Just because you don’t eat animals doesn’t mean you can’t look like one.

“You are what you eat.”

False.

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A while ago, I was given the challenge of maintaining an athletic lifestyle while separating myself from animal products entirely. The common belief here being that you need meat, eggs, and dairy to build and sustain muscle mass.

Although there was a serious learning curve initially, I very quickly adapted to this new lifestyle, and have not only succeeded in proving all of them wrong, but accidentally found a far superior way of life. Is it hard? Not really. Is it harder than achieving the same thing on a regular diet? Absolutely not. And best of all, I found it’s actually cheaper than most regular diets and eating protocols I’ve been on.

Biggest lessons:

Be intentional about what you eat. Just because it’s vegan doesn’t mean it’s useful. I’ve said this before. There are plenty of things that are vegan that are also horrible for you.

This is something that is imperative to understand, even if you’re not a vegan. Fuel yourself for your performance. Avoid large amounts of chemicals and supplements as fuel, and instead, use whole nutritious foods to burn in the furnace. Believe me, your workouts will be twice as explosive, and your recovery will be incredible.

Avoid fat.

You all know by now that I have a serious problem with peanut butter moderation. The problem being that I don’t have any moderation. The end result of this being a diet absurdly high in carbs and fats, which in turn will be catastrophic on your waist line.

Stick to carbs, and by carbs I mean whole, slow digesting carbs from fruit, quinoa, lentils, beans and oats.

If you can limit yourself to strictly two table spoons of peanut butter or avocado a day, then do it.

You are how you workout, not what you eat.

Don’t just be intentional with what you eat, be intentional with how you train. You’re not like the other lifters in the gym, so don’t act like them. Train with athletic purpose. Shoot for three days a week of body weight gymnastic training (pull-ups, dips, push-ups, muscle ups, handstand push-ups.). These aren’t overly taxing on the central nervous system and therefore will allow for better recovery. Throw two days of high intensity cardio in there a week, and occasionally add some high intensity aerobic resistance workouts such as kettle bell swings. This is going to add an insane caloric burn to your weekly goals while also promoting lean muscle mass.

I like to add one maybe two heavy lifts a week for safe keeping. Usually focused on legs. Max out on squats, leg press and deadlifts or do a good old fashion bench sesh to keep things therapeutic.

For more on my lifestyle, head over to my YouTube channel here:

https://www.youtube.com/channel/UC3z8te-qkaJF_TxZm-3BnBg

Or follow me on Instagram: @mitchelluther

 

MY NEW YOUTUBE CHANNEL

FBCOVER

 

As some of you may have noticed, I havn’t posted on here in A LONG TIME. Long story short, I’ve been traveling a lot and have continued to progress in my fitness journey, not just in experience, but also in knowledge. Funny enough that has taken me full circle and brought me right back here. VEGANISM.

I will be posting regularly on here again, but in addition, I have started a youtube channel where I am posting videos twice a week. (please subscribe to help me get it off the ground).

Talk soon.

Mitch.

SUBSCRIBE HERE:

https://www.youtube.com/channel/UC3z8te-qkaJF_TxZm-3BnBg

Fall/Autumn Fitness Staples

It’s about to be too cold for smoothies and salad. What are we supposed to do?

Being a vegan in summer is fun. You’re always eating wicked delicious smoothies and obnoxious salads. But it’s starting to get cold outside, and these smoothies are adding unnecessary layers to my wardrobe because I’m Australian and I’m freezing. 

Here’s all you need.

  • Oats
  • Bananas
  • Berries
  • Cashew milk
  • Protein powder
  • Peanut butter
  • Lentils
  • Rice
  • Beans
  • Veggies 
  • Sweet potatoes 
  • Quinoa 

For real, if that’s all you have in your pantry this winter, you’ll be just fine. 

My two favourite things right now are oatmeal and rice/bean concoctions.

Two meals to last you forever.

Throw half a cup of oats in the microwave with some water for 1 minute. Mix in a scoop of protein powder, 3 spoons of powdered peanut butter, some cashew milk and a banana or berries and you’ve got yourself one of the most delicious, clean, low fat, energy loaded meals for literally any time of the day. Go get it, and get it good.

Finally, get a big pot, throw rice, beans, quinoa, lentils, veggies, and whatever seasonings you want in there and simmer it for 45 mins. There are an endless amount of variations to this and it’s been absolutely crushing it for me lately. My energy is through the roof, my performance is incredible and most importantly it’s always delicious.

Sometimes I’ll just throw beans, quinoa and sweet potatoes in a bowl with hot sauce and let me tell you, that’s a fantastic way to recover from a workout.


It’s as easy as that guys. Eat delicious whole foods, train like you mean it, save money, Go crush it. 

Love ya.

Instagram: @mitchelluther 

Low Fat Vegan Peanutbutter Pudding.

I don’t know whether to call this a pudding or a custard. I don’t really care to be honest. It’s delicious.
Ingredients


  • 4 spoons of Jif Powdered Peanutbutter  
  • Half banana 
  • 1 scoop of MRM veggie elite protein powder 
  • Half cup of unsweetened cashew milk
  • Half cup of oats 

Instructions

  • Blend
  • Pour in jar
  • Freeze over night 



If you leave it in the fridge instead of freezer it will be more or a custard. If you like it a bit more yogurt style consistency, go with freezer. 

Sometimes I add a bit of flax for a thicker texture.

I’ll usually double the ingredients and spread it to multiple jars for different days. 

This has next to no fat, plenty of carbs of energy and a fantastic amount of protein. Best of all, it’s a great substitute for peanut butter if you’re anything like me and have an uncontrollable abuse of peanut butter intake. 

Let me know if you like it or have any additions I should try  šŸ™‚

Instagram: mitchelluther 


Lentil Fried Pea Mash

It looks gross, it sounds gross but it’s not. Trust me, I’m a doctor. Okay I’m not a doctor, but I do love food more than anything. Even more than Star Wars. No, that’s a lie. 

Anywayyyyy. I made this last night. Once again, me just throwing stuff I like in a pot and cooking it. I posted a photo of it to my Instagram story and got a lot of  people asking how to make it so here it is.

Ingredients:

  • Cup of red lentils 
  • Cup of red quinoa 
  • Can of red kidney beans 
  • Can of green beans
  • Cup of fried peas 
  • Cup of brown rice
  • Bunch of spinach

Instructions: 

Honestly, I just threw all of this in a pot with enough water to fill it up and a bunch of seasoning salts and hot sauce. Simmered it for the time it took me to argue with my room mate about something completely irrelevant (which happened to be about 45 minutes) and there ya go.


It has a great texture, almost like mashed potatoes. Loaded with protein, fiber and good slow digesting carbohydrates. This makes about enough food to last me two days if I’m eating it every meal. You could definitely make it last longer with a smaller appetite.

And the best part is… It’s mega cheap. 

Make it your own. Throw some extra veggies or spicy beans in it, I don’t know. Stop conforming to rules and stuff. You’re a vegan, that’s supposed to be super punk rock these days or something. 

Instagram: mitchelluther

2 weeks a gym vegan

I’ve been a vegan for two weeks now and it feels just as good today as when I started. Here are some notes from my journey so far.

Eat For Performance


Just because something is vegan, doesn’t mean you should eat it. Guess what’s vegan…. Oreos. Guess what else is vegan… Skittles. And guess what else is vegan… Plenty of things that will inhibit your goals if eaten out of moderation. 

Now if you are purely an ethical vegan who isn’t really looking to achieve anything specific physically or athletically, then this blog isn’t for you. However, if you’re looking to be a plant powered machine, you’re going to have to exercise self control, not just bicep curls. 

Eat whole, nutrient rich foods that will power you throughout the day and watch as you put all your pre-workout taking, steroid injecting friends to shame.

Eat pleanty of:

  • Oats
  • Beans
  • Quinoa 
  • Lentils 
  • Greens
  • Sweet potatoes 

Limit your fruit intake daily, it can be easy to over compensate for your sweet tooth by indulging yourself with tons of fruit. Sugar is still sugar and in large quantities it will be counterproductive to your waist line. Limit your fat intake as well, which brings me to the next point.

Peanut butter is great, unless you’re a junkie. 


If you know me personally or follow me on Instagram, you’ll know that I have a serious problem with moderation and peanut butter. If I open a jar of peanut butter to have a spoon full, the entire jar will be gone by the end of whatever sitcom I’m watching. 

If you have a similar problem, the only viable solution I’ve found is to buy a liquor cabinet, put the PB in there and give the key to a trusted friend. If however, you are a reasonable and somewhat rational adult, peanut butter can be an incredible asset. 

Natural peanut butter is not only high in protein, but is high in mono & polly unsaturated fats which are imperative to the production of testosterone in males. Eat two spoon fulls of natural peanut butter as a late night snack, or to thicken up your afternoon shakes. Lastly, make sure you air on the conservative side with fats in your diet. Vegan diets are already high in carbs, so too many avocados and nut butters can throw in an added overload of fats which will not at all help you on your quest for shredded abs. 

Protein is essential? Whaaaat?

Yeah. You’ve probably never heard this one before. Going into this, protein, or rather lack there of, was my BIGGEST concern. 

Your muscles are literally made of protein, so if you tell people that you only need 5% protein in your diet, you might as well wear a tinfoil hat and tell people the government is tracking your brainwaves, because you’re a flat out idiot.


For those of us that don’t want to snap in half from a strong enough gust of wind, protein supplementation is going to be key. And if you think you’re going to get your necessary intake of protein from broccoli, guess what you are…. An idiot 

I’ve tried about 6 different powders over the last 2 weeks and have settled on the best tasting and cheapest one. 

MRM make an incredible product. Not only does it pack 24 grams of protein into each scoop, but it’s only $24 on Amazon, and doesn’t taste like a scoop of gravel blended with more gravel. The chocolate mocha is my favourite, but the vanilla is great too and is cheaper. 

You are what you eat… Nope, you are how you train. 


Lastly. If you have all the key ingredients, fuel, and knowledge to re-create your perfect plant based self, it’s time to cook it up in an oven. An oven I call, get off your ass. 

If you are what you eat, then we are all about to become vegetables. Just because you don’t eat animals doesn’t mean you can’t look like one. Train hard, train heavy, train like the Persians are about to come pillage your city and sleep with your wife. It’s really simple. Find something heavy, move it around for 45 minutes. Pick up a rock, find a tire, I don’t care.


Have a great long weekend guys āœŒšŸ¼ļø

I’m going to go try pick the lock on the peanut butter cabinet. 

Instagram: @mitchelluther

Snapchat: mitchel_luther

4 staples of a gas station gym vegan.Ā 

If you’re anything like me, and you love to travel, it can be pretty hard to maintain your diet and fitness when you’re only option is gas station food. Well, fear not. I have a list to keep your macros safe, and your calories in check light years away from the nearest Whole Foods.

  1. Fresh fruit

    American gas stations are known for their hot dog stations and nacho builders. It’s not quite farmer’s market status, but most gas stations also sell fresh bananas and apples at the checkout. Grab one of these for a quick natural energy boost.

  2. Unsalted Nuts

    This is an obvious one, and every gas station has this. I’m not going to elaborate. Just buy a bag of plain, unsalted nuts.


  3. Cliff Builder’s Protein Bar

    As far as protein bars come, cliff have never been my first choice, or even top 10. Turns out, however, Cliff have unintentionally made a vegan protein bar. Soy is a cheaper substitute for whey, and with no other animal products on the ingredients list, you’ve got yourself 20 grams of appetite suppressing protein for the cost of a snickers bar. Keep in mind, unlike Quest Bars or Pure Protein bars, Cliff use a lot more sugar in their products. This is fine on the taste buds, but with the amount of carbs already in your plant-based diet as a vegan, try to limit your Cliff consumption to one bar a day at most, and try eat it around the time you workout or are most active.

  4. Bang Energy Drinks

    As a general rule of thumb, energy drinks aren’t good for you. However, when it comes to the slim pickings of gas station nutrition, Bang will give you far more sustainable energy than coffee and with the added BCAAs and Creatine, help preserve your muscle mass. It’s cheap, it’s delicious, it has zero calories and will help suppress your hunger.

     

Instagram: @mitchelluther

Snapchat: mitchel_luther

 

Accidental Vegan Yogurt ParfaitĀ 

I make a lot of accidental recipes when I cook. I tend to just throw things in with other things and maybe blend them or whatever. But every now and then, something delicious is born. Today that was a yogurt parfait:

  • Half cup of whole oats
  • 1 banana
  • 2 tbsp of natural peanut butter
  • 1 scoop of Sunwarrior warrior blend
  • Ice
  • 1 cup water
  • 1 cup frozen strawberries

You can use cashew milk instead of water. I totally would have if my roommate didn’t drink all mine like a tool.

Blend for 30 seconds and mix in half a cup of Bear Naked vanilla almond granola.

Pour into a mason jar because you’re a regular socially relevant vegan and you saw a cute young adult couple do that once.

Put that bad boy in the fridge for like an hour I don’t know. I left mine over night and in the morning it was insane.

Enjoy šŸ™‚

Instagram: @mitchelluther

Snapchat: mitchel_luther

The Boring Science Of A Narcissist

Re-learning nutrition.

Stacking your macronutrients and nailing your caloriesĀ can be super simple when you have plenty of eggs, chicken, and dairy in your diet. For those of you that don’t know what macronurients are, they’re basically the three things your body uses for energy in the form of calories: Carbs, Fats, and Protein. So when you’re counting calories, it’s important to watch the ratios at which you’re consuming these. TheseĀ percentages can be drastically different depending on your goals but it’s important to know what you’re aiming for and why.


Before I committed to being a Vegan, my macros were as follows: 50% protein, 30% carbs, 20% fats at about 2500 calories. However, these numbers would change depending on my fitness goals. For example, when I’m bulking my calorieĀ intake is around 3500-4000 a day, I increase my carbs and lower my fats. When I’m doing a hard cut, my calories sit around 2000 and I increase my protein while lowering carbs.

Applying these ratios to a plant-based diet has proven a lot more difficult than I initially anticipated. My first day officially logging this experiment was yesterday, and by the end of my day, I wanted to cry when I saw my macros. I only logged 1700 calories, but at my usual ratio of 50, 30, 20, my carbs were through the roof, my fats were borderline, and my protein was almost non existent. It’s essentially what everyone told me would happen. It wasn’t great, but just like every other diet, eating protocol or gimmickĀ I’ve tried in the past, there’s a way to master it, and I intend to do just that.


First off, until I figure out all the ‘tricks of the trade’, ins and outs and vegan must haves, my macros have to change. Realistically I’m not going to get 50% protein at 2500 calories on a plant based diet without spending a lot of money on supplements. If I try achieve this ratio, I’d have to cut back on all my carbs to even things out. This would mean less food, fewer calories, and a serious deficit resulting in a loss of muscle. That’s called counterproductivity and I’m not about it.

Here’s how my macros ended up today with next to no time to plan or prep last night. This was a good test to see how I would perform being thrown into the deep end.

As you can see here, this is not ideal. But like I mentioned earlier, I will be using this as a foundation and slowly tweaking it every day by adding certain foods or taking out certain foods. If I adjust my macros to a ratio of 50% carbs, 30% protein and 20% fats at 2900 calories, I can realistically sustain myself both physically and financially. This is where I will start. Once I perfect this formula for current weight maintenance, I will begin experimenting with cutting and bulking.

To get started tracking your nutrition and calories, go download My Fitness Pal from the App Store. Please don’t hesitate to comment or message me with any questions.

Diary Of An Ex-Carnivore: Day One

Today is the official start date of my vegan athlete experiment. Keep in mind, I will be starting out with a lot of the basics here and building this whole thing from the ground up, using what I know in all areas of diet, fitness and everything in between. 

Now obviously this is an entirely different animal than regular fitness nutrition (no pun intended), but if you’re already living a really clean eating lifestyle (which I was) this really won’t be as hard for you as you think. 

Day one I decided to make my rest day for exercise, mainly because I’m traveling to Portland today and wanted to maximise time spent on solidifying my nutrition. 

Grocery shopping basics:

When it comes to long term sustainability for this kind of diet, Costco is going to be your best friend. I don’t know where you’re at financially, but I am 22 and in a band…. Sooooo I’m broke most of the time. 

I’m going to assume not all of you have Costco memberships, so I’ll do a Costco breakdown next week and today focus on something you can do immediately…. Like right now. 

To get my diet started I went to Fred Meyer but you can get most of this stuff at any regular grocery store. 

Without going into the nutritional breakdown or science behind every item, let me just give you my grocery list:

  • Fuji apples
  • Bananas 
  • Sweet potatoes 
  • Kale
  • Spinach 
  • Ginger paste 
  • Bear Naked Granola 
  • Natural peanut putter 
  • Flax seeds
  • Chia seeds
  • Whole oats
  • Frozen berries
  • Unsweetened cashew milk 
  • Unsweetened almond milk
  • Canned black beans
  • Canned pinto beans
  • Quinoa 
  • Red quinoa 
  • Brown rice
  • Lentils 
  • Frozen broccoli 
  • Vegan protein powder 

I will give you guys a brand list as well, but right now we are just trying to cover basics. If you can afford organic or whole products, go for it. If you need to stick with minute rice and frozen veggies, then do that. Remember, sustainability is key here. Also, you’re not going to want to buy your protein powder from a grocery store every time or you WILL go broke. I will give you guys a list of websites and brands to checkout, you can also go to a GNC or Super Suppliments for a lot of them. 

That is a really good list of some basics and essentials that you can use to get your vegan diet started. The next most important thing after this is going to be how you eat all of that. Here’s the thing with a vegan diet, you can still eat really poorly and technically be animal product free. So if you intend on maintaining your physique, gaining muscle, losing fat, or whatever your fitness goals are, the way you eat all of this food is KEY. I will cover that separately, but for now, go build your foundational pantry.