Vegan Cutting Diet | Vegan Bodybuilding Meals

Hello everyone!

I want to start off by saying thank you so much for all the interest in my diet & what I ate to cut as a vegan bodybuilder 🙂

In this article, I’ll share with you what I ate for my contest prep, leading up to my two most recent bodybuilding shows. There’s a table with the macronutrient breakdown, showing the calories, protein, carbs, and fat of everything I ate, as well as the cost. If you’d like to see my comments on the topic, you can check out this video 🙂

 

Here is the detailed nutrient and cost breakdown (the last few columns are probably of interest):

As always, thank you so much for reading, and take care!


Some articles mentioned in the video and related readings:

Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., & Whelton, P. K. (2001). Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study. Archives of Internal Medicine, 161(21), 2573-2578.

Clark, S., & Duncan, A. M. (2017). The role of pulses in satiety, food intake and body weight management. Journal of Functional Foods.

Darmadi-Blackberry, I., Wahlqvist, M. L., Kouris-Blazos, A., Steen, B., Lukito, W., Horie, Y., & Horie, K. (2004). Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pacific Journal of Clinical Nutrition, 13(2), 217-220.

Ha, V., Sievenpiper, J. L., De Souza, R. J., Jayalath, V. H., Mirrahimi, A., Agarwal, A., … & Bernstein, A. M. (2014). Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. Canadian Medical Association Journal, cmaj-131727.

Hartman, T. J., Albert, P. S., Zhang, Z., Bagshaw, D., Kris-Etherton, P. M., Ulbrecht, J., … & Lanza, E. (2009). Consumption of a Legume-Enriched, Low-Glycemic Index Diet Is Associated with Biomarkers of Insulin Resistance and Inflammation among Men at Risk for Colorectal Cancer1. The Journal of nutrition, 140(1), 60-67.

Hayat, I., Ahmad, A., Masud, T., Ahmed, A., & Bashir, S. (2014). Nutritional and health perspectives of beans (Phaseolus vulgaris L.): an overview. Critical reviews in food science and nutrition, 54(5), 580-592.

Hutchins, A. M., Winham, D. M., & Thompson, S. V. (2012). Phaseolus beans: impact on glycaemic response and chronic disease risk in human subjects. British Journal of Nutrition, 108(S1), S52-S65.

Kim, S. J., De Souza, R. J., Choo, V. L., Ha, V., Cozma, A. I., Chiavaroli, L., … & Leiter, L. A. (2016). Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials–3. The American journal of clinical nutrition, 103(5), 1213-1223.

Li, H., Li, J., Shen, Y., Wang, J., & Zhou, D. (2017). Legume Consumption and All-Cause and Cardiovascular Disease Mortality. BioMed research international, 2017.

Mitchell, D. C., Lawrence, F. R., Hartman, T. J., & Curran, J. M. (2009). Consumption of dry beans, peas, and lentils could improve diet quality in the US population. Journal of the American dietetic association, 109(5), 909-913.

Winham, D. M., Hutchins, A. M., Thompson, S. V., & Dougherty, M. K. (2018). Arizona Registered Dietitians Show Gaps in Knowledge of Bean Health Benefits. Nutrients, 10(1), 52.

You don’t need animal products to set all-time US weightlifting records: Kendrick Farris

Welcome, or welcome back to my new Vegan Quote of the Week series! This week, we’ll take a look at something that was said by Kendrick Farris, American Olympic Weightlifter. Kendrick Farris has been on a vegan diet since 2014, and he has set all-time U.S. records since then, including a snatch and clean and jerk total of 831 lbs (377 kg). Here is this week’s Vegan Quote of the Week!

If you’re interested, you can watch this week’s Vegan Quote of the Week on YouTube 🙂

 

 

American Olympic Weightlifter, Kendrick Farris, has said,

“I don’t agree with the way the animals are mass-slaughtered… I don’t necessarily trust the way the food is being processed.”

I love this thinking instead of blind acceptance, this questioning of what the societal norm is, and the realization that you can align your actions with your beliefs. In addition to his brilliant thinking and bold decisions, these feats are being done by an Olympic level athlete. His past records before he became vegan were in the 85 kg weight class. Since going vegan in 2014, he has gone up a weight class, and he’s now set new records in the 94 kg weight class, adding over 30 lbs to his Olympic lifts.

The old myth that you need meat to grow muscle and get strong is long dead. Not only that, but we saw in last week’s Vegan Quote of the Week that it might not be healthy for us to be eating meat: if you haven’t seen it already, take a look at what Dr. Kim Williams, former president of the American College of Cardiology, has to say on the topic.

As always, thank you so much for stopping by, and take care!

More on Kendrick Farris and his records here:

Records: https://www.teamusa.org/USA-Weightlifting/Resources/American-Records/

“America’s Strongest Weightlifter, Kendrick Farris, Is 100% Vegan”: https://www.mensjournal.com/health-fitness/americas-strongest-weightlifter-kendrick-farris-100-vegan/

https://www.teamusa.org/usa-weightlifting/athletes/kendrick-farris

https://www.mensjournal.com/food-drink/vegan-diet-american-olympic-weightlifter-kendrick-farris/

 

Dr. Kim Williams

Note: You can also watch this week’s Vegan Quote of the Week on YouTube here: https://www.youtube.com/watch?v=9tbHKkWFJP4

This week’s quote comes from Dr. Kim Williams, one of the most high-profile cardiologists in the United States, who has recently served as the president of the American College of Cardiology, and chief of cardiology at Rush University.

Here is our Veggies for Thought for the week:

Dr. Kim Williams has said,

“There are two kinds of cardiologists: vegans and those who haven’t read the data.”

Let’s think about that.

First, a saying made popular by Carl Sagan goes, “Extraordinary claims require extraordinary evidence.” And the evidence for this claim is pretty outstanding. I do encourage you to check out the links at the end of this article with some studies and some interviews with Dr. Williams! The data is really interesting, whether you like data, or if you argue that this is an “appeal to authority” fallacy, or even if you think you can interpret heart data better than the president of the American College of Cardiology, check out the data for yourself!

Here is one way that Dr. Williams uses data with his patients: In an interview on the Rich Roll podcast, which is absolutely incredible, and I recommend it to everybody, Dr. Williams talked about how different patients need different strategies for improving their diet. For some patients, especially if it’s someone who’s educated, it’s as simple as bringing up a study and showing them the results of what happens if you change your diet.

Dr. Kim Williams has had a plant-based diet since 2003, and we’re seeing increasing numbers of cardiologists following this trend.

If you’re seeing more and more heart doctors becoming vegan, there are two ways of looking at it:

1.

The people who know, study, and live for health information are learning more about what’s good for your heart, and they’re are making these changes in their lives,

Or,

2.

(Which is maybe a bit of a cynical view) Cardiologists are wrong/ purposefully adapting a diet that is bad for them so that more people will have heart disease so that cardiologists will have more employment.

On the Rich Roll podcast, Dr. Williams tells a story about staff noticing that he was eating differently at all the meetings and requesting different food, so they asked him why he was eating differently from everyone else. His response?

“Heart attack, stroke, and death.”

Now that’s an answer to give when somebody asks you why you don’t eat meat!

Dr. Kim Williams has of course been accused of pushing some industry agenda, but he says the decision to switch to a plant-based diet in 2003 was just because of his LDL cholesterol. His LDL cholesterol dropped from 170 down to 90 in six weeks. He’s seen similar results in his patients, where a change in diet could prevent and even reverse some diseases.

Thank you so much for checking out this week’s Vegan Quote of the Week, and check back next week! 🙂

How I Dropped 30 lbs in 6 Months for my First Bodybuilding Show

Before starting, I want to say that this advice is relevant to you whether you’re a vegan or not, and whether you want to do a bodybuilding show or you just want to get leaner.

My first “cut” as a vegan ended up being the best cut I’ve ever had: it went so well, in fact, that I decided to compete in a bodybuilding show, competing in classic physique and men’s physique with about 20 other men. I placed 4th, meaning I qualified for my first national bodybuilding show!

In this article, I’ll share with you the best tips I can give for getting lean, and I’ll show you why science backs up this advice. We’ll go through how to drop your weight safely and effectively. It’s not difficult, you don’t have to starve yourself, and I’m loving everything that I eat.

If you’d rather watch this content/ listen to it, check out my YouTube video on the topic!


Opening Thoughts/ Safe Weight Loss

What I’d like to say first is that this advice is for actually losing fat and looking leaner, not just stepping onto a scale and having it read you a lower number.

Let’s take a look at a quote from an article in the Journal of Athletic Training:

“Body composition adjustments should be gradual, with no excessive restrictions or unsafe behaviors or products. On average, weight loss goals should be approximately 1 to 2 lb (0.5 to 0.9 kg) per week but should not exceed 1.5% of body weight loss per week.”

If you’re a healthy individual looking to get a bit leaner for whatever reason, I would be very skeptical when reading about products or magazines that claim to make you lose weight much faster than this. We see it in the science everywhere, there’s one rule to lose weight: stay in a slight calorie deficit.

With that said, let’s get started!


Tip #1: Weigh & Track your Food

About a year ago, in October 2017, I started tracking everything I eat. This is where I saw the biggest, most consistent changes with controlling my weight, both up and down. Why? You can see much more accurately what you’re eating, adjust it to stay in a slight calorie deficit, and be conscious of how much you’re eating.

Let’s look at this article: “Can following the caloric restriction from Dietary Guidelines for Americans help individuals lose weight?” A study of 54 overweight/ obese adults were given a weight-loss goal. They were encouraged to track their calorie intake and calories burned daily, staying at a 500-calorie deficit.

Did it work?

Yes, and I’d like to bring up two points of interest from the data:

  1. The importance of tracking your calories.
  2. The importance of staying in a caloric deficit.

How important is tracking your calories? Let’s take a look at this graphic showing these results:

Does tracking calories help you reach your weight goal? (FIGURE 1)

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Note: This graph shows the number of days that were and weren’t tracked on average, not the number of participants who tracked and didn’t track calories. This means that those who reached the weight goal had tracked calories ~83% of the time, and those who didn’t reach the weight goal tracked their calories only ~35% of the time.

In general, people who succeeded at losing weight tracked their calories more often, and people who didn’t reach their weight goal tracked their calories less often.

So, does that mean you have to track your calories? No! I’m sure you know people who have lost weight without tracking their calories, of course it can be done. It might be easier to lose weight if you track your calories, and you may be more likely to lose weight, but it is definitely not mandatory to track your calories.

In addition to looking at the effect of tracking calories, the authors looked at the effect of staying on a calorie deficit. Can you guess which was more important?

The effect of staying on a caloric deficit when trying to lose weight (FIGURE 2)

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Those who managed to stay on their caloric deficit lost almost FOUR TIMES as much weight as those who didn’t. Is that really surprising? If you want to lose weight, have a caloric deficit, it’s as simple as that, that’s all there is to it. It’s in the literature everywhere.

So, do you have to track your food? No: there was a correlation between tracking calories and losing weight, but maintaining your deficit is a much better indicator of if you’ll actually lose weight.


Tip #2: Eat less processed foods

Eat less processed foods.

There is a plethora of evidence other than weight-loss why you shouldn’t eat foods that are very processed. For example, here are some recent research articles on the topic:

“Ultra-processed fats and sauces and sugary products and drinks were associated with an increased risk of overall cancer, and ultra-processed sugary products were associated with risk of breast cancer.” (Fiolet et al. 2018), a study on over 100,000 people.

Other similar articles this year:

Ultra-processed foods and cancer: (Monge & Lajous, 2018)

Ultra-processed foods might increase cancer risk (Gourd, 2018)

What are some benefits of eating something like vegetables over processed foods?

One benefit that David Goldman pointed out in Health Science was that non-processed foods are more “nutritionally dense and calorically dilute.”

What does this mean?

You can get more nutrients that your body needs and take in less unnecessary calories, making it easier to stay on a calorie deficit.


Summary

There’s no silver bullet that’s going to make you leaner; it’s as simple as staying in a calorie deficit and eating good food. Keep your long-term health in mind and don’t do anything dangerous. Talk to your doctor about everything.


Related readings/ journals

Carels, R. A., Young, K. M., Coit, C., Clayton, A. M., Spencer, A., & Hobbs, M. (2008). Can following the caloric restriction recommendations from the Dietary Guidelines for Americans help individuals lose weight?. Eating behaviors, 9(3), 328-335.

Drewnowski, A. (2005). Concept of a nutritious food: toward a nutrient density score–. The American journal of clinical nutrition, 82(4), 721-732.

Fiolet, T., Srour, B., Sellem, L., Kesse-Guyot, E., Allès, B., Méjean, C., … & Hercberg, S. (2018). Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort. bmj, 360, k322.

Gourd, E. (2018). Ultra-processed foods might increase cancer risk.

Horswill, C. (2009). The 1.5%-Per-Week Rule Part 1: Fat Loss.

Monge, A., & Lajous, M. (2018). Ultra-processed foods and cancer.

Monteiro, C. A., Levy, R. B., Claro, R. M., de Castro, I. R. R., & Cannon, G. (2010). Increasing consumption of ultra-processed foods and likely impact on human health: evidence from Brazil. Public health nutrition, 14(1), 5-13.

Moubarac, J. C., Martins, A. P. B., Claro, R. M., Levy, R. B., Cannon, G., & Monteiro, C. A. (2013). Consumption of ultra-processed foods and likely impact on human health. Evidence from Canada. Public Health Nutrition, 16(12), 2240-2248.

Turocy, P. S., DePalma, B. F., Horswill, C. A., Laquale, K. M., Martin, T. J., Perry, A. C., … & Utter, A. C. (2011). National athletic trainers’ association position statement: safe weight loss and maintenance practices in sport and exercise. Journal of athletic training, 46(3), 322-336.


All the best, take care!

Conrad