“Glutezilla” Tommi Thorvildsen isn’t just one of the best professional bodybuilders to ever come out of Norway. Nicknamed after his striated glutes, this guy has competed in more than 30 competitions nationally and internationally. That’s a feat in itself, but Tommi hasn’t stopped there. He is also a successful businessman, owning a couple of gyms and a supplement store that also retails online. Curiously, between juggling business commitments, selling sports supplements (yes, you can buy a tub of whey protein from Tommi personally) and living the life of a professional bodybuilder (which, as everyone should know, is a 24 hour a day job), he also finds the time to work as a personal trainer in his Oslo gym and coach some of Norways most promising up and coming bodybuilders on the side. Tommi Thorvildsen should possibly publish a book on time management one day.

Tommi’s first win in a bodybuilding competition was back in 1997, when he competed in Sandefjord Open (which was actually founded by my old friend Geir Hansen, whose gym I trained at back in the late eighties). Tommi has since won a couple of Norwegian championships, and shared the stage in competition with the world’s absolute top bodybuilders of the last two decades. He has also trained with legends like six-time Mr Olympia Dorian Yates and the ageless one himself, Al Beckles.

Leaving the IFBB

After many years as an IFBB Pro and a Weider sponsored athlete, Tommi Thorvildsen left both organizations in 2007-2008 and then joined the young organization UPBF (United Professional Bodybuilders and Fitness Competitors, founded by Norwegian Roar Innlagen). Tommi cites financial reasons for leaving the IFBB, and also wanting to spend more time in Europe while building his businesses.

We hope to see Tommi back in competition soon!

Tommi Thorvildsen’s competition history

• Sandefjord Open, 1997 (1st)
• Oslo Grand Prix 1997 (1st)
• Danish Invitational, 1997 (3rd)
• Oslo Global Invitational, 1997 (1st)
• Oslo Bodybuilding Trophy, 1997 (2nd)
• Norwegian Championships, 1997 (Overall, 1st)
• Norwegian Championships, 1998 (Overall, 1st)
• Toronto Pro Invitational, 2000 (18th)
• England Grand Prix, 2000 (9th)
• Toronto Pro Invitational, 2001 (4th)
• Night of The Champions, 2001 (6th)
• Arnold Classic, 2002 (11th)
• Grand Prix Austria, 2002 (3rd)
• Ironman Pro Invitational, 2002 (6th)
• San Francisco Pro Invitational, 2002 (6th)
• Mr Olympia, 2002, (22nd)
• IFBB Iron Man Pro 2003 (13th)
• IFBB Arnold Classic And Internationals 2003 (12th)
• IFBB San Francisco Pro 2003 (12th)
• IFBB Grand Prix Australia 2003 (5th)
• Night of The Champions 2003 (19th)
• IFBB Grand Prix Hungary 2003 (13th)
• IFBB Toronto Pro 2004 (7th)
• IFBB Grand Prix Russia 2004 (7th)
• IFBB Grand Prix Holland 2004 (10th)
• IFBB Grand Prix England (2004 9th)
• IFBB New York Pro 2006 (did not place)
• IFBB Montreal Pro Classic 2007 (14th)
• IFBB 15th Annual Sports/Fitness Weekend & Europa IFBB Super Show 2008 (17th)
• IFBB Atlantic City Pro 2008 (16th)
• IFBB Romanian Pro Grand Prix 2008 (13th)
• UPBF Battle of The Giants 2009 (3rd)

Looking for a premium quality whey protein powder that might just get you better results than other similar products and don’t care too much about the cost? Maximuscle Promax might be just what the doctor ordered. This is a classy tasting product that that has top quality written all over it. While I tend to use more inexpensive whey protein concentrate products these days in an effort to be a little more frugal, I do like to go for a high end product from the top shelf now and then. And Maximuscle Promax is just that.

This is a pure whey protein product consisting of Maximuscle’s Biomax, a proprietary blend of whey protein isolates, hydrolosates and whey peptides. The percentage of protein is high, with 24.3 grams of protein per 120 calorie serving, but not quite as high as we’ve seen in some of the other high end products on the market. As an example, Ultimate Nutrition’s Iso Cool (which we have not had a chance to review here yet), has a whopping 23 grams of protein per 90 calorie serving. Promax is still miles away from the super popular and great tasting Syntha-6, though, which has only 22 grams of protein per 200 calories. Protein percentage isn’t everything, of course. Many feel that they get better results from using Promax than they do using a similar product (and I’ve heard people say that about Syntha-6 too). While this product could be a little lower in fats and carbs, that would probably also have an adverse impact on the taste -  and taste does matter quite a bit, in my opinion.

Promax ingredients:

Biomax, (90%, a Maximuscle proprietary high quality blend of whey protein isolates, hydrolosates and whey peptides), cocoa powder in Promax chocolate, Flavours: either vanilla/cocoa/strawberry/banana depending on the flavour displayed on each tub, Colours: riboflavin in vanilla and banana, beta carotene in vanilla, chocineal in strawberry; betain hydrochloride, patented in zinc stabilised purified prolase preparation derived from carcia papaya, Glutamine peptides, N-acetyl-cysteine (NAC), L-ornithine-keto-glutarate (OKG), Sweetener: Acesulfame-K, chromium picolinate.

Taste & mixability

This product tastes very good, and I’d love to order another tub of banana flavoured Promax again. Mixability is also pretty good, even though I could easily name a few products that mix even easier. And to everyone who wants more reviews of chocolate flavoured protein supplements here: I’m sorry, but after more than two decades of chocolate protein drinks I’m starting to get more than a little sick of them. Maybe I’ll start buying them again in the future, but for now I’m most fond of the fruit flavoured stuff.

Maximuscle Promax is no longer just a whey protein powder

Promax has become a whole series of products, so you’re not just limited to the protein powder reviewed here. You can also get the Promax Extreme, which is fortified with creatine and other potent ingredients like beta-ecdysterone (Suma extract), methoxyflavone and chromium picolinate. If you don’t feel like messing around with a blender or a shaker to get your Promax needs met, the Promax Meal Bars (which we will review here as soon as we can get our hands on them), RTD protein drinks, breakfast oats, the Crisp bar (another snack my sweet tooth has ordered me to check out),  and the Promax amino acid blend. If you wanted to, you could probably live on Promax products alone (which would obviously be very, very silly, so don’t).

Maximuscle Promax is a bit too expensive for my liking, but seeing as the quality is so high I’d be happy to buy it again – soon! And that’s even with my Scottish genes, so the price can’t be that bad! You won’t get the highest amount of protein for your money here, but what you’ll get is very high quality protein, and if that is what matters most to you  I urge you to give Promax a try.

A box of Nanox Isolox bars might be a good investment for anyone looking for a small (because they’re really not very big) protein bar to use between meals or during a workout. This is one of the tastier bars I’ve had in long while, and the nutritional profile is also good. Like the two other Nanox products we’ve discussed here recently (the Androx Q12 testosterone booster and the Protilox whey protein powder), it comes across as a high quality product that I would be happy to recommend to anyone who feels bad about all the “real” candy bars they eat and want something that at least has some quality protein in it.

As the protein content of these bars hovers right around 35% they certainly make a good alternative to a regular candy bar or a hotdog, but do expect to have to chug down a couple of them if you’re a little hungry. Each bar weighs in at a measly 45 grams, so this isn’t meant as a meal replacement bar. Then again, that’s a good thing if you crave something sweet and candy-like but don’t want to have to spend 90 minutes on the stair master to punish yourself afterwards. Do be advised however, that this is not in any way a low carb bar, with each bar containing 18 grams of carbohydrates (10 grams of sugar).

I’ve tried this bar in two flavors, namely the coconut and the caramel. I really, really liked the caramel version, but you will never catch me buying another set of the coconut ones. The coconut flavor is not like the coconut flavor you would find in, say, a Bounty bar, but more like a coconut-cake flavor. If that’s your thing you might enjoy the coconut flavored Isolox bars, but otherwise I say go for the caramel flavored ones as they actually taste terrific. Or you could try the raspberry flavored ones, which sadly don’t seem to be available in my country at the moment (when they do become available I’ll give them a try and promptly update this review).

Nutritional Value Per Nanox Isolox Bar (45g):

Energy (760KJ) 180 Kcal
Protein 16 G
Carbohydrates 18 G (of which sugars: 10g)
Fat 5.4 G (of which saturated: 2.8g)

Ingredients: Milk protein, milk chocolate coating (sugar, cocoa butter, milk powder, cocoa mass, emulsifier:soy lecithin), flavor, glucose syrup, hydrolyzed collagen, fructose syrup, thickener: glycerol, vegetable fat, glucose, caramel crisps (sugar, vegetable fat, caramel falvor, salt, emulsifier: soy lecithin) flavor, low fat cocoa powder,  ice crispies, dried egg-albumin. May contain traces of nuts and gluten.

Final Verdict?

Taste : 4/5. The caramel flavored bars taste great, and many would easily give these a 5/5. I give them a 4/5 because I’ve had even better tasting protein bars. Unfortunately, the coconut flavored ones I bought will be given away to people (or animals) I don’t like.

Nutritional value: 4/5. High in protein and high in carbs, with decent fat values.

Value for money: 3/5. These bars are a little expensive in my opinion.

These are great tasting, nutritious but rather small protein bars. Recommended!

Here’s more evidence that eating fruit does not make you fat: Canadian pro fitness model Erin Moubray looks absolutely stunning, and she follows Dr. Doug Graham’s 80-10-10 diet, a carbohydrate rich diet that prescribes a high fruit intake, and a low intake of both fats and protein. Throw that in the face of the next neanderthal theoretician who tells you to avoid eating fruit if you want to look your best, or that low carb is the only way to go if you want to lose that last bit of body fat. More and more people are discovering the insane benefits of following a raw vegan diet, and with any luck silly myths like those will be put to rest soon. Unlike most fitness competitors and bodybuilders, she also uses no supplements.

In the video Erin Moubray discusses how the 80-10-10 has helped her, and made her feel even better than the previous high fat raw vegan diet she was on (which was, admittedly, more along the lines of the diet we discussed here in our raw vegan bodybuilding article a few weeks ago).

If you’re a fitness competitor, bodybuilder – or any kind of athlete – following a raw vegan diet, we’d love to hear from you, as we plan to discuss the virtues – and also the challenges – of this way of eating more in depth in the near future. We’re pretty excited about this stuff, to say the least. It’s had a radical impact on our views on nutrition, health and performance, and while we’re not yet 100% raw vegan ourselves we’ve had great results from eating mostly raw plant foods for long periods of time. Try it yourself – you might be very surprised by the results you’ll get.

Anyway, do watch the video, and if it inspires you to check out more 80-10-10 raw vegan videos visit Dr. Douglas Graham’s FoodnSport Youtube Channel.

As I’ve mentioned here on a couple of occasions already, I get sick of protein drinks sometimes. I had my first protein drink (actually, that would be a weight gainer drink) in the late eighties, and only God knows how many I’ve had since then. It is only fair that I never stick to the same product, but instead mix things up constantly and try new brands on a regular basis. And that’s why a can of Nanox Protilox now sits in my supplement cabinet.

Nanox Protilox is a basic whey protein concentrate, and therefore the least expensive protein supplement currently manufactured by Nanox Nutriceuticals. Nanox also make a high end whey isolate powder they call Varcil R2, as well as the protein blend product Orbilox, which consists mostly of micellar casein with some whey and egg albumin mixed in (Orbilox is something you might very well want to check out, seeing as casein may actually be a more potent muscle builder than whey). On the label of my Protilox can it says that the product contains both whey concentrate and isolate, but judging by the nutritional profile of this product I do get the impression that the manufacturer has saved most of their whey protein isolates for their other, more expensive protein supplements.

Taste, Mixability, Ingredients & Nutritional Profile

This product comes in four different flavors, namely Belgian Chocolate, Strawberry, Cappucino (yay, that’ll be one to try out), Vanilla and something they refer to as Belgian Speculaas (sorry, I have absolutely no idea what that is). I’m currently on the strawberry one, and I would refer to this version of Protilox as good, but not great tasting. It’s a little too artificial, and I’m not sure Nanox did the right thing by using just one type of sweetener, as the use of two different sweeteners usually results in a rounder taste (Protilox is sweetened with Sucralose, and is therefore an aspartame-free protein powder). I do enjoy my protein drinks made with this supplement, but they’re not tasty enough to create a, ahem, dependency (which I am embarrased to admit has actually happened in the past with other products). If I buy this product again, I will try a different flavor, and probably won’t miss this one all that much. Don|t get the wrong idea here, though: I do like the taste, I just don’t find it spectacular.

While this protein supplement may not taste quite as great as, say, Scitec’s Protein Delite or BSN Syntha-6, it is easily superior to those guys nutritionally. Protilox comes with 77 grams of protein per 100 grams, as opposed to Protein Delite’s 65 grams and Syntha-6 not-so-impressive 50 grams (which almost puts that product in the weight gainer category).  77% protein per weight is pretty much spot on for a whey protein concentrate, and quite typical for a product belonging in this category. As for grams of protein per calories, consider this: a 30 gram Protilox serving comes with 116 calories, and 23.5 grams of protein. To get the same amount of protein from a serving of Syntha-6 you’d have to use 50% more powder. That means your serving would also give you more than 200 calories, and probably hit your wallet a little harder too. In other words, you get a lot more protein per calorie with Protilox than you get with Syntha-6, and perhaps more protein for your buck as well.

The mixability of this powder is great. It easily falls into the easily-mixes-with-a-spoon category, even though I’d rather use a blender, shaker or a stick mixer (and I do, most of the time).

Ingredients: Whey protein concentrate, whey protein isolate, flavoring, sweetener (sucralose), colorant (red beet powder). Contains soy lecithin and traces of lactose.

Nutritional values: A 30 gram serving of Nanox Protilox contains 116.5 calories, 23.5 grams of protein, 2,2 grams of carbohydrates (chocolate and cappuccino flavors have  roughly 1 gram less, while the vanilla flavored version has about the same) and 1.68 grams of fat.

Nanox Protilox comes in 900 gram and 2 kg containers.

Don’t Judge a Company by Its Age?

Talking to a supplier, I was informed that Nanox have only been in business for about three years, so it’s a pretty young company. They do seem quite ambitious, though, and some of their supplements, like their Androx Q12 Testosterone Booster (which we wrote about just a few weeks ago) has caused a bit of a stir, and actually seems like a really great product. It is my honest impression that the good people at Nanox are doing their best to establish Nanox as a quality manufacturer of nutritional, bodybuilding oriented sports supplements. For that reason, I’ve decided to review a few more of their products, beginning with their Isolox Bars (here’s a preview: they’re not that big, but they taste great). In our Whey Protein Buyers Guide we ask you to look for a reputable manufacturer, and I think Nanox Nutriceuticals belong in that category.

Unfortunately for our non-European readers, Nanox products may be hard to get hold of for the moment, as this manufacturer seems to focus mostly on the European market at present.

If you’re after a basic, high quality whey protein powder, you’ll do well to check out Nanox Protilox. It does taste good, it’s easy to mix, and the price is fine – this does’t come across as a cheap product in any way whatsoever. We are happy to recommend it!

Here’s one of the silly things most of us are forced to bear witness to in the gym on an all to regular basis: Some kid (or adult beginner) lies down to do a set of bench presses. His training partner stands over him, ready to help him squeeze out a few more extra reps by pulling lightly at the bar when the trainee can’t performa another repetition unassisted. That is, after all, what the spotter should be there for: to extend the set beyond it’s normal range of repetitions, and make the set harder than the trainee could possibly do on his own. However, what tends to happen instead is this: The trainee performs a few reps, and then – before any sign that the trainee is actually reaching momentary muscular failure - the idiot spotter starts pulling at the bar. The result, of course, is that the spotter gets some unscheduled trapezius work done, while ruining the bench pressers set. The bench presser never had to perform even one really hard rep on his own. Bummer. It happens in gyms across the globe every single day.

How to Actually Perform a Set of Forced Reps Properly

A properly performed set of forced reps can be a great way to extend a set and make an exercise harder. It is performed like this: The bench presser performs eight reps. By himself. By the time his arms finally straighten out on that last rep, it should be abundantly clear that he is struggling, and that the likelihood of another unassisted rep is close to slim and none. And when he lowers the bar on for the ninth rep, he is unable to get it all the way back up again. This is where the spotter steps in. Not before. The spotter starts giving his friend just enough help to squeeze out another two to five repetitions, and they rack the bar.

The trainee has just completed an extremely intense set of bench presses. So intense, in fact, that it would be silly to attempt it too often. However, had the spotter stepped in too early and started pulling at the bar while the trainee was still able to finish reps on his won, the use of the forced reps technique would have had the opposite effect of what was intended: It would have been an easier set to perform than a normal, straight set of just 8 reps.

Don’t Ruin Things for Your Training Partner

So attention, spotters out there: Let your training partner do as many reps as he can before you start messing with his set. If you start pulling at the bar when he is still able to complete the rep on his own you are standing in the way of the results he’s after. Don’t give help where help is not needed.

Just to be clear, we’re just talking forced reps here. The same rules don’t apply if, say, one is doing a set of negatives. And we’re not just talking about about forced reps when bench pressing, of course. The bench press is just a good example, because of the fact certain individuals get up to so much silly stuff when benching; the misuse of forced reps is just one thing. Stuff like using the suicide grip and using two spotters, with one on each side of the bar (doing so may on occasion actually be a necessity, but it can create serious balancing problems) is potentially dangerous, and thus even sillier. While misusing a technique like forced reps can lead to lackluster results, it obviously doesn’t hold a candle to what injuring yourself seriously can do.

Any bodybuilder who is wanting to increase testosterone levels without the use of drugs should take a good look at Nanox Nutriceuticals new (well, it’s been out for a year or so at this point) testosterone boosting formula Androx Q12.

This is a complex formula consisting of testosterone precursors such as Nanox’ own concoction Testofen, a testosterone support formula (which they refer to as a «ZMA» complex – we’ll deal with that later), as well as anti-DHT conversion agents and a general adaptogen. While you’re going to have to wait for a proper review from yours truly, I will tell you that I’m quite optimistic about the possible effects of this supplement. From what I’ve heard from others and read online, this formula actually seems to work like it should – as opposed to a lot of the products out there whose claims are rarely backed up by real world results. Let’s take a look at why that might be so.

Testosterone precursors in Androx Q12, including Testofen®, Avena Sativa and Ecdysones from spinach leaves

Testofen – an extract from Fenugreek – is something Nanox have come up with themselves.Testofen is – according to Nanox – «a standardized extract of a proprieraty and well defined mix of Fenugreek saponins» that they claim will have a better effect than other fenugreek extracts. Nanox claim that a in randomised, double blind, placeo controlled study on 60 humans, Testofen promoted a boost in free testosterone levels of 98%, promoted healthy muscle mass and helped regulat BUN (Blood Urea Nitrogen) levels, signifying a regulatory effect on protein catabolism. This is obviously the stuff you want if increases in muscle mass is your goal.

Nanox Androx Q12 also contains a dose of Avena Sativa and β-ecdyson from spinach leaves, both of which may have a positive effect on endogenous testosterone production.

Anti DHT-agents in Androx Q12

Like Universal Nutrition’s Animal Stak, Nanox Androx Q12 aims not only to increase endogenous testosterone production, but also decrease the conversion of testosterone into DHT (DiHydroTestosterone). This formula contains not one, but two of these anti-DHT agents: extracs of Stinging Nettle, and Saw Palmetto. The addition of these substances certainly gets our approval, but is of course no guarantee against more testosterone being converted into DHT than you would want to.

ZMA complex and B12

Androx Q12 contains what Nanox refers to as a ZMA complex, that is, a dose of zinc, magnesium and vitamin B6. ZMA has been shown to increase testosterone, as has megadoses of zinc alone.

In my opinion, referring to the combination of zinc, magnesium and B6 as a “ZMA” complex is a bit of a stretch, though. The name ZMA refers to a patent pending, highly specific combination of these nutrients developed by Victor Conte at SNAC, and Androx Q12’s ZMA complex is nothing like SNAC’s ZMA. What’s different? Most importantly, it’s the fact that Androx Q12’s zinc is in the citrate form, and not in the monomethionine aspartate form that it should be. This has to do with uptake, and is pretty crucial in my opinion. Also, a daily recommended dose of ZMA has 30 mg of zinc, 450 mgs of magnesium, and 10,5 mgs of vitamin B6. The dose here is much lower: 15 mgs of zinc, 150 mgs of magnesium, and a measly 2 mgs of vitamin B6. Nevertheless, the addition of these substances is a valuable one, and the dosage here may be enough to support natural testosterone production in case of a deficiency. Studies on these substances and how they may affect testsoterone productions have generally used much higher doses, however.

Nanox Androx Q12 also contains a dose of vitamin B12.

Siberian Ginseng

A dose of Siberian Ginseng – the classic adaptogen – has also found it’s way into Androx. Siberian Ginseng may have several potential positive effects for any active person, of which increases in testosterone are the most interesting here.

Nanox Androx Q12 complete list of ingredients:

Fenugreek extract (Trigonella foenum-graecum L, Testofen ®); cellullose (mantle capsule) saw palmetto extract (Serenoa repens (Bartram) J.K.Small); magnesium oxide; stinging nettle extract (root) (Urtica dioica L.); Oat extract (Avena sativa L.); spinach leaves extract (Spinacia oleracea L.); microcristalline cellullose (filler); Siberian Ginseng extract (Eleutherococcus senticosus (Rupr & Maxim) Maxim); zinc citrate; titanium dioxide (colorant); magnesium stearate (anticlotting agent); silicium dioxide (anticlotting agent); ferrous roxide (colorant); Lactobacillus cassei-immunitas; black pepper extract (Piper nigrum L.); pyridoxine hydrochloride (vit B6); cyanocobalamine (vit B12)

Bottom line: will it do what it says on the tin?

This is a more complex formula aimed at testsoterone production that we usually see, and I think it looks very, very promising. As I said to begin with, I have not had a chance to give this supplement a test run myself, yet. I have however, ordered a three month supply (along with a couple of other products from Nanox that we’ll be talking about here), so I’ll get started on it as soon as my schedule permits. In the meantime, I’ve talked to two lifters who have tried it, and had a look at a couple of internet message boards, and the accounts of classic signs of increases in testosterone as well as measurable improvements in both strength and muscle mass have left me pretty darn excited about this supplements and what I may expect when using it. If you’ve tried Nanox Androx Q12 yourself, please share your results in the comment section – I’m pretty sure plenty of readers here are interested in hearing about it!

Here’s a useful tip for controlling both food intake and blood sugar when you’re looking to lose some body fat: Use a whey protein supplement. You see, a study conducted at the university of Toronto last year found that taking whey protein before a meal both decreased food intake and reduced post-meal blood sugar and release of insulin from the pancreas. For many people, this will translate to easier fat loss.

The study was conducted by feeding people 10-40 grams of whey protein half an hour before and all-you-can-eat pizza lunch. The researchers found that all dosages increased food intake, but the more whey protein the study participants had, the less pizza they ate.

Considering how whey protein reduces appetite and controls blood sugar, I’d happily recommend using a whey protein supplement to any non-vegan looking to lose weight, and it may also be a useful supplement when working to reverse insulin resistance (although – as always – you will have to talk to your doctor about that, as we really do not give medical advice on this site!)

If you’re new to whey protein supplementation and looking for a high quality, great tasting and healthy whey protein product, consider the popular Jay Robb Whey Protein, which we use ourselves from time to time. If you’re looking for something more cost effective, Ultimate Nutrition’s Prostar Whey is easy to recommend. Also make sure you read our guide on how to pick a good whey protein powder.

Source: American Journal of Clinical Nutrition, 91:966-75, 2010

Photo by Lisa Clarke

Health matters aside, though: is raw food the ideal bodybuilding diet? Maybe, maybe not. I think it’s way too early to tell. I’ve personally seen an increase in both muscle mass and athletic performance when “going raw,” my energy levels have gone through the roof, and I know that’s the case with others as well. However, there are certain challenges that come with a raw vegan bodybuilding diet that many may find difficult to overcome. We’ll adress the main ones here. Not every bodybuilder who has tried to eat this way has been successful, but then there are those who’ve built very impressive physiques because of – not in spite of - their vegan diets.

No matter what: Whether the raw food diet is the ultimate bodybuilding diet or not, more and more bodybuilders seem to be switching to it. They may have several reasons for eating this way, and place greater importance on their health than their muscle growth – or, in fact, feel that muscle growth is comes easier when shunning meat and all other animal products along with cooked plant foods. While we know of no professional bodybuilders who are raw vegan, Swede Andreas Cahling became one of the top bodybuilders on the planet during the latter part of “The Golden Era of Bodybuilding” in the eighties.

If you happen to be interested in giving raw food and bodybuilding a chance yourself, we decided to put together something we though would be a useful guide for you. While Viking Bodybuilding is not purely a Raw Vegan Bodybuilding site (most of our readers are probably heavy meat eaters), we acknowledge the fact that raw vegan diets can lead to amazing health, and that a raw vegan diet may be a highly suitable diet for all kinds of athletes – even bodybuilders, with their specific nutritional needs. In the future, bodybuilding on a raw vegan diet may be a lot more common than it is today.

The main nutritional challenge on a raw vegan bodybuilding diet

Contrary to popular belief, the real challenge when on a raw food diet is not getting enough protein. Anyone who tells you that plant foods don’t contain useful amounts of protein just doesn’t know the very basics of nutrition. For instance, calorie per calorie, a tomato contains about the same amount of protein as  ham, and broccoli contains almost twice as much protein as sirloin steak. Broccoli, in other words, is a much purer source of protein than steak – with its high fat content – can ever be.

So the challenge is not getting enough protein. It’s getting enough calories that can be difficult. Why do you think weight loss is super easy when you start replacing crap foods with vegetables? Because vegetables are so low in energy (at least, this is the primary reasons – there are also more complex mechanisms at work here, but that’s something we’ll discuss later).

How to get enough calories on a raw vegan diet

Do what bodybuilders bulking up have been doing for decades: train yourself to eat more. Yes, it really does take practice. And make sure you eat more meals per day – not just bigger ones. Contrary to popular opinion (now refuted by science), eating five-six-seven meals per day will not make you lose weight or speed up your metabolism by itself. It will instead help you consume more food, which is crucial if you’re going to build muscle on a raw vegan diet. Now, a persons metabolism does speed up somewhat when more food is consumed, but increase is obviously not that substantial.

Also, eat less low calorie foods and focus more on high calorie foods. Raw vegan high calorie foods include nuts and seeds, avocado, coconut and even some fruits like bananas, which are relatively high in calories (although I wouldn’t go as far as some low carb enthusists seem to do and label them as “fattening” – in my experience, fruit is never fattening for healthy people). Don’t avoid the typical dieters food like spinach leaves and lettuce just because they’re low in calories, though. These foods contain nutrients that are highly important in terms of both health and muscle building.

Juicing fruit is a great way to help you get more calories on a raw vegan diet. All the otherwise beneficial fruit fiber gets left in the juicer, making it easier for you to ingest large amounts of calories (and this is one reason I’d never advise anyone looking to lose weight to consume fruit juice). Don’t juice all your fruit, though.

Lastly, using oils is an incredibly effective way to boost your calorie intake. A good dash of flaxseed oil with your SunPower Protein-enriched green smoothie will dramatically increase the calories of that meal, as will using oils in juices and salads. I also love the taste of extra virgin coconut oil, which often finds its way into my green smoothies and fruit shakes. Olive oil can also be used, and I’d definitely recommend you check out the ever popular oil supplement product Udo’s Choice if you haven’t already.

Common nutritional deficiencies on vegan and vegetarian diets

Unfortunately, while a properly planned vegan or vegetarian diet is nutritionally adequate for a healthy person (and usually an unhealthy person too), many people do develop deficiencies from time to time when eating this way. Here are some of the more common ones:

• Iron deficiencies. Iron is most easily absorbed from animal products, which contain heme iron as opposed to the non-heme iron found in plants. Not eating any cooked foods can make it even more difficult to get enough iron, as some of the plant foods that countain larger amounts of iron need to be cooked. To ensure you get enough iron on a raw vegan diet make sure you consume ample quantities of spinach, broccoli, figs, prunes, pumpkin seeds, sesame seeds and other iron rich plant foods that you can eat raw.
• Zinc deficiencies. Many people today are zinc deficient, due in part to the fact that we eat vast quantities of processed, nutrient void foods, but also because crops in many places are actually deficient in zinc as well as other minerals. Eating plenty of nuts will probably be the best way to guard yourself against a zinc deficiency as a raw vegan, unless you choose to use a zinc supplement, which may actually be a very good idea.
• Vitamin B12. This is then one that tends to come to mind first, of course. As stated below, we recommend that you have a doctor look at your B12 status. Any B12 deficiency should be dealt with swiftly.

Recommended supplements for raw vegan bodybuilders

You’re not likely to run into more nutritional deficiencies on a proper vegan diet than on the Standard American Diet, but some supplements may help you stay healthy and reach your bodybuilding goals faster (and easier):

• If you want to increase your protein intake (something that has been seen to be clearly beneficial to a lot of bodybuilders and other athletes) use a raw vegan protein supplement like SunWarrior Protein. SunWarrior protein is a high quality protein made from rice, and a product we happily recommend to all bodybuilders, not just the vegan lot. If you’re not a 100% raw vegan, even the ubiquitous whey protein powder – the most commonly used bodybuilding supplement around – may be something for you. These products represent an easy and inexpensive way to increase your protein intake (but are of course not raw vegan). Many raw vegan athletes seem to do very well on lower protein diets, though, so do not automatically assume that you have to use a protein supplement on a diet like this.
• Zinc supplementation may be beneficial if you’re on a vegan or vegetarian diets. Zinc is an extremely important mineral to consume adequate amounts of both for athletes and inactive people.  Vegan bodybuilders may find that taking a zinc supplement helps them increase testosterone and perhaps even improve immunity. For “regular people” I’m a huge fan of ZMA supplements, but vegans on a properly constructed diet tend to easily get enough magnesium and vitamin B6 without supplementation, so a straight up quality zinc supplement without these added nutrients really should do the trick.
• As previously mentioned, B12 deficiency – for various reasons – is a danger for both vegans and meat eaters alike. Have your B12 levels checked regularly, and use a supplement if they’re low. If supplements aren’t working for you (a lot of people have problems with B12 uptake – read up on intrinsic factor) talk to your doctor about having B12 shots administered. B12 shots seems to be a good idea for many people – meat eaters included.
• Iron supplemens may be a good idea for all vegans, and particularly those who eat no cooked food.
• Vitamin D supplements. Taking a Vitamin D3 supplement (the only form of the mineral that is going to do something for you, so take note of that and avoid being scammed by buying a different form of this hormone-like vitamin) is a great idea for most people in my opionion. Why? Because we stay indoors too much, and just don’t get enough. Food has never been a good source of vitamin D, and if you’re a vegan you’re going to get even less vitamin D(not that the difference is great). Get some sunshine (but avoid getting sunburned – skin cancer is a very real and very dangerous threat to sun worshippers) and take supplements as well if you have any reason to think you might not be getting enough.

Should you train less on a vegan or vegetarian diet?

Some people seem to think that a vegan won’t be able to tolerate the training loads or training intensity of a typical non-vegan. In our experience, this couldn’t be further from the truth. Many people who switch to vegan and vegetarian diets find that they in fact recover faster from training than they used to, even if they’re consuming less protein. But then, protein isn’t everything, contrary to what a lot of bodybuilders seem to think.

Beginning Bodybuilding on a Raw Vegan Diet

If you’re already a raw vegan and want to begin bodybuilding, understand that you have a lot to learn. Successful bodybuilders are invariably rather knowledgeable about what is needed with regards to training, diet and lifestyle to get great results. We obviously suggest that you continue to visit Viking Bodybuilding (well, of course! ), and find other sources to learn from as well (some of them you will find recommendations for on this site). To begin with, you can check out our popular article on bodybuilding tips for beginners, and then just take it from there.

Good luck! As a raw foodist you’re probably doing not just yourself, but the planet that we’re living on, a whole lot of good! And there’s no reason you can’t be a successful bodybuilder on this diet – provided you do it right! We hope these few words on the subject have been helpful.

Big thanks to Lisa Clarke for the photo used in this article!

Ladies and gents, we have a new sheriff in town. Or – at least – a new, and simply phenomenal, Mr Olympia. A phantastic Phil Heath upset four time Mr Olympia Jay Cutler and took home the trophy (and a nice bunch of cash too – no less than $200,000) and can now call himself the best bodybuilder on the planet. At only 31 and still some way from reaching his full potential, Heath looks destined for greatness. Jay Cutler wasn’t in quite as good a shape as we’ve seen him in when he’s taken first spot in the past, and just couldn’t deal with a stunning Phil Heath in the best shape of his life (so far, at least). Kai Greene took third, and seems to be back on track to where he belongs. Newcomer Brandon Curry placed number 8 in what is of course unquestionably the greatest bodybuilding contest in the world, so I think he definitely did something noteworthy here. We certainly look forward to seeing more of you on the Mr Olympia stage in the future, Brandon!

Complete Results Mr Olympia 2011:

1. Phil Heath
2. Jay Cutler
3. Kai Greene
4. Victor Martinez
5. Dennis Wolf
6. Dexter Jackson
7. Toney Freeman
8. Brandon Curry
9. Ronny Rockel
10. Hidetada Yamigishi
11. Shawn Roden
12. Eward Nunn
13. Johnnie Jackson
14. Marius Dohne
15. Craig Richardson
16. Frank McGratch, Ben White, Evgeny Mishin, Troy Alves, Robert Burnelka, Robert Piotrkowicz, Marcus Haley and Mark LaVoie.

Congratulations, Phil. We are SUPER impressed with you and your progress over these last few years, and look forward to seeing you take home even more Mr Olympia trophies in the future. Because we really think you will.

In other news from Joe Weider’s Olympia weekend, the insanely great Iris Kyle took home another Ms Olympia title (she’s got seven of them now), Adela Garcia took another Fitness Olympia (her sixth), and Nicole Wilkins her second Figure Olympia title.