Iron and B12: The Two Nutrients Your Vegan Lifts Can't Out-Train
Iron and B12 are the two nutrients vegan lifters most often miss. Deficiency signs, the real targets, and how to hit both.
By Ben B.
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The 3-Day Full-Body Strength Program: Big Lifts, Short Sessions, Real Progress
Three days a week, 45 to 60 minutes a session. A 6-week full-body strength program with every lift, set, rep, and progression rule spelled out.
Programs · · By Ben B.
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Warm-Up Routines That Actually Work: Stop Stretching, Start Lifting
Most lifters warm up wrong. Here is the 10-minute routine backed by research, the static stretching mistake, and exact upper and lower day warm-ups.
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Breaking Through a Strength Plateau: How to Start Progressing Again
Stuck at the same weight for weeks? How to audit your training, fix the real cause of a strength plateau, and start progressing again.
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Deload Weeks Done Right: A Lifter's Guide
A deload week is not quitting. It's the fatigue-management tool competitive lifters use every 4-8 weeks. Here's the science and the exact protocol.
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5 Vegan Post-Workout Shakes With 30g+ Protein
Five vegan post-workout shakes with 30g+ protein each and full macros. Plus what the research actually says about the anabolic window.
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Best Vegan Protein Powders 2026: Buyer's Guide
What actually matters when buying vegan protein powder in 2026, the lead-in-protein findings explained, and 5 top-tier picks.
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6-Week Dumbbell-Only Hypertrophy Program
No barbell, no rack, no problem. A 6-week dumbbell-only hypertrophy program, 4 days a week, with every exercise, set, rep, and progression rule spelled out.
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Patrik Baboumian: Vegan Strongman, 1,224 Pounds
Patrik Baboumian carried 1,224 lbs over 10 meters as a vegan strongman. His story, his records, and what lifters can learn from him.
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RPE Training for Intermediates: The 1-10 Scale That Ends Guesswork
RPE training lets you autoregulate intensity instead of guessing percentages. The research, the scale, and how to use it.
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Spencer Strider: Baseball's Vegan Strikeout King
Braves ace Spencer Strider went vegan during Tommy John rehab and became one of MLB's most dominant pitchers. Here's his story.
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Creatine for Vegan Lifters: The One Supplement Actually Worth Buying
Creatine is the most studied supplement in fitness, and plant-based lifters may benefit most. Dosage, myths, and what to buy.
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Conditioning for Lifters: The 6-Week Cardio Plan That Won't Eat Your Gains
A 6-week conditioning plan for lifters: zone 2 base plus one interval day, scheduled to keep your gains. Build the engine without the interference.
By Ben B.
Tempeh for Lifters: The Fermented Protein Brick That Fixes Seitan's Weakness (Plus 4 Recipes)
Tempeh packs ~20g protein per 100g and fixes seitan's lysine problem. Four lifter recipes at 30g+ protein each, with full macros and a steam trick.
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The 6-Week Bodyweight Muscle Program: Build Real Muscle With Zero Equipment
No gym, no weights, no excuses. A 6-week bodyweight hypertrophy program with exact exercises, sets, reps, and a progression system that builds real muscle.
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Seitan for Lifters: Make the Highest-Protein Plant Food at Home (Plus 4 Recipes)
Homemade seitan packs ~21g protein per 100g for pennies. The master recipe plus 4 lifter-friendly recipes with full macros, and the one amino acid catch.
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The 8-Week Vegan Powerbuilding Program: Get Strong and Look Like It
An 8-week powerbuilding program for plant-based lifters: heavy strength days plus hypertrophy work, 4 days a week, with exact sets, reps, and progression.
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5 High-Protein Vegan Breakfasts (Each Packs 30g+ Protein)
Five vegan breakfasts with 30g+ protein each. Full recipes, real macros, zero protein powder. Breakfast is where lifters lose the protein game.
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The Vegan Push/Pull/Legs Program: Your 6-Day Hypertrophy Split, Fully Planned
A complete 6-day push/pull/legs hypertrophy program for plant-based lifters: every set, rep, and progression rule, hitting each muscle twice a week.
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5 High-Protein Vegan Meal Prep Recipes (Each Packs 30g+ Protein)
Five make-ahead vegan meal prep recipes for lifters. Every serving packs 30g+ protein, with full ingredients, macros, and a 2-hour Sunday game plan.
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The 4-Week Vegan Beginner Strength Program: Your First 12 Workouts, Fully Planned
A complete 4-week beginner strength program for plant-based lifters: 3 full-body workouts per week with exact sets, reps, and a progression plan.
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How Much Training Volume Do You Really Need?
How many hard sets per muscle group per week actually build muscle? The research, the numbers, and how to apply them.
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How to Choose a Vegan Eating Plan That Actually Works
Not sure which vegan diet approach fits your goals? Learn the 6 eating archetypes and find the one that matches your lifestyle.
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How to Estimate Your 1RM Without Maxing Out
Estimate your one-rep max without maxing out. How the Epley, Brzycki, O'Connor, and Lombardi formulas work, and when to trust them.
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Vegan Protein Cost Comparison: Beans vs. Powder per 30g
Real per-gram math on dried beans, canned beans, and vegan protein powder, so you can stop guessing and start budgeting.
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Venus Williams – Vegan Tennis Wonderwoman
Venus Williams went vegan after her 2011 Sjogren's diagnosis and kept winning on plants. Her story, her diet, and her vegan brands.
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How to Make Nut Milk (Mylk) At Home
Homemade nut milk in about 10 minutes with a blender. The basic ratio, which nuts work best, how to strain it, and what to do with the leftover pulp.
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Pros and Cons of Not Eating Meat
Thinking about cutting out meat? Here's the honest case for and against it: the environment, your health, your wallet, and the real trade-offs.
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Top 6 Nuts For Protein Content
Which nuts have the most protein? Peanuts, almonds, pistachios, cashews, walnuts, and hazelnuts, ranked with real per-ounce numbers.
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Kendrick Farris – Olympic Powerhouse
Three-time Olympian Kendrick Farris set a U.S. weightlifting record on a vegan diet. His story, his numbers, and what he eats.
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How To Fuel Your Workouts With A Plant-Based Diet
What to eat before and after runs, HIIT, circuits, and lifting on a plant-based diet. Real foods, real timing, no guesswork.
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Vitamin D Deficiency: How To Prevent It?
Vitamin D deficiency is common on vegan diets. Sources, daily requirements by age, and how to prevent it.
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5 Plant-Based Diet Effects on Body and Brain
What does a plant-based diet do to your body and brain? Five evidence-backed effects, from heart health and digestion to energy, sleep, and memory.
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5 Incredible Vegan Burgers: Unveiling Our Top Picks!
Five store-bought vegan burgers ranked for lifters, with honest protein numbers per patty, plus how to build a better one from scratch.
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Vegan Diet For Weight Loss
Does a vegan diet actually help with weight loss? The research is encouraging, with caveats. Here's what the studies show and how to do it right.
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Can You Save the Planet by Being Vegan?
Can going vegan actually help the planet? The real numbers on diet emissions, land, and water, plus what one person switching actually changes.
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Plant Based Diet For Beginners
New to plant-based eating? What it is, the five core food groups, easy transition tips, and the real evidence on health and climate.
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Top 10 Vegan Bodybuilders
Ten vegan bodybuilders proving plants build champions, from Nimai Delgado to Torre Washington, the first vegan on the Mr. Olympia stage.
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Vegan Diet For Better Muscle Growth
Can you build muscle on a vegan diet? Yes, with the right planning. Here are protein targets, top plant protein sources, supplements, and tips for growth.
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Pros and Cons of A Vegan Diet
An honest look at the pros and cons of a vegan diet: the real health and environmental upsides, plus the nutrient gaps you have to plan around.
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Vegan Keto Diet Plan And Food List
Can you do keto as a vegan? Yes, with planning. Here is a vegan keto diet plan with food lists, macro targets, benefits, risks, and who should skip it.
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Post Workout Meal For Vegetarians
What to eat after a workout on a plant-based diet: high-protein vegetarian post-workout meals, snacks, and timing tips.
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Are Mushrooms Vegan? – Know The Surprising Answer
Are mushrooms vegan? They belong to the fungi kingdom, not the animal kingdom, but the answer has some nuance. Pain, farming, protein, and more.
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10 Vegan Celebrities To Follow
Moby, Billie Eilish, Joaquin Phoenix and more. Meet 10 vegan celebrities using their fame to promote plant-based living and animal rights.
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Best Vegan Protein Powder Of 2024
The best vegan protein powders ranked: Huel, Myprotein, Gainful, Vega, and plain pea. Specs, flavors, and what to check on the label.
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Vegan BodyBuilding Diet: A 7-Day Meal Plan
How to build muscle on plants: protein targets, the foods that matter, nutrients to watch, and a concrete 7-day high-protein meal plan.
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Is Honey Vegan?
Is honey vegan? Technically no, but the debate is real. Why most vegans skip honey, why some do not, and the best plant-based swaps.
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15 Tips for the Aspiring Vegan Bodybuilder
Fifteen practical tips for building muscle on a plant-based diet. Calories, protein, training, and the mistakes worth skipping.
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5 Low-Key Fantastic Sources Of Plant Protein
Five underrated plant protein sources with real numbers: oats, peas, hemp seeds, broccoli, and pumpkin seeds.
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Plant-Based Diet for Muscle Growth
The truth is that you don’t have to eat meat to gain muscle! Plant-based foods can provide plenty of protein for getting shredded.
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Benefits Of Being A Vegetarian
Thinking about going vegetarian? The real health and environmental benefits, the diet types that count, and the downsides to plan for.
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Raw Veganism: Everything You Need To Know
Raw veganism means vegan plus uncooked. Here is how it works, the real benefits for heart health and digestion, and the risks worth knowing.
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