Vegan Bodybuilding with Geoff Palmer (how to get enough protein on a vegan diet to build muscle)
written by Nina Shantel, blog: RealDietHelp.com, published July 11, 2023
While a lot of people are aware that it’s easy to get enough protein on a vegan diet, today’s main topic is how to get enough protein on a vegan diet to build enough muscle to be a pro-bodybuilder.
To answer this question, I spoke to Geoff Palmer, a 60-year-old, 38-year vegan Natural Bodybuilding and Natural Physique Champion, who is the owner of Clean Machine, Plant-Based Fitness Nutrition; author, national lecturer, vegan patent holder and NEXTY Winner for “Best New Supplement” in 2018.
Mr. Palmer explains how to obtain enough protein from plant sources, what to do when hitting a weight training plateau, how to lose weight, and the best proteins and worst proteins to consume and why. (Watch video below)
Mr. Palmer explains that bodybuilders need more protein, about 1.6 grams of protein per kilogram of bodyweight, that protein powders are not necessary on a vegan diet (or any diet), and why some powders are healthy, and some are not.
He eats about 500-600 grams of carbohydrates per day and between 80-150 grams of protein. He varies his carbohydrate and protein intake based on if he lifts weights that day and how he feels. He weight trains single body parts once a week, five days a week.
Geoff Palmer’s Workout Routine
Monday: Back & core
Tuesday: Chest & abs
Thursday: Shoulders & abs
Saturday: rest day
Sunday: rest day
Geoff Palmer’s current bodyfat percentage is at 10%, and his bodyfat percentage on stage is between 6-7%. He says that a very low bodyfat percentage is not ideal year-round as it’s hard to maintain and feel energized.
He eats four times a day, which makes it easy to get his 30 grams of protein in each meal to total 120 grams of protein.
His workouts vary to prevent a plateau and to make the workouts more interesting and fun. Sometimes he’ll perform 5 sets of 20 reps to get in a total of 100 reps and other times he’ll lift 100 lb. dumbbells for 6 reps. The higher the weight, the lower the reps.
Watch the video to hear what he thinks of ice baths for recovery, and who should eat a SOS-free (no salt, oil or sugar) diet, and why.
He started weight lifting in high school but didn’t take the stage until he was 50. What’s even more amazing is that at 60-years-old, at a bodyweight of 180-190 pounds, at 5’9, he bench presses 445 pounds!
Geoff Palmer also explains what the protein Lemna aka Lentein is and why it’s an ideal protein for bodybuilders. He should have it back in stock in April 2023.
Most protein powders come in the form of isolated proteins which are inflammatory and can trigger an autoimmune reaction. Clean Machine’s protein powder supplement is unique in that it includes the entire plant, it’s dried and crushed, so it’s a whole food.
You can view Geoff Palmer’s supplement line at http://cleanmachineonline.com/
Geoff was selected #40 of the “Top 100 Most Influential Vegans” by Plant Based News.
Geoff created the First 100% Vegan Natural Bodybuilding Competition in the World.
2023 Vegan Health & Fitness Expo (VHFExpo), featuring the World Vegan Bodybuilding Champions (WVBC) http://www.vhfexpo.com
Geoff’s social media links:
Clean Machine National and International Industry Awards:
1. 2018 Supply Side West Editor’s Choice Award Finalist – Clean Green Protein with Lentein
2. 2018 NEXTY Award Winner – Clean Green Protein with Lentein
3. 2017 Eco Excellence Award Winner – Clean Green Protein with Lentein
4. 2017 Eco Excellence Award Finalist – Ahiflower Oil
5. 2017 Best of British Award Winner – Ahiflower Oil
6. 2016 NEXTY Award Winner – Ahiflower Oil
7. 2014 Supply Side Editor’s Choice Award Finalist – Clean BCAA
8. 2013 Supply Side Editor’s Choice Award Finalist – Cell Block 80
If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree