How to Build Muscle On A Vegan Diet - The In-Depth Guide

hey then my friend welcome my name is dr. Anthony Balducci I'm the founder here at the fit father project and in today's special video we're gonna talk about how to build muscle on a vegan diet and this is for you if you're a vegan and we're also going to cover some vegetarian options as well and I usually know before you go any further in this video this is an in-depth video if you're looking for one of those top five best tips crappy little videos this is not for you this is an in-depth video where I'm actually going to take you into my kitchen we're gonna go through a whole vegan meal prep and I'm also going to cover some of the vegan muscle building principles in the gym so we're gonna talk about the both the nutrition and the workout side of things so we're gonna give you the whole big picture on how to build muscle if you're on a vegan or vegetarian diet your training nutrition were going to cover at all I know you're gonna learn a ton so stick on here if you want to get a deep dive into this topic and get out your pen and paper and take some notes and let's dive on in fit father project calm alright so let's get into a proper vegan bodybuilding diet now before we get into the actual foods we have laid out here in my kitchen the first thing when you talk about is that you need to be following the fundamentals of a proper muscle building plan in general before we even look at the specific food so you need to be on a proper training plan that uses progressive resistance meaning you're lifting heavier weights in subsequent lifting sessions you need to be using the proper compound exercises you need to be resting and recovering adequately you need to be supplementing properly so regardless of what your diet is whether it's an omnivorous diet or a plant-based diet if you're training in your sleep and your recovery or not dialed in you're not gonna gain muscle even if you're eating quote-unquote the right vegan bodybuilding foods so need to lay that out there now moving forward we're gonna assume that you have some of that stuff dialed in if you do not and you want help on the exercise and the work out things and scroll below check out our five best muscle building exercises and our old school muscle building program now when we're starting to set up a vegan bodybuilding diet the first thing I like to do is set your protein target so for most bodybuilders a good rule of thumb or they're eating plant-based or not is to roughly have a 0.8 grams to 1 gram of protein per pound of body weight so in in kgs that equals like two point seven seven grams per kg of body weight so this is really important because we're going to work our way into your proper macros your protein carbs and fat targets based on that protein target because protein is one of the more challenging things to get on a vegan diet there's plenty of there's carbs abound on vegan diets some of the best plant-based foods are rich in carbs there's lots of healthy fats with our nuts or seeds or oils proteins are a little more scarce so we got to set that protein target and then find the protein sources that we're gonna fill in there so let's use an example of a 200-pound guy protein target for that person might be around 150 to 200 grams so let's just use a 150 as a low protein target now we need to figure out how many meals is this bodybuilder gonna be eating throughout the day so as a rule of thumb there's lots of different ways to set up your meal timing and one is not better than the other you could certainly in a minute fast and have one two meals a day but we're gonna use just a general have four meals spaced throughout the day every four hours approach which is a tried-and-true classic bodybuilding approach so see a breakfast set ate lunch at noon mini meals snack at 3:00 dinner at 7:00 that's a really easy way to divide that up and if we have 150 grams of protein and we divide that across these different feedings these four feedings we're roughly gonna be having around you know 35 to 40 grams of protein per meal so really really important to figure this out because once you know how much protein you should be having any individual meal it enables you to start to create actual meals that hit these targets so we know now that there's roughly four there are four calories per gram of protein so if you need 150 grams of protein that's 600 calories now we also need to figure out the overall calories that you need per day and this may seem like we're getting into the minutia but we're not this is the key foundational stuff if you are under eating on your meal plan you're not going to put on the muscle so we need to make sure you're eating the proper number of calories so we created a free calorie calculator it's an excel Google sheets you can look and scroll below and you can actually make a copy of that and enter your numbers to figure out the calories you need to eat per day because we got to figure that out and then figure out how that protein target fits in so let's say for our 200-pound guy his calorie target to build muscle is 3000 calories let's just say that's the answer we know we have 150 grams of protein which is 600 calories that leaves us with 2,400 calories that we're going to fill in from the fats in the carbs and however you fill those in is going to you know up to you there's you know you're basically in a mix-and-match from there but we know that we have a hundred fifty grams of protein the remainder of the 2400 calories are coming from fats and carbs so the way I would set up these meals is I would divide up that protein across the four meals so we know we're roughly getting around thirty five grams of protein per meal and then to hit the remainder of that I imagine that a carbohydrates you know without doing the math which is just ballpark figures for this purpose of this video it's roughly gonna be around 80 grams of carbs across those four meals so that's gonna be do the math for me around 320 grams of carbs a day and I were roughly gonna have around 100 grams of fat divide it up across those four meals so that's roughly around 30 grams of 30 grams of fat per meal so your meals might look like 35 grams of protein 25 to 30 grams of fat 80 grams of carbs and I built a meal that's just like that to show you so here's a meal that has a cup of quinoa which is the highest protein grain that if your body building and you're on a vegan diet you're gonna get used to eating quinoa because per 40 grams of carbs one cup it has 10 grams of protein which is pretty good for a carb source then we have some sprouted in soaked pinto beans great source of protein great source of fiber pairing that together with some hemp seeds good source of healthy fats and proteins and I have a little bit of avocado and some sriracha hot sauce on there so this meal in total has those exact numbers it has 30 grams of fat has around 35 grams of protein around 80 grams of carbs really really good too simple meal and you can see how easy that is to make I cook the quinoa in bulk I got beans that were actually pre-made from a company called Eden Organic and what they do is they actually soak and sprout their beans and they pressure cook them to get rid of some of these anti nutrients and lectins in them and so they're ready to go right out the gates and I paired it with some healthy fats with the avocado in the hemp seeds which also has protein and the Omega threes in it so this is an example of what a bodybuilding meal like might look like this very simple didn't require lots of meal prep and there's so many other ways you can do this alternatively you can get something like a sweet potato that I cooked up right here it's just ironically just sitting on our kitchen counter but a sweet potato great vegan carb source because remember so many people forget that carbs are just as valuable for building muscle as the protein we need to fuel your training in carbs directly stimulate the muscle building downstream the ways through mTOR insulin is a trigger of mTOR and protein synthesis without getting into the science carbs can help you build muscle they're valuable and the good thing about a plant-based protein diet and a vegan bodybuilding diet you're gonna get plenty of carbs naturally in these foods you're not going to get away with not having the carbs that are naturally found in the beans the quinoa sweet potatoes the oatmeal and some of these higher higher protein grains like teff here which is an african grain that a lot of people it's actually a seed very high in protein and you can make this in a rice cooker or on a stove top so back to the what we're kind of constructing here in terms of this vegan bodybuilding diet we're roughly dividing up to four meals we know our macros across those meals and we're gonna create these kind of high-protein meals hate your protein target fill in the rest with the carbs and healthy fats now other important things is some good questions that people often ask about vegan bodybuilding diets like dr. a I've heard that plant-based proteins are not complete proteins like animal proteins is this gonna be a problem for harming my muscle gains and the answer is no it will not be a problem as long as you're eating a wide variety of different plant-based foods yes any individual plant-based protein may not be a complete protein but when you combine these proteins throughout the day your body has all the amino acids it needs to build muscle and so this is great when you pair something like the rice plus the beans or the quinoa plus the beans this is gonna be plenty fine you're gonna have the amino acids you need to build muscle now there's one amino acid in particular that is a direct trigger for muscle building that's called l-leucine and this is typically found in in the richest of bun and most sources in animal proteins in dairy in eggs whey protein is a super high source so what the good plant-based protein powders do these days is actually spike them without leucine which is a good trigger for protein synthesis so this is an example where I recommend to help you hit that protein target you get a quality plant-based protein so this is a garden a life sport that also has some leucine in it so this might be something you might use in post-workout to get another 15 20 30 grams of protein in there and you can actually pair that with some fruit to begin to replenish some of those glycogen stores in your muscle and your liver so I hope that's starting to make sense now I want to ask answer another frequently asked question we get about vegan diets what's the deal about soy is soy gonna be estrogenic is it gonna kill my gains and what the research shows and this is research from 15 randomized clinical controlled trials is that soy in moderate intakes is not going to affect your testosterone levels and will be fine now I still recommend you get organic non-gmo soy and I recommend you limit your soy intake when possible but overall the research shows is that you can have soy roughly around 70 grams per day is what the studies showed is the upper limit and that's not going to impact your testosterone levels your free testosterone levels or your sex hormone binding globulin levels so soy can be a part of your diet I do not recommend you use a heavily processed soy protein those are like it's just not a great idea they have to go through a whole bunch of processing I mean bad things can happen to soy proteins but you can get some whole you know organic tofu you can get some fermented tempeh which is a great fermented soy source and here I showed you what we can kind of do is start to build a plant-based protein meal which is a salad with some walnuts some tofu right here and then we'd pair that with a carb source like the sweet potato to hit those 80 grams of carbs that probably be like two of these mini sweet potatoes and again we have a simple muscle building meal so it's very very possible you got to know your numbers you got to make sure you're eating enough calories and getting some of these really good high-quality plant-based protein sources another thing I like to do another good convenient meal for vegan bodybuilding diet is to do what I call vegan protein so you get some high quality oatmeal around a cup and a half of this will be that 80 grams of carbs again that may not be your number but I'm using this example that we've been doing throughout this video around a cup and a half of this oatmeal you're gonna mixed in a plant-based protein powder and you're gonna add in some hemp seeds and some chia seeds and it's super easy to hit those ideal plant-based numbers and really get a great muscle building meal so listen super possible to go ahead and have an amazing vegan bodybuilding diet but you do need to prep ahead of time you're gonna need to cook something like quinoa and bulk you're gonna need to get your go-to carbs like the sweet potatoes put them in the oven or build the quinoa on bulk so when you're going throughout the week and you want to get a meal it's your meal time to hit that meal that you have a go-to food source that's right there and good to go for you another thing that's important whether you're following a vegan bodybuilding diet or you're eating animal proteins is to make sure you're getting enough greens in your diet so this is why whenever I'm making any of these kind of like bowls if you will these power bowls I'm taking a scoop of greens throwing it on the side greens are overlooked when it comes to a bodybuilding diet greens are important they give you the vitamins the minerals some micronutrients in the fiber to move that food through your digestive tract because it's not just what you eat it's also what you absorb and health of your digestive tract is super important so we like the greens and I also recommend that you get a high quality probiotic source into your diet so here is some here's some sauerkraut which is amazing you can also get again those fermented soy sent a can be something you include or a kombucha but get these into your diet because some of these plant this is something that a lot of people don't talk about so but some of these plant-based sources have things called anti nutrients in them things that inhibit digestion and absorption soy has anti nutrients beam has anti nutrients so by getting a good probiotic source I mean good it that's gonna help you digest food better and improve your digestion improve the amount you absorb from your food awesome so I hope you enjoyed that first part of this video on the vegan muscle building meals in the meal prep aspect now that we're back in the gym what we're gonna do is talk about some of the muscle building exercise principles for you as a vegan or vegetarian because as great as the nutrition is we also make sure we're doing the right kind of training just stimulate that muscle growth so we can take advantage of those proper meals and the quality calories we're consuming so without further ado let's get set up and we're gonna talk about some of the best muscle building principles I know you're gonna learn some more all right so to get straight into it the first thing we need to talk about is your training how are you lifting weights how frequently how much and what kind of general recommendations can we make regardless of what program you're following well the first thing is we know how muscles grow muscles grow by getting stressed meaning we work them out and we exert a stress on the muscle and then there's something called super compensation that happens where the muscle goes stronger than that stress it recovers and it gets a little bit better and so to continue building muscle we need to lift heavier weights we need to lift 50 pounds and then we need to try to do the 55 the 60s etc this is called progressive overload training and I want to give this principal as opposed to saying that you should be doing full body workouts so you need to do a bro split or you need to be doing upper lower split this is the key principle we need to make sure you're getting progressive resistance is often as possible there are a lot of different recommendations that I have the first thing is we want to base our workouts on compound movements so if your goal is to build muscle fast then really your goal in simple terms should be to get strong fast on the squat the deadlift your pull-ups your overhead presses in your rows some of these foundational movements if you get strong focus on getting stronger progressive resistance on those motions you're gonna be very successful now when it comes to picking the right training plan which is hugely essential we need to balance a couple things we need to balance that stimulus we want to create with recovery where the muscles actually grow outside the gym so the workout stimulates that protein synthesis response muscles start to grow they get that stimulus and outside the gym we feed the muscles with the nutrition with asleep so they recover and get better so we need to balance these two factors so yes we can train way too frequently with not enough recovery and so I need you to think right now what is your life look like how much of a recovery capacity do you have if you're a kid in college and you basically have no responsibility other than going to classes and drinking or whether the hell you do then you have more time to sleep and recover so you can probably train a little more aggressively than someone maybe who's working 50 60 70 hours a week at a job and is barely getting six hours of sleep your recovery capacity is a lot different so know your recovery capacity entail your training - that as a good rule of thumb though as a natural guy you want to be training twice each body part at least twice per week so I like a slightly higher frequency approach why well because for every set that you do of any given body part let's say we're doing the bench press there is diminishing returns to each subsequent set so I'll tease that phrase out for you so let's say you do three to four sets on the bench press those three to four sets those first ones very effective for stimulating the chest breaking those down loads muscle fibres stimulating the protein synthesis sets six through ten have marginal decreasing benefit so your first three sets very effective the next ones are not nearly as effective or stimulating that protein synthesis there's a sweet spot to the amount of volume you can do in any given workout so this is why I like the two times weak hit every body part method because after you train a particular muscle you're gonna get this stimulation protein synthesis effect for you know depends on your training age but maybe up to 48 hours after a workout so it makes more sense to do X number of sets let's say five to six for a particular body part on Monday and then train it again on Friday verses doing 20 sets of chests on Monday and being so ungodly sore that you can't train chest again for another seven days does not make as much sense now this is what works for natural guys if you're not natural and you have a recovery capacity you're probably not watching this video first off but second off you can handle a lot more volume and your chest can actually recover from that kind of beating but for natural guys split up your volume so if you're gonna be doing 12 sets of chests throughout the week do 6 on day one 6 on day 4 and now you're getting this constant protein synthesis effect so we need to balance training volume with frequency I like twice per week and what it ends up looking like is doing something like an upper body lower body split hitting upper body twice per week hitting lower body twice per week or you can do a classic full body workout three times per week this is an old-school method used by some huge guys you know I think Bill Pearl is a guy that comes to mind off the top of my head who used some of these early 5x5 kind of things in full body workouts some of these old guys in the 70s body rows use full body workouts they're coming back into fashion now because we're realizing how effective this higher frequency approach is with the proper volume so that's training we need to progressively overload lift heavier weights and we're going to talk about this down here in number six and number five I should say how we actually track our progress hugely important all right so training aside we're gonna move into principle number two which is to maximize recovery so as we talked about exercise stimulates muscle protein synthesis recovery actually make sure those muscles grow so the first thing I'm talking about recovery is sleep sleep is absolutely foundational to muscle building if you're not sleeping well your muscle gains are going to stink so minimum I would say if your goal is to build muscle fast you're getting seven and a half quality hours of sleep per night if you're getting less than that your gains are gonna be suboptimal ideally you're sleeping up to nine hours per night and this is just because muscles grow outside the gym and we're giving our bodies a beating when we're working out and want to make sure we recover when we're not working out sleep is the foundation of our recovery so you need to not just make sure that you're getting enough sleep but the sleeve you are getting is highly quality sleep if you're finding that you're Restless at night you're waking up to pee these things are impacting your recovery you need good interrupted uninterrupted sleep so a couple quick tips is one our bodies like to be cold during the nighttime our circadian rhythm our body our core temperature drops at night so sleep in a cold room taper your fluids at night so you're not having to get up in pee all the time take some supplements like some melatonin or some zma which is a zinc magnesium aspartate which can help some guys with testosterone levels and also helps improve sleep quality magnesium is really the big thing there but anything we can do to optimize our sleep is gonna it's gonna optimize our muscle gains as a result so that's used on the recovery but also I want to point out this word I wrote up here cortisol it's our body's main stress hormone how many of us you can raise your hand silently at home watching this that has some stress in your life whether you're in school and you have stress from school or your job or your family cortisol and unchecked cortisol this chronic stress is going to impact your recovery from your workout so doing anything you can do to really minimize the stress in your life or at least get a better grip on it is gonna help you build muscle so will you take the same athlete on the same nutrition plan same diet plan and one guys stressed out because he has a family issue and one guys not the guy who's not gonna build more muscle period so we got to keep cortisol under check and you know what those issues are in your life let's try to adjust those and do the best we can to keep the cortisol levels low next thing principle number three is all about nutrition when it comes to muscle building our two best friends are really protein in carbs we're gonna talk about why fats are important for hormones and keep your joints healthy but I want to talk about the two main ones a high protein diet works for building muscle and there is in a research backed ideal protein recommendations which typically I like to go on the higher side in recommend 0.8 grams up to one gram per pound of body weight and if your on the match if you're not using our crappy us system and you're gonna use the metric system here are some conversions on this video of what that actually means in kilograms but point being we want a high-protein diet you want to spread those protein feedings out throughout at least three main meals if not four so you do not have to eat six small meals per day that's not going to give you better gains and if you only ate one to three meals we learn that from some of this intermittent fasting research but typically it's kind of hard to eat let's say you're you're a 200-pound guy you need to eat 200 grams of protein throughout a day it's it can be hard to eat that in one or two meals so we can spread that out into four meals 50 grams of protein to hit your target so set that protein target that's probably gonna be around 25 to 35 percent of your total calories I recommend that you set your fat at roughly 25 percent of your total calories so for most guys that's gonna be somewhere around 60 grams up to 120 grams of fat throughout the day and again spread that out throughout the day healthy fats are amazing for you you want to get things like the olive oils the nuts and seeds avocados the kind of healthy fats that are in some of your protein foods so you might be eating salmon or grass-fed beef or eggs the whole eggs you want that whole quality egg yolk really great for your testosterone levels but point being these healthy fats are gonna work their way into your meal and then we're gonna fill the rest your calories up with quality carbs and I want you to time most of these carbohydrates around your training pre-workout and post-workout best times for you to have your carbs particularly post-workout when your body's very nutrient receptive after training your body likes to suck up those carbs like gets very spongy there's actually receptors on your muscle cells called glute 4 receptors that after you train go to the surface to invite more carbohydrate into the muscles to start the recovery process so really cool great time to eat lots of carbs after training and carbs are a great tool for muscle building they are as anabolic as protein truly so carbs stimulate insulin insulin is one of the biggest triggers for mTOR and protein synthesis which is a fancy way of saying we're building muscle we're synthesizing new proteins in the muscle so make sure you get your carbs don't skimp on those protein carbs fat we talked a little about the macros but calories matter - you need to have a rough idea of how many calories you burn per day I need eat more than that it doesn't have to be traumatic I'm not suggesting you eat thousand calories over that this dirty bulking thing that's just gonna make you fat but at least 250 if not 500 calories over that on the safe side so that you have a buffer and your body has enough energy to build new muscle so we can follow this kind of high protein and carb and fat ratios but if we're not eating enough calories we could be dieting we could be preserving muscle and losing fat but that's not our goal so we need enough calories and we have a calorie calculator here that we'll link in the description that gives you an idea of basically your total energy expenditure how many calories you burn in a day and then you can type in your actual data it's a spreadsheet you can make a copy of it it's on Google sheets and that'll give you an idea of what you need to be doing and I know you'll find that very helpful now that's what we'll pause there on the nutrition there are some finer points that we can get into but I think that's the big picture of what you need to know their number for proper supplementation there are supplements that work for muscle building a lot of them are total crap anything that seems too good to be true that's a natural supplement is too good to be true the stuff that actually works are one creatine monohydrate one of the best research back supplements helps your muscles work more efficiently by giving them energy you'll be able to lift more weight but research also shows that creatine directly stimulates muscle building and it helps improve brain function new research coming out creatine is awesome take five grams post-workout you do not need to load this thing you know when I was growing up we used to take like 25 grams of creatine and some guys still do these loading protocols to saturate the body very quickly does not show any benefit over just taking five grams per day take it in your post-workout shake there is some research that caffeine and creatine don't mix great together and while these pre workouts are basically caffeine shots with some creatine so take your creatine post-workout very affordable supplement one of the best things out there I also want you to get a quality protein powder I don't care if it's a whey protein powder I don't care if it's plant-based get something with high amounts of the branched chain amino acids leucine in particular is the amino acid that stimulates muscle protein synthesis you want your pro better to have l-leucine in it it'll say it it's a good thing you want that post-workout great time to have a shake and it's a great way to actually supplement your high protein target because you can have a shake post exercise with 40 grams of protein that's a really great way to hit that protein target without feeling like you're constantly eating you know whatever throughout the day and this is a good little side note too because I mentioned plant-based protein powders you can hit all these macros with a completely vegetarian diet the macros are the important thing it's not like you have to be eating beef or chicken to hit these numbers that makes it convenient but you can be vegetarian and make massive muscle gains by following this principle and the other supplemented be fish oil really great for keeping inflammation down keeping your joints healthy and it's great for your brain and your heart health and a quality multivitamin which is really overlooked because people don't think it's a muscle building supplement but look muscle building requires all these thousands and millions I should say truly millions of these different enzymatic reactions it requires all the proper vitamins and minerals that your body needs for baseline functioning so let's get that taken care of get a quality full spectrum multi so you know all your minerals in vitamin needs your micronutrients are taken care of then you can just focus on getting your macros in and the last thing I would also add is vitamin D great research shows that vitamin D levels most of us are low we have high levels of stress we're not getting enough sunlight and we're just burning through vitamin D and we're not getting enough vitamin D can raise testosterone levels in men helps with immune function one of the worst things you can do when you're trying to gain muscle is get sick so it's a great great all-around vitamin D is a great product for muscle building so check that out as well proper Suleman tation let's move to progress tracking really great because remember principle number one progressive overload so to build muscle we need to consistently track our progress that means when you're in the gym do not make the mistake of trying to remember your weights right those damn things down in a log whether it's on your phone you got like Evernote or a note application and you're jotting down what's your weights were last week that's great or you can get an old-school journal carry your journal write down your weights by hand in between your sets one of the best things you'll also do what I would also recommend as your progress tracking and actually writing down your weights so you're making sure that you are doing progressive resistance he's not just writing down oh I did 60 pounds on the dumbbell bench press for 12 reps I would also write down something called RPE next that which is rate of perceived exertion how hard was that so how hard was that 60 pounds for 12 how many reps did you have left in the tank and what RPE does is on a 1 to 10 scale 10 is like failure 1 is like you had 9 reps left in the tank so let's say you had 2 reps left in the tank you could have gotten like 14 or 15 you might give yourself an RPE 8 so I would write 60 times 12 on the flat demo bench RPE 8 so when I look back on that day I can say oh you know not only did I hit this particular number but I had some left in the tank and if you see that your RPE start creeping up to the 9 and 10 that means your body's not recovering enough in between these workouts so it's a really great way to see oh I might need to up my sleep up my nutrition or take a day or two off of more rest and recovery the RPE is a valuable thing and you're only gonna ever know that if you actually wrote it down if you leave it to memory there's no way you're gonna remember how hard the RPE was from two weeks it goes back workout not a chance so definitely the track that tracked that progress in addition to actually logging your weights it's good to take a picture once every month muscle building is not an overnight thing like with weight loss you can see noticeable progress week by week but take a monthly picture you'll be the just a front back inside picture you'll be able to see the gains over time that's highly motivating and it's nice to check back on your pictures principle number 6 vary your routine so our bodies do adapt to training just like any stimulus and any stress we give our bodies it's gonna adapt and overtime will work out that was effective becomes less effective so it's a good idea to vary your routine that's why if you've been on a bodybuilding split and you've been doing chess on Monday back on Tuesday legs on Wednesday arms on Thursday kind of stuff it could be a great time right now to switch to something dramatically different like full-body training or an upper lower split or at the very least changing up your exercises every four to eight weeks to give your body a new angle a new stimulus and this doesn't have to be dramatic I mean there's a difference between if you're doing flat dumbbell bench press is your main chest pressing motion and you move to a low incline dumbbell bench press that's enough of a variation to get the muscle building going so it doesn't have to be these dramatic changes but you do need to change up exercises and ideally your routine as well and this is a really just foundational principle so you need a program that respects this and you want help with this we have a completely done-for-you program called old school muscle that uses his old school full body training three days per week varies your routine and gives you all this stuff that we've already talked about done to a tee we hand you the whole plan the meal plan the workouts a supplement etc so this is not a pitch for that program I'm just telling you there are other great programs like ours and you know plenty of other stuff you can definitely find online just if you want help in full body training something you want to explore we're the guys for that we have an amazing program there'll be links below but very routine hugely important next thing number seven is expectation setting so again I eluded this a little bit before muscle building is not an overnight thing so you need to have an idea of how much muscle that you could build in any given time and we have a full separate video that I shot that actually covers exact numbers of how much muscle as a natural guy you can expect to build in one month to month one year and it's based on your training age so here's a useful chart we like to throw up in this video so it gives you an idea of some expectation setting for your muscle building this is a patient man's game if you're the kind of guy that just thinks you're gonna lift weights for four weeks and look like you know Ronnie Coleman or Arnold Schwarzenegger not a chance but if you're the kind of guy that's willing to grit this out get the fundamentals down and stick to it to a year your body can look dramatically different also understand this even gaining five pounds of muscle is huge on your physique here's a five pound muscle difference dramatic physique just five pounds difference so five pounds is a lot of muscles so if you're gaining that let's say over the course of three four or five months huge progress especially if your numbers are going up on your squat your bench and your deadlift and your fats going down so I hope you found this valuable I mean big jam-pack video right a lot of information but these are the foundations of muscle building for natural guys and I hope you found this incredibly valuable if you want help with this me and my team we do this 24/7 for thousands of guys all over the world we have that old-school muscle building program you can definitely check that out there's links below where you can grab that program online we'll send you our meal plan our workouts supplement plan all straight your email immediately today so you can get started and it respects all these principles that's great option and also we have another free video if you're not ready to jump into a full-blown program yet the five best muscle building exercises particularly for guys over 40 but even younger guys watching this video might like that because it shows you how to make those exercises like the bench the pull-ups deadlifts and squats friendlier on your knees shoulders and low backs you don't get injured which is one of the worst things that can happen to your muscle building progress so thank you for being here my friend I hope you learned something great if you're watching on YouTube give us a thumbs up if you found something useful in here and subscribe to our Channel we are a fast growing Channel and we have hundreds of videos already on the channel and we love all our new subscribers and so holler at us let us know new topics you want to hear about I'm gonna really appreciate your sub and in your vote of support and we can't wait to help you more in our programs like old-school muscle we have a weight loss program as well 55 30 X you can check that out below thanks for being here have an awesome day excited to hear about your progress and I'll talk to you very soon my friend

Channel: Fit Father Project - Fitness For Busy Fathers

Views: 229,503

Keywords: how to build muscle on a vegan diet, vegan muscle building diet, vegan muscle building diet plan, steps to building muscle, how to build muscle fast

Id: NHv5F2ALYXU

Length: 31min 55sec (1915 seconds)

Published: Fri Nov 02 2018