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Muscle-Building Workout and Diet

Strength and physique athletes, in particular,
bodybuilders, tend to think that it’s impossible to build serious mass while eating vegan.
Well today my massive guest shares his epic whole-food vegan protein mass-building smoothie
recipe and what he eats to bulk up even with a raging metabolism. Hi it’s Emily from Bite Size Vegan and welcome
to another vegan nugget. Today is the second video with the incredibly built natural vegan
bodybuilder and aptly names Derek Tresize who with his stunning wife Marcella Torres
run and own Virginia’s only plant-based personal training studio,
Root Force Personal Training, the name of which I so enjoy. If you missed my first interview with Derek
be sure to check it out to hear how this former meat head who’d make fun of vegans became
a literal force within the vegan fitness community. Today, Derek’s going to share what he eats
to maintain his physique, including his rather unique epic vegan protein mass-building smoothie. So Derek, I want to thank you so much
for taking time out of your really busy schedule to be on the channel and help share your experience. Happy to be here. Thank you for having
me. Going into what it is you
eat because there’s…there’s kind of this obsession amongst vegans and non-vegans
about what vegans eat. Especially one who’s able to achieve the physique that you have.
So, can you talk a little bit about what a typical day for you looks like? A typical day of eating, I mean, it does vary day to day. I’m not one of those
who are on a set meal plan everyday. Although I’ll do that before a competition but I
do have a few meals that are exactly the same. Breakfast is always a lot of oatmeal. Usually
a cup and a half or two cups of oatmeal; that’s dry measurements with fruit like apple chunks
or something like that. And if I did work out that morning because I work out in the
mornings, I’ll have a protein shake with it. So, that’ll be like some sort of plant based protein with
bananas or something like that. So, that’s breakfast. My morning snack varies. It’s
usually either a smoothie or something like that, or sometimes I’ll just have a whole
heap of fruit. I love fruit. I eat tons of fruit but I’m not sure if you’re familiar
with, I’ve kind of coined the term, ‘bean shake’. I think I’m the first guy ever
to put beans in a smoothie. Basically it was in 2010. I was trying to
bulk up for the first time ever. I had always been athletic and everything, but never been
like ‘I want to gain the weight’. I never really had that idea in my head. And I was
looking at, you know, there’s supplements that are called weight gainers where you have these
shakes that are just packed with calories. But I didn’t want to take a supplement and
there was nothing like that that was offered for vegans anyway. So, I’m like ‘okay,
what can I do to make it easy to get more calories?’. I already eating a ton. I have
a fast metabolism and I figured out an easy way to get more protein, and just get more
calories into a smoothie was to add beans to it. Beans pack a lot of ‘oomph’. They
have a lot of protein. They have a lot of carbs. They’re pretty calorie dense. And
I found out if you use white beans like cannellini beans or great northern beans they don’t
affect the flavor at all. They have a mild taste so you can throw them in there and they
just make it thicker. They don’t really do anything with taste. So, I took smoothies
where I would normally have bananas, peanut butter, and soymilk, and berries, and spinach.
Things like that. Just random things that I threw in there. And I started putting in a cup
of white beans as well and all of a sudden I was adding a couple hundred calories to
the smoothie, and you know, 20 grams of protein in it. It was starting to look…it had the
same statistics as some of these weight gain shakes but it was all whole foods. It was
all super nutritious. Tons of antioxidants. Tons of fiber. All of this stuff, and I was
able to gain weight really quickly when I added those in because I could get a smoothie,
a 1 liter smoothie that was a thousand calories. So you know, if you add a 1,000 calories a day, you’re
gonna gain weight [laughs] for most of us. And I was training really hard, and I think
I gained 10 pounds within the first month. My weight just shot up and I wasn’t getting
fat either. I was putting on muscle so it worked really well for me. And since then
I refined it…kind of made a blueprint for, if you’re looking for a meal replacement
shake, and you want to use whole foods, here’s the things you should look at. Here’s your
protein sources. Here’s your fruits and vegetables. Your carbohydrate sources, fat
sources. I posted a great article on that in Robert’s book as well as on
So you can look up just ‘blueprint for a bean shake’. And yeah, it’s helped a lot
of people…a lot of my clients. People who are on the go or who have busy jobs like me.
I was a trainer at Gold’s Gym at the time and I would work 8-10 hours straight. One
appointment after another and barely able to fit in bathroom breaks, let alone eat meals.
So, I just bring in 2 or 3 of these smoothie cups with these bean shakes in them and there’s
3,000 calories right there. It was all good, whole food so. It’s helped a lot of people
But getting back to my meal plan, I might have had that as my morning snack. I’d have
a bean shake. I’d have something else. And then lunch is one of two things. It has been
for years. We always have a tofu salad. We’d have a big salad. A big ol’ mixing bowl
size salad with tons of greens, tomatoes, olives, cucumbers. The whole…all the veggies.
And then some kind of seasoned tofu on top. Usually it’s creole seasoning or maybe just
salt and pepper. Maybe blacken it in a pan and throw it on top. So, that’s part of
lunch. And then on the side of that we’ll either have lentil soup, and a sweet potato.
And that’s definitely a lunch we’ve had a 100,000 times. Or we would just have that
and afterwards we’d have banana ice-cream. We’d put frozen bananas in a blender.
Sometimes cocoa powder. Sometimes something else like vanilla extract. Blend it up and
you have ice-cream. It’s basically just eating like 3 or 4 bananas in a bowl. So,
that’s always lunch. One of those two things. And I love it. It’s super nutrient dense. Tons
of good food, really filling, and really satisfying. Afternoon snack again, is something like fruit
or another bean shake depending if I had one in the morning or not. Something along those
lines or, you know, could be something random. Afternoon snack might change. And then
dinner. Dinner is the one that’s kind of a wildcard. If you go to our website
we have a recipe section where my wife Marcella posts a lot of our recipes. There’s like
70 or 80 on there. And she’s a really good cook. I lucked out with that. So, she’s
making something different and really good every night. But it’s always based on whole
grains, legumes, fruits and vegetables, nuts and seeds; lots of whole foods. We’ll occasionally
have a whole grain pasta or something like that but nothing too crazy, and it’s always
delicious. She makes really good recipes, so that’s dinner. We eat out once or twice
a week usually for dinner. So, that’s a typical day for me. I mean, basically what
I tell clients and everyone that I talk to is, the foundation of your diet needs to be
whole foods. And if you think about 4 food groups, it’s fruits, vegetable, whole grains,
and beans. So, as long as you’re getting those in everyday you’re covering your basis,
and just eat a lot, you get a lot of nutrition. Do you adhere to any particular macros
or any particular caloric goal with your meal plan? I tried a lot of different dietary
styles. I think as a lot of physique athletes have. I tried an 80/10/10 diet. I’ve done
juice fasts. I tried…I did the super high protein diet for awhile, especially when I
was first bodybuilding. Trying to get a gram and a half of protein per pound of body weight
which is a whole lot. I tried that for awhile. But now I’ve kind of settled on…I do track my macros. I do track my
calories almost everyday. Not perfect unless I’m right before a competition. But I strive
to get, and this is a guideline we use for our clients who are training hard as well,
about ¾ of a gram of protein per pound bodyweight which is roughly half of what I mentioned
the really high protein diet is. So, it’s definitely higher than the 80/10/10
diet where you’re getting 10% of your calories from protein. That number that I said, 3/4
of a gram per pound, that’s usually closer to 15 or 20% of calories from fruit if you
wanted a ratio number which we don’t really use. I just kind of go for the actual number.
And the same thing for fats. Fats are usually like 15 to 20% of calories. And like I said,
I’m a guy who exercises a lot. I have a fast metabolism. So I’m generally eating
between 4 and 5 thousand calories a day. And if I’m doing an extreme diet right before
a contest where I cut my calories way down, they might get down to 3,000 which is a lot for
most people and that’s not very much for me. So, it’s primarily…I would say it’s
90% whole foods. You can treats once in awhile. It’s really high carbohydrates. I’m getting
60 or 70% of my calories from carbohydrates at all times. And I have no problem getting
down to a central body fat for bodybuilding competitions so carbs aren’t scary. Yeah,
and it makes me feel very satisfying. Well, I just want to thank you again
so much for being so generous with your time and for being a literal visual testament to
what veganism…what you can achieve as a vegan. I hope you enjoyed hearing Derek’s approach
to building an epic plant-based physique using the power of whole foods. You can’t really
tell him it doesn’t work… This video was sponsored in part by Cronometer
where you can track your fitness and nutrition to ensure optimal athletic performance and
log your epic bean smoothies. Use the link in the video description or up there to make your
own free profile. If you want to connect with Derek, see his
links below- his website even offers a free diet planner and you can have him and his
team write custom meal plans and training regiments for your own fitness goals or nab
his ebook. I’ve personally worked with Derek and he’s
been a vital part of my fitness journey, giving me pointers, tips and tweaks to my own inexpertly-written
fitness routine. And I’d say I’m getting results. Now I’d love to hear your thoughts on Derek’s
smoothie to end all smoothies and his approach to his meal plan in general. Have you ever
had a bean shake yourself? If you’re not vegan but you’re interested in building mass and starting
a plant-based diet, did this help you find a possible way of accomplishing that goal?
Let me know in the comments! If you enjoyed this bulked-up nugget, give
this video a thumbs up and share it around to show just how to build serious mass as
a vegan. If you’re new here, be sure to hit that big red subscribe button down there for
more awesome vegan content every Monday, Wednesday, and some Fridays, and to not miss out on
the rest of the vegan athlete series. If you want to help support bite size vegan, check
out either of the support links in the video description below and for perks and rewards
for your support, you can click the nugget army icon there or the link in the sidebar. Now go
live vegan, grow your guns, and I’ll see you soon. [crowd screaming & applauding] Subtitles by the community

58 thoughts on “Ultimate Vegan Muscle Gainer Shake | Bodybuilder Derek Tresize

  1. The Ultimate Vegan Muscle Gainer Shake | Bodybuilder Derek Tresize
    Gaining weight, and in particular muscle mass, as a vegan is often a great concern for those considering a plant-based diet.  In this interview, vegan bodybuilder Derek Tresize shares his epic vegan “bean shake” protein muscle gainer smoothie and bodybuilding meal plan to show you how to get serious gains on plants!  This video was sponsored in part by Cronometer where you can track your fitness & nutrition for free:

    Share With Tweets:
    How to Build Serious Mass As A Vegan:
    What A Vegan Bodybuilder Eats:
    Epic Bean Shake Recipe:

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    #recipe #shake #gainer #bulk #shakerecipe #smoothie #vegan #bodybuilder #athlete #veganathlete #muscle #veganmuscle #plantbuilt #veganstrength #derektresize #veganbodybuilding #bodybuilding #veganism #strengh #whatveganslooklike #bitesizevegan

  2. Holy crap Emily!!!! I didn't know you were covering up a six pack under there. You have become my inspiration.

  3. my pooch and I have been having bean smoothies for years! It sounds so gross but it's really good. It goes great in fruity smoothies as well as savory. Makes them so creamy…try it!

  4. Because of the title, I was expecting him to sell some sort of bullshit protein powder during this video. But he was actually honest and relies on whole foods instead of supplements. He's not like the usual YouTube fitness gurus who try to sell you "magic muscle juice".

  5. this is awesome cause I don't have time to eat as I'd like so I've lost my butt lol maybe this will help me gain weight.

  6. Another great video Emily, your videos are second to none, definitely my favourite vegan youtube. Nah scratch that, my favourite youtuber, period. Definitely sharing this video with my meat eating gym buddy brother 🙂 xx

  7. Hey Emily 🙂 I just wanted to ask if you dream about animal abuse and slaughter at night because that's what I do. I get horrifying nightmares sometimes where I find myself standing in a slaughterhouse not being able to do anything or my family buys like the head of a dead animal and hangs it up in the living room… Ok this comment is so weird haha just wanted to ask 🙂

  8. Emily I just want to thank you again for help during my vegan transition.Gary and yourself are referenced in my description drop box as helpful channels I referenced during my transition.

    My first video 'How to Slay Vegan Transitioning' is finally up after working on it for 3 weeks!
    I have a new found appreciation for you, I didn't realize how hard editing is!

    Id love for you to check it out and give me any advice! I'd love to utilize you as a mentor and I'm so excited to get involved with the vegan movement and getting the word out there!
    Thank you again!!!

  9. I thought I saw some extra happy bicep peeking out from under your sleeves ;). Lookin' good Em! The bean smoothie is a great idea and thank you both for sharing it. My man is trying to put on some muscle and is having a hard time, I think this will really help! Any ideas on how to deal with, er, beans famously less awesome side effects?

  10. I have never thought of putting beans in a smoothie before but it's worth a try if it will shut my trainer up about the dreaded question "Where do you get your protein?". Also thanks for the closed captioning option I'm hearing impaired and was having a hard time with this video.

  11. Um sharing this with my meat head friends a d my boys that love to work out and play football. Thank you so much for this vid, it's amazing! 🙌💪💪

  12. Adding beans to a shake isn't really that more conceptually radical than using pea protein.  I'll have to give it a try.

  13. Loved this video! I was actually working on a video myself for my "Being Vegan" Series and I was wondering if it is okay with you if I reference your channel? I actually have a photo of him in my video, but I want to direct people here so they hear it for themselves if they are interested in gaining muscle 🙂 I hope thats okay with you! I am a huge fan of these athlete videos ! I wish I would have seen something like this when I first started out! ha @Bite Size Vegan

  14. Awesome video Emily! I use the same protein packed smoothie….minus the beans. Call it my Iron Man Smoothie. I will definitely try adding the beans to it now!

  15. I'm not the only one using white beans in my smoothies <(^(oo)^)>
    Everyone that knows about this thinks I'm crazy 😀

  16. Thanks for this. I also have an extremely high metabolism. The bean shake thing sounds genius as I wanted to make my smoothies/shakes higher in protein/fiber but didn't want to use any powders or off the shelf products. Canned Cannellini beans are also super easy to get in most supermarkets around the world thou i ll also try local, seasonal British broad beans (also seem relatively flavour neutral).

  17. love the videos and love the proof the animal protein is not needed. I am not trying to gain weight but to lose weight. I have a Garmin Vivofit that reminds me to move my 280 pound but and use myfitnespal to keep track of calories in and calories out. My goal is to ultimately get to 150 but short term goal is 220 by Marine Corp birthday ball first week in November
    . Any hits and tips to help me would be great..

  18. …He claims that he gained 10 pounds in just one month and that most of it was muscle?????? He's basicly admitting that he's on some REALLY good juice (steroids) if he's serious about that.

  19. They need special shakes because it's not natural to be a vegan. I mean, to each their own. I just don't get it. 😛

  20. This is perfect, i'm getting back into body building, not for any kind of competive reason, but mostly cause I miss the fact i used to have muscles.

  21. When considering eating healthy, you must try not to fall victim to modern day fad diets. Extreme diets are a threat for your health, especially ones that seriously limit your daily nutritional intake. Many of these fad diets work for a short period and then the benefits decrease after a while. You should search Fenoboci Diet Plan on google since it isn't just another fad diet where you starve yourself.

  22. I have a question about adding the kidney beans. I know most beans if uncooked contain a toxin. So are the beans cooked I never really are white kidney beans before.

  23. In my shakes I make sure to put protein, fiber, and especially fat (since I dont get enough, mostly from coconut) to stop cravings throughout the day.

  24. Is this where David Carter (300lb vegan american football player) got the idea to add cannellini beans to a smoothie? Tried his green smoothies and wow, they're ridiculously filling as well as tasty and nutritious.

  25. I'm neither Vegan nor Vegetarian, but I found your channel extremely informative… watched a few videos & subscribed.

  26. I tried his bean smothies with extra berries and it was delicious, so good and satisfying. His right you don't taste the beans at all. Always use the white beans as they are very mild. A great way to up your protein and enjoy your smothies or shake. 😄😃😆😂😁

  27. I guess it's just me who thinks his audio is I kept forwarding thinking at one point somebody was going to prepare a shake…but nobody did!!

  28. 4000-5000kcal per day that's crazy! I prefer less muscles but more ripped with vegan One Meal a Day method and fasting for 20hours a day. Much better and economical for your wallet and your body!

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