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Track your macros

If your goal is to gain muscle you need to make sure you are eating enough calories and enough protein. Use an app like My Fitness Pal or Cronometer to ensure you are in a consistent caloric surplus of around 250 - 500 calories above maintenance.. You should also be aiming to consume a minimum of 1.6g of protein per kilogram of bodyweight. 

Lift 3 - 5x per week

To gain muscle you need the correct training stimulus. Hit the gym 3 - 5x per week and focus on big compound movements like squats, deadlifts, overhead press, bench press, pull ups and rows. Train progressively and try to add more reps or more weight each week. If you get stronger you will get bigger!

Take a B12 supplement

as a vegan it is essential that you are taking a high quality B12 supplement. I recommend taking 500mcg daily from in the form of MHA.

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[header]PERFORM Raw Plant Protein[/header]

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[body]Getting enough protein is crucial to help you reach your muscle building goals. I recommend taking a high quality protein powder 1 - 2 x daily to help you reach your protein intake. Our PERFORM Raw Plant Protein powder is fermented and contains digestive enzymes for superior absorption.[/body]

[link]https://www.vivolife.co.uk/products/perform[/link]

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[header]B12[/header]

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[body]As vitamin B12 cannot be found in plant foods it is an essential supplement for anyone following a vegan or vegetarian diet. Our vitamin B12 is in the form of MHA, the most effective form of vitamin B12.[/body]

[link]https://www.vivolife.co.uk/products/b12-vegan-liquid-b12-complex[/link]

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[image-alt]Click here[/image-alt]

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[header]D3 WITH K2[/header]

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[body]Our body produces vitamin D when we are exposed to sunlight, but cold winter months and our modern lifestyles mean that many of us don’t get enough. Take 1000 - 2000IU daily to ensure your vitamin D is covered.[/body]

[link]https://www.vivolife.co.uk/products/d3-plant-based-d3-with-k2[/link]

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[image]https://cdn.shopify.com/s/files/1/1374/7199/files/D3_with_K2_50ml.png?v=1587466596[/image]

[image-alt]Click here[/image-alt]

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