Health & Fit: How This Guy Built Muscle and Got Shredded in His 40s on a Plant-Based Diet - - PressFrom - US
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Health & FitHow This Guy Built Muscle and Got Shredded in His 40s on a Plant-Based Diet

19:25  27 august  2019
19:25  27 august  2019 Source:   menshealth.com

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Who said you can't build muscle and get lean on a vegan diet ? Nathaniel is proof of what you can really achieve with a plant - based diet after making an impressive 12-week Here Nathaniel explains how he was able to lose fat and build this muscular physique while following a plant - based diet …


How This Guy Built Muscle and Got Shredded in His 40s on a Plant-Based Diet© Ben Raue In his forties, Ben Raue adopted a vegan lifestyle and became a fitness coach to show it's possible to lose weight and build muscle on a plant-based diet.

Ben Raue wants to save the world. A former “corporate paper-pusher”—his words—from the Chicago suburbs, the 46-year-old has transformed himself into a full-time online plant-based fitness coach. Getting shredded, he figured, would be a good way to prove that a vegan lifestyle is not only better for the environment, but that it could go hand-in-hand with being physically fit.

It all started a year and a half ago, when Raue started reading about how global agriculture affects rainforest destruction and species extinction. Diet choices, he reasoned, affect not just our bodies, but our world. How could he make more people recognize the connection?

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Berardi before his plant - based diet : 179.6 pounds, 5.5 percent body fat. T Nation: We've been T Nation: Great point. So what is included? Is it all plant - based , or is there some animal food You have to build a maximal amount of muscle mass, get shredded for the stage, and win at the highest level

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He settled on a public, 90-day transformation, one that would show that anyone could go vegan and still be healthy and strong. “I wanted to prove this to myself and show the world what was possible,” he says. “Oh, one more motivator; I was single and I was far from having my A-game on.”

Even as a vegan, getting ripped meant tweaking his diet. “When I started, I would say I was more of a ‘junk food vegan,’” he says—Indian food, Thai food, pasta, and vegan burgers, ice cream, and cookies.

“Potato chips and vodka are vegan,” he says. “Vegan doesn’t mean healthy; it just means it’s not made from animal products.”

To get muscle-building protein, he relies on legumes: black and kidney beans, lentils, chickpeas, and edamame. Protein shakes, too. A typical day’s meals might be overnight oats, lentil pasta (about 40-50 grams of protein), and a chocolate-banana-blueberry smoothie. Raue says he averaged 120-140 grams of protein a day.

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In his early twenties he decided to transition to a plant based diet after he recognized the unethical exploitation of He consumes 40g plant- and 140g animal protein each day. Now that we have established that it is possible to build muscle on a vegan diet , the real question is how to go about it.

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As he progressed, his workout evolved. His first month, he worked with weights about an hour a day, five or six days a week, hitting each muscle group two days a week, with a day off (or just cardio) in between. He worked his abs three or four times a week. His cardio began as 20 minutes of HIIT (high intensity interval training) three to five days a week; by the end of the month that crept up to 30-40 minutes. “Although I didn’t notice significant improvement the first month,” he says, “I definitely felt strong and more alive.”

How This Guy Built Muscle and Got Shredded in His 40s on a Plant-Based Diet© Ben Raue How This Guy Got Shredded on a Vegan Diet

For his second month, he followed a similar routine but stretched workouts to 75 or 90 minutes. He shifted to steady-state cardio, mostly a slow jog, which burned more fat. In the third month he stuck with steady-state cardio—45 minutes a day, six days a week—and 60 to 90 minute weight workouts. “I realize this is beyond what most trainers would recommend,” he says, “but honestly, I felt amazing. I walked out of the gym each day energized and feeling on top of the world.”

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"You mostly eat plants. How do you get enough protein?" If you're an athlete who's a vegan, vegetarian or just someone who eats a mostly plant - based diet These guys don't fit the model of wimpy vegetarian types, and neither do I. I'm 5-foot-10, 215 pounds and train at least 6 times per week.

Plant - based diets normally eliminate added sugars and free oils, but some may include healthier options of those ingredients on occasion. Below are some ways you can transition into a plant - based diet slowly and effectively to make the process easier. These tips will also allow you to explore how

His results are hard to argue with: In 12 weeks, he dropped from 18 percent body fat to 10 percent; he estimates he lost 13 pounds of fat and gained 6 pounds of muscle. “What made this transformation different,” he says, “was that I was doing it to show people that you can easily get fit without needing to consume animal products.”

Slideshow: These 40 fit celebrities over 40 will inspire you to hit the gym (Provided by Prevention)

How This Guy Built Muscle and Got Shredded in His 40s on a Plant-Based Diet
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Watch a Guy Get Ripped Abs in This Six-Week Transformation Video .
Brendan Jones challenged himself to get shredded abs in just six weeks, and tracked his progress."Eight months ago I was in the best shape of my life," he says. "However, since then I've gotten pudgey, so I'm putting myself on a new regimen. I want to get rid of my chubby gut and see if I can get shredded six-pack abs in six weeks.

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