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PLEASE do more of these volume eating videos!!

One thing I was never sure if needed scaling were the micro-nutrients. Similarly while I set overall grams of protein goals are there specific amino acids goals that should be set to make sure one is eating plants/use protein powders weighted more towards those particular amino acids? Or is it like meat where as long as you are varying all that as long as you hit the overall grams target you'll hit the amino acids targets too.

It tastes 10 times better if you don’t eat it.

Much as I respect Dr. Greger I'm definitely not a fan of smoothies...ever. Chewing your food not only adds a ton of sensory pleasure but also brings the digestive chemicals of your saliva into play and gives your stomach time to expand and send satiety signals to your brain. If you want to "actually enjoy what you are eating" then it's better to eat than to drink. I cook up pleasing meals in large enough amounts to stockpile a couple of extras in the fridge or freezer and then add in fresh fruits and veggies when I heat them up, possibly a time add in some of the powders and potions;)

Hello Leif Thanks for this. Can you clarify what type of creatine you use. Plant sourced?

I think people are equating lean mass with muscle. Its believable you gained 9 lbs of lean mass, and probably did not build much new muscle. I am vegan and sometimes slack on protein. My muscles get deflated and become almost invisible. When I get back on protein target, muscles become visible and I can feel the peaks when I flex. Its not new muscle or strength. I think the nutrition "inflates" what is already built there. With the bulking and creatine I think thats what happened to him.

0x10=0

Use celtic sea salt

1:17 Lentil Soup ⛽ & 3:34 Chili 💥(personal vid mark)

1:47 pasta (personal video mark)

0.7 grams of protein per pound of body weight is all you need for muscle growth, being the anino-acid profile of “that”protein is of decent bio-availability.

this is amazing Leif, thank you for all the content you keep posting

Pochini mushroom powder in a pot of beans for the win Doc.

These are great examples to get more protein! I notice that even though I don't do strength training, if I do all I need is 20 grams more of protein. I would consider tofu which is an excellent choice. I would eat more beans for sure. I already eat beans daily and I love them so much. My typical day: whole wheat pasta + can of black beans and cayenne pepper; whole wheat bread (flour and yeast only), kale, carrots, bananas, tea. I checked all nutrients with cronometer carefully. I take 2500 mcg daily of B12. By the way, a good brand I found, because it is independently tested, is called Nature Made B12, Extra Strength 2500 mcg. The testing society is USP. It is recommended by Consumer Reports that due to lack of oversight and consistent problems with contents of supplements, that we purchase only supplements that have been independently tested as paid for by the producer. Note that not all products of Nature Made are tested. USP is on the label and USP has all tested products on their site. Consumer Reports Article, google: What to Know Before You Take That Supplement

Love it! Way to think outside of the box and create vegan curiosity!

I’m excited for your gains and supportive but highly skeptical. My alarm bells always ring when we’re anywhere within a 10 mile proximity of hyperbole - I feel like way more than anything else it’s the hyperbolic health claims that keep people away from and skeptical of veganism. I just can’t understand how even with perfect circumstances 9lb of muscle was created. Even gaining 9lb of new fat in 3 weeks is hard no? The results are the results and they’re clear, I just question how much we can rely on the accuracy of the results?

Can you use almond milk or coconut milk instead of soy milk?

Regarding tofu presses - I didn't have one so used two small bamboo chopping boards. That worked so well that I have never felt the need to get anything else.

Careful with the sodium guidelines. That recommendation of 2300 was increased because it was considered “unrealistic” because most Americans were always going over the previous / original recommendation.. The original guideline was 1500. Interestingly, you actually proved that point, most people will not give up the processed foods that lead all that sodium . But yes, extreme athletic situations are probably different.

Are you checking your serum chemistries through this process of bulking? Blood pressures?

You do it so professionally, very nice to watch

9 pounds in 23 days?? Even IFBB Pro with blessed genetic can’t do that

Hello ! do you have a source that proves that phytoestrogens are 1000 times weaker than real hormones?

What are your thoughts on kombucha tea and vit b12?Pub med has some info on this although I personally want some evidence. Nevertheless, I'm watching your channel to give good advice to my vegan and vegetarian relatives, I'm on the complete opposite spectrum (carnivore for years).Ideally, I'm looking for ways to reduce supplements and get most vit from whole foods for them.

I'm really enjoying the series and love the honesty and transparency of the whole process and videos. Well done on your work to meet your goals, no nasty comment can take that away.

Hey! Thanks for this detailed video! I am vegan and my husband is vegetarian, he eats vegan except the occasional thing. He is really into fitness and I am getting quite into the gym too. I like your videos because I want to eat healthier and maximise protein, especially getting ideas for what to make for my husband! I am also a long time fan of Dr Greger but over the years more vegan treats/junk food came into existence and I end up eating it. I love when you show the summary of what you've eaten and the nutrients etc. that's really inspiring. And that you don't do it with masses of protein powders etc. I am much less afraid of soy as I used to be and done a lot of my own research to get to that point as well. I wanted to comment after reading the comments here... I can imagine where they are coming from because people don't want to believe it, but they are here watching your video which I think shows that they want to believe it, even if they can't. My husband would probably say something similar, but bit by bit you're showing people what is possible and planting the seed in their mind even when they are resistant. That's how I became vegan in the first place and I'm eternally grateful to the person that told me something that I initially didn't believe... But made me wonder. By the way, my husband is in the best shape ever at very nearly vegan and now over 40, he has no problem with gaining muscle and loves Tofu scramble! If you got this far I have a couple of questions. How come you scheduled the 2nd scan 23 days after and not a month for example? Also I would like to know if there are any down sides/ side effects for taking creatine, my husband encourages me to take it but I'm not consistent and I don't love putting things I don't understand into my body.

Incredible results you’re getting there- well done you fir your determination and work ethic. One thing that might help with understand issues around sleep ( I’m a sleep practitioner) - creatine can cause issues with sleep as it increases stores in the brain. It’s an accumulative effect, so a few days off may help reduce the brain store and lead to a better night’s sleep. Obviously, do whatever you choose- I’m just offering information you may not be aware of. 👍

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Wow! Just amazing, so well made and interesting🥹 just started creatine a few days ago💪 will try the Greger Spice packet😋🌱 looking forward to the rest of the journey🏋🏼‍♀️🥗

nice non-sitck teflon cancer causing pans.

Wow, this is all so interesting!!! Great ideas, and tips here Leif, thank you!

The creatine muscle bloat is crazy! Congrats! It might go to show you were just undereating before in your previous cutting or maintenance phase

I am with you on the mushrooms, I’ve tried and tried and tried again and just can’t do it. Now I hide them in things diced up micro pieces to meals 🤣just so I eat them. Thanks for the video lots of new things to try!

Add in greens like kale which increase nitric oxide that helps with oxygen levels.

Holy cow there's some really mean comments here! I just wanted to tell you that I love your videos and podcast. I've been a vegetarian for like 20 years, but an unhealthy junk food one. Between you and Plant Based Dads I've been inspired to ditch the eggs, dairy, and junkier foods. Not totally vegan yet but eating like 85% vegan now and just healthier foods in general. Thank you!

I workout but never see any muscle...I am disappointed

I just wanted to make a comment about the sleep. I have been vegan for 31 years and I'm in my 50s. Whenever my body fat gets low it really jacks up my sleep. You seem to have dropped quite a bit of body fat in a short period of time. Just wanted to mention that it could be the reason your mind is racing and you are unable to shut down. Low body fat seems to do that to me at least

Your thorough style of explaining everything us impressive!

Well I'm vegan too but no, you didn't gain 4 kg muscle in 23 days. Most beginners can gain 5 kg muscle mass in the first year of their training. So here are some possible logical explanations why it looks like you gained 4 kg muscle: 1) Measuring/scanning error. 2) If you start taking creatine after a long time of not taking it. Creatine can absorb so much water so quickly to muscles. 3) You started working out again after a long pause so muscle memory kicks in. Even with this scenario, it would be mostly water in muscles.

Congratulations!! Your hard work has paid off 🎉🎉 Love your content, as always! also, your mom is so sweet haha happy late birthday to her

Hey Leif, Gaining 9 pounds of lean body mass AND losing fat,in 23 days, is highly highly doubtful, If not IMpossible. I have never heard anyone gaining that much muscle, without gaining half of it in fat, let alone losing fat at the same time, and in so short period of time. I don't know why that is, but i still have my concerns about how is that possible. Anyways, i have 2 suggestions for future videos. 1. Make a video consuming 1 pound of soy per day, for one month, as Brian Turner has done. Take a blood test before and after, and compare them when you finish the challenge. Curious to see your results on your hormones (thyroid mainly), libido, appetite, physique,and many more. Hope you try it! 2. What is Dr Greger's take on seitan? We know that gluten is inflammatory, so eating seitan often would not be a wise choice for most of us? Or, doesn't it matter as long as we are not celiacs? Thanks!

Dude, your cholesterol #s are insane!! Looking good from the inside out!! WTG

So many vegan GAINS!! Proving all the haters and skeptics wrong 💪🏻