bodybuilder. Vegetarian athletes looking to build muscle should eat good quality protein at every meal. Here are some tips for building muscle without consuming meat: Eat five or six small meals per day that not only include protein, but also a variety of fruits, vegetables, whole grains, nuts, vegetable oils.

List of related literature:

Robert had some meal plans posted which I used to give myself an idea of what to eat when trying to build muscle on a vegan diet.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

I recommend eating plenty of meat while bulking because it’s particularly effective for building muscle.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Indeed, light vegetable proteins may completely replace meats in the human diet: 1½ to 2 pounds of raw nuts and seeds per week, for example, provide all the protein and fat required by anyone and eliminate the metabolic craving for meat, eggs, and other animal proteins.

“The Tao of Health, Sex, and Longevity: A Modern Practical Guide to the Ancient Way” by Daniel Reid
from The Tao of Health, Sex, and Longevity: A Modern Practical Guide to the Ancient Way
by Daniel Reid
Atria Books, 1989

They all think it’s impossible to achieve the kind of muscle gains body builders are after on a vegan diet.

“Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition” by Brenda Davis, Vesanto Melina
from Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition
by Brenda Davis, Vesanto Melina
Book Publishing Company, 2014

The takeaway: Eat as much protein as your body needs for repair and recovery, a little more if you want to put on muscle, and then take in the rest of your calories from healthy fats and vegetables, with limited fruits and carbohydrates for fueling intense bouts of physical activity.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Using these guidelines, a 200-pound bodybuilder would eat anywhere from 200 to 500 grams of protein per day.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

First, the diet is high in animal protein, which is the richest source of the branched-chain amino acids— valine, leucine, and isoleucine.

“The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance” by Loren Cordain, Joe Friel
from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance
by Loren Cordain, Joe Friel
Rodale Books, 2012

He is correct in stating that meat alone will not make a champion bodybuilder, but biochemistry is continuously demonstrating over the years that meat does in fact carry muscle building synergists not found in other foods.

“Muscle, Smoke, and Mirrors” by Randy Roach
from Muscle, Smoke, and Mirrors
by Randy Roach
AuthorHouse, 2008

Based on these recommendations, about how many grams of protein should Eric eat per day?

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

He discusses in detail such diverse aspects as nutrition, attitude, and actual physique­contest preparation, along with complete bodybuilding programs at beginning, intermediate, and advanced levels.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Jon, thank you for this information! The timing is perfect and I will focus more on my proteins since I have no problems with fats and carbs. So at my weight of 140, I’ll aim for 98 grams of protein and see how it goes. ����������♥️��♥️

  • Love your Channel Bro you really seem grounded and legit not like the other YouTubers with that fake acting on videos for views…������

  • It’s so refreshing to hear a bodybuilder talk about the REALITIES of protein consumption and carbs. As a plant based athlete I cannot function without carbs. It just doesn’t work for me. Also on a side note…is a vegan bodybuilder still called a “meat head”?:P

  • Alright, look at this out of interest:
    Gorillas are primarily PLANT eaters. They weigh on average 400 pounds (180Kg). They eat on average 20Kg of plant foods per day. That means they eat on average about 100g food per/Kilogram Body Weight.
    Now If I was to eat a Gorilla diet according to my Body mass which is 64KG, I’d have to eat about 6.4 Kg of RAW plant foods per day.
    This means, 6Kg of a ‘Green apple diet’ would give me: (Low Fat, Low protein)
    % Daily Value *
    Total Fat 10g 13 %
    Saturated Fat 1.7g 8 %
    Sodium 60mg 3 %
    Total Carbohydrate 829g 301 %
    Dietary Fiber 144g 514 %
    Sugar 623g
    Protein 16g 32 %
    Vitamin D 0.00mcg 0 %
    Calcium 360.00mg 28 %
    Iron 7.20mg 40 %
    Potassium 6420mg 137 %
    However, if it was let’s say a ‘Mustard Greens diet’, it would give me a shocking Surprise! See below…
    % Daily Value *
    Total Fat 25g 32 %
    Saturated Fat 0.6g 3 %
    Sodium 1200mg 52 %
    Total Carbohydrate 280g 102 %
    Dietary Fiber 192g 686 %
    Sugar 79g
    Protein 172g 344 %
    Vitamin D 0.00mcg 0 %
    Calcium 6900.00mg 531 %
    Iron 98.40mg 547 %
    Potassium 23040mg 490 % (Again we see a low fat fat diet, but with plenty of Proteins, And sufficient Carbohydrates)
    But humans arn’t Gorillas, and there’s no way that I can eat 6Kg of Raw greens. However, an Adult Male Gorilla DNA allows him to grow to 180kg. The human DNA allows him to grow to about Half of that, i.e. 90kg. So, If I’m Following a Strictly Gorilla Diet, according to my HUMAN DNA, Id have to eat about 3kg of greens per day. This would STILL give me All the Calcium, Magnesium, Iron that’s reccommended.

    My hypothesis is that if vegans dont get enough proteins from their diet, it’s because they Dont Eat ENOUGH. And also because they dont eat ORGANIC. Inorganic plant foods are literally on par with Junk foods void of minerals and vitamins. Studies show nutritional differences of 3-20 times.

  • Good luck reaching an elite level being a vegan bodybuilder. The guy is only 180 pounds he needs to put on another 80 100 to have a chance against top teir competition.

  • My wife and I went vegan a couple months ago and HOLY CRAP (literally), I swear we both had massive poops 5 times every day and lost 15 lbs in a month. I’ve always been in good shape (generally speaking), and have been lifting for 10+ years now but I always felt “heavy” and “weighed down” eating animal products. Now everyday I feel alert, clear headed, and super “lightweight” and have been recommending that my friends and family at least try the vegan diet for 30 days. Awesome video with great tips!

  • Aren’t vegan bodybuilders MORE likely to take steroids? The lack of eggs and dairy (not meat) is really hard if not impossible to get your protein intake

  • Am I the only one that doesn’t think this guy is juicing? He’s 5’9 and 180. Bicep/arm genes are on point (Good peaks and full muscle belly with small joints) and is just very symmetrical. Why y’all hating on the man cause you can’t look the way he looks? Smh.

  • Vegan, keto, carnivore or any kind of diet makes no difference.
    What stimulates muscle growth is smart/hard training and for a result like his,STEROIDS.
    He’s definitely done both.

  • When meat/dairy/egg eater injects: Wow he’s a monster, look at those muscles, nice physique!
    When vegan injects: Lol look at this vegan taking steroids because he can’t build muscle. Are PEDs even vegan lol.

  • It’s still so weird watching you do squats since you had to cancel them out for so long. But I’m over here like, “aww Brian is squatting again.” Like some kind of proud aunt or something ����

    Love to you and Baby Girl!

  • I have been watching a lot of videos about keto recently and at first I was almost sold but the level of historical revisionism is unbearable. It really is a cult not a diet. Humans have consumed grains and carbs for thousands of years. and now suddenly all these supposed gurus are trying to make it seem like it is unnatural to eat pasta or rice. The people who usually praise keto for making them healthy are the ones who never ate healthy a day in their lives and then finally started eating some real food. Of course you’re going to be healthier when you start eating anything other than McDonald’s and cookies everyday.

  • Do
    You monitor and calculate your macros I just got my fitness pal and it’s giving me anxiety trying to fit what it’s telling me in also not to go over anything but to make sure I meet it it’s crazy it gives me a percent of what my daily intake should be like say 20 percent protein 30 percent carbs etc and the rest and I just don’t no how your suppose to hit all the targets to the exact I eat healthy a morning smoothie and mainly raw veg and fruit with carbs coming from potatoes I use tahini and I check them and the carbs of my daily intake is so high and protein is so low and sugar is also really high it keeps telling me I’m suppose to be keeping my sugar to such and such same with fat ���� I weight lift and do cardio I lost 3 stone but since then now I seem to just maintain and I have more fat to loose and I’m struggling to loose the fat but I am gaining muscle this app is stress but it seems everyone into fitness shreds and cuts and counts macros but I don’t get how people do it so easily. I have a history of eating disorders so I’ve been to scared to try counting Macs as it can be triggering I’m on say to and my stress levels are up high. Even just knowing which option to press when you upload foods you have eaten like there are so many choices for everything and it Nervs me not knowing which option each item will fall under for example I had parsnips today no packaging to scan and the amount of options just for parsnips ����

  • Lol the funniest thing I had to learn was how to keep my fiber intake down so I cut out brown rice, first day I had the worst gas haha just fart after fart

  • Having heart surgery is going to make you think, is that steak worth my life.

    Plus the more slaughterhouse close the better, many of my friends and myself included worked in one. The majority of us ended up with ptsd, drug and alcohol problems. We became extremely violent, often our nights would end in someone getting mash up. After all when you kill for a living the value of life has no meaning, and if I’m honest I think some of the guys wanted to kill people.

    A lot of blood, fear, pain and death in that job. End of the day I don’t feel it’s for people to tell people what to eat but then I also feel you shouldn’t be able to pay others to do the dirty work for you, if you want to eat animals then kill, bloodlet, skin and dismember them yourself.

  • But… Why not just gaintining? Isn’t kinda pointless to bulk and cult if you’re not competiting? Why would anyone want to gain fat just lo lose it again and be the same as pre bulking?

  • You wont eat meat but youlle soak your head in bleach every week? And put every synthetic toxic waste you can find on the hipster shelves? Really dude? Hopefully you dont have butt implants by now

  • if he’s a vegan body builder with such muscularity, is it safe to conclude that he uses steroids? Because is it not a fact that plant protein is incomplete and muscles need animal protein?

  • 1 tip that I use for cardio: Cover the timer! It makes me focus on other things, and makes it more bearable! Good luck on the cut, I’m also plant-based, but on a maintenance, gonna cut as soon as exams are done!

  • How can you eat so much and not gain weight? I eat roughly 150grams of carbs per day on a vegan diet and I feel like that’s too much.

  • In order to get more than 200g of protein/day on a vegan diet you would need a substantial amount of plant based protein powder, which still seems unsustainable and too processed to me ( my opinion). Maybe we need to get over the myth of ingesting large amounts protein to ensure muscle building. I would be happy if anyone could direct me to any scientific study on this matter.

  • just bought your book. eat vegan or die trying. and the vegan blueprint with your free added 30day challenege. im looking forward to starting with a full vegan diet and getting my skinny ass in shape again:D glad i found this vid thanks!

  • bla bla bla why do these people making up crap think they should barf out their made up crap to people? well stupid will listen & will suffer so dumb diddy dumb will follow & get hurt

  • Man check Jamie Oliver’s veggie gravy recipe, if you think packet gravy granules taste good this will blow your taste buds away. Just a suggestion.

  • I love vegetable seasoning but what would be a good three meal for a day I’m 33 I’m on a low sodium diet i love vegetables great video guys awesome

  • Hey guys. I’m 62, 150lbs 5’9” WFPB for seven years and back in the gym now for three. Any advise for a guy my age on losing that last bit of belly fat as well as training ideas. I don’t have the testosterone of a twenty year old. Or point me into the direction of someone who’s been there done that. Thanks guys. For any help you can provide.

  • I like Nimai, but most people that really lift know you need 0.75-1 x lbs in body weight = protein intake is most optimal. Double your body weight is an insane number.

  • Imagine your ancestors using pea protein hahahahaha think about your ancestors getting hold of all these different types of foods from different places round the world. Just eat meat ffs

  • Yo, Jon, have you seen how hard Frank Tufano is being exposed after he made videos calling you a “fairy boy” for years? �� �� oh man, how the tables have turned �� ��

  • Hey!
    Norwegian M.D. here.
    Great effort you guys are putting in to promoting a more healthy lifestyle, than artery clogging “normal” western diet.
    There were however some claims that you stated that were false. Perhaps you have both updated your knowledge about these, during the two years from when this video was published. I don’t know. Pretty sure most people that watch your content haven’t.

    1. 14:15
    It’s not normal for people to develop secondary hemochromatosis (build up of systemic iron storages, not caused by gene mutation) from consuming meat. So this is not a good argument against consumption of meat, in my opinion. There are plenty of others to choose from.

    It is far more common for non-meat eaters to develop iron deficiency anemia because they didn’t consume their non-heme plant-derived iron with acid like Vitamin-C (ascorbic acid). This is especially true for vegetarians, because the consumption of dairy inhibits the chelation process caused by VitC required for the body to absorb non-heme iron. Dairy blocks the hugely beneficial increased absorption of non-heme iron, caused by Vitamin-C. This despite cow milk actually having a pH below 7.0, meaning it is chemically defined as acidic. Acid blocking the action of another acid… chemistry… ��

    Thus, your body does not automatically “absorb the iron that it needs” from plants! You need that good Vitamin-C.

    Iron supplement products (ferrous iron) also require the combination with Vitamin-C, to be absorbed sufficiently. Without it, it will only turn your poop into black sticky cement. Just ask my patients. Also worth mentioning, especially to people that eats lots of plants, is that phytates and tannins can inhibit the absorption of non-heme iron. Probably wise to research what food items that are highest in those, and avoid consumption together with your natural source or supplementation of iron. Small amounts shouldn’t be an issue however, because studies show that Vitamin-C reverses this inhibition to a large extent. Just food for thought, and for reaching your own fact-based assessment.

    2. 15:18
    Good stuff about Vitamin-B12!
    Just worth to note that Vitamin-D produced in the skin has different metabolic properties and functions than Vitamin-D absorbed by the gut. We need both, to not develop pathology (aka. metabolic dysfunction, aka. “sickness”). Generally a total of 15 min unprotected full body sun exposure is enough to cover our daily needs for cutaneous (=skin) Vitamin-D.

    In addition to contributing to the systemic effects (= effects all throughout the body), Vitamin-D produced in the skin regulates many local physiological processes in the skin such as cellular proliferation, differentiation (=the process from stem cell to mature cell), apoptosis (natural planned cell death, aka. what doesn’t happen in cancer), barrier maintenance, and immune functions.

    While great scientific consensus have long concluded that any and all exposure to irradiating radiation (deep blue visible light and shorter wavelength electromagnetic radiation) increases the total risk for skin cancer, there has been several studies that have shown better prognoses in patients that had a history of much sun exposure, compared to more pale patients (you don’t have to get skin cancer from sun burns). The researchers theorize that cutanous (=in the skin) Vitamin-D plays a large role in this, although it has yet to be proven as far as I know.

    Dietary Vitamin-D is crucial for calcium absorption, and we know that deficiencies leads to osteoporosis.

    3. 19:26
    Please, for the love of God, show me a single objective scientific study that shows GMO to be unhealthy! Genetical modification of organisms is something mother earth has been doing continously, for about 1.2-1.4 billion years before humans crashed the party. It is the process where one organism cross with another, and favorable mixes of genetic code thrive, spread to new previously inhabitable environments, and many times outcompetes their ancestors. It doesn’t suddenly become unhealthy just because we now have the technology to speed up the process in a laboratory. Actually in the not to far future, as the global environment is getting increasingly more violent, we will be completely dependent on new genetically modified plants to created in labs, to feed the human population. The current technology is capable, together with phasing out animal agriculture, of eliminating world hunger!

    Being against “GMO” is exactly like being against “chemicals”, or believing in the need for “body detoxing”. It shows a lack of scientific knowledge, but even worse it shows a lack of understanding and critical thinking. It will mostly contribute to increased support by your own followers, that believe in the same fallacies as yourself, and maybe the persuation of a few new gullable individuals. It will however also give critical thinkers cannon fodder to rightfully criticise your statements. Not to mention the meat (gun, oil, sugar…) lobbyists, that can use (unrightfully so) your poorly supported claims to invalidate your other great points!

    Now, this post turned rather lengthy. I can tell because my Samsung S9+ is lagging �� but I felt it was all more or less important, to contribute to your future science based youtube content of why a plant-based diet is the far superior diet for the human organism (bodybuilder or not). I hope this post reach youtube creators, so that we can keep the plant game tight, and spread scientifically solid information (that is forever changing, but that is also a good thing).

    Skål, from Norway!
    Tom-André Thomsen M.D.

  • I’m vegetarian but try and eat vegan as often as I can but I find it hard to get alot of protein without eating too much volume/calories (especially when cutting). For example I currently need about 100g of protein a day but my lunch maybe has 20g of protein, dinner 20g and snacks 20 say. Not too much of a problem at the moment because I could fill the 40g defecit with a protein shake but when I eventually need to increase my protein consumption as I gain more lean mass will be tricker. Any tips for getting extra protein in?

  • Thank you for the information. Food is essentially a fuel to the body, we must also focus on eating the food consciously and with gratitude. Our bodies will function very well:-)

  • 42 and Lawrence is my favorite. I live in Raleigh and love going there and the museum is close if you enjoy that. We have been to sola coffee cafe but it’s usually a bit slammed.

  • Hey bro, look up ” The screwdriver exercise” to recover your shoulders, that’s the one that helped me a lot! You can use a kettlebell or dumbell

  • Been working out since 15, and I’m almost 30. Since going plant based, my workouts have never been better thanks to the extra healthy carbs, and I’m lean but also full.
    The recovery is amazing as well.
    It’s comparable to being on the gear IMO ��‍♂️

  • Jon, I’m a martial artist from Texas. I grew up totally surrounded by burger and steak restaurants. But, when I was 41 years old, I discovered your videos, and decided to go vegan. I want to let you know that you and your wife inspired me to make a major life change, and I have been Vegan for over 3 years now. Thank you for being you.

  • Guacamole tastes better if you include it in things like wraps and burritos. By itself it mostly depends who makes it and with what that can cause significant variances in quality and taste. But usually if you put it in something like a wrap or burrito, combined with the other flavors it tastes phenomenal and adds some cool, creamy-ness. You should try making pineapple-manga-habañero salsa burritos with rice, beans, and homemade or store-bought guacamole. They’re divine����

  • I notice the 3 meals you mentioned don’t have much protein in them in order to hit your 1 1.5 grams per pound of body weight. You then talk about how protein powder should be used as a supplement and not relied upon. With that said, do you gorge yourself on tempeh or other forms of soy products in order to reach your protein goals? Even with 5 meals a day at 40 45 grams of protein, that’s hitting about 220 grams of protein, but none of the meals you mentioned contain that amount of protein. I’m at a loss to what is going into your meals consistently which gives you around 40 grams of protein per meal for 5 or 6 meals reaching 200 240 grams of protein? Thanks guys.

  • 1 tip that I use for cardio: Cover the timer! It makes me focus on other things, and makes it more bearable! Good luck on the cut, I’m also plant-based, but on a maintenance, gonna cut as soon as exams are done!

  • I just turned vegetarian its been 5 days. I would eat lots of chicken breast and eggs everyday. I would eat red meat once every 6 weeks and fish once a week or sometimes twice, right now im still consuming dairy since such as Greek yogurt and whey protein I don’t think it will be as hard as i thought and overtime i will start turning into a vegan. Wish me luck!

  • I’m suffering from Breast Implant illness. I have been poisoned from toxic chemicals for 10yrs and after my explant surgery that’s coming up I plan to go Plant Based for Life to detox and heal hoping to get back to the gym it’s been 3 yrs no working out and I miss is sooooooo much #bii #breastimplantillness #thehealisreal

  • The difference between you and Arnold is that you do not have balls you girly man. Crying over a shake with many health advantages and eating bullshit waffles like a kid. Come on…

  • If you wish to shed weight, it is best to look up Custokebon Secrets on the google search engine. They will help you get the body you deserve.

  • That mans hair is perfect!!! And his outlook is correct… The inhaling of calories thinking it will create muscle is just foolish… A good video

  • Hey Brian.. i don’t like vegans.. but i detest bad posture even more.. i noticed you said your right hip is behind you.. i had the same issue.. take care of that NOW! It took me out for 2 years! The solution is Pri! It finally releases that hip back to the front.. i feel like a dick for not knowing how to release it.. it’s pretty simple.. and it isn’t a muscle imbalance.. it has to do with you brains propriocioiation or however you spell that

  • When a typical bodybuilder takes calcium, fish oil and other vitamins, creatine, pre workout, fat burners, protein powders, steroids: �� “wow, they’re an inspiration”
    When a vegan bodybuilder takes those things: �� “that doesn’t count, you can’t say you built muscle vegan, you’re lying”

  • Today was my 1st day of trying this, an at the end of the day I only had 78 grams of protein. Can someone post some high protein recipes?

  • Never trust vegans, or what they show/portray about their health. Many
    prominent vegans believe that it is moral to use deceptive tactics to
    make their diet look better, their reason is that if it gets more people
    to stop eating animals, and they are saving animals, then anything
    goes. They value animal lives over human lives. They are inherently

  • Great video. But you mention percentages, but percentages of what? How do you calculate how many calories to have?
    For example a lot of people say maintenance level calories around 14-15x body weight in lbs, to lose fat then around 10-11x bw (or some day goal body weight) in lbs.
    What are your views on this?

  • Awesome video, dudes. I recently started transitioning and have practically cut beef and pork from my diet.
    I’m still eating eggs and cheese and as you mentioned, I do see cutting that as a challenge. That may be a slower transition.

  • I haven’t converted to veganism yet but removing meat and processed foods from my diet has really been good for my health. I guess you can say I’m a vegetarian. I lost my belly and about 30lbs. Lowered cholesterol to normal levels, normal blood pressure, etc.

    It’s just a little expensive to eat healthy but it’s worth it. Whole Food, Amazon Trader Joe’s and Juhub are great options to find good deals but I prefer though. I discovered a lot of unknown but good brands there. Seriously, eat healthy while young. Don’t dealt with the drama that come when you’re older.

  • If you need a good reason to go vegan I suggest you watch “earthlings” documentary. I changed entirely how i eat for the last 5 months. Trial and error but you get used to it just like riding a bike. Thanks guys for sharing your info! Good on ya!

  • Brian you should use some science for your high protein meal. What you want are foods with highest protein to net carb ratio.

  • I think thick padding on a bench is better than thin, while maybe you have a little less control and you might wobble a little bit, its much easier and far more comfortable to get super low with the press and activate the entire chest, especially the top outer corners


  • Is soymilk a complete protein. I drink 2 cups of soy milk with my lunch and dinner almost every day. It says it has 7 grams per serving. Do you guys drink it for protein?

  • I told my pops that i was gonna go vegetarian for a month and he laughed at me and said when he was a kid, vegetarian wasn’t an option. They couldn’t afford meat.

  • Great video, guys, thanks a lot. I was sent your way by Derek and Crystal at Simnett Nutrition. Ive been following Derek for a while now and honestly, the recipes he offers on his channel made transitioning so easy. I decided to stop eating animal products cold turkey and have been eating a purely plant based diet for a month now with absolutely zero craving for the items I gave up! Keep up the awesome work guys

  • Amazing channel, I have started being vegan because of you! Everything is great, but I think you could improve your editin, but overall amazing ��

  • You guy’s are awesome and I can totally relate to the negative comments from friends…but now I want to build my body up a bit. I’m looking more for a runners body. I don’t want to be really big but solid and defined…don’t know where to start.

  • Totally agree. Tried vegan diet for two weeks. Eating 2-3x volume, a lot of vegan carbohydrates. I’m losing wait extremely fast and gaining muscle.

  • Just stumbled across your channel & subscribed. I love when fit men show how you can be vegan & still make gains! Thanks for your work & inspiring & educating others ��

  • Are you going to upload the rest of the month? �� I’ve been going to the gym for almost two years now. I’m newly vegetarian so any help is appreciated.

  • I make raw egg shakes and sometimes leave shell in. The trick is to add a couple extra JUST yolks (surprisingly pleasant taste, that’s basically how they make custard), and be able to. Chug when you get to the bottom to get the shell bits down

    My usual formula (with no shells) is 6-8 raw eggs, plus 1-2 yolks, a little heavy cream, and cold water. Tastes like skim milk (no joke) and is super easy to chug

  • Anyone tested out the Custokebon Secrets (do a search on google)? I have noticed several amazing things about this popular weight loss system.

  • I want to diet and I‘m sick of the chicken every day and I want to keep it low carb tho but seems like the only way fi do it is with chicken haha

  • I’m a long time boulderer, and have been trying to figure out how to make the switch without compromise on climbing performance. Thanks for the great video, guys.

  • 3 weeks into a Vegan diet. Started at 205 with some good muscle mass. About 183 right now, a little muscle and strength gone but feeling a lot better. No stomach bloat, not as hungry in the mornings. More striated. Check out the documentary What The Health on Netflix if you get a chance, really interesting stuff about a plant based diet. Looking forward to seeing you at the Arnold Expo brother!

  • true vegetarianism is not consuming dairy. Milk is basically liquid meat. Wouldn’t say Chris is really experiencing a vegetarian lifestyle and that goes for Hindus as well.

  • Hi there, have you considered Custokebon Secrets yet? Just simply do a google search engine search. On there you will find an awesome tips about how exactly you can lost lots of fat. Why don’t you give it a chance? maybe it’ll work for you too.

  • All you pussies need to shut the fuck up. We are evolving and being wise. You don’t need to kill animals and make animal cruelty industry billions. Use your brain!
    I have been vegan bodybuilding for 4 years now and I love it. I look better and lift more.

  • Vegan diet is unnatural.Humans are carnivores.Try surviving in the jungle on just plants.You would not last long.You are on steroids

  • Feeeling you on the scoliosis thing. You may remember me always commenting from a while back. Good to see your squating, never let scoliosis beat u. Chiro all the way


  • I had to give this diet up. all those moc meats full of sodium gave me a headache, constipated from all that fiber, and tired of taking supplement in order to meet vitamin intake. I see it as more of a cleanse for the body. Anyways good look Chris ��

  • Idk if you’ve tried this before and just don’t like it, but on benching, have you tried narrowing your grip just a tad? Like just outside of a close grip bench grip? I find that helps A LOT with my shoulder whenever it starts acting up
    Some people just aren’t meant for a wide grip

  • This is so so so helpful, I am pescatarian but my trainer is on a regular diet and she is not happy with me wanting to go back to being vegan. It’s so frustrating because she thinks my ass won’t grow as much and she is frustrated too. I want the ass but going back to meat is not an option I just won’t do it. Can a female build butt on a vegan diet.

  • Seems like fate that this came yesterday lol. Very encouraging video for someone like me just starting this transition. You along with a few other videos put all my fears to rest about struggling to get sufficient protein. Feel way less stressed about it now.

  • Many think that this man takes roids, but they don’t know anything about him, how he works hard, what does he eat exactly everyday, how many times he rest….
    Before judging u should look at yourself first and if u wanna know his life, go see him and you will see.
    Haters will always hate what you do because they can’t do what you do ����

  • Can you do a video on all the foods you eat when cutting? almost like a full day of cutting? do have ketchup during the cut as well? heck holidays are here so ill shred for 30 days with ya

  • I went to work on the oil rigs for 6 months and had already been vegetarian at that point for a little over half a year. When i started on the rigs I went full vegan-keto. As you probably know working on the rigs is very physically demanding, but if properly planned out it is very doable. I was working up to 16 hour days 7 days a week, 21 days straight at times. I quit the rigs at the end of the summer after making some decent money, and went home and relapsed from both keto and vegan. I’ve recently switched back to Vegan but this time with carbs. I found this channel, and your other bros, very helpful. Subscribed.

  • It is really amazing how few people ever even try to go vegetarian (or vegan) for a day, let alone a week, or let alone trying it enough to be able to compare for themselves any noticeable benefits they might have. For something so important for our health, as well as for empathy and for the environment, it’s just amazing…

    Plant-based foods are the #RocketFuelOfFood. Three great reasons to #SwitchToVegan / Vegetarian:

    1) Health

    2) Empathy

    3) Environment

    Reasons against:

    1) Habit / tradition?

    2) Apathy?

  • So true! Whenever I take pics of my food for IG I always sprinkle sesame seeds and scallions on top to make it look more “worthy” lol… (PS. my favorite holiday is Fourth of July!)

  • The fact he takes steroids and lies about it and you promote him Rich makes me loose faith in you being genuinely honest.

    And before anyone says he does not take gear realise he competed in untested bodybuilding leagues. If you think any competitor there is natty you are so dumb it’s beyond comprehension.

  • No you are lieing you are a vegan steroids junkie and you can’t build muscle on sugar it’s impossible the only gains you get for being a vegan body builder is becoming fat from the seven hundred grams + of sugar a day yes seven hundred + and 8 times the amount of salt in one vegan meal.

  • Honestly I would be happier if I had the duality problem, I just have the bulking problem with the way my metabolism/body/whatever you want to call it is and I hate it so much. Tried eating more often, more calories, non vegan and currently trying vegan bulking, have been vegan for almost 9 months but have just started bodybuilding diet this way. I really hope it works. It really sucks, it is so hard to put on any amount of weight what so ever.

  • McDonald’s ad at the beginning of this video. Seriously?? Gimme a break! Well, I guess they are trying really hard to survive in this new health-conscious time in history!!! ����

  • Brian, how do I make gains on my nipples? They are definitely a lagging bodypart for me. I do 5 sets 10-12 nipple flies by piching them and pulling apart, as well as daily sets of 8kg nipple clamp plate hang for about 30seconds. But they just don’t seem to grow! I really want my nipples to POP on stage when I’m all oiled up. Thanks in advance, love your channel!

  • Best feeling ever is when you come back to cardio and after that first good hard session your lungs are just super tight and on fire. You know youre getting yourself right

  • Grains and oats and gluten, in general, should be avoided at all costs, they lead to dementia and inflammatory disorders passed from the intestinal tract to systemic and the brain. Read Dr Perlmutter’s book Grain Brain times are a changin’!

  • Does your acne get better or worse when you are dieting? I wonder this because eating in a surplus can be harder on digestion and can create inflammation throughout the body, including the skin.

  • Bro you have sympathetic metabolic system. Your body does not breakdown Protien for energy source. People who have parasympathetic metabolic system there body does break down more Protien and fats for energy. Generally cortisol levels are high in these people so they need fats and protein to thrive just like you perform better of carbs and protein. Trust me on this..

  • Kl vid nice one bro ✌�� Confused as to why 113 people would dislike something where somebody has gone out their way to help others… In what I can only see as a pretty insightful video… Ah well, haters will hate lol keep em’ coming bro!! ������

  • May be you missed something, he said that starting on this video. he is not hundred percent vegan. Just watch with you full presence of mind.

  • Hey brain, I think I noticed the cacao nibs you use are from anthony’s. Have you tried any of their other products? Looking into them wanted to know if you had good things to say about them

  • So you watch 16 mins of video of his testimonials about how great it is to feel vegan
    Have the shits constantly
    And then he drops a steroid bomb on ya
    Good job bro
    Go vegan
    Take steroids
    Eat b12 in the form of chemicals
    Good job bro

  • As a Swedish person watching this… HOLD UP. Let me just stop you RIGHT there. That is not how we eat Swedish meatballs �� If you want to call it “Swedish”, you’ve got two options: 1) Plain noodles, meatballs and ketchup or 2) Mashed potatoes, gravy, meatballs and lingonberry

    Aside from this massive mistake �� (WHAT IS THAT MIX!?) awesome vlog ��

  • Great advice. I think what you’re suggesting sounds reasonable and makes perfect sense. Nice job explaining it all. Also, I want to say, I bought the bundle and I really love your e-book. The quality of the whole thing, the info and pictures are all very nice. Thank you for making it part of that deal. ��

  • Wtf is with the chic mop on top your head, you sure you’re a dude, you look ridiculous, what ever you do, don’t accidentally walk into a biker bar looking like that, someone needs to take away your man card, lol heeeeeeeeeeeeey

  • 61g proteins in 1 shot is useless… is a way better split in 2 micro-meals of 30 each instead.
    the reason is quite simple… providing to your body 60g of proteins in 1 shot does not ensure a full absorption and make the digestion heavier.

  • Have you noticed an increase in strength from bulking? Since turning vegan, I’ve lost a considerable amount of strength from the fat loss. Used to flat bench 400+ and squat/dl 500+, today I’m like 75% of that.

  • Lol����they just look like Two Pumped up pigeons chilling on their Power line looking for some grains and seeds to pick up

    Just kidding..lov Both of you

  • Hey Brian, just to let you know, plant vitamins have a different chemical structure to their animal counterparts. As a result, some humans are not able to absorb them, while others cannot process them as efficiently. So when some people go vegan, they fail to take in micronutrients and instead draw on reserves when they used to eat meat.

  • Hi Brian, have been a long time follower and i hope i can see more videos like this! really loved all the informations you provide like the chest exercise! besides that, i am starting my diet today, thanks for the good videos boss

  • Almond milk is amazing. But so is full fat milk so I drink both (not at the same time on the same day). I also disagree with that being the ultimate oat meal. Have you tried adding almond milk to it instead of water?

  • Trolling or not, he’s onto something with that cherry juice! The “cherry” juice he uses is dark or tart cherry juice, you can get it at a health store like GNC and it comes highly concentrated (and unsweetened). Very, VERY good for your joints and muscle inflammation:)

  • Hey Jon, great video! And you are definitely right, i recently went plant based/vegan and now I’m starting to work out and build muscle, and that 1g or 2g or 3g of protein per lbs of mass was rough to get to. Love the video and appreciate the information.

    I do have a question though, what do you think of vegan protein power to get to your protein target? I’m just someone who, if i could I would drink all my meals.

  • As specialist, I believe Custokebon Secrets is actually good way to lost crazy amounts of weight. Why don’t you give it a shot? maybe it’s going to work for you too.

  • I need to make that exact recipe for the chili and make it in bulk for the week because it looks soooo amazing!!!
    LOVED the tips and tricks ����

  • Very cool way of challenging yourself. I love meat but I like trying meat alternatives just to see if they match up. Also, I noticed you don’t really mention calories when you talk about your macros, do you not pay as much attention to them?

  • I love your videos because your lifestyle is more relatable compared to many fitness Youtubers. Thanks for doing what you’re doing. Teaching me lots!

  • You look like Guile from street fighter eating that salad.

    Christian: looking like Light Yagami “I give it a 6/10” *as he walks off to write your name in the death note*.

  • Thank you so much Jon.. I am vegan for 6 years and got back to lifting and so many stupid sources, even reliable ones say that we need to eat 1:1 proteins to weight in pounds and it is just too much proteins. The calculator showed me I need to eat 196 gr of proteins. Dudeeee where do I get that much amount of protein without exploding

  • Are you even vegan you sell out? Riding the Game Changers wave. Fool at best just call yourself plant based if you’re even that, click bait.

  • koja gomila govana, kako ste vi amerikanci glupavi, kad mislite da ste nekog slagali da ste toliki od biljne hrane hahahahaha a narod vam jos gluplji jer veruje hahahahaah daj lepo reci ubo sam u dupe to i to i neseri leba ti

  • The problem is people like me came here to watch this video to see if it was possible to build a good physique while being vegan WITHOUT steroids.i have no problem with this guy using roids but now I don’t know if his muscle are just because of the steroids or not

  • Guys that’s helpful and all but they’re on juice and have years of training so don’t think just cuz they’re vegan they look like that lol I’m a vegan myself and I recommend it. I sleep better, have more energy and my grocery list is cut in half in price than when I used to buy meats and dairy.

  • Amazing video, helped me a lot since I turned vegan this month and was afraid how to eat to gain muscle on a vegan diet. Thank you guys. Greetings from Germany

  • a protein shake, with like what, 10 grams of protein, u wont even get protein synthesis with that shake. it has literally 0 use.
    you need a full spectrum of aminoacids, most of the times thats met with around 30-50 gr of animal protein, or you can use different kinds of protein to get a full spectrum if ur vegan or something. why make it so hard and complicated, eat meat, eat veggies, dont eat like shit, you can build muscle, lose fat, be healthier.

  • Getting +180g of protein per day on a vegan diet without protein powder is very harsh, especially when cutting because calories are restricted

  • what a wuss, being that afraid of eating an egg in a shake with the taste completely masked by the other ingredients. back in my day we ate multiple raw eggs at the same time, as is like rocky.

  • Dude, the “Chelsea Lifts” look at the end is priceless!! Love her, love you! Thank you, thank you, thank you!!! You have been an integral piece of many of my arguments!! (Always kind of course) Keep ‘em coming!

  • Science states.7-1.5 grams of protein per pound of body weight for muscle hypertrophy. Anything over that is wasted. But what ever Macro you get the “more” of that’s what your body uses as energy.

  • What i dont understand with veganism is how can they reject honey? Do they know any of the benefits you get from honey? They don’t call it “nectar of the gods” for no reason…

  • Nobody �� in this world is telling u to get 2-3 grams of protein per pound of bodyweight…. R they crazy to tell u to get 3 grams. Even if u r in the most crazy cycle in the world.

  • I’m vegan, and I lift, but I gotta keep it real. There is no way any vegans anywhere, 99.9% of them who hadn’t won the genetic lottery anyway, who will ever be this muscular without “performance enhancers” of some kind. It simply doesn’t happen. But don’t get me wrong! Being a tight, strong, muscularly compact, vegan strength trainer is a great way to be! I’m one and it feels AMAZING. 6’2″ and 190 pounds at 8% bodyfat. Just about the most a natty should expect.

  • Yo I am trying this vegan diet but Is it safe to eat 200 grams of sugar. I am very active and most sugar is from fruits and I have like 70g fiber and need alot of food. I am not used to this

  • Thank you Vegans for making the World a better place for all of us. Sorry, I don’t buy it. I tried vegan. Had to go back eating meat because I lost over 10 pounds (4.5K) in 3 weeks, not my goal. Eating steak everyday was still cheaper in USA(St Louis,MO) than my vegan diet. My meat(chicken, beef, pork, and fish), cheese, eggs, and pasta/bread diet is like $30 a day, in Covid 2020, for delicious and varied diet from local store which has about 50,000 different items, many of those are corn based. My organic strict fruit and veggie meals were costing like $45/day everyday. I did not enjoy how I felt. Thanks for sharing this here and allowing comments too. My contribution to save the World is not to have children. XOX

  • Guide to vegan Bodybuilding:

    1. Take steroids
    2. East chemical waste thats labeled “protein powder”
    3. Die because of Heart attack at age 50

  • This guy is clearly taking small amounts of drugs and has done in the past leading up to shows. Anyone who has any experience knows so and the fact he is a IFBB Professional. Its pretty much mandatory. Have no repsect for him or anyone who pushes an agenda and lying about their drug use, vegan or not. Be genuine and authentic or F off.

  • I have been on a vegetarian diet for almost a month. I am allergic to soy protein so that is not an option. I must say that I do not use and will not use the “fake meat” products. Even though they are vegetarian and some even vegan that does not make them “healthy”. They are still just “processed foods”. Its basically vegetarian junk food. There are plenty of healthy protein options. You can make your own “fake meats”.

  • I’m vegan I struggle gaining weight how the hell do you digest all the volume of food you eat lol I don’t get it I’m always so full

  • You can stand on plates to make more discrete adjustments to rack height. Good video. I’m in the same position where I can’t squat/dead and have an impingement in my shoulder, where as I was a 700kg+ total a few years ago. I’m just trying to train to heal myself now.

  • Try dicing up your strawberries the day before and putting them in a container with a lid. Give them a good shake and by the next day you will not need to add syrup at all.

  • I work background/stand-in/picture cars on TV/FILM and when I work 4 to 5 days a week the hours are brutal 12-13 -14 hours so i MUST eat on set, breakfast, crafty and dinner most of the time. Is it possible to do your program while eyeing this cause thats the best i got 90% of the time. I’m doing pretty well at guessing by sight with 194c 65f 146p..for a week now, thats what the IIFYM gave me for someone who doesnt workout but wants sustainable fat loss.

  • came for information, but just see some personality disorder with training montage over ‘let me get the attention of insta-thot’ music

  • First of all,your haircut is great and you look very handsome in it (no homo ��)
    The thing is,i know the vegan protein sources but i don’t think i get 0.6 gr/pound (or 1.4 gr/kg)
    because i am not that hungry (or hungry at all)
    I train consistently,but i rarely consume protein powders.or seitan (as gluten is a major allergen)
    So,legumes that is for me,soy milk,whole wheat pasta,nut butters etc.
    Tofu is too expensive for me for regular consumption,
    i prefer tempeh but not that often.
    But still,without tracking,i think i get around 100 gr max (at 75 kg bodyweight)
    What do you reccomend for when not hungry?
    Thanks John!

  • So what does he eat to not have to eat meat I want to know man?I’m still watching maybe he’ll tell us instead of beating around the bush

  • It’s funny how none of these “vegan” bodybuilders release their diet plan and their macro nutrient intake, meal timing, and workout routine.

    Many of these “vegan” bodybuilders built their frame on meat, gulp down tons of supplements and used steroids.

  • I want to try a raw vegan diet. Is it OK to get the bulk of my calories from walnut milk? I want to blend fruits and vegetables too, but my issue is that I have to consume a lot of calories in a day to maintain my size (90kg).

  • Dude you have a lot of spare time to do this! I’m meal prepping on saturday, this week I made a tofu ”butter chicken” and tofu sofrita, I think it’s called this way. 5lbs of tofu for the week with 2cups of dry basmati with 1 can of black bean in the rice along 1/4 nutritionnal yeast. Also like 700g of spinach. I’m lazy these days so eating a lot of tofu is easy. I also have prepped burritos, fresh fruit to eat with 1 cup of oat with a scoop of vegan protein in the morning. So basically I’m mostly eating the same thing all week!

  • It’s clear Arnold eats vegetarian a majority of the time for health reasons (he had heart surgery a while back) and a few times a week probably indulges in a good steak.

  • Arnold is vegetarian for real. I mean personally I wouldn’t consider eating a unhatched chicken vegetarian, I’d consider it omnivore but he is trying to slowly transition to a Whole Foods plant based vegan diet. Of course he hates milk, it is tit milk meant for baby cows/ calves. If you want to thrive guy I suggest moving towards a Whole Foods plant based diet.. not just vegan but vegan Whole Foods.. give that a try for 22 days, take the challenge if your up for it.:
    It’s worth a shot! Give us a video on it!

  • Ya gotta bump those likes up, guys, I want to see Travis smash Arnold’s old diet! Catching up on some missed ones man, those algorithms are playing me. Dope video!

  • One of the Vegan amateur body builder at my gym used to tell me he is 100% natural but one day one of the staff at the gym discovered he had been selling Anabolic Steroids to young kids at the gym. He is now banned from the gym.

  • Why are the doctors always recommending a product that costs money? I’m not taking it. And my blood tests are fine, been fine, will be fine.

  • The only time Keto is useful is to allow the body to enter the ketogenic state to create new stem cells and regenerate the body. Fasting is the best way, but the most difficult. Keto is a means to regenerate without giving up food, in a way

  • U ate oatmeal, a shake, rice with Sony and a cookie? Can‘t believe u did not eat more. Besides that 50% of the video is advertisement ��

  • Thank you very much for the insight. One question: When you say “gram”, is it the same gram as in the metric system? I’m just confused cause you otherwise use lbs… Google didn’t help much here, so I’m grateful for any clarification.:)

  • I’m trying to lose weight and have wondered how much of each macro I should eat. I’ve lost almost 40 lbs. I eat about 60, 20, 20 like you said. My calories are usually between 1800-2100. Other women dieting always tell me I’m eating too much, even though I’m losing. They are usually eating 1200-1400, which is too restrictive I believe. I’d rather eat like I am and lose slower than restrict myself. Thank you! I’m not a body builder, but I think these percentages are good for those of us wanting to lose too.

  • What is the best product or brand to lost tons of weight? I read many great opinions on the internet about how Custokebon Secrets can help you lost crazy amounts of weight. Has anyone tried this popular weight loss secrets?

  • Stay away from over the counter almond milk unless the ingredients are limited to Water, Almonds and if anything Himalayan Salt to help make it alkaline friendly. You’ll thank me later.

  • I disagree full heartedly about Milk. Superior if the almond mylk is quality and the normal milk is pasteurized. If your gut is healthy the nutrtion in raw milk is FAR superior. Unfortunately most people have diets that wreck their gut biome. I ate yogurt everyday going keto and became lactose intolerant…. reintroduced dairy a month later. No problems anymore. Moral for me.. don’t eat too much dairy… keep a healthy gut