The Vegan Gym Podcast

In this episode, we’re going to teach you how to get ripped as a vegan!To get ripped, you really just need to have a low body fat percentage, so in this episode, we’re going to teach you how to do that.The 3 Laws of Vegan ShreddingBefore diving into these rules, let’s make something clear: our primary objective when shredding is to lose fat, but an equally important objective is to maintain lean muscle mass. We don’t want to compromise our hard-earned lean muscle mass in any way.Maintain an aggressive, yet not reckless, calorie deficit of about 20%Eat plenty of high-quality proteinFocus on heavy compound weightlifting, NOT cardioSo those are the 3 main things that you need to do to shred body fat and get ripped. While these things help make your progress as quick and efficient as possible, it is still difficult.That's why we're going to tell you our BEST tips for getting RIPPED in this podcast episode. We hope you enjoy it!Get your free copy of our new book, Vegan Fat Shredding Secrets: https://www.veganshredding.comApply to the Vegan Superhero Academy, our 1-on-1 online coaching program: https://www.vegansuperheroacademy.comFollow us on Instagram for daily tips and inspiration: https://www.instagram.com/thevegangym/Check out our vegan fitness apparel: https://vegangymgear.com/Support the show

One of the most common questions vegans ask us is: "How much vegan protein should you eat to build muscle?" Well, a high-protein diet is absolutely vital for building muscle and strength. While it might be possible to build some muscle with a relatively low protein intake around 10% of total calories, a plethora of sports nutrition research proves you are fighting an uphill battle.If you are working to build muscle, you should aim for at least 0.8 grams of high-quality plant protein per pound of body weight per day (assuming you have a relatively low body fat percentage). That’s equal to 1.8 grams of protein per kilogram of body weight per day.You might think this sounds high, but trust us. When you are working your ass off in the gym to gain muscle, you want to be sure you are getting all of the protein you need to be sure you aren’t leaving any gains on the table.Let’s Take A Look At What The Research SaysA study by the Exercise Nutrition Research Laboratory at the University of Western Ontario confirmed that regular exercise increases daily protein requirements by as much as 100% vs. recommendations for sedentary individuals.Given that the recommended daily allowance for protein is 0.36 grams per pound of body weight (0.8 grams per kilogram of bodyweight) for healthy adults, the researchers suggest 0.73 to 0.82 grams per pound of bodyweight per day (1.6 to 1.8 grams per kilogram of body weight).A study by the Exercise Metabolism Research Group at McMaster University found that protein intakes in the range of 0.6 to 0.82 grams per pound of bodyweight per day (1.3 to 1.8 grams per kilogram of body weight per day) consumed in 3-4 equal amounts each day will maximize muscle protein synthesis. The researchers suggested that experienced athletes likely require less protein.A study from the McMaster University Medical Center concluded that athletes working to maximize bulk and strength while resistance training should consume foods with high biological value with a maximum protein requirement of approximately 1.7 grams per kilogram of body weight per day (0.77 grams per pound of bodyweight per day).So as things stand right now in the scientific literature, if you are serious about gaining muscle and strength, and you want to be safe in terms of consuming enough protein to promote that muscle growth, then you should aim for about 0.8 grams of protein per pound of body weight (1.8 grams per kilogram of body weight).Get your free copy of our new book, Vegan Fat Shredding Secrets: https://www.veganshredding.comApply to the Vegan Superhero Academy, our 1-on-1 online coaching program: https://www.vegansuperheroacademy.comFollow us on Instagram for daily tips and inspiration: https://www.instagram.com/thevegangym/Check out our vegan fitness apparel: https://vegangymgear.com/Support the show

The most pervasive vegan stereotype is that you cannot build muscle and strength on a vegan diet. That's why vegan bodybuilding activism is our own favorite form of vegan advocacy.It's also why we care so much about helping vegans to build muscle and get into the best shape of their lives. To date, we've helped hundreds of vegan-curious people make the transition to a compassionate fit lifestyle. And we're just getting started!We firmly believe that the more fit vegans there are, the more people that will get interested in veganism.And it all started 3 years ago when I found VeganBodybuilding.com, which is run by a vegan bodybuilder and vegan activist named Robert Cheeke.This site helped me to realize that my bodybuilding aspirations as a vegan were not crazy like everyone else had been telling me.Well, things have come full circle! This past Saturday (4/28/2018), we had the pleasure of attending the 2018 FitExpo in Philadelphia where we met some of our favorite vegan bodybuilding and fitness influencers, including Robert Cheeke!In this podcast episode, we'll discuss our experience at the 2018 Philadelphia FitExpo and the AMAZING ripple effect that vegan bodybuilders have made for the vegan movement.Go Follow Our Amazing Vegan Bodybuilder Friends:Robert Cheeke: Champion vegan bodybuilder and founder of Vegan Bodybuilding & Fitness. Follow him here: @veganbodybuildingandfitnessFraser Bailey: Former butcher turned vegan bodybuilder, nutritionist, and coach. Follow him here: @evolvingalphaDani Taylor: Champion vegan physique competitor and coach. Follow her here: @veganproteinsGiacomo Marchese: Champion vegan bodybuilder, powerlifter, and coach. Follow him here: @musclesbybrusselsNatalie Matthews: Professional bikini athlete in the Naturally Fit Federation (NFF) and vegan chef. Follow her here: @fitveganchefVanessa Espinoza: Elite powerlifter and 3x Colorado Golden Gloves Boxing Champion. Follow her here: @plantbasedmuscleCarey Kidd: Vegan powerlifter and owner of Tru Supplements. Follow him here: @careykiddGet your free copy of our new book, Vegan Fat Shredding Secrets: https://www.veganshredding.comApply to the Vegan Superhero Academy, our 1-on-1 online coaching program: https://www.vegansuperheroacademy.comFollow us on Instagram for daily tips and inspiration: https://www.instagram.com/thevegangym/Check out our vegan fitness apparel: https://vegangymgear.com/Support the show

Whether you are an aspiring vegan or vegan veteran, chances are pretty good that you've faced struggles on your vegan journey. We all struggle when confronted with adversity and negativity, and unfortunately, the lack of social support can be frustrating. Often people don't understand you and don't make any effort to understand you.At times, being vegan can feel lonely, but I promise that you are not alone! There are tons of ways to meet other awesome vegans (we'll tell you how in this episode!) and you can always reach out to us if you have any questions or need some encouragement.Learning how to cook and eat properly on a vegan diet can also be really overwhelming. For my first year as a vegan, I struggled to build muscle and in hindsight, it was all because I made a few simple, yet profound, dietary mistakes.We want to help you combat these struggles, so in this podcast, Anders and I will discuss the struggles we faced on our vegan journey in detail and provide tips on how to overcome them. We'll also tell you what books to read, movies to watch, and supplements to take to ensure you thrive as a vegan.Get your free copy of our new book, Vegan Fat Shredding Secrets: https://www.veganshredding.comApply to the Vegan Superhero Academy, our 1-on-1 online coaching program: https://www.vegansuperheroacademy.comFollow us on Instagram for daily tips and inspiration: https://www.instagram.com/thevegangym/Check out our vegan fitness apparel: https://vegangymgear.com/Support the show

Whether you are an aspiring vegan or vegan veteran, chances are pretty good that you've faced struggles on your vegan journey. We all struggle when confronted with adversity and negativity, and unfortunately, the lack of social support can be frustrating. Often people don't understand you and don't make any effort to understand you.At times, being vegan can feel lonely, but I promise that you are not alone! There are tons of ways to meet other awesome vegans (we'll tell you how in this episode!) and you can always reach out to us if you have any questions or need some encouragement.Learning how to cook and eat properly on a vegan diet can also be really overwhelming. For my first year as a vegan, I struggled to build muscle and in hindsight, it was all because I made a few simple, yet profound, dietary mistakes.We want to help you combat these struggles, so in this podcast, Anders and I will discuss the struggles we faced on our vegan journey in detail and provide tips on how to overcome them. We'll also tell you what books to read, movies to watch, and supplements to take to ensure you thrive as a vegan.Get your free copy of our new book, Vegan Fat Shredding Secrets: https://www.veganshredding.comApply to the Vegan Superhero Academy, our 1-on-1 online coaching program: https://www.vegansuperheroacademy.comFollow us on Instagram for daily tips and inspiration: https://www.instagram.com/thevegangym/Check out our vegan fitness apparel: https://vegangymgear.com/Support the show

Most people want to both shred fat and gain more muscle. Unfortunately, only newbie weightlifters or people with a lot of fat to lose can do both at the same time. Even if you belong in one of these two categories, you cannot simultaneously build muscle and shred fat efficiently.Doing both at the same time violates the basic principles of body composition:You must maintain a caloric deficit to shred fat (calories in < calories out)You must maintain a caloric surplus to build muscle (calories in > calories out)So what's the solution? You need to pick one. Since you probably can’t build muscle and lose fat at the same time, and even if you can you aren’t doing either one efficiently, you need to juggle your cuts and bulks. In other words, you focus on shredding fat for a few weeks or months and then focus on building muscle for a few months and then shred again. This way, you can stay fairly lean year round!In this podcast, we’re going to tell you exactly how we bulk and shred to continue building muscle and strength!Apply to the Vegan Superhero Academy, our 1-on-1 online coaching program: https://thevegangym.com/coachingFollow us on Instagram for daily tips and inspiration: https://www.instagram.com/thevegangym/Check out our vegan fitness apparel: https://vegangymgear.com/Support the show

In this episode of The Vegan Gym Podcast, Anders and I will discuss the 4 Laws of Healthy Vegan Fat Loss. Most people who try to shred fat are doing it incorrectly and consequently get discouraged at their lack of progress and often give up. Well, we're here to tell you that there's no such thing as the hopeless person who has tried everything to shred fat and cannot. There are only people who don’t know and act in accordance with the laws of healthy fat loss. Some of these laws will contradict things you’ve read or heard, but fortunately, they require no leaps of faith or meditation. They are practical. Follow them, and you get immediate results.Get your free copy of our new book, Vegan Fat Shredding Secrets: https://www.veganshredding.comApply to the Vegan Superhero Academy, our 1-on-1 online coaching program: https://www.vegansuperheroacademy.comFollow us on Instagram for daily tips and inspiration: https://www.instagram.com/thevegangym/Check out our vegan fitness apparel: https://vegangymgear.com/Support the show

People ask me all the time, “how can I build vegan muscle?” Well, I’ve been training for over a decade now and I’ve tried just about every training routine, diet regimen, and supplement that you can imagine. Like most guys, I had no clue what I was doing when I started out. I turned to magazines and the advice of professional bodybuilders for help, which had me spending a couple of hours in the gym every day and wasting hundreds of dollars on worthless supplements each month…only to make mediocre progress. This went on for years, and I jumped from workout program to workout program. In fact, just 3 years ago I finally learned the 3 Laws of Building Vegan Muscle and in this episode Anders and I will share all of them with you. If you stick with these 3 Laws, you could chop YEARS of wasted time and effort off your vegan fitness journey.Get your free copy of our new book, Vegan Fat Shredding Secrets: https://www.veganshredding.comApply to the Vegan Superhero Academy, our 1-on-1 online coaching program: https://www.vegansuperheroacademy.comFollow us on Instagram for daily tips and inspiration: https://www.instagram.com/thevegangym/Check out our vegan fitness apparel: https://vegangymgear.com/Support the show

In this episode, Anders and I share our top 5 tips for long-term fitness success. We know how difficult it is to stick with a training program and diet. Even though we each have a decade of training under our belts, we rarely jump out of bed in the morning ready to tackle a tough workout. It's never easy to stay committed to your fitness goals, but if you use these 5 tips, you can make things much easier on yourself and significantly increase your chance of success!Get your free copy of our new book, Vegan Fat Shredding Secrets: https://www.veganshredding.comApply to the Vegan Superhero Academy, our 1-on-1 online coaching program: https://www.vegansuperheroacademy.comFollow us on Instagram for daily tips and inspiration: https://www.instagram.com/thevegangym/Check out our vegan fitness apparel: https://vegangymgear.com/Support the show

Just a few short years ago, we ate more meat, dairy, and eggs than anyone we knew because we wanted to build as much muscle as possible. After serious health struggles, we discovered the incredible benefits of a plant-based diet. In this first episode of The Vegan Gym Podcast, we'll explain why and how we ditched animal products and became vegan bodybuilders.Get your free copy of our new book, Vegan Fat Shredding Secrets: https://www.veganshredding.comApply to the Vegan Superhero Academy, our 1-on-1 online coaching program: https://www.vegansuperheroacademy.comFollow us on Instagram for daily tips and inspiration: https://www.instagram.com/thevegangym/Check out our vegan fitness apparel: https://vegangymgear.com/Support the show