Full Day of Eating During Competition Prep

Fueling the Physique: A Vegan Bodybuilder’s Meal Prep Routine

As a vegan bodybuilder in the midst of competition prep, maintaining a precise, nutrient-dense diet is crucial for achieving the desired physique. In this in-depth look at a full day of eating, we’ll join Ben as he navigates his meticulously planned meals, supplements, and workout routine – all while traveling across the country.

Ben’s day begins early, as is common during the later stages of contest prep when body fat levels are lower. “My body is basically just screaming at me to wake up and eat something,” he explains. To kickstart his morning, Ben prepares a nutrient-dense breakfast of baked oats and protein ice cream – a go-to meal that provides a balance of complex carbs, protein, and healthy fats to fuel his training.

Baked Oats and Protein Ice Cream: A Bodybuilder’s Breakfast

The baked oats are a homemade version of a store-bought “brown sugar and maple” oatmeal, but with Ben’s own twist. He combines quick oats, salt, water, maple extract, cinnamon, and a Stevia-based brown sugar substitute to create a thick, creamy base. After microwaving the oats, he bakes them in the toaster oven to achieve a crispy top layer – a texture he finds pairs perfectly with the protein ice cream.

For the protein ice cream, Ben utilizes a Ninja Creamy machine and a combination of soy milk, almond milk, whey protein powder, powdered peanut butter, and sugar-free pudding mix. He blends these ingredients together, then freezes the mixture overnight to create a creamy, high-protein “ice cream” that’s a staple in his diet.

By combining the warm, crunchy baked oats with the cold, creamy protein ice cream, Ben creates a satisfying breakfast that provides around 50 grams of protein and 600 calories – a solid start to his day.

Supplementing for Performance and Recovery

In addition to his whole food meals, Ben incorporates several supplements to support his training and overall health. Before heading to the gym, he mixes up a pre-workout drink featuring a scoop of his preferred pre-workout supplement, Euphoria. This provides a caffeine boost to help power his workout.

During his training session, Ben sips on a homemade intra-workout drink. This concoction contains electrolytes like sodium and potassium, as well as carbohydrates and a small amount of protein. Ben explains that the carbs and protein help to fuel his muscles and enhance nutrient absorption during the workout.

Rounding out his supplement regimen, Ben takes a weekly B12 supplement, a daily vitamin D supplement (especially important during the winter months), and a vegan omega-3 supplement. He emphasizes the importance of fat-soluble vitamins like D being taken with a source of dietary fat for optimal absorption.

Meal Timing and Macronutrient Targeting

Throughout the day, Ben follows a structured meal plan, consuming four to five smaller meals rather than three larger ones. This approach helps him meet his precise macronutrient and calorie targets for the day.

His second meal of the day is a simple yet nutrient-dense vegetable soup, made by blending together frozen broccoli and spinach with vegetable broth. Ben explains that this soup helps him cover his micronutrient needs, ensuring he’s not deficient in any essential vitamins or minerals during his calorie-restricted diet.

For his third and fourth meals, Ben sticks to his tried-and-true protein ice cream, consuming it four times throughout the day. He notes that this consistent approach helps him stay on track with his macros and minimizes the need for constant meal planning and preparation.

As Ben prepares to travel to Dallas for a house viewing, he adjusts his meal plan slightly to accommodate the change in schedule. He opts for a protein bar and vegan jerky as snacks during his travel, ensuring he maintains his protein intake even when access to his usual meals is limited. For his final meal of the day, Ben packs instant oatmeal packets and a protein powder sachet to prepare in his hotel room.

By meticulously planning his meals and supplements, Ben is able to maintain a consistent nutritional intake even while on the go. This level of organization and attention to detail is crucial for a bodybuilder in the midst of competition prep.

The Importance of Consistency and Simplicity

Throughout his discussion, Ben emphasizes the value of consistency and simplicity when it comes to his diet. He explains that while variety is important, trying to constantly mix up every meal can lead to unnecessary stress and complexity.

• Ben prefers to have a few go-to meal options that he can rotate, rather than constantly experimenting with new recipes. This allows him to focus on hitting his macronutrient and micronutrient targets without the added cognitive load of constantly planning different meals.
• He also notes that keeping his diet relatively basic during the most intense phases of contest prep helps him avoid the temptation to overindulge or make poor food choices. By sticking to a simple routine of oats, protein ice cream, and vegetable soup, Ben is able to stay on track with his goals.
• When it comes to travel or other disruptions to his normal routine, Ben has a toolbox of portable, macro-friendly options like protein bars and jerky that he can rely on to maintain his nutrition without sacrificing his progress.

This disciplined approach to meal planning and execution is a hallmark of Ben’s success as a vegan bodybuilder. By prioritizing consistency, simplicity, and strategic supplementation, he is able to fuel his body for optimal performance and physique development, even in the face of the challenges that come with competition prep.

Fueling the Journey: Vegan Proteins’ Coaching and Community

As Ben continues his journey as a vegan bodybuilder, he is grateful for the support and resources provided by Vegan Proteins. Through their Muscles by Brussels Membership, Ben has access to a comprehensive fitness program, including live coaching calls, monthly workouts, a vast recipe database, and a supportive community of like-minded athletes.

For those interested in taking their own fitness journey to the next level, Vegan Proteins offers one-on-one coaching to help individuals achieve their goals, whether they’re aiming for muscle growth, fat loss, or overall health and wellness. The 28 Day Overhaul program is another valuable resource, providing a structured plan to kickstart a healthier lifestyle.

By sharing his full day of eating and insights into his preparation process, Ben hopes to inspire and educate others who are interested in the vegan bodybuilding lifestyle. With the right nutrition, supplementation, and support, it’s possible to build an impressive physique while maintaining a compassionate, plant-based diet.

So whether you’re a seasoned vegan athlete or just starting your fitness journey, be sure to check out the resources and community offered by Vegan Proteins. With the right guidance and dedication, you too can achieve your bodybuilding goals – all while fueling your body with delicious, nutrient-dense vegan meals.