Ep. 273 - How I Got Shredded On A Plant-Based Diet (Step-By-Step!)

May 27th, 2022


Ep. 273 - How I Got Shredded On A Plant-Based Diet (Step-By-Step!)

My biggest hesitation before going fully plant-based was losing all my fitness gains. So when I finally took the plunge on Jan 1st, 2022, I set myself 3 goals to prove to myself it could be done:
1. Get into the best shape of my life, beating anything I’d achieved with meat
2. Get shredded glutes, the ultimate “extreme” marker of body composition
3. Lose 10kg in 14 weeks
Here were the rules:
- No meat
- No fish
- No dairy
- No eggs
- No stimulants 
- No fat burners
- No weird diets
- No mock meats 
- No insane cardio
- No steroids 
Here was the game plan:
- Plant-based diet
- Calorie deficit
- Moderate protein (no more than 2g/kg)
- Nutrient dense whole foods
- 4x 45 min weights 
- Basic supplements (Vitamin D, Multivitamin, Algae omega 3, Creatine)
- 10-15K steps
Here’s how I did it:
- Ruthless Consistency
- 100% Commitment
- Discipline, Habits, Routine 
- ALL IN mindset
I went from a kilo of meat a day to fully plant-based 🌱

And I learnt that…
You can still be fit, healthy and strong.
You can still get shredded.
You can still build muscle.
It’s time to break beliefs, bust myths, and challenge perceptions that you need meat, fish, dairy and eggs to get results on your fitness journey.
You don’t need it. Your gains won’t stop.
If you want to see exactly how I did this week-by-week, check out the case study I’ve written up: https://www.rntfitness.co.uk/14-week-shredded-vegan-plant-based-diet-body-transformation/
So what’s next?
Continue on this incredible journey! There’s no going back now.
I’ve already been hitting personal bests in my training. It’s time to push to new heights of muscle and strength!
If this inspires at least one person to eat less meat and still get fitness results, then it’s mission accomplished.


Here are some cool resources you will enjoy to learn more about my journey, research on plant-based diets, and how you can optimise your own fitness results!
  1. Optimising Health, Fat Loss & Muscle Building On A Vegan Diet
  2. Can You Get SHREDDED On A Vegan Diet? | Akash Vaghela’s Road To Vegan Shredded
  3. A BRUTAL VEGAN Leg Workout (I couldn’t walk for a week!) | Road To Vegan Shredded
  4. The Sad Truth About The Meat You’re Eating For Protein | Road To Vegan Shredded 
  5. How To LOSE FAT WITHOUT Terrifying Diets Or Suffering | Road To Vegan Shredded
  6. Akash Vaghela’s 2017 Bodybuilding 21 Week Prep Write Up
  7. Quarterly Insights Part 3, Instalment I – Akash’s Photoshoot Prep, 2019
  8. The Ultimate Guide To Reverse Dieting And Avoiding Fat Regain
  9. Stop Messing Up Your Peak Week

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