19. Vegan Blueprint- A Guidebook to Veganism and Fitness by @Brianturnerofficial

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DISCLAIMER
Brian Turner is not a doctor nor a registered dietitian. Brian Turner is not intending to diagnose, treat, prevent
or cure any disease or condition.
The information in Vegan Blueprint is for informational purposes only. This eBook is not to be considered a
meal plan, nutritional prescription, eating guide, food guide or a book instructing you what to do with your life,
body or health. This eBook is not professional or medical advice; consult your healthcare practitioner regarding
advice.
Brian Turner disclaims all responsibility and liability for any damages or potential dangers you may experience as
a result of following recipes or information from Vegan Blueprint. Please consult with your medical practitioner
or other professional before undertaking physical activities or workout programs. It is the user’s responsibility for
all loss and damages to the eBook. If the user prepares or consumes meals using recipes from Vegan Blueprint,
it is the user’s responsibility to ensure all ingredients are safe before use, and to take personal food allergies or
sensitivities into consideration.
The information and images in Vegan Blueprint may not be reproduced or transmitted in any form or by any
means, electronically or mechanical.
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MYSELF & MY LINKS
If you don't know already my name is Brian Turner at the time of writing this book I'm 27 years old and I've been
vegan for over 4 years! I found a huge passion for bodybuilding at 15 and have been consistently training since
then to be my best! I suffered from severe cystic acne from 15-21 and so along with my vegan and fitness journey
I also often speak about my advice for dealing with acne and the emotional struggles that come with it. Below are
my social media links and my links to vegan products I'm affiliated with and highly recommend!
Brian Turner
Main YouTube: http://www.youtube.com/HumerusFitness
Acne YouTube: http://www.youtube.com/TeamAcne
Instagram: http://www.instagram.com/brianturnerofficial
Vegan protein & supplements by VivoLife (use BRIAN10 for a discount):

http://www.VivoLifeBrian.com
Vegan acne, skincare and scar products (use BRIAN5 for a discount):
http://www.BanishBrian.com

INTRODUCTION 5
MOTIVATION 12
FOOD + DIET 15
EXERCISE 21
LIFESTYLE 25
FAQ 29
INTRODUCTION
No matter where a person starts from we all correct before and sometimes we get close-
generally start without a lot of knowledge minded and forget that we can always learn
about fitness, veganism and the whole more. There was a time where “cigarettes
lifestyle so we tend to make a lot of mistakes. are healthy” was coming out of doctors
“It’s important to make mistakes so you mouths, so sometimes it’s nice to start ahead
can learn from them” the old adage goes... of the “mistakes”. Over months and years of
or something like that! As much as the experience I have made my share of mistakes
experience of making mistakes can teach and learned from them and now I can share
you, the amount of time wasted due to each as much information as possible to help you
mistake can hold you back from reaching your learn and change your plans to become the
goals for years at a time. We have all made most optimal as possible!
mistakes or assumed certain information was

I have divided this vegan guide book into a few major
parts that I think are crucial areas to understand when
it comes to progressing yourself in your fitness goals.
The sections are as follows respectfully: introduction,
motivation, food/diet, exercise, lifestyle and an FAQ
(vegan supplements) section. I hope to educate you
with information to understand the way each of these
topics really work but also provide insight that only
someone who has experienced transformation by using
these concepts to their advantage could understand.
Please try to remember that I love veganism & fitness
and am always learning more about it but I am not an
English major, so if there are any errors in this eBook
let me quickly apologize in advance!
VEGANISM BASICS
Starting out
When you first go vegan it is VERY exciting and
pretty terrifying as well. You will watch as every
person you ever knew instantly becomes a nutritionist
telling you exactly how bad a vegan diet is for you or
how it’s impossible or how it’s unhealthy for you – and
often enough you’ll also watch this person scarf down
nachos from a fast food joint not 15 minutes later or whatever else! At the very least take a few minutes
(pretty specific, huh? That’s cause this happened to my to answer to yourself why you are vegan and then be
dad). So a few pointers would be helpful I think. ready with that statement whenever people ask. As a
bonus look up the information behind the reason, so
Know your reason you have a quick few counterpoints! So when people
Like I mentioned, people will tell you the reasons why say “where do you get your protein” you have at least a
they don’t agree with veganism and the first thing they few things you can rattle off to dismiss them!
will ask you is “Why are you vegan?” Now that seems
like a simple enough question to answer. For me, the Find some accounts to follow
ORIGINAL reason I went vegan was due to my This piece of advice is massively underrated in my
severe cystic acne, after a few weeks of veganism it had opinion. Social media connects us all but is also a
improved massively! Then from there I learned about huge reason for educating so many people on topics
the other aspects of it. Maybe you just saw Game they would have never had interest or time to look
Changers and you like the health side of it or maybe into themselves! I highly suggest finding some vegan
you saw Forks Over Knives and saw the ecological accounts to follow for inspiration, recipes, information,
benefits or maybe you are making the change for an news and more. There are tons to find so get on
ethical reason. Well, when you say whatever it is, you’ll YouTube or instagram and start following a few, then
oftentimes be met with an immediate counterpoint check out new accounts and add them as you find ones
and a low-key debate will ensue. If you weren’t you enjoy, here are some good starting points.
prepared for it you can find yourself off guard and the
other person will hammer into you with questions that If you end up following any of these accounts please
you may not know the answers to, even though there leave a comment on their page and tell them I sent
are answers, you just wanted to have a cup of coffee you! Content creators LOVE hearing that other
not be interrogated about vitamins, or CO2 emissions creators are sending people their way :)
VEGAN BLUEPRINT: A GUIDEBOOK TO VEGANISM AND FITNESS 6
Fast Food/Restaurants
There’s an ever-exanding set of fast food chains and
restaurants offering vegan/plant based choices and by
the time you’re reading this the list might be twice as
big but here are some of the current ones. Obviously
eating at fast food or restaurants isn’t the best thing to
do every day BUT it’s super nice to have a place to eat
no matter where you are, even if you are on a road trip
in the middle of no where!
Fast Food
• Carls Jr.: They offer the beyond meat burger now!
Order the beyond famous star with no cheese and
no mayo. You can also substitute beef for beyond
meat on most burgers.
• Taco Bell: bean burrito with no cheese, potato
burrito with no cheese, Seven-Layer Burrito, leave
Fitness (fitness recipes, full day of eatings, exercise off the cheese and sour cream. Crunchwrap, beans
advice): instead of beef then ask to make it “fresco-style”—
• Myself (Brian Turner) they’ll replace the cheese and sour cream with
• Derek Simnett (SimnettNutrition) pico de gallo. Double Decker Taco, beans instead
• Maddie Lymburner of beef and guacamole instead of cheese. The
• Jon Venus cinnamon twists are also vegan.
• Natalie Matthews • Chipotle: the sofritas are vegan (braised tofu)
and are delicious. Get a burrito without sour
Recipes (general recipe ivideos and meal preps): cream, cheese, queso or meat and you’re good! My
• Avante Garden (Gaz Oakley) personal order is a double wrapped burrito with
• SweetSimpleVegan brown rice, pinto beans, sofritas, fajitas, medium
• Sauce Stache salsa and lettuce. Also, the chips are vegan!
• Cheap Lazy Vegan • Del Taco: they have beyond meat options now too!
• SweetPotatoSoul Just make sure to order without cheese and sour
• Pick Up Limes cream!
• Burger King: French toast sticks with maple syrup
Information: on the side. Impossible whopper without cheese or
• MictheVegan mayo. Dutch apple pie. And the fries are vegan!
• NutritionFacts.org (it’s a channel and site)
Restaurants
News: • Denny’s: order the build your own burger and get
• Plant Based News the vegan patty. No cheese or mayo. The BBQ and
• LiveKindly bourbon sauce are vegan as are the fries. You can
also order the fit fare breakfast skillet minus egg
Entertainment: and cheese.
• No Egg Craig • Dominos: order the thin crust (vegan) and load
• Vegan Gains (very controversial and often vulgar) up on veggies! NO cheese (they don’t have vegan
• The Vegan View cheese yet)
• Vegains • Little Caesars & Papa Johns: Veggie pizza without
cheese and tell them to add more veggies!

• Baskin Robbins: The sorbet flavors are almost all and while it’s not the best meal ever, it does give you
vegan. Ask the server if it has any dairy. some options. These days you rarely get stuck in this
• Blaze Pizza: You can order vegan cheese and situation but it is still handy to know. Also a LOT of
even meat-free chorizo! The doughs are vegan so Asian places have easy vegan options like miso soup,
customize at your will! ramen, pho and sushi (avocado cucumber is easy) just
• Olive Garden: the breadsticks are vegan! The pasta make sure you ask if there’s fish, fish paste, dairy or
like angel hair, cavatappi, fettuccine, gluten-free meat (or just ask if it’s vegan friendly).
rotini, rigatoni, small shells, spaghetti, and whole-
wheat linguine. All these can be topped with the
vegan marinara sauce or kid’s tomato sauce. The
salads with vinaigrette are vegan but don’t get
cheese or croutons. The minestrone is now vegan
Food Labels
too! I’ve got a huge tip for when you’re shopping at the
• Panera: Vegan Lentil Quinoa Broth Bowl and the store and want to see if something is vegan or not.
Soba Noodle Broth Bowl with Edamame. Also the First determine whether it has meat in it, you can look
vegan Black Bean Soup. through the ingredients or if it’s like a bread product, it
obviously doesn’t have meat. Then go to the end of the
And there are LOADS of options at restaurants all ingredients to the BOLD print and in USA, they have
over, you just have to look at the menu because at this to list allergens like dairy, eggs, gluten, soy and nuts.
point almost all places have at least one option! If you see that it has eggs or dairy in it, you can skip
it immediately and not waste anymore time but if it’s
MAJOR HACK: A lot of times you can say you’re clear on those parts you can quickly look through the
vegan or plant based and the server or cashier will ingredients for other non-vegan elements like gelatin
say that the option you’re asking about is vegan or fish powder!
but then you get it and there’s cheese or sauce in it
that isn’t vegan. A lot of people don’t know what it
means or don’t care that much to think about all the
components. So what you can do is tell them you’re
extremely allergic to dairy and they have to take it very
Basic Groceries List
seriously – this puts a lot less stress on you to explain These are items you can grab at the store that are
why you’re vegan as well! almost always vegan, just a simple starting list, you can
build from here! Also, there is generally a plant-based
All-Vegan Places section at every store, look for it because it’s really
• Veggie Grill: heavily located in LA but expanding, helpful!
this chain is all vegan • Oats
• Plant Power Fast Food • Cereal
• Donna Jeans • Waffles (Vans brand and others but NOT Eggo)
• Donut Friend • Fruits (banana, apple, grapes, watermelon, mango,
• Donut Panic there are so many!)
• Cena Vegan Mexican • Rice
• Vegatinos • Potatoes
• Doomies • Pasta & Marinara Sauce
There are LOADS more. Use yelp and punch in • Beans (black, pinto, kidney all great for savory
“vegan” near you OR use HappyCow app. meals and chili)
• Bread (most are vegan some are not. Get baked
Now when you are traveling or are at a restaurant beans and put them on toast!)
that doesn’t seem to have many vegan options you • Frozen meals (Asian foods like yakisoba are great)
can always do the following. USE THE SIDES • Frozen stir fry mix (frozen veggies, rice/quinoa,
MENU! Usually french fries, baked potatoes, salad, sauce)
steamed veggies, breads (without butter) are vegan • Lentils
• Nut Butter Peanut Butter Banana Sandwich
• Nut/Soy Milk (cashew is my favorite and Ok, you know what a PB&J is, this is just a simple
creamiest. Soy is the highest protein) twist. Slather peanut butter on your bread then slice up
• Nutritional Yeast (really good on top of meals like a banana into coins and evenly coat the peanut butter
pasta, has a slight cheesy taste and is loaded with with it, done! If you’ve never had one, try it out!
nutrients)
• Vegetables (broccoli, green beans, red cabbage, Mixed Rice and Beans
brussel sprouts, carrots, onions, garlic, there are so Take 1 cup of pre-cooked rice, ½ cup of pre cooked
many here as well, try them all!) beans, ½ cup of frozen mixed vegetables and add to a
• Vegan cheese (Violife is the best, miyokos is bowl. Microwave or fry pan and then finish by mixing
expensive but delicious, follow your heart is good, 1-3 tbsp of your favorite sauce (teriyaki, BBQ, etc.) in!
daiya is easy to find but some don’t like the flavor) Simple and delicious!
• Vegan meats (tofurkey is popular, beyond meat is
the best but expensive, lightlife is delicious and Marinara Protein Pasta
there are tons more) Grab some Banza pasta or some black bean pasta at
• Vegan yogurts and puddings (daiya, follow your the store, they are super high in protein. Use the same
heart and other brands have coconut yogurts that amount of the bean pasta as you do of the regular
have probiotics) wheat pasta, cover it in marinara sauce. This is super
simple but packs a protein punch. You can also add
There is TONS more to get but that gives you some cooked beans (black or pinto are my fave) to the sauce!
basic ideas for staples you can go shopping for! It’s really good!
Baked Potatoes and Tofu
10 EASY RECIPES Wash 2-3 russet potatoes and lightly cut them
lengthwise on both sides, this makes it easy to pop
them open into halves once they come out the oven.
A big tip is to cook big batches of rice (or beans, or Also cut a block of tofu in lengthwise, then cut that
potatoes) and save them in Tupperware or bags in the half horizontally every ¼ inch so you have a bunch of
fridge. Then whenever you need rice you can quickly little flat squares. Baked the potatoes at 400 F for 60
scoop it out, heat it up in the microwave or fry pan, minutes, add the tofu in when there’s 30-40 minutes
instead of having to make it fresh each time! left! Dip it all in ketchup OR you can toss the tofu in
orange or teriyaki sauce afterwards.
Beans on Toast
This is an extremely popular meal in the UK, for
vegans and non-vegans alike! It’s simple, usually just
two slices of bread toasted (sourdough is great). Then
heat up baked beans (in America Bush’s vegetarian are
vegan and delicious) or more traditionally the Heinz
tomato baked beans are vegan, and you put them on
top! About a 1/4-1/2 cup of beans for each slice is
good!
Easy to Make Oats

Take 1 cup of rolled oats (or any kind), add 1 cup of
nut milk, 1-2 tbsp of cocoa powder, 1-2 sweeteners
(stevia packets OR you can use a tbsp of maple syrup)
and if you want 1 tbsp of nut butter. Microwave for
2-3 minutes, stir it up and it’s ready to go!

PB & J Smoothie Bagel Sandwich
Put one banana (frozen is best), ¼ cup oats, 1 date, ½ Toast one bagel (preferably Dave’s everything bagel),
cup blueberries, 1-2 tbsp of peanut butter (or 3-4 tbsp then top with vegan cream cheese, hummus or
of peanut butter powder) and 1-2 cups of nut milk nothing. Add 3-4 slices of tofurkey vegan lunch meat
into a blender. Optional: 1 scoop of blueberry vegan slices. Add pickle, tomato, onion, lettuce and you’ve
protein. Blend it up, then add 1 tbsp of cacao nibs and got yourself a delicious sandwich with loads of protein!
pour into your cup or bowl! Optionally you can sprinkle nutritional yeast on there
and/or dip into ketchup or vegan ranch.
Easy to Make Smoothie
Easier than that is 1-2 frozen bananas (depending
on how many calories you need). 1/2-1 cup of ANY
mixed frozen fruit (mango, pineapple and peach are
my favorite but ANY fruits work). 1 tbsp of chia seeds,
General Tips
hemp hearts, flax seed, cashews or nut butter (any of Take everything one step at a time
these help you get more omega-3 fats in) 2-3 cups of When you first get into ANYTHING you want to
nut milk and blend! Easy! You can add cacao nibs if dive head first in and do as best as you can but just
you want. You could also include greens like kale or like karate, you can’t force it overnight! The most likely
spinach in before blending. way you’ll stay vegan is by doing your best and moving
at your own pace! If that means you cut everything
Easy Chili except for fish and cheese out at first then you slowly
Mine a full onion and 4-5 garlic cloves. Simmer in phase out fish and cheese by the end of your first or
fry pan for 4-5 minutes, then add 3-4 tbsp of tomato second month, then do it! Don’t feel pressured to
paste and 2-3 cups veggie broth, 1-2 cups water. Add be perfect right from the start, it’s going to be more
1 cup of any beans, 1 cup of corn, 1 tsp onion/garlic/ beneficial if you stay vegan rather that trying it for a
chili powder and then simmer for 5-15 minutes until month but going to quickly before learning and feeling
thickened up. comfortable and getting burnt out!

Mistakes will happen burger you’re eating is murder” or “dairy cows are
So even 5-year vegans make mistakes! You buy an forcibly impregnated by farmers to produce dairy”
almond cheese only to find out that it has lactose in unless the time is correct for it. You can quickly lose
it (true story for me) or you eat somewhere that says friends or be viewed as the annoying vegan and that
something is vegan, then you find out that they are won’t win any interest for new vegans. So many people
actually using butter or WHATEVER the situation will disagree with what I just said there but I have
is, you will make mistakes and that’s ok! The technical PERSONALLY seen TONS of people turn vegan
definition of veganism is “doing your best to reduce who I never thought would ever go vegan by me never
animal suffering through your dietary and lifestyle saying a thing about them needing to become vegan.
choices” not “you must be 100% perfect or you can no Instead they’ve seen the way I eat, how healthy I am,
longer consider yourself vegan”. how happy I am and I answer any questions they
personally ask. Now everyone in my family except for
Lead by example and don’t be critical my sister is now vegan, which is especially surprising
As you become more and more passionate bout because my dad @dadlosesfat was a HUGE meat and
veganism you may find yourself becoming emotional dairy eater. Leading by example is my personal favorite
in discussions about it or even being judgmental method. Although activism is a huge way to get people
and critical to other people for their lifestyle and to consider veganism as well but there’s a time and
food choices. Try to remember that you were also place for it!
not vegan at one point and probably at one point
couldn’t possibly understand why people were vegan. Google it
Responding emotionally or even worse attacking If you don’t know something, Google it! Seriously,
others is a quick way to have them turn their defense don’t know if this product at the store is vegan, Google
on and then even if you can prove that you are right it! How about if this restaurant has an vegan options,
they will not change the way they are thinking most Google it! Trying to find vegan shoes? Google it! Just
of the time. Of course, explain why YOU are vegan about any piece of information you want to know is
whenever someone asks and don’t be ashamed but 10-40 seconds away on Google. When people are
don’t say polarizing statements like “you know that waffling about wondering if the chips they are looking
at are vegan, I pop my phone open and in about 12
seconds I have the answer. It’s a valuable tool, don’t
underestimate it and don’t be lazy!
There is SO much to say about veganism and

especially a lot when it comes to people first starting
to dip their toes into veganism but I’ve covered what
I think is really important socially. We’ll now move
into the fitness portion of this book. Later in this
book there is an FAQ section that covers more aspects
of veganism, especially important is the vitamins/
supplements section so make sure to read that!

MOTIVATION
First off, I want to say one thing. You are seem, as long as you commit to it. The most
great. Don’t listen to what anyone has ever important part of getting to your goals is to
said to you differently or how anyone has make the process something that you love.
made you feel, you are a perfect and amazing Once it becomes part of your lifestyle you
person! It’s so important to remember won’t think, “In 8 weeks I’ll be able to stop
that. Before you can value your plans and dieting and I’ll be done!” You’ll instead just
decisions you have to value yourself, and all be enjoying yourself and watching changes
too often society will make us feel worthless. happen every time you look back at a picture
Every single person has the ability to reach (if your goal is to lose fat or gain muscle)!
their goals, no matter how far away they

Setting Goals miss a single workout for one week straight”. Someone
who’s having an easier time adhering to their plan may
consider short to be 2-6 weeks, though. Some good
examples of short terms goals are sticking to your diet/
I know, you’ve probably heard ‘set your goals’ a workout for 7 days straight, increasing your cardio by
thousand times but the reason it gets repeated so 5 minutes for two sessions of your week, adding 15 lbs
often is because it’s true. When one of my closest to a lift, losing 5 lbs, feeling better in your clothing, or
friends John Glaude (Obese2Beast) had his “click” feeling less tired when doing day to day activities. It’s
and started his fat loss journey, one of his biggest goals
was to be able to shop at a retail store since they only
stocked up to 2 XL’s at the largest (he was a 4XL).
Every time he lost a size he would think about how he
was getting closer and closer to his goal and it drove
his transformation. Short-term goals will keep you
motivated on a daily and weekly basis and long-term
goals will give you something to always be aiming for,
both are extremely important.
Short-terms goals should be reachable in whatever
amount of time you consider ‘short’, for some people
it is very difficult to stick to a workout or diet plan
so their version of short could be measured in days.
It could be as simple as, “my short term goal is not to

important not to set any unnecessary time limits on special moments that you get genuinely excited about
your goals. Saying, “I want to lose 5 lbs in 4 weeks” is achieving! Dropping sizes in clothes, adding inches to
going to add SO much stress because you now have your arms, hitting a 10, 25, 50, 100 lbs mark in weight
this deadline and maybe you’ve even told people, loss, being able to do X amount of push ups/pull-ups,
so now there’s even more pressure! Instead, just tell competing in a powerlifting meet, completing a half
yourself, “I want to lose 5 lbs and I’m going to make marathon, increasing the weight used on an exercise
it happen as quickly as possible by being on point and or being able to do some sort of exercise for X amount
proving I can do it.” This is so much healthier and will of minutes are all great long-term goals. TIP: It’s
help you in the long run so much more! You should sometimes beneficial to write down 2-3 long term
create new short-term goals as soon as you reach the goals, then you can cross each one off as you get to it
old ones, remember these are attainable goals that and create your next long-term goal! Remember to
you can always have in mind to keep you focused and celebrate every victory that you make, you should be
pointed in the right direction. excited you just did something you never thought you
could before!
Long-term goals, again, should take you a ‘long’
amount of time, whatever you personally think that is.
For some that is 2-3 months and for others it’s 6-12+
months, just keep in mind that you want these to be

FOOD + DIET
The way that dieting is shown in media is

completely wrong and makes everything look
difficult to start, it’s not. It’s not about finding
the right shake, the right pill or any other
crazy dieting fad, it’s actually pretty simple
once you get the hang of it. By understanding
more about your food and the macronutrients
it’s made up of you’ll be positive that you’re
on the right track. Before we talk about what
to eat let’s quickly go over the what your
foods are made up of.

Macros Each of these are important and you should NEVER
eliminate any one of them even if you decide to
change the ratios of them in your diet. There has been
an insane amount of fear-mongering in the fat loss
All food is made up of macronutrients (carbs, proteins and fitness industry around carbohydrates in your diet
and fats) and micronutrients (vitamins & minerals). and I’ll admit I at once was conditioned into believing
Just like you need a microscope to see very small it was well. I heard that too many carbs would make
things, micronutrients make up a very small amount of you fat and also I heard that you needed INSANE
the foods you eat and while they are important (we’ll amounts of protein to gain muscle. Both things that
get into that later) the macronutrients are what make over the years I’ve luckily learned to ignore and test
up the largest part of the foods we eat and are what myself and have found not to be true (as well as many
contribute calories to our foods. other pseudoscience statements you’ll hear such
as fruits having too much sugar so you should stay
There are three macros away from them). From my own personal experience
• Carbohydrates have 4 calories per gram. These and from talking with my fellow vegan athletes and
are vital and generally make up the majority bodybuilders, I’ve seen a much better performance
of the total daily diet. Carbs also help regulate in my workouts and improvements in my gains by
leptin levels in the body. Leptin is a hormone that prioritizing carbs in my diet.
regulates how much fat your body will burn and
when you restrict your carbohydrate intake you I and a lot of these other athletes will usually intake
often times will also decrease your overall total our calories from about 10-15% fats 15-20% proteins
leptin as well. This can sometimes be the reason and 65-75% carbohydrates. I find that the more
that people get ‘stuck’ when they go low-carbs. intense my workouts, the more muscle mass I have
Carbs are stored in your muscle as glycogen and and the longer the duration of the workouts, the more
are responsible for your ability to get a ‘pump’ carbohydrates I need for my best performance in the
as you workout. Without carbs, it makes your gym.
intensity and energy levels take a nose dive!
• Proteins have 4 calories per gram. If you are lifting
weights, especially, but if you are doing any sort
of exercise your body will need more proteins to
rebuild the muscles that you’ve caused (good)
MAINTENANCE
micro-trauma to. Some people restrict their protein What is your ‘maintenance’?
and some people go EXCESSIVELY over their Your ‘maintenance’ or your total daily energy
protein needs. expenditure (TDEE) is the amount of calories
• Fats have 9 calories per gram. SOME PEOPLE that your body burns in a day sustaining itself
leave fats out of their diet but your body needs and performing your daily activities (this includes
them and they do not “make you fat”, overeating exercise). This is important to know because with this
your calories does! Fats are extremely important information you can decide how many calories you will
for so many reasons but one of the most important eat in order to lose or even gain weight (if you were
ones is that fat helps regulate your endocrine trying to build muscle). Think about this, if you body
system. Your endocrine system controls your burns 2000 calories in a day and you only eat 1800
hormones like testosterone, which is very helpful calories where is your body going to get the remaining
when it comes to losing fat and gaining muscle.
Carbs
4 CALORIES PER GRAM
Protein
4 CALORIES PER GRAM
Fat
9 CALORIES PER GRAM
●●●● ●●●● ●●●●●
●●●●

200 calories from? Well, your body will then begin to
T.D.E.E.
resort to using your body’s natural energy stores, fat!
Of course, it’ll also take from your muscles as they
are stores of energy but if we don’t severely drop our
calories and we continue to weight train (especially
while trying to preserve our strength levels) we won’t
see as much of this atrophy happen. That is essentially (TOTAL DAILY ENERGY EXPENDITURE)
what dieting/cutting is about, trying to lose weight
slowly by decreasing body fat and trying to preserve as
much muscle as possible. THE EXACT NUMBER OF
Finding your maintenance CALORIES YOUR BODY
The American Dietic Association (ADA) recommends NEEDS IN A DAY
using the Mifflin-St Jeor formula to determine a
persons TDEE (total daily energy expenditure) /
maintenance. Your TDEE or maintenance, What to do with your maintenance
theoretically, is the amount of calories you need in I know that last paragraph was a lot of information at
a day to not gain or lose any weight, it’s the exact once but now is where it all ties in. You now have your
amount of calories your body needs in a day. These TDEE/maintenance number, now you can use that
calculators I’m about to give you can only give you number to plan out how many calories you will eat
a very close estimate, so you will have to experiment based on of if you are trying to add weight (muscle)
with adding or reducing your calories until you start or lose weight (fat). Like I stated before, in a very
to see the results you are looking for. THIS IS VERY simple way, when you eat a few hundred less calories
IMPORTANT, THE NEXT FEW LINKS ARE than your TDEE, your body will HAVE to make up
SOME OF THE BIGGEST TOOLS YOU WILL those calories somehow and will use your fat stores to
RECEIVE FROM THIS BOOK AND SHOULD make sure you have enough calories to operate. The
BE BOOKMARKED FOR FUTURE USE! I put same goes in the opposite way, that if you are weight
such a major emphasis on that because being able to training hard and progressing in your workouts, your
use these calculators to first find your maintenance body will need a few hundred extra calories from food
(which will change as you gain/lose weight, increase/ a day to add muscle. So by taking that original TDEE
decrease in workout consistency, and age) and then and subtracting 200-400 calories, theoretically you
use the macro calculator to set up your macros will should lose weight over the course of a week or two.
prove invaluable for setting up your OWN plans in If you do NOT lose any weight, then the calculator
the future (whether it be bulking up muscle or dieting probably just gave you a higher estimation and you
down to lose fat). simply need to go another 200-400 calories lower. If
you are trying to gain muscle, adding 200-400 to that
FIRST, this calculator will help you to find your TDEE and seeing if you gain weight, then adding
current TDEE/maintenence: another 200-400 if you haven’t is the way to do it.
https://tdeecalculator.net/
I personally aim for about 0.25-1lbs of weight loss a
SECOND, this calculator will help you to then create week while trying to diet and if someone has more
your macronutrient breakdown once you have decided weight to lose like my dad (@dadlosesfat) who’s over
what your caloric intake will be: 60lbs overweight, they will be able to see much larger
http://bit.ly/MacroCalculatorTool losses per week. When I gain weight I try to do it as
slowly as possible to keep myself from gaining large
(and this is a back up link in case that one goes amounts of fat so I aim for 0.25-0.75lbs of weight a
down, for this one make sure you choose “personalize week and will start by adding 200-400 calories more
macronutrient calculator) than my maintenance into my diet. If I don’t see that
https://bioketo.com/macro-calculator/ weight gain after 1-2 weeks then I will simply add
more calories.
Now, let’s go through a few examples to explain how
to set your calories up for different types of goals:
-The most I’d personally ever eat under my

maintenance is about 500-600 calories, but that’s just
myself. So, if I were a 5’10 30 year old male weighing
225 lbs that exercised 3 times a week, I’d put that info
into the TDEE calculator and my estimated TDEE
it would give me would be 2735 calories. So to lose
weight the daily intake could be set at 2400 calories.
Remember each person is different and needs to
experiment to figure out what is best for them. A great
strategy to start losing weight is to eat a few hundred
calories under your maintenance and see if you lose
weight after a week, if not then decrease the number
by 100-200 and in another week see if you lose weight!
This is a great way to find exactly how many calories
your body needs!
-If you were wanting to gain muscular size you would

want to eat more than maintenance because your body on your foods or just by searching (literally every
needs extra calories to build your muscles with after single thing has been tracked) as you go about your
you work them out and tear them up! Setting your day eating. It is available on the desktop, iPhone app
calories just a few hundred above your maintenance is store and Android app store. You can input your goal
optimal for keeping additional fat gains to a minimum. calories for the day and the percent of your calories
For example, if I were a 6’0 180 lbs 24 year old male you want to come from each macro (protein, fat,
who worked out 5x a week my TDEE would come out carbs). This keeps you INCREDIBLY mindful of how
as 2700 calories, so to add lean mass I’d eat between many calories you’ve eaten and it’s also super easy, you
2900-3000. If I didn’t see weight gain I’d add another just have to tell yourself you’ll do it! The great thing is
few hundred calories (or if I was gaining too fast, I’d that is also keeps track of how many grams of carbs,
pull back a few hundred calories). The same principle protein and fat that you’ve had so you can plan out
works here as in the last example, you can choose a what to eat later in the day! For the sakes of keeping
caloric intake and after a week if you don’t gain weight, this eBook relevant and concise we aren’t going to
increase the number by 100-200. Again, check after a explain all the nick nacks and functions of MFP but
week and repeat the process if you still haven’t gained I assure you it is very easy to use and with just a few
weight! You’d be surprised at the numbers that some minutes you should be able to understand how to use
people require to lose or gain weight! it! I encourage you to check out this YouTube tutorial
on how to use the mobile app: https://www.YouTube.
*I re-stated the same thing a few times here to really com/watch?v=fu9RKqlmD1Q
get the idea to stick.
Now, I have been bulking for quite a while and have
How to put it all together discovered that my calculated TDEE is lower than it
Now we understand what’s in our foods, we have a actually is in reality because by eating 3500 calories
maintenance AND also we’ve decided on our daily I won’t gain as much weight as I intend to. So in this
caloric intake based off of our goals but how do we case, I actually add another 200-400 calories and test it
make it into a diet? Here’s where a friendly website again to see if I can gain weight. After doing this test
and mobile app called MyFitnessPal (there is also for a week or two, I found that the amount of calories
Cronometer which breaks down your total vitamin/ I need to intake to gain around 0.25-0.75 lbs a week is
mineral intake as well) comes in! Basically MFP actually 4000-4300 calories. See, you just have to start
allows you to input your foods by scanning the barcode somewhere and then adjust as you go!
What should I eat? body to breakdown they will keep you significantly
more satiated or full, this is HUGELY important.
The more full you feel the less you’ll be triggered to
eat. Conversely, if you have a hard time hitting your
When it comes to what to eat there are SO MANY calories, eating more simple carbs and less fibrous
choices and it’s important not to think that you have complex carbs can help you eat more. An important
to only eat 3 or 4 food groups to see success in dieting side note is that if you have fats, fibers and/or proteins
or bulking. The only case I can really make for eating mixed in with your simple carbs it will actually slow
the same meals over and over is if you have a hard the digestion of them down causing them not to
time controlling your appetite when dieting it can be digest into blood sugar so quickly. For example plain
easier to cycle the same few meals every day so you white potatoes by themselves are pretty simple but if
don’t get tempted with too many options. Other than you ate them with guacamole and black beans on top,
that you can enjoy a wide diversity of food as long then they would be digest much slower and keep you
as you are tracking and making sure you are hitting full longer. Quite literally “simple” carbohydrates are
your goal caloric intake and macro ranges! I also those that score above 70 on the glycemic index and
created a recipe book, Eat Vegan or Die Trying (www. “complex” carbohydrates are those that score below 55.
EatVeganorDieTrying.com – use code BLUEPRINT
for 15% off ) which has 39 delicious vegan recipes with Protein
the calories and macros listed in each recipe which It can sometimes be confusing for people to find
should give you some really great ideas! Below I’ll also protein for their diets, especially as vegans, but
list some ideas for sources of each macro to get some honestly protein is everywhere! Tempeh, seitan, tofu,
ideas going for you! bean pasta, nuts/seeds, chickpeas, black beans and
quinoa are some great sources of protein. Protein is
Carbs in everything though, you’d be surprised how much
Carbohydrates make up the largest portion of our diet protein you get from things that you usually associate
and they range from complex carbs, like whole grain with being carb sources such as bread (usually 4-7g
bread and oatmeal, to simple carbs, like sodas, juice, per slice), pasta, rice, oats, etc. which all have tons
candy, chips, etc. What does it mean when a carb of protein. Don’t get too bogged down on the old
is ‘complex’? Well, when carbohydrates get broken fashioned way of thinking about meals and needing to
down to become glucose for the body they will either have a “protein” on the plate every meal. Instead start
take a while to breakdown or they will take much tracking your macros while you eat and notice how
less time because they are much easier for the body many grams you get from regular things you choose
to breakdown. Basically sugary foods, starchy foods to eat. If it is lower than needed then you can start
and processed foods are often “simple” carbs while adding in small things to up the protein. I started
things that are less processed and have some fiber like added black beans to my pasta dishes this year and it’s
whole grains pasta, brown rice, black beans, etc. are an awesome way to get extra protein! A good practice
“complex” Because complex carbs take longer for your
to get into is checking the nutritional label on the back
of foods all the time and finding out which ones have
how much protein! Some other sources of protein are
nuts, seeds, grains (millet, farro, bulgur, etc.), lentils,
Other Tips
dark green veggies, textured vegetable protein, soy The CDC recommends getting 14 grams of fiber for
curls, nutritional yeast and there are loads more! every 1,000 calories consumed. Most people should be
getting roughly 30-45 grams of fiber per day. Fiber is
Fats satiated but also keeps your body moving, if you know
The Dietary Guidelines for Americans recommends what we mean. I will often get MUCH more fiber and
no more than 10% of your fats come from saturated I personally do not have any issue with it, some days
sources. Too many saturated fats in a diet can cause I’ll get over 75 grams of fiber!
a plethora of bad health risks and I’ve noticed
myself that I don’t feel as good when I have a lot Try to limit the amount of sugary foods you eat
of saturated fats. Saturated fats are often found in because sugar will not fill you up so you’ll eat a lot
highly processed foods (anything in a wrapper) and more of it, ending up eating a lot more calories than
also in vegan cheeses, fried food, etc. Aim to fill intended.
your fats with unsaturated fats (polyunsaturated or
monounsaturated), these are good for your body and I drink roughly 1-2 gallons a day depending on how
will not cause the health risks or feeling that saturated hot it is and how much I sweat at the gym, try getting
fats give. Getting nuts and seeds in your diet is a great a big glass of water about 10 minutes after your meals.
way to get healthy fats in as well as your omegas! You’ll see that you get full quicker and won’t want to
snack after finishing your meals.
If you don’t have time to cook food in the middle

of the day, cook a bunch of food at once (search
my YouTube channel for “meal preps” and it’ll give
you lots of ideas) and then weigh out servings into
Tupperware. This way you can always have exactly
what you need to eat with you, believe us, it’ll deter
you from straying from your diet. Remember, we need
to do anything to stay committed!
If you are ever having a hard time thinking of new and

different meals you can eat, check out my channel for
hundreds of full day of eating videos (usually titled
“What I Ate Today” “What A Vegan Bodybuilder
Eats In A Day” etc. I usually make one every week or
two).

EXERCISE
These days you may have heard the phrase good! This is sometimes overlooked and can
“abs are made in the kitchen” or “diet is 90%, often lead to people dieting for long periods
workouts are only 10%”. While it’s true the of time but they never reach the physique
only way for you to truly manipulate your that they want, you have to build that muscle!
weight is by monitoring your calories BUT Lifting weights and doing cardiovascular
exercising plays such a HUGE role! Exercise exercise will help you connect with your body
will not only make you burn more calories and will also (eventually) begin to become
throughout the day but will also improve the more pleasurable as you do it!
shape of your body as well as make you FEEL

It takes the human body multiple weeks to fully adjust
to anything new thrown it’s way so you have to keep
that in mind as you go through the first few weeks of How to set up your weight
exercising. If you’re new to working out it will probably
be pretty difficult, you won’t be completely comfortable
with the lifts and cardio and will probably
feel like the hardest thing in the
lifting routine
Figuring out what to do in the gym can be very
world but prove to yourself you
confusing and not knowing if you are doing the
can do it, set those small goals (5
right routines can be discouraging but luckily
minutes cardio, etc)! You’ll also be
there are plenty of beginner routines out there
pretty sore but that will go away
such as the upper/lower split, the push/pull/
(more about that in FAQ section
legs split, the ‘bro’ split, etc. A split refers to the
at the end of the book). If you
‘split’ what muscle groups are paired together
commit to it, don’t skip any/many
for each day of a routine.
workouts, genuinely try to improve
a little bit each time you’ll quickly
First, you have to decide how many days a
notice your body changing and the
week you are willing to lift and the
pain of working out will be replaced
more the better. I myself lift 6 times
with fresh energy and ambition to
a week but a good minimum
workout, it’s a beautiful thing!
is 3 times a week (you can
decide to increase or
Both weight lifting and cardio
not from there). I’d say
should be a part of everyone’s
5x a week is the most
workout routine. You will
optimal. After you
not get HUGE from lifting
decide on this you can
weights, so don’t worry
decide on what split
about not looking like a girl
to do. Some splits are
or getting too big as a guy, it
specific to how many
takes decades for bodybuilders
days you can work
to look the way they do. What
out per week but a
will happen is you will add a
good tip we like is that
small amount of lean muscle
if you plan to work out
mass to your body which will
3 days a week but there
make you like ‘tighter’ but
are 4 workout days in
will also help you burn fat!
a split, just start the 4th
Experts in the field have
workout day on your first
reported that one pound of
day back of the 2nd week...I hope
muscle will burn roughly
that made sense!
50-100 calories more than
a pound of fat per day.
There are plenty of splits to choose
from but basically you want to make
sure whatever split you choose is
hitting all of your muscle groups
from head to toes (back, chest, arms,
shoulders and legs). One of the most
basic routines that beginners and I
myself have followed is the Upper/
Lower body split. This basically
consists of working out your upper

body the first day, your lower body the second the
day and resting the third day then repeating. This is a
great way to get all of the muscle groups in the body
working, burning calories and growing while keeping
Cardio
things relatively basic. Below is an example Upper/ Cardio is extremely important as well as it will increase
Lower body split from when I started lifting. your overall energy in your daily life (this drives you
to stay on point with your diet), helps you burn fat,
Of course, if you are ever wondering what a certain improves your ability to perform activities in daily life
exercise is just use Google or YouTube to search for it (and in the gym) and increases the overall amount of
and I guarantee you’ll find the answer within a minute! calories you burn in the day! How much cardio should
In this day and age you can self-educate yourself to we do, what’s the right kind of cardio, how intense
the level of an expert if you use the internet enough, so should it be?
take advantage! As you progress with weight training
you may want to try a more challenging weight lifting The amount of days you perform cardio is up to you
routine in the future, Google is an amazing tool to but the more the better if your goal is to lose weight!
bring together all of your options so you can find a I usually do cardio 6 days of the week (20-30 min a
workout that sounds interesting to you! session) when dieting or about 2-3 days a week (5-
15 min) when bulking/not dieting. Start with just 2
In addition to this book there is also the 30 Day or 3 times a week and stick to that for a few weeks,
Muscle Challenge Book included, check that out for then increase it to 3 or 4 times a week for another few
more workouts you can start with, then search the weeks. After a while doing cardio will be part of your
internet and see what other people are doing so you day, something you almost feel awkward not doing
can piece your own workout together! Always consult because you are so used to doing it!
a professional before beginning any exercise program.
Day 1 - Upper Body

ACTIVITY SETS REPS REST PERIOD
BARBELL BENCH 2-3 8-12 60-90 SEC
SEATED CABLE PULLDOWNS 2-3 8-12 30-75 SEC
INCLINE BENCH MACHINE 2-3 8-12 30-75 SEC
SEATED CABLE ROWS 2-3 8-12 30-60 SEC
MACHINE SHOULDER PRESS 2-3 8-12 30-60 SEC
PLANKS 3 30-60 SEC 1 MIN
Day 2 - LOWER Body

ACTIVITY SETS REPS REST PERIOD
BARBELL SQUAT 2-3 8-12 1-2 MIN
LEG PRESS 2-3 8-12 1-2 MIN
GOBLET SQUAT 2-3 10-14 1-2 MIN
LUNGES 2-3 12/SIDE 30-60 SEC
Day 3 - REST . . START ON DAY 1 TOMORROW

The amount of time you do for cardio is up to you stairs. If you don’t have any trouble, you can use any
but generally I start at 5-10 minutes if I haven’t been cardio machine that you want but it all comes down to
doing cardio and I work up from there by increasing intensity. As a general rule of thumb, I try to perform
5 minutes every few sessions until I’m at my desired our cardio at a level of intensity just hard enough that
target. I generally never really go longer than 45 I cannot hold a conversation with another person
minutes, while it will still burn calories, remember because I’m breathing too hard. If you can keep a full
not to get caught up in the idea that you need to conversation with someone while performing your
workout for half the day to lose weight. We can be cardio, you probably need to step it up a few notches.
extremely effective at the gym by performing a 45-60 If you perform cardio on a regulated machine like a
minute weight training session and a 15-25 minute treadmill or the stairs, the machine will keep the pace
cardio session, allowing us to leave about an hour and for you but if you are on a bike or elliptical the pace is
a half later heading home for a shower and a meal! I driven by you and you have to mindful that you aren’t
perform my cardio after weight training (so I don’t slowing down as you get tired in the later parts of your
take intensity away from the lifting portion) and will cardio. This is the reason that we both prefer the stairs
usually give myself about 10 minutes after as well as a since they are difficult and they keep the pace for you!
bottle of water and perhaps a small snack like an apple
or something to give us some energy back. Remember,
calories are not your enemy, you need calories to
perform and if you aren’t performing at your best level
you aren’t going to be as effective in the gym as you
Intensity
could be! Remember that you will get out what you put into
your workouts! When you are lifting you should use
The stationary bike and the elliptical are great choices a weight heavy enough that you completely or just
if you want to minimize the impact that is absorbed in shy of fatigue at your intended rep ranges. If you can
the knee and hip joints when jogging or walking the continue pushing out reps after the intended ranges
then you should perhaps move up the weight used for
the exercise. When you first start exercising it may
be hard to figure out how to push yourself but by just
keeping your mind in the right place and always trying
to push as hard as you think you can, you’ll be building
up your intensity.
All too often I see people not getting enough intensity

in their workouts. I may be a little overboard with just
how seriously I take my lifting and how intense I can
get but it does make for great workouts and I am able
to progress in the weights I’m using often. A mistake I
see with people who aren’t gaining muscle or the body
they want is that they look way too relaxed in the gym
and they are doing the same exercises with the same
weights as last time. It takes a bit of practice but learn
to PSYCHE YOURSELF UP before your workout!
Whether that is finding that perfect music, thinking
about something that gets your excited or angry or
just reminding yourself that you are taking it too easy
whenever you notice it, you gotta get that intensity up!
Always try to do more than you did last time. Try to
think back to last month and if you find yourself doing
the same thing then you need to kick yourself in the
butt and up the intensity!
LIFESTYLE
Often times I see people reaching their fat putting ourselves through diets, workouts and
loss goal of an 8-week program and then gimmicks that no one could ever stick to for
they regress back to where they were or even any longer amount of time. Integrating fitness
farther. This happens usually because these into your lifestyle in a way that suits you well
people are trying to ‘suffer’ through their will not only allow you to enjoy it all more
goals so they can go back to living how they and more as you go but will also allow you to
want to. It’s PARAMOUNT that we learn as adhere, or stick to, your plans for a long time!
we go (reading this eBook puts you leagues The more we integrate fitness into our lifestyle
above others in terms of basic knowledge) the more we will understand about ourselves
so that we can understand why we lose fat and our goals, allowing us to figure out what
or why we gain muscle. We have to make to do next to reach our new goals!
choices that we can enjoy in time, instead of

Friday. Go on both of these days for 2-3 weeks and
decide whether or not you are ready to start a third day
in the week. If not, you can wait another 1-2 weeks
before you add the third day but don’t let yourself
sandbag, only wait if you really aren’t ready for a third
day. Continue this strategy until after a few months
you are able to go to the gym 5-6x a week comfortably
and at your own pace! You can also increase the
amount of time or intensity spent in a workout (don’t
go over 2 hours in the gym), for example you could
start with 3 days a week and spend 30 minutes lifting
and 10 minutes on cardio. After 2 weeks you could
increase your weight lifting to 40 minutes and your
cardio to 15 minutes but still stick to 3 days a week.
When you finally get to 3 days a week at 45-60
minutes of lifting and 20-30 minutes of cardio and
you are comfortable performing on those days, you can
add a 4th day with the same workout. The step-by-step
method can be used by anyone and can be modified to
work for anyone, as long as you are making choices to
progress further!
Sticking to it
The step-by-step method will help you make a gradual
change to the new lifestyle you choose to live but the
Where to start most important thing is to stick with the lifestyle

so that you can continue to live with the body you
want. There are a few factors that we find extremely
important when it comes to sticking with it:
When you are starting out, the idea of including
fitness for the rest of your life can be pretty daunting
but don’t worry it’s extremely easy to start and you Make choices that further you but that you also enjoy
can move at your own pace! The best way to integrate Too many times we’ll see people choking down
something into your life is by following the step-by- broccoli/asparagus shakes, swimmers trudging along
step method. Basically, this concept works by making on the treadmill or people taking supps that they don’t
small adjustments, getting used to those adjustments, enjoy. You don’t need to drink crazy ‘super’ shakes,
and then making more adjustments. I have personally there’s no ‘perfect’ cardio exercise and fat burner
witnessed 100’s of people follow this method to supplements are not necessary! All these things are
change themselves from completely sedentary (no glorified and portrayed as the ‘right’ things to do for
exercise at all) to being more in love with the gym people trying to be fit but in truth a lot of things
than anyone else I know. My dad started biking each shown in media are actually not exactly correct! For
day after work about 5 years ago for literally 4-5 example, you may immediately think of treadmills
minutes and just kept pushing himself until now, when you think about your cardio session but if you
where he bikes for about 20-30 minutes after work hate the treadmill, why not do that hike you know is
every day, his heart and body thank him for it! An 20 minutes long or go for an intense swim if you enjoy
example would be to go from 0 days a week at the gym that more? It’s important to make choices that work
to just 2 days at the gym, one on Monday and one on and truly do progress you but that you can actually
find pleasure in!
Surrounding yourselves with like minded people the other has stuck to the diet or try to pick each other
I have touched on this subject before but it is truly up when one of us fails. Failures can happen in the
one of the most important factors of getting to a gym, in your kitchen and in your life choices but like
goal. Imagine (you may not have to) that you have I’ve said don’t let them stop you from pursuing your
a new goal you come up with, something that you goal!
want to reach so bad, but it’s different than what you
usually do. Your friends have two choices: (1) they
can see the benefit in what you want to achieve and
whether or not they want to make the same choice
they can support you in something you clearly desire.
Choices you have to make
(2) unfortunately they can see your goal and doubt Part of your lifestyle are the choices you make in
you, think that your goal/new passion is stupid, your every day life that you may not associate with
and discourage you (or even worse, encourage your your fitness goal at first but actually impact your goal
failures). We surround ourselves with friends we heavily. Below we’ll detail some of the factors and
have things in common with at a points in our life, choices you are able to make that will effect your
true friends will stick with you from that point on journey:
regardless of what you pursue. If your friends are not
encouraging you, helping you and giving you the Alcohol/Partying
support system that you need then they are bringing Alcohol is commonplace when it comes to social
you down and it will be best for you to distance gatherings or weekends but unfortunately alcohol
yourself from them. Even your best friend can be is one of the biggest problems most people struggle
an anchor to the point you are trying to escape, it’s with when it comes to reaching their fitness goals.
important to clearly explain your plans and your First off, some hard facts about alcohol are that each
reasoning behind them, so that your friends can have gram of alcohol contains 7 calories, which means one
an opportunity to choose whether they are on your
team or not. This seems harsh at first but you’ll realize
who in your life is positive and you’ll realize who is
constantly trying to bring people down and it’s hard to
thrive with these types in your life!
Understand your failures

We ALL fail at some point, EVERY single one of us.
To me, that’s actually one of the most encouraging
things I can hear because if my role model in life can
fail but stick to the plan then I can, too! It’s important
not to be dwell on the mistakes you may make, instead
take them as learning points and remember that you
are human! For example, say you are following your
diet and then one night you can’t stop eating a big
bag of chips and end up finishing them off, going over
your calories by 800 (or whatever it may be). Yes, today
you didn’t make progress but remember that when you
wake up in the morning and let it empower you to be
100% on point the following day! I can say that I make
mistakes with our diets and luckily I have surrounded
myself with like minded people so I can talk to others
about it. Every time, we talk about how guilty we felt
over-eating and then we get a fire lit in each other by
checking in with each other every day to make sure the
other one stuck to the diet. We encourage each other if
shot has roughly 100 calories. These calories offer no not to start a workout program is that they don’t have
nutritional value (they won’t help you rebuild muscles), enough time. Understandably from time to time work
instead they are generally stored as fat and if you are will call you in late one night and early the next or
drinking at a bar/party/club you will generally have whatever the situation may be and you legitimately
3-4 (or more) drinks, which means you are getting will have no way to workout (in which case you can
an extra 300-400 calories in every night you go out! shuffle your rest day(s) to cover this) but most time
Alcohol has some other negative health effects but people say this because they don’t budget their time.
let’s focus on how alcohol makes you feel. While Think about all the things you spend time on in the
you are drinking you are more likely to deviate from day, really analyze what you do and see if you can
your plans and because you are out it’s a lot easier make trade to allow time for the gym. Maybe this
to buy some food that you otherwise wouldn’t have means, skipping watching Netflix at night, reading
eaten. After you wake up from a night of drinking, it’s that book another night, staying off the computer the
possible you won’t feel ‘up to’ performing a workout whole day or whatever else! All you need to make time
and if you do still workout it’s likely that you won’t for is 45-90 minutes and you’ll be able to stick to your
perform the workout with the same intensity as you program. Remember what’s really important to you
normally would have. Alcohol can be crippling when and finding time shouldn’t be as difficult.
it comes to a fitness program but can also be enjoyed
in moderation. If you enjoy drinking because you enjoy Food
the feeling and say you enjoy drinking enough to get We’ve talked about food pretty extensively so I’ll keep
‘drunk’, instead of drinking once or twice per week, try this part relatively short but food is a major part of
drinking once every other week (two times a month). your every day life! Making routine choices helps a lot
You can follow the step-by-step method to slowly in keeping to a diet that you enjoy. Find meals that
decrease the amount you drink until you reach the have macros that you approve that you really enjoy
desired amount. eating! A favorite of mine is ¾ cups of rolled oats
with a tbs. of cocoa powder, a tbs of peanut butter
Sleep and some sort of sweetener and sometimes a scoop
The amount of sleep we get massively effects how we of protein powder. Another sweet snack is making
feel throughout every part of life. Think about a night banana nice cream (blending 1-2 frozen bananas
where you have to rush to bed, only to rush out of bed with cocoa powder, some stevia and maybe some PB2
5 hours later to school or work. You feel heavy, weak, makes a thick ice cream). I really enjoy this in the
dehydrated and honestly pretty dysfunctional. Now mornings and it’s something that keeps me full for a
think about a time you were able to sleep as long you good amount of time so I can always go to this when
wanted, maybe a weekend, and how good you felt the hungry. Having staples in your diet like this allow you
next day. When we sleep we give our central nervous to make good choices all the time because that is all
system and our mind time to rest, recoup and basically you surround yourself with. Living with someone else
do the maintenance that is so necessary for the massive who keeps bad food in the pantry can be difficult but
amount of LIFE that we put ourselves through! when you catch yourself snacking, remind why you
Each person requires a different amount of sleep, for are doing this and brew some tea or coffee. This can
example I need a full 8 hours to perform my absolute be a great way to get around cravings or to give your
best and others may need only 6-7 hours to perform taste buds something to occupy themselves with, just
their best! Plan your life around you getting to bed in brew some tea or coffee and sweeten it with a 0 calorie
time to get the intended amount of sleep. If you plan sweetener like stevia. It will give you something to sip
for it, it becomes so much easier to get your rest, don’t on, something to appease your sweet tooth a little bit
allow yourself to idle late into the night by watching and you can rest happy knowing that no matter how
television shows or surfing the internet. much tea or coffee you drink it’s 0 calories (as long as
you don’t add anything with calories)!
Time
Just like your money, you have to budget your time to
allow you to spend it on the things you want when you
want them. Too often, the deciding factor for people
FAQ
This section, likely, will be the most helpful

of all the sections because here I am going
to answer the questions we are asked the
most frequently, which means that lots of
people need this information! I will try to
be as thorough as possible but I can’t get to
EVERY single question so if you don’t find
the answer remember that you can perform
a Google search to try and research the
information yourself! Feel free to ask me any
other questions that you have that I haven’t
addressed here!

VITAMIN D
If you live in a sunnier place and spend time outside
in the sun the chances are you are naturally creating
vitamin D in your body but if you’re like the average
person, you spend most time indoors working or you
live in a colder, cloudier and darker place. It can be
wise to supplement with Vitamin D or again, to drink
or eat nut milks or other foods fortified with this.
IRON
Women need to really pay close attention to their iron
intake and their iron levels on their blood tests as they
generally need more and they lose iron through their
menstruation each month. Iron is very important and
a lack of it can cause anemia. People who eat less food
in general tend not to get as much iron because of the
What supplements should I take?
quantity of food they eat is not sufficient (10 million
As a vegan there are some supplements that most
people in USA are deficient). Iron is in TONS of plant
people would benefit from taking, especially to take
based foods but some examples are tomato paste, peas,
out the worry of having the absolute perfect diet that
sesame seeds, cacao nibs (delicious in smoothies!),
encompasses everything we should get in each day.
mustard greens, lentils, quinoa, tofu, pistachios and
Supplements can be very individual so it is wise to
loads more. You can also supplement to make sure you
consult with your doctor and perform blood tests to
are getting plenty.
see what you lack. I highly recommend a blood test
every year as a vegan (or anyone) so you can see if
CALCIUM
there’s anything you tend to lack in that you need to
Calcium is another one that some people manage
address.
not to get enough of, although much less than iron
or b12 deficiency. Good food sources of calcium are
B12
tofu, edamame, kale, almonds and of course you can
Now this is probably something you’ve heard of you’ve
supplement or drink a fortified nut milk.
done some searching around about the vegan diet.
It’s not only vegans actually but a large percent of the
OMEGA-3
USA is deficient in it (40% to be exact). This is because
This is a very important one and you may have
B12 isn’t found on our vegetables anymore because of
heard people talk about it before. People need to get
the way we sanitize and spray our plants to kill insects,
enough omega-3’s in their fat sources or eventually
it also kills the B12 bacteria on them. That’s why it is
suffer omega-3 deficiency. We can get omega’s from
wise to make sure you are getting your daily intake of
flax seed, walnuts, hemp hearts, chia seeds and a few
it by either supplementing or drinking/cooking with
other places. For e.g., one ounce (28 grams) of chia
fortified nut/soy milk (look on the nutrition label).
seeds provides 4,915 mg of ALA omega-3 fatty acids,
meeting 307–447% of the recommended daily intake.
My choice of vegan B12 (use BRIAN10 for discount):
One ounce (28 grams) of hemp seeds contains 6,000
http://bit.ly/35IgqTJ
mg of ALA omega-3 fatty acids, or 375–545% of the
daily recommended intake. One ounce (28 grams) of
IODINE
walnuts contains 2,542 mg of ALA omega-3 fatty
Iodine is important for our thyroid functioning and is
acids, or 159–231% of the daily recommended intake.
found mainly in sea vegetables like kelp and seaweed.
Humans convert plant based ALA omega-3 fatty acids
Iodized salt is also a great way to get iodine in. If
into EPA and DHA but it’s commonly estimated that
you aren’t intaking any of those it might be wise to
5% to 10% of ALA is converted to EPA, but less than
supplement with iodine.
2% to 5% of it is converted to DHA. So it could be
wise to supplement with omega-3 high in EPA/DHA
that is derived from algae (the same place that fish get PROTEIN
it from). Generally, most people get enough protein but there
are a few that do not eat enough food or don’t eat
72-96,000 preventable deaths were reported in a US foods that have a good amount of protein in them.
National Health Center for Health Statistics study Some examples of protein packed foods are nuts/seeds
performed in 2005. This is not exclusively a vegan (chia, flax, walnuts, almonds, cashews, pistachios) green
problem, MANY people are deficient in omega-3, this veggies (broccoli, brussel sprouts, spinach, sprouts)
is something you should be aware of and should check grains, oats, lentils legumes (black, white, kidney, pinto,
with blood tests. red, mung, green, soy beans) tofu, tempeh, seitan,
nutritional yeast, potatoes, brown rice and a lot more.
My choice of vegan Omega-3 (use BRIAN10 for Like I mentioned earlier use Cronometer and see if
discount): http://bit.ly/2TdfKCV you’re hitting your daily protein and if you’re hitting
your levels of all amino acids (specifically leucine). A
MULTIVITAMIN quick and easy way to make sure you are is to use a
A multivitamin will have many different vitamins and protein powder.
minerals, some that you are probably already getting
plenty of, but also others that you are possibly deficient My choice of vegan protein (use BRIAN10 for
in. I like to think of it as an insurance policy not a free discount): http://bit.ly/307suww
ticket. You should still try to have a well balanced diet,
including nuts, seeds, veggies, fruits and a lot of variety *Again, I am not a doctor and this is not a perfect list
and color to make sure you’re getting as much as you that has been looked over by a professional. It would
can from whole foods but it’s nice to have this to cover be wise to consult with a professional and also to do
any bases you may have missed. some research of your own on the internet to learn
more about this. I included the average deficiency of a
My choice of vegan multivitamin – look at the lot of these vitamins and minerals as I wanted to make
nutritional info to see what vitamins/minerals are in it the point that being vegan doesn’t make life harder
(use BRIAN10 for discount): http://bit.ly/2TfuRfg because you have to be aware of these things, instead
EVERYONE should be aware of these things and
clearly a large portion of the USA are not! Take your
health into account!
With those mentioned, I personally also use melatonin

& valerian root (for help sleeping), coffee for
preworkout (50-100mg caffeine), I started drinking
10 oz of beet juice for the pump 1 hour before my
workout (but AAKG and/or Citrulline Malate also
help a lot) and that’s everything. I’m not telling
you that you need to take those things but instead
I just want to show you how little I personally take.
Do I need to end up sore to have had a good

workout?
Your workouts progress is not measured by your
soreness. Basically soreness means that your body is
experiencing something that it is not used to. Your
body sends calcium to whatever muscles that you used
the days after and it’s called delayed onset of muscle
soreness (DOMS). Roughly two days after is usually
the time that it takes for you body to really get sore, it
sends calcium to whatever muscle it is to isolate that

muscle and stop you from continuing “damage” as a
precaution. It is not something to worry about and you
CAN workout if your muscles are still sore.
Should I wait to do my cardio after lifting weights?

We both generally like to take a 10-15 minute break
after lifting to rehydrate, rest, and sometimes eat a
small snack. Giving yourself this break will make
your cardio so much easier since you will feel more
energized and focused afterward!
The longer I work out the more calories I burn,

so shouldn’t I work out for as much of the day as
possible?
It seems like this ideology would make sense but
working out too long can actually hinder your
progress! After about 60-75 minutes of intense
weight lifting your body is very much so depleted and
continuing onwards requires your body to break down
your muscles as well as your fat. Your body also needs
ample time to recover from the workout and if you
do not allow it that time, then it will never be able to
build something better. Like we talked about before
we generally lift for roughly 60 minutes and do cardio
for about 20 minutes after. Taking up to 2 hours with a
weight lifting and cardio regimen can definitely work
but we would not personally go past 2 hours per day
(except on occasion).
How do I do a “warm-up” and do I need to do it on

every exercise?
How should I stretch before / after a workout?
A warm-up is something you do to prepare your body
Stretching is extremely important as it allows you
for the workout to come. I think it’s very wise to do
to correct your posture and your form on exercises
some stretching and a good amount of core work
by eliminating imbalances and tight muscles. Before
before lifting, at least 5-15 minutes. Sit ups, lying leg
stretching we perform “dynamic” stretches which are
raises, glute bridges, leg cross over crunches, straight
stretches/warm-ups performed in motion. A common
leg hip ups are some things that I personally do but
dynamic stretch we perform is to kick as high as we
everyone’s needs are different. Also I like to perform
can then let our leg come back down. This helps us
2-3 sets of warm-ups, slightly increasing the weight
stretch out our hamstrings. Dynamic stretches help
as we go, before performing our first set. For example
you warm up your muscles and joints which decrease
if I was going to lift 100 lbs. on a given lift, the first
the chance of you getting an injury, we usually perform
warm up might be 25 lbs., the second 50 lbs., the third
about 12-16 movements per stretch. Static stretches
75 lbs., and then I would go for the working weight.
are stretches that you hold in place, these are the
This gives you the opportunity to gauge if you are
stretches that most people think of. These particular
performing the form correctly as well as warming your
stretches serve the purpose of increasing our flexibility
joints and muscles up for the stress it is about to go
and mobility, which just about every person needs to
under. We perform warm up sets only when we start a
improve. These are performed by stretching the muscle
new muscle (e.g. on a chest and triceps day we would
until it is uncomfortable and holding that position for
warm up the chest and then when we move to triceps
15-20 seconds, then repeating the process 2-3 times.
we would warm up the triceps with a few sets).
There are MANY different stretches you can perform slightly above it. Eating this way for about a week or
and we perform stretches on the muscle we work that two while maintaining the same or even more intense
day so that we never forget to stretch everything in the of a workout regimen usually brings the metabolism
body. back up. At this point I can decrease my calories
slowly day by day again until I am back into a 200-
What do I do if I hit a plateau? 500 calorie deficit below our maintenance. Sometimes
Like I talked about earlier in the book I would slowly you will hit a plateau when it comes to the weights
increase my calories day by day until I reached my you are using. This sometimes can happen and there
usual maintenance or even slightly higher. As we are many reasons why it can happen. Changing up
eat in a deficit/diet our body slowly adjusts to the the workouts that we are doing can quickly overpower
lowered calories, one of the ways it does this is by an old plateau once you come back in 6 weeks from
lowering your amount of the hormone leptin. Leptin’s a different routine. Sometimes the reason we cannot
purpose is to dictate how much of your own body’s lift more or perform more reps is because mentally
fat is utilized for energy while in a deficit and the we are only used to certain weight and we think we
lower amount you have of this, the less fat you will cannot do more. Make sure that you are safe while you
burn, even while eating less and less calories. Leptin are lifting heavier, of course, and remember that the
is a hormone that controls how much fat your body mind is what controls the body. You have to mentally
utilizes from your body’s stores while in a caloric believe that you can perform the lift and after that the
defect (dieting). As we diet for long periods of time body will follow your minds direction. The final reason
our leptin levels decrease and it slows down the results could be any sort of deficiency in your musculature or
even with the same amount of effort put in. Leptin is in your life (sleep, alcohol, water intake, food intake,
up-regulated by carbohydrate intake so we can bring etc.). Also, remember that if you are attempting to
our leptin back up by slowly increasing our calories lose weight it will be more difficult to gain or even
week by week until we get back to maintenance or maintain strength because you will be in a caloric
deficit.
Will I have a lot of loose skin if I lose a lot of weight?

Loose skin has a lot to do with how fast you gained
your weight! The faster you gained the weight, the
more likely you are to have loose skin. Most people
believe that if you lose weight “too fast” that is what
causes loose skin, but that is not the only factor! A lot
of it has to do with genetics as well! Like I have said
before, NEVER let loose skin scare you from losing
the weight! I promise you will be so much happier
with that loose skin than you ever were with the excess
fat!
Why does my weight fluctuate so much in the same

day?
Weight fluctuation has to do with a lot of factors.
Water retention is usually the main
culprit. Water retention can be caused by an increase
in sodium in your diet, or a sudden increase in
carbohydrates. Glycogen is also a huge factor in weight
fluctuation, the bigger muscle group you train, the
more glycogen will be stored, causing an increase in
weight. I always recommend weighing yourself at the
same exact time every single day. My favorite time to
do weigh-ins is right when I wake up, before I have
eaten anything, and after I have used the bathroom. I happening in the body but basically the body is
recommend never weighing yourself more than once a slowing itself down to survive on the calories you are
day, and if possible once a week! The reason being, your giving it. This is why we implement refeed days. But
weight can fluctuate 5-10 pounds every single day! even refeed days will only prolong how long it takes
until your body adjusts to the new caloric deficit again.
Do I have to burn more calories during my workout, When our progression stops we usually take about
than I can eat during my whole day? 1-2 weeks to eat our maintenance calories or even just
You burn calories all day no matter what you are doing. slightly above it (100-200 calories). This allows our
If you eat 2,500 calories during your day that does not bodies to get back to burning the amount of calories it
mean you have to burn 2,500 at the gym. How many was burning beforehand.
calories we burn throughout the day depends on a lot
of different factors. A few factors include, amount of You’ve made it! That was a LOT of information to
lean muscle mass someone has, how active you are absorb all at once so if you read all the way through in
throughout your day, and weight. Everyone is different one sitting, kudos. I highly suggest going back through
so everyone will burn a different amount of calories and reading the sections as they become relevant
through our days in your life to help the information digest and stick
better and I also suggest doing some googling and
How many pounds of weight should I expect to lose researching yourself to expand what you know already.
a week? There’s so much to cover when it comes to veganism
It is important to remember that losing fat is a and there’s so much to cover when it comes to fitness
marathon that comes from changing your lifestyle so I am SURE there’s another 30 pages that I could
and you cannot expect to lose 10 lbs. in a week. have written but I thought these sections were great
Realistically, losing 1-2 lbs. is very attainable. However, and important places to start. I wanted to give you
depending on your current weight and how much the basics so you could skip over watching countless
you have to lose you can lose 3-4 lbs. or even more videos and reading websites and have a lot of the core
per week. Everyone will begin losing less weight per knowledge right at your fingertips. I really hope that
week as you have less weight to lose, this is completely you enjoyed this book and I hope that it helped you
natural. Also, we should note that the first few weeks like I intended!
of dieting you will lose a lot of water weight due to
eating less. So naturally, you really could lose 10-15 You have the blueprints, now the rest is up to you!
lbs. but it will not continue to come off that quickly Good luck!
and you need to understand that so you do not get
discouraged! Brian Turner
Should I stop eating carbs after 6 p.m.?

There is no reason to worry about when you get your
foods in as long as you stick to the calories and macros
that you have planned out for yourself to have in a
day. Eating carbohydrates after a certain time at night
or not having fat until a certain time in the morning
serves no purpose and will not help you lose weight
any quicker or more effectively.
How come I’m not losing weight, I’m sticking to my

calories?
As you feed your body less than it burns it will
slowly adjust to the new caloric intake. So if your
maintenance is 2500 calories and you are eating 2000
for a few months straight you will see your progression
slow down. This occurs due to many complex processes

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Vegan protein & supplements by VivoLife (use BRIAN10 for a discount):

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VEGAN BLUEPRINT: A GUIDEBOOK TO VEGANISM AND FITNESS 7

Baked Potatoes and Tofu

Easy to Make Oats

VEGAN BLUEPRINT: A GUIDEBOOK TO VEGANISM AND FITNESS 9

VEGAN BLUEPRINT: A GUIDEBOOK TO VEGANISM AND FITNESS 10

There is SO much to say about veganism and

VEGAN BLUEPRINT: A GUIDEBOOK TO VEGANISM AND FITNESS 11

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VEGAN BLUEPRINT: A GUIDEBOOK TO VEGANISM AND FITNESS 13

VEGAN BLUEPRINT: A GUIDEBOOK TO VEGANISM AND FITNESS 14

The way that dieting is shown in media is

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VEGAN BLUEPRINT: A GUIDEBOOK TO VEGANISM AND FITNESS 16

-The most I’d personally ever eat under my

-If you were wanting to gain muscular size you would

If you don’t have time to cook food in the middle

If you are ever having a hard time thinking of new and

VEGAN BLUEPRINT: A GUIDEBOOK TO VEGANISM AND FITNESS 20

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Day 1 - Upper Body

Day 2 - LOWER Body

Day 3 - REST . . START ON DAY 1 TOMORROW

All too often I see people not getting enough intensity

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Where to start most important thing is to stick with the lifestyle

Understand your failures

This section, likely, will be the most helpful

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With those mentioned, I personally also use melatonin

Do I need to end up sore to have had a good

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Should I wait to do my cardio after lifting weights?

The longer I work out the more calories I burn,

How do I do a “warm-up” and do I need to do it on

Will I have a lot of loose skin if I lose a lot of weight?

Why does my weight fluctuate so much in the same

Should I stop eating carbs after 6 p.m.?

How come I’m not losing weight, I’m sticking to my

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