How Long Does It Take To Build Muscle On A Vegan Diet?

Nobody likes to do things that take time…

Whether it’s writing an essay, driving to work, cooking a meal, or building that dream body; everybody wants to do it right here right now.

Instant gratification, that’s what our society has molded into.

Social media and laziness has lead us into asking questions such as “How much time is it going to take?”

And the same old saying goes… “Good things take time!

The same goes for building muscle.

Getting those rounded biceps, massive quads, and mountainous traps is going to take consistent work both inside and outside the gym.

The same recipe still follows.

  1. Lift heavy weights and get stronger
  2. Eat in a caloric surplus with sufficient protein and carbs
  3. Sleep 7-9 hours a night and recover

That’s it!

That’s how you get big, ripped, shredded, jacked, or whatever you want to call it.

Yet so many people have complicated this process over and over again! Looking for a magic pill or serum to help them grow overnight. Even steroids won’t make you muscular in 1 day.

“Good things take time!”

(Had to say it again)


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The Same Rules Apply

Just because you’re vegan, doesn’t mean you’ll build muscle slower than someone who eats a ton of meat.

You can build muscle just as well, if not better than omnivores (or even carnivores.)

Just like everyone else, as long as you’re eating in a caloric surplus and getting sufficient macronutrients like protein, fats, and carbs; you’ll make some sweet gains!

Just take a look at vegan bodybuilders like Jon Venus, Nimai Delgado, and Brian Turner.

These guys are huge!

Being vegan does not limit your muscle building potential!

If anything, being vegan allows you to speed up you’re recovery time and grow faster!


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Recovery And Diet

If you’re looking to build muscle as fast as possible on a vegan diet, you need to be eating the right foods.

Yes, macronutrients are important…

But what about micronutrients?


Those are the essential vitamins and minerals you’re body needs!

They help speed up recovery and allow your body to put lean muscle on faster than ever.

I’m talking about eating foods that are high in antioxidants, vitamins, and minerals:

  • Blueberries
  • Goji Berries
  • Ginger
  • Garlic
  • Spinach
  • Kale
  • Bananas
  • Carrots

Mix these foods along with high protein, carbohydrates, and healthy fats, and you’ll not only look more muscular but you’ll also feel incredible!


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Focus On Getting Stronger

One of the best ways to test or show that you’re gaining muscle is your progress in the gym.

If you’re getting stronger every week such as:

  • Increasing the weight lifted
  • Increasing the reps performed

You’re getting bigger!

Strength and size are directly related.

Ever see a guy who can bench press 405 pounds with a small chest?

Hell no!

The guys chest is huge!

The same goes for any other body part.

Once you start getting stronger your body has to adapt. It starts packing on muscle in order to lift those heavy weights.

But if you’re in the gym constantly lifting the same weight week in and week out, never making any progress, your body won’t adapt and you won’t make any gains!

That’s why progressive overload is so important!

Progressive Overloada gradual increase in volume, intensity, frequency or time in order to achieve the targeted goal of the user.”


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So How Long Will It Take To Build Muscle?

All things done properly, which includes:

  • TrainingLifting heavy weights and progressively overload
  • DietingEating in a 300-500 caloric surplus everyday and getting around 1.6g of protein/kg of bodyweight
  • SleepGetting 7-9 hours of great sleep (avoid blue light and work 2 hours before bed)

You can expect to build around…

1-3 pounds of muscle per month!

Again, this will depend entirely on how hard you work as well as your training experience.

Someone who is a total beginner and never lifted a weight is going to build muscle a lot faster than a professional bodybuilder who’s been lifting for 15 years.

Gaining muscle is a slow and tiring process.

But hard work does pay off! Keep at it and you will start to notice the results every single month!