Vegetarian Bodybuilding

V3 Plant-based Fitness

Chris Willitts, creator of V3 has been in the bodybuilding and vegetarian for over 20 years and 10 years respectively. He was inspired to launch his vegetarian bodybuilding platform having seeing the need the vegetarianism is an effective tool to be applied in the bodybuilding industry. He majored in flexibility, strength, and mind-body interrelation. Having switched to the plant-based diet he included meditation. V3 Vegetarian Bodybuilding System is a combination of Chris advice and science on how to eat in line with one's fitness goals, infusing the whole program with mind-body awareness. The system is designed not only for vegetarians, but semi-vegetarians, part-time vegetarians, vegans, or undecided. The V3 Bodybuilding system is a self-guided system the does not include one-on-one coaching. The V3 has been deliberated upon by top plant-based fitness experts in the industry before coming up with something that has an assurance of getting positive results to the general populace. The V3 Bodybuilding System is not an eBook. It is actually a membership-based online resource (which some parts of the worksheet are available for download as PDFs). This product is easy to understand and it is newbie friendly that do not require any level of technical skills. Read more here...

V3 Plantbased Fitness Summary


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Highly Recommended

I usually find books written on this category hard to understand and full of jargon. But the writer was capable of presenting advanced techniques in an extremely easy to understand language.

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Vegetarian Diets

The popularity of vegetarian diets has increased in recent years. One reason is that vegetarian diets have been linked to lower risks for several diseases, including heart disease, high blood pressure, and diabetes. There are many different types of vegetarian diets. The similarities among them lie in their emphasis on grains, vegetables, fruits, beans, and nuts to obtain all the necessary nutrients. The main concern people have when deciding to try a vegetarian diet is whether the diets will meet their vitamin, mineral, and protein needs. These needs can be met if vegetarians include foods from all the food groups in the pyramid. Meat, fish and poultry can be substituted with legumes, nuts, seeds, and other meat alternatives. Strict vegetarians who omit animal products from their diets may need to take Vitamin B12 and calcium supplements.

Driving intentionality back up

Of course the evolution of such an apparatus did not start with humans. A major reason that rats were so much in demand as a possible model for human psychology was that they respond to some stimuli under one set of rules only, for example certain tastes, and can learn to link other stimuli to those same rules. They are able to learn. The more this capacity is developed the greater the potential for flexibility regarding habitats. How might this have operated in the evolution of the human mind Let us start with an organism that responds to fire under a set of rules that denotes danger, and to a dead hen under a set of rules that denotes not good for eating. This organism will do fine in settings that do not require heat other than that provided by its natural protection, provided it is also a vegetarian. However if this organism is able to re-interpret the edibility of the hen once the fire has had an effect on it, then a wider set of food supplies comes available. However it is...

Dietary Prevention Of Sudden Cardiac Death

Support for the hypothesis of a clinically significant antiarrhythmic effect of n-3 PUFA in the secondary prevention of CHD, as put forward in DART,3 came from two randomized trials testing the effects of ethnic dietary patterns (instead of effects of a single food or nutrient), i.e., a Mediterranean type of diet and an Asian vegetarian diet, in the secondary prevention of CHD.1819 The two experimental diets included high intake of essential alpha-linolenic acid, the main vegetable n-3 PUFA. While the incidence of SCD was markedly reduced in both trials, the number of cases was very small and the antiarrhythmic effect cannot be entirely attributed to alpha-linolenic because the experimental diets were also high in other nutrients with potential antiarrhythmic properties, including various antioxidants.

Pathophysiology of malnutrition

Malnutrition can be classified as either primary or secondary 1 . Primary malnutrition is caused by inadequate calorie and nutrient intake. In developed societies, calorie intake is usually presumed to be adequate. However, inadequate intake of micronutrients including vitamins A and E, calcium, iron and zinc are prevalent among children of 1-10 years of age and often unrecognized, especially in minority populations 2 . Primary malnutrition in infants can also occur through child neglect or accidental nutrient insufficiency 3, 4 . For example, a genetic defect impairing zinc transport into breast milk from maternal blood can lead to zinc deficiency in infancy 5 . Eating disorders associated with psychosocial disorder are a common cause for primary failure-to-thrive in children 6 . Other causes include inadequate diet due to food intolerance or imposition of special diets unsuited to growing children. Vegetarian, macrobiotic or vegan diets in children may be associated with low vitamin...

Cholesterol And Toxins

Remember that both detoxification and new exposure to external toxicity will increase toxin levels in the blood. Cholesterol levels will rise regardless of where the blood toxins originate. And cholesterol levels will drop when these blood toxin levels drop. The cholesterol level, when the diet is not depleted of cholesterol and cholesterol-forming building blocks, as in a vegetarian diet, appears to be an almost ideal laboratory test to track the presence and degree of blood-borne toxins.

Evidence Of Cardioprotection By Mediterranean Diets

For years, serum cholesterol has been accepted as a major risk factor for coronary artery disease (CAD).1 This view led to the hypothesis that reduction of plasma cholesterol by dietary means might reduce cardiovascular risk. It must be noted, however, that among all the many dietary trials conducted, only those reproducing Mediterranean or Asian-vegetarian types of diets have shown significant reduction of CAD morbidity and mortality.2 The phenomenon occurred independent of dietary effects on plasma cholesterol.3-5

Fish And Omega3 Fatty Acids

The cardioprotective benefits of the 'Mediterranean' diet and its reduction of mortality are strikingly evident in the results of studies such as the DART study (32) and the Lyon Diet Heart Study (33). The results of these studies are not solely due to the regular inclusion of oily fish, but this did have a key role. Oily fish such as mackerel, herring, sardines, trout and salmon are a rich source of the n-3 polyunsaturates. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the long-chain omega-3 PUFAs, are thought to be beneficial due to their anti-thrombolytic and anti-inflammatory action as well as their triglyceride-lowering effects. The UK Department of Health has recommended to the general population that they consume two portions of fish (100 g or 3-4 oz portion) a week, one of which should be oily (34). People with diabetes should be encouraged to include oily fish in the diet, ideally two to three times a week (35). Fish oils are increasingly available in capsule or...

Final Note From The Author

Realize their optimal physical health on a vegetarian diet. Perhaps remaining vegetarian while aware of that knowledge would make that individual an even more enlightened being. I cannot say at what point some principles become more important than life and health. That is an individual decision. However, as a physician who has worked in this area for a very long time, I feel that my primary obligation is to be true to the physiological facts of nutrition and minimize any of my personal thoughts as to any perceived moral rightness or wrongness of a way of eating and living. Although I personally eat meat regularly, since I promptly feel poorly completely off of it, I would not contest anybody's decision to abstain from meat. Everyone makes choices and has reasons for making those choices. Perhaps it is nothing more than a rationalization to believe that you can eat an animal and still respect it. I don't know. I just know that eating meat is the best way to keep your physical health...

Hypoa Lb Umina Em I A And Protein Malnutrition

Hypoalbuminaemia can cause fluid and sodium retention, and is also linked to increased mortality. Medical management includes further fluid restriction and increased dialysis ultrafiltration. The use of hypertonic CAPD solutions to stimulate ultrafiltration can result in hyperglycaemia and an increase in protein loss. Dietary management is aimed at increasing protein intake. This is particularly a problem in vegetarian patients who rely on pulses and dairy products. While these products are good for diabetic control, they do deliver a greater phosphate load and increase the need for phosphate binders. For malnourished dialysis patients with poor appetites, high-protein energy dense comfort foods can provide a valuable source of energy and protein. When patients are unable to meet their protein requirements due to factors such as a reduced appetite, an inability to prepare foods or a lack of sufficient funds, high protein sip feeds should be considered.

Specific micronutrient deficiencies

Iron deficiency anemia in children leads to impaired cell-mediated immunity, such as decrease of T cell number, abnormal delayed cutaneous hypersensitivity, IL-2 production, and reduced bactericidal activity of neutrophils 38, 65 . Vegetarian diet and Helicobacter pylori infection can be causes of iron deficiency anemia 8, 66 . Pangastritis is more common in children whose H. pylori infection is accompanied by anemia 67 .

Vascular Endothelial Growth Factor

Some studies have looked specifically at the anti-angiogenic properties of genistein. Genistein (at 13 pM) is an effective inhibitor of endothelial cell proliferation (vascular cells are endothelial cells).28 Also, genistein was identified as the most potent compound in the an-giogenesis-inhibiting urine of healthy humans who consumed a plant-based diet.29,30 At least three animal studies have reported that genistein can inhibit angio-genesis and tumor growth in vivo.31,32,33 One, an oral study, also reported that genistein reduced the number of tumor-associated macrophages.32 It is likely this effect played a role in reducing angiogenesis, since this would reduce the source of many angiogenic factors. In another in-vivo study, a combination of genistein (at 100 mg kg intraperitoneal) and an antiangiogenic drug (TNP-470), along with a variety of cytotoxic chemotherapy drugs and radiotherapy, was more effective at inhibiting tumor growth in mice with implanted lung tumors than either...

Low Carbohydrate Versus Low Fat Diets

Only one study has compared the four popular diets mentioned the Atkins low-carbohydrate diet the Ornish high-carbohydrate, low-fat vegetarian diet the Weight Watchers low-fat, high-carbohydrate diet 12 and the Zone 40-30-30 system. This 1-year study included 160 volunteers. At the end of the study, the dropout rate was 50 for both Atkins and Ornish participants and 35 for the Weight Watchers and Zone participants. Weight loss occurred and lipids improved on all the diets. Physical activity was not assessed in the study. Commenting about the study's results, Dr Dansinger said, The good news about this study is that we demonstrated that all these diets work. That means physicians can work with patients to select the diet that is best suited to the patient 13 . The fact that weight loss can occur through various dietary approaches supports the hypothesis that each of these diets addresses the same cause of weight gain the intake of excess calories.

Bioactive Dietary Components

All classical nutrient categories consist of bioactive dietary components, including carbohydrates, amino acids, fatty acids and structural lipids, minerals, and vitamins. In addition is an extensive list of non-nutrient components, particularly phytochemicals, which can have anticancer activity. Phytochemicals are components of a plant-based diet that possess substantial anticarcinogenic and antimu-tagenic properties.7 An estimated 25,000 different chemical compounds occur in fruits, vegetables, and other plants eaten by humans.8 They can encompass such diverse chemical classes as carotenoids, flavonoids, organosulfur compounds, isothiocyanates, indoles, monoterpenes, phenolic acids, and chlorophyll.9 Table 2.1 lists a sampling of bioactive compounds, most of which are discussed more comprehensively in subsequent chapters of this book.

Amyloid Precursor Protein And Brain Copper Homeostasis

In the second study Sparks and Schreurs 15 challenged rabbits with a high-cholesterol diet and reported that the intake of minor concentrations of Cu (0.12 mg L) in the drinking water impaired the behavioral phenotype. Both intraneuronal and extracellular (neuropil deposits) Ap levels were elevated. Unfortunately, no brain Cu levels were shown. This provocative finding implies that tap water has sufficient Cu contamination to influence the pathology of AD. However, the following caveats have to be considered Cu intake from drinking water by the rabbits was (given a body weight of 2.2 kg) 18-36 g Cu kg body weight from water. The estimated Cu ingestion from rabbit food is about 1.1-3.5 mg day, exceeding the amount from Cu-spiked drinking water used in this experiment. Laboratory rabbit food normally contains only trace amounts of cholesterol. A high-cholesterol diet is used in studies of cardiovascular disease in rabbits, as well as in the rabbit model for AD, which in the context of...

Cholesterol And Heart Disease

Low as I would choose to go as long as there was significant toxicity present that needed elimination or neutralization. When toxin levels have been minimized, most people will tend to end up with a cholesterol level between 160 and 220 mg . Such levels generally will not be reached until all significant dental toxins have been removed and the gut is functioning as nontoxically as possible, with good foods properly combined and properly digested. Some high-quality meats must be included in these foods, since a vegetarian diet will not generally sustain cholesterol levels high enough to neutralize one's daily toxin exposure. And although many supplements could be used to boost immune function that will be discussed later, one supplement that would have to be used regularly in high dosage would be vitamin C. It would best be taken as sodium ascor-bate powder, in divided doses totaling about 10 to 15 grams daily, as a very general guideline only. For those with kidney disease or those...

EFruits and Vegetables

Fruits and vegetables are readily available in developed countries and are a natural source of nutrients, fiber, and potent antioxidants. During an intervention assay the amount of DNA damage in the peripheral lymphocytes of test subjects was substantially reduced. Thus, the number of mutations can be reduced, as well as the possibility of developing tumors.29 Fruits and vegetables may be up to 20 d.w. of the diet of vegetarians, which includes high levels of phenolics. Some phenolics have been considered as trapping agents of nitrates, preventing the formation of the mutagenic N-nitroso compounds, which in turn have been linked to cancers of the nasopharynx, esophagus, and stomach. Additionally, phenolics are part of the detoxification systems.30 Currently, blueberries are emerging as one of the brightest prospects among fruits. Products from blueberries and other Vaccinium sp. can be marketed as dietary supplements in the United States with a structure-function claim such as promote...

The Importance Of Cholesterol In The Diet

Among the severely ill patients who underwent Total Dental Revision, vegetarians rarely showed any substantial clinical improvement. This was probably due to the inability of a body deprived of cholesterol and some of its immediate dietary building blocks to deal with the increased levels of toxins that appeared in the blood from the brisk detoxification typically seen in such patients. In any event, the observation was so reliable that patients who did not want to eat any meat at all were discouraged from even undergoing the dental revision. Whenever a patient invests time, money, and some degree of suffering in a dental and lifestyle treatment plan, they want to get better. And when they don't get better, they get upset and want to blame someone other than themselves. Both doctor and patient want to avoid such a situation from ever occurring. A vegetarian who won't convert may benefit from the removal of highly toxic dental infections, such as root canals, but the rate of...

Cancer And Phytoestrogens

Early studies by Axelson and Setchell19 suggested that vegetarian women had a higher urinary secretion of lignans than omnivores. Later studies demonstrated lower urinary outputs of lignans in women diagnosed with breast cancer.19 The question arose whether these compounds exerted a tamoxifen-like action on breast cancer tissue related to low dose stimulation of the ER and higher dose blocking or whether other direct or indirect actions were responsible, such as increasing the concentration of serum hormone binding proteins.

Veneer Theory

If we are indeed Hobbesian competitors who don't care one bit about the feelings of others (Homo homini lupus, or Man is wolf to man), how did we decide to transform ourselves into model citizens Can people for generations maintain behavior that is out of character, like a shoal of piranhas that decide to become vegetarians How deep does such a change go


It is possible to obtain adequate intakes of vitamin A from diets of diverse types, ranging from strictly vegetarian to strictly carnivorous. Preformed vitamin A comprises two-thirds of dietary vitamin A in the U.S. and Europe, whereas provitamin A predominates in many other parts of the world.

Closing Notes

I feel it is important as this chapter is concluded to make an additional comment to all who choose to follow a vegetarian lifestyle. I truly admire anyone who either has a strong enough religious conviction against the consumption of animal flesh or simply a strong enough love and respect for the animal kingdom that they don't eat these foods. But I must also add that everything I advocate stems from direct and repeated clinical observations, as well as many scientific studies, of which I have cited but a few. When one food makes blood chemistries improve and another food has no effect or even worsens blood chemistries, I will empirically support the food that improves blood chemistries. I am only reporting what appear to be scientifically well-founded concepts. If your religion prevents you from eating meat, then so be it. But if your vegetarianism is based on the idea that avoiding animal-based foods is the healthiest possible diet to eat, I would respectfully suggest that such a...


On the other hand, the macrobiotic diet, which attempts to balance the yin and yang characteristics of foods, is essentially a vegetarian diet with several stages. As one progresses through the stages, the food choices become more limited. At the highest stage, only brown rice is eaten. This diet is not balanced, and is nutritionally inadequate. People have actually died when they have tried to exist at the brown rice only level.


Cysticercosis is infection by the larvae of the pork tapeworm Taenia solium. The adult tapeworm (flat, ribbon-like, approximately 2-4 m long) lives only in the small intestine of humans, who acquire it (taeniasis) by eating undercooked pork containing the viable larvae or cysticerci. A tapeworm carrier passes microscopic Taenia eggs with the faeces, contaminating the close environment and contacts and causing cysticercosis to pigs and humans. Human beings therefore acquire cysticercosis through faecal-oral contamination with T. solium eggs (24). Thus, vegetarians and other people who do not eat pork can acquire cysticercosis. Recent epidemiological evidence suggests that the most common source of infective eggs is a symptom-free tapeworm carrier in the household. Therefore, cysticercosis should be seen as a disease mostly transmitted from person to person (25). In the CNS, the larvae or cysticerci can cause epilepsy, hydrocephalus, spinal cord involvement, stroke, etc. (24, 26).

Dietary Approaches

Obesity is a risk factor for all of the gastrointestinal cancers 125-128 . Several overall diet approaches have been recommended to prevent gastrointestinal cancer. The American Cancer Society and the American Institute for Cancer Research provide evidence-based recommendations to maintain a healthy weight 129 . These dietary modifications include a plant-based diet, low in fat, with adequate exercise and physical activity 129 . In practice these general recommendations alone do not provide enough detail for individuals to make specific changes to the diet, but they do provide suggestions.

Small Hominids

Australopiths had apelike skulls, hominid teeth, pronounced cheekbones, and projecting jaws. The molars were heavy, with thick enamel. A. afarensis males probably stood about 4 feet 6 inches tall and weighed over 100 pounds females stood about 3 feet 6 inches and weighed about 60 pounds. The arms were proportionately longer than in humans but shorter than in apes. The chest tapered sharply upward. Cranial capacity averaged 400-410 milliliters. Australopiths had an upright, bipedal gait but apparently also climbed and slept in trees. They were vegetarians, based on their molar size, and probably ate leaves, fruit, tubers, seeds, and insects. Although no stone tools made by australopiths have been found, some researchers think they were capable of fashioning tools from wood, plant fiber, and animal skins.

Mokele Mbembe

Mokele Mbembe

Moves singly or in pairs. Active early in the morning or late in the afternoon. Said to live in the forest but feed in the lake. Makes a deep-throated, trumpeting growl. Vegetarian diet. Prefers the applelike fruit of lianas (Landolphia mannii and L. owariensis) with white blossoms, known locally as Malombo. Digs caves in the riverbank. Aggressively defends its territory. Kills hippopotamuses, elephants, and crocodiles. Said to overturn canoes and destroy the occupants by lashing its tail. Its flesh is said to be poisonous.


Five other gracile species have been placed in the genus Australopithecus. The distinction between gracile and robust genera is now seen as unwarranted, since body size is largely speculative. Robustness originally referred to the heavy structure of the skulls. Paranthropus had apelike skulls, sagittal crests anchoring massive jaw muscles, small incisors and canine teeth, enormous cheek teeth, and molarized bicuspids. They were vegetarians, based on the molar size, and probably ate leaves, fruit, tubers, seeds, and insects. P. robustus's cranial capacity was 450-550 milliliters. The few postcranial bones that have been found indicate a wide range of body sizes, probably due to sexual dimorphism. Paranthropus may have had the ability to manipulate stone tools, which some think makes them responsible for the early Oldowan tool industry, dating from 2.6-2.5 million years ago. (3) Surviving Homo ergaster, the first known hominid with an essentially human body...


It has been well established that cancer rates differ strikingly in various populations. Hormone-related cancers of breast, ovary, endometrium, and prostate have been reported to vary by as much as 5- to 20-fold between populations, and migrant studies indicate that the difference is largely attributed to environmental factors rather than genetics (31-33). The highest incidences of these cancers are typically observed in populations with Western lifestyles that include relatively high fat, meat-based, and low-fiber diets, whereas the lowest rates are typically observed in Asian populations with Eastern lifestyles that include plant-based diets with a high content of phytoestrogens (34-39). Migrants from Asian to Western countries, who maintain their traditional diet, do not show increased risk for these diseases, whereas an increased risk accompanies a change towards a Westernized diet (31,40). Much of the evidence is based on the differences in consumption of soy products as the...


Behavior Active primarily at dusk and at night sleeps in the daytime. Seen most frequently in July and August. Often mumbles. Call is a cry of tremendous power. Extremely bad smell. Omnivorous but primarily vegetarian, liking grasses, especially hemp and corn, and melons and cherries. Also known to eat frogs, lizards, rats, horse dung (possibly for the salt content), and the placenta of domestic animals. Rests in chance refuges in the winter (empty cabins, barns) and makes nests of weeds, rags, leaves, and grass in the summer. Has been observed braiding horse's manes. Sometimes wears tattered clothing around the waist, apparently acquired from local people.


(3) The Hoolock gibbon (Hylobates hoolock) of northern India is barely 3 feet tall when it walks upright, and it is primarily a vegetarian, except for eating birds' eggs and spiders. (4) The Sloth bear (Melursus ursinus) of Sri Lanka has black fur, rarely stands upright, and is primarily vegetarian.

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