Je me tais, j'écoute et j'observe.

My challenge: One year of bodybuilding while being a vegetarian – now vegan – part 2/7

And yes, no mistake in the title… A month after my first physical tests and adopting a vegetarian diet, I suddenly became vegan. I had been thinking about it more and more for several days until I watched one too many videos. Or on the contrary, I became so because maybe I hadn’t watched enough. I know myself, I know that the slaughterhouse videos immediately make me question myself.

Somewhere so much the better, we might as well get things done as quickly as possible and spare the suffering as much as possible. My challenge “one year of weight training with a vegetarian diet” becomes in a way “11 months of weight training with a vegan diet”.

The plate

So there, we had to take matters into our own hands. 10 minutes after making this decision, I bought myself some vitamin B12, which is the bare minimum in a vegan diet. For the rest, I educated myself little by little, taking care to keep a healthy and balanced diet.

Thinking about it, all you have to do is learn about the composition of foods that you no longer eat, see how rich they are among their beneficial components and make replacements with the most suitable vegan foods . Then supplement when the vegan diet does not cover the recommended daily allowance.

With sport, most needs are increased. As I said before, I’m not the type to count calories and grams, I find it terribly boring, robotic and demotivating. So I made sure to focus my diet on the most nutritious foods and I didn’t limit myself to rationing.

The mirror and the blood test will be my two guides to lift the foot or not. (I went to see my doctor who ordered me to have a blood test halfway through, and I will ask him for one too at the end of my challenge.)

Riz, épinards et panisse (galette de farine de pois chiches)

Concretely, with a vegan sports diet, I have been able to understand so far that attention is to be paid mostly on protein, iron, omega 3, zinc, calcium and vitamin B12. The rest is not difficult to find in a plant-based diet. So here is how I reoriented my diet:

Proteins (meat, fish, eggs, dairy products): the same as in my previous article where I added beans white, falafels, pilpil.

Iron (red meat): vegetable proteins (legumes, cereals) and in certain vegetables (broccoli , green peppers, tomatoes)

Omega 3 (fish, eggs): vegetable oils, nuts, almonds, chia seeds, avocados and food supplement: vegan capsules made from micro algae.

Zinc : food supplements. It seems rather difficult to get sufficient zinc intake with a vegan diet, especially with the additional bodybuilding needs.

Calcium (dairy products): soy milk enriched with calcium, almonds, broccoli

Vitamin B12 (meat, fish, eggs and dairy products): food supplement enriched with methylcobalamin, a form of B12 active in the body.

Treening

Previously, my workouts focused on building muscle mass with sets ranging from 10 to 12 repetitions. I have reduced this number of repetitions, which are currently set at 8. This allows me to disaccustom my body from this training system and to do heavier sets, in order to aim for a gain in strength.

These are not really sets based on strength, the number of repetitions is still too high (strength is worked on sets of up to 5 or even 6 repetitions), but it is still more present only on sets of 10/12 repetitions.

treeninglife-defi-1-test-vegan-musculation-lifestyle

  • Session 1): Legs + Back + Biceps (overhead squat, deadlift, pistol squat, dumbbell curl)
  • Session 2): Torso + Back + Abs (bench press, dips, 1 hand push-ups, muscle up, pull-ups, toes to bar)
  • Session 3): Circuit (4 laps with the greatest possible life of: 20 hang snatch 40kg + 20 L sit) + Cardio (run 5km)
  • Session 4): Legs + Shoulders + Biceps (back squat, overhead squat, front squat, shoulder press, push press, bar curl)
  • Session 5): Back + Torso + Abs (muscle up, pull-ups, toes to bar, dips, bench press, 1-hand push-ups)
  • Session 6): Cardio: run 5km

Overall, I haven’t had a lot of difficulty in training. I made progress on most of the performances except on the back squat where I had to lower the loads after a month, but I think the change of diet is too recent to judge any variations.

But I also caught a bad cold in the middle of my two months, which caused me to have a few shortened sessions due to lack of energy. The sprinkler watered? (I wrote during this period 5 tips to never get sick in winter …) I think my body is not used to veganism yet.

Also, my diet is not optimal, which may have contributed to making me sick. Especially since I really increased my training volume when I started my challenge. Otherwise, I failed to do all the endings based on the split. Being drained after a workout, I realized that it was difficult to re-motivate myself to go cardio.

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