Podcast 005 Conscious Muscle Round 2

podcast005Due to overwhelming demand, this week Jordan David, Conscious Muscle, joins me for the second time with a BIG podcast where we discuss workouts, bulking, body dysmorphia, food disorders, recovery, performance enhancing drugs and bringing up kids on a vegan diet.

To have your questions answered comment below or contact us direct on social.

Podcast 004 Conscious Muscle


This week I talk with vegan bodybuilder, health coach and father Jordan David. We discuss protein requirements, training for women, supplements and what it was like to go vegan.

You can find out more about Jordan here;





How’s Your Lymphatic System? (it’s important)

Until the other day I had only heard of the Lymphatic System in serious conditions and  not given much thought to the role it plays in our body and how an efficient Lymphatic System can help increase your recovery and overall health.

What is the Lymphatic System?

Your Lymphatic System removes waste from every cell in your body and regulates your immune system, its function is to move a clear liquid called Lymph, containing white blood cells around your body to clear out waste and toxins. You have almost twice as much Lymph in your body than you do blood! the network is HUGE! Throughout the Lymph network are small structures called Lymph Nodes, in times of attack/inflammation/harmful organisms your lymph nodes go into overdrive to product antibodies and often can become sensitive or tender.

This is part of the reason I started to read up on the Lymphatic System, a few months ago I detached my Adductor and burst several blood vessels in my leg resulting in blood pooling, my leg filled with blood and became severely bruised, over the next few weeks I could feel tender areas around my groin and swelling, researching online it suggested that my Lymph Nodes could be in overdrive and even congested, preventing a speedy recovery. As I was sitting on the couch on my ass all day unable to move my leg…good times!…I started researching and reading about the incredible role your Lymphatic System plays in the body.

Interestingly your Lymphatic System does not have a pump, like your heart, to move Lymph around your body, instead it requires your movement/muscle contraction and help to get around, one of the best ways of course is exercise!

This is where it gets tricky with a busted leg, being sat on my backside all day, certainly was not helping in Lymph drainage and recovery of my injury. I wanted to find out further symptoms of a sluggish Lymphatic System and to see if there were any supplements or dietary changes I could make to improve the overall well being of my system, reaching the conclusion that an optimal and efficient Lymphatic System would not only assist in the recovery of my injury, but now armed with this information meant that keeping a healthy system at the top of my priority list will help long term with training, recovery and health!

Let’s imagine you’re injured or have toxins in your body, but you sit on the couch or lay in bed not moving, this can lead to a pooling effect of toxins, and in severe cases create a blockage in your Lymphatic System.

What are some of the symptoms of a sluggish Lymphatic System?

As I researched this, I started to realize that perhaps my Lymphatic System needed help a long time ago!…

  • Dry skin
  • Feeling tired
  • Bloating
  • Trouble sleeping/staying asleep
  • Holding on to water in trouble areas (lower back for me)
  • Joint pain
  • Headaches
  • Migrains
  • Loss of appetite
  • GI Issues
  • Fatigue
  • Depression
  • Acne
  • Cellulite

Just to name a few! have you ever had a day where you feel sluggish and mental fog? again these could be symptoms of a poor Lymphatic System.

For me sleep was big thing, I often wake in the night and find it hard to get back to sleep, in the afternoons I feel an overwhelming fatigue and as the day goes on I find water retention increases and bloating becomes an issue.

So how can we maintain a healthy Lymphatic System or even repair it?

  1. Clean up your diet, stop eating processed crap, meat, dairy, gluten and reduce sugar/refined carbohydrates.
  2. Supplement with liver and kidney enzymes/support/supplements
  3. Take an intolerance test to foods or allergies test that may be putting added stress on your body.
  4. Drink at least 2 liters of filtered or purified water a day
  5. Exercise regularly – skipping or jumping on a trampoline can be one of the best ways to increase efficiency in less that 10min a day!
  6. Try not to sit/be inactive for extended periods of time
  7. There are specialist lymphatic massage experts that can stimulate lymphatic drainage
  8. De-stress – take time for yourself, reduce general stress around you

As I already take part in most of the above! I decided to seek out some additional supplements and a tiger roller! to support my Lymphatic System.

Supplements I found were…

  • Swanson Condition Specific Kidney Essentials
  • Swanson Ultra Diosvein Diosmin/Hesperidein
  • Swanson Condition Lymph Essentials with Yellow Clover Extract
  • Liv-52
  • Milk Thistle

As for the Tiger Roller, this thing is amazing, it is a massage roller that I have been using all week on my leg and feels like it makes a huge impact!

It is very early to tell with the supplements as this is only day 3, but last night I had the highest quality night sleep I have had in about 6 weeks and woke up today looking drier than normal. Time will tell, but I am positive about the assistance these supplements can give me and will keep the health of my Lymphatic System at the top of my list for overall body efficiency and well being.

Podcast 003 – Lizzi Shaw, Dorset Vegan

dorset-veganThis week I have the pleasure of talking with Lizzi Shaw, better known as Dorset Vegan.

Originally starting out on a personal quest to find more local vegan friendly places to eat out, Lizzi realised others were searching for the same information and began to actively promote local vegan friendly businesses under the Dorset Vegan brand.

Dorset Vegan now provides an online resource used by over 7,000 people and Lizzi actively works with local businesses to develop and promote their vegan provision to locals and tourists alike.

You can find out more about Dorset Vegan at

Website dorsetveganevents.co.uk

FB https://www.facebook.com/dorsetvegan

Twitter http://twitter.com/dorset_vegan


Delayed Onset Muscle Soreness DOMS

Delayed Onset Muscle Soreness DOMS

What a great leg session! You leave the gym feeling awesome, everything is wonderful in life and then 24 hours later as you bend down to get in the car…aghhhh….oh my god….what the hell is this?! the DOMS hit!


Delayed Onset Muscle Soreness or DOMS for short, can range from an achy nagging feeling and muscle stiffness to a deep burning sensation, making even the most simple of tasks more difficult than a tough mudder event!

What the hell is this soreness..and why now…48 hours later am I feeling this way?

Delayed onset muscle soreness is one result of exercise-induced muscle damage, although there is variance among exercises and individuals, the soreness usually increases in intensity in the first 24 hours after exercise. It peaks from 24 to 72 hours, then subsides and disappears up to seven days after exercise.

The reason this happens…no one really knows for sure, however it is thought to be as a result of microtrauma to the muscle being exercised.

This is what is meant by “breaking down” your muscle fibers during training, by working out with high intensity and resistance we cause mechanical damage to the muscles exercised.

The idea of building muscle is that you do exactly this, you intentionally break down muscle fiber causing microtrauma and then as your body recovers it will not only repair the damage done, but look to safe guard you in the future against this potential threat, in theory your body super compensates for the damage that occurs and hey presto, you build more muscle! Not only that, but your body will also become more efficient at repairing the specific muscle trained, this is why after several weeks of doing the same exercise routine you no longer feel sore.

That may be where the whole “switch it up to keep your body guessing” nonsense came about.

It’s not so much that you need to “switch things up” every other week, but you should be either increasing your lifts and/or volume week to week to provide a new stimulus to your body and give it a reason to change.

..so, DOMS = more muscle?

Yes…but no..helpful huh, but hear me out. You see hypertrophy (building muscle) is caused by 3 factors (check out my previous article here), only 1 of which is applicable when considering DOMS; Muscle Damage.

Whilst muscle damage is a contributing factor to building muscle, it is not entirely essential, muscle growth can still occur regardless of muscle damage by other mechanisms.

Not to mention that too much muscle soreness can be a bad thing. What happens when its time to train legs again and you still ache? you likely wont be motivated..or have the ability to produce as much force as you would normally and therefore resulting in a sub par workout.

A recent article by Brad Schoenfeld and Bret Contreras from the Strength and Conditioning Journal examined “muscle soreness serves as a valid indicator of muscle hypertrophy” and concluded “it remains debatable as to whether DOMS is an accurate gauge of muscle damage”

The take home from all this?

You don’t need to experience DOMS after a workout to build muscle, and shouldn’t rely on this indicator as the be all and end all as a measure of your productiveness in the gym.

How to treat DOMS?

If you’re starting out, delayed onset muscle soreness can be reduced or prevented by gradually increasing the intensity of a new exercise program. Don’t jump right in at the deep end, start out with low volume and increase your intensity and sets as time goes on.

Despite popular belief, stretching will not help DOMS, in fact, extreme stretching can even cause DOMS.

In most cases your soreness will decrease within a couple of days, if you are really suffering, then focus on any measure that will increase blood flow to that area;

  • Low intensity cardio
  • Massage
  • Sauna
  • etc

Make sure your diet has adequate protein, healthy fats and that you are not deficient in minerals and/or vitamins.

Should I train the same muscle if I still have DOMS?

The safest answer is no, if you have are experiencing any pain then do not train the same body part again. This is why bodybuilders will split their routine across a week. Whilst they may have DOMS in their legs, it won’t stop them training back or chest etc. By rotating different body parts per session you can continue to train regardless of DOMS.

That said, as long as your body part is trained at least 72 hours from the previous session, then regardless of DOMS, I personally train again. In the beginning I was really sore, but as time goes on your body adapts to the frequency of your training. In my opinion, if nutrition and rest are adequate you muscle will be ready to be trained again, regardless of the soreness.

A better way to gauge progress?

Rather than rely on muscle soreness as our indicator as to whether we should train or not, there is a better way, keep a log book of your lifts. I can not stress enough the importance of a log book. Every session record your weights and reps, then try to beat those numbers each week, whether it’s the number or reps performed or weight used.

A log book will tell you very quickly if you are doing too much, your lifts will stall or even regress and this will be the best indicator that you are doing too much.




How to Structure Your Diet


In a previous post I discussed the best diet for vegans that exercise http://www.vegan-body-coach.com/best-diet-vegans/

Today I want to share with you what I consider the best way to structure your diet across the day. (this is my opinion on nutrient timing and works well for me, but ultimately the best diet is the one that YOU can adhere too, we are all different)

First it’s really important that we understand carbohydrates and the role they play in our body composition goals.

Carbohydrates are not necessary for your body to function. There is no such thing as an essential carbohydrate, unlike essential fatty acids (fats) and essential amino acids (protein), your body can continue to thrive regardless of carbohydrates as long as your body has everything else it needs.

There are 2 ways your body can create energy without carbohydrates, one is through fat where by the body will produce ketones, you may have heard of people following a “Keto” diet, which is the process by which the body metabolises fat to Ketones for energy.

The other is Gluconeogenesis, whereby the body will metabolise proteins to glucose for fuel.

So why eat carbs at all?

I eat carbs because;

  1. It helps me to look “full” When you consume carbohydrates, your body converts them to glycogen, which is then stored in the muscles for energy. For every gram of glycogen stored, you gain approximately 2.7 grams of water. When your body fat is low, but your glycogen stores are full, you will have full muscles with great shape. Instead of looking “flat”.
  2. Energy…when exercising your body’s no1 fuel source is carbohydrates. At times when our body needs quick access to energy to perform an exercise, I dont want to wait around for the conversion of proteins or fats to energy, I like to sip on a high GI carb powder to give my body everything it needs to perform at an optimal rate… This is even more important in times of calorie deficit, when you are tired or feeling sluggish. During high-intensity exercise, carbohydrates are the main source of fuel your body taps into. High-intensity exercise, whether it’s HIIT training or heavy resistance exercise, primarily uses carbohydrates for fuel. Muscle glycogen is the main fuel supply for intense exercise and is a major fuel source during the first hour of exercise.
  3. Despite popular belief it is not specifically carbs that makes you fat. It’s an excess of calories. If you are in a calorie surplus you gain weight, regardless of macronutrient (carbs, protein, fat) split. Likewise with losing weight, a calorie deficit is the fundamental reason for losing weight.

How do I use carbs?

I have always had the best results from the gym when I utilize my daily carbohydrates around the workout window; Pre, Intra, Post..when my body needs them.

At all other times of the day your body does not need carbs to perform day to day functions and I achieve a better body composition with low carb or low GI carb foods across the remainder of the day.

Having been considerably over weight in the past, I also have insulin resistance (will do a separate article on this subject soon), meaning that high carbs at every meal causes a long list of issues such as hypoglycemia, irritability and fat gain.

I currently train first thing in the morning, upon wake (30 minutes before a workout) I will have;

10g BCAA + 10g Cyclic Dextrin (high gi carb powder) + 5g creatine

(I will write another article about the specifics of workout nutrition soon going into more detail)

Intra workout I sip on the same cocktail;

10g BCAA + 30g Cyclic Dextrin (high gi carb powder) + 5g creatine

and generally finish the drink 15-20min before the end of my workout.

my post workout meal is then 1 hour after the workout. Currently I enjoy a couple of bagels and a soy protein isolate smoothie with frozen berries and banana.

Put it all together…

  • 5:45am – Pre workout
  • 6:30-7:30am Intra workout
  • 8:30am Breakfast

My next meal of the day is approx 11:30 or 12:00 depending on schedule, and will consist of high protein, medium fat and low GI carbs, something like..

  • 200g Tofu
  • 200g Lentils
  • 100g Broccoli

3 hours later I need a snack mid afternoon, I normally opt for a protein shake or protein snack and a handful of peanuts or cashews.

Dinner is high protein, high fat and low carb. Lately I enjoy a bag of Vegan Quorn fillets, 1 pack of caulirice and some more broccoli. Normally I will throw it all in a pan and create a stir fry or curry.

The meal itself is not high fat, however I love chocolate! even when dieting! so straight after my meal I will have 50g 80% dark chocolate.

Depending on my total protein intake across the day, I will then add in an extra shake or soy yoghurt before bed if needed.

If I were training in the evening (and this would be my preference if schedule allowed), I would change the meal layout as follows;

Breakfast – Low carb, high fat, high protein (scrambled tofu? avacado etc)

Lunch – low carb, high fat, high protein (caulirice, tofu, broccoli, peanuts)

Mid afternoon – high carb, high protein, low fat (couple of rice cakes, sliced banana, agave, protein shake)

Train at 5 or 6pm – intra workout high carb + BCAA

Post workout – High carb, low fat, high protein (jasmine rice, vegan quorn, veg)

Desert – oats & berries or similar medium carb treat

Bed – shake as needed

Notice that anyway I do this, I will include a treat for myself in the evening, this helps me adhere to the diet.

What about rest days?

My training preference is a one on one off split, upper/lower body parts. Day 1, training, would be as per the above and then on a rest day ALL of my meals would be low carb, high protein and medium fat.

Why is this way of eating so great?

Training days you get to eat lots of delicious carbs. As most of your carbs are around the workout you can factor in some of your favorite foods..even though you are on a diet…hence the reason I eat bagels post workout!

Then on rest days you eat lots of delicious fats. Peanut butter, avacado, dark chocolate etc.

You essential rotate your food choices and macronutrients day to day, this means that you are always getting a variety of foods from high fat to high carb and removes any restriction a typical diet would place on you.

Variety is the key to diet adherence, the less restricted you are and more choices you have, the easier it will be to transition this into a lifestyle…not just a diet.

If you have any questions about your own diet feel free to message me or comment.










4 Fuel Sources Your Body Can Use During Exercise

Podcast 002 – Macro Mitch


This week I meet professional free runner, coach, fitness model and vegan superstar chef Macro Mitch.

We talk about where his vegan journey began, fitness, nutrition and some of the delicious creations he puts together at Offbeet, where he works as an incredible vegan chef.

You can find out more about Macro Mitch on his website or social..

Website: http://macromitch.com/

Instagram: http://www.instagram.com/macromitch

Facebook: http://www.facebook.com/macromitch

Podcast 001 – Welcome to the Vegan Body Coach Podcast

Welcome to the Vegan Body Coach podcast, where every couple of weeks I will interview experts from around the country to bring you the latest and most up to date vegan nutrition and exercise news. If you are confused about how to build muscle or lose fat on a vegan diet, or where to get your protein from, then tune in to discover new tips, important information and life changing discussions.

This week I discuss my history with diet, weight loss and veganism.


Build Muscle Without Getting Fat


Bulking season is upon us. The time of year when you throw caution to the wind and devour anything and everything in sight in hopes of adding some lean muscle to your frame. A relic of the early years of bodybuilding, bulking is yet another dogmatic strategy that is at best — ineffective. Nowadays, we know better. There are more effective ways to build lean mass without rapidly expanding your waistline and those pudgy cheeks at the same time.

The Traditional Bulk

The logic behind a traditional bulk is to add as much muscle mass as possible by any means necessary. Instead of counting calories, macros, or trying to optimize the diet for muscle gain, you are instructed to consume everything in sight. Pizza, ice cream, sushi, burritos, nothing is off limits. This goes on and on, almost indefinitely, until you either get so fat that you can’t bear the sight of your own reflection, or it comes time to prep for a show, summer, event, etc.

This strategy is based on the simple fact that you need to be in a calorie surplus to gain weight — but while this is true, it is not the whole picture. There are a whole host of factors — like hormones, nutrients, and macros — that determine whether the weight you gain is actually muscle, fat, or just water.

And the worst part about bulking is the aftermath. Traditional bulking usually comes with excessive fat gain, and natural or not, it is a monumental task to get rid of it all. While bulking is all fun, games, cheat foods, and happy days, the cut is miserable, long, and ends in negligible gains and metabolic damage.

Is there a limit to a bulk?

Even if we concede to brutish methods and forgo calorie counting and macro management in favor of plain and simple excess, the traditional bulk can only get us so far. You see, the fat you gain during a bulk has a direct negative impact on your general health and anabolic hormones. Creep over 15% BF, and your body will start to fight against you.

Your heart works overtime, your blood pressure rises, your estrogen goes through the roof, and you become insulin resistant, all of which result in more fat and less muscle. You lose motivation, you feel tired throughout the day, your mood suffers, you lose your sex drive…Your body goes completely out of whack, and basically, stops supporting the muscle building process.

The bottom line is that the higher your body fat is, the less likely you are to gain muscle.

What is the right way to bulk?

Your body likes balance. It does not want to be higher than 15% Body Fat (males) / 25% Body Fat (females) and it does not want your body fat to be too low (single digits) — your body wants the Goldilocks scenario, everything just right. When you start to stray from this comfort zone, your body will fight to bring you back to baseline. So why fight it?

Instead of putting yourself through the turmoil of an off season bulk, where body fat routinely blows past 15%, try cyclical bulking to keep your hormones in check and smash through plateaus. So what is cyclical bulking, you ask?

The Cyclical Bulk

In one sentence, cyclical bulking is a strategy whereby you switch between brief periods of cutting and bulking in order to maximize your capacity to gain muscle and lose fat. That’s the synopsis — now let’s dive into the details, because there is a bit more to it than that.

The ABCs of a Cyclical Bulk

If you are over 15% body fat, then it’s time to cut before even considering a bulking phase. If you are already at 15% or less, then it’s time to bulk. That is your baseline.

From there, you pick a number that is 5% over your current weight. This is your target for the bulk.

e.g. 200lb male X 5% = 10lbs

Your aim is to manipulate food intake to add about one to two pounds a week until you reach your goal. So our example 200lb male will bulk for between 5 and 10 weeks, depending on how much he gains every week. You will have to make adjustments every week based on your progress. Gain more than a pound or two, cut back on the food…didn’t gain enough, time to add some meals. Simple.

Once you reach your goal weight, regardless of how long that takes, you immediately go into a cutting phase to lose two thirds (66%) of the weight you just added. So our sample 200 lb male, who just gained 10 pounds, will aim to lose 2/3 of that. A little bit of math (.66 x 10 = 6.6) and presto! He knows he needs to lose about 6 pounds.

By the end of the cut, our bodybuilder has gained 4 pounds* of real muscle.

That would be one whole cycle. Basically, you repeat this process for as long as you want — until you are as big as your heart desires.

*Now I know you’re probably thinking that 4 pounds on a 200lb bodybuilder doesn’t sound like much, but  remember that Arnold Schwarzenegger claimed that in his best year he managed just 15lbs! And that’s Arnold we’re talking about! So if you can manage 4lbs every every 3-6 months, you are not very far from Arnold’s best.

The Magic of  A Cyclical Bulk

What makes the cyclical bulk so great is that it works with your body instead of against it. You feed your body when it is primed for growth, and you cut the fat when it is ready to shred. Here’s how the magic happens:

  1. It is really easy to gain weight immediately after a cut
  2. It is really easy to lose fat immediately after a bulk
  3. Growth and fat loss, both occur in spurts

After a cut, your body is extremely sensitive to nutrients. It has been deprived of food, and in response, has unregulated many processes which allow it to absorb nutrients and build muscle efficiently. The opposite happens after a bulk — your metabolism is through the roof from the extra food you have been consuming and the muscle you have just gained. Minor manipulations to your diet, and the fat melts off. The last point is perhaps the most important. Growth and fat loss occur in spurts, neither is consistent. You may not see any changes for weeks, and then BOOM, a few pounds come or go practically overnight. The cyclical bulk takes advantage of this. Instead of idling, waiting around for progress to happen, you force it to happen by forcing you body into rapid growth and fat loss cycles.

How To Structure Your Cyclical Bulk

Structuring a cyclical bulk is pretty simple. If you are above 15% body fat, start by cutting. If you are below 15% body fat, start bulking. Measure progress weekly, and if the scales are not moving every week, then increase/decrease your kcal by 10-15%, and weigh yourself again in 1 week. Always maintain a high level of protein in your diet , and look to increase this when cutting to keep hold of all your lean gains in a kcal deficit. And as far as food choices go, be flexible, eat healthy most of the time, but enjoy some “cheat” foods too, i’m a big fan of flexible dieting to ensure you adhere to a lifestyle instead of a “diet”. I recommend 80-90% of your diet is nutrient dense food that will have a good impact on your health and goals, but 10-20% of your diet can be treats, cheats…basically whatever you want. This way, you not only optimize nutrition to maximize progress, but you stay happy and sane throughout the entire process..everything in moderation 😉

Bulking Must Die

Everyone that’s bulking cant wait to get shredded, and everyone whose shredded can’t wait to eat and grow.

Old school mentality would have us bulk up, adding lbs of muscle..and fat in the process, only to be followed by a long and arduous cut to reveal a few measly pounds of muscle.

Cyclical bulking is the intelligent way to gain muscle, look good year round, and achieve greater gains in the long run.

Vegan Diet Plan – Cardio & Conditioning

vegan-runner-dietEvery Sunday I will be answering questions I receive on Facebook in a blog post to share with everyone.

This week I was asked how to setup a diet and exercise plan for someone that is training for a half marathon but wants to build muscle and get stronger at the same time.

They are currently running 5 times a week, eating 2,500kcal a day with a macro split of 80% carbs, 10-15% protein and 5-10% fat and have no access to a gym.

The unfortunate reality is that it is incredibly unlikely you will build any muscle whilst training for an endurance event. Endurance training such as long distance running is catabolic by its very nature and will limit if not regress your ability to build muscle. With this in mind I therefore recommend that one does all they can to maintain all their current muscle mass whilst dieting and/or training for such an event, and then focus on building muscle afterwards, when you are in a calorie surplus.

Let’s take a moment to consider the people in the world that put on the most muscle..bodybuilders. Their whole focus in life is building muscle, which is why you will see them go through periods of “bulking” and then “cutting”.

In periods of a calorie surplus, with the right training, your body will grow. Depending on how accurate you are with your calories..and dedicated with your training, you will gain different amounts of muscle and fat.

Then when you start the cutting process it is vital to maintain your hard earned muscle and train/diet in a way that predominantly focuses on fat loss.

The end result over these cycles of “bulking” and “cutting” is a toned, lean physique with good muscle definition and low body fat.

Training for an endurance event will likely put your body in a catabolic environment whereby it uses carbohydrates, fats and protein (your muscle) as fuel.

So my advice would be..

Focus on the task at hand, train as you are for the marathon, but adjust your macronutrient split to give your body the best chance of preserving as much muscle mass as possible.

Then once the event is over you can focus your attention on your secondary goal of building muscle and getting stronger.

At that time you can add in more calories, join a gym and grow.

Similar to a bodybuilder “bulking” up, by eating an excess of calories will put your body in an anabolic environment. I’m not suggesting by any means to gain 50lbs in 3 months or binge on cakes, chocolate and pizza. But small increments in your calories each week as you get stronger in the gym.

You could spend several months in the gym getting stronger and leaner, and then several months training for your next marathon.

If nutrition is correct, you will gain muscle and some fat in the bulk stage, then lose the fat and maintain your muscle in the cardio/endurance training stage…end result? stronger and leaner..boom!

How do we maintain muscle mass in a calorie deficit?

There are 2 simple ways to maintain muscle mass in a calorie deficit

  1. Diet
  2. How you train

1. Diet

It is vital in a calorie deficit or when training for an endurance event to increase your protein intake to preserve as much muscle as possible. When dieting I would aim for at least 3g protein per KG of bodyweight. I recommend you take a look at my previous article here The Best Diet For Vegans

You will also want to ensure that your body has ample amounts of glycogen stores (carbohydrates) to fuel your training.

In my opinion most people eat way too many carbs, especially those that are sedentary at any other time than the gym. In the basic terms think of carbs as your fuel source. If you are sitting on your ass all day you don’t really need them! Which is why I favour carbohydrates in and around your workout/training window.

At times your body needs it we provide carbohydrates and protein.

Then for the rest of the day we focus on fats and protein for recovery and repair.

Lets say you train at 5pm in the evening. Here is how I would setup your food for the day.

  • 9am Protein and fat meal
  • 12pm Protein and fat meal
  • 3pm Low GI carb, something like oats, sweet potato and protein
  • 5pm Intra workout carb drink, 20-50g carbs, with BCAA
  • Post training – large carb meal, high GI, rice etc with protein
  • Pre Bed – Protein and fat meal or maybe low GI depending on how your body responds.

The macro split would be 40/40/20

(40g protein, 40g carbs, 20g fat)

In my opinion this type of setup would give you plenty of fuel when you need it and enough protein (providing calories are accurate) to give you the best chance of preserving muscle.

2. How You Train

You may read and hear about people lowering the amount of weight they use and doing higher reps to “tone up”. You know the broscience; heavy weights and low reps to build muscle, high reps and low weight to tone up.

This is complete utter nonsense. The only way you are going to preserve your muscle mass when dieting is to finish your diet as strong as when you started!

If you can squat 100kg now, then you better make damn sure you can squat 100kg at the end of your diet.

This is the ONLY way to train if you are serious about maintaining your muscle when dieting.

Just take a moment to think about it…at a time when your body is in a calorie deficit, why on earth would it hold on to excess muscle mass if you did not give it a reason to. If you suddenly drop the weights and blasting reps out, that’s a sure fire way to kiss goodbye to all your hard work.

Instead give your body no excuse but to keep that muscle. Take a log book with you into the gym and make sure that no matter what you are at least maintaining your strength in the gym.


  • Focus on one goal at a time, either endurance, cutting, dieting etc or get stronger, adding muscle etc.
  • When dieting, consume at least 3g protein per kg of bodyweight.
  • Schedule your carbs at times you need them, in and around your training.
  • Train heavy (safely of course), to maintain you strength when in a calorie deficit.
  • For more information about the best diet setup for vegans please visit my previous post; The Best Diet For Vegans