Shredding While Vegan: Fueling Your Fitness Journey

It is a common misconception that eating meat is essential to building muscle and getting shredded. However, a vegan diet can be a great way to shred excess body fat, boost health and improve the way you feel.

The key to getting shredded is creating a calorie deficit, which means eating fewer calories than you burn off. This can be achieved through a vegan diet, as long as you are still getting enough protein.

There are plenty of plant-based sources of protein, such as tofu, seitan, legumes, and vegan-friendly protein powders. It is recommended to consume around 1g of protein per pound of body weight per day.

In addition to diet, exercise is also important for getting shredded. This includes weight training and cardio.

By combining a vegan diet with the right exercise routine, it is possible to get shredded and build muscle while following a plant-based lifestyle.

Eat a caloric surplus of 400-800 calories a day, focusing on complex carbohydrates and healthy fats

To build muscle mass, you need to eat more calories than you burn. This is known as a caloric surplus or bulking. The amount of surplus calories needed varies from person to person, but a good rule of thumb is to aim for a surplus of 400-800 calories per day. This range is generally considered large enough to support muscle growth while minimising fat gain.

When in a caloric surplus, not all calories are created equal. It is important to focus on consuming complex carbohydrates and healthy fats, rather than simple carbohydrates and unhealthy fats.

Complex carbohydrates are nutrient-dense foods that provide a wide range of nutrients, including phytonutrients, which have antioxidant and anti-inflammatory benefits. Examples of high-quality complex carbohydrates include gluten-free and whole grain pasta, garbanzo beans (chickpeas), and rice (brown, coloured, and wild). By including more of these foods in your diet, you will be able to increase your calorie intake while also providing your body with a variety of essential nutrients.

In addition to complex carbohydrates, increasing your consumption of monounsaturated and polyunsaturated fats, also known as "good fats," is crucial during the bulking phase. These fats are beneficial for your heart, cholesterol levels, and overall health. Examples of high-quality fats to incorporate into your diet include nuts such as walnuts, almonds, pistachios, and peanuts.

It is important to note that a caloric surplus is not the only factor in building muscle mass. Exercise, particularly weight training with heavy compound lifts, is essential to stimulate muscle growth. Additionally, ensuring adequate protein intake is crucial for muscle repair and growth. Aim for a protein intake of 1 gram per pound of body weight per day.

By focusing on a caloric surplus of 400-800 calories per day, primarily from complex carbohydrates and healthy fats, while also engaging in weight training and consuming sufficient protein, you will be well on your way to building muscle mass effectively.

Consume 1g of protein per 1 lb of lean body mass

To build muscle and get ripped on a vegan diet, it is important to focus on consuming sufficient protein. Nutritionists recommend a protein intake of around 30% of your total calorie intake, which can lead to reductions in fat mass. This is especially important if you are looking to build muscle, as protein helps to repair muscle tears that occur during heavy lifting.

The general recommendation is to consume 1 gram of protein per pound of body weight per day. However, this may vary depending on your level of physical activity and the specific composition of your body. For example, if you are looking to build muscle, you should consume 1 gram of protein for every pound of your target body weight.

For instance, if your body weight is 200 pounds and your body fat is approximately 20%, your body mass would be 160 pounds (200 x 20% = 160). In this case, you should aim for a daily protein intake of 160 grams (160 lbs x 1 gram).

It is important to note that this recommendation may vary depending on individual factors such as age, activity level, and training experience. Additionally, it is crucial to combine protein intake with a well-rounded diet that includes complex carbohydrates, healthy fats, and regular physical activity for optimal results.

• Tofu
• Seitan
• Seaweed
• Algae
• Quinoa
• Legumes (beans, peas)
• Vegan-friendly protein powders (hemp, pea)
• Seeds (chia, flaxseed)

Exercise and weight train with heavy compound lifts at a moderate rep range

Weight training and exercise are essential components of building muscle and getting shredded on a vegan diet. While a vegan diet can help you lose fat, it's important to supplement it with physical activity.

When it comes to weight training and exercise, focus on heavy compound lifts performed at a moderate rep range. The big three powerlifting exercises are squats, deadlifts, and bench presses. These exercises should be performed with proper technique and correct repetition. For core lifts, aim for 4-6 repetitions, while for other lifts, you can increase the range to 6-10 repetitions. It's important to keep the intensity high and the duration of your workouts relatively short, ideally under 45 minutes.

In addition to the big three, you can also incorporate other exercises such as machine shoulder presses, barbell bench presses, incline dumbbell presses, and dumbbell flyes for your chest and triceps days. For back and biceps, you can perform exercises like pull-ups, bent-over rows, and barbell bicep curls. Leg days can include exercises such as squats, leg presses, and calf raises. Shoulders and traps can be targeted with exercises like military presses, lateral raises, and barbell shrugs.

By focusing on heavy compound lifts and maintaining a consistent workout routine, you can effectively build muscle and get shredded while following a vegan diet. Remember to always consult with a healthcare professional or a certified trainer before starting any new diet or exercise program.

Do cardio and weight training, with a focus on high-intensity interval training (HIIT)

Cardio and weight training are essential components of a vegan shredding diet. High-intensity interval training (HIIT) is a challenging form of cardio that involves short bursts of intense exercise followed by brief recovery periods. Here are some tips and guidelines for incorporating HIIT into your cardio and weight training routine:

Understanding HIIT

HIIT is a popular training style that combines short, intense work periods with short rest breaks. It can be applied to various forms of cardio, such as running, rowing, or using cardio equipment like a treadmill or stationary bike. The key to HIIT is pushing your body to its limits during the work periods and allowing for adequate recovery during the rest periods. This strategy can help you burn more calories in less time compared to traditional steady-state cardio.

Structuring Your HIIT Workout

The structure of your HIIT workout will depend on your fitness level and goals. A common approach is to use an interval timing strategy, such as a 1:1 or 1:2 work-to-rest ratio. For example, you might work out intensely for 30 seconds and then rest for 30 seconds or 60 seconds, respectively. As your fitness level improves, you can adjust the intervals by reducing the rest or increasing the work period.

Incorporating Weights

While HIIT is typically associated with cardio exercises, you can also incorporate weights to increase the intensity and effectiveness of your workout. Strength training exercises using dumbbells, kettlebells, or resistance bands can be included in your HIIT routine. This combination of cardio and strength training helps build muscle and improve overall fitness.

Warm-up and Cool-down

A proper warm-up is crucial before any HIIT workout. Spend 5-10 minutes doing dynamic stretches and gradually increasing the intensity of your chosen cardio exercise. A good warm-up helps prevent injuries and prepares your body for the intense workout ahead. After your HIIT session, don't forget to cool down and stretch to aid your body's recovery and prevent muscle soreness.

Customizing Your HIIT Workout

The beauty of HIIT is its customizability. You can tailor it to your fitness level, schedule, and preferred training style. Whether you're a beginner or an advanced athlete, you can adjust the intensity, duration, and type of exercises to suit your needs. HIIT can be performed outdoors, in a gym, or even at home with minimal equipment.

Combining HIIT with a Vegan Diet

Combining HIIT with a vegan diet can be a powerful approach to achieving your fitness goals. A well-planned vegan diet provides the necessary nutrients and protein to support muscle growth and recovery. The high-intensity nature of HIIT also complements the benefits of a vegan diet, promoting increased fat burning and improved cardiovascular performance.

Take supplements to aid your diet and training

Taking supplements is a great way to ensure that your body is getting all the nutrients it needs to function optimally. Here are some key supplements that can aid your diet and training:

Vitamin B12

Vitamin B12 is crucial for maintaining healthy nerve cells and producing red blood cells. It is naturally found in animal products, so vegans may need to supplement it to meet their daily requirements. You can find vitamin B12 in fortified foods like nutritional yeast, plant-based milk, and breakfast cereals, or take a daily B12 supplement providing 25-100 mcg of cyanocobalamin.

Vitamin D

Vitamin D is often referred to as the "sunshine vitamin" as it is produced in the body through sun exposure. However, due to limited sun exposure or other factors, you may not be getting enough. Vitamin D plays a vital role in immune function, mood, memory, and muscle recovery. Consider getting your blood levels tested to determine if you need to supplement with vitamin D2 or vegan vitamin D3.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential for brain health and reducing the risk of inflammation, depression, and certain cancers. While you can obtain the essential omega-3 ALA from plant sources like flax seeds, chia seeds, and walnuts, the long-chain omega-3s EPA and DHA are primarily found in animal products. Vegans can ensure adequate intake by supplementing with algae oil, providing 200-300 mg per day of EPA and DHA combined.

Iron

Iron is necessary for making red blood cells and carrying oxygen in the blood. It is also crucial for energy metabolism. Vegans may need higher iron intake due to the presence of phytates in plant foods, which can hinder iron absorption. Include iron-rich plant foods like legumes, beans, dried fruit, nuts, and seeds in your diet, and consider taking an iron supplement if your levels are low.

Calcium

Calcium is essential for bone and teeth health, muscle function, nerve signaling, and heart health. While there are plant sources of calcium, studies suggest that most vegans do not get enough. Aim for a daily intake of 1,000 mg of calcium, and consider taking a supplement if you are unable to meet this requirement through diet or fortified foods alone.

Zinc

Zinc is a crucial mineral for metabolism, immune function, and the repair of body cells. Vegans may have lower zinc absorption due to the presence of phytates in plant foods. Include zinc-rich foods like whole grains, tofu, legumes, nuts, and seeds in your diet, and consider taking a zinc gluconate or zinc citrate supplement if your levels are low.

Iodine

Iodine is essential for healthy thyroid function, which regulates metabolism. Vegans are considered at risk for iodine deficiency, as it is primarily found in seafood and dairy products. Include iodized salt in your diet or consider taking an iodine supplement to ensure you meet the recommended daily intake of 150 mcg.

Vitamin K2

Vitamin K2 is important for managing calcium levels in the body, ensuring it is directed towards bones and teeth rather than soft tissues. It is found in certain fermented foods like natto, but vegans may need to supplement to ensure adequate intake. While there is no official recommendation for K2 intake, some experts suggest 10-25 mcg per day for bone health.

In addition to these key supplements, you may also consider taking a vegan multivitamin to cover any additional bases. Remember to always consult your healthcare provider before starting any new supplement regimen.

Frequently asked questions