How I gained 8.9 lb of VEGAN muscle in 23 days (eat like this)
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- Опубліковано 10 тра 2024
- I’m on a 90-day bulking journey to gain as much lean vegan muscle as possible to prove that you can get super strong and fit on a 100% plant-based diet.
In this video, I’ll explain exactly what I am eating to build lean vegan muscle. And I’m also documenting my health and fitness journey with tons of data and information.
If you have not yet watched Episode 1 of my journey, here it is: • What Is Possible As A ...
You can see all of my health records (DEXA scans, blood work, steroid tests, etc.) here: thevegangym.com/data
Here’s the IGF-1 study I referenced in the video that demonstrates a clear U-shaped relationship between IGF-1 levels and all-cause mortality in a large population of 440,185 individuals: onlinelibrary.wiley.com/doi/1...
Below is a list of the scientific papers that I referenced in this video to support the benefits of my daily whole-food (supplement) powders, which Dr. Greger cited in his book How Not To Age.
I consume ¼ teaspoons of each of the following daily:
Turmeric powder: pubmed.ncbi.nlm.nih.gov/23941...
Piperlongumine (long pepper powder): www.ncbi.nlm.nih.gov/pmc/arti...
Note: Piperlongumine can also increase the absorption of curcumin (the compound in turmeric) by 2,000%
Black cumin seed powder: pubmed.ncbi.nlm.nih.gov/33140...
Amla powder (dried Indian Gooseberry): www.ncbi.nlm.nih.gov/pmc/arti...
I also consume 1.5 teaspoons of mushroom powder daily. I use a blended powder of 10 different mushrooms for maximal health impact: www.amazon.com/dp/B07RG8MMXW
00:00 - Intro
00:55 - Pre-workout
01:57 - Breakfast/lunch
07:14 - Coaching call about nutrition
10:16 - Supplements & vitamins
17:01 - Dinner
18:45 - Mango nice-cream dessert
21:54 - Creatine
23:16 - Nutrition breakdown
31:01 - Diverging from my meal plan
33:45 - Tips for going out to eat
36:37 - Reflecting on my sleep struggles
40:03 - DEXA scan
42:54 - Coaching call with Daniel
50:46 - Outro
Get 1-on-1 coaching from The Vegan Gym Team: www.vegansuperheroacademy.com/
Listen to The Vegan Gym Podcast on:
Apple Podcasts: podcasts.apple.com/us/podcast...
Spotify: open.spotify.com/show/5BXJKch...
Follow The Vegan Gym:
Instagram: / thevegangym
Facebook: / thevegangym
Our Mission:
At The Vegan Gym, we're on a mission to help 1,000,000 vegans get into the best shape of their lives. We believe that the more healthy, fit vegans there are in the world, the faster veganism will spread. Let’s work together to inspire change, spread compassion, and challenge the status quo.
Music credit:
MB01DVXXTJWUYOX
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Attention all skeptics, vegan haters, and carnivore bros: I anticipate some of you will lose your minds when you see this video. While I don’t understand the animosity, I do understand the skepticism. Believe it or not, I also used to think you couldn’t build muscle as a vegan. But before you leave a comment, you might want to read this post…
➡ MY GOAL:
I have been vegan for nearly 10 years. My goal with this video (and my whole vegan health and fitness series) is to prove that all vegans can be super healthy and fit.
But I don’t expect anyone to believe me without proof. And that’s exactly why I’ve been tracking all of my health data. You can see all of my health records (DEXA scans, blood work, steroid tests, etc.) here: thevegangym.com/data
➡ MY 3-WEEK PROGRESS:
I got my “before” DEXA scan on March 2nd, 2024. I didn’t exercise or even eat much on March 2nd or March 3rd. I was feeling on the edge of getting sick, and we were in the middle of a filming block, which means 10 to 16-hour film days.
Despite not feeling great, I ended up starting my 90-day bulking journey as planned on March 4th, 2024. And my first DEXA scan progress update occurred on the morning of March 27th, 2024.
A DEXA scan is a medical imaging technique primarily used to assess bone density but also employed to measure body composition. It is the gold standard for measuring body fat percentage and lean muscle mass in research and clinical settings.
➡ IMPORTANT FACTORS:
Most people will not be able to build muscle as quickly as I have, regardless of what you eat. Here are two factors that helped me see such rapid progress:
Factor 1) As I note in the video, I started taking creatine for the first time in a long time (at least 9 months). Creatine naturally causes some water retention, which can help you increase your lean mass.
Factor 2) I have previously had more lean muscle. I was at my biggest size about 4 years ago. In the past few years, my primary focus has been growing The Vegan Gym team and making our Vegan Superhero Academy coaching program the best vegan health and fitness coaching program in the world. While it’s not possible to quantify the total impact of this factor, there is certainly a “muscle memory” effect that allows you to regain muscle you previously had more quickly.
➡ GENETICS:
I just want to make a quick note about genetics. I know it’s cliché for fit people to claim that they just “work hard” (especially people who lie about their steroid use - more on that later). But I have no reason to believe that I have above-average genetics.
Nobody in my family has ever been particularly fit or athletic (besides my brother, Anders, who co-founded The Vegan Gym with me), including my parents and grandparents. Also, I graduated high school at 5’11” (my current height) and just 130 pounds. You can see a photo of my 17-year-old physique at 0:48 in this video.
➡ PROTEIN QUANTITY:
According to U.S. and Canadian dietary reference intakes, the recommended daily allowance for protein for healthy adults is 0.36 grams per pound of body weight (0.8 grams per kilogram of body weight).
Source: www.ncbi.nlm.nih.gov/pubmed/23107527
This means that, as a bare minimum, a 180-pound person only needs 65 grams of plant protein per day. This recommendation is extremely easy to meet as long as you eat a calorically sufficient diet.
However, many decades of research and anecdotal evidence prove active people, particularly those who lift heavy weights regularly, need more protein than the average person.
In general, if you are working hard to build muscle and strength, or preserve lean muscle mass while working to lose body fat, I recommend following the succinct advice of Dr. Brad Schoenfeld and Alan Aragon that they published in their 2018 scientific review.
You should aim to consume protein at a minimum target intake of 0.4 grams per kilogram of body weight (0.18 grams per pound of body weight) per meal across a minimum of four meals. That is a minimum of 1.6 grams of protein per kilogram of body weight per day.
Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
At the end of the day, the most important factors for maximizing muscle growth are 1) your total daily protein intake and 2) the protein quality of your meals. If you don’t want to (or can’t) follow their advice exactly, then just aim to hit your total protein intake every day.
Note: I am choosing to consume more protein than their minimum recommendation to maximize my results and ensure I don’t leave any gains on the table. Before you tell me I don’t need to eat this much protein, please share documented proof (DEXA scans, nutrition plan, etc.) of a vegan who gained even half this amount of muscle in less than a month on a low-protein diet.
Just because I’m eating a high-protein diet doesn’t mean that you need to.
➡ PROTEIN DIGESTIBILITY:
I mention protein digestibility at 25:37 in this video. Below is an expanded version of my thoughts.
Not all protein is created equal. For example, one gram of protein from corn-based breakfast cereal (with a digestibility score of 0.012) is inferior - from a muscle-building perspective - to one gram of protein from pea protein concentrate (with a digestibility score of 0.822). In other words, corn-based breakfast cereal does not provide the same essential building blocks for optimum muscle growth as pea protein concentrate.
You can learn more here: pubmed.ncbi.nlm.nih.gov/25644361/
In general, plant-based proteins exhibit lower digestibility than animal-based proteins. HOWEVER, THIS DOES NOT MEAN THAT A VEGAN DIET IS INFERIOR TO A DIET CONTAINING ANIMAL PRODUCTS.
While protein digestibility scores are important, you must understand that they do not indicate the healthfulness of foods. Just because animal products have a high protein digestibility doesn’t mean that they are healthy. Our bodies just naturally synthesize amino acids from protein sources that more closely mirror our own bodies’ proteins.
That doesn’t make it healthy or necessary to consume animal products. In fact, it’s much the opposite. Plant protein is preferable because food is a package deal. Plant foods offer a copious array of health-promoting nutrients like vitamins, minerals, antioxidants, phytochemicals, and fiber that animal products do not.
➡ STEROIDS:
I am a lifetime natural. I have never taken steroids, testosterone, or any such anabolic substances in my life. Honestly, I’m not that big compared to the world’s top natural bodybuilders (who are heavily drug-tested). But for some reason, lots of people like to claim I’m not natural.
If you’re one of them, thank you for the compliment. 😉
Frankly, I don’t care if someone uses steroids. But I have no respect for people who take steroids and then claim they are natural. That is deceitful and misleads many people. I think this is especially true for young men who look up to big, strong guys who abuse steroids. I think it’s pretty messed up to set unrealistic expectations for impressionable young people who have some of the highest rates of body dysmorphia.
I have made the decision to remain natural because my health is more important to me than my physique. I went vegan for my health in 2014 after a cancer diagnosis. I can tell you from personal experience that compromising your health for any reason is not worth it. If you don’t have your health, you don’t have anything.
I will be sharing my steroid test in Episode 3 of this series, but you can get a sneak peek by seeing my negative result here: thevegangym.com/data
And if you still don’t believe that I’m natural, I’d be happy to pee in a cup anytime, anywhere for you to do your own analysis. If you’re into that sort of thing.
➡ TESTOSTERONE:
Honestly, my testosterone levels are on the low side of the normal range. I actually learned this a few months ago when I got my first hormone panel done. My total testosterone was measured in a January 6th, 2024 blood test and found to be 336 ng/dL. My latest measurement was taken on March 27th, 2024, and found to be 269 ng/dL. I’m unsure why my testosterone level dropped from early January to late March because I increased my calories, muscle mass, and resistance training volume. However, as demonstrated by this video, being on the low end of the normal range clearly does not impact my muscle-building results. Also, I’m not experiencing any of the hallmark adverse effects from low-ish testosterone.
➡ CONCLUSION:
While most people won’t be able to gain muscle as quickly as I did for this video (as explained above), it is possible to be super healthy and fit as a vegan. You can easily build lean muscle and strength on a 100% plant-based diet.
If you are a vegan who would like some expert guidance to look and feel your best, you can check out the Vegan Superhero Academy, our 1-on-1 online vegan health and fitness coaching program: www.vegansuperheroacademy.com/
For any vegans who just read all of this, thank you for your time. 🙏
I would greatly appreciate it if you would take a minute right now to share this video with a vegan you know to help inspire them along their health and fitness journey. At The Vegan Gym, we’re on a mission to help 1,000,000 vegans get into the best shape of their lives, and the accomplishment of our shared mission is only possible with your support.
And if you don’t know any vegans, please consider sharing this video with a friend or family member who doesn’t think it’s possible to build muscle as a vegan. I’d love to help you prove to them that it’s possible! 😉
If you have not yet watched Episode 1 of my journey, here it is: ua-cam.com/video/cqLfHQgS9yI/v-deo.html
Thanks to everyone for reading this and watching the video, even the carnivore bros. ❤
Woaaah, thank you for all the great information and work you do for the fitness/vegan community!
@@La_TangoMariaathank you 🙏 I appreciate the support 😊
It's so awesome that you got the data to prove you're telling the truth. I think it was a great idea
Haters gonna hate, but for the rest of us, this is near priceless data. Thank you for putting so much effort and time into this. I am trying to promote a vegan diet by my own example, since I gained 12kg in the past 2 years solely on a vegan diet. My weight back then was under 60kg, and my height is 180cm. Everybody was used to me looking like a twig, lol. Now complete strangers compliment me, but more importantly, at 36, I feel better than ever, health-wise, even though I am also diagnosed with MS which pushed me to make this diatery and lifestyle change in the first place. @na_vegana_fajn
Follow every video you make, thanks for sharing your journey with us, we all learn a ton from you.
Holy cow there's some really mean comments here! I just wanted to tell you that I love your videos and podcast. I've been a vegetarian for like 20 years, but an unhealthy junk food one. Between you and Plant Based Dads I've been inspired to ditch the eggs, dairy, and junkier foods. Not totally vegan yet but eating like 85% vegan now and just healthier foods in general. Thank you!
What a beautiful comment. Thank you so much for your kind words and support! 🙏😊 I really appreciate it and I’m honored to have played a small part in your plant-based journey. Keep it up! You’re doing great! 💪🌱
Excellent tangy salad dressing - Silken Tofu, a couple fresh squeezed limes, some dill, a little onion and garlic powder, salt to taste, fresh ground pepper, a little turmeric, and water for desired texture. Blend it all together and is awesome on salad or over a nice baked potato. Or to dip fries in. Sometimes I use cashews instead of tofu and also turns out delicious. Edited because I forgot to mention that it is also great over steamed broccoli.
Even though I love tofu and eat it daily, it doesn't taste good to me in dressing. love the cashew version. A small spoonful on salads along with vinegar. Also great on tacos, etc.
Thanks for sharing! Anyway you can provide some specific measurements on the salad dressing for a single person? I'm that kind of cook... 😅
This sounds delicious 😋
this is amazing Leif, thank you for all the content you keep posting
Thank you so much for your kind words and support 😊🙏 I really appreciate it!
Dude, your cholesterol #s are insane!! Looking good from the inside out!! WTG
Thank you very much for your kind words and support! I appreciate it 😊🙏🌱
Your thorough style of explaining everything us impressive!
Thank you, I appreciate you watching and leaving a comment 🙏😊
Wow, this is all so interesting!!! Great ideas, and tips here Leif, thank you!
Thank you so much for your kind words and support! 💪🌱 I really appreciate it 😊🙏
Wow!! Awesome!! Just remember when people say negative or mean things to or about you it really has nothing to do with you. They are just unhappy with what they can do and they want you to be on that same level they are at. You definitely put in the time and hard work to make that happen! Thanks for sharing !
Thank you for the kind words and support 🙏 I appreciate it! 😊💪🌱
Great job you should be so proud of yourself. I really enjoyed this episode and can’t wait to hear all about how you transform.
Thank you for your kind words and support! I appreciate it 😊🙏
I'm really enjoying the series and love the honesty and transparency of the whole process and videos. Well done on your work to meet your goals, no nasty comment can take that away.
Thank you so much for your kind words and support! 💪🌱 I really appreciate it 😊🙏
You do it so professionally, very nice to watch
Thank you so much for your kind words and support 😊🙏
Awesome video! I love the throwback scenes also! You’ve come a long way! And I love that you included your mom! She looks great! I love the “Level 99 Vegan” tip she gave also 🤣🤣🤣
Thank you so much! I appreciate the kind words and support 🙏😊
So many vegan GAINS!! Proving all the haters and skeptics wrong 💪🏻
Thank you, I appreciate your kind words and support! 😊🙏
Loved this vid! And your mom is a very kind lady
Thank you for your kind words and support! 🙏 Yes, my mom is amazing! ❤️
Amazing video as always
Thank you 🙏
The creatine muscle bloat is crazy! Congrats! It might go to show you were just undereating before in your previous cutting or maintenance phase
Thank you for the support 😊 I would estimate 2-3 pounds of lean mass increase due to creatine.
Also, I was not cutting (or under eating) prior to the first DEXA scan. In fact, I started my bulk unofficially on February 22nd, 2024 - 9 days before my first DEXA scan. When I went to schedule my DEXA scan in February, I was surprised to learn that they were booked 4 weeks out. So I booked one for early March and decided to just get started because I had already prepared mentally to get started.
According to my bathroom scale, I weighed 178.6 lb on the morning of February 22nd when I started my bulk and 180.2 lb on the morning of March 1st, the day before my scan. So I was already gaining weight for a week and a half before I got this first DEXA scan. You can see that on my body weight graph in this video.
Also, my weight didn’t spike a ton in the first few days of my bulk, like I would expect if my lean mass increase was largely due to water retention. It steadily increased over the 3+ weeks between my March 2nd and March 27th scans.
Thanks for watching 🙏
Amazing, I am going to start focusing on my diet and training too. Will be interested to see if I can reproduce similar results.
As an aside, your mum and you are looking so beautiful and vibrant!
Thank you so much for the kind words and support! I appreciate it! 🙏😊
Great video Will you please
do the Igf1 video asap?
I think Some of us who know what it is, may be concerned about getting too much protein .
It can increase igf1, which can cause bone growth acromegaly.
It may possibly shorten life span. Thanks
I'm also really anxious to hear your take on this.
Congratulations!! Your hard work has paid off 🎉🎉 Love your content, as always! also, your mom is so sweet haha happy late birthday to her
Thank you, I really appreciate your kind words and support 😊🙏
One thing I was never sure if needed scaling were the micro-nutrients. Similarly while I set overall grams of protein goals are there specific amino acids goals that should be set to make sure one is eating plants/use protein powders weighted more towards those particular amino acids? Or is it like meat where as long as you are varying all that as long as you hit the overall grams target you'll hit the amino acids targets too.
Wow! Just amazing, so well made and interesting🥹 just started creatine a few days ago💪 will try the Greger Spice packet😋🌱 looking forward to the rest of the journey🏋🏼♀️🥗
Thank you so much for the kind words and support! Wishing you all the very best on your vegan fitness journey! 💪🌱
@@TheVeganGym thanks😊🌱🙏
Incredible results you’re getting there- well done you fir your determination and work ethic.
One thing that might help with understand issues around sleep ( I’m a sleep practitioner) - creatine can cause issues with sleep as it increases stores in the brain. It’s an accumulative effect, so a few days off may help reduce the brain store and lead to a better night’s sleep.
Obviously, do whatever you choose- I’m just offering information you may not be aware of.
👍
Thank you so much! 🙏 I appreciate you sharing that expert info! I never knew that!
Thoroughly enjoying your channel from a fellow vegan athlete🥰🤍🌱
Thank you so much! I appreciate your support! Keep crushing it! 💪🌱
Hey! Would you ever be interested in doing a meetup (or even irl training sessions, but I realize that could be less realistic) with subscribers who happen to be in your area?
It's crazy knowing you and/or Anders are a few miles away and we still may never cross paths! You guys are crazy inspiring to me, and the vegan scene even in the city here just isn't that big.
Thank you so much for your support! 🙏 I think that’s a great idea. I would love to do a meetup! I recently moved to Dallas. Where do you live?
@@TheVeganGym I'm in the OKC area, but Dallas is an easy trip! I'll already be going soon for something else. I heard there may be a new Sl*tty Vegan in the area too to check out 😌
Hello Leif
Thanks for this.
Can you clarify what type of creatine you use. Plant sourced?
Any vegan creatine monohydrate will do
I use Sunwarrior Vegan Creatine Monohydrate, but you can use any vegan creatine you want 🙂
Amazing results ! Wow!
Thank you for watching! I appreciate the support! 🙏😊
Hey! Thanks for this detailed video! I am vegan and my husband is vegetarian, he eats vegan except the occasional thing. He is really into fitness and I am getting quite into the gym too. I like your videos because I want to eat healthier and maximise protein, especially getting ideas for what to make for my husband! I am also a long time fan of Dr Greger but over the years more vegan treats/junk food came into existence and I end up eating it. I love when you show the summary of what you've eaten and the nutrients etc. that's really inspiring. And that you don't do it with masses of protein powders etc. I am much less afraid of soy as I used to be and done a lot of my own research to get to that point as well. I wanted to comment after reading the comments here... I can imagine where they are coming from because people don't want to believe it, but they are here watching your video which I think shows that they want to believe it, even if they can't. My husband would probably say something similar, but bit by bit you're showing people what is possible and planting the seed in their mind even when they are resistant. That's how I became vegan in the first place and I'm eternally grateful to the person that told me something that I initially didn't believe... But made me wonder.
By the way, my husband is in the best shape ever at very nearly vegan and now over 40, he has no problem with gaining muscle and loves Tofu scramble!
If you got this far I have a couple of questions. How come you scheduled the 2nd scan 23 days after and not a month for example? Also I would like to know if there are any down sides/ side effects for taking creatine, my husband encourages me to take it but I'm not consistent and I don't love putting things I don't understand into my body.
Creatine has been tested for decades. It’s safe. Just make sure you drink lots of water.
Gregor takes it !
@@seanogorman3617 this is very encouraging thank you
Cool. Enjoy this very much. What kinda split are you using ?
I'm using a 5 day split.
Push/qoads
Pull/hams/glutes
Rest
Push/calfs
Legs/abs
Pull/side delt/calfs
Rest.
Thank you for the support! 💪🌱
Here’s my current split:
Tuesday: Upper Body
Wednesday: Lower Body
Thursday: Rest
Friday: Pull Day
Saturday: Push Day
Sunday: Legs
Monday: Rest
@@TheVeganGym excellent split. That's a favorite one next to the one I do now.
@thevegangym
Leif.....what brand of vegan Omega do you take / recommend?
I take Sapling DHA/EPA. It’s great! Especially the peppermint flavor. 💪🌱
Here’s the link: a.co/d/3M6V69C
Loving all the vegan fitness content and the way you break down the info in these videos! Just one note on something else you mentioned: HP was a childhood favorite of mine as well, but please do some research on JKR. She's not a good person and neither her nor her work deserve any more exposure nowadays. You strike me me as a smart and compassionate person, and I'm certain you don't want to (purposefully) support someone like her ❤
Add in greens like kale which increase nitric oxide that helps with oxygen levels.
What are your thoughts on kombucha tea and vit b12?Pub med has some info on this although I personally want some evidence. Nevertheless, I'm watching your channel to give good advice to my vegan and vegetarian relatives, I'm on the complete opposite spectrum (carnivore for years).Ideally, I'm looking for ways to reduce supplements and get most vit from whole foods for them.
Wow, I really appreciate your respectful comment. Most carnivore people come to our channel to leave mean comments. I really appreciate your comment. I think kombucha tea doesn’t really have any redeeming properties. It’s just sugary garbage in my opinion. So I don’t have personal experience with the impact of kombucha tea on B12. But I don’t recommend that anyone drink it. Pretty worthless in my opinion. Vegans (and most omnivores for that matter) should definitely supplement with B12, however.
@TheVeganGym thanks,I'm aware that the expensive vitamin methocobalamin b12 can be absorbed better than cyanocobalamin b12 and this is the one I've recommended and it works much better for them.Also,I know you can get one form of omega 3 faty acids from plants but I think you need to supplement the omegas DHA and EPA...now,there are some qualities of DHA in algo oil(plant that is found in sea and is consumed by fish,suitable for vegans). I hope this helps the viewers, I support everyone trying to be healthy.Feel free to add any concerns or any information on this topic.I love learning.
Great video
Glad you enjoyed it! Thanks for watching! 🙏
Which brand protein powder is hard for you to digest and which is easiest?
I really like True Nutrition toasted coconut pea protein and PEScience PB vegan protein 💪 Thanks for watching! 🙏
Curious as to why you wouldn’t just add the spices to your smoothie instead of downing them with the starch packet?
Because they will change the taste. And not in a good way 😅 Thanks for watching 🙏😊
Are you checking your serum chemistries through this process of bulking? Blood pressures?
Yes, I am. You can see my blood tests by clicking the link in the description 🌱💪
Boy, I wish you had a list of the products that you showed during this whole video. For newbies, we don't know all the ins and outs to the best products.
I’d be happy to help! What products are you looking for specifically? I included more info about the spice supplements I’m taking in the description. 💪🌱
@@TheVeganGym Thank you for the spice info. Your videos are great, we're slowly becoming more and more plant-based. It can be a little overwhelming, just having all the proper spices and supplements in the house. It takes time. I'm trying to be patient with our change. Keep up the great work!
Is that blender one of those vacuum blenders?
It is a Vitamix A2500 🙂 I've never heard of a vacuum blender before - that sounds interesting!
Is it healthy and okay to eat two 14 oz blocks of organic extra firm tofu everyday?
I personally believe that’s perfectly healthy! 💪🌱
Hey Leif,
Gaining 9 pounds of lean body mass AND losing fat,in 23 days, is highly highly doubtful,
If not IMpossible.
I have never heard anyone gaining that much muscle, without gaining half of it in fat, let alone losing fat at the same time, and in so short period of time.
I don't know why that is, but i still have my concerns about how is that possible.
Anyways, i have 2 suggestions for future videos.
1. Make a video consuming 1 pound of soy per day, for one month, as Brian Turner has done.
Take a blood test before and after, and compare them when you finish the challenge.
Curious to see your results on your hormones (thyroid mainly), libido, appetite, physique,and many more. Hope you try it!
2. What is Dr Greger's take on seitan?
We know that gluten is inflammatory, so eating seitan often would not be a wise choice for most of us? Or, doesn't it matter as long as we are not celiacs?
Thanks!
Who said gluten is inflammatory???
So what was Turner’s result?
Where’s the evidence that gluten is generally a problem for the typical active person? Define “inflammatory.”
I’m not sure what you would like me to say. I think it's unreasonable to expect me to provide more scientific proof than I already have. Please read my pinned post. I note that creatine use coupled with "muscle memory" were big factors in my results. And I also noted the possibility of some measurement error in my video. I shared my DEXA scans publicly, among my other health data here: thevegangym.com/data. I don't know anyone else who has put themselves out there like this, with the exception of Bryan Johnson.
Well I'm vegan too but no, you didn't gain 4 kg muscle in 23 days. Most beginners can gain 5 kg muscle mass in the first year of their training. So here are some possible logical explanations why it looks like you gained 4 kg muscle:
1) Measuring/scanning error.
2) If you start taking creatine after a long time of not taking it. Creatine can absorb so much water so quickly to muscles.
3) You started working out again after a long pause so muscle memory kicks in. Even with this scenario, it would be mostly water in muscles.
I mentioned all 3 of those explanations in the video and my pinned post above. Please read my pinned post. Muscle tissue is comprised of approximately 75-80% water. Respectfully, with this in mind, suggesting that water in your muscles doesn’t count as “muscle” doesn’t really make sense. And to be clear, I was fully fasted for 12+ hours for both of these DEXA scans. That includes water. I got these tests done in the morning and did not drink anything before them. Thank you for reading and thank you for being vegan 🙏🌱
0.7 grams of protein per pound of body weight is all you need for muscle growth, being the anino-acid profile of “that”protein is of decent bio-availability.
Thank you for the comment 🙏 I generally agree with that statement for most people. You can read my thoughts on protein quantity and quality in my pinned comment at the top. Thanks for watching 😊🌱
What are examples of proteins with amino-acid profile of decent bio-availability? What proteins are not?
Sometimes this process is just too much! Ive been whole food fat free vegan for almost 20 years w/o all these supplements. I like Greger and have met him a couple of times over the years but if you follow everything he says you will go crazy assembling your meals. Beans, greens, fruit nuts and legumes will get the job done w/o all the fuss. At 67 I can still bench press 180 lbs and manage 11 or 12 pullups and so much more and all without fiddling with all details as you are showing. I have little use for a blender. Just enjoy the food and chew it yourself.
That’s awesome man, good for you 👏 I’m doing my best to optimize my health and fitness in a way that aligns with my goals. Smoothies and some supplements help me do that, but definitely aren’t required for great health and fitness. Thanks for watching 🙏
I just wanted to make a comment about the sleep. I have been vegan for 31 years and I'm in my 50s. Whenever my body fat gets low it really jacks up my sleep. You seem to have dropped quite a bit of body fat in a short period of time. Just wanted to mention that it could be the reason your mind is racing and you are unable to shut down. Low body fat seems to do that to me at least
Same thing happens to me, every time I drop to low body fat percentage. I have been weight lifting for 14 years, I was a competitor for few years too.
Interesting observation, thank you for sharing. 😊 However, I’ve been hovering around 11-14% body fat for years and historically, haven’t had sleep issues until recently. I’m working on it 💪
I'm confused, I thought plants dont contain creatine and it can only be obtained through the consumption of animal products?
Edit
I'm vegan.
I know our bodies create creatine and eating foods like pumpkin seeds, quinoa etc help our bodies produce it.
But when I see vegan builders say they take creatine, it's confusing. 😮
It can be created artificially.
Yes, there is vegan creatine 🙂 Just search for “vegan creatine” and you’ll find a ton of options 💪
I would say a lot of the gains is intramuscular water due to you starting to take creatine.. Still great progress though! Keep it up.
It's also what you refer to as "fluffiness" this is def. creatine. That's why vegans (that don't sup creatine) tend to be so fibery and skinny.
@@cheesenutpea Why do people prefer fluffy to fibery and skinny?
@@Elizabeth-dg8dn Not per sé a preference, however, most muscleheads want musclemass. So more size in their opinion is better.
Thank you for the support! 🙏 Your muscles can only hold so much “extra” water. I would estimate 2-3 lb of my lean mass increase can be attributed to water retention due to creatine.
@@TheVeganGym That makes sense! Then the remaining number sounds a lot more realistic I would say. Eithern way, great results.
Neat video.
Thank you for watching! I appreciate your support 😊🙏
I’m excited for your gains and supportive but highly skeptical. My alarm bells always ring when we’re anywhere within a 10 mile proximity of hyperbole - I feel like way more than anything else it’s the hyperbolic health claims that keep people away from and skeptical of veganism. I just can’t understand how even with perfect circumstances 9lb of muscle was created. Even gaining 9lb of new fat in 3 weeks is hard no? The results are the results and they’re clear, I just question how much we can rely on the accuracy of the results?
The invincible ignorance fallacy, also known as argument by pigheadedness, is a deductive fallacy of circularity where the person in question simply refuses to believe the argument, ignoring any evidence given.
I understand where you’re coming from. My intention is not to make inflated claims. Integrity is extremely important to me. I would never intentionally mislead anyone. I’ve done my best to transparently share what I’m doing and how I’m getting results. I clearly stated in this video and my pinned comment on this video that creatine use and “muscle memory” definitely played a significant role. I also clearly stated in my pinned post that most people won’t be able to replicate these results regardless of what they eat.
At The Vegan Gym, we’re on a mission to help 1,000,000 vegans get into the best shape of their lives because we firmly believe the more healthy and fit vegans there are in the world, the faster veganism will spread. In short, my goal is to accelerate our path to a vegan world.
To that end, I want to grow our UA-cam channel by getting more views. Generally speaking, your video titles and thumbnails need to make a solid claim that piques curiosity or you won’t get people to click. I titled the video “How I gained 8.9 pounds of vegan muscle in 23 days,” which is supported by all of my measurements and evidence.
I have been tracking changes in my body composition in 3 ways: 1) daily body weight, 2) body measurements (size of waist, chest, thighs, etc.) and 3) DEXA scans. The change in my DEXA scans coincide with my body weight changes and measurement changes. You can see my body weight graph in this video.
There might be some measurement error in my first scan, but someone got a scan right before and after me. There was no indication the equipment was faulty. Since DEXA scans are the gold standard of body composition testing and are proven to produce results with an accuracy range of +/- 0.5%, I have no reason to believe the first scan was significantly off. My strength has also increased markedly since I started.
For everyone who radically transforms their health or physique on a plant-based diet, what are we supposed to do? Cut our results in half and share those numbers in an attempt to make them less polarizing or unbelievable to non-vegans?
In scientific research, you share your exact results and back them up with data. Nothing more and nothing less. That’s exactly what I’ve tried to do. You also declare any conflicts of interest or external variables to consider, which is what I’ve tried to do in my pinned post.
Thank you for watching 🙏
9 pounds in 23 days?? Even IFBB Pro with blessed genetic can’t do that
An IFBB Pro is at the peak of their physique potential, so yeah, they won’t be able to do this. Please read my pinned post.
@@TheVeganGym not worth to read because it’s impossible 9 pounds of pure muscle in 23 days. Never said that story in a real gym people will laugh
❤❤❤
I workout but never see any muscle...I am disappointed
3 things to think about:
Sleep
Calories/Protein
Training intensity.
One of them likely isn't where it needs to be. Good luck!
@@LordConnorr thank you, I think I need a guidance
Yes, nailed it. These are the crucial variables 💪 You might want to consider getting a coach to provide guidance. That’s a game changer for most people.
Adjusting nutrition when life gets in the way? That's such a strange thing to say, sounds unrelatable as if you don't have a life other than your training and nutrition.
I meant adjusting your nutrition when your schedule changes or unforeseen things come up. I consistently work 60+ hours per week and have a partner, so I definitely don’t just train and eat 😅 Thank you for watching 🙏
now i want sushi😋
It’s hard to beat sushi! 🙌
Man, don't give much attention to those hatters... Congratulations 👏
I'm also a vegan with 1.84m and 94kg with around 15% bf without any steroids. I'm getting leaner and stronger and getting more weight.
I reduced the amount of weekly training for the same muscular group and increase the amount of protein powder intake. I'm overshooting more than 200 gr per day of protein and I don't feel any muscle soreness.
Thanks man, I appreciate it! Congrats on your progress too! Keep it up man 💪🌱
I mean, clearly you're not on PEDS. You look good, but not outstanding. So no idea why someone would claim that. But at no point did you guys realize that this was obviously a measurement issue? This is just not possible. I thought the title was gonna be a joke
I reference the possibility of some measurement error in this video. But the equipment was not faulty if that’s what you are suggesting. I have since gotten a 3rd scan that validated the 2nd scan’s results.
@@TheVeganGym I know that dexa scans have general error margins. Your third scan validating the second then just means that the first one was outright off. It is simply not possible with human physiology to gain that amount of lean tissue, especially as an experienced lifter. It's a fact
@@meuuderwell it just happened lol.
@@communismisthefuture6503not sure if people here are just inexperienced or uninformed on the topic. Dexa too has it's limitations in validity
@@meuuder you seem extremely uninformed
i see dat bitcoin shirt
😂
haha where my vegan Bitcoiners at? 🙌 In my opinion, we’ll be on the right side of history in two big ways 😎
I usually like your content but come on... you can't gain 9 pounds of muscle in 23 days. Especially since you've been training for years.
I’m not sure how I could possibly provide more proof. Please read the pinned post. I shared my DEXA scans publicly, among my other health data here: thevegangym.com/data
Muscle memory + perfect diet + creatinine bringing in lots of water + maybe variations in the scan working out just right to benefit the numbers?
@@communismisthefuture6503Yes, those are all factors that I’m attributing my results to. But I did get a 3rd scan done that verified the results so I don’t believe there was much measurement error, if any was present. Thank you 🙏
@TheVeganGym Dexa scans aren't accurate, that's why.
@@nicholasstear4761 I have been tracking changes in my body composition in 3 ways: 1) daily body weight, 2) body measurements (size of waist, chest, thighs, etc.) and 3) DEXA scans. The change in my DEXA scans coincide with my body weight changes and measurement changes. And yes, DEXA scans are the gold standard for measuring body composition. There’s a reason researchers always aim to use DEXA scans for measuring body composition changes. Here’s a good research article on the topic: pubmed.ncbi.nlm.nih.gov/32742961/
no you didn't dude. not natty, not with steroids, not with steroids and muscle memory. get outa here with this nonsense.
I’m not sure how I could possibly provide more proof. Please read the pinned post. I shared my DEXA scans publicly, among my other health data here: thevegangym.com/data
If you are suggesting I fabricated these documents, that is quite an accusation. I encourage you to reach out to BodySpec Dallas and DEXAFit Dallas to inquire about my scans. Both of these scans were also recorded on video in Episode 1 and 2, respectively.
And I also shared a negative steroid test on the above webpage.
@@TheVeganGym Oh, I didn't watch the video. You got fooled by a dexa-scan because you don't understand how glycogen retention works coming out of a cut. I gained 10lbs of "muscle" in about 2 weeks coming out of a cut as well. Maybe 1lb of actual muscle since I'm on steroids but the rest is glycogen retention, intracellular hydration and food in my stomach since I'm eating more.
Anyone who understands glycogen or bodybuilding at an intermediate level can see right through this "proof."
So you admit that he did gain it. lol. You can talk all you want about ohhh this and ohhhh that, but he did the testing and it showed results.
@@communismisthefuture6503 the testing is quite obviously flawed
@@meuuder 😂😂😂😂