First of all - a bit about myself.
What do I know about bodybuilding MACROS for hardgainers eating PLANTS to get jacked?
I'd been a skinny guy all my life.
Weighing just 152lbs and feeling low about my self image, things took a turn for the worst when I turned vegan.
I don't mind admitting my manhood was challenged.
I've always been a skinny guy but friends and family put my weight loss down to my new vegan diet and started to question my health and diet choice.
Given how amazing I felt and how much I knew, this was so frustrating.
I wanted to inspire friends and family to consider a plant based diet but I was actually having the opposite effect.
Tired of all the jokes and ignorance, I decided enough was enough. I wanted to take massive action.
In November 2017 I set off on a 12 week journey to try to transform my body. At the time my weight was 152lbs and my target was 177lbs.
I hit my target in just 11 weeks
If you want to learn EXACTLY how I put on that crazy amount of mass in such a short space of time - go here and download my KICKSTARTER - it’s completely free and it’s jammed with amazing hacks, lessons, guides and motivation for making rapid and healthy gains:
Click this link to go and grab it now - IT’S TOTALLY FREE
But if you simply want to learn about the perfect macro ratio for fast gains on a plant based diet then here we go...
I'm gonna give you my EXACT blueprint - step by step:
STEP ONE - HOW MANY DAILY CALORIES DO YOU NEED TO BUILD MUSCLE?
You really want to build muscle and turn heads in the gym? Then you MUST get your numbers sorted or you will forever struggle to gain muscle, this is not a guessing game.
First we need to find your optimum calorie intake to maximize muscle gains, while staying lean and burning fat.
How? Head to www.calculator.net/calorie-calculator.html
Using myself as an example - at the start of my transformation I was 152 pounds. You’ll want to select ‘Moderately Active’ on the calculator drop down as you’ll be working out 5 times a week.
The calculator told me I’ll need to consume 3,577 calories per day to gain 2lb per week.
So that was my daily target.
STEP TWO - OPTIMAL MACRO RATIO FOR
LEAN MUSCLE GROWTH
The next step is to split those calories into an optimalratio of macro-nutrients - macros. Macros are of course proteins, carbohydrates and fats.
The word “macro” simply means large, because these are the nutrients the body needs in large quantities for energy, growth, tissue repair, immune function, metabolism and other essential functions in the body.
The body also needs micro nutrients (“micro” meaning small). These are vitamins, minerals and trace elements which are essential for regulating processes in the body, enabling chemical reactions to occur and for general health.
Each of the three primary macro nutrients provides a certain number of calories:
1 gram of protein provides 4 calories
1 gram of carbohydrate provides 4 calories
1 gram of fat provides 9 calories
An ideal macro ratio for gaining lean muscle mass on a plant based diet is 65/20/15 daily:
20% of calories from proteins
65% of calories from carbohydrates
15% of calories from fat
STEP THREE - GET TO KNOW YOUR MACROS;
HEALTHY GAINERS CARBS
HEALTHY GAINERS FATS
HEALTHY GAINERS PROTEIN
STEP FOUR - PLAN YOUR MEALS
Time to get organised. Have a plan for the week ahead and shop accordingly. Break your day down into 6 meal times to make things easier.
This is quite possibly the hardest job of all when trying to make gains - but aren't the hardest jobs usually the jobs that impact the biggest change? Well getting your macros and food intake correct is no different.
This is where you win or lose.
If you're not gonna commit to eating properly then seriously - brother to brother - I urge you not to bother wasting your time and money on the gym membership because no matter how hard you push those weights your muscles won't grow without being fed consistently and with the correct foods and the right amounts.
STEP FIVE - TRACK YOUR EATING
This is critical. You can’t cut corners here. For the first few weeks you’ll need to track what you’re eating to make sure you’re hitting your targets.
How do you do this?: www.cronometer.com
It’s an awesome and easy to use, free tool, where you input your daily intakes and it gives you a breakdown of everything you need to know.
You’ll find that after a week or 2 of doing this you will begin to get a feel for the meals you’re eating and the calories and nutrients you’re getting in. Tweaking things during that period to make sure you are hitting all your targets.
So you won’t need to do it forever - just a few weeks of commitment. It’s vital to your success and health so it’s a step that you really can not afford to skip past.
If you're looking for ideas of what to eat then go and checkout this video - what I eat in an average day while in bulking mode:
WANT A DONE FOR YOU BULKING PROGRAM?
JOIN our 30 DAY Challenge and bring the GAINS >>>