Mike Stewart Fitness (MSF)
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* You must sacrifice to achieve your fitness goals *
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February 2011 Newsletter
I was talking with a client about Tobey Maguire's fitness
(bulking) diet during the making of the 2002 Spiderman
movie, which propelled him into stardom, and found some
interesting information on vegetarian and vegan bodybuilding
diets (all of which are, interestingly, high in organic protein).  
Maguire is a dedicated vegan, so I found it odd that he could
have built the size he did on nothing more than fruit, salads
and tofu.




















I went on VeganBodybuilding.com, a superb website for
vegan diets and found some interesting vegan diet plans for
bodybuilding and weight loss.

This is what I found:

  • Mostly Raw Food Bodybuilding Nutrition Program


    7AM
  • Bowl of mixed berries (strawberries, blueberries, raspberries, blackberries)
  • ½ grapefruit
  • 2 bananas with natural peanut butter
  • Multivitamin
  • 16oz orange juice

    10AM
  • Bowl of mixed nuts (walnuts, almonds, hazelnuts, cashews, peanuts)
  • 2-4 servings of dates
  • 16oz fruit smoothie with Vega meal replacement powder

    1PM
  • Bean/Broccoli salad (Kidney beans, garbanzo beans, broccoli, spinach, snow
    peas, green beans, carrots, green peppers, romaine lettuce).
  • Potato wedges with vegan dressing
  • 16oz fruit smoothie with Vega meal replacement powder
  • 16oz water

    4PM
  • Spinach, kale, and cabbage leaves with broccoli, olives, pine nuts, and sliced
    tomatoes.
  • Snow peas and green beans
  • 1 large peach or nectarine
  • 16oz water

    7PM
  • Large vegetable platter with hummus
  • Sliced yams with vegan seasoning
  • Lentil and black bean soup
  • 16oz fruit smoothie with protein powder and G-glutamine supplement

    10PM
  • 2 servings of mixed seeds (pumpkin seeds, sunflower seeds, and sesame seeds)
  • 2 servings of seaweed chips
  • 16oz soymilk

  • Moderate Protein/Calorie Intake Bodybuilding
    Nutrition Program

    7AM
  • Fruit smoothie with orange juice, strawberries, blueberries, bananas and Vega
    Meal Replacement Powder
  • Bowl of vegan cereal with soymilk
  • 2 bagels with hummus
  • Multivitamin
  • 16oz water

    10AM
  • Raw Food bar
  • 1 bowl of citrus fruit
  • 2 servings of protein mix (peanuts, pumpkin seeds, soynuts, granola,
    sunflower seeds, almonds)
  • 16oz water

    1PM
  • 4 servings of marinated tofu
  • 2 yams
  • Large green salad
  • 16oz natural fruit juice

    4PM
  • Vega Meal Replacement Powder mixed with 12oz juice or water
  • 2 bananas with almond butter
  • 16oz water

    7PM
  • 4 slices of homemade vegan pizza
  • Plate of brown rice, green beans, kidney beans, and peas.
  • 16oz chocolate soymilk

    10PM
  • 4 servings of seaweed chips
  • 2 servings of pineapple
  • 16oz water

  • High Protein/High Calorie Bodybuilding Nutrition
    Program

    7AM
  • 2 cups oatmeal
  • 2 vegan pancakes
  • Hemp protein drink (Vega)
  • 8oz soymilk
  • Multivitamin supplement

    10AM
  • Soy jerky
  • Hemp protein smoothie (orange juice, protein powder, strawberries, banana,
    ice cubes)
  • 4 soy yogurts
  • 8oz orange juice with glutamine powder

    1PM
  • 4 slices of vegan pizza
  • Pea protein smoothie (soymilk, protein powder, strawberries, banana, ice
    cubes)
  • Tortilla and hummus
  • Mixed nuts (almonds, peanuts, walnuts, hazelnuts)

    4PM
  • Soy crisps with almond butter
  • 3 bananas
  • 8oz soymilk

    7PM
  • Baked tofu wedges
  • Summer squash
  • Refried beans
  • Avacado
  • 8oz pineapple juice with glutamine powder

    10PM
  • Soy/hemp/pea protein smoothie (soymilk, protein powder, strawberries,
    banana, ice cubes)
  • 2 soy yogurts
  • Vitamin and mineral supplements

  • Mostly Fruit and Veggie Nutrition Plan

    7AM
  • 2 kiwis
  • 2 sliced peaches or nectarines
  • Fruit smoothie with Vega Meal Replacement powder
  • Multivitamin
  • 16oz citrus juice

    10AM
  • Slices of cantaloupe, honeydew, and watermelon
  • Bowl of mixed nuts
  • Celery sticks with peanut butter
  • 16oz water

    1PM
  • Large plate of mashed potatoes with mushrooms, carrots, peas, green beans,
    and broccoli.
  • Green salad with lettuce, spinach, cabbage, tomatoes, olives, and sprinkled
    seeds or nuts.
  • 16oz fruit juice
  • 16oz water

    4PM
  • Fruit salad (slice up apples, pineapple, banana, peaches, and pears
  • Green salad with sprinkled nuts and seeds
  • 16oz fruit juice or soymilk

    7PM
  • Corn on the cob (or off the cob)
  • Steamed eggplant or squash.
  • Brown rice and beans with mixed veggies
  • 16oz protein smoothie

    10PM
  • Vegetable soup
  • Soy crisps or seaweed chips
  • 16oz almond milk

  • High Protein/High Calorie Bodybuilding Nutrition
    Program

    7AM
  • 2 cups oatmeal
  • 2 vegan pancakes
  • Hemp protein drink (Vega)
  • 8oz soymilk
  • Multivitamin supplement

    10AM
  • Soy jerky
  • Hemp protein smoothie (orange juice, protein powder, strawberries, banana,
    ice cubes)
  • 4 soy yogurts
  • 8oz orange juice with glutamine powder

    1PM
  • 4 slices of vegan pizza
  • Pea protein smoothie (soymilk, protein powder, strawberries, banana, ice
    cubes)
  • Tortilla and hummus
  • Mixed nuts (almonds, peanuts, walnuts, hazelnuts)

    4PM
  • Soy crisps with almond butter
  • 3 bananas
  • 8oz soymilk

    7PM
  • Baked tofu wedges
  • Summer squash
  • Refried beans
  • Avacado
  • 8oz pineapple juice with glutamine powder

    10PM
  • Soy/hemp/pea protein smoothie (soymilk, protein powder, strawberries,
    banana, ice cubes)
  • 2 soy yogurts
  • Vitamin and mineral supplements
VEGGIE / VEGAN DIET PLANS
According to his publicist, Tobey Maguire put on
nearly 15 pounds of muscle in 4 months on
nothing more than a super high protein vegan diet.

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* You must sacrifice to achieve your fitness goals *
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