Many believe eating meat is indispensable for building muscle and strength as one needs sufficient protein to build muscle. However, according to the British Council, there are 1.5 billion vegetarians around the globe. This is even more significant in India due to the deep cultural roots of vegetarianism. The latest 2023 figures suggest there are around 500 million vegetarians in India — about a third of the total population. (1)(2)
On Nov. 3, 2023, Muscle & Strength published a video on its YouTube channel wherein India’s first IFBB Classic Physique bodybuilder, Biki Singh, shared his complete vegetarian diet. Check it out below:
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Biki Singh’s Full Day of Vegetarian Eating
Singh earned his IFBB Pro Card by winning the 2019 IHFF Sheru Classic Pro Qualifier Series. Since turning vegetarian earlier in 2023, he has noticed a notable reduction in joint pain and inflammation.
Morning Routine
- Hot water
- Lemon
- Turmeric
- Salt
- Black pepper
Singh begins his day with hot water mixed with half a lemon and half a teaspoon each of turmeric, salt, and black pepper. He has maintained this morning ‘ritual’ for over a decade as it aids in detoxification. Singh then sets off for the gym for his first training session, which included stretching, cardio, and ab training. He drank coffee en route to the gym and sipped on BCAAs throughout the workout to promote recovery and minimize the risk of entering a catabolic state.
Meal One
- Oatmeal — 120 grams
- Honey — one tablespoon
- Almonds — 20 grams
- Mixed seeds — 10 grams
- Whey protein isolate powder — one scoop
Meal One Macronutrients
- Protein — 39 grams
- Fats — 22 grams
- Carbs — 115 grams
- Calories — 814
Singh had his first meal at 10:30 a.m. This meal remains consistent whether he is bulking or shredding. However, he adjusts the portion size to stay on track with his goals. Singh emphasized the importance of focusing on the meal and avoiding distractions like using a phone while eating.
Some people think it’s hard to be a vegetarian and a bodybuilder. But to be honest, it’s not that hard.
Singh compensates for the high-protein foods like eggs, fish, and chicken in his diet by drinking three to four whey protein shakes.
Meal Two
- Boiled chickpeas — one serving
- Whey protein isolate powder — 1.5 scoops
Meal Two Macronutrients
- Protein — 50 grams
- Fats — 4 grams
- Carbs — 24 grams
- Calories — 332
Singh’s second meal consisted of boiled chickpeas, purchased from a roadside vendor in India, and one and a half scoops of whey protein isolate. He keeps roasted oil-free chickpeas handy for snacking and avoiding cravings. Singh trained chest and biceps after the second meal.
https://www.instagram.com/p/CzN9omfvbh1/
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Meal Three
- Kidney beans — 150 grams
- Rice — 250 grams
- Ghee — one teaspoon
Meal Three Macronutrients
- Protein — 20 grams
- Fats — 18 grams
- Carbs — 104 grams
- Calories — 658
Singh’s third meal comprised kidney beans and rice. He added ghee (clarified butter) to the rice to increase the meal’s fat content.
Meal Four
- Roti (bread) — two
- Chickpeas — one serving
- Butter — one tablespoon
- Almond milk — one serving
Meal Four Macronutrients
- Protein — 23 grams
- Fats — 26 grams
- Carbs — 89 grams
- Calories — 682
Hailing from Punjab in Northern India, Singh mentioned that a staple diet for people in that region consists of roti (bread), chickpeas, and unsalted butter. Singh ate this meal at a Gurudwara langar (a Sikh temple community kitchen).
Meal Five
- Cheese — 200 grams
- Eggplant — one
- Dates — two
Meal Five Macronutrients
- Protein — 43 grams
- Fats — 46 grams
- Carbs — 30 grams
- Calories — 706
Singh prefers eating a big meal before bed. In this meal, he skips carbohydrates and prioritizes high-fat foods like dates and cheese. Singh cautioned against frequently changing diet, training, and recovery routines, highlighting the importance of sticking with tried and tested methods. “If something is working, keep doing it,” said Singh.
Total Macronutrients
- Protein — 175 grams
- Fats — 116 grams
- Carbs — 362 grams
- Calories — 3,192
https://www.instagram.com/p/CzEmtvgvzPM/
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Biki Singh Chest and Biceps Workout
Here is a snapshot of Singh’s chest and biceps training routine:
- Isolateral Machine Chest Press
- Cable Flye
- Dumbbell Pullover
- Dumbbell Biceps Curl
- Dumbbell Concentration Curl
- Barbell Curl
References
- Van Niekerk T. Shifting Attitudes Towards Meat Consumption: Understanding Vegetarian Statistics. World Animal Foundation. Published October 10, 2023.
- Nils-Gerrit Wunsch. Statista. Global Country Ranking of Vegetarian Share. Statista. [URL]. Published [June 2023].
Featured image: @ifbbpro_bikisingh on Instagram
