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

 

Birthday/Leg Day

You heard me.

Usually I train different muscle groups every day. But today is my birthday, so I’m going to train legs and shoulders and no one will tell me otherwise.

Here’s a little birthday present from me to you. I figured I’m 22, so how about a big boy workout to celebrate.

10 sets of 10:

  • Goblet squats with kettle bell
  • Kettle bell swings with same weight 
  • Dead lifts (50% of max capacity)

Do 10 reps of all three workouts in a row, and repeat 10 times until you’ve done 100 reps of each exercise. Try to take no more than 1 minute breaks at the end of each round, and use that time to pray to God for mercy. You’re gonna need it. 

Finish this with 10 minutes of farmers walks (45lb plates, I don’t care who you are.) and single leg calf raises every time you have to put the plates down. 

Have fun, go eat a birthday size meal afterwards. You’ve earned it

Instagram: @mitchelluther

Snap chat: mitchel_luther

Workout: Back & Biceps

It’s Saturday. Time to get up early, eat cereal, watch cartoons and be un-stoppable. 

Today, I’m training back and biceps. I’m going to kill it extra hard because last night (despite looking myself in the mirror and verbally telling myself I wouldn’t do this) I ate an entire jar of peanut butter. This is a problem I have, I’m working through it, I need help, stop judging me. 

Crank this for 45 minutes, go find a hot tub, enjoy the end of summer. 

  • 4 sets of 10 chin-ups. Chest to bar.

Don’t waist your time half-assing these. If you can’t do 10 in a row, drop off for a few seconds till you can finish your set. Pause at the bottom of each rep for honesty.

  • 10 sets of bent over barbel row (ladder)

Start out with the bar and add weight every set until you’re at your 5 rep max, then go back down. 

Do hanging leg raises in bettween each set for an extra good time.

  • 4 sets Lat pull down (drop set)

4 sets of lat pull downs using a cable machine. Start each set with your 5 rep max then drop the weight by 20% until you cannot do anymore. Even if that means getting down to 10lbs at 25 reps consiquently wanting to rip your arms off and throw them away. 

  • Kettle Bell swings EMOM (every minute on the minute) 10mins.

Set a 10 minute timer, do ten reps at the start of every minute. When the timer ends you’ll have done 100 kettle bell swings. That’s when you reward yourself with good old fashioned core blast.

  • Bonus round: 3 rounds of ‘please kill me’ 
  1. 30 seconds Russian twists 
  2. 30 seconds flutter kicks
  3. 10 reps ab wheel
  4. 12 reps hanging windshield wipers 
  5. 30 seconds Farmers walk with 45pound plates or heaviest dumbbells you can find. 
  6. 1 minute plank. 

I’m going to finish this bad boy with 15 minutes of high intensity bag training. 

Enjoy your weekend guys. Feel free to comment any questions!

Instagram: @mitchelluther

Snapchat: mitchel_luther