Our book is now available below as an immediately downloadable PDF file! The print version is still available at Lulu.com, and at retailers like Amazon and Barnes & Noble, and in e-book format from the same retailers and the Apple bookstore.
Not just for physique competitors, this guide can help anyone meet their goals with a whole foods, plant-based, vegan diet. You will learn how to:
- Calculate the time to reach your goal
- Apply strategies to build muscle and lose fat
- Assess your progress
- Create workout routines
- Design meal plans that hit your targets
In addition to these customizable tools and formulas, this book includes eight sample menus, three weight-lifting routines, eight cardio workouts, recipes, and more! Derek Tresize, C.P.T. and Marcella Torres, M.S. are the husband and wife team of competitive vegan bodybuilders behind Vegan Muscle and Fitness at www.veganmuscleandfitness.com. Owners of Richmond, Virginia’s only plant-based personal training studio, Root Force Personal Training, the pair seeks to promote a fit and active plant-powered lifestyle and shatter the perception that strength and athleticism can’t be achieved with a plant-based diet.
Download now for only $12.95!
I’m vegan and strength train but I’m looking to sculpt my body, not become a bodybuilder. Will this ebook still help me reach my goals? I’m a hourglass figure and I am fit, just looking to define further and also learn more about how to eat to continue to cut and the exercises to do to cut/sculpt. Thanks in advance guys.
Hi Derek and Marcella! Recently finished your book. And now I’m going through your content on No Meat Athlete. Thanks so much for all your awesome info and work over the years; I can’t get enough. Just curious about something I noticed in the meal plans—why eat uncooked brown rice? Would cooked brown rice be ok instead for a near competition meal plan? Thanks again!
We cook our rice! It’s just a lot more convenient to measure it before cooking in our opinion. You can use whichever method works best for you, the important park is keeping track, and making sure you adjust your units based on if you measured it cooked or dry!
When we heard Derek talk about his white bean smoothies we were so astounded and excited to try it! Adding cooked white beans to a smoothie is delicious and a great source of fat free protein—and it’s cheap!
It has worked well for a lot of people – Thanks for sharing!
I’m having the hardest time vegan-izing my meal plan while weight lifting. It’s hard to substitute egg whites as any vegan option i know that will give me the same proteins will add to many carbs and/or sugars for me to swipe. This is discouraging me.
Don’t be discouraged! This is a common complaint, and what it really stems from is that plants are complete packages with proteins, carbs and fats. On an animal based diet it’s easy to add a source of pure protein or pure fat in your diet to manipulate your macros. On a plant based diet there’s a lot more balancing and mixing/matching involved because all the major protein sources also have carbs and/or fats. The good news is that on plant based diets most people find they can eat a lot more carbs and calories while staying lean. Keep tweaking your diet and give yourself time to find what works for you!
Hi! Im starting in this kind of life. In a general way, how many times per week do i have to make an-aerobic excersices and how many cardio sessions? Im 28 years old, 1.93m height and 94kg weight.
I would like to leave the meat at all too.
Thanks, you are a real inspiration to me.
Hi Nacho,
Thanks for the kind words! And congratulations on making the transition; your body, the animals and the environment all thank you! It’s hard to give you an ideal volume of weekly exercise because it depends on many factors, but for an average/intermediate person I would suggest 2-3 resistance training sessions per week and 1-3 cardiovascular sessions per week, while being very active every day. I hope this helps!
Derek
How to gain mass? I am an Indian vegan. I am making progress in weights at the gym but my body looks the same. For eg, when I started I could lift only 5- 8 kilo dumbbells. Now I can do 16. But my arms only FEEL tighter but they don’t look more muscular. I’m guessing it’s my diet. What and how should I eat?
You’re likely not eating enough, or your macros are off. Are you journaling? Have a look at our online training options and let us know how we can help!