Vegan Weightlifter Shares Tips on Gaining Muscle
With lean, washboard abs and bulging biceps, Rishi Patel knows a thing or two about getting fit and staying fit. But it’s not just his impressive physique – it’s his dedication to animal liberation and compassion for all kinds that sets Rishi apart.
Since 2016, Rishi has been vegan. He is powered by a nutritious, animal-free diet and compassion for all life. Here, he shares his tips for channelling our energy into eliminating animal suffering while getting in the best shape of our lives!
Q: How long have you been vegan, and what inspired the change?
I’ve been vegan since the summer of 2016. It wasn’t inspiration in the traditional sense of the word, but more of a wake-up call and total shock and disbelief when I discovered the truth about the dairy industry. I had been a vegetarian since birth, for animals, and never knew about the suffering of animals in the dairy industry. I changed overnight to be vegan upon discovering the truth.
Q: What inspired you to start working out?
The inspiration came from wanting to be a better advocate for animals. Through street activism, I realised that non-vegans are most persuaded to make the change if they see the benefits to themselves. The most important benefit seemed to be physical appearance, even over health benefits. So, I decided to start working out.
Rishi Patel
Q: How does your vegan lifestyle impact your athletic performance?
I don’t believe it impacts my exercise regime or performance. I don’t take any supplements to enhance my performance or look. Although I could achieve more with less effort if I supplemented, non-supplementation results in a leaner yet aesthetically pleasing muscular body shape.
Rishi Patel
Q: Tell us about your training routine. What are your top tips for building muscle as a vegan?
I work out at home and have never been to a gym. I use callisthenics at the core of my routine, which only uses my body weight. I have a pull-up bar and rings at home and use salt bags for weights for push-ups and lunges. I am considering adding some dumbbells to my routine.
Q: How does your typical day start?
I start my day with water (I don’t consume other liquids) and a banana before I exercise. Then, I have a breakfast of oats cooked in water plus blueberries and bananas, and sometimes, depending on the time, I add an apple and an orange.
Q: Aside from breakfast, how do you fuel your training days? What are the best vegan pre- and post-workout snacks?
My lunch is either a mixture of brown rice with steamed vegetables (red and yellow peppers, broccoli, spinach, tomatoes, and carrots) or a fruit salad (apples, oranges, strawberries, bananas). My dinner is always steamed white and sweet potatoes with steamed vegetables (same as those I have in my lunches), plus some onions and brown rice with black chickpeas. The only snacks are bananas and occasionally dates.
Q: What are your top tips for recovery?
I drink lots of water, and that’s it! Given the high intensity of my workouts, I know corrective exercises that help with muscle repair to protect my body.
Q: You don’t seem to indulge in vegan meats or endlessly guzzling protein shakes. How do you get enough protein and iron as a vegan athlete?
The foods I consume give me all I need. I do take vitamin B12 and Vitamin D as I don’t consume any fortified foods – for example, vegan milks, cheeses, breads, or cereals.
Q: Do you follow any vegan athletes online?
I don’t, but I watch various YouTubers and learn from them what I need to know about exercising correctly and best targeting the muscles I am looking to develop.
Q: Tell us more about vegan training gear. How do you choose non-leather gloves or trainers, for example?
I follow PETA’s guidance and always shop cruelty-free for any products I use or wear.
Q: What would you say to anyone who cares about animals and wants to get physically active and in shape?
Being vegan for the animals should not stop them from looking as good as they want! They have to find the motivation to look good and stay physically healthy. You get out what you put in.
Rishi Patel
For example, my father is vegan for the animals and did no exercise apart from some golf and walking until the age of 57, when he decided that he needed to lose weight and stay supple. So, he started running 10k three times per week, along with some planks and floor exercises. That’s enough for him, as he lost weight and looks and feels better, but he’s not got a six-pack or anything like that! So, it’s up to the individual.
Join Rishi In Going Vegan
Whether you want to inspire others with muscle mass like Rishi’s or just be fit enough to join a march for animal liberation like his dad, animals need more humans to be fighting fit for them!
PETA offers a FREE Vegan Starter Kit to help make your leap into a kinder life easy. Download or order your copy and start helping animals – while upping your energy and lowering your risk of disease – today!
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