Hey everyone and welcome to another episode
of Raw Vegan Training.
So today I wanted to talk about a question
that I get asked a lot especially on Instagram
when I'm posting food or posting workouts,
people always want to know how you can get
enough protein on a raw vegan diet or if you
can even do it; if it's even possible.
That's one of the main things I'm trying to
prove with this channel, especially with the
YouTube channel, is you know show people that
you can get strength and build muscle on a
raw vegan 801010 diet.
So I wanted to talk a little bit about it.
I'll probably make a longer, more in-depth
kinda research oriented video a little later
down the line but today I wanted to talk about
it really quickly.
So first I think it's important to ask the
question of why we're so concerned about protein
in the first place.
I think a lot of us are concerned because
there's this pervasive idea that we need 1
gram of protein per pound of bodyweight.
That's like the popular number.
People say okay well it's 1 pound of bodyweight
1 gram of protein, that's how I know how much
protein I need.
But let's ask where does that idea actually
come from and I think if you think about it
and just keep that in your mind as you're
reading through things and getting more information
and you're out in the world, you'll realize
that that information is coming from you know
magazines, websites, personal trainers.
Basically, all people and organizations who
have something substantial to gain by telling
you to take more protein because then you're
going to be buying protein supplements.
And you know if it's a website, they get money
off ads for protein supplements.
They get money off every time you click onto
like Amazon to buy protein supplements.
Magazines.
Advertising is their whole means of subsistence.
If their magazines drive more protein sales,
they're going to be more successful so of
course they're going to recommend more protein.
Same with personal trainers: those guys get
commission off the products they sell to their
clients from their gym.
So if you're at 24 Hour Fitness and your trainer
is saying you need 300 grams of protein a
day, he's pretty stoked if you believe him.
So think about that.
They have an incentive to be recommending
that you take more and more protein.
And really, people who are living in the United
States of America or other places that have
the same philosophy, we kind of tend to believe
more is better.
It's like, Okay if 50 grams of protein is
good, 100 grams of protein must be amazing.
So, first let's talk about this whole idea
of 1 gram of protein per pound of bodyweight.
That's not even what these people are recommending,
but most people take it at that.
What they're actually saying is 1 gram of
protein per pound of lean body mass.
That's basically your total weight minus your
fat.
So every pound of fat, you're not including
that.
So for me weighing 150 pounds...if I just
took that straight up, that belief, and said
Okay well I need 150 grams of protein.
Actually I've got right now, I'm not super
proud of it, but I have 25 pounds of fat mass
on me.
So I would actually need only 125 grams of
protein, per that recommendation, that I don't
actually agree with.
Because, really, I haven't been able to find
any science, any research that actually says
you need 1 gram of protein per pound of lean
body mass.
I haven't found anything to back that up yet.
What I have found are a couple studies that
have been repeated across the years.
One being the most prominent that I can think
of that I think is the most accurate because
it's been repeated so many times is a 1988
study by a guy named Tarnopolsky.
So he was a researcher and he wanted to see
how many grams of protein were sufficient
to sustain elite bodybuilders.
And so he did this study back in the 80s,
which you know you could say "okay, well weren't
there more recent studies?
Well, this study's been repeated and it got
the same results.
So what they found was that for elite bodybuilders
they were able to sustain their muscle mass
and their muscle growth on .55 grams of protein
per pound of lean bodymass.
So that's basically half of what everybody
else seems to believe is the requirement.
What they study also found is that novices,
basically people who aren't up on the bodybuilding
stage needed far less.
So really for me, for my 125 pounds of lean
body mass, I need 69 grams of protein a day.
That's so easy to hit.
That's super easy.
And you know other studies have somewhat different
findings.
So there's been recent studies that people
think basically the upper limit that you can
use protein, that your body can actually utilize
protein intake, is about .82 grams of protein
per lean pound of body mass.
So for me that's about 102 grams of protein.
If I have any more grams of protein than that,
according to this one study, that may be valid
or maybe it's not, any more than that and
my body's not even using it.
It's just using protein for energy just like
it would do for carbs.
So there's no point in doing more than that
and there's studies and there's research with
repeated results that say you don't even nearly
that much.
So .55 is what I'm going for.
And you can easily hit that and exceed it
on 801010 raw veganism.
Basically if you're following 801010: 80%
of your total calories are coming from carbs,
10% from fat, 10% from protein, you can get
more than what you need.
So for me I can easily exceed 69 grams of
protein in a day.
Basically I planned out my day today and I'm
getting 71 grams of protein easy.
So really what you need to think about when
you're doing 801010 is most people who are
following 801010 know they need to eat a sufficient
amount of calories and I've done videos on
that in the past on the importance of actually
having calories.
That's what going to help you gain muscle.
You need to be taking in a surplus of calories.
On a typical day I'll have about 3,500 calories
for the whole day.
And that's just following the easy 100% raw
version of 801010, which is fruit throughout
the day, a lot of fruit, and then ending the
day with salad.
And that's my simple, basically every day
thing that I can do over and over and over
again and when I mapped that out I got 71
grams of protein.
So I'm exceeding the minimum amount required
to sustain an elite bodybuilder, so I think
I'm pretty good.
Alright, so I'm going to put out this challenge
to anyone who is super concerned still about
their protein needs.
If you think there's no way you can possibly
be raw vegan 801010 and hit your protein requirements
and you're still eating a proper amount of
calories and you're still concerned about
that, I would say okay, let's do this: be
801010 raw vegan, eat a lot of calories, eat
upwards of 3,000 calories a day, and get to
the point where you can lift twice your bodyweight
off the ground.
Do a deadlift off the floor for twice your
body weight.
You can get there because I'm going to show
it to you right now.
If you can do that and exceed that and then
you have concerns about protein, then we can
talk.
You can debate me all you want after that.
If you think that once you've exceeded the
point I can reach that you still have an issue,
then I'll wish you luck on your journey and
you don't have to listen to me about protein
ever again.
So without further ado let me show you what
you can accomplish by being 801010 raw vegan
and not worrying about protein.
I usually don't even monitor my protein on
a daily basis.
So here we go.
This is 300 pounds.
So we got 45 pound barbell, 45-pound bumper
plates on each site, 45 pounds iron plates,
25 pounds bumper plates, 10 pounds bumper
plate, then .25 or 2.5 on each side.
So, total of 300 pounds.
I weight 140 or 150 right now.
So I'm going to do double my bodyweight off
the ground.
Alright.
Raw Vegan Training.
