Episode Description:

In this episode of the Vegans Who Lift podcast, John Thomas and Brooke Sellers provide invaluable insights and practical advice on how to bulk up effectively as a vegan. They cover everything from training routines and cardio to nutrition and supplements. Whether you’re a seasoned vegan bodybuilder or new to the plant-based lifestyle, this episode is packed with tips to help you maximize your gains and stay healthy.

Highlights:

• Introduction & Question Game:
  • John and Brooke start with a fun “question game,” discussing their favorite fictional worlds.
  • They choose between Harry Potter, Star Wars, and Guardians of the Galaxy, setting a lively and relatable tone.
• Main Discussion: Effective Bulking Strategies:
  • Off-Season Importance:
    • John emphasizes treating the off-season with the same seriousness as the competition prep season.
  • Health-Focused Off-Season:
    • Brooke shares her approach to an off-season focused on health, highlighting gut health, hormone balance, and specific muscle group training.
  • Cardio During Bulking:
    • Both hosts debunk the myth that cardio is only for cutting and explain how it aids digestion, increases appetite, and supports cardiovascular health.
  • Hiring a Coach:
    • It is important to have a coach to provide tailored guidance and help navigate the balance of gaining muscle without excess fat.
  • Training Adjustments:
    • Tips on adjusting training routines, focusing on time under tension, and avoiding overtraining.
  • Nutrient-Dense Foods:
    • Recommendations for high-protein vegan foods and the importance of including diverse protein sources like tofu, tempeh, and protein powders.
  • Supplements & Blood Work:
    • Discuss the role of supplements during bulking and the importance of regular blood work to monitor health and nutrient levels.

Key Takeaways:

• Intentional Training:
  • Be intentional with your training and ensure every exercise has a purpose.
• Balanced Diet:
  • Incorporate nutrient-dense foods and balance whole foods with easily digestible options.
• Cardio Benefits:
  • Maintain a cardio routine to support overall health and aid in muscle gain.
• Regular Monitoring:
  • Use tools like a chronometer and regular blood work to ensure you are meeting your nutritional needs.

Conclusion:

• The hosts wrap up by encouraging listeners to seek professional guidance and stay consistent with their routines. They highlight the benefits of a well-planned off-season and the importance of mental and physical health in achieving long-term fitness goals.

Call to Action:

• Visit the Vegans Who Lift Podcast for more episodes and resources.
• Send this episode to someone who needs help gaining muscle as a vegan.
• Follow John (@BodybuildingVegan) and Brooke (@MissMeatlessMuscle) on Instagram for more tips and inspiration.

S02E11

• Produced by: Vegans Explore
• Hosts: Brooke Sellers and John Thomas
• Executive Produced: Sean Russell