The Tofu Trainer
MegosztĂĄs
đ± I help vegans turn âIâll start again Mondayâ to lean muscle that lasts
đ§ with food they love
đ„ a flexible lifestyle
â±ïž & only 4 hrs/week in the gym
04/06/2026
Sacrificing sleep? Youâre slowing your progress without even realising it.
Aim for 7-9 hours of quality rest every night, depending on what you need. Every person is different, I need 8.5hrs every night.
Less sleep means poorer recovery, higher cortisol levels (which kill gains), and lower growth hormone (which fuels growth).
Simple changes like winding down with a bedtime routine and ditching screens an hour before sleep can make a massive difference.
~ Ro, The Tofu Trainer
đđ» The perfect post gym 10 minute meal that gives you over 50g of protein đ€©
đ€€ Garlic Ginger Seitan đ€€
đ± And as promised, hereâs the recipeâŠ
100g rice
225g tofoo seitan
Sauce:
1.5tbsp soy sauce
1tsp maple syrup
1 tsp olive oil
2 cloves garlic
1tsp ground ginger
0.25tsp black pepper
(You donât need to add any salt- the soy sauce covers this!)
Boil your rice separately and then just fry the torn seitan chunks in a pan with oil, then once golden just add the sauce in and fry a bit more until fully coated!
đ Make sure to SAVE this meal so you can build vegan muscle faster, starting with easier protein đ
~ Ro, The Tofu Trainer
I didnât just want to give out more info.
I wanted to solve the problems I used to face:
đ± Constant confusion about what actually matters in vegan muscle building
đ± Starting strong, then losing motivation after 3 weeks
đ± Not knowing how to stay consistent when life gets busy
This guide gives you structure. Simplicity. And support, especially when motivation is wavering.
But most importantly⊠it works.
And if youâre ready to finally get the results youâve been working forâŠ
đŹ Comment GREEN GAINS below and Iâll send you the link you need đȘđ»
~ Ro, The Tofu Trainer
28/05/2026
Youâre training hard.
Youâre eating well.
Youâre trying to stay consistent. đ±đȘđ»
So when your muscle growth still feels slow⊠itâs frustrating.
Because it feels like youâre doing everything youâre supposed to do, yet your body still isnât responding the way you imagined it would.
A lot of vegan lifters immediately blame:
âą their genetics
âą their program
âą being vegan itself
But sometimes the problem isnât what youâre doing in the gymâŠ
Itâs whatâs happening outside of it.
Iâll go into this more this time next week đ
~ Ro, The Tofu Trainer
đ± You didnât go vegan because it was easy.
You did it because your why was so strong that going back wasnât an option.
đȘđ» Your training should be the same.
You donât need more motivation â you need a reason thatâs bigger than the excuses.
Find the âwhyâ that aligns with your valuesâŠ
And showing up to the gym becomes who you are, not something you try to fit in.
đđ» Youâve already proven you can do hard things. Now itâs time to do it again.
~ Ro, The Tofu Trainer
21/05/2026
Here are my top 7 protein sources as a vegan muscle builder đđ»
And no, itâs not just about tofu (even though I am The Tofu Trainer đ).
đ± Tofoo Tofu/Tempeh
đ± H&B Protein Noodles
đ± Sunwarrior Protein Powder
đ± Marigoldâs Mo-Du Seitan Pieces (H&B)
đ± Silken Tofu
đ± Yellow Lentil Lasagne Sheets (Amazon)
đ± Sunflower Mince (Sunflower Family)
âïž Reminder: Itâs not just about grams â itâs about amino acid profiles and consistency.
Get variety. Cover your EAAs. Stay consistent.
~ Ro, The Tofu Trainer
I used to go about vegan muscle building like I used to (and sometimes still do đ«Ł) go driving without a satnav.
I thought I knew the way â lift weights, eat in a surplus, track protein â and just guessed when I hit a roadblock.
The result? Years of going in circles.
The day I actually followed a real plan, I stopped wasting time and started seeing results.
Stop guessing. Start growing.
~ Ro, The Tofu Trainer
This ebook gives you a full strategy â not just the what (calories, protein, training), but the how (motivation, consistency, mindset).
Itâs not just information. Itâs a roadmap.
And itâs helped real people build muscle without burnout, confusion, or wasted time.
đŹ Comment GREEN GAINS below and Iâll send you the link you need đȘđ»
~ Ro, The Tofu Trainer
14/05/2026
If this is you⊠I promise weâve all been there đ«
Letâs just clarify something đđ»
â Chickpeas are a carb source, not protein
â Nuts are a fat source⊠not protein
â And itâs definitely not that vegan muscle building âdoesnât work.â đ±
Most people just arenât taught what 100g+ of plant protein actually looks like in a day.
So they train hard đïžââïž
Eat what they think is high protein
And then wonder why progress feels slow.
This isnât about trying harder.
Itâs about choosing protein sources that actually pull their weight đȘđ»
Once that clicks?
Everything feels easier.
Iâll be sharing my favourite vegan protein sources on Friday đ
~ Ro, The Tofu Trainer
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KategĂłria
Weboldal
CĂm
Budapest
