Vegetarian Bodybuilding

V3 Plant-based Fitness

Chris Willitts, creator of V3 has been in the bodybuilding and vegetarian for over 20 years and 10 years respectively. He was inspired to launch his vegetarian bodybuilding platform having seeing the need the vegetarianism is an effective tool to be applied in the bodybuilding industry. He majored in flexibility, strength, and mind-body interrelation. Having switched to the plant-based diet he included meditation. V3 Vegetarian Bodybuilding System is a combination of Chris advice and science on how to eat in line with one's fitness goals, infusing the whole program with mind-body awareness. The system is designed not only for vegetarians, but semi-vegetarians, part-time vegetarians, vegans, or undecided. The V3 Bodybuilding system is a self-guided system the does not include one-on-one coaching. The V3 has been deliberated upon by top plant-based fitness experts in the industry before coming up with something that has an assurance of getting positive results to the general populace. The V3 Bodybuilding System is not an eBook. It is actually a membership-based online resource (which some parts of the worksheet are available for download as PDFs). This product is easy to understand and it is newbie friendly that do not require any level of technical skills. More here...

V3 Plantbased Fitness Summary


4.7 stars out of 12 votes

Contents: Ebooks, Membership Site
Author: Chris Willitts
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My V3 Plantbased Fitness Review

Highly Recommended

All of the information that the author discovered has been compiled into a downloadable ebook so that purchasers of V3 Plant-based Fitness can begin putting the methods it teaches to use as soon as possible.

This ebook does what it says, and you can read all the claims at his official website. I highly recommend getting this book.

Vegetarians vs meat eaters The debate continues

If there is one topic that gets people in the sports nutrition arena hot under the collar, is the age old vegetarian versus meat eater debate. In particular, the debate is focused on whether or not vegetarian diets are equivalent and adequate to diets that include meat when it comes to adding muscle mass. Outlining the entire debate of both sides of the fence is beyond the scope of this little side bar. I am going to stick to the debate regarding veggie diet vs. meat containing changes in muscle mass rather than the larger picture of whether or not vegetarian diets are inherently healthier than diets that contain meat and vise versa. In a nut shell, vegetarians maintain that meat is not essential for building muscle and a diet of mixing complimentary foods such as beans and rice is adequate. Lacto-ovo vegetarians (vegetarians that include milk products and eggs) further maintain that the inclusion of milk and eggs, being highly bio available complete proteins, is more than adequate...

Can you gain on a vegetarian diet

20.89 A vegetarian diet means different things to different people. For some it means a diet that only excludes meat and fowl for others it excludes fish, too and for some it means the exclusion of all animal products. e latter is what I will refer to as a vegan diet, and is the purist's interpretation of the vegetarian approach. ese different interpretations are important because each defines what protein sources are consumed. For example, a vegan diet is greatly different from a lacto-ovo vegetarian diet (one that excludes flesh but includes dairy products and eggs). 20.93 I have known of no one who, on a vegan diet, was able to gain (not re-gain) a large amount of muscle and might. But I know of a number of vegans who woefully failed to build any significant size and strength. I would never advise anyone to combine veganism and intensive weight training. ey are diametrically opposed, at least for the huge majority of people. But a lacto-ovo vegetarian should be able to build size...

Vegetarian and Vegan Weight Gaining

It is often said that you cannot be a successful bodybuilder and vegetarian. Well, I know lots of folk who build great physiques on a vegetarian diet, it just takes a little more consideration, especially in regard to protein quality. Now, here I am talking about proper vegetarians, i.e. lacto-ovo vegetarians, not those folk who eat tuna and still claim to eat a vegetarian diet .I know lots of folk who build great physiques on a vegetarian diet 99 Generally, vegetable proteins are of poorer quality than animal proteins. Milk and egg proteins can be eaten, so you may still take advantage of HBV proteins. The key to obtaining good protein quality lies in combining different protein sources, as discussed in Chapter 3. Also, bear in mind that some amino acid capsules and other supplements may contain the animal protein gelatin in their manufacture, which strict vegetarians will wish to omit. Other great protein sources which vegetarians and vegans can enjoy are mixed beans, baked beans,...

Vegetarians Vs Meat Eaters

If there is one topic that gets people in the sports nutrition arena hot under the collar, is the age old vegetarian versus meat eater debate. In particular, the debate is focused on whether or not vegetarian diets are adequate and equivalent to diets that include meat when it comes to adding muscle mass. Outlining the entire debate of both sides of the fence is beyond the scope of this discussion. I am going to stick to the debate regarding how a veggie diet vs. a meat-containing diet influences muscle mass, rather than the larger picture of whether or not vegetarian diets are inherently healthier than diets that contain meat and vice versa. In a nutshell, strict vegetarians (vegans) maintain that meat is not essential for building muscle and a diet that mixes complimentary foods such as beans and rice is adequate. Lacto-ovo vegetarians (vegetarians that include milk products and eggs) further maintain that the inclusion of milk and eggs, as highly bioavailable complete proteins, is...

Youre a strict vegetarian

Vegetarians who pass up fish, meat, and poultry must get their iron either from fortified grain products such as breakfast cereals or commercial breads or naturally from foods such as seeds, nuts, blackstrap molasses, raisins, prune juice, potato skins, green leafy vegetables, tofu, miso, or brewer's yeast. Because iron in plant foods is bound into compounds that are difficult for the human body to absorb, iron supplements are pretty much standard fare. Vegans vegetarians who avoid all foods from animals, including dairy products have a similar problem getting the calcium they need. Calcium is in vegetables, but it, like iron, is bound into hard-to-absorb compounds. So vegans need calcium-rich substitutes. Good food choices are soybean milk fortified with calcium, orange juice with added calcium, and tofu processed with calcium sulfate.

Vegetarian Diets

The popularity of vegetarian diets has increased in recent years. One reason is that vegetarian diets have been linked to lower risks for several diseases, including heart disease, high blood pressure, and diabetes. There are many different types of vegetarian diets. The similarities among them lie in their emphasis on grains, vegetables, fruits, beans, and nuts to obtain all the necessary nutrients. The main concern people have when deciding to try a vegetarian diet is whether the diets will meet their vitamin, mineral, and protein needs. These needs can be met if vegetarians include foods from all the food groups in the pyramid. Meat, fish and poultry can be substituted with legumes, nuts, seeds, and other meat alternatives. Strict vegetarians who omit animal products from their diets may need to take Vitamin B12 and calcium supplements.


Eating vegetarian foods doesn't mean giving up the tastes you love. just enjoy the crueMyfree versions of your favoriteslVegetarian eating is as easy as substituting tangy marinara for meat sauce, opting for black bean burritos instead of beef tacos, enjoying creamy soy or rice milk in place of caWs milk, and exploring all of the wonderful animal-free, earth-friendly, and healthy products In our grocery stores. Today, we no longer need to make a special trip to our local health food store to fill our shopping carts with a wide array of vegetarian choices Nearly all major supermarkets feature delicious, vegetarian food.

Macronutrients Fat Requirements

Another study that had two groups eating approximately the same ratios and amounts of carbohydrates and fats, found a mixed diet that included animal products resulted in higher testosterone levels than a lacto-ovo vegetarian diet. Several other studies appear to confirm the effects of dietary fats on testosterone levels, as well as other dietary variables.

Sugar The Nitty Gritty

The added benefit of fiber-type carbs is their effect on insulin. When complex or simple carbohydrates are combined with fiber-type vegetables, the speed at which the glucose from the complex or simple carbohydrates hits the blood stream is retarded. In effect, adding veggies to a complex or simple carb slows the rate at which glucose reaches the blood. If glucose enters the blood at a slower pace, the pancreas responds by outputting less insulin. A simple comparison 200 calories of rice versus 200 calories of rice mixed with a cup of cauliflower. The rice-only meal will illicit a greater insulin burst than the rice-veggie combo. Fiber-type veggies act as a natural time releasing agent on simple or complex carbs

BBR Member Profile Elissa Lowe

Eating When it comes to eating, whole foods and variety rule I seldom eat the same meals everyday, with the exception of breakfast, which always starts with a hyooge cup of freshly brewed ground coffee, and either a bowl of oatmeal w ground flaxseed and whey, or a veggie scramble of some kind. I always keep bags of frozen berries (especially blueberries) around, for a quick smooth-W ie when I'm focused on my writing, I can easily forget to eat.

Calculating the correct amount

These amounts are easily obtained from two to three 3-ounce servings of lean meat, fish, or poultry (21 grams each). Vegetarians can get their protein from 2 eggs (12-16 grams), 2 slices of prepacked fat-free cheese (10 grams), 4 slices of bread (3 grams each), and one cup of yogurt (10 grams).

Getting the Most from Riboflavin

If you're a strict vegetarian or if you exercise a lot (or both), you might need extra riboflavin. You also might need some extra if you fall into the other risk categories we talked about earlier. Most daily multivitamins contain the full RDA for riboflavin. If you think you need more, consider taking a complete B supplement. You need all the B vitamins for your riboflavin to work well and vice versa.

AC What tips would you give someone who is trying to break into writing for sites like TNation

CS Just type it up and send it in For T-Nation at least, that works pretty well. And of course the old tip about reading the publication helps a lot. You have to be familiar with what a magazine or site publishes. Vegetarian Dishes for Busy Mommies is not T-Nation material. But really, the best thing to do is to just write the article and send it in.

Meat Poultry and Fish

Research continues to show that men who are meat eaters have much more virility, while those who are purely vegetarian have reduced testosterone levels, potency, and sperm count. Part of the reason for this is that many vegetarians simply don't know how to practice food combining and suffer from protein deficiency as well as a deficiency of certain vitamins, such as B12, and vital minerals such as zinc, calcium, and iron.

The Warrior Rule of Nuts Nutty Meals

On the Warrior Diet you can actually consume as many raw nuts as you'd like, and still not gain weight. Just follow this rule Do not consume nuts with grain carbohydrates. Nuts work very well with a small amount of protein and with an abundant amount of veggies. You can basically live on nuts and veggies, eat as much as you want of them, and still not gain weight. Actually I believe you're going to lose some weight. Try this for a couple of days and see for yourseif Just make sure you chew them extremely well to ensure maximum digestibility. For a nut-and-veggie diet, the best nuts are almonds. An almond-veggie diet will give you a nice body odor, almost like a vanilla-almond scent. Sounds too good to be true Well, that's the way life should be.

Bottomline Bodybuilding

Excess weight can cause droopy pecs. A diet low in fat (as in the case of many vegetarians) will cause a drop in natural occurring testosterone. Certain foods, like raw tofu, contain estrogen-like compounds that can knock hormonal levels into a disfavorable ratio. Soy isolate, which is the type used in protein products, doesn't present as much of a problem.

Creatine and the healthy brain

But what about the healthy brain you ask No, you don't need to injure your brain in an auto accident to get benefits A recent study entitled Oral creatine monohydrate supplementation improves brain performance a double-blind, placebo controlled, cross-over trial (Proceedings of the Royal Society Biological Sciences Vol. 270, No. 1529 on 22 October 2003.) found that six weeks of creatine supplementation at 5g per day to 45 five vegetarians using a double blind placebo cross over designed study, greatly improved cognitive function. According the report put out by The Royal Society, Though creatine supplementation would probably have a less dramatic effect on non-vegetarians -due to the fact they get some creatine in their diet from the meat they eat - it stands to reason creatine will still be effective for improving creatine levels in the brain of meat eaters and vegetarians alike. Healthy and injured brains alike appear to benefit from creatine

Your Own Private Personal Number

During the first week on OWL, increase your daily carb intake from the 20 grams a day on Induction to 25 grams a day-going up one level. I recommend you add either another salad, half an avocado, a cup of cauliflower or six to eight stalks of asparagus or another vegetable. Continue to eat this way for the rest of the week. As long as your weight loss continues steadily, you can go up another level-to 30 grams daily-the following week. If you are a veggie lover, you may be happy continuing to add more salad greens and other vegetables. Or you may choose to add a half-cup of cottage cheese, an ounce of sunflower seeds or a dozen macadamia nuts. If you have been feeling fruit deprived, now is the time to add berries, the fruits lowest on the glycemic index. (Thirteen average-size strawberries contain 5 grams of carbs.)

Food for Sex and Muscles

Meat, eggs, and dairy foods can indeed help enhance vigor and potency. On the other hand, the meatless vegetarian diet and in particular, the vegan diet may help protect against cardiovascular disease. Nevertheless, a vegetarian diet may also adversely affect libido and virility and may even compromise both athletic and sexual performance. Meat, eggs, and dairy foods contain something that affects sexual potency. This certain something also plays a critical role in numerous biological functions, including muscle gain and fat loss. This something is the so-called bad fat.

Building your own pyramid

For example, Table 17-3 shows the recommended daily calorie totals and food amounts for a 27-year-old man or woman who exercises a moderate 30-to-60 minutes a day. (Yes, the number of times you walk back and forth across the floor at work or chase your 2-year-old around the living room counts as activity ) Table 17-4 shows the recommended weekly intake of various kinds of veggies. Table 17-4 Varying the Veggies Weekly Amounts for a 27-Year-Old Who Exercises 30-60 Minutes a Day Call me foolish. Call me old-fashioned. Call me a fan of the simplest solution. But when it comes to assembling a healthful diet, the original Food Guide Pyramid with its neat building blocks and list of ex-act-ly how many servings I need each day works best. Yes, interacting with MyPyramid is fun, sort of like a slot machine where you push in the nickels and get back a quarter. Or two. But what with meeting deadlines for my editors and making dinner for my husband and Katy the amiable cat, I'd rather use my fun...

Choosing Foods with MyPyramid and the Nutrition Facts Label

For example, although you know that fruits and veggies are good snacks, that doesn't mean that you're stuck with boring carrot sticks or an apple. The food pyramid says fruits and vegetables, not raw fruits and raw vegetables. Yes, a fresh apple's fine. But so is a baked apple (100 calories), fragrant with cinnamon and decorated with no-fat sour cream (30-45 calories for two tablespoons). Carrot strips are okay. So are vegetarian baked beans yes, baked beans (140 calories plus 26 grams of carbohydrates, 7 grams of protein, 7 grams of dietary fiber, and 2 grams of fat per 2 cup serving), which are considered both veggies and a member of the high-protein meat beans group.

Carnitine for Cardiac Cases

Carnitine is an amino acid you make in your body from the essential aminos lysine and methionine. In foods, carnitine is found in meat, especially beef, pork, and lamb. There's virtually none in plant foods, so vegetarians should be sure they're getting enough foods that contain lysine and methionine, the building blocks for carnitine.

Nutrition and Schizophrenia

It is not clear why there is such variability in the results of studies of EPA treatment of schizophrenia. It may be EPA is effective only for certain subtypes of schizophrenia. Importantly, it seems likely that EPA given without reference to the diet as a whole is not an effective strategy. If high levels of saturated fat and sugar in the diet are important to the outcome of schizophrenia then this would need to be addressed in any nutritional approach to the treatment of schizophrenia. It is perhaps significant that the best results with EPA treatment have come from the studies in India and South Africa, where consumption of saturated fat and more particularly of sugar is less than in the UK and the USA 9 . So for there have been no formal studies of a low saturated fat, low sugar diet in the management of schizophrenia. However, some clinicians have adopted this approach and have anecdotally reported success 52 . A period of fasting often followed by a vegetarian diet was...

AC Where can people read more about your theories and programs

MM My thoughts on nutrition are very simple. If you want to lose weight, you have to reduce calories and if you want to gain weight you have to increase calories. That said you want the increase in calories to come from good sources of protein, fat and carbs. In other words, do not eat a pint of ice cream to pack on some quality size. Get some EFA's in your diet and get most of your carbs from fruits and veggies. For fat loss, cut out all overly processed food such as most starches, junk food etc. Again, get all carbs from veggies and fruits with an emphasis on veggies especially green leafy vegetables. Increase water intake to 96oz of water per day and drink 2-3 cups of green tea per day to ramp up the metabolism. I follow a vegan diet which means that I do not consume any animal products. Regardless, I think like a meat eater in the sense that I make sure to get protein and fat in every mealy. Thus, the macronutrient profile in my diet would like similar to a meat eating athlete....

AC Ok youve got 8 weeks to get Mr Smith ready to be a Hollywood action hero Hes about 30lbs overfat What do you do

First 2 weeks I'd put him on the diet described in my Rapid Fat Loss handbook along with 2-3 days week of depletion style training. So higher reps, short rest periods. Goal being to burn some calories, deplete muscle glycogen (this enhances whole body fat burning) and get him ready for heavier stuff to come. By the end of 2 weeks, he should be down a solid 4-7 pound of fat and 10-20 lbs (the extra weight is water weight). We'll also have broken him of any bad food habits by getting him eating lean protein with veggies and a little healthy fat every day. I will probably have him do very light aerobic training for 20-30' 3X week just to start building his fitness up a little bit. This also helps with food control on that particular diet. Next 4 weeks I'll end the first diet phase with a short (1 day) refeed to give him a break from the dieting grind. He'll have done 1 or 2 controlled free meals each week during the diet. During the next 2 weeks, I'm going to move him to a more moderate...

The First Defense Against Radioactive Environmental Toxins

Occurs, there's less possibility for the radioactive minerals to be absorbed into your body's organs. The best way to ensure mineral saturation is by following a daily detoxification routine, in which you ingest live fruits, as well as freshly prepared fruit and vegetable juices during the day. Besides supplying the body with live minerals, fruits and veggie juices are high in antioxidant nutrients and live enzymes, which defend the body against the free radicals created by radiation exposure. Moreover, alkalizing the system will strengthen your body's resistance to radioactive stressors.

The Anabolic Cycle Timing is Everything

Bodybuilders and athletes should consider meat and eggs to be the most anabolic foods. Arachidonic acid, which is abundant in meat and eggs, helps to induce initial anabolic stimulation. Meat is also rich in mitochondria, which contain all the essential nutrients for muscle tissue. Vegetarians or vegans may live longer with a reduced risk of cardiovascular disease, but they may also compromise their ability to naturally increase muscle mass. It is a known fact among nutrition experts that vegetarianism may adversely compromise sexual desire and potency. However, by incorporating certain food combinations, including certain beans and nuts, vegetarians may reclaim their virility and potency and assume anabolic potential. Nuts, especially almonds, have been considered an aphrodisiac food from the time of antiquity. With their superior nutritional content, almonds should be regarded as one of the most potent anabolic-supporting foods. Certain kinds of vegetarianism, such as lacto...

Carrie Amazing Changes in Her Lipid Profile

Carrie was in for some unpleasant surprises. While no one would have considered a 5-foot 8-inch-tall woman to be obese at 158 pounds, Carrie discovered that she had a body fat percentage of 34.5, which put her into a high-risk classification. She thought she knew a lot about good nutrition, but when we evaluated what she was eating, we saw that she was trying to eat mostly vegetarian meals and not doing a very good job of balancing out the three food groups. Her diet consisted mainly of salads mixed with small amounts of tuna, cheese, breads, too many desserts, and pasta, with an occasional chicken breast or omelet thrown in for good measure. When I explained to her why she should be eating 30 percent acceptable fats, 40 percent low-glycemic carbohydrates, and 30 percent lean protein, it was a revelation. She had been suffering from frequent colds and flu and didn't realize how she was compromising her immune system by eating only small amounts of protein.

Only use Unprocessed Wholegrain Cereals that are prepared Properly

3) The proteins found in grains, especially gluten, are extremely hard to digest. We are after foods that are easy to digest, thus making the body many times more efficient. Eating high grain diets puts a big strain on the digestive system, a problem a lot of Vegetarians have.

Last Word Follow That Bird

You can sum up the essence of food processing by following the trail of one chicken from the farm to your table. (Vegetarians are excused from this section.) A chicken's first brush with processing comes right after slaughtering. It's plucked and shipped off to the food processor or the supermarket, packed in ice to slow the natural bacterial decomposition. In the food factory, your chicken may be boiled and canned whole, or boiled and cut up and canned in small portions like tuna fish, or boiled into chicken soup to be canned or dehydrated into bouillon cubes, or cooked with veggies and canned as chicken a la king, or fried and frozen in whole pieces, or roasted, sliced, and frozen into a chicken dinner, or . . . you get the picture (and if you don't, check out Figure 19-1).

Cooking Vegetables to Optimize Flavors and Flavones

Cooked vegetables possess different tastes, textures, and aromas. Certain veggies like parsley, celery, and cilantro work like herbs and spices to enhance the flavors and nutritional composition of a meal. Now let's be specific. Other than leafy greens and salad foods, for the main course, the veggies should be cooked. Besides the advantages listed above, cooking, as noted, also frees more of the flavones from the veggies. Indole-3 carbinol, found in broccoli, cauliflower, and all cruciferous vegetables, is a very important flavone, which is bound to the protein of the fiber. When you eat cruciferous vegetables in their raw state, this flavone can hardly be absorbed. These vegetables need to be cooked in order to potentiate flavone assimilation, whether they're inside the veggie or on the fiber. Moreover, vegetables such as broccoli and caulsflower taste better when cooked.


Nutrition You Are What You Eat Macronutrient Basics Protein Good Protein Sources & Sources To Avoid Macronutrient Basics Fats Good Fat Sources & Sources To Limit Avoid Macronutrient Basics Carbohydrates Good Carb Sources & Sources To Avoid Why Is The Glycemic Index Important What Are The Drawbacks Of The GI Effects Of GI On Performance Body Fat And GI The GI And Health A Summary Of The Effects Of GI GI Ratings For Common Foods Looking At The Big Picture The Brink Pyramid Brink's Top 10 Bodybuilding Foods Vegetarians Vs. Meat Eaters Chapter References

Chapter References

Burke D.G., Chilibeck P.D., Parise G., Candow D.G., et al. Effect of creatine and weight training on muscle creatine and performance in vegetarians. MedSciSports Exerc. 2003 Nov 35(11) 1946-55 Venderley A.M., Campbell W.W. Vegetarian diets nutritional considerations for athletes. Sports Med. 2006 36(4) 293-305.


Start with protein and veggies, the nutrients your body needs most, and then add carbs. Make sure you eat whole and complete protein foods such as meat, eggs, fish, dairy, or vegetarian combinations such as rice and beans, to supply your body with all the essential amino acids.

Antioxidant Treat

I mix ginger powder (200-500 milligrams) with a 1 2 teaspoon of rice syrup. It tastes like a hot candy, freshens your breath, cleans your mouth and warms your body. I have this during the day. I also like tto add fresh ginger to the veggie juices I drink during the Undereating Phase.

Eating Your Niacin

Niacin is found in lots of common foods, especially meat, fish, poultry, eggs, and whole grains. It's also added to breakfast cereals, rice, bread, and many baked goods. Tryptophan is found in just about every protein food, especially milk, dairy foods, and eggs. Most people can easily get their RDA for niacin and tryptophan from their diet. Strict vegetarians and vegans need to eat plenty of nuts and whole grains such as oatmeal to meet their RDAs. Check the charts to find the foods that give you the niacin and tryptophan you need.

The Creatine Craze

Probably yes, especially for vegetarians, since creatine is found in most meats and fish. However, no matter how much sushi or creatine you ingest, the mere fact that you take creatine won't make you stronger. It's only effective if you work harder in the gym. Since all three of us have tried this supplement, we have a bit of anecdotal information to share.


As much as you can stand. You're on the downside now. You need a big finish. Eat until you are satisfied. Have any of the veggies from the list on the side. For dessert, have any of the fruit from the list. After dessert, a big glass of water. After the big glass of water, another big glass of water. Dinner Watch out Tonight, after you have at least one bowl of soup, you can have chicken or fish No more than 10 ounces though. You need the protein. *Note For vegetarians or those of you who do not eat any kind of meat, substitute beans for the chicken or fish. Black beans and pinto beans are very high in protein, so they are preferable. Simply heat up a can or cook some raw. Season with salt, pepper, herbs and spices to suit your taste. Throw in a leafy vegetable and tomato salad. As much as you can handle. Apple cider vinegar for flavoring if you need it. And after dinner You guessed it again A big, cool, clear, refreshing glass of water. You know you can add lemon to that...

End Side

For example, one study that had two groups eating approximately the same ratios and amounts of carbohydrates and fats, found a mixed diet that included animal products resulted in higher testosterone levels than a lacto-ovo vegetarian diet (Raben, A. et al, 1992). Several other studies appear to confirm the effects of dietary fats on testosterone levels, as well as other dietary variables (Dorgan, J.F., et al, 1996 Volek, J.S., et al, 1997 Tegelman, R., et al., 1992 Habito, R.C., 2001).


Besides soy-based powders, there are many delicious soy food products available, including soy burgers and hot dogs, as well as many varieties of tofu, soy cheeses, and soy milk. Since one of the challenges faced by vegetarians is getting sufficient protein in their daily diet, soy products can be a nutritional mainstay.


Macrobiotic diets are based on the ancient Chinese concept of balancing yin and yang. However, this is an American modern mutation of an old Chinese tradition. These diets are based mainly on consumption of cooked food, including cooked fruits and veggies. Grains are the main source of energy. Yin foods are those that have light, expansive, and often cooling properties, such as fruits, vegetables, sugar, and some herbs and spices. Yang foods have contractive, anabolic, and often warming qualities, such as meat, grains, and beans. Since macrobiotic diets are vegetarian, the yang foods are mainly grains, nuts, seeds, beans and legumes.

The Plebeian Diet

The plebeian diet was based mainly on grains and legumes. Meat, cheese, fish, seafood, and eggs were available, but only rich people could afford them on a regular basis. I must mention here that poor and working-class Romans liked to eat cheese, seafood, and bacon if accessible and affordable, but were generally forced to compromise, and so consumed a principally vegetarian diet of mainly grains. As a result they often suffered from protein deficiencies. To get enough protein, they combined grains with legumes beans and peas were their main sources of protein. They prepared grains and beans using two methods


The ideal Warrior Diet was supposed to supply the right nutrients for these active people so they could stay in shape and be strong enough to endure prolonged physical and mental pressure. The ideal Roman diet was based on a combination of all the food groups-vegetables, grains, oil, and legumes with meat, fish, eggs, or dairy. As mentioned, warriors who lived on vegetarian diets, based on grains and legumes only, did so because of shortages in the food supply. They preferred protein sources such as meat, cheese, or fish. Vegetarian, high-grain diets often caused protein deficiencies, as well as mineral and vitamin malabsorption and deficiencies. Warriors were aware of that, and so they constantly looked for good sources of protein. Digestion and elimination were top priorities for ancient warriors. Fermented foods in the form of raw vinegar, fermented vegetables, fish, or wine, supplied these people with the friendly lactic-acid-producing bacteria and probiotics, essential for...


Finding protein sources can present an extra challenge for vegan or vegetarian triathletes, but a little creativity can fill the gaps left by meat. For tips on vegetarian nutrition, check out Being Vegetarian For Dummies and Vegetarian Cooking For Dummies, both by Suzanne Havala, MS, RD (Wiley).

Zinc Facts

Plant phytates and fiber block zinc absorption because the alkaline PH environment of the small intestines (were most zinc is absorbed) allows zinc and the phytates to complex, or become joined as an insoluble compound. Phytates are found in both grains and vegetables. In the presence of calcium, zinc will pass through totally unabsorbed. (Vegetarian Diets suck )

Building Brain Cells

Your body makes some DHA naturally, but we get most of it from eating fish, eggs, red meat, and organ meats. If you've been cutting back on meat and eggs, if you're a strict vegetarian, or if you're a nursing mother, you might not be getting enough. In the long run, that could lead to memory problems or early senility. Supplements that contain only DHA derived from fish oil or algae are now available.

Problematic Groups

Vegetarians who follow a strict vegan diet, one that omits meat and other protein sources may fall radically short in obtaining adequate amounts of vitamin B-12 since this energy building nutrient is only found in animal foods. In some cases, vegans also miss out on iron, the blood building mineral that supports the formation of red blood cells, the energy carrying cells that deliver oxygen to the tissues. There is a never ending controversy regarding vegan diets and sports performance. While many nutritionists may argue that a proper vegan can obtain the nutrition he or she needs to perform, I am of the opposing school. Vegan diets are always low in protein no matter how many soy beans or rice and beans combos you eat. Recall protein is the nutrient that support the immune system, the core backbone that enables a bodybuilder to recover allowing him to train with peak levels of intensity. Vegans also miss out on B-12 and vitamin D as both are found only in animal sources. From an...

Milk Gelatin Dessert

Surprisingly it's turned out to be one of my favorites. Milk Gelatin is a good complement to the fruits and veggies you consume during the day while you go through the Undereating Phase. It's most useful to eat this on an empty stomach. 1 packet of unflavored (if available, kosher vegetarian) gelatin

Diet Master 2000

The professional versions of this product sell for thousands of dollars. The personal version includes a 13,000-food database, a food and exercise diary, plus weight loss meal plan templates to help you get started. Additional meal plans, such as for low-carb, vegetarian, and bodybuilder programs, are available for 19.95 for each seven days worth of meal plans. Obviously, if you want a long-term plan, this could get expensive. Because this software is often used by companies offering weight-training programs, DietMaster includes protein requirements as well. A trial version is not available. You have to either download it or purchase a CD version.

Types of Protein

Soy Isolate- Soy protein does not offer much benefits to a bodybuilder. Soy protein does not form a good curd in the stomach, thus making it a fast protein. The amino acid pattern in soy is inferior to that of milk proteins, and not as favorable toward promoting growth. However, it is a unique vegetarian protein that contains all of the Essential Amino Acids you need.

The Primitive Diet

First let's clear up a widely held misconception that ancient man was a herbivore who turned his nose up at all meat in favor of the available plant life. Current vegetarians often claim that their diet is the most natural and ancient known to man, in an effort to gain converts, but it's simply not true. So when we're talking about natural or primitive diets, we're not talking about the eating habits of vegetarians. We're talking about meat eaters who came to understand early the importance of meat in the daily diet. Man's earliest diet probably consisted mainly of meat, supplemented by periodic feedings of carbohydrates. It was only with the development of agriculture a mere 10,000 years ago that any large change was seen.

What to Drink

I personally like to drink carrot and ginger juice. Sometimes I add beets or parsley to the mixture. It's delicious, detoxifying, and a very good source of active minerals and food enzymes which, as I've said before, are a top priority. The naturally occurring sugars in veggies (like carrots) are not simple, processed carbs, and the body can handle them very well. You can have veggie juices every couple of hours. Drink them slowly, but within ten minutes after they are prepared to ensure that you'll receive all their live nutrients.

Food Preferences

Fortunately, most people enjoy protein food. If you are a strict vegetarian, you really can't do the Induction phase. (The three later phases could be managed but the food selections on a regimen that restricts carbohydrate and simultaneously excludes animal foods are limited.) In general, I've found that a person who will not eat any animal foods will not do Atkins permanently. They find it too boring. But if you are willing to eat fish and chicken, plus eggs and cheese, you can certainly do Atkins without eating red meat.

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