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My challenge: One year of bodybuilding with a vegetarian diet – part 1/7

Here we go! As I announced previously , I decided to become vegetarian and to follow my physical evolution in relation to this diet, and this over a period of ‘one year. Today is the first round of testing and I don’t know really what will be the results.
Indeed, I rarely perform max because I hardly ever work under ranges of 5 repetitions. For cardio tests on the other hand, I do occasionally do some, being easier to set up.

The plate

Being recently vegetarian, I logically have a lot of progress to make. In this part, I will only mention the foods that I eat, their nutritional value will be explained in some ancillary articles. I still eat dairy products even though I have reduced their quantity. To put it simply, I hardly buy dairy products anymore, but I still consume them occasionally when I’m invited (cheeses, desserts). I replaced cow’s milk with plant-based milks: soy or almond.

For protein sources, I made sure to include quality plant protein sources in my meals to maximize the chances of reaching my goals and avoid deficiencies. I mostly eat eggs, tofu and all kinds of legumes and cereals rich in protein: quinoa, buckwheat, red beans, lentils, split peas and chickpeas .… In addition, their high content of slow carbohydrates allows to get plenty of energy for training.

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The consensus that until now dictated the obligation to combine legumes and cereals during a meal to have all the essential amino acids (proteins) is called into question by recent studies. But not having enough information to date, I will start by making these associations, the variety can only be beneficial.

I also eat a lot of nuts and oleaginous fruits, which are also very good sources of protein and rich in good quality lipids ( omega 3 ), such as for example almonds, hazelnuts, Brazil nuts and cashews , unroasted and unsalted, consumed as a raw product. I have increased my rations of fruits and vegetables and I garnish my salads and most of my dishes with olive oil or rapeseed , well balanced oils.

I also have a few dietary supplements: whey protein isolate from soy, creatine (which is not produced from animals). I stopped consuming bcaa and omega 3 for lack of information on traceability, and while waiting to possibly find sources reliable plants.


I am only giving here the general detail of my program with the exercises and the distribution during the week. There can be several variations within an exercise (example: bench press which can be performed on a flat or incline bench and with a normal or tight grip…).

I am currently working on building muscle mass. In a workout, I work a muscle / muscle group in a format of 8 to 12 sets of 10 to 12 repetitions, with rest times between 1min and 1min30. My warm-up is currently often composed of 3 attempts at a max of double unders, 3 min of handstand as long as possible (headstand position) then I switch to the specific warm-up of the day, depending on the muscle groups worked.

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  • Session 1): Legs + Back (deadlift + lunges + squat pistol)
  • Session 2): Pecs, Shoulders – (push-ups, handstand push up) + Back, Biceps, Abs (pull-up, sit up, sheathing)
  • Session 3): Cardio (sprint, 5km run)
  • Session 4): Legs (back squat + overhead squat + front squat + sprint)
  • Session 5): Back, Biceps, Abs (muscle up, pull-ups, toes to bar) + Pectorals, Triceps (bench press, forehead bar)

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