Antony Rendall

I find it far easier to stay lean and I have much more mental clarity too.  When I was as an omnivore, I frequently felt fatigued but now I have an abundance of energy and recover more rapidly from workouts, despite consuming less protein.

DATE OF
BIRTH

1 April 1996

YOUR
HEIGHT

6,0”

WEIGHT
BEFORE

165lbs

CURRENT
WEIGHT

180lbs

BECAME
PLANT-BASED

2015

DATE OF
BIRTH

1 April 1996

YOUR
HEIGHT

6,0”

WEIGHT
BEFORE

165lbs

CURRENT
WEIGHT

180lbs

BECAME
PLANT-BASED

2015

WHAT INSPIRED YOU TO GO PLANT-BASED?

The famous Gary Yourofsky speech, and a few of Vegan Gains videos on YouTube. Firstly for ethics from Gary, then I was shown you can be healthier too by Vegan Gains.

WHAT HEALTH BENEFITS HAVE YOU EXPERIENCED SINCE GOING PLANT-BASED?

I find it far easier to stay lean and I have much more mental clarity too.  When I was as an omnivore, I frequently felt fatigued but now I have an abundance of energy and recover more rapidly from workouts, despite consuming less protein.

DO YOU HAVE A PARTICULAR APPROACH TO PLANT-BASED EATING, I.E. LOW-FAT, HIGH-CARB, KETO, ETC.?

I try not to look at the macro composition of foods but rather on how healthy the food is. I don’t care about the sugar in blueberries, or the fat content in an avocado. I simply eat what I know is nutrient dense and base most of my meals around a combination of vegetables, grains and plant-based protein sources.  I don’t track calories, I just stop eating when I’m full. If I’m bulking, I still don’t eat excessively, I just try to consume slightly more than what I generally do.

Where do you get
your protein?

DO YOU COUNT CALORIES, AND IF SO, HOW MANY DO YOU CONSUME ON A DAILY BASIS?

Most of the time I don’t, but when I feel like tracking, I end up consuming around 2700-3000 calories a day.

Do you adhere to a particular macro nutrient split?

I don’t generally track my macros but my composition equates to approximately 50-60% Carbs, 20-25% Fat and 20-25% Protein on a daily basis.

Give an example of a typical day’s eating?

Breakfast – Fruit and protein powder smoothie
Lunch – Tofu with rice and brocolli w/ sauce of my choice
Snack – Handful of nuts with a glass of soy milk
Dinner – Yellow rice, 1 can black beans, avocado and topped with salsa, with a side of kale
SnackProtein shake

Plant foods tend to be lower in protein so I try align my food choices around more protein dense options and everything else tends to fall into place.

What supplements do you use?

In your opinion, what are the key differences between achieving one’s ideal physique with plant-based eating comparative to an omnivorous diet?

I don’t think there is much difference to the physique one can create but a plant-based diet is definitely a healthier route to aesthetic enhancement. The shift from meat as one’s protein source, to plant-based alternatives like beans and nuts will make you definitely make you feel better.

What are your favourite beverages?

Water, Soy Milk (I drink a litre a day), and Starbucks Coffee (rarely)

Track your way to
Success

How would you recommend someone considering a plant-based diet starts out?

Slowly. If you go in full force and start consuming copious amounts of fibre your body isn’t used to, you won’t feel so good and will blame the plant-based diet. Start out by swapping chicken for tofu, or beef for tempeh and so on. Increase your fruit and veg intake over the course of a few weeks so your body can get used to it. Use fake meat products too, like Gardein, until you find better plant based recipes.

What exercise or sporting activities do you engage in?

I lift weights (bodybuilding I guess), hiking (for fun with my wife).

Do you follow a particular body part training split in the gym or at home?

  • Legs
  • Push
  • Pull
  • Rest
  • Repeat

What does a typical workout comprise of?

Push example

  • Heavy chest/shoulder exercise e.g flat bench/shoulder press (alternates)
  • Moderate chest/shoulder exercise, incline press/shoulder press (alternates)
  • Side laterals/Flys
  • Tricep dip machine
  • Skullcrushers
  • Pushups max reps
  • Stretch

What’s your favourite post-workout meal?

Something light like a protein bar as I don’t typically feel like eating after a workout for a while.

No Gym,
No Problem!

What’s your advice to someone leading a sedentary lifestyle who wants to get fit and what motivational tools do you rely on to remain dedicated to exercising?

I think once you see your body change, even a tiny bit, you get obsessed with the process and want to keep pushing to change even more. This obsession becomes your motivation. I would advise a sedentary person starts off small and slow. Try and get in the gym for 30 minutes and do some type of weight lifting, nothing heavy. Stay in the 10-15 rep range and just get your blood moving.  As you learn more and your body adapts to the training, advance your lifting with heavier weights until you really can give it your all!

Have you used a personal trainer, coach or dietician that you would recommend to others?

Never

How has your plant-based lifestyle influenced others?

My friends see how well I’m doing in the gym so they ask questions and try to learn more about the foods I eat. I suspect I’ve influenced them to make healthier food choices and try different things.