How To Build Muscle On A Vegan Diet (Part 3 of 3)

Heya, welcome to part 3 of my how to build muscle on a vegan diet series. :)

If you missed parts 1 & 2, you can check them out here... 

Part 1 -

Part 2 -

Once you have read through them, it's time to move onto part 3! 

7. Consistency 

Consistency with training and nutrition is super important, especially when trying to build muscle. 

If you are constantly stopping and starting with your training program and never really gaining momentum, you will struggle to gain muscle. Especially if you have a sedentary job. 

This doesn't mean you have to train heavy every day of the week. 

Depending on what your goals are, you should have a training plan to complement the outcome you are looking for. If you are looking to expedite your results you may need to invest more time and effort into working out. But if you are happy for it to take a bit longer, or you can't commit as regularly because of your commitments (family, work, etc) then don't let that stop you working toward gaining muscle, you just need to come up with a plan that you can consistently stick to that fits that schedule. 

If you can consistently train weights three times per week, then you can still gain muscle with that consistency, you just need to know what to do. 

Doing a body pump class won't give you fast results. 

You need a targeted plan that takes into account your requirements. If you need help with that, I can HELP YOU

8. Yes You Need Protein, But Not As Much As You Think 

Protein is important for building muscle, but it isn't the only thing that helps you build muscle. 

There seems to be this mass worry that you can't get enough protein to build muscle on a vegan diet. 

This is false. 

There is plenty of plant based protein sources that will help you build your guns or your buns! 

I wrote a whole blog about the best sources of plant based protein (without protein powder) you can check that out HERE

The recommendations vary on how much protein is ideal, and obviously everybody will respond differently. A guideline is from 0.8g per kilogram of body mass up to around 1.7g per kilogram of body mass. So for eg. if you weighed 74kg and wanted to start with 1.7g, you would be eating 125.8g of protein per day. 

If you want to learn how to calculate your macros, I have written a whole blog on that topic. You can check it out HERE

9. Have An Epic Free Meal After A Brutal Leg Day 

Ever wanted an excuse to go hard at your favourite buffet?? Well now you have it. 

If you are looking for gains, time an epic free meal (also known as a cheat meal) after a heavy and fatiguing leg session. 

Your muscles will be screaming for glycogen and your body will need the calories for energy and to help jump start the repair process. 

This doesn't mean you should train heavy and hit the buffet every day. You can, but you will put on body fat as well. 

If you are looking to lean bulk, save this for a once a week treat. 

One of my fave things to do when I was bulking up my booty was to do the heaviest, most exhausting leg day - so hard I would almost be crying. Then, on the way home get my fave vegan pizza to devour! 

I kept my diet clean the rest of the week, and so having this one free meal after a hard training session didn't cause me to gain body fat. But I did notice gains in other ways!  

So there you have it, my top tips for gaining muscle on a vegan diet!

I hope you have enjoyed them, and if you have any questions, feel free to ask them in the comments below... or in the Facebook group

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