Including customized meal plans and recipes, plus 5 unique strength training protocols used by top vegan bodybuilders.
I know what you're thinking...
Can you even build muscle and get toned on a plant-based diet?
All our lives we've been fed the story that in order to get strong, you need meat. Lots of meat.
And even now, with all the scientific studies proving that not only can you be healthy and fit on a plant-based diet, but it may actually be an athletic advantage...
There's still that nagging voice filling your head with doubts.
That dang voice.
Not to mention all the friends, co-workers, and family members hammering you with questions about protein and calories.
And even if you somehow get past all the nutrition questions, there's the strength training...
What kind of workouts will help me reach my goals?
Now for some good news:
It's absolutely possible to build the fit, muscular, toned body you want on a 100% plant-based diet. And to do it without long-term calorie counting or hours in the gym every day.
Normal people, just like me and you, can take the lessons from the pros and apply them to our own bodies and goals.
You just need to know how.
LET ME INTRODUCE YOU TO SOME FRIENDS, ALL ACCOMPLISHED VEGAN BODYBUILDERS
Meet Derek Tresize and Marcella Torres (left) and Giacomo Marchese and Dani Taylor (right). They're all four accomplished bodybuilders, vegans, and trainers. And they've been using their experience to help countless people transform their bodies in a healthy, sustainable way.
I have worked with Dani Taylor since 2012. Thanks to Dani, in the last 4 years I went from being a slightly overweight, slightly out of shape, woman in her early 30’s to a competitive natural bodybuilder.
I choose to work with Dani because she instills confidence in me. She understands real bodies - not just people who have always been athletes and always been in shape, but those of us who let ourselves go a little.
Dani is super realistic and straightforward. She encourages me and supports me but still pushes me to try harder and doesn’t cut me any slack with my diet or workouts. I know that if I follow her plan I WILL succeed and I have complete faith in her as my coach.
Vegan Bodybuilder & Powerlifter, PlantBuilt team member
The secret formula for building muscle and burning fat on a plant-based diet.
The Plant-Based Strength and Muscle Formula is our brand new holistic approach to reaching your muscle, strength, and body transformation goals. Instead of just focusing on strength training like many muscle gain programs do, this formula incorporates just as much — if not more — emphasis on nutrition. It's divided into two main parts: (1) The nutrition guide, and (2) the strength training.
These are designed to work together, so that you're tackling both your nutrition and strength training for the best possible results.
To help keep everything straight, we've put together a checklist for the first several weeks so you always know you're focused on exactly the right things.
The third part of the program helps you move on. It's the exit strategy. We believe that any good training program should be designed with a path to transition off, so you aren't always glued to the plan. The Formula provides all the tools and knowledge you need to continue building beyond the plan for long-term success.
Now, let's take a closer look at just what's included in the program:
Part 1: The Plant-Based Nutrition Guide, Meal Plan, and Recipes
Most of our lives we've been told that in order to get fit or have the body you want, you need to exercise more. Harder exercise = bigger muscles.
But now we know that not to be the case.
While the workout is very important when it comes to muscle gain and fat loss, it's only a piece of the vegan pie.
The other half is nutrition — how you're getting your calories, macronutrient ratios, and how much and when you're eating.
And you know what? One size doesn't fit all.
That's why, lead by Giacomo and Dani, The Plant-Based Strength and Muscle Formula starts with nutrition.
Here's what that actually looks like:
What does the Flexible Diet look like in action?
Giacomo and Dani have written 20 exclusive recipes just for this program, including breakfasts, lunches, pre- and post-workout snacks, and dinners.
With our interactive recipe software, you can adjust for serving sizes, so you always have the right amount of food for your family and needs.
Part 2: Five Strength Training and Weight Programs for All Levels and Goals
While nutrition is key for success, no strength or muscle building program would be complete without the strength training.
That's where Derek and Marcella come in. They've put together a program designed to take just about anyone — whether you're an absolute, never-lifted-before beginner or an intermediate or an avid gym-goer — and whip them into a plant-based beast.
It's a system of five unique tracks, designed to serve a variety of goals:
Mobility and Strength
Fat Loss for Endurance Athletes
Muscle Gain for Endurance Athletes
Tighten and Tone
Maximum Muscle Gain
We want this program to work for just about everyone, regardless of the your goals, so Derek and Marcella created five unique tracks, or paths you can take with your strength training.
1. Strength and Mobility: If resistance training just isn’t your thing, following this track (just a few times per week), will ensure you stay strong, mobile, and resistant to injury. This super simple plan may not seem like much, but trust me, a little rehab and mobility work can go a long way towards improving your performance.
2. Tighten and Tone: If your goal is a weight loss body transformation, this track will focus on the key fat burning exercises, leaving you tightened in all the right places.
3. Maximum Muscle Gain: When your main goal is to put on muscle — like lots of muscle — you need a training program designed to do just that. Designed to progress a certain way, target all the right muscle groups, and allow for just enough recovery to stay injury free and healthy.
4. Muscle Gain for Endurance Athletes: Even for runners, cyclists, or other endurance athletes, gaining muscle in commonly overlooked areas of your body can help prevent injury and keep you performing stronger for a longer amount of time. This track is designed to focus on key areas of the body that will greatly benefit any endurance athlete.
5. Fat Loss for Endurance Athletes: Being lean and strong can be a big advantage for endurance athletes, but contrary to what many people believe, endurance training doesn't always result in weight loss. This track focuses on getting lean and toned with your endurance goals in mind.
Each track progresses through four phases, taking at least 12-weeks to complete, but — each phase can be leveled up, adding additional time, flexibility, and customization. By using Derek and Marcella's tips to double up on some of the phases, you could build an entire year worth of training out of each individual track.
Part 3: The Exit Strategy
7 Muscle Gain Nutrition and Training Bonuses
Even when armed with all the information, sometimes you still need a plan to get started.
That's why Dani and Giacomo have created four customizable week-long meal plans designed for different caloric and macronutrient needs.
With recipes for breakfast, lunch, snack (morning and post workout), and dinner, you'll be able to customize the plan to fit your exact macronutrient needs. Here are some of the best features from this meal planner:
Here's a look inside:
All of the strength training tracks included with this program are designed to start where you are now, and progress over time.
But sometimes, when you're short on time or don't feel up for a full workout, you need something quick... So they've added 3 HIIT Cardio and Ab Workouts you can use with any of the tracks.
They're a quick and effective (and intense) way for you to shed body fat and chisel your midsection.
For when you're in a fat-loss phase, or if you just prefer to eat oil-free, we wanted to make sure you had plenty of recipe options that excluded oil.
These recipes include smoothies, breakfasts, lunches, snacks, and dinners, so you can build an entire plan on the additional recipes.
Remember, these are in addition to the 20 recipes from Giacomo and Dani that are already included.
In this interview series, created exclusively for the No Meat Athlete Academy, we talk to three leading experts in building strength:
- Certified running coach Jason Fitzgerald on strength training for runners.
- Expert bodybuilder Robert Cheeke on whole-food, plant-based nutrition for muscle gain.
- Author Christy Morgan on building muscle as a female athlete.
But when you join the Formula program today, you'll gain instant access to these interviews.
As with anyone who's about to start a life-changing journey, Derek and Marcella's clients have questions and concerns. All of which they address in their Getting Started Guide exclusively for new clients.
To help ensure you start the program without any questions, they've shared the guide for you as well.
When you need more flexibility than a standard recipe can allow, these seven blueprints help you build plant-based for specific macronutreient profiles.
They include meals like smoothies, burritos, stir-fry, pastas, plus three others.
Start with the base and add the ingredients you have on hand, with all the calculations down for you.