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Muscle-Building Workout and Diet


Alright! This is John Kohler with okraw.com.
Today we have another exciting episode for you. I have a friend of mine, Robert Cheeke,
and the reason why I wanted to have him on the show today is because he has a brand new
book and the book is called “Shred It!” really simple really easy. Now I wanna read
you guys this quote on the book. “Robert Cheeke is the frontiersman in a plant based
body building convincingly demonstrating you can be the best you can be eating plants and
training with skillfully applied resistance” Caldwell B. Esselstyn M.D. And at the bottom
it says “the Shred It book is your step by step guide to burning fat and building
muscle on a whole food plant based diet” and that’s another reason why I wanted to
have him on the show today because he’s into a whole food diet which is what I advocate.
There are plenty of vegan diets out there that are still eating processed and junk foods
and eating protein supplements. And actually according to Robert you don’t even need
that but I’m not even gonna tell you more about that because we’re gonna let Robert
do that but before we do, I wanna be sure that you guys get something out of this video.
You know and you guys could change your life by watching one of my videos. Like I like
to do with all my videos is give you guys some information. So first I wanna ask Robert
some other questions on what’s 3 simple ways to burn fat on a whole food plant based
diet? Robert: Well thank you John. First of all
thanks for having me appreciate it. Good to be back. John: Thanks. Robert: It’s been a year but it’s always
good to be here. So here it is really simple. So what you really need to do is get into
an effective fat burning zone. I mean you need to be efficient. So what that means is
one of the best ways to effectively burn fat is to exercise first thing in the morning
on an empty stomach, therefore you haven’t consumed carbohydrates or any fuel or any
calories over the last 8 or 10 hours depending on how much you slept or when your last meal
was the day before. And the reason why that is is because a little bit of glycogen stores
in your muscles because we always have to. We always have to some glycogen. That’s
our main energy source. That’s our carbohydrate fuel but we don’t have a whole lot of it
if we haven’t eaten in 10 hours. So when you burn through that in the first few minutes
of training, your body’s gonna call upon fat as fuel. And so when you do exercise first
thing in the morning, and it can be super low key. You can get up, check your email
riding a stationery bike or go for a hike in the sun or do something for 25 35 40 minutes
and that’s it. A short investment. It’s hard an hour. You’re burning calories. You’re
sweating, you’re burning calories and you’re calling on fat as your fuel. Another great
time to get into a great effective fat burning zone is after weight lifting. So during weight
lifting, you’ve had maybe you’ve had a meal right before. Maybe you ate just before
the workout. Well great. You burn through those glycogen stores, you burn through those
calories after about an hour an hour and 15 minutes at the gym. I mean how often when
you’re training do you start to feel hungry or a little bit tired in your weight training
workout or any workout for that matter? After a little over an hour, you just you’re depleted
from those glycogen stores and your body’s then gonna turn to fat. I spent 10 years as
a body builder and that was one of the main approaches that I did. I would either get
up first thing in the morning and do some cardiovascular training to get into a fat
burning zone and get ripped and shred it. If I didn’t feel like that, not necessarily
a morning person, then what I would do is hammer through a really powerful workout where
I ate beforehand. So I’m really fueled, really strong, and really nourished, and I
get a great muscle building workout and I follow it up with 25 minutes on the stair
stepper, or if it’s sunny outside I’d go for a jog, go for a hike. Get on a rowing
machine, get on a stationery bike. Something like that and it’s a fantastic way to burn
fat efficiently. Another way is we all have friends who spend an hour on the treadmill
7 days a week and not achieve fat loss. I mean how can this possibly be? Well here’s
one reason. What if this person is drinking sugary drinks the entire workout? Plant based,
plant based sugary drinks whatever the case is, if we’re taking in all of this fuel
all of this carbohydrate fuel and sugars we’re gonna use that. That’s gonna be our fuel.
Like you know you’re adding the gas in your car. I mean that’s gonna be your fuel to
get you through that workout and that’s great if you’re training for a marathon
or that’s great if you’re training for endurance. That’s not great if your objective
is to burn fat. That person on the treadmill may strengthen their heart, may strengthen
their bones, they may build up nice calf muscles but if they’re sipping on a drink really
of any type of calories in it, anything other than water, they’re slowing down their ability
to burn fat. And so if you do any one of those 3 things you will be on the right path. So
workout on an empty stomach first thing in the morning, or do cardiovascular training
after weight training later on during the day, and always avoid eating or drinking during
the workout if your intention is to burn fat. John: Wow I mean that seems super simple and
super easy and yet most people are unable to do it. So Robert next thing is how do you
build muscle on a whole food plant based diet? 3 tips. Robert: Yeah I’ve got a very detailed chapter,
as I do for fat burning, in the book and first of all it starts with this John, you have
to know basal metabolic rate. You have to know your caloric expenditure on a daily basis.
So based on your gender, age, height, and weight, you have to know how many calories
you’re expending and then combine that with your herospanic dec equation, which is your
activity level. So your herospanic dec equation or dec calculator, will determine based on
your true activity how many calories you’re burning which you then add to your basal metabolic
rate and come up with the real number. So in a real world of application what does that
mean? For me as a 35 year old handsome 176 pound man, I’m burning I’m just joking,
I’m burning 1,740 calories if I just lie on the couch watching TV. Something I don’t
do but if I’m just burning heat through metabolism or just lying their on the floor,
that’s what I’m gonna burn. But when you factor in all the things that I really do
I go for walks, I take the dog out Benny on a regular basis, I take the stairs I won’t
see the inside of an elevator I take the stairs at every opportunity. I go to the gym 4 to
5 times a week depending on my travel schedule. When you factor all of that in, all of the
things that I really do, carrying things lifting things up and putting them down, in reality
I burn 3,230 calories a day. So what does that mean? That means if I wanna build muscle,
I need to consume from plant based whole food nutrient dense sources, 3,200 calories just
to maintain weight. If I wanna build muscle I need to supersede that and consume an excess
or a surplus of maybe about 500 calories per day. So over the course of a week that’s
3500 excess calories and combined with resistance weight training that could theoretically put
on another pound of muscle per week which over the course of a month that’s 4 pounds.
That’s quite a bit. In reality that’s adding 12 pounds in 3 months. It doesn’t
always equate to that but if we are stedfast and determined and consistent, what we’ll
notice is that transparency is the most important thing. Many of us say you know I’m a big
eater. I have no idea how many calories per day I eat. Like oh I workout a lot, no idea
how many calories I’m expending. But actually it becomes a mathematical formula and it’s
very very effective when you do know the metrics. you can actually have control over whether
you’re gonna lose weight, stay the same. or gain weight and it’s just gonna be combined
with resistance weight training and really knowing your caloric expenditure and eating
the right kind of foods. Now additional tips, you know we’re talking about multiple tips
here, is actually doing the right type of exercise. So compound movements, resistance
weight training, bar bell, dumbbell lifts. Usually a pyramid in repetitions, so maybe
starting out with 15 reps on some sort of exercise bike, bench press 15 repetitions
as you warm up get your joints loose get muscles loose and supple and ready to be filled up
with blood and to really push hard and create micro tears and muscle fibers which will then
rebuild and repair even stronger. So you start with maybe 15 reps and then 12 reps 8 reps
and get a really power set in of 6 or even I was doing 1 rep max last week in Austin
Texas. Just as much weight as I could press for 1 rep and then I pyramid back up. Where
then I’ll lower the weight and go up to again maybe 7 8 reps and then 10 12 and finish
out with a burn out set. So it’s using free weight exercises compound lifts, to create
that stimulation that muscle growth stimulation. And then the third tip I would say is find
the exercises that yield the best return on investment. There’s all just like not all
foods are created equally like iceberg lettuce isn’t as good as darker leafy green vegetables
same with lifting weights. An isolated movement for the most part is never gonna be as effective
as a compound movement which is multi joints, shoulder joint and elbow joint, knee joint
and hip joint. Anything that’s like a squat or a pressing movement, overhead press, a
bench press, a bent over row, t bar row, pull ups, these dips these types of exercises.
If you can make that the core of your workout. I mean it’s not too uncommon and maybe this
is I’m writing a new article about this actually, it’s not too uncommon for me to
go to the gym and pick the one exercise that I believe will give me the greatest return
on investment and stay there for an hour. 12 sets or more on just the leg press. Just
the bar bell bench press putting on hundreds of pounds because I know that’s better than
a little cable movement as far as muscle growth muscle growth stimulation strength gains building
mass. So to build muscle you really have to understand what you’re really consuming
what you’re really expending. Be honest and transparent and have a foundation and
baseline from which to work from and then create a consistent resistance weight training
program with a special emphasis and preference on the exercises that yield the greatest return
investment. John: That’s really wise words. That’s
really cool. It sounds kind of technical but I mean it just makes sense to me and I’m
not even a body builder. I mean I like to I mean I do compound exercises all the time
by not going to the gym by just moving my body working in my garden and doing all kinds
of crazy things spinning compost shoveling and that’s just getting real world exercise
and that’s what I believe in. I’m not a body builder but yet I have a pretty good
physique you know for what I do. But Robert another thing I really wanted to get into
in this episode for you guys is you know I know you’ve been into being a vegan for
now 20 years and I can’t say when I met you in the beginning you know I think you
were on maybe a little bit more a junk food vegan style but you were really had core vegan
more than I ever have been or something but you were eating junk foods but yet still body
building and yet still putting on weight but now I’m so glad that you’ve made the switch
to a whole foods plant based vegan diet and you’re able to still maintain your muscle.
And you’ve been getting stronger right? So tell my viewers about why you might not
wanna eat you know processed foods and even like you know raw vegan protein powders you
know. Robert: Yeah. John: What that may be doing. Robert: Good question. I you know I’ve been
going through this transition. I transitioned to a whole food diet about 3 years ago. And
I’ll just take you back in time because as John said I’ve been doing this for 20
years. I started as a 120 pound 15 year old. You know vegan 5 star athlete in high school
with the ambition of getting bigger and stronger. I wasn’t sure that I could do it. This was
before the internet came of age or at least the public internet. There weren’t a lot
of resources to look to and so I just created my own path myself. A few years later I was
195 pounds and winning body building competitions but as you pointed out some of my claims to
fame were eating 18 tofu hot dogs a day, a baker’s dozen of sesame seed bagels. For
my size, 170 or 80 pounds, I was consuming 5,000 calories. At 300 grams of protein that
led me to eventually a very bloated 195 pounds. I was strong and I succeeded in body building
to some degree winning multiple competitions, runner up 4 times, competed in the 2006 natural
body building world championships. I took pride in the fact that I was able to compete
as a long time vegan especially someone who had no business in body building. I was a
skinny runner. I was a skinny runner who had no business in any strength sport but I had
a hard work ethic and drive and passion and determination so I made it happen. So I took
pride in the fact that there’s a lot of guys who eat 3 to 6 chickens a day like whole
chickens. I mean this people eat multiple fish a day and bits and pieces of many other
animals their just body builders consume more animals than almost anybody except for maybe
the NFL football players. And so I took pride in the fact that I could go up against that
idea that notion and be successful and be victorious and win and help put that on the
map a little bit in the early days. That vegan body building was something that was not only
possible but you could actually really excel and succeed at it. But over time I really
wasn’t comfortable using so many supplements which I took basically every vegan supplement
that I could and I have to admit that. I mean even primrose oil and I don’t even know what
that does. I don’t know. It was an oil I think it was Omega 3s I don’t know flax oil,
primrose oil, amino acids, glutamine, protein powders. I was even doing 6 protein drinks
a day at one time. I was just trying to just get as big and strong as possible and then
I came across the opportunity to work for Forks Over Knives and take Dr. T Colin Campbell’s
plant based nutrition course through Cornell University. And then along with you know I’ve
always knowing you you know you always would come by my booths and look at all my stuff.
Yeah and you know I’d say here comes John again oh. Here’s the guy that he brought
his own food and a pineapple’s in his back pocket or something. This guy’s got a bag
full of greens he’s eating and I’m you know got my packaged burrito or something
over here and anyway yeah you know there were a lot of other influences you know you and
many others who always had me thinking about it but I had the same fear that a lot of people
have. I had the fear that I need a certain amount of protein. I mean after all I’m
a competitive body builder right? But after taking Dr. Campbell’s course and having
to write papers and do assignments and give convincing presentations I decided that you
know I’m gonna give this a try and I’m just gonna eat whole foods. And so about 3
years ago, what are we 2015, it was 2012 somewhere around 2012 I decided you know what for at
least a period of time I’m gonna be supplement free and I’m gonna get off processed foods.
Well fast forward we’re 3 years into it and though I’m not as big as I used to be
I would really like to take the opportunity to clarify I retired from body building 5
years ago. I retired from body building 2 years before I started this whole food approach
and I was writing books and touring, this is my second book I’ve been traveling all
around the world and just doing other interests you know. I mean body building ran its course.
I hung up my posing trunks and decided to do more meaningful work and outreach and try
to interact with people and write books and lecture and tour and try to help animals directly
and do all these other things that were compelling and meaningful to me. So I wasn’t sure I
could do it. A low protein diet I mean come on. I mean I actually write about this in
this book. This book is a 70 15 15 approach. You’ve heard of Dr. Gramhs 80 10 10 and
other people have an 80 10 10 type of approach. I have a 70 15 15 approach which I think is
just more practical for most people. If you’re eating a 80 10 10 it really it really I don’t
wanna say it limits but it really it means you’re gonna be eating a lot of fruits and
vegetables. The moment you add legumes and grains nuts and seeds your percentages go
up. You can’t do an 80 10 10 with nuts and seeds and legumes. It just doesn’t work
mathematically. It just doesn’t work and so what I found was that 70 15 15 was more
practical and for me and other people. And so I have this 70 15 15 whole food approach
and though I’m about 176 pounds right now I’m lifting as heavy as I ever did during
my hard pro body building career. I mean I may not look I don’t know if there’s a wide
lens on the camera that’ll add 10 pounds. I mean a little flex there I’m not sure
but I put up 315 pounds in the decline bench presser a week ago, 120 pound dumbbells in
each hand for for a chest press. I was leg pressing 900 pounds a couple months ago you
know 750 pounds last week. You know I just throw those numbers out there to show that
I didn’t lose any strength. I’m 20 pounds lighter in fact pound for pound I’m stronger.
There’s no question about it. John: Strength to body ratio yeah. Robert: Exactly strength to body weight ratio
pound for pound I am actually stronger that’s just mathematics. That’s just the way it
works. And I don’t even train as consistently or as hard core. I’m not a competitive body
builder I don’t have those ambitions. I don’t train with that kind of drive. I train
to stay in shape for my book tours and because I find enjoyment from it. I mean there were
times when I was body building, I didn’t really like it all the time. I felt forced
to do it. I had to do it for my reputation I had to do it because of what people would
say about me and I had to do it for this or that. As soon as I wiped all of those reasons
away not necessarily worrying, I mean I still wanted to lead by example I still want to
lead by example but not really I’m not gonna let it bother me or whatever people say about
me and what I’m doing now. I’m having fun eating plant based whole foods high fruit
high carbohydrate low protein low fat you rarely ever hear a body builder say that or
a former retired body builder still a fit guy say that. But that’s what I’m doing
and that’s what I really that’s what I really believe in right now and that’s what
I write about that’s what I speak about and I think it’s important to get that message
out there to athletes who even in this conference I hear it all the time I just can’t go that
low protein I just need protein. Well try having just a huge heavy workout pressing
300 pounds and then go eat a bunch of blueberries and orange and bananas and watermelon and
potatoes. That’s what I do I’m totally happy doing it I’m still very fit still
very strong and I believe it’s effective. John: So why do you think it’s so effective
Robert? Like what’s in the whole foods that’s really giving you the opportunity to be stronger
and weigh less? Robert: Well it’s nutrient density. I mean
it’s John: Yeah it’s all about the nutrients. Robert: It’s not caloric density. I mean
I used to eat, I say this in all my presentations, you know loaves of french bread, 1100 calories
in a loaf of french bread. I could do that in 20 minutes and dip it into like a hummus
or something else. That’s another what like okay 3,000 calorie meal just on half time
in a football game. You know but thats not nutrient dense. There’s almost nothing in
that. So now what I look at is like I look at the nutrient density of leafy green vegetables
of fruits of root vegetables, of hearty starchy foods whether it’s grains like brown rice
and quinoa and other things like that barley, or potatoes yams beans lentils oats. These
are the foods I really use as my hearty filling foods to power me through the day. Complex
carbohydrate energy for long fuel long lasting fuel and then a lot of fruit and I’m really
actually I call myself a high fruit diet. I eat John: He’s a fruit guy now. I mean I’ve
been doing this for a long time now and finally he’s coming on board. Robert: Yeah high tofu hot dog guy to high
fruit guy same guy same guy. I recently had 19 different kinds of fruit at home I mean
there’s persimmons, guava, yeah I counted and there was you know blueberries raspberries
blackberries strawberries watermelon pineapple papaya guava persimmon tropical ones oranges
grapes bananas I mean you get it. John: So Robert how important is eating a
variety of fresh plant whole foods you know? Do you just stick to bananas and romaine or
I mean you just said you had like 18 different varieties. Like why is this so important to
have a variety of foods instead of just being so limited in what you’re eating? Robert: I’ll tell you this. Most people
eat about a dozen foods total. The same 12 foods. Look at your receipts look at your
pantry look at your refrigerator look at your habits. Okay habits is the word here. So most
people eat the same dozen foods. Here’s the problem, for most people 7 or 8 or more
of those foods are processed refined animal based. They are not plant based whole foods.
So now what we’re looking at is the majority of the population consuming 3 or 4 plant based
foods a day a week a month a year. This compounds. I mean we forget how things compound. Our
caloric intake compounds. We don’t gain weight over night we don’t lose weight over night
we don’t increase our endurance and run a marathon tomorrow. Our activities our behavior
is compound. And so here’s why variety is important. Most of us eat the same foods all
the time Most of those foods are unhealthy and more variety it’s kind of cliche it’s
overstated all the time but it does need to be absorbed and applied is that the more variety
you get and the variety of nutrition you’re just gonna get more variety of amino acids,
antioxidants, vitamins, minerals, fiber. All these different things that come with it.
All these different things. I mean water rich foods antioxidant rich foods foods that maybe
have a little bit higher this or that I don’t wanna say I’m not gonna do a higher nutrients
like a higher protein kind of food cause I don’t think we do or a high fat food this
has this this has that, the idea is you eat a variety of of healthy foods. And what I
like to do not that I like to really you know isolate certain nutrients or anything like
that, but what I do like to be a little bit conscious of is the fact that for example
I said earlier there is an iceberg lettuce and there is a better option. John: Right. Robert: What I like to do is look at each
different foods classification and look at fruits vegetables nuts grains seeds legumes
and pick the ones that will give me the greatest return on investment. Just as I do with exercise
if I can or if I have the knowledge I try to get the foods that have the fruits that
have the most antioxidants or the seeds that have the best sources of Omega 3s and natural
fats or the complex carbohydrates that give me the most fuel for the longest lasting time
yams potatoes oats that kind of thing. So that’s where I think variety comes in. Variety
is also important in just keeping ourselves happy and excited and into different types
of foods. I mean that’s why we have seasonal foods you know. I mean cherry season lasts
like what 8 days I mean you don’t have a lot of time and it’s the best tasting food
on the planet. Some mango lovers or jackfruit lovers will argue but just trust me cherries
are the best and you only have but a week and a half to get them. In fact I’m flying
back to Oregon any day now to get peak cherry season on the farm I grew up on. I already
called my mom to check when those are available so I’ll run back home just for the cherries. John: Send me some man. Robert: Yeah I mean it’s that good it’s
that good. So that’s where I think the variety comes in. The nutritional variety, the overall
stress of just being able to enjoy so many different things throughout the year and to
just increase your overall nutrition from that diverse selection I think that’s a
good way to go. John: Yeah I totally agree. Eat a diversity
of fresh fruits and vegetables. You could eat dark leafy greens you could eat cactus
fruits one of the most anti-inflammatory fruits, high nutrient density and number 1 anti-inflammatory
fruit. It has taurine in it. Really really cool. Anyways Robert I wanna thank you for
being on the show. Robert:Yeah thanks. John: I hope you guys wanna get this book
Shred It. This is the book that I recommend if you guys wanna get into body building,
if you wanna lose weight and lose fat on a plant based diet whole foods diet you know
I’ve never recommended another book before because they’re all having to do with processed
isolated foods and Robert has proven and shown that you can do it on a whole foods and do
it better be lighter be stronger and have fun doing it with a variety of plant based
foods. So you could also be as healthy as you can cause there are big problems with
having too much of any kind of protein including animal protein and yes even plant protein
you can over do as we talked about earlier off camera. So Robert if somebody wants to
get your book Shred It how can they do that and how can they contact you for more information? Robert: Thanks John. Thanks for the opportunity
and for the endorsement. Shred It is on veganbodybuilding.com. There’s a few other websites as well but
that’s the main place we get it and I like to sign a lot of books that I ship directly
and the reasons it’s so meaningful is that I spent a few years writing it I got 28 world
renowned experts to endorse it. I mean many names you would all recognize from the top
nutritional scientists in the world doctors registered dietitians, I mean yeah you get
the Campbell and Esselstyn and all those guys on there and that meant a lot to me. That
had not just my 20 years as a plant based athlete vegan athlete and my 3 years as a
whole food plant based athlete but these top doctors and scientists and experts and authors
and athletes from the NFL to the NHL said yeah this makes sense. There’s 75 whole
food plant based recipes in there there’s meal plans. There are dozens of workouts there’s
the case studies, transformation stories. I feature about 3 dozen other successful plant
based athletes and it’s also very very motivational and inspirational and I really I really try
to teach people how to set achievable goals so that we can really go from the get go with
an achievable goal deep meaning behind it work hard and then I teach people exactly
how to burn fat exactly how to build muscle and to achieve whatever fitness or outcome
they’re looking for. John: That’s the real power of his book.
This book will tell you how to do it but Robert really gets into some of the psychology or
changing your habits into making it into things you’ll do on a daily basis and be consistent
about them. That’s what I love about Robert. You know that’s what I teach in my teachings
about being consistent whether you’re gardening whether you’re eating raw plant based foods
is being consistent and even if it’s just a little consistency a little consistency
over a long way long time goes a lot farther than being consistent for a week in a big
way and then just you know blowing out. So I definitely wanna recommend this veganbodybuilding.com
get to the website. Hope you guys enjoyed this episode. If you did please give me a
thumbs up. I’ll do more episodes with Robert in the future because I’m really loving
his ways and how he’s super strong on whole plant based foods and once again he eats lots
of fruit guys. He has one of the best foods on the plant and also has the vegetables and
of course the leafy greens. Don’t forget about the leafy greens. So once again my name
is John Kohler with okraw.com. We’ll see you next time and remember until then keep
eating your fresh fruits and vegetables. They’re always the best.

46 thoughts on “Best 3 Ways to Burn Fat and Build Muscle without Supplements

  1. Has there ever been a vegan bodybuilders vs the meat bodybuilders competition?  That would be an interesting visual!

  2. I get dehydrated on cardio days. I used to make a healthy lemonade to quench my thrist in the gym. Fresh limes and stevia mixed. I notice you say to leave out all types of carbs including plant based. So am I suppose to stick to just water to burn fat?

  3. Great information! I would love to find the motivation and method to burn fat and gain muscle. I will definitely give this book a try. Thanks!

  4. Awesome video! Thanks Robert! And thank you John!  I will be buying "Shred It" for my BF (and myself) asap. More videos like these please 🙂

  5. Complete opposite of what he recommends in his first book. Seems like the methods this new book recommends might be better health-wise but as he says he hasn't lost any strength but he's lost a fair bit of muscle mass since changing to a low protein diet. So it's probably not the best option for gaining as much mass as possible on a plant based diet. At least that's what it seemed like he was saying. Different diets for different goals.

  6. Robert is so well-spoken and well-informed. He really knows what he's talking about, just like you. I appreciate this video so much. Thank you for sharing.

  7. Is Robert coming to Austin again soon? I would love to buy the book directly from him to avoid shipping fees. Any chance the book might be made available for kindle in the future?

  8. I love this book and Robert Cheeke, it was amazing meeting and training with him when he was in Sydney last year and it is such an inspirational and informative book. I also love your work John so keep it up. Thanks for the video, hugs xx

  9. So you think its more about the nutrients rather than calories? even when building muscles? i think to build muscle you need both to be healthy and bigger as well…

  10. I have personally known Robert for years and worked closely with him for much of those and I have to say the dude straight up gets it and knows his Sh*T.

  11. 70/15/15 was what I was doing when I went vegan the first time. Just seemed more 'natural'. ggwp guys thanks for the vid and the tweet to send us here Robert <3

  12. I LOVE ROBERT!!!! My husband and I met him in the vegan cruise, and he was simply amazing! I was so impressed I bought his book and I have been reading it. Really great work and truly an amazing guy!

  13. I wish this book was available on Amazon in the UK. I've intended to buy it a few times but the shipping costs more than the book and I've not gone through with the order! I have his previous book as it was available on Amazon here but I can't justify paying so much for the new one unfortunately.

  14. Nothing proves humans don't need meat like vegan athletes. Thank you for your love of cruelty free food for humans. The man is a saint.

  15. They laughed when I told them I was going to become slimmer with just implementing Fenoboci Diet Plan, but after I showed these people awesome results right after I used it they're begging me to tell them about it. Of course I won't let them know the detail about this diet plan, hahaha

  16. wow i must admit you pair would make Arnie look anorexic, it makes me laugh that you vegans think you could enter Mr Universe.

  17. Robert Cheeke is definitely one of the good guys. I bought a shirt from him and he took the time to include a hand written post card thanking me for the purchase. That kind of stuff separates him from the other guys!

  18. I am a77-year-old vegan newbie and struggling with getting enough protein and balance but I’m finding it difficult because I’m suffering and now recovering from an l1 compression fractur from a fall last October so still have residual pain. Lost strength from being sedate. Now i feel much more empowered and determined to stick with it even though im lazy and have to fight against inertia. Still there is a new strength emerging as a result of this fall which was a sort of wakeup to become healthier. You and your guest have given me so many resources in my arsenal. Thank you so much form you educational videos. Side note, I have been experiencing more muscle strength since phasing out all meat. Awesome info.

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