“Being part of Team Plantbuilt is a huge honor as it allows me to be part of a much larger group of athletes who share a common goal, to show that you can be strong, athletic and build muscle on a vegan diet plan and most importantly to support animal welfare.”

In my last blog I talked about the dramatic changes in health I experienced when I switched to a plant-based diet. After getting healthy, I started getting that competitive itch again, only this time my motivation was different. I wanted to see how I could stack up to my old competition results as a vegan with much less body-weight.

Prior to going vegan I achieved personal bests in the following powerlifts: 450 lb. squat, 315 lb. bench press, and a 463 lb. deadlift; and in kettlebell sport, my event is the long cycle (or clean & jerk of two kettlebells for 10 minutes without setting the bells down for as many reps as you can perform), I had personal bests of 71 reps in training and 65 reps in competition with two 20kg (44lb.) kettlebells. All of these were achieved at a body weight of about 220 lbs.

I had competed in powerlifting from 2005 to 2007 and kettlebell sport from 2008 to 2009.

I decided to try my first competitions in 2013 and 2014 by competing at the Punch Gym Sarasota Kettlebell Sport Championships. I hit all-time personal bests of 72 reps in training and 67 reps in competition weighing under 187 lbs. In addition I won my individual division as well as the overall title in the long cycle competition both years.

Winning my division and best lifter overall in the long cycle event at the 2013 Punch Gym Sarasota Kettlebell Sport Championship!

Halfway through my training cycle for the 2014 Florida kettlebell meet I was contacted by my friend Giacomo Marchese. Giacomo is an amateur natural bodybuilder and co-founder of Team Plantbuilt, an all-vegan team of strength and physique athletes. In 2014 they were recruiting members in sports other than bodybuilding. Since the event they were competing at did not have kettlebell sport, I had the choice of powerlifting or CrossFit. Due to my history in powerlifting, even though it was 7 years prior, I agreed to join Plantbuilt to be part of their first ever powerlifting team in 2014. I had exactly 12 weeks to prepare following the Florida kettlebell sport meet. Due to the limited prep time and a nagging shoulder injury I opted to compete in the deadlift-only division instead of the full meet.

Powerlifting is a total of your best squat, bench press and deadlift done in a single competition. They usually offer single lift events in the bench press and deadlift at meets as well.

Even though I hadn’t pulled a heavy deadlift in training since late 2007 I managed to make a 425 lb. deadlift during my training for the 2014 Naturally Fit Games powerlifting competition and weighing in at 193 lbs. I made a 402 lb. deadlift at the competition, just 61 lbs. under my best all time lift and now at a much lighter bodyweight.

Representing Team Plantbuilt in the deadlift-only division at the Naturally Fit Games 2015 Simply Fit Open Powerlifting Championship!

For 2015 the Naturally Fit Games added kettlebell sport to their event line-up and I switched back to training for that event. Unfortunately about 10 weeks out from the event, which was just held on June 6, my shoulder injury started to come back and I made the last minute decision to compete in the deadlift again and with only 9 weeks of training managed to lift a personal best of 407 lbs. in the 198 lb. weight class, just like 2014 I weighed in at 193 lbs. Unfortunately my 407 lb. lift was turned down by two of the three judges, even though I lifted it, whether or not my knees were fully locked out was questioned by the judges so two of the three turned it down and I only received official credit for my 385 lb. second attempt. I had numerous other lifters tell me they couldn’t see anything wrong with the lift, so if it was a technicality it was a minor one but regardless, it felt great!

Being part of Team Plantbuilt is a huge honor as it allows me to be part of a much larger group of athletes who share a common goal, to show that you can be strong, athletic and build muscle on a vegan diet plan and most importantly to support animal welfare. The money we raise as a team through our fundraising events goes to support animal welfare organizations and vegan outreach.

I can‘t be serious all the time! Getting at posing lesson with my friend and teammate, physique competitor Erin Fergus during at training session at Bonebreaker Barbell in Austin, TX – the most hardcore vegan gym on the planet! Can’t build muscle on plants? Erin disagrees!

Looking forward I plan to continue to compete and represent Plantbuilt with my goal of ultimately exceeding my best powerlifts from my days as an omnivorous lifter. As a collective, all of the vegan athletes on Plantbuilt are proof that you can not only thrive, but you you can kick butt athletically as a vegan, just look at the numerous top 3 placings and overall wins our athletes are racking up every year!

Team Plantbuilt 2015! A bunch of bodybuilders, powerlifters, CrossFitters, and kettlebell sport lifters who are vegan for the animals. The only thing we kill is the stage!

If you would like to learn more about Team Plantbuilt and our mission, visit us on the web at www.plantbuilt.com and follow us on social media. Since our 2015 event just happened updates are rolling in daily on Plantbuilt, and our individual athlete social media pages.

I hope my personal experience in regaining both my health and my strength shows you that you can build strength, muscle, and most importantly your health by adopting a plant-based diet and vegan lifestyle. I wish you nothing but success as you begin, or continue, your journey on the plant-based path!

For the Animals,
Scott

16 May 2015

Matthew Washington

Guest Blog Posts, Vegan Fitness

Tags: fitness, workouts

Workouts For A Cut, Beach Body

Are you looking to get cut for that beach body this summer?

Do you want to shed a little more belly fat to be the envy on the beach? Doing this and also improving muscle definition can be frustrating at times. So here are some good helpful pointers to switch up that boring split routine.

First, vary your repetition range. The human body’s ability to adapt to stressors is quick and efficient. So every week you should change it up. General hypertrophy (muscle growth) is best between 8 and 12 repetitions, between 2 and 4 sets.

Moving on, you should keep rest periods short. Or, in some cases non existent. Meaning, superset muscle groups! The superset system uses two exercises performed in rapid succession. This features the use of compound sets, or tri-sets. Compound sets involve use of two exercises for antagonist muscles. For example performing a set of bench presses followed by cable rows (chest/back). Working opposing muscles allow for better recovery before the start of a new set.

Tri-sets use three exercises in rapid succession for the same muscle group or body part. For example, a chest tri-set might be an incline dumbbell press, a cable fly and pushups all in succession. The superset system is beneficial for muscle hypertophy and endurance. Also, you work harder, so fat will be burned more efficiently, break through plateaus, maximizing muscle recruitment, and it’s a great way to save time!

Also, there are circuit training systems which involves a series of exercises performed one after the other with minimal rest. Typical sets consist of 1-3 and 8-15 repetitions with 15-60 seconds rest in between exercises. A good way to add intensity to your workout is to ditch those machines. Go with multi-joint exercises and/or free weights (e.g. the deadlift, clean and press, thrusters, bent over rows, and squats.)

Also, if you want to get cut up cardio is still a big factor. Instead of a consistent pace however, go with high intensity intervals. For example, sprinting for 30 seconds then jogging slowly for 60 seconds. You can always adjust this different ways so have fun with it. It’s also another good way to make cardio a lot less boring!

27 Apr 2015

Matthew Washington

Going Vegan Tips, Guest Blog Posts, Vegan Fitness

Tags: fitness, going vegan, how to go vegan, male, men, muscle

3 Comments

New Sexy Fit Vegan Contributor!

‘Hey everyone! I wanna say i’m very excited to be a part of the sexy fit vegan team! I’ve never been a part of a blog before so this is definitely a new, fun experience. I’m a certified personal trainer of over 4 years, with certs in nutrition and sports performance. I became vegan a little over seven years ago. After a rough period of life, losing my sister to ovarian cancer. I was also in an extremely unhealthy spot in my life. Smoking a pack a day. Drinking. Also eating the worst foods possible. Yes, i ate mcdonalds….every day. I gradually became 60 pounds overweight. One day i woke up and was tired of the life i was living. I quit smoking cold turkey. Started to pick up running. I knew i needed to change my diet, i noticed a few features on vegan athletes and what they did, and how they were doing it. I was completely fascinated and researched as much as i could, and when i felt i was ready, i became vegan. My weight dropped drastically, my energy was amazing, and my recovery was great. Eventually after i got certified as a trainer i lifted weights more religiously, and got my weight up, lean muscle of course. No fat 😉 . Of course over the years you get everything from,

“Oh, you’re vegan? How’s that work? I think that’s cool but i could never give up cheese.”

To the more extreme,

“Are you kidding me bro? Where do you get your protein?! Soy lowers your testosterone!”

Granted, there are many myths regarding plant based lifestyles that i will love to get into at later times. Also, i’d love to share good programs for building strength and muscle on a plant based diet. As well as certain nutrients/minerals/vitamins you should and shouldn’t worry about. The fitness and nutrition world is a confusing one. Full of contradictions, myths and empty promises for fast and easy results. Like every goal in life, they don’t come overnight. And neither does health and fitness. it’s a journey, not a diet, but a lifestyle. And i’m very excited to help!’

25 Jan 2015

Ella Magers, MSW

Vegan Fitness

Tags: cardio, crossfit, fitness, fitness equipment, jumprope, training, vegan fitness, workout

2 Comments

Vegan Fitness: Ode to Jumprope

I’d like to give a big shout out to one of my best friends for vegan fitness, Jump Rope!

Jumprope,
This morning as I used you, I realized that all I do is use you, and never do I thank you. So… Thank you! Thank you for all that you are and all that you do for me. You are so small that I can take you & use you anywhere! You will never get boring because there are endless tricks I can learn with you. You’re fun!
To me, you’re invaluable, yet the stores only value you at a few dollars. You’re quite simple, yet you can bring out strong emotions in people. Crossfitters especially seem to either hate you or love you. Adults in general are intimidated by you, yet kids will play with you with joy for hours!
You bring out the best in me Jumprope, and I will forever be grateful for your place in my life!
Love,
Ella
p.s. I also couldn’t be more thankful for our home together, Sobekick Gym.. The place where we can always kick ass together!

30 Sep 2014

Ella Magers, MSW

Vegan Fitness

Tags: exercise, fitness, sex, sexy body

Top 5 Exercises for a Better Sex Life

Good sex is a workout in and of itself! By doing certain exercises outside the bedroom however, you can build strength and stamina that will make good sex, GREAT sex!

Squats

If you know me, you know how crazy I am about squats! Not only will they tone your legs and butt, but they will also give you the muscle endurance you need for certain sexual positions so you can add more variety to your play. Heavy weights are not necessary to achieve this… Adding 100 squats, 3 times per week with 5-10 lb weights to your exercise routine will do the trick!

Plank On Hands

This exercise engages your core and helps with shoulder stability and endurance. Planks also help increase strength in your forearms and wrists, all of which can add to your performance between the sheets! Beginners, definitely start on the floor! For my advanced peeps try it on a stability ball to increase your challenge! The goal is to hold your plank for 90 seconds. Even if you start at just 20 seconds, it’s ok! Just go as long as you can, stop the clock when you need to take a little break, and then get right back in position until you have gone 90 seconds total. You will see that doing them consistently, 4-5 times per week will have you able to reach the 90-second goal sooner than you think!

Ab Wheel

I LOVE this product! It’s very challenging for the beginner however, and correct form is absolutely essential to prevent lower back injury. Beginners, start on your knees (advanced, work your way up to your feet!) and pull your belly button in tight, rounding your back. As you slowly allow the wheel to roll out in front of you, keep your tummy tucked and do NOT allow your back to flatten and arch. You may only go a foot or two to start. Then, you basically want to do a “crunch” in order to use your abs to pull the wheel back toward you. Do NOT pull with your shoulders! Do only 10-12 repetitions at first because as your ab muscles tire quickly you are more likely to strain your back. Add 3 sets of 12 repetitions to your workout 2-3 times a week and see a difference in no time!

Up-Dog Push-Ups

This is another one of my favorites! Done right, it challenges your triceps and core, plus you get the bonus of a hamstring and calf stretch… Awesome! Start in “downward dog” position like in yoga. Keeping your hips high, bend at your elbows, keeping them close to your body as you make your way into “upward dog.” From there, simply pull your belly button up toward your spine and press back into downward dog. Repeat. This WILL challenge you, but don’t be discouraged. Just do the very best you can, with the fullest range of motion possible, and your push-ups will improve quickly… along with your bedroom performance!

Kegels

Yes it’s true.. if you are a woman, this tiny little movement is still considered an exercise and it WILL benefit both you and your lover! You perform kegels by contracting and relaxing the muscles in your pelvic floor. As a result you will notice a higher level of sexual satisfaction including stronger orgasms. All you have to do is tighten your pelvic muscles (like you do when you need to pee and have to hold it in), pause for about 5 seconds, relax and then repeat. Just 5 minutes a day is all it takes. And no excuses… you can do it practically any time and anywhere- even as you read this- and you will be the only one who knows!

Tag Archives: fitness

My Vegan Journey Part 2: Regaining My Strength