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
08/10/2026
Most vegan nutrition advice isnât wrong⊠itâs just incomplete đ€·đŒââïž
You hear the headline numbers:
1.6â2.2g protein âïž
âeat in a surplusâ đœïž
âdonât forget carbsâ đ
âŠbut no one explains the bit that actually makes it work.
Thatâs usually why progress feels slow.
Not because youâre doing nothing, but because youâre doing the basics without the context đ§
Once you understand why these things matter,
nutrition stops feeling hard and starts feeling predictable (in a good way) đȘđ»
~ Ro, The Tofu Trainer
âVegan muscle is a square circle?â
How strange⊠đ€
Because last I checked, hypertrophy responds to:
âïž progressive overload
âïž sufficient calories
âïž adequate protein
âŠNot your moral philosophy đ€·đŒââïž
Your body doesnât have an opinion on where its amino acids come from đ
You can get everything you need to build muscle whilst being vegan đ±
đïž Next troll please! ;)
~ 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
If vegan muscle growth feels slow, itâs tempting to look for a shortcut.
Another supplement.
Another powder.
Another âmissing piece.â
But most people donât need more extras.
They need stronger foundations.
đœïž Calories
𧱠Protein
đđ» Training
Get those right consistently first.
Build the house before you buy the furniture.
~ Ro, The Tofu Trainer
The way there are people demonising oat milk and not batting an eyelid at a literal carcinogenic food is just insane đ„Ž
The way they only mention the plant milks that have rapeseed oil in (when there are so many that donât), but will happily have takeaways and other food with rapeseed oil in it⊠đ
Anything to make them feel better about a movement that they cannot stop from growing I suppose đ€
~ Ro, The Tofu Trainer
đŹ Comment GREEN GAINS below and Iâll send you the link you need đȘđ»
~ Ro, The Tofu Trainer
24/09/2026
đ±đđ» My simple breakdown of everything you need to include in your training to build vegan muscle:
â
Smart training split
â
Exercises that are easy to progress
â
The sweet spot for sets + reps
â
Exercise order that makes the most of your energy
No more guesswork or long routes to get there. Instead: An optimal structure that saves you time, stops confusion and prevents wasted effort from overtraining.
~ Ro, The Tofu Trainer
Itâs mental how generous all these doctors đ©ș and dieticians đ and actual accredited scientists đ§âđŹ come onto TikTok and offer their expertise opinion for free, without you even having to ask!!! đ±
Oh wait⊠no, theyâre just regular people with no qualifications whatsoever thinking they know better than all these professionals đ
~ Ro, The Tofu Trainer
đđ» Comfort food and protein? This oneâs for vegan muscle builders who want an easy win.
đ€€ Tofu Parmigiana đ€€
31g protein | 504 kcal per serving
đ± And as promised, hereâs the recipeâŠ
(2 servings)
280g block Tofoo tofu (cut into slices)
1 tsp olive oil (grease the tray)
Tomato sauce:
Âœ jar (â337g) Dolmio classic tomato sauce
Cheese spinach filling:
120g frozen spinach (thawed)
84g Violife pizza cheese
œ tbsp Italian seasoning
1 tsp garlic powder
1 tsp onion powder
5g nutritional yeast
œ tsp salt & pepper
Topping:
28g golden breadcrumbs
œ tsp olive oil
đ Make sure to SAVE this meal so you can build vegan muscle faster, starting with protein that actually feels comforting đ
~ Ro, The Tofu Trainer
17/09/2026
To celebrate 26 years on this planet I wanted to give back 26 things I have personally learned over the 8.5 years of veganism âșïžđ±
1. Get yourself in a community. Being vegan can be lonely, find others who make you feel part of something big.
2. Nutrients to prioritise: B12 (have to supplement), Omega 3âs (EPA and DHA), Vit D, Iron, Calcium, Iodine
3. Not everyone around you will be vegan, but donât tolerate anyone who hates on you or tries to pull you away from it. We donât need anti vegans in this space
4. Building muscle as a vegan is so doable. Look at all the athletes who are plant based, look at Torre Washington who is natural and going to Mr Olympia.. look at all the examples out there that show you itâs possible.
5. Quinoa/chickpeas/beans/nuts/lentils are not vegan protein sources. Theyâre carb or fat sources. Please do not rely on these for protein and then wonder why youâre tired/not growing muscle/have no energy blah blah blah
6. Some of my best vegan protein foods: Tofoo tofu (obviously), My Sunflower Family sunflower mince, Holland & Barrett Edamame or Black Bean Noodles, Protein Noodles (most supermarkets do these, check that theyâre vegan), if you have bread Jasonâs Sourdough protein loaf (not a huge bread person anymore but used to love it), Sunwarrior in chocolate is my go to breakfast to make my protein shake too!
7. You think youâre getting the omega 3âs you need by chomping on walnuts but youâre just overloading on ALA rather than EPA/DHA. Unless you can get algae in your diet, the only real way to get your omega 3âs is to supplement with algae oil.
CONTINUED IN THE COMMENTS đ±
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