Here's How This Pro Bodybuilder Got Jacked on A Plant-Based Die
YEP, IT REALLY CAN BE DONE. YOU JUST HAVE TO COMMIT.
A lifetime of eating meat-and-2-veg-style diets has taught most Australians that meat is pretty much the quickest, simplest way to acquire gains while eating food you enjoy. You want protein? Well, you eat something that is made almost entirely of protein. It is not that hard.
And for many people, this is well the case. However, unfortunately, it has led many to fall into the trap of believing that it is next-to-impossible to acquire a decent physique without sticking to a meat-based diet. Sam Grachan, a pro bodybuilder, strength and conditioning coach and a Bulk Nutrients ambassador, disagrees.
The proof lies in his own frame: an almost impossibly chiselled physique that won him a WBFF pro card back in 2016. All it takes, he says, is a little creativity and a little commitment.
Protein. How and where do I get it?
"You’ll be glad to know that meat isn’t the only option when it comes to fuelling your body with protein. Some of my favourite meat-free alternatives have huge amounts of muscle building protein that’ll help you look and feel stronger in the gym...
Try switching 100g of meat for:
Seitan (25g protein per 100g)
Tofu/Tempeh (10-19g protein per 100g)
Lentils (24g protein per cooked cup)
Nutrients Are Key
"On top of protein, you’ll want to ensure you’re getting a good spread of nutrients in your diet. It’s really important to make sure you're planning out your macro and micronutrients as they are key for normal bodily functions and it’s easier to miss out on them while having a plant-based diet.
"Aside from enjoying a balanced diet with a good variety of healthy foods, I have a few tips for hitting nutritional targets while eating plant-based: "Vitamin B12 is a key vitamin and traditionally only available through animal products, but an easy way to counter this is by choosing Vitamin B-12 fortified foods. A great example of this is nutritional yeast (a great cheese substitute), soy products like tofu and breakfast cereals (cornflakes or all-bran are good options).
"Consider eating nuts and seeds high in omega 3 and find a suitable long chain-omega-3 fat supplement from microalgae, steer clear of the omega 3 that come from fish.
"Foods like tofu and tempeh are great for keeping up your calcium intake as they’re calciumfortified and calcium-set, if not a calcium supplement might be best.
"Make sure your diet contains a suitable intake of iodine which I believe is generally best directly from an iodine supplement."
Be sure to keep tracking your macros
"When you strip it back, like any eating plan it still comes down to calories in vs. calories out for weight loss. Be sure to watch the additional carbohydrates some protein sources can have and follow a personalized exercise plan to get your desired results."
Source: GQ Australia https://www.gq.com.au/fitness/health-nutrition/heres-how-this-probodybuilder-got-jacked-on-a-plantbased-diet/newsstory/0cfb6f6896a3521d776436353ff13b57