what's up growing John Venus here I'm joining with me Mizell gathered today fell vegan bodybuilder and today we're going to talk about how to become a vegan bodybuilder so this is a guide to become a vegan bodybuilder so whether you're on a traditional American diet or if you're a vegetarian who still consume dairy and eggs or a vegan who is looking into getting fit and going into the gym and building muscle this should cover everything so the first thing we're going to talk about is transitioning so a lot of people struggle with this space because it's very you know you're jumping into a whole new diet that you have never done before and I was really nervous about this and it's not as hard as you may think the first thing that you have to do is do your research go online and see what foods are actually vegan and what's not a lot of people make mistakes I made mistakes in the beginning and chose a lot of stuff with eggs and dairy inside without even knowing and then look for the stuff that you would actually enjoy as a mediator that is actually vegan because nowadays are so many products that have been veganized there's a mock chicken mock beef fish even there's loads of animal product imitations on the vegan market nowadays to make the transition a lot easier and same with cheese there are some amazing cheeses out there like spaetzle restaurants have you know crispy chicken burgers they have buffalo wings they have anything these days so yeah now even days there's even full-blown restaurants that are strictly dedicated to making unhealthy traditional American vegan foods like the cheeseburger either Roberta's the quesadilla is everything you name it but I think probably one of the most important things for somebody that's going from a traditional diet to a full-blown vegan diet is to do it in maybe steps to make it easier for yourself because I know how difficult it can be to go from eating loads of meat every day to eating nothing but plant-based foods because that seems like a very limiting option when you're creating for yourself so I think the best way would be to choose the most unhealthy part of your diet that you're already consuming on a daily basis so your red meats typically have the most links to certain types of diseases such as heart disease maybe cut out that first you know and then see how what food you have available they often you can kind of go to or the next thing would be to cut out maybe the white meat you know your chicken your turkey I mean those types of meats eventually cut those out maybe if you're left with only fish and dairy start you know slowly just maybe week by week cutting another product out of your diet so you become aware of what's available to you at different restaurants you know the grocery store and learning how to veganize those foods by incorporating either the mock meats or just eliminating the meats all together the options are available you just have to learn what works best for you and what's best suited to make you succeed and to stick with being vegan as opposed to trying it out for a week getting frustrated getting flustered and giving up which I've seen happens oh yeah so many times done yeah exactly no one's telling you that you have to do it 100% right away you know do it the way it works but for you John transition from the traditional diet and then I was actually raised a vegetarian since birth so I never had to deal with the temptation or the elimination of the meat products in my diet but it was still a bit of a transition to go from dairy products to no dairy products whatsoever which that is the most critical thing to drop for a lot of people exactly I was probably the most difficult thing for me to give up but nowadays like John mentioned there there's tons of different brands out there that have vegan friendly cheeses that are made out of cashew nut or whatever else they I mean they're so creative nowadays and they taste absolutely delicious if not better than than the real thing that's yourself up in a way that you're going to stick to this or you're going to be okay or happy with sticking to it because it's let's face it if you're not happy doing this you're going to question it on a daily basis if somebody invites you to lunch and you're like yeah you know what I can't go just because I'm here I'm vegan or I'm trying to the vegan thing you know you're going to give up and you're oh your peers are going to kind of make their comments and eventually is going to get to you now I've seen it happen plenty of times before but if whatever your reason is for going vegan or wanting to try this transition keep in mind all the added benefits that you're going to be doing for yourself the environment the world universe everything altogether it adds up now there are some people who are already vegan that have never been to the gym or haven't really eaten in a way that promotes muscle growth if for example you are a fruitarian or you eat a lot of fruits and smoothies and maybe just one warm meal a day the thing is that you have to look for is source of protein you know which foods in the plant world have the highest amount of proteins which foods are going to benefit you the most in terms of muscle recovery which complex carbohydrates so here we're specifically talking about bodybuilding and when you're doing bodybuilding you're typically in well three different phases one is bulking one is cutting and one is maintaining which to be honest not many people are at you know no not maintaining so you know typically when you're bodybuilding the foods you eat and the macros and calories are slightly different from the regular person so the proteins that we get goes a little bit higher the fat typically goes a little bit lower so we're going to share some foods that we eat for bulking first that means putting on sighs a lot of lentils beans tofu rice oatmeal smoothies I do eat fruits but not too much out of bananas and I put them in this movies loads of berries typically when you're doing a vegan diet and bulking oftentimes as long as you don't go overboard on your fats you'll be able to stay pretty lean on your bulking phase and that's one of the benefits I think so yeah when it comes to foods I typically are a lot looser with the amount of carbohydrates specifically that I get now is there's two main different forms of carbohydrate you can call them complex or simple and that mainly refers to where they fall on the glycemic index so one the complex carbohydrates tend to absorb a little bit more slowly over a period of time where the higher glycemic carbs like the fruits tend to be absorbed by your body and used more quickly those types of foods are more beneficial to take two different times one in the morning when you're waking up I tend to have like a bowl of oatmeal maybe a cup of oatmeal with some added fruit maybe some flaxseed maybe even put like a half scoop of protein in there to give it a little bit of flavor just like my number-one favorite meal right now for bulking exactly the same for me okay yeah I'm not the only good when it comes to like a post bulking meal I'll make sure I get in my added carbs so I'll even throw in a dry scoop of oatmeal into my shake depending on how quick want to put on slides depends on how much carbs they'll put in there I'll definitely add fruit because with the higher glycemic index there's a certain window after you workout that your body will absorb the energy and turn it into glycogen to refill your muscles a little bit quicker so you tighten you try to take advantage of those windows fruit is a great source for that in my tent I talk to a lot of other bodybuilders and they tend to avoid fruit because they think it's filled with sugar and it's going to be detrimental to their diet so we're going to give you three meals that we typically eat during our bulking phase so in the mornings I tip we go for a big bowl of oatmeal throw in a scoop or half a scoop of protein in there and some mixed berries and a little bit of banana because that makes everything taste better so for me one of my favorite bulking meals is just a mexican bowl so with that I'll include maybe a cup or two cups of brown rice maybe half a cup of black beans I'll add some salsa to it I'll add maybe grilled vegetables I really am a fan of green peppers and red peppers so I'll grill them that are sauteed them and then add them to my bowl and then most importantly in my favorite fruit of all time the avocado so I'll tend to always put avocado in there it's loaded with healthy fats it's a great filling meal that I feel very satisfied afterward and it tastes absolutely delicious I suggest you try it so one of my favorite meals while bulking as well is like avocado toast with tofu as well which is a like a combination that I've used quite a bit so I don't really consume too much bread while cutting but while bulking out I'll increase it red and say quite a bit so I just toast a couple pieces of toast and I'll take them out get one other title so I use up the whole avocado right on the bread fry the tofu in just water or a little bit of olive oil if you're bulking it's it's fine you can season your tofu however you want I really enjoy seasoning it with the spring some Sahin e'en frying it on both sides some salt and pepper a little bit of Tabasco as well and then I put that on top of the avocado toast and add some more salt and pepper alright so like John said you typically are in more or less two phases when you're body building you're either bulking or you're cutting you're never happy you're either doing one or the other when it comes to cutting there's a lot more things to consider because you're actually restricting the amount of calories that you're taking in and you're probably increasing the amount of activities that you're doing you can do this a couple of different ways you can do a little bit more cardio you can increase the intensity inside of inside of the gym you have to be more aware of the amount of energy that you're expending because you don't want to lose weight too quickly and start burning muscles and you just want to maintain as much muscle mass as possible and reduce the amount of body fat that you have so macros what should they be on a vegan bodybuilding diet whenever you're cutting I think it's very dependent on your current condition that's probably one of the most overlooked aspects of macros when you're when you when you first start laying out your macros and what they should be is because somebody who is drastically holding on to a lot of body fat compared to someone who's holding on to a little bit of body fat will affect the amount of macros for the macro ratio that you're creating for yourself or you're looking up online what I tend to do is typically I want to maintain about a 500 calorie deficit I want to find as much fat as possible and maintain as much month little cost so you want to be careful not to reduce the amount of protein you're taking because with a lack of protein in your diet then you're more likely to start converting muscle into energy which is what you want to avoid at all cost I typically get about one gram maybe for one and a half gram somewhere in that range of protein per pound of bodyweight right now I'm currently at 180 I'll get about 200 grams of protein per day and that's just so I'm creating a surplus of protein in my diets or both of them you know Athens in my diet so my muscles won't break down while I'm in this deficit so the next thing would be your carbohydrates this is a very like controversial topic topic I guess you could say because one person will tend to get try to cut out all carbohydrates all together whenever they're cutting because they've heard that carbohydrates are bad if you eat too many of them you'll get fat and you'll do the complete opposite of what you're trying to do yeah so for me I don't live by that way I like my carbohydrates and I like to use them consciously in regards to my training so there are certain ways you can use your carbohydrates as fuel and use them preferentially at certain times of the day so I tend to load most of my carbohydrates within 3 hours of working out and within about 2 or 3 hours after working out so that's when I load up my carbs because I want to use them at the correct amount of times I want to be fueled for my workouts and I want to make sure that my muscle will be replenished after my workout 250 grams is normally my range whenever I'm cutting and that will fluctuate on a daily basis a if I do legs I'll need a little bit more energy for that leg workout so I'll up my carbs that day terms of fast I think that is the key thing to look out for years so you know president carbs you can play around quite a bit with in my personal experience I think that you should never really increase your fats too much on a cut unless you're decreasing your carbohydrates a lot and in terms of sustaining your cut and preserving muscle mass I would not recommend lowering the carbs too much which just obviously means that you have to lower your fat instead so you know in my opinion I never really go above 20% of your calories of fat you know I tend to go either on a 60 20 20 squares or 60 percent carbs 20% protein 20% fats and at the very final stages I'll maybe do 50% carbohydrates 30% protein and 20% fat this doesn't mean that you can never eat anything you know the has fat in it you can still eat avocados small muscles of peanut butter or whatever just you can't exaggerate like you would on a bulking phase now let's talk about supplementation a lot of people believe that when you go vegan or plant-based you need to something like this you need to come with that if not you go deficient and you'll die that's not really the case now since we're talking about bodybuilding we're going to focus on protein powders right now so do you take any protein powders yes I did and it's quickly more or less for the availability and the ease of transporting so protein powder is an excellent way to add in an additional amount of protein to your diet in reality it's not very realistic to carry around the amount of food that it would require you to eat to get the same amount of protein that you would consume in a protein powder so you're not going to carry around bags of vegetables with you to work because it's unrealistic it's inconvenient so a simple solution to that would be to add just a scoop of protein or a shake or smoothie to your diet and you know you kill two birds with one stone you get a meal and it's a very high protein meal I personally also use protein powders because of its convenience and to be honest every bodybuilder that you know it's a ton of meat also supplemental protein but it's definitely possible to do without it but it just requires a lot more planning and you know a lot of us are very very busy and you know don't have the time to do all that prepping so a protein powder can fix a lot of problems broken powders are meant to be a supplement that means they're not meant to be a dependency so it's good to supplement your diet just to add in a little bit more protein but it's never a good idea to solely rely on protein powders for your protein sources yeah okay so we covered protein which is also one of the biggest concerns of people when transitioning into a vegan diet now let's talk about iron a lot of people think that you can't get iron from a vegan diet but that is very far from the truth if you look at the list of foods that are high in iron or list of vegetables and grains and legumes that's huge you can't even go through them I mean even when you compare you know dried Africa to beef per 100 grams of non heme iron the drive Africa actually contains 3.5 milligrams compared to the beef that is only two point six milligrams now meat contains a certain type of iron calcium iron and your body will actually absorb this iron whether or not you need it so if you consume an excess amount of meat the iron your body is taking in will actually be absorbed and can actually further create health complications such as hemochromatosis or even liver damage or organ damage as opposed to plant-based sources of iron like John mentioned you have apricot you have nuts you have spinach you have no fool ancillary on all the electric forms of iron that are plant-based your body will only absorb it if it needs it so you actually dispel the iron that you don't need so let's talk about vitamin b12 and vitamin D which is awesome okay now it's not a big problem doctors actually recommend meat-eaters as well as vegans to take vitamin b12 it just in case due to the fact of the soil in the modern world is just lacking in b12 previously you could easily get it from you know water streams and vegetables are not going to stuff it's not the case anymore so just in case supplement with this once in a while now if you live in a study area like this vitamin D will not be a problem so yeah move to a place with Sun or you can also you know supplement with vitamin D you know you don't need much of it you don't need as much as people tell you so just take like once have the once in a while you should be fine another supplement that most people most bodybuilders typically take it's amino acids now they do have vegan forms of amino acids or you can strictly rely on getting your amino acids from your Whole Foods now typically a lot of there's a lot of discussion out there on the internet that you cannot get a complete amino acid profile from a plant-based diet which has since been disproven in multiple different studies and you don't necessarily have to worry about pairing up different types of foods to get a complete amino profile because let's face it nobody wants to sit there and take the time to calculate okay this rice has this amount of caminos in it and these beans have this amount of means aminos in it and I'm going to combine the two and then it's exact oh I'll have a complete amino acid profile so take the entire day so what I recommend is to just get a large variety of plant-based foods in your diet which you naturally will if you switch to a vegan diet you don't ever have to worry about not getting enough amino acids in your diet yeah your body is extremely efficient I mean you're breathing without thinking about a year but it does a lot of things it's way more complex than you probably realize and you know pairing amino acids that's just something the body does efficiently and automatically so you don't have to try to always think everything you don't have to worry about this stuff your body will do the work for you you happen to get blood work done and once your doctor tells you that you are lacking just supplement them in a vegan format the encaptured Locker they have vegan amino acid creatine vegan yeah you name it they have it so if you feel like you're not getting it to supplement it and if you're wondering what foods are actually high in protein my go-to protein sources are things like tofu seitan tempeh lentils beans edamame even nuts and seeds and even you know things like spinach with dark leafy greens and mushrooms or high in protein it's just important to realize how much is required per source so obviously you're going to need a larger volume of leafy greens to get the same amount of protein that you would get from beans so as long as you keep that in mind which is actually very beneficial because you can eat a lot more this way and you don't have to go hungry and you become a lot more satisfied and you're still getting all the protein requirements that you need it's very easy to acquire if you have variety of these protein sources like John mentioned the other landfill the tofu the soybean the tempeh let me ask why beans man you want to get you know man boobs yeah stay away from soy gives you bitch tips no I'm just kidding guys this is one of the myths that everyone throws out there I get emails every single day without exception joy is actually a plant and when you compare the hormones in soy to the hormones in you know let's say chicken or dairy the chicken and dairy will always have way more estrogen than the soy products and the estrogen in animals are is going to be automatically really really similar to your own estrogen in your own body so the plant estrogen or the phytoestrogens in soy will not affect your body the way the animal has you shouldn't do so Yuri don't have to worry about that just look at the facts don't base your opinion off of what people tell you what you hear in the gym that oh I heard so is that for you so you automatically kind of get this negative connotation which oh it's one of the best pound-for-pound sources of protein in the vegetable world so of course we're going to eat soy as long as it's not genetically modified soy it's perfectly safe to eat and we consume it in high high volumes and it's a great source of protein that helps back on muscle and maintain muscle so we've covered the most important things about you know vegan bodybuilding and how to start transitioning and becoming a vegan bodybuilder now it's important like we said in the beginning do it at your own pace do how it suits you best the way that you'll be able to sustain it the most you don't have to feel pressure from you know someone tell you that you have to go full vegan right away just take it slowly experiment and have fun is the most important thing you know don't eat the same meals over and over again set yourself up for success that means creating a support system around you you know tell your family and friends that you're trying this new diet for whatever reason we won't talk about reasons but you're trying this new diet and you really want to stick to it you know you need all the support you can get just do your research and know all the benefits of vegan diet plant-based diet learn your facts because you're going to get approached by a lot of different people that are going to kind of attack you and say oh you're doing this all wrong you're you're creating an unhealthy environment for your health you're never going to be able to build muscle you're never going to be able to compete at a professional level you know we thought we both heard these things before and we just stuck to our guns we did what we felt is right and we did our research and that's probably one of the reasons why you're watching this video is there's plenty of available information on the internet there's plenty available sources of information that are probably much better than us as far as a scientific review that known that can lay out exactly what you need to learn when you transition into a vegan diet just know that it's very possible and becoming a bodybuilder on this diet is even more possible you'll feel helped me you'll feel great if I no means is it you know inferior to omnivore diet and now it comes to building muscle no you know means that all your simply changing the sources of vitamins minerals proteins carbs fats that you're getting from animal products to plant-based products see ways thanks you it doesn't have to be a long-term commitment just play around with it well yeah this is it for today guys I hope you enjoyed this video make sure to share through with your friends leave a like and a comment and make sure to subscribe to new my Delgado's channel link will be in the description box below as always I'll see you very soon he gets peace out


  1. If you are in need to personalized help, we offer meal & workout plans at:
    Have an epic day 😀

  2. God Bless:) good video, I have a question how can i make sure I don't loss weight when switching to a plant based diet?

  3. How can a vegan say "You kill two birds with one stone" ?

  4. 15:20 😂😂😂😂

  5. Two Juice heads

  6. Great T-shirt Jon: RISE = RICE

  7. "Vegan cheeses made out of cashew nut" 3:33 Jon licks his lips—just THINKIN' bout that vegan cheeeeese!

  8. Vivolife avail ins USA—-Got my bag FINALLY!!! Thank you for the code. I'm coming back vegan after being vegan for 1+yr and going back to meat/dairy—-I eventually just felt like shit. I need to make sure I get the d, b12 and iron from shots or liquid multivitamin. I also couldn't build muscle w/Vega and high protein food….I'm excited to do the vivolife bc I always think of how buff you guys are. SO I'M EXCITED to stick back with it!

  9. Vegan + roids are the only way to go.

  10. what are the macros for bulking? 60 carbs, 20 protein, 20 fat?

  11. the beans + rice combo has been debunked many times, but meat eaters will still put it out there and throw it at a plant based diet, for me it's lack of education or they just rely on studies funded by the meat and egg industry, so normally comes form a place of total biased.

  12. Went vegan a 2 months ago and I can actually see my abs. I've never seen them ever, even when I was a fighter I never saw my abs. It's insane

  13. That is so cool, these boys have lost the masculinity in their voices. They both sound like women, and are so dainty with their hand gestures and pretty fingernails.

  14. Nimai is awesome.

  15. Makes me wonder from vegan perspectie if it's ethical to use such phrase as to 'kill two birds with one stone'? xD

  16. Reported as spam

  17. And roids don't forget roids and lots of factory made supplements, don't forget them either. Otherwise you'll die.

  18. Love it. Thank you <3

  19. Can you give some advices to avoid binge eating in a vegan diet? I love your videos 💞

  20. I’ve been vegan for over a year now, and I am undergoing a bulking phase officially. But a staple for getting carbs and calories are beans. Because of that, I’m taking in almost 100g of fiber a day. What’s the limit? And how do I replace that?

  21. Interesting to hear such a different protein macro ratio between the two . Nimai said he would go for about 200gr per day and Jon mentioned 60–20-20 which would be around 110grams. What do you think ? Both work ?

  22. Do you have to bulk and cut for body building? Is there value in "gaintaining" and is it possible?I love calisthenics but I also love skiing, running, rollerblading and biking. But I'd prefer the physique of weight lifting 😅 if anyone has any insight to this (already vegan)

  23. @8:40 Jon Checking out biceps lol

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