Muscle Without Meat:
How to Begin Plant-Based Strength Training

Robert Cheeke (the guy on the far left of the picture) is the most widely known name in the world of vegan bodybuilding. He is living proof that anyone can ditch meat and build a phenomenal plant-based physique.

Photo Credit: SweetOnVeg

When I first went vegan, I was in the middle of training for multiple marathons. Building huge muscle was the last thing on my mind.

However, one of the first questions I had long before I made the vegan switch was the most common question that almost everyone has, “where’s the protein?”

Find Your Heroes

Honestly, I really didn’t want to go vegan in the beginning because I feared I would lose my muscle mass when I stopped consuming animal protein. I thought I would turn into a super-skinny guy who could never have true strength.

I was wrong. Big time.

What turned the corner for me was finding examples of super-strong vegans. I was on a mission to find professional vegan athletes who excelled on plants.

My research revealed superstars such as triathlete Brendan Brazier, ultramarathon runner Scott Jurek, NFL tight end Tony Gonzalez, and bodybuilder Robert Cheeke.

As soon as I knew it was possible to be strong AND vegan, I was hooked.

Protein?

The common assumption is that protein (mostly from animals) is the optimal nutrition needed for building muscle (or simply surviving).

The reality is that you don’t need nearly as much protein as you think and anyone, including you, can build a strong, sexy, meat-free body.

I won’t go into the details on this post about the exact role of animal vs. plant-based proteins, so read this article for more info.

Strong and Healthy

For now, I want to focus on how you can build strong, healthy muscle with a plant-based (vegan) diet.

During the first six months after I went vegan I lost about 50 pounds. I dropped down to 165 during a massive detox, cleansing my body of years of toxic buildup.

This is normal. You can expect to lose weight, strength, and endurance during any detox.

I then spent the next six months gaining back strong and healthy vegan muscle.

I now weigh around 185 pounds and I can bench press more now than ever before in my life. Though I’m not a bodybuilder, I do care about strength-training and believe in its benefits.

Follow the steps below to start your own significant journey to meat-free muscle.

How to Begin Plant-Based (Vegan) Strength Training

1. Set a Specific End Goal

Begin by defining what you really want. Without a powerful WHY, you may easily fall off the wagon, so to speak. I recommend setting a goal of switching to a vegan diet and exercising for 45-minutes a day, three days a week. Be sure to get specific about anything you really want to accomplish (running a marathon, entering into a bodybuilding competition, losing 20 pounds, etc.).

2. Stop Taking Supplements, Protein Powders, and Anything Artificial

This is easy. If you are currently consuming anything that doesn’t grow out of garden or off a fruit tree, stop it. Your body will thank you.

3. Slow Down Your Current Workout

In preparation for the detox, reduce your exercise routine to no more than three days a week. You will need time to sleep and recover.

4. Detox

I recommend a juice feast or another liquid-based detox that includes only organic nutrients. When in doubt, contact me and I’ll talk you through it.

5. Switch to a Plant-Based, Vegan Diet

First, read my recommendations for switching to a natural health lifestyle. Then, I HIGHLY recommend you pick up a copy of Dr. Douglas Graham’s The 80/10/10 Diet. This is the diet I follow. It’s also known as fruitarianism, low-fat raw veganism, and 811. Once again, let me know if you have any questions.

6. Start Lifting, Slowly

You will probably feel weaker than normal after detoxing and cutting significant amounts of fat and protein from your diet. This is why it is imperative that you get plenty of sleep and slowly integrate a workout plan you can stick to for the long haul. Trust me, you will be much better off by creating slow lifelong habits then just sporadically working out in huge bursts of energy. Think tortoise and hare . . .

7. Don’t Forget to Hydrate!

No matter what – throughout this entire process – drink TONS of healthy, organic, refreshing liquid. This could include pure water, tea, vegetable juice, or other tonics that will reinvigorate your cells with life. Try to drink at least one gallon of liquid every day.