How to lose weight and build muscle on a vegan diet. - VeggieBoards
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#1 Old 02-12-2016, 04:03 AM
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How to lose weight and build muscle on a vegan diet.

Hi there,

What is the best way to lose weight and build muscle on a vegan diet? Is it true it's harder to build muscle as a vegan?
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#2 Old 02-12-2016, 09:15 AM
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You can't lose weight and build muscle, it's not possible.

You can still build muscle on a vegan diet, just eat enough calories and work hard.
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#3 Old 02-12-2016, 09:41 AM
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Originally Posted by pierrem View Post
Hi there,

What is the best way to lose weight and build muscle on a vegan diet? Is it true it's harder to build muscle as a vegan?
http://www.veganmuscleandfitness.com/#latestnews
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#4 Old 02-12-2016, 09:45 AM
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Nice website. They've published a book, too: http://www.veganmuscleandfitness.com/book/
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_________

Specific recommendations for a healthy diet include: eating more fruit, vegetables, legumes, nuts and grains; cutting down on salt, sugar and fats. It is also advisable to choose unsaturated fats, instead of saturated fats and towards the elimination of trans-fatty acids."
- United Nations' World Health Organization
http://www.who.int/topics/diet/en/
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#5 Old 02-12-2016, 01:24 PM
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I may be off here, but shouldn't you lose weight first and then try build muscle back up? Or can you start trying to build muscle while you are still overweight? I genuinely don't know how this should work.
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#6 Old 02-12-2016, 02:00 PM
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You can lose some fat while building muscle. But I mean how much weight are you trying to lose and how much muscle are you trying to gain? Cause if you are trying to lose just a little and want to get toned then building muscle will burn off some fat from the exercise, but if you are trying to build a lot of muscle and lose a lot of fat then I advise resistance training with some cardio. You'd lose weight with strengthening some muscles/tendons and your cardiovascular system. I'm not an expert by any means though.
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#7 Old 02-12-2016, 02:07 PM
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You can lose some fat while building muscle. But I mean how much weight are you trying to lose and how much muscle are you trying to gain? Cause if you are trying to lose just a little and want to get toned then building muscle will burn off some fat from the exercise, but if you are trying to build a lot of muscle and lose a lot of fat then I advise resistance training with some cardio. You'd lose weight with strengthening some muscles/tendons and your cardiovascular system. I'm not an expert by any means though.
I want to lose 7.7 kilos, which is 16.9 pounds. I'm not sure how much of a difference that makes. I do want to put on muscle, but not to the extent of body-building.
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#8 Old 02-12-2016, 02:27 PM
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I want to lose 7.7 kilos, which is 16.9 pounds. I'm not sure how much of a difference that makes. I do want to put on muscle, but not to the extent of body-building.
Then I would say do some resistance training(weights or calisthenics) with some added cardio. Are you already exercising? What do you normally eat?
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#9 Old 02-12-2016, 02:46 PM
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Then I would say do some resistance training(weights or calisthenics) with some added cardio. Are you already exercising? What do you normally eat?
Right now I eat a very high fibre, high-water diet. Lots of veggies, lots of black beans, chickpeas, some mock meat etc. But I do also have a weakness for sugary snacks and junk food which I am trying to limit. I'm actually not exercising much right now, as I had problems with my hips and had to wait to see a hip specialist before I was given the okay to exercise again. Because of physical problems, I'm limited in what I can do. For example, I can swim, but only freestyle (I can't do breaststroke because of my hips and knees). I can't do push-ups, squats, lower body-Pilates and a whole list of things. It makes it harder, but I'm steadily learning what my body can and can't do, so hopefully I will get into an exercise routine soon.
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#10 Old 02-13-2016, 02:10 AM
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Can you do rowing or biking?
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#11 Old 02-13-2016, 04:02 AM
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Can you do rowing or biking?
Yeah I actually specifically asked my doc about biking, and he said that I can do that. I'm not sure about rowing, that's the type of movement that could put too much pressure on my hips.
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#12 Old 02-15-2016, 02:01 AM
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I highly recommend both. You should ask your doctor about rowing. I'm trying to think of things that you can do without heavy weights. Perhaps pullup/chinup variations and dips would be ok for you as well?
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#13 Old 02-15-2016, 02:28 AM
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I highly recommend both. You should ask your doctor about rowing. I'm trying to think of things that you can do without heavy weights. Perhaps pullup/chinup variations and dips would be ok for you as well?
Pull-ups put too much strain on my wrists, but I can do boxing as long as I take a lot of breaks to stretch out my hands, and as long as I wrap my wrists well before I start. So between swimming, cycling, walking and boxing there is still a lot of things I can do. I just need to actually do them more often haha.
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