To maximize improvements in body composition here’s the optimal vegan macro split: ‘A calorie is a calorie’ may be true for mere weight gain and weight loss, but how these calories break down into each of the macronutrients will dictate how well your body builds and repairs muscle tissue, as well as how much muscle you retain during weight loss.įor anyone interested in more in-depth information about optimal vegan macros I urge you to check out this article later.įor now the short and sweet version will do. While the calories we consume have a profound effect on the way your body looks – the macronutrient split is perhaps equally as important in our quest to building a great plant-munching body. The three macronutrients proteins, fats and carbohydrate are the big nutrient groups that make up the calories we eat. Say for instance an 80 kg, or 176 pounds, vegan lifter (see also ‘ What Are The Best Supplements to Take For Lifters?’) plugs in his or her stats into the TDEE calculator which estimates the maintenance calories to be 2800 calories.įor bulking, the calories would be set at 2800 * 1.10 = 3080 kcalįor cutting, the calories would be set at 2800 * 0.80 = 2240 kcal. For losing fat while keeping your muscle (cutting) reduce your TDEE by 20%.For building muscle and gaining strength (bulking) increase your TDEE by 10%.Now take your TDEE and increase or reduce this number depending on what your body composition goal is: At this point begin bulking ( muscle building) until you hit a body fat of approximately 27%. From wherever you’re starting, cut down (fat loss) (peptides for fat loss) until you’re at about ~19% body fat. Rinse and repeat.įor women – The S ame rules apply but using different numbers.
At this point begin a bulking phase (muscle building) until you hit a body fat of around ~15% again. To determine what your energy intake should be, use our total daily energy expenditure ( TDEE) calculator below and input your own data.įor men – If your body fat is at ~15% or above you should start by cutting down (fat loss), until you’re at ~10%. Naturally, this will be the first thing to figure out for your meal plan. Not only do we know this to be true from countless case studies of people employing CICO to get in shape, but scientific consensus and the laws of thermodynamics also agree that the most effective way to lose those extra pounds is to eat fewer calories than you burn on a regular basis ( 1). Consistently undereat fewer calories than your body burns per day,( calories burned doing yoga) and over time you will burn body fat to make up for this energy imbalance.Consistently overeat more calories than your body burns per day, and over time you will store this excess energy as body fat.Your body only cares about the amount of energy you consume, and the simple science behind weight gain and loss comes down to one thing: Your body simply doesn’t care what labels mainstream media or vegan diet ‘gurus’ have chosen to put on different foods. Without the protein from traditional bodybuilding staples such as chicken breast and ground beef, it can be quite challenging figuring out where to get adequate plant protein to balance your macronutrient intake as a vegan.
MACRO DIET PLAN MUSCLE GAIN HOW TO
Especially number three on the list seem to trip people up, especially beginners to a vegan diet (see also ‘ How to Go Vegan For Beginners‘). It ranges from either underestimating calorie needs, eating way too little fat (to where it’s detrimental to health), not enough protein sources to optimize muscle growth and repair, not nourishing their body with all the vital micronutrients, and so on.
It might initially look rather simple I mean it shouldn’t be too hard if there are only three steps involved, right? Well, yes and no. Here’s what you need to get right in order to design a highly effective bodybuilding meal plan: We talk about this more in this Vegan Bodybuilding article. How to Create One in 3 Simple StepsĪ meal plan is essential in building muscle, especially when bulking and cutting as a vegan bodybuilder (see also ‘ Nimai Delgado Vegan Bodybuilder‘) (see also ‘ The Ultimate Vegan Bodybuilder Diet’).
We will also provide information learned while preparing meals from one of the chefs from the world famous Sea Shepard. In this post, we’ll take you through the three steps you need to follow if you want to reach the optimal macro nutritional targets for your goals. Luckily for you, we have all the information you need to know about a vegan athlete’s diet. You can do this slowly as you go through each veganism level. Are you serious about getting a bodybuilder’s body on a vegan diet? You’re probably already aware that a vegan bodybuilding diet isn’t an easy feat.
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