If you’ve ever seen Chris Bumstead—Mr. Olympia—you know it’s possible to build a jaw-dropping physique while sticking to a non vegan diet.  But how does someone who is vegan bulk up, especially during the holidays when most vegan meals revolve around salads and side dishes?  

 

Here’s the truth: bulking as a vegan is 100% doable, but it takes a strategic approach to nail your calories, protein, and supplements. Let’s break down the holiday-friendly, vegan bulking blueprint inspired by Nimai Delgado and designed to help you pack on muscle without sacrificing your values.  

Step 1: The Foundation of Vegan Bulking—Calories Are King

To bulk successfully, you need to eat in a caloric surplus—meaning you’re consuming more calories than you burn. This can be tricky for vegans because plant-based foods are often less calorie-dense than animal products.  

 

Holiday Hack:

– Load your plate with calorie-dense vegan staples like quinoa, sweet potatoes, lentils, and avocado.  

– Add oils (olive, avocado, or coconut) to your meals to boost calories without feeling overly full.  

– Make high-calorie snacks like trail mix with nuts, seeds, and dried fruits to munch on between meals.  

 

Step 2: Protein Power for Muscle Gains

Nimai Delgado is living proof that vegans can crush their protein goals. The key? Diversifying your protein sources to get all the essential amino acids your muscles need to grow.  

 

Top Vegan Protein Sources:

-Tofu & Tempeh: Perfect for main dishes.  

– Lentils & Chickpeas: Ideal for soups, stews, and curries.  

– Seitan: A wheat-based protein powerhouse.  

– Quinoa: Great as a side dish or base for bowls.  

– Vegan Protein Powders: Pea, rice, and hemp protein are fantastic for meeting your daily needs.  

Holiday Hack:

Make vegan versions of classic holiday dishes like:  

– Lentil loaf instead of turkey.  

– Mashed sweet potatoes with coconut milk.  

– Protein-packed desserts using vegan protein powder (think: protein brownies or pumpkin pie).  

 

Step 3: Carbs for Energy & Performance

Carbs are your muscle-building fuel. They replenish glycogen stores, power your workouts, and help your body recover.  

 

Top Vegan Carb Sources:

– Brown rice, quinoa, oats, and whole-grain bread.  

– Starchy vegetables like sweet potatoes, squash, and carrots.  

– Fruits like bananas and dates for quick energy boosts.  

 

Holiday Hack:

– Indulge in vegan holiday dishes like roasted potatoes, stuffing made with whole-grain bread, and fruit-based desserts.  

 

Step 4: Don’t Forget Healthy Fats

Fats are essential for hormone health and overall energy during your bulk.  

Top Vegan Fat Sources:

– Avocados  

– Nuts like almonds, walnuts, and cashews  

– Seeds like chia, flax, and hemp  

– Nut butters (go wild with almond or peanut butter!)  

 

Holiday Hack:

Incorporate rich, vegan-friendly dishes like guacamole appetizers, nut-based cheese spreads, or desserts made with coconut milk.  

 

Step 5: Supplement Smart, Vegan Style

Even with a perfect diet, supplements can help fill gaps and optimize your bulking phase.  

 

Vegan Supplements for Bulking:

– Plant-Based Protein Powder: A must for hitting your protein goals.  

– Creatine Monohydrate: 100% vegan and key for strength and power.  

– Vegan Mass Gainer: Perfect for boosting your calories if you’re struggling to eat enough.  

– BCAAs or EAAs: Look for vegan options to support performance while working out. 

– Algal Oil: A plant-based omega-3 source to support joint health.  

– Multivitamins: Ensure you’re getting B12, iron, and zinc.  

 

Holiday Hack:

Make a holiday-themed vegan protein shake: Blend pea protein, almond milk, a frozen banana, a dash of cinnamon, and a spoonful of almond butter for a festive bulking boost.  

 

Step 6: Stay Consistent 

What sets Cbum apart isn’t just his nutrition—it’s his consistency. Whether it’s tracking his macros, hitting the gym with intensity, or staying on top of his supplementation, his results come from showing up every day.  

 

Your Holiday Bulking To-Do List:

1. Calculate your calorie and macro needs and plan your meals.  
2. Keep high-calorie vegan snacks on hand for between meals.  
3. Prioritize gym sessions with a focus on progressive overload.  
4. Track your progress weekly and adjust as needed.  

 

Ready to Build Your Vegan Bulk?

Whether you need advice on vegan-friendly supplements, help with meal planning, or guidance on bulking strategies, I’ve got you covered.  

 

DM me on instagram @sara_madison_lena

 

Because gains don’t take holidays—are you ready?