How To Get Shredded On A Vegan Diet! (Without Losing Muscle)

Adopting a plant based diet is easier than ever these days. Getting shredded on a plant based diet? That’s a whole other story.Don’t get me wrong. It’s not that it’s hard or complicated, most people simply don’t know how.

Sure anyone can get shredded by just simply eating in a caloric deficit. The only problem is that in most cases you would also lose a whole heap of your hard earned muscle, and ain’t nobody got time for that!

In this article I’m going to give you a few simple tips that will allow you to get as shredded as the mailman’s pant leg after a vicious chihuahua attack. All the while losing very little muscle, if any, in the process. Alright, let’s do this!

There are a few golden rules when it comes to getting shredded as a vegan, and they are super simple. They are as follows:

Rules For Getting Shredded On A Vegan Diet

  1. Don’t eat carbs after 8pm. Really, this just means no carbs within 4 hours of bedtime. So, in other words, if you go to bed at 2am, you wouldn’t have carbs after 10pm. This works like a charm. Why? Your body releases insulin when you eat carbs, insulin is a hormone that tells your body to store fat. When you eat carbs during the day, you don’t store them as fat because you burn them off for energy right away. So, what do you eat? A low or no carb protein source such as tempeh or seitan, vegetables, and a fat source such as avocado. A protein shake would also work. Ideally, you’ll be eating small meals every about 3 hours, so your last 2 meals would be virtually carb free. Do this and watch the fat melt away.
  2. Supplement, supplement, supplement! Take protein powder, BCAAs (Branched chain amino acids), EAAs (Essential amino acids), and Glutamine. This will help your body to stay anabolic (in a muscle building state) even while on lower calories. Amino acids are the building blocks of muscles, and if you don’t get an adequate amount every day, you can forget about building or maintaining muscle. For the average person this may not matter, but for anyone training, it makes a massive difference in your recovery and progress. Protein powder is non negotiable, you need it unless you want to eat all day. BCAA’s are the next most important, and EAAs and glutamine are just the icing on top of the cake. Glutamine helps you to recover faster, and EAAs are great in case you’re not getting enough.
  3. Stick to mostly whole foods. There’s a ton of processed junk out there for vegans, and there’s definitely a time and place for it, but when you are getting shredded is definitely not the time. I suggest hitting your target physique and then adding in a cheat meal once a week and seeing how your body responds. Some people can get away with eating more junk than others, it all depends on your particular metabolism.

That’s it! 3 simple steps to getting shredded as a vegan that if you follow, I guarantee will have you well on your way to getting shredded. Remember, it doesn’t happen over night. You need to stick to any diet for a minimum of 12 weeks before you can accurately gauge it’s effectiveness.

Well, I’ve given you all the tools you need to get more shredded than ever, and to make it simple, as it should be. Put these tips to the test and let me know how much you love the results. Until next time, I love you guys.

THE SECRET TO GETTING GREAT RESULTS IN THE GYM!

Intensity is the price of excellence.” Warren Buffet

The formula for creating a great physique is simple. Training+Nutrition+Sleep=Results. That’s not difficult to grasp right? However, there’s another crucial ingredient. One that’s not talked about as much, but without it, you will never create a great physique, or a great anything, for that matter.

Can you guess what that ingredient is? It’s intensity. Intensity is the difference between a decent physique and a great physique. The official definition of intensity is the quality or state of being intense especially : extreme degree of strength, force, energy, or feeling.

Let’s focus for a moment on the feeling part. Intensity is a feeling. It’s not hard to recognize, you can easily tell when someone is intense. However, when the average person works out, there isn’t a great deal of intensity.

Simply watch the average person workout, then watch a champion athlete workout. There is a night and day difference. Is this because the champion was born superior?

No, of course not. It is simply because the average person trains with vague goals and a vague plan of action to get there. The elite athlete on the other hand knows exactly what they’re training for, and it is something of massive importance to them.

Fitness woman workout with barbell on bench in gym

It’s for this reason that 9 times out of 10, they achieve their goals. In other words, they are able to workout with a high level of intensity because they have given themselves a great reason to do so, but a great reason isn’t good enough.

It’s got to be a great reason for you specifically. Something that pulls at you. Something that gets you emotionally involved. I want you to grab a sheet of paper and a pen, and write out your fitness goals.

Don’t settle for vague goals, be specific. How much weight do you want to lose? How many inches here and there? How much muscle do you want to build? What shape do you want to create? Now, look deeply within yourself.

Why is it important for you to achieve those goals? Maybe it’s to have more energy to play with your children. Maybe it’s to live a longer life. Maybe it’s to overcome a certain health issue, or get off a specific medication. Maybe it’s to build a loving relationship with your body. It could be anything. The only criteria is that it must be deeply important to you.

Now hang that on your bathroom mirror. Read it before you go to the gym each day. Remind yourself why you are training. If you take the time to pinpoint your goals and figure out your why I guarantee, no, I promise you that you’ll notice a newfound motivation to train.

Along with that will be a focus and intensity in the gym, and this clarity of vision, that gives birth to new levels of intensity and motivation, is what will take you, day by day, right to your goals. Now get out there and kick some ass!

ADONIS

The Simple Keys To Building Muscle On A Vegan Diet

“There is no fundamental difference between man and animals in their ability to feel pleasure and pain, happiness, and misery.” -Charles Darwin

Of all the stigmas surrounding veganism, one of the most popular beliefs is that you can’t build muscle on a vegan diet. Sure, the film “Game Changers” did a great job dispelling that myth, but when you really get down to it, the questions the average gym rat wants to know the answer to is, Can I build just as much muscle on a plant based diet as a typical bodybuilding diet?

Is it more complicated? Is it gross? Etc. These kinds of questions clearly illuminate the fact that even a basic level of understanding about the vegan diet among the average person is just not where it could be.

That’s why I’ve decided to write this article, to simplify the basic changes you’d have to make when switching over to a plant based diet as an athlete, particularly an athlete concerned with building as much muscle as possible.

However, even if you’re not an athlete, you may still find this article enlightening and perhaps it can help someone you know. With that being said, let’s dive right into it.

Keep Things Simple

Simplicity is genius. The more complicated you make a thing, the harder it is to grasp, and to keep it up becomes nearly impossible. I believe in keeping everything as simple as possible. If it is simple, you can grasp it quickly and keep it up with minimal effort. That is the key to sustainability.

A Few Small Changes And You’ve Got It!

Essentially, the only changes you need to make are your protein sources. Instead of whey protein powder, get a vegan protein powder. Some are higher in salt, so be sure to opt for a low or no sodium option unless you want to risk bloating like a balloon.

Some other good vegan options high in protein are legumes of all kinds, peas, tofu, tempeh, seitan, lean vegan meats, and soy milk. Some vegans will tell you nuts and seeds are a great option, and that’s true, when you’re not looking to be lean and muscular.

Nuts and seeds are very high in fat, and should be consumed in moderation, or you may end up kissing your six pack goodbye! Since many carbohydrate and good fat sources are plant based by default, you typically won’t have to change many of those.

This Tip Will Make Your Life So Much Easier

Get the majority of your protein from a good protein powder! If you get 75% of your daily protein from a plant based powder, you won’t have to stress about your solid meals being super high protein. Just be sure not to overeat, and make adjustments as needed.

In Conclusion

As you can see, it’s really not hard to build muscle as a vegan, it can be as simple or complicated as you make it. So, don’t believe the hype. Give it a try for yourself and you’ll see just how simple it can be.

Eventually, as more and more of us become shining examples, this will become common knowledge. Who knows? It may happen sooner than we think. I love you guys,

ADONIS

How Often Should You Train Abs?

To train abs or not to train abs? That is the question. Whether tis nobler to have abs that a maiden could wash her clothes on, or to have a shapeless, blocky midsection, capable of frightening small children at a glance.

There are several schools of thought when it comes to training the abs. Some people say there’s no need. That to have great abs is simply a matter of proper dieting. Others say that the abs get all the stimulation they need from heavy compound movements such as squats and deadlifts.

The theories are endless. All of them have valid points, so where does that leave you, the reader? Often it leaves you pretty damn confused. Well worry not my good friend, by the end of this article you’ll be confused no more.

Before we dive into training protocols, let’s discuss exactly what we are talking about when we say abs. We are actually talking about are several different muscles that make up the midsection.

They are the rectus abdominis( the muscles that make up the six pack), obliques, serratus, and intercostals which all make up the muscles on the sides of the abdomen and last but certainly not least the tranversus abdominis( the muscle behind the rectus abdominis, which is responsible for core strength and a flat stomach).

When someone is at a relatively low bodyfat level, you can see these muscles. That’s where the belief that diet is ALL that matters comes in. On compound movements all of these muscles are engaged to stabilize the body.

That’s where the belief that compound movements are enough for great abs comes in. Then there’s the silly belief that it’s ALL about genetics. In my 17 years of bodybuilding I’ve come to one conclusion through not only personal experience, but also observation.

It’s this. The people with the best abs all train abs often. Usually a bare minimum of twice a week. Some even train them every day. I personally believe that you shouldn’t condone something unless you’ve tried it yourself.

This way, you can give an honest assessment of how it works from first-hand experience. This is exactly why throughout the years, I’ve tried all of these protocols, to find out for myself, exactly what works and why.

I’ve discovered a few golden nuggets that I’ll share with you now.

1. Abs recover much more quickly than other muscles and can therefore be worked every day.

2. The most effective ab routines are short and intense ones, with very brief rest periods.

3. Weighted ab movements can enlarge the waist over time, giving the torso a blocky look.

4. In order to really etch the fine details into the abs, squeeze at the top of each rep and hold for 1-2 seconds.

Now for the fun part. Let’s put those protocols together to create a basic ab routine. What I’ve found is that while the abs can be trained every day, they respond just as well to every other day training, and it isn’t so monotonous.

That day of rest in between is critical for maintaining your enthusiasm long term. As for the workout duration, you want each ab session to last for about 10 minutes, with very little rest, about 30-60 seconds between sets.

Decrease rest period duration as you are able. Pick two movements targeting different parts of the abs and superset them. Supersetting is performing two movements back to back without rest.

For example, perform hanging leg raises which emphasize the lower abs, and follow them immediately with swiss ball crunches. Due 2 regular crunches, and then one twisting to the left and one twisting to the right. This will emphasize the upper and middle abs, along with the obliques and intercostals. Keep repeating this until failure. Rest 1 minute and repeat the superset 2 more times.

Then pick two more movements and superset them with a minute of rest in between. Do this for 3 sets just like before. Follow this with a plank to failure for the transversus abdominis. Now you’ve trained the entire midsection in 10 minutes.

There is NO need to train the abs any longer. Remember, with the abs, you want to hit it and quit it. Due this every other day, changing up the movements every so often if you desire.

Obviously, if your bodyfat isn’t low enough you won’t be able to see your abs regardless, so remember to eat sensibly. Either way though, your core will be stronger and firmer, which will benefit you in several ways from lessening and preventing back pain, to being stronger in compound movements.

Remember, your core is the center of everything, and as such, it should be kept healthy. That’s it guys, I’m off to train. Don’t forget to hit those abs, I’ll be watching and counting your reps.

All My Love,

ADONIS

How To Identify And Smash Your Physique Goals

“No Wind Blows In Favor Of A Ship Without A Destination.” Montaigne

 

Exercise is a great way to stay young and healthy. It holds a host of benefits for all those willing to stick to it, but one of the most controversial is the fact that it augments one’s physical appearance. That is the MAIN reason many people get into it, quiet as it’s kept.

And that is perfectly okay. There’s nothing wrong with wanting to look your best, and shut shit down every time you step out the door. A healthy ego, not an out of control one, is an asset, not a liability. That brings me to the purpose of this article. This is for any and everyone who wants to achieve a specific physical aesthetic. With that being said, let’s dive into it.

Let me preface with a small disclaimer. This article is written by a male and primarily intended for other men, however, women can certainly benefit from it.

Look at you! You’re hitting the gym several times a week. You’re being more mindful about what you put into your body. You’re even seeing some results. Congratulations!

But before you celebrate your new found gains and confidence, let’s face facts. After that beginning period of 1-2 years of making decent progress, most people will Inevitably plateau.

Why is this? Don’t get me wrong. It’s perfectly fine to coast if you’ve reached your physique goals, although personally I believe coasting leads to losing ALL your hard earned gains sooner or later. Coasting is what happens when you lose motivation.

And why do you lose motivation? It’s simple. Undefined goals! Think about it. Why would you bust your ass in the gym when you don’t even know exactly what you want to look like? Exactly! You wouldn’t.

Luckily, this is a simple fix. People are obsessed with the way things look. When something is beautiful, we can’t stop staring at it. The body is a thing. And we have the ability to change it. Look at it like an artist. Our genetics are our canvas. What we eat is our paint. And the weights are our paintbrush. With these tools we can create a masterpiece, or a mess.

This brings me to my next point. What do you want to look like? Seriously, if you could have any body you wanted, what would you choose to look like? It’s very important. Find someone, an athlete, a celebrity, that you would love to look like, and put a picture of them up on your wall, or the mirror.

Pro tip: Make sure that they are similar in structure to you. If you are tall, they should be tall. If you have a small waist, they should too, etc. Obviously they won’t look like you due to added muscle mass and lower body fat, but just look at the structure. This will ensure that you can build a very similar physique to them.

Look at this picture in the morning and before bed, and try to imagine looking at yourself in the mirror with that physique. You look great, you feel vibrant and fit.

This will create a deep level of motivation that will make it easier to go to the gym and make responsible eating choices, and will aid you in staying focused throughout your workouts.

Next, create a basic plan to attain your goal physique. Don’t get fanatical. Just remember this, junk food is a treat, not fuel. Whole(REAL) food is fuel. Eat to fuel your body and treat yourself every so often. Try to drink mostly water, or other zero calorie beverages, and eat mostly whole foods.

This will of course vary from person to person, and if you’re naturally as thin as a rail, you may be able to eat junk more often and still get the results you’re looking for. Generally speaking though, it is always wise to eat healthy most of the time.

Now, let’s talk about identifying the type of physique you want. Different physiques are created by different types of training and nutrition. Here are a few basic physiques to help you identify your goal.

Physique 1

new article pic 1

This physique is slim and very lean. To achieve this type of look you would have to eat very clean, ideally knowing and tracking your macros, at least in the beginning. You could lift weights as little as 3 days a week, preferably in a circuit training fashion, and attain this look as long as you were doing some cardio as well to burn extra calories. You would want to keep rep ranges around 10 to 15 to increase the length of your sets and therefore burn more calories. Remember to keep rest periods short to keep your heart rate elevated while you train, no more than 60 seconds rest after each circuit.

 

Physique 2

new article pic 2

This physique has quite a bit more muscle, but isn’t quite as lean. For a physique like this, you would want to train a with relatively heavier weights in the 8-10 rep range. You would also want to get in a good amount of volume each week, and therefore hit the gym more like 4-5 times a week. To accomodate the heavier weight lifted, you would want rest periods between sets at 90-120 seconds. You would also want to eat in a slight caloric surplus, in order to build muscle.

 

Physique 3

new article pic 3

This physique is basically a blend of the first 2. A fair amount of muscle, but also shredded. This is my ideal physique type, but it should be noted that this physique is the hardest to achieve of the 3. It takes several years to build the muscle mass, and absolute dietary discipline to stay so shredded year round. If this is your ideal physique type, prepare to be in the gym 5-7 days a week. You need to lift light, moderate, and relatively heavy and do cardio several days each week to achieve this look. Figuring out your macros is a must! If you want to look like this, you can’t afford to lose focus in the gym, or in the kitchen. Of course you can still have cheat meals every so often, depending on how lean you are. Let me make it clear that these physiques are just a few examples, and there are many more to choose from. The most important thing is just to find a physique that inspires you!

There you have it. A clear cut way to identify and SMASH your physique goals! Remember, be honest with yourself, and also remember that it’s ok for your goals to change with time. Maybe you start off with something more attainable for you now, and set higher goals over time. Don’t bite off more than you can chew.

If you do, you’ll most likely just burn yourself out. So, if all you can commit to is 3 days days in the gym, then do it. Set your goals accordingly. Monitor your progress. It’s incredibly motivating to see your progress on paper, or in pictures. If you know where you’re going, you have a much better chance of getting there. If you have read this far and still feel overwhelmed and confused, you aren’t alone. I would LOVE to work with you. I offer one-on-one coaching, as well as custom training and meal plans. Simply go to my products page to check it out, or you can follow this link: https://wordpress.com/page/frommeatheadtomeatless.com/125 As, always, I love you guys.

Facetune_14-12-2018-00-29-35

Adonis

 

 

So You’re Vegan Now, But What Should You Eat?

In the age of information, we have more knowledge available to us than ever before. On one hand, this is can be a great thing, but on the other hand, it can be confusing as hell. There are so many fad diets at the moment, carnivore, paleo, keto, pescatarian, vegetarian, etc. Even when it comes to vegan diets, there are just so many different schools of thought, it can be overwhelming, especially for someone who’s just looking to make the healthiest and most sustainable decision for their health. Is this you? Well, worry not my good friend. That’s exactly why I’ve created this article, to clear up your confusion. For obvious reasons, I will focus on clarifying the confusion around the vegan or plant based diet.

 

First, let’s define what a vegan diet is. In simple terms, it is a diet devoid of any meat or animal products of any kind. Simple enough, right? But you know how we humans do things. We complicate them for no good reason haha.

 

There are several ways of eating a vegan diet, and they vary pretty significantly. Here is a list of the main ones.

 

Types of Vegan Diet:

  1. Typical Vegan- This is definitely the most common. It isn’t very limiting. Essentially, the people following this type of diet eat anything that doesn’t have animal products. This often includes lots of junk foods, alcohol, etc. They are usually vegan for ethical reasons and don’t care much about their health.
  2. Raw Vegan- This diet is much more restricting as one following it only eats vegan food that is raw, or uncooked. Those following this type of diet usually care tremendously about their health, and put great thought into everything that goes into their bodies.
  3.  Fruitarian- This diet is very simple. It consists of eating fruit exclusively. It is the probably the most restrictive of all vegan diets. People who follow this diet are usually very mindful about their health also. I have to add that while I feel fruit is one of the best foods we can eat, I believe eating it exclusively robs one of the nutrients that other food groups provide.
  4. 80-10-10- This diet was created by Dr. Douglas Graham and consists of eating raw vegan with 80 percent of your calories from carbs, 10 percent from protein, and the remaining 10 percent from fat.

 

There are other variations, but those are the most common. All of these diets can work for certain people, but I feel the best way to eat will always be finding a way to eat sensibly, while enjoying some variation of the foods you love.

Deprivation seldom works for long periods of time. We all want to find a sustainable way to eat that we fully enjoy, while having the least impact on the health of our beautiful planet that we possibly can.

For you, the reader looking to give veganism a shot, or in the early stages of your vegan journey I recommend a few simple things to help you enjoy this process more. Subscribe to some vegan food based YouTube channels.

There are so many incredible vegan chefs making delicious vegan versions of everything you can imagine and more! Get a notebook. Write down recipes that look good and try them. Keep your favorites.

Make a list of all the foods you love and then look up vegan recipes of them. These days there are even videos of how to make everything under the sun, so don’t let not being experienced in the kitchen stop you.

Learn to make sauces. The perfect sauce can take 2 minutes to make, and can take a dish from good to fire! Write a couple of simple sauce recipes down to try. Keep the ones you like.

Don’t be afraid to try new things. I like to buy something I’ve never had every time I go to the store. It can be a seasoning, fruit, vegetable, anything! Obviously you’ll run out of things to try eventually, but you’ll find new things that you love.

I hope you’ve enjoyed these tips for new and beginning vegans, and maybe even some experienced ones.  If you have, be sure to give it a like, and comment if you benefitted or have any questions for me. I love interacting with you guys so don’t be bashful. Much love always,

me b&w

Adonis