I think it comes down to what are your goals, but also, what are you currently eating? A lot of vegans are eating things like beans, nuts, peanut butter, oats, whole grains, and they're saying this is how I get my protein on a vegan diet. And the detail we should pay attention to is, those foods listed above are comprised of more than just protein. When you get nuts, you're getting more fat than protein. When you're eating beans, you're getting more carbs than protein. And so, you're setting yourself up for a not-a-very-high-protein diet. So, how much protein do you need? I still believe it depends on your goals. If you're just trying to live to a ripe old age, 50 grams of protein a day is probably great for most. But if you're really trying to build muscle, if you want to grow in the gym, if you want to start hitting PRs, if you want to stop being skinny fat, I stick with the tried-and-true 0.8 to 1 gram per pound of body weight per day. It seems to be working really well. I've done it with myself, with other pro-level vegan bodybuilders, and over 500 clients. If someone you know haven’t yet seen my High-Protein Vegan Recipes book, grab it here: https://vegansquadcoaching.com/cookbook I’d love to know what your favorite source of protein is currently!

If you’ve been impacted by the Vegan Squad in any way, or you believe in what we’re building.. THIS IS YOUR CHANCE TO SUPPORT! We’ve got a deal on Vegan Squad shirts right now, 1 for $30 or 2 for $50. Limited time offer while supplies last. Plus, extra gifts you can add on to your order for additional support (and yes, they’re worth it 👀) Every order directly supports the community, the mission, and everything we’re building inside VSC. Please send a DM to @John Thomas Vegan Squad Coach here in order to get a shirt mailed to you! Thank you for being here and for being the change!

I'll go first. I've been vegan since I was 13 years old.

At the Orlando International Vegan Food Festival in April, I called a pre-vegan on the stage to ask him 4 simple questions, and he answered honestly. I hope watching this conversation inspired both him and you to go vegan and to further speak up for the animals. 🌱💚🙏 Watch the full video on my YouTube Channel! https://youtu.be/207wSUs0KhE?si=zCSncijq7pKbdeKK

I get this all the time from clients. They're like "Hey, you sent me the list and I'm supposed to do this, and then this, and then this, but can I do it backwards? What if the gym is packed?" At the end of the day, do your best. If the gym is packed and you can only go in the order that you can, do so. But if you're asking what is optimal, following the exercises in the order listed is best. For example, on your back day, you're probably going to have in your program a lat pullover, where you're doing an isolation movement to get your lats warmed up. This isn't to grow you into the biggest, strongest, leanest, sexiest human alive. It's to allow your mind-muscle connection to get with your lats, get some blood flow in there, and then be better able to perform on your next exercises more safely. So exercise order does matter. Do your best. If you can, follow it the way I've listed it out. Question for this group: do you perform your compounds or isolation movements first?