bodybuilding diet macros

hey, what’s up, guys. sean nalewany hereat www.seannal.com – www.bodytransformationtruth.com. my voice is a little bit off here. i justgot back to canada from australia a few days ago and i came down with a cold, still a bitjet lagged as well, but definitely do for a video here. in this video we’re talkingabout vegan bodybuilding diets. the question being: can you build muscle and gain strengtheffectively while following a 100% plant based diet that excludes all animal products. so,no meat, no dairy, no eggs, no cheese, no whey protein, just pure plants sources only.it seems we’re, sort of starting to see more and more discussions about vegan dietspopping up in the youtube fitness community. it’s something i’ve personally been researchingand it’s something that a lot of people

have asked me as well, so in this video ijust want to address, nothing to do with the ethical side, but just in terms of bottomline effectiveness. how does a vegan bodybuilding diet stack up against a diet that includesboth plant and animal sources? the simple answer that i would give is that as long asyou’re tracking your diet with reasonable accuracy, meaning that you’re consumingthe proper amount of calories each day to support muscle growth and you’re gettinga sufficient amount of daily protein and fat, then i don’t see any reason why you can’tbuild muscle and gain strength just as effectively while following a plant based diet, prettymuch as simple as that. nutrition is really just a numbers game when it all comes downto it and as long as you take the time to

planned things out properly, then yes, youcan use plant based foods sources exclusively to meet all of your nutritional needs forbuilding muscle and gaining strength. now the main area that people get concern withhere is when it comes to protein, but the reality is that there are actually plentyof high protein plant based foods that you can eat that will pretty easily allow youto get all the protein and amino acids that you need to optimize muscle growth as longas you planned things out properly. you’ve got things like beans, lentils, tofu, quinoa,tempes, seitan, nuts, whole-grains meats substitutes, these are just a few examples and if you’replanning out your diet properly it’s actually pretty easy to hit your daily protein needsusing those types of foods, and then on top

of that there are also plenty of vegan proteinpowders out there that are going to give you just as much protein per scoop as whey andif you throw in a scoop or two of that per day then hitting protein needs is really nota problem at all. not to mention that most people actually require far less protein thanthey think. now i’ve traditionally gone with the 1 gram per pound of body weight figure,but realistically 0.8 grams is probably enough for most people. that is something that i’mgoing to revise moving forward in my recommendations. not that going a bit higher is a problem,but 0.8 grams is likely enough if you do want to bring that figure down a bit, and that’sgoing to be about 140 grams of protein for a 175 pound person which isn’t really muchwhen you start adding everything out throughout

the day. now in terms of carbohydrates, that’sobviously no issue whatsoever on the vegan diet, and then when it comes to fat intake,again, not a problem. nuts, nut butters, seeds, avocado, healthy oils, tons of options tochoose from there as well to make sure you’re getting enough fat to control your appetiteand keep hormone levels optimized. now the one point that i would make is that for thosewho are wanting to follow a vegan bodybuilding diet and who want to fully maximize theirmuscle gains, then tracking your food intake does become increasingly important here. thereason being that most plant based foods are on average going to be lower in protein bydefault, lower in calories by default and if you’re just trying to wing a vegan bodybuildingdiet without planning things out in advance,

then there is a reasonable chance that youcould end up too low in total calories or too low in total protein or even fat. if thathappens obviously that is going to compromise your results. that’s why on average, ifyou took the total vegan population versus those who do consume animal products as well,vegans will be, again, on average thinner and less muscular, but that’s not becauseof vegan diet is inherently inferior for gaining muscle, it’s just that the average personout there doesn’t really track their diet in terms of calories and macro nutrients,and by default those who follow an entirely plant based diet are going to be getting infewer total calories and less protein. that’s why people tend to, sort of have this imageof vegan’s being weak and skinny, and they

think that it’s not possible to build musclethat way. but again, it’s not the diet itself, it’s just the fact that it does take a bitmore work and a bit more planning to specifically [inaudible] a muscle growth. however as longas you do plan things out and you can say that, “this is how many calories i needto maintain a surplus for building muscle. this is how much protein i need. this is howmuch fat i need and this is how many carbs i need, and these are the foods in quantitiesthat i’m going to use to meet all of those needs”, then it really shouldn’t be anissue because, again, it is just a numbers game at the end of the day. with proper planningall of those needs can be met using plant based sources. it’s just a matter of puttingin the work and planning things out in advance,

it’s really as simple as that. so thanksfor watching, guys. make sure to follow me on facebook, twiter, instagram if you aren’talready. you can check out my complete body transformation blueprint over at www.bodytranformationtruth.comby clicking here, or by using the link in the description box. that program is goingto give you all the tools you need to build

bodybuilding diet macros,muscle and lose fat at your maximum potential,whether you’re following a vegan bodybuilding diet or you are consuming animal products.the official website is www.seannal.com and make sure to comment, like, subscribe andshare the video if you did find the information helpful. talk to you guys again soon.