The Model Health Show The Truth About Building Muscle on a Plant-Based Diet - With Torre Washington
Mar 30, 2026
Torre Washington, IFBB Pro bodybuilder and NASM-certified coach who built a championship physique on a long-term plant-based diet. He discusses his bodybuilding origins, how counting macros and increasing plant protein changed results. Torre also covers training philosophy, drop sets, recovery routines like cold plunges and bodywork, and embracing age to compete and inspire others.
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How Bullying Sparked A Lifelong Bodybuilding Journey
- Torre Washington started strength training as a child after being bullied in Jamaica and used comics and Arnold Schwarzenegger as inspiration to build a protective, superhero physique.
- He begged his mom for a bench and one dumbbell, taught himself from magazines, and curled an iron soldering block from his grandfather's workshop.
Macro Tracking Transformed His Vegan Physique
- Torre initially ate high-carb vegan staples (rice, potatoes, beans, tofu) and lowered portions to get lean, but lacked targeted macronutrient strategy.
- Learning macro tracking around 2017 and aiming for specific protein targets transformed his fullness and muscle size.
Increase Protein Intentionally On A Plant Based Diet
- Do increase protein deliberately when pursuing hypertrophy on a plant-based diet to prevent muscle loss during dieting and to grow size.
- Torre raised intake from ~50–100g to around 190g using powders, seitan, and newer isolates like fava bean protein for convenience and density.
