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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.