[00:06]
It’s coming up to my four-year anniversary of being vegan. January 1st, 2022 is when I finally made the switch, so four years on January 1st, which is right around the corner.
It’s coming up to my four-year anniversary of being vegan. January 1st, 2022 is when I finally made the switch, so four years on January 1st, which is right around the corner.
[00:16]
What I want to do today is explain why I decided to become vegan, why it took me so long, and answer nine common myths that are still very prevalent — especially the big question: can you build muscle and a great physique on a vegan diet?
What I want to do today is explain why I decided to become vegan, why it took me so long, and answer nine common myths that are still very prevalent — especially the big question: can you build muscle and a great physique on a vegan diet?
[00:43]
If you’ve followed my journey for a while, you’ll know I used to be a massive meat eater. For years, I was eating close to one kilo of meat per day — steak for breakfast, lunch, and dinner.
If you’ve followed my journey for a while, you’ll know I used to be a massive meat eater. For years, I was eating close to one kilo of meat per day — steak for breakfast, lunch, and dinner.
[01:17]
Every birthday was at a steakhouse. Every holiday involved finding the best steak restaurant in town. That was a huge part of my identity.
Every birthday was at a steakhouse. Every holiday involved finding the best steak restaurant in town. That was a huge part of my identity.
[01:32]
Around 2020–2021, I started questioning whether eating that much meat — or meat at all — was right for me, both from a health and ethical perspective.
Around 2020–2021, I started questioning whether eating that much meat — or meat at all — was right for me, both from a health and ethical perspective.
[01:52]
That question sat with me for nearly two years.
That question sat with me for nearly two years.
[02:03]
In late 2021, on a trip to Cornwall with my wife, we were on a coastal hike, surrounded by nature, and I just said, “I think I’m ready to give up meat.”
In late 2021, on a trip to Cornwall with my wife, we were on a coastal hike, surrounded by nature, and I just said, “I think I’m ready to give up meat.”
[02:40]
The main thing holding me back was fear — fear of losing my fitness results.
The main thing holding me back was fear — fear of losing my fitness results.
[03:03]
Even though I’d helped plenty of vegan clients get incredible results, I convinced myself that I was different.
Even though I’d helped plenty of vegan clients get incredible results, I convinced myself that I was different.
[03:49]
I dropped meat and fish first, kept eggs for a few months, then fully transitioned.
I dropped meat and fish first, kept eggs for a few months, then fully transitioned.
[04:12]
In early 2022, I got into the best shape of my life — leaner than I’d ever been, even compared to my meat-eating bodybuilding days.
In early 2022, I got into the best shape of my life — leaner than I’d ever been, even compared to my meat-eating bodybuilding days.
[04:40]
That answered the first big question for me: yes, you absolutely can build muscle and get shredded on a vegan diet.
That answered the first big question for me: yes, you absolutely can build muscle and get shredded on a vegan diet.
Myth 1: Vegan Diets Make You Weak
[05:23]
People think veganism makes you frail or weak.
People think veganism makes you frail or weak.
[05:36]
Since going vegan, I’ve hit personal bests in the gym, run hundreds of miles, and competed in Muay Thai.
Since going vegan, I’ve hit personal bests in the gym, run hundreds of miles, and competed in Muay Thai.
[05:58]
Elite athletes like Novak Djokovic and Lewis Hamilton are plant-based. Performance clearly isn’t the issue.
Elite athletes like Novak Djokovic and Lewis Hamilton are plant-based. Performance clearly isn’t the issue.
Myth 2: You Can’t Build Muscle Without Meat
[06:21]
As long as protein intake and training intensity are matched, research shows no difference in muscle or strength gains.
As long as protein intake and training intensity are matched, research shows no difference in muscle or strength gains.
[06:46]
You only need about 1.6–2g of protein per kilo of bodyweight — which is very achievable on a vegan diet.
You only need about 1.6–2g of protein per kilo of bodyweight — which is very achievable on a vegan diet.
[06:55]
Foods like tofu, tempeh, seitan, legumes, edamame, and protein powders make this straightforward.
Foods like tofu, tempeh, seitan, legumes, edamame, and protein powders make this straightforward.
Myth 3: Soy Is Bad for Hormones
[08:05]
Soy does not damage hormones or lower testosterone.
Soy does not damage hormones or lower testosterone.
[08:18]
In fact, it’s consistently linked with better cardiovascular, metabolic, bone, and overall health markers.
In fact, it’s consistently linked with better cardiovascular, metabolic, bone, and overall health markers.
Myth 4: Vegans Live on Mock Meats
[09:01]
Mock meats should be treated like junk food — fine occasionally, but not a staple.
Mock meats should be treated like junk food — fine occasionally, but not a staple.
[09:27]
A whole-food, plant-based diet is where the real benefits come from.
A whole-food, plant-based diet is where the real benefits come from.
Myth 5: Vegans Need Loads of Supplements
[09:44]
You really don’t.
You really don’t.
[09:48]
A good multivitamin with B12, algae-based omega-3s, and creatine covers almost everything.
A good multivitamin with B12, algae-based omega-3s, and creatine covers almost everything.
Myth 6: Veganism Is Inconvenient
[11:13]
I’ve travelled to remote places where veganism wasn’t understood at all — and still made it work.
I’ve travelled to remote places where veganism wasn’t understood at all — and still made it work.
[12:26]
With a bit of pre-planning, it’s completely manageable almost anywhere in the world.
With a bit of pre-planning, it’s completely manageable almost anywhere in the world.
Myth 7: Veganism Is Just a Diet
[14:22]
Veganism is more than food — it’s a way of thinking and living.
Veganism is more than food — it’s a way of thinking and living.
[15:04]
For me, the real shift happened when I realised fear of losing my gains was just selfishness holding me back.
For me, the real shift happened when I realised fear of losing my gains was just selfishness holding me back.
Myth 8: Vegans Are Preachy
[16:26]
Most vegans aren’t trying to be annoying — they’re just passionate.
Most vegans aren’t trying to be annoying — they’re just passionate.
[16:55]
It’s one of the few ways people feel they can contribute to something bigger than themselves.
It’s one of the few ways people feel they can contribute to something bigger than themselves.
Myth 9: Vegans Expect Everyone to Convert Overnight
[17:47]
Most vegans would be happy if people simply reduced meat intake or tried something like Veganuary.
Most vegans would be happy if people simply reduced meat intake or tried something like Veganuary.
[18:30]
That’s what this is really about — awareness, not perfection.
That’s what this is really about — awareness, not perfection.
Final Thoughts
[18:54]
If you’re curious, try it for a month. Veganuary is a great starting point.
If you’re curious, try it for a month. Veganuary is a great starting point.
[19:01]
And if you want to see what’s possible, check out the Can You Get Shredded on a Vegan Diet documentary on the RNT Fitness YouTube channel.
And if you want to see what’s possible, check out the Can You Get Shredded on a Vegan Diet documentary on the RNT Fitness YouTube channel.
Next Steps
-
Book a 1-1 strategy session with my team to find out more:
👉 https://www.rntfitness.com/applynow
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Find out if you’re ready for a transformation:
👉 https://www.rntfitness.com/transform
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