How to be Fully Nourished and Healthy on a Plant-Based Diet?

KORIN SUTTON DISCUSSES FUNCTIONAL TRAINING

“Vegan bodybuilding was the best thing I could do to show the world that you can be fully nourished and healthy on a plant-based diet. This is my journey now, and I am enjoying every minute of it.”

Name: Korin Sutton

Occupation: Personal Trainer and Pro Vegan Bodybuilder

City/State/Country: Delray Beach, FL USA

Age: 29

Height: 5’10”

Weight: 185lbs

Facebook: www.facebook.com/korin.sutton

Q: Who was your role model as a vegan bodybuilder?

My role model was Torre Washington. Through my endeavors of vegan bodybuilding, we are now good friends and we hang out from time to time.

He was recently on the same team as me with Clean Machine. Torre was a great example to show me that it’s possible to be an athlete purely on a plant-based diet.

Q: Tell us about the path that led you to plant-based fitness?

It all started when I heard Gary Yourofsky Speech at June 2011. I listened to his speech at Broward College and he totally open my eyes. I always had a misconception on how animals were being treated and raised for human consumption. I also had a big misconception on animal nutrition. From that day on I decided to become vegan.

It wasn’t easy at first, I stopped eating all land animal products and became Pescatarian for about a year, then became vegan after that. I’ve been vegan for 2 1/2 years and it feels great not to be involved with any type of animal cruelty.

“Animals are not meant to be mass-produced in factory farms for food.”

Q: Sample meal plan for building muscle:

Morning:

• 2 cup of oats

• Multivitamin

• 1 tbsp flax seed oil

• MSM

• Cell Block

Morning Snack:

• Protein shake

• 2 tbsp peanut butter

• 2 cup of oats

• 2 servings veggies

Lunch:

• 3 servings Beyond Meat

• 2 servings veggies

• 2 cups brown rice

Lunch Snack:

• Protein Shake

• Cell Block

• 2 tbsp peanut butter

• 2 cup of oats

• 2 servings veggies

Dinner:

• 1 tofu block

• 2 servings veggies

Macro Totals:

Protein: 236g

Carbs: 481g

Fat: 64g

Q: Typical protein-rich breakfast:

My favorite is protein pancakes made with Raw Fusion Banana Nut, almond milk, vanilla extract, almond extract, cinnamon, and wheat flour.

Q: Philosophy on supplements and which ones you take?

I believe supplements should be used for better performance and higher quality of life. They should never be used as a primary replacement of actual food. The more whole foods you take in, the better your body will respond and perform. Just make sure supplements that you take are non-GMO, plant-based, and natural.

For example, I take:

• Clean Machine BCAA

• Raw Fusion Vegan Protein

• Flax Seed Oil by Now Sport

• Nature’s Way Alive Liquid Multi-Vitamin

• MSM by Now Sport

• Clean Machine Cell Block 80

• Ginkgo Biloba by Now Sport

• 5-HTP by Now Sport

Q: How would you describe your training for a competition:

Session 1:

• Lat pulldowns 4-5 x 10-15 (triple drop set)

• Seated rows super set with TRX XYT Correctives 4-5 x 10-15

• Upright rows 4-5 x 8-12

• Barbell row 4-5 x 8-12

• Cable bicep curls 4-5 x 10-15 (triple drop set)

• Alternate dumbbell bicep curls 3 x 10-15

• Barbell bicep curls 3 x 10-15

• Hyper extensions until failure

• Calves 4 x 30

Session 2:

• Leg extensions 5 x 12 (little to no rest in between sets)

• Leg press 4 x 20-50

• Dumbbell l toe touches 3 x 10-15

• Lying leg curls 3 X 10-15 (triple drop set)

• Lunges with barbell 4-5 x 20 steps

• Calves 4 x 30

• Shoulder lateral raises 4 x 16, 12, 10, 8

Session 3:

• Chest cable flys 3 x 10-15 (triple drop sets)

• Chest dumbbell press 3 x 10-15, drop set 3 x 10-15 (10lbs)

• EZ bar curls 2 x 10-15

• Triceps rope pushdowns 2 x 10-15

• Superset overhead rope extensions 2 x 10-15

• Tricep pushdowns 2 x 10-15 (double drop set)

• Bench dips 2 x to failure

• Calves 4 x 30

Session 4:

• Shoulder lateral raises 4 x 16, 12, 10, 8

• Dumbbell side and front superset lateral raises 4-5 x 10-15

• Dumbbell shoulder press 4-5 x 10-15

• Superset barbell upright rows 4-5 x 10-15

• Reverse machine press 4-5 x 10-15 (triple drop sets)

• Rear lateral on pec dec 4-5 x 10-15 (double drop sets)

Cardio and Flexibility:

• Spin for 30 minutes, 2-3 days out of the week

• Yoga for 60-90 minutes

Q: If you have to pick only 3 exercises, what would they be and why?

1. Push and pull

2. Bear crawls with cable resistance

3. SA kettlebell snatches with lateral shuffles

“This is a full-body workout that targets the core while working multiple planes of movement. This type of functional training in a workout regimen not only makes the body stronger, it also burns lots of calories.”

Q: What kind of meditation do you practice?

I usually do breathing meditations or mantras.

Q: What advice do you have for someone who wants to try a vegan bodybuilding diet?

The best advice I would say to save the trouble is to connect with another vegan and get a meal plan that will help you transition the right way. I make meal plans for everyone, and all of my meal plans are healthy and well-balanced.

I never expect anyone to go cold turkey. I rather people transition slowly so they will never have a relapse and they can feel the changes slow and smoothly.

For more ideas on how to be fully nourished and healthy on a plant-based diet, watch this video - What I Eat In A Day | Nourishing & High Protein Plant Based Meals | Strong & Sculpted

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants.

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – How to be Fully Nourished and Healthy on a Plant-Based Diet

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