Over 100,000 people saw it.

已超過10萬人觀看

This was in January of 2015,

(左邊) 這張是在 2015 年 1 月時拍的

and this was a couple weeks ago.

而這張 (右邊) 則是在幾個禮拜前拍的

So basically it caused a lot of people to get really pissed off,

基本上，這激怒了很多人

accusing me of steroids and everything like that.

一直指控我施打類固醇之類的

This before picture that I showed was completely real,

這張以前的照片的確是真的

and here is another one a couple days later looking really really skinny,

而這還有另一張是 (以前那張的) 幾天後拍的，看起來很精瘦

and it's not that I looked like normally.

但那不是我平時的狀態

It's because I was depleted after a photo shoot,

當時為了拍照，我的身體處於減脂脫水的狀態

I was cutting it at 1800 calories and

我把熱量減到 1800 卡，而這是我之後

that's just how I looked after binging on loads of cereals and loads of carbs after restricting my carbs a lot.

結束低碳飲食，又開始大吃麥片和碳水化合物的樣子

I wasn't photo-shopped.

所以我並沒有修圖

I wasn't off my cycle or something like that.

也不是正處於用藥退藥的循環

So after going vegan, without a doubt I put a lot of muscle mass.

而吃純素後，豪無疑問，我的肌肉量增加很多

Obviously there are still some skeptics out there

但顯然，還是有許多人會懷疑

saying it's not possible because the plant protein is not bio-available,

植物性蛋白的生物價 (生物吸收率) 很低

but most of you guys know that all these myths have been debunked.

但大部份的人都知道，關於植物性蛋白比較差的迷思早已被打破了

One of the things that I think helped a lot

吃純素還有一個很大的幫助

was that when I was eating a lot of meat,

那就是每當我吃肉

not even a lot,

無論多寡

just the fact that I was eating animal products at all.

只要吃任何動物性食品

It kind of fucked with my digestion a lot

我就會消化不良

and some people can tackle meat a lot better than others.

有些人的腸胃就是比較適合處理肉類

I just couldn't tackle it.

但我就是沒辦法

I was always constipated.

我經常便秘

I couldn't take a shit.

拉不出屎

Sometimes it took me two weeks to take a shit.

有時我甚至兩週才拉一次

So obviously your digestion and how your gut works

很明顯地，消化和腸道的運作

has a lot to do a lot with energy, your metabolism.

與體能、代謝有很大的關係

And when I went vegan,

自從我吃純素後

all of these digestive problems went away completely.

就完全不再有消化不良的困擾了

I put on insane amount of weight after going vegan in the first two months

吃純素兩個月後，我增重了非常多

because I was so excited that you were able to order pizza from pizza hut that was vegan

因為我很興奮地得知，必勝客可以點純素披薩

without the cheese and just veggies and stuff like that with barbecue sauce.

只要不加起司，一些蔬菜之類的食物配上烤肉醬就行了

I was so happy with that I kept eating that over and over again,

我好開心，於是一直吃一直吃

and I blew up and my strength increased a lot from clean whole foods and processed garbage.

這些乾淨的全食物和垃圾食物，讓我的體重和力量直線上升

So either way I was consumed a lot calories and a huge amount of carbohydrate.

總之我就是攝取了很多熱量和一大堆碳水化合物

No, it's not steroids,

所以，我並沒有打類固醇

but I can't really tell you exactly the science behind it

我沒辦法明確說明運作的原理

because unfortunately there aren't many studies that show this,

因為很可惜，這方面的研究還不多

so I am just speaking out of personal experience here.

我只是在這分享我的個人經驗

So, I remember right before going vegan,

我記得吃純素前

I was doing bench-press with 120kilos for six repetitions

我的臥推紀錄是 120 公斤 x 6 下

and now like one and a half years later,

現在一年半後

130kilos for nine repetitions is the most that I have done.

我的最佳紀錄可以推到 130 公斤 x 9 下

And one of the reasons, I think I got a lot stronger in the gym after I went vegan

因為吃純素而變更壯還有另外一個原因

is because my workouts were getting a lot better as well.

就是我的訓練品質越來越有效率

They were filled with energy. I could give it my all.

我總是精力充沛，能把自己操到極限

Now in terms of muscle mass which is the thing I go for the most,

目前，我最注重的是肌肉量

the strength is not very important for me.

力量對我來說不是最重要的

Muscle mass is a lot more important,

肌肉量才是

and you know I am more about aesthetics than power lifting.

比起健力，我更在意的是好看的肌肉

No, plant protein is not inferior in any way.

植物性蛋白絕不會比較差

The only thing that I can say and back up by studies

我唯一能說明並有研究證實的是

is that that animal protein is obviously acidic,

動物性蛋白進入人體後明顯呈酸性

but at my age with my testosterone levels,

但以我目前年紀的睪固酮濃度

the acidity in animal products shouldn't really have set my gains back,

酸性的動物性食品還不至於阻礙我的肌肉生長

so I can't really say it is because of that, so I don't know.

所以我不能斷定是因為這個原因

It's just a combination of being on a caloric surplus for a very long time.

只能說是長期組合各種飲食的熱量正平衡

I am getting stronger which means I can push my weight.

把自己操到爆，使我越來越強壯

It's hard to get people to believe that

一般人很難相信

a vegan diet would do so much more positive.

純素飲食這麼有幫助

A lot of people think that

很多人以為

you are going to be handicapped by going vegan that you're going to be limited,

吃純素後有太多限制會變半殘

but for me, it has been the exact opposite.

但對我來說完全相反

I have been making more gains than ever

我反而比從前進步更多

and will continue to make gains.

而且將持續下去

I don't want to get massive. I am not a bodybuilder.

我並不想變大支佬，我不是健美選手

I am just going for the aesthetics and just looking as good as I can look in my personal view.

我的目標是達到我喜歡的勻稱體態

Even for bodybuilding, if you want to get big massive, you can still be vegan easily.

即便是從健美或健力的角度，純素飲食同樣也能使你成為大支佬

You just need to take loads of growth hormone, insulin, testosterone

你只需要補充大量的生長激素、激導素、睪固酮等

all that good stuff that all those big ass bodybuilders take,

因為那些巨巨也是補充那些

and it won't make a difference at all.

所以吃純素並沒有任何差別

And one thing that I want to mention is that

我想提的另外一點是

when I used to eat a lot of meat,

當我以前吃很多肉時

I wasn't getting a huge caloric surplus

我沒辦法達到充份的熱量正字

apart from when I was eating junk foods

除非我嗑一堆垃圾食物

like Ben & Jerry's ice-cream and fast foods and stuff like that,

像 Ben & Jerry 的冰淇淋或速食等

and the reason is a lot of people when they are eating meat, they are obsessed with protein,

原因在於很多吃肉的人追求高蛋白飲食

"Oh, I am going to get 200 grams of protein, 250 grams of protein."

「噢，我一天要吃到 200 克、250 克的蛋白質才行。」

I have been making way way way more gains with 0.6 grams per lb. of body weight,

然而，我的肌肉長得最快的時期，是當我攝取的蛋白質只有體重 (磅) x 0.6 克時

so in that sense,

就某種意義來說

I was able to fit in a lot more carbohydrates and fill up my calories from healthy sources

這使我的飲食，可以從健康的來源攝取充足的碳水化合物

without worrying too much about the protein

不用去煩腦蛋白質是否不足

because protein is over-rated,

因為蛋白質被吹捧過頭了

and yes, a vegan diet has a bunch of protein if you choose to,

而且純素飲食同樣可富含大量的蛋白質，只要你願意

you can eat 200 grams of protein on a vegan diet as well.

純素飲食同樣可以一天吃到 200 克的蛋白質

It doesn't matter. It might be a little bit trickier,

並沒有差別，這也許要花些心思

but you don't even need to,

但也沒必要這樣

and you are going to make more gains having a higher percentage of carbohydrate anyway,

因為攝取的碳水化合物佔多點比重，你的肌肉反而能長得更快

so why even overdose on protein? There is absolutely no point.

所以何必嗑過多的蛋白質呢？那沒有意義

My diet and a diet that is recommended that I recommend to all my clients is high protein,

我自己和我推薦給學員的飲食是高蛋白飲食

but people think that high protein is 300 grams.

但一般人以為高蛋白飲食是要吃到 300 克

The recommended daily protein level for guys is about 60 grams of protein,

其實一般民眾的每日建議攝取量是 60 克

and if you are doing bodybuilding,

當然如果你有在健身

maybe you will need twice as much or a little bit more than that,

也許你需要兩倍或再多一點

and even that is like 120 grams

即便如此，那也代表只有 120 克

and I am getting about 140 to 150 grams of protein,

我自己是攝取到大約 140 至 150 克的蛋白質

so that's a lot and I don't even need that amount

非常多，我其實不需要這麼多

so that's just my personal preference because I eat a lot of tofu and tempeh and stuff like that

只是剛好我個人偏愛豆腐、天貝之類的食物，吃了一大堆

because I enjoy those foods and

因為太愛吃那些食物

automatically I get a lot more protein than I actually need.

所以即使沒特別注意，我依然攝取了超過身體所需的蛋白質

So in terms of training and nutrition,

至於健身及營養方面

I kept my macros at about 60/20/20

我的巨量營養素比例保持在 60% / 20% / 20%

loads of whole food grains, legumes big on beans and lentils tofu tempeh,

我攝取大量的全穀類、豆類、豆腐、天貝

and in terms of training,

而訓練方式

I have been doing the same as I did before switching.

則是跟吃純素前一樣

I was just doing really high volume training push/pull/leg splits

我的訓練量很大，方式則是依動作模式來區分 — 推 / 拉 / 腿部

rather than doing bro-splits.

而非依肌群來區分

I am not a big fan of full body workouts

我並不是全肌群鍛練的支持者

although it does work if you are only going to train about 3 times a week

雖然那也同樣有效，只要你一週練三次

but I train about 6.

但我一週練六天

So I just prefer splitting up like that.

所以偏好分成六天的課表

Heavy weights combined with high repetition training as well.

並搭配大重量高次數的訓練

I really try to change it up as much as I can.

我盡可能嘗試切換我的課表

And of course the most important thing of all

當然，最重要的

is being consistent with your diet and your training.

還是對飲食及訓練的堅持不懈

You can't just cut out the meat products and go vegan

你不能光只是不吃肉改吃純素

and expect to build a huge amount of muscle.

就預期會有大肌肉

It takes a long time,

這需要長期的努力

but within a year of very consistent training and eating the right foods,

只要堅持一年的時間鍛鍊並搭配正確飲食

you can see a huge huge change.

你就會看到明顯的進步

But don't even focus on the end result.

但不要專注在健身的結果

Focus on the journey,

而是專注在健身的過程

focus on bettering yourself day by day.

專注在每天逐漸進步的過程

Make it lifestyle not a goal,

把它當作生活型態，而不是目標

and before you know it you will have made a big change.

然後在你意識到前，你就會有顯著的改變

So guys I think a lot of people know now

所以我想大家現在已經知道

that the vegan diet is not inferior to build muscle.

純素飲食並不會不利於長肌肉

And I'm just reminding you that

然後提醒一下

we do provide online training for people who are willing to try the vegan diet out.

我們有提供線上的指導訓練，給願意嘗試純素飲食的人

Link in the description box below jonvenus.com.

下方描述欄有連結 jonvenus.com

So, if you are not sure

如果你不知道

what to do and how to go about it and you need some guidance,

該如何開始，需要一些指導

we are always here to help you guys.

我們會很樂意協助你

Anyway thank you so much for watching

好了，感謝觀看

and I will see you very soon. Peace Out.

我們下次再見，拜