Build muscle on a vegan diet.

Hi, I’m Muscle Deficient Vegan.

I’m a NASM Certified Personal Trainer (NASM-CPT) and a USA Weightlifting Level 1 Coach. I created this site for vegans, vegan-curious folks, and anyone considering a more plant-based diet who wants to get stronger, build muscle, and feel better.

Whether you’re brand new to the gym, a recreational lifter looking to pack on muscle, an athlete training for performance, or someone who simply wants to be healthier and more consistent, I’m here to keep training and nutrition simple, realistic, and effective.

Start here
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How I Can Help

I take the things that actually matter for results like training principles, nutrition basics, and evidence-based strategies and turn them into clear, usable guidance.

That means:

  • Workouts and programs built around progressive overload and consistency
  • Nutrition advice that’s realistic (and doesn’t require perfection)
  • Protein guidance that helps you hit your targets without overthinking it
  • Supplement info that helps you find what actually makes a difference
  • Recovery habits that keep you showing up week after week

I care a lot about accuracy and transparency. When it matters, I cite sources, explain tradeoffs, and update content as recommendations change.

What You’ll Find Here

Everything on the site is organized around five main pillars:

  • Training: hypertrophy programming, exercise selection, progression, technique, and smart ways to train from beginner to beyond
  • Protein: how much you need, protein quality, amino acids, and practical strategies to hit your target on a vegan diet
  • Nutrition: macros & micronutrients, calorie tracking (when helpful), performance fueling, and goal-based strategies (bulk/cut/recomp/fat loss)
  • Supplements: what’s worth it, what’s not, evidence-based basics, and how to keep it simple
  • Recovery & Lifestyle: sleep, stress, consistency, mindset, and navigating real-world vegan challenges

I also co-host the Deficient Vegans Podcast with Protein Deficient Vegan, where we dive deeper into vegan nutrition, recipes, fitness, and general veganism topics.

My Approach

I’m here to help you do the basics well, and keep doing them for long enough to see real results.

My approach is pretty simple:

  • Train with a plan (not random workouts)
  • Progress over time (more reps, more weight, better technique)
  • Eat for your goal (muscle gain, fat loss, performance, or health)
  • Hit your protein without overcomplicating it
  • Recover well so you can stay consistent

If you can do these things most of the time, you’re going to be in a great spot.

Start Here

If you’re new, these are the best places to begin:

Already familiar with the basics? Check out the full article archive.

Transparency

Some links on this site may be affiliate links. If you purchase through them, I may earn a small commission at no extra cost to you.

I only recommend products I genuinely believe are useful and I’ll always be upfront about what’s worth considering and what isn’t. Everything that I recommend is also something that I either already use, have used, or would use myself.

You can read more in my full Disclosure Policy.

Disclaimer

The content on Muscle Deficient Vegan is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your diet, exercise routine, or supplement use. Especially if you have a medical condition or take medications.

I’m here to share what works based on research and experience, but I’m not your doctor, and I don’t know your specific health situation. Use good judgment and get professional guidance when needed.

Learn more about this in my Health & Fitness Disclaimer.

Let’s Connect

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