Plant-based Gains: Getting Shredded Without Having a Cow

Plant-based Gains: Getting Shredded Without Having a Cow

Many people don’t think it’s possible to make gains while being on a plant-based diet. That is so far from the truth. In this article, we will be breaking down the difference between plant-based and vegan diets while showing how you can get shredded without eating meat as the basis of your diet. Here we go!

Plant-based vs Vegan 

There are many misconceptions about the differences between being on a plant-based diet and being vegan. Veganism means that you eliminate all animal products from your diet. People on plant-based diets don’t always completely eliminate all animal products from their diet. They focus on eating mostly plants, such as fruits, vegetables, nuts, seeds, and whole grains. To the average person, plant-based and vegan diets can seem super restrictive. In the 21st century, many substitutes have been developed to replace most animal products.  

How to Build Muscle on a Plant-based Diet

Many people don’t believe that it is possible to build muscle on a plant-based diet. That misconception comes from people thinking that it is low in protein because plant-based eating avoids meat, eggs, and dairy that are high-protein foods. Plant-based diets have many options for plant-based protein, like oatmeal, tofu, pea protein, lentils, rice, and beans. 

An important thing that people forget when they are trying to build muscle is that it is not all about the diet. Don’t get us wrong it is important to have proper nutrition when doing strenuous workouts, but it is just as important to get proper rest. That is the number one mistake bodybuilders or people just trying to lose weight make. The human body is a machine and it needs time to recharge through sleep. 

When working out on a plant-based diet, it is important to train your upper and lower body to stay balanced. Sometimes it can be hard to keep track of the gains that you are making. Try out BFR Bands Pro-X Edition Adjustable Occlusion Training Bands that have a patent-pending pressure tracking system to allow you to train with symmetry and precision. 


Vegan athlete

Plant-based Eating 

People assume that being on a plant-based diet is very healthy. Even though it is centered around plants, vegan bodybuilders still struggle with cravings for junk food that are easy to fall into on a plant-based diet. Plant-based eating is focused on foods that fill you up that are predominantly whole and minimally processed, To help stay on track on a plant-based diet. Here is a list of five foods that you should focus on when you’re on a plant-based diet and want to get shredded or just eat healthy. 


  • This includes chickpeas, beans, peas, and lentils. They can provide plant-based protein and essential amino acids. 

Leafy green and cruciferous vegetables 

  • Provides calcium, iron, and other nutrients that your body needs. 

Nuts and seeds 

  • Provide your body with healthy fats, like omegas, and fiber.

Whole grains 

  • Gives your body essential amino acids, like iron and zinc.

A variety of fruits and vegetables 

  • Eating a variety of fruits and vegetables helps you not eat the same things every meal. In addition, this will give you a mix of various vitamins, minerals, and phytonutrients. 

The quality of the food that you’re eating matters, especially on a plant-based diet. Recent studies have shown that plant-based eating focused on these five foods have had a significantly lower risk of heart disease. Whereas, people who based their plant-based eating on refined grains and other highly processed foods increased their risk of heart disease. 

Vegan Bodybuilder Diet 

Nutrition plays a key role in muscular development. Traditional bodybuilding diets contain a lot of animal source foods because they have high protein and calorie content. It can be challenging to be a vegan bodybuilder because plant-based protein usually has a lower quality protein compared to animal protein. This can affect muscle gain. 

Even with this problem, it’s still possible. When vegan bodybuilding, you need to carefully plan your diet to make sure that you have a sufficient intake of protein, calories, and micronutrients. Here is a list of ways that you can stay on track with your nutrients to get shredded AF. 

High-Protein Plant Foods 

  • On a vegan bodybuilding diet, you need to make sure you are getting enough protein to aid your muscle-building goals for bodybuilding. Make sure that you are filling up on high-protein foods. Moreover, you can use vegan protein powders to add to your protein intake.

Eating Fat 

  • Fat can help you gain calories needed to promote muscle gain because it provides twice the number of calories as carbs and protein per gram. 

Drink Water 

  • On a vegan diet, your fiber intake can get quite high. With an increase in fiber intake, you can have side effects like bloating, excessive flatulence, and abdominal pain. Drinking enough water can help curb these side effects. A good start is a minimum of 1 ml of water per calorie. 


  • Vegan diets prohibit your intake of several food groups, and it can put you at risk for certain nutrient deficiencies. It’s important for you to know which foods provide you with the key nutrients you might lack. 

When starting any diet it is important to check in with your healthcare professionals to make sure that you are getting all of the nutrients you need. With that being said, you have the basis to start your plant-based diet for bodybuilding. Make sure that you are creating a plan that works the best with your body. Let the journey begin