Rich's Corner

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Shred It Challenge... Week 3 Update Muscle Growth!

I just finished week 3 of the Shred It vegan muscle building challenge. This is based on the Shred It book by Robert Cheeke.

Robert Cheeke has been a vegan for over 20 years, and judging by the photo on the cover of his book, you can tell he is not missing the protein that so many other weightlifters think they need.

I love changing the perception that you need a lot of protein to build muscle. As Robert says in his book, you don't need more than 5 to 10 percent of your calories from protein. The key is getting enough calories to build muscle, from the right food sources. That means eating plenty of nuts, seeds, sweet potatoes, avocados, broccoli, cauliflower, quinoa and many other plant based foods. There is a lot of varieties of food.

I have been mixing up my workouts too. A friend of mine told me to mix up my workouts; to try as many repetitions as possible at a lighter weight. I did this for my chest and arms today and I really feel the difference.

I'm eager to see how much muscle I will grow during this challenge. I'm hoping it will be enough to fill the remaining loose skin in my arms after the weight loss.

Here's a recent photo from week 3. I plan to update what I hope will be progress each week during the challenge.

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