Overall aims are to successfully adopt this new diet as well as reduce percentage body fat whilst maintaining as much muscle mass as possible. Currently, they have a body fat percentage of 12.4%, but are hoping to reach 9% before competition, which is 8 weeks away. During the general preparation phase, male bodybuilder’s body fat percentage commonly range from 9.6 – 16.3%, dropping significantly to 5.8 – 10.7% closer to competition, whilst sustaining lean mass. This is done by having a high resistance training volume whilst increasing aerobic training above normative rates (Bauer et al.,2023). In this blog, we will be looking into how a vegetarian diet can affect weight loss in these eight weeks by showing an example of one day’s food.
Body Weight (kg) 82
Body Fat (%) 12.4
Fat mass (kg) 10.168
Lean mass (kg) 71.832
Benefits of Plant Based Diets:
- lower saturated fat and cholesterol
- reduced risk of chronic disease (cardiac, diabetes, cancer)
- sustainability, require less water, land and greenhouse gas emissions
- allergen friendly
- digestive health
- anti – cruelty