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To see exactly how Venus powers through his workouts-and gets anywhere from 80 to 180 grams of protein a day-we asked him to break down exactly what he typically eats for breakfast, lunch, snacks, and dinner. ( We typically recommend 50 percent from carbs, 30 percent from protein, and 20 percent from fat for the average guy, but that ratio will ultimately be individualized to your goals, whether it be losing weight, maintaining weight loss, or gaining muscle.) To help his clients build muscle and lose fat, regardless of whether or not they’re vegan, he recommends a macro ratio that’s around 60 percent of your total calories coming from carbs, 20 percent from protein, and 20 percent from fats. “My only rule is that I try basing 95 percent of my diet around whole plant foods-anything that is in its natural form is great to eat,” he says. “Just like a meat-eater, you have to choose the foods that will help you achieve a certain goal.”įor Venus, that means eating nutrient-dense plant-based foods that check the right macro boxes. “It is important to know that you have to eat according to your goals,” he says. His speaks-for-itself physique proves that finding a diet that works for you-and that you can stick to-is key. “I was feeling sore less often and always had the energy to give 100 percent effort in my workout sessions,” he says of the first three months of eating vegan meals Together, Matt and Robert have written The Plant Based Athlete, a book about. “When I changed to a 100 percent plant-based diet, I noticed countless improvements to my performance in the gym-much to my surprise,” Venus says. Hes the author of the best-selling books, Vegan Bodybuilding and Fitness. In fact, when we polled Men's Health readers about going vegan on Twitter, nearly 20 percent of them said they'd at least give the diet a shot.īut for Venus, going vegan isn't a short-lived experiment. Plant-based products are in higher demand than ever and will grow as a food trend, according to predictions from Whole Foods Market. People are increasingly adopting vegan diets for ethical and health reasons, too. Want proof? Look no further than Jon Venus, a bodybuilder, trainer, and Youtuber who went vegan a few years into his career after learning about the environmental impacts of the animal farming industry. But the animal-free way of eating-meaning no meat, fish, eggs, or dairy- doesn’t have to get in the way of your fitness goals if it's the diet you prefer to stick with. If you've been thinking about going vegan, you may worry that it will hamper your gym game.