When I'm a few weeks from a contest, I really focus on my diet to get down to the ultra lean 4-5% body fat it takes to win a contest. For my last show, in which I placed first in my class ahead of 6 meat-based athletes, my diet strategies were these:
- I created a calorie deficit by reducing calories eaten and increasing calories burned by increasing duration/frequency of cardio training.
- When creating a caloric deficit, I reduced calories from fat as a first priority (fat is the most calorie dense macronutrient, and is the energy source most easily stored as body fat). I still made sure to get at least 10% calories from fat per day to support recovery from exercise.
- I ate as unprocessed as possible. Processed foods are stripped of nutrients and already partially broken down, so they are less nutritious and much more likely to be stored as body fat than fresh, whole foods.
- To lower calories even further towards the end of my preparation, I reduced carbohydrates, but they still made up the bulk of my calories at about 65%. I tried to keep protein at least as high as it had been pre-contest to maintain my muscle mass.
- I ate low glycemic foods to keep blood insulin levels low and promote the burning of body fat while I exercised. This meant sticking to low sugar fruits like grapefruits only, and choosing things like sweet potatoes over white potatoes.
typical Plant-Based Bodybuilding meal
I kept several meals the same every single day to make tracking easier. A typical day meal plan went like this:
MEAL 1
- Protein shake with Sunwarrior protein, strawberries, and unsweetened soymilk
- 1 Cup oat bran with cinnamon, cooked with water
MEAL 2
- Whole food shake with Sunwarrior protein, strawberries, spinach, beans, and unsweetened soymilk
- 2 slices no sodium sprouted grain bread
- 1 tbsp almond butter
- 1 grapefruit
MEAL 3
- Salad with balsamic vinegar
- Bowl of lentil soup
- 1 baked sweet potato
MEAL 4
- Whole food shake with Sunwarrior protein, strawberries, spinach, beans, and unsweetened soymilk
- 2 slices no sodium sprouted grain bread
- 1 tbsp almond butter
- 1 apple
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MEAL 5
- Salad with balsamic vinegar
- Soft tacos with lentils, tofu, 1/4 avocado, and salsa in whole wheat tortillas
MEAL 6
- Whole food shake with strawberries, spinach, beans, unsweetened soymilk, and 1 tbsp almond butter
What are the best plant-based protein sources for bodybuilding?
When prepping for a bodybuilding contest on a plant-based diet, protein is key to maintaining muscle mass. A favorite for many athletes, including myself, is Sunwarrior protein, which offers a clean and efficient source of protein. Other great options include lentils, tofu, and beans, which are easy to incorporate into meals like tacos, soups, or even shakes. What worked for me was using a protein shake as the foundation of several meals throughout the day, which helped keep my protein intake steady without feeling overloaded.
How do I maintain muscle mass on a plant-based diet?
Maintaining muscle mass while on a plant-based diet might sound tricky, but it’s all about keeping protein intake high and creating a balanced meal plan. During my contest prep, I made sure protein stayed as high as it had been before, even when I began to cut calories and carbohydrates. I included protein in every meal, primarily from plant-based sources like tofu, beans, and Sunwarrior protein. It’s also important to focus on whole, unprocessed foods to avoid unnecessary fat gain while maintaining lean muscle.
What supplements should I take for bodybuilding on a vegan diet?
While food is the foundation, supplements may give you that extra edge, especially in the final stages of contest prep. I recommend sticking to clean, plant-based supplements for your shakes. Additionally, a good pre-workout supplement may help boost energy for those intense cardio sessions. Just make sure you avoid anything with unnecessary fillers or artificial ingredients.
How many calories should I consume for bodybuilding on a plant-based diet?
Caloric needs can vary based on your goals and how close you are to a contest. Personally, as I prepped for a competition, I gradually lowered my calories by focusing on reducing fat intake since it’s the most calorie-dense macronutrient.
My carbs still make up about 65% of my daily intake because they’re essential for energy, especially when training. The key here is to adjust your calorie intake to create a deficit while ensuring you get enough protein to maintain muscle.
What are the best low-glycemic carbohydrates for athletes?
My go-to options included sweet potatoes and low-sugar fruits like grapefruit. These carbs give you sustained energy without spiking your blood sugar, which may derail fat loss.
How can I create a calorie deficit while preserving muscle?
The trick is to cut calories from fat first and keep your protein intake high. When I prepped for my last contest, this was my exact approach. By cutting down on fat, I was able to stay in a caloric deficit without losing muscle mass. I also kept my meals simple and consistent, eating the same foods daily to make tracking easier.
What are effective meal prep strategies for plant-based bodybuilding?
Consistency is key when meal prepping for a contest. I ate the same meals daily, which made tracking easier and helped me stay on target. For example, I started each day with a protein shake, and every meal included a solid balance of carbs, fats, and protein. I kept snacks simple, often reaching for a shake or sprouted grain bread with almond butter.
How do I balance macronutrients on a plant-based diet for contest prep?
During contest prep, I made sure carbohydrates made up the bulk of my intake (around 65%), with protein staying high to protect my muscle mass and fat being cut down first. Balancing macronutrients on a plant-based diet involves getting creative and utilizing foods like lentils, beans, tofu, and whole grains for your carbs and protein while staying mindful of your fat intake.
What are the common mistakes to avoid in a plant-based bodybuilding diet?
One of the most common mistakes is relying too heavily on processed plant-based foods. It’s easy to think all plant-based foods are created equal, but many processed options are stripped of their nutrients and may lead to unwanted fat gain. Another mistake is cutting carbs too drastically; your body needs those carbs for fuel, especially during intense training.
