Includes Recipes,

Exercise Program,
And Motivation Tips

Delicious High Protein Plant-Based Recipes,

That are Energy Filled To Fuel Your Workouts!

workout
STARTERmanual
GUIDE
THE STARTER GUIDE TO

HEALTHY EATING
FUELED WORKOUTS
MOTIVATION & GOALS
The information in this guide is not intended to replace medical advice.

No action or inaction should be taken based solely on the contents of

this information.

Before begining this or any other nutritional or exercise regimen, consult

your physician to be sure it is appropriate for you.

The information and opinions expressed here are believed to be

accurate, based on the best judgement available to the author.

Readers who fail to consult with appropriate health authorities assume

the risk of any injuries.
 TABLE OF CONTENTS
1. Introduction

2. Plant Based Athletes Making Serious Gains

3. Common Plant-Based Diet Myths

4. Plant Powered Athletes Who Are Thriving on a Plant-Based Diet

5. Plant-Based Recipes
- Breakfast Recipes
- Dinner & lunch Recipes
- Shakes & Smoothies

6. Workout Program

7. What Are The Best Muscle Building Moves?

8. Sample 4 Day Split Routine

9. Mindset
- The Power Of The Mind
- Goal Setting

10. Let’s Get Started

 This Starter Guide is just a “small part” of the
actual Plant-Based Bodybuilding System, so that
you know THE FACTS and THE TRUTH of what you
will get if you decide to make a purchase.

After reading this guide, if you feel that the

information within PBB System is suitable for you
and helpful to achieve your goals,
Click here to get the complete package.
(or use the download button on the last page of this document)
 INTRODUCTION
Hi I’m Justin. And up until 2017, I was your
typical meat eating bodybuilder....

Everyday I’d eat lots of chicken breasts, 3-4

cans of tuna, 5 eggs, lean beef, fish and then
wash it all down with several scoops of whey
protein and milk.

It all changed for me when I watched the

documentary Earthlings. That’s when I
decided to do more research and everything
changed after that.

In a good way of course :)

One of my biggest concerns when I made the

choice to go plant-based. Even though “EAT
VEGAN”.
I actually dislike the term vegan because some communities can be very
judgemental and rude.

Everyone has their reasons for not eating meat and dairy, but I’m not one
to judge a meat eater.

All I can do is encou age them If they open to changing their diet. That’s
what my program, “Plant Based Bodybuilding” Is about.

...To Help people to achieve the body they want on a plant based diet.

If I , and millions of other plant powered athletes can thrive on a plants...

THEN SO CAN YOU!

 3 Common Plant-Based Diet
Myths
A lot of people are under the false notion that veganism is something
that has just come into existence. What is true, however, is the fact that
a lot of modern day research and studies has led to a sudden increase in
the number of people deciding to follow it. And with that, there has also
been a rise in the number of myths around the lifestyle.

Let’s have a quick look at these myths right before we debunk them com-
pletely.

MYTH #1: - YOU CAN’T GET ENOUGH PROTEIN FROM A PLANT-BASED DIET
“You’re a vegan? Where do you get your protein from?”. Get ready to be
asked that a lot! The single biggest myth there is about veganism; a lot
of people are under the assumption that plant-based foods aren’t rich in
protein. 20 to 40 percentage of the calories in beans, broccoli, and spin-
ach come from protein, rivaling the percentages of calories from protein
in most types of meat.

MYTH #2 - IF YOU EAT DAIRY, YOU WON’T GET ENOUGH CALCIUM

It might suprise you that, dairy is not the only source of calcium there is.
Yes, you don’t need to eat or drink dairy products to get the recommend-
ed amount of calcium.

Good sources of calcium for vegans include: fortified soya milk and juice,
soybeans, soynuts, broccoli, collards, kale, mustard greens, and calci-
um-set tofu and okra.
 MYTH#3: ANIMAL PROTEINS IS THE ONLY PROTEIN YOU NEED
TO BUILD MUSCLE
When protein is eaten it is broken down into amino acids. Proteins and
amino acids are used for almost every metabolic process in the body. And
as long as you’re getting the right amount of protein and amino acids, it
doesn’t really matter what your protein sources are.

From track and field athletes to bodybuilders, anyone can build incredi-
ble muscle strength and bulk with plant-based proteins.

5 PlANT POWERED ATHLETES

WHO ARE THRIVING ON A
PLANT BASED DIET
1. PATRICK BOBOUMIAN

Strongman Patrik Baboumian, FIBO competitor who won the Vegan

Athlete of the Year award in 2013
2. NIMAI DELGADO

Niami is a professional mens physique bodybuilder and has become one of

the most popular guys in the vegan fitness commmunity. He is completely
shredded even though he has never eaten meat in his life. Niami switched
from vegetarian to full-vegan since 2015 and has been thriving ever since.
He’s won several overalls so far in the INBA and NPC leagues.

3. TORRE WASHINGTON

Torre has been a vegan for over 2 decades now. When he was asked in
an interview, he said, “if there’s a disadvantage between vegans and
meat-eaters, there’s no difference since muscle is built based upon your
training regimen. “If anything, I am at an advantage being vegan, since
plants expedite the recovery and recuperation,”.
4. JEHINA MALIK

Jehina lives and breaths bodybuilding from the time she was a kid. She
has also been the longest running IFBB Pro Vegan athlete. Now Jehina is
giving back to the community to help other people achieve the body of
their dreams. - Jehina is definitely one to watch.

5. ERIN FERGUS

Erin was named Women’s Physique Pro by the Organization of Competitive

Bodybuilders. She couldn’t contain her enthusiasm on Facebook, exclaim-
ing, “A vegan pro, how about that?! I MADE HISTORY AGAIN FOR THE
ANIMALS!”
 Other plant powered
athletes making serious gains

Check these inspiring plant-powered athletes out on Instagram:

@[Link] @Jonvenus
@Patrikbabournian @Maxveganmuscle
@Iamavegan monk @ifbbjehinamalik
@conscious_muscle @korinsutton
@GregMoormann @domzthomas
@Jules_pro_figure @Max_veganfit
@rafaelpinto10 @VeganMuscleandFitness
BREAKFAST RECIPES
 OATMEAL BUCKWHEAT & PEANUT BUTTER

Serves 1

Prep 10 mins

Ready in 5 mins

INGREDIENTS
DIRECTIONS

●● Mixing Bowl 1. Mix all the ingredients into a big bowl (except for the banana
slices, walnuts and peanut butter.)
●● Whisk
2. Cook in a microwave for about 3-4 minutes (cooking time
●● 3/4 Cup oatmeal
vary from one microwave to another)
●● 1/2 Scoop (15g) of Vanilla Pea
3. Stir the mix 2 minutes after cooking has started (so the mix
Protein Powder doesn’t stick to the bowl or create chunks)
●● 1/2 Teaspoon of Stevia
4. Once the mix is cooked, top with the banana slices, walnuts
●● 1 Tbsp of Peanut Butter and peanut butter and enjoy!
●● ½ or 1 whole banana sliced

●● 1/4 Cup of walnuts

Total Calories: 581

Protein: 21g
Carbs: 60g
Fat: 11g
 VANILLA PUMPKIN CHICKPEA PANCAKES

Serves 1

10 mins
Prep 30

5 mins
Ready in 10 mins

INGREDIENTS DIRECTIONS

●● 1/3 Cup Chickpea Flour 1. In a mixing bowl, combine the chickpea flour, baking powder,
baking soda, and cinnamon. Give it a mix.
●● 1/2 Tsp Baking Powder

●● 1/4 Tsp Baking Soda 2. Then add the pumpkin, vanilla, stevia, and water. Give
everything a good mix until all is combined and you have pan-
●● 1/4 Cup Pure Pumpkin Puree cake batter.

●● 7 Drops of Vanilla Stevia 3. Heat a pan lightly coated in coconut oil over medium heat.
●● 1/4 Tsp Pure Bourbon Vanilla When hot, add 1/2 the batter to the pan. Cook for 3-4 minutes
or until bubbles form on the edges. Flip and cook an additional
Extract 3-4 minutes. Repeat for the rest of the batter.

●● 1/2 Tsp Cinnamon 4. To make the protein frosting, just combine the protein powder
●● 1/4 Cup Water and water (add slowly so you get the right consistency). Stir
and set aside.

Total Calories: 252

Protein: 24g
Carbs: 30g
Fat: 3g
 SCOTTISH OATS WITH ALMOND & BERRY
OATMEAL

Serves 1

Prep 10 mins

Ready in 10 mins

INGREDIENTS

●● Mixing Bowl 1. Mix all ingredients into a big bowl (except for the frozen
blueberries).
●● Whisk
2. Cook in a microwave for about 3-4 minutes (cooking time
●● 3/4 Cup of Scottish Oats
vary from one microwave to another)
●● 1/2 Scoop of Vanilla Pea
3 Stir the mix 2 minutes after cooking has started (so the mix
Protein Powder doesn’t stick or create chunks) .
●● 1/3 Cup of unsweetend Vanilla
4. Once the mix is cooked, add the frozen blueberries, mix
Almond Milk (Use a brand of your everything and enjoy!

choice)

●● 1/2 Tbsp of Flax Oil

●● 1/4 Cup of Frozen Blueberries

●● 1/4 Cup of Water

Total Calories: 360

Protein: 15g
Carbs: 37g
Fat: 17g
LUNCH AND DINNER
RECIPES
 POWER HOUSE SALAD WITH CHICKPEAS,
AVOCADO AND DAIRY-FREE CHEESE

Serves 1

Prep 10 mins

Ready in 10 mins
5 mins

DIRECTIONS
INGREDIENTS

●● 1 Can of Chickpeas, Rinsed FOR THE DRESSING:

and drained:
1. Whisk together all ingredients in a bowl until they come
●● Handful of parsley - together to a smooth dressing.

Chopped FOR THE SALAD:

●● 2 TBS of Green Onion,
2. Mix arugula, beans, lentils, and capers. Top with dressing
Thinly Sliced and enjoy!

●● 1/3 Vegan Chedder Cheese

(Diced)

●● 1 Avacado, Diced
●● Juice of 1 Lemon

●● Add Salt and Mix well

Total Calories: 743

Protein: 27g
Carbs: 108g
Fat: 28g
 AVACADO AND BLACK BEAN WRAP

Serves 1

Prep 5 mins

Ready in 1 mins

INGREDIENTS DIRECTIONS
●● 1 Avacado (without skin or seed) 1. Cut avocado into slices.

●● Chopped tomato 2. Drain black beans.

●● 1 Cup of Canned Black Beans
3. Add chopped tomato and add tomato sauce.
●● 2 Tortillas
4.. Wrap avocado and beans in the tortilla.

5.. Grill for 2 minutes

6.. Serve warm.

Total Calories: 733

Protein: 26g
Carbs: 96g
Fat: 27g
 KUNG PAO TEMPEH

Serves 3

Prep 10 mins

Ready in 25 mins

INGREDIENTS DIRECTIONS

●● 8 of Tempeh 1. Preheat oven to 390°F/200°C. Cut the tempeh in large

cubes. Marinate with the soy sauce for 10 minutes then bake
●● 2 cups of vegetables for about 20 minutes.
●● 2 tbsp of soy sauce
2. In the meantime, cook the vegetables according to package
●● 1/4 cup of peanuts directions, then season with extra soy sauce, salt and pepper.
●● 1 dash of salt 3. Mix vegetables, baked tempeh, and peanuts and enjoy!
●● 1 dash of pepper

Total Calories: 986

Protein: 69g
Carbs: 89g
Fat: 45g
 GARLIC GREEN BEANS WITH TOFU

Serves 3

Prep 5 mins

Ready in 10 mins

INGREDIENTS DIRECTIONS

●● 3 Tbsp of Olive Oil 1. Rinse the green beans and snip off their ends.

●● 6 Garlic Cloves 2. In a wok or nonstick skillet, warm the oil over medium heat.
●● 34 lb of Tofu
3. Add the green beans and garlic and saute for 5 minutes,
●● 6 Cups of Green Beans (sliced) stirring continuously.

4. Add the tofu and cook for 5 more minutes.

Total Calories: 782

Protein: 36g
Carbs: 56g
Fat: 51g
SHAKES AND SMOOTHIES
 PEANUT BUTTER PROTEIN SMOOTHIE

Serves 1

Prep 5 mins

Ready in 10 mins

INGREDIENTS DIRECTIONS
●● 2 cups kale (4.7 oz.) 1. Place the kale and banana in a blender, then add the hemp
seeds and peanut butter. To avoid them sticking to the sides of
●● 1 banana the blender, aim the hemp seeds and peanut butter toward the
●● 2 tbsp. hemp seeds center.

●● 1 tbsp. peanut butter 2. Add the ice & liquids and blend briefly until ingredients are
combined.
●● 2/3 cup water

●● 2 cups ice 3. Add powders, aiming for the center, and turn the blender up
slowly so that the powders blend instead of flying everywhere.
●● 1 cup almond or cashew milk Once combined, blend at high speed until smooth.
Pour into glasses and serve.
●● 2 tbsp. cacao powder

●● 1 scoop vanilla protein powder

Total Calories: 265

Protein: 21g
Carbs: 27g
Fat: 12.5g
 BLUEBERRY ALMOND VEGAN PROTEIN
SMOOTHIE

Serves 2

Prep 5 mins

Ready in 10 mins

INGREDIENTS DIRECTIONS

●● 1 Cup Unsweetened Almond 1. Combine all ingredients in a blender or bullet and blend until
smooth. Enjoy immediately.
Milk - Vanilla
2. Store any extras in ice cube trays in the freezer to be added
●● 1 Scoop Boomer Nutrition
to your next Blueberry Almond Vegan Protein Smoothie.
Organic Vegan Vanilla Protein

Powder

●● 1/2 Cup Blueberries - fresh

or frozen

●● Banana - fresh or frozen

●● Ice cubes

Total Calories: 168

Protein: 11.5g
Carbs: 28g
Fat: 2.5.6g
 STRAWBERRY-BANANA TOFU SHAKE

Serves 1

Prep 5 mins

Ready in 10 mins

INGREDIENTS DIRECTIONS

●● 1 package (10 ounces) frozen, 1. In a blender, puree berries until smooth.

Remove, and rinse blender.
unsweetened strawberries,

thawed 2. Combine the remaining ingredients in the blender.

●● 1 small ripe banana, peeled 3. Puree until smooth and thoroughly mixed, scraping down
sides with rubber spatula as necessary.
and sliced

●● 1 package (12 ounces) silken 4. Divide among glasses and spoon strawberry puree on one
side of each glass.
soft tofu, drained
5. Serve immediately or store in the refrigerator. If refrigerating,
●● 1 cup plain soymilk whisk to recombine just before serving.
●● 1/4 cup Syrup

●● 2 tablespoons fresh lemon

juice

Total Calories: 672

Protein: 26g
Carbs: 117g
Fat: 14g
WORKOUT PROGRAM
 WHAT ARE THE BEST
MUSCLE BUILDING MOVES?
There are literally hundreds of training programs out there - Some are
great and others not so good at all but what works for you will be
different than what works for other people.

For years, the most effective exercises that has been proven to Increased
strength, muscle growth and fat loss is to....

Focus on BIG COMPOUND MOVES And You

Won’t Be Dissappointed!
SAMPLE 4 DAY SPLIT ROUTINE
Here is my workout plan that you can follow.

I’ve been following the 4 day split for many years now and never had a
problem with it with reaching my goals.

The biggest mistakes a lot of people make is training more than two
days in a row.

Trust me, you don’t want to burn out to early in the week. When you
follow the workouts in this guide, your risk of overtraining is nil.

A 4-Day Split routine is ideal and it helps break up the week a bit.

For me, I like to train Monday and Tuesday, Take Wednesay off and Go
back and Train Thursday and Friday.

That way I have the flexibility of having the weekends to completely

unwind.
 DAY 1 CHEST AND TRICEPS

CHEST

1. Bench Press 4 Sets / 3-5 Reps

2. Incline Flyes 2-3 Sets / 6-12 Reps
3. Dumbell Bench Press 2-3Sets / 6-12 Reps
4. Dumbbell Flys 2 Sets / 40 Reps

TRICEPS

1. Close-Grip Bench Press 2 Sets / 3-5 Reps

2. Tricep Kickbacks 2 Sets / 6-12 Reps
3. Tricep Rope Pushdown 2 Sets / 6-12 Reps
4. Overhead Dumbell Press 1 Set / 40 Reps

DAY 2 - BACK AND BICEPS

BACK

1. Deadlift 2-4 Sets / 3-5 Reps

2. Bent-over Barbell 2-3 Sets / 6-12 Reps
Rows
3. Lat Pull-Down 2-3 Sets / 6-12 Reps
4. Seated Cable Row 2 Sets / 40 Reps

BICEPS

1. Dumbbell Alternate 2 Sets / 6-12 Reps

Curls 2 Sets / 3-5 Reps
1. Barbell Curls 5 X 10
2. Concentration Curl 1-2 Sets / 40 Reps
 DAY 3 - SHOULDERS AND FOREARMS

SHOULDERS

1. Seated Dumbbell Press 4 Sets / 3-5 Reps

2. Side Laterals 2-3 Sets / 6-12 Reps
3. Front Laterals 2-3 Sets / 6-12 Reps
4. Dumbbell Front Later- 2 Sets / 40 Reps
al Raise

FOREARMS

1. Dumbbell Wrist Curls 2 Sets / 6-12 Reps

2. Reverse Dumbbell Wrist Curls 2 Sets / 6-12 Reps

DAY 4 - LEGS AND ABS

LEG DAY

1. Squat 4 Sets / 3-5 Reps

2. Leg Extensions 2-3 Sets / 6-12 Reps
3. Lunge 2-3 Sets / 6-12 Reps
4. Leg Curl 2 Sets / 40 Reps

ABDOMINALS

1. Side Bends 2 Sets / 10-20 Reps

2. Hanging Leg Raise 2 Sets / 10-20Reps
MINDSET
 THE POWER OF THE MIND
So you want to build muscle, get big and strong? Great, but how
bad are you willing to work for it?

It all begins with having the right “MINDSET”. And Part of that is
having a strong desire to succeed. Without that it will be difficult
to sustain the motivation to consistently train over a long period of
time.

I would even go so far as to say that you that you MUST EXERCISE if
you want to live a happy and healthier lifestyle.

While others can debate how healthy a mindset this is, the truth
is, you will never hear highly motivated people say things like, “I
really want to get in shape but If I’d don’t then it’s no big deal”.
This is one of the biggest mistakes people make.

They want to improve their body but they are not willing work
hard for it.

This is why so few people reach their fitness goals. When January
comes along most gyms will be jam packed but come February or
March people lose motivation and stop working out.

But only the committed ones will stick around for the long term
will eventually get the body of their dreams.
 W Clement Stone Once Said...
“Whatever the Mind can Concieve, The
Mind Can Achieve”
Follow the steps below to reach your fitness goals

STEP 1 - ASK
The first step is to be very clear about the kind of physique or fitness level
you want and why?

STEP 2 - BELIEVE
If you want to reach your desired fitness goal, you need to BELIEVE that
all your efforts will pay off in the long run. In the beginning this can be
tough because it takes weeks or months to get the results you want. This
is when you need to use the power of belief. You do this by visualising
and affirming as if you already have it.

STEP 3 - RECEIVE
Apply these steps daily and it will bring you closer to reaching your
goals. Dream big, get excited, act as if you already have it and Take ac-
tion. Do this often enough and before you know it you will have the body
of your dreams.
 GOAL SETTING
To make this easier for you, grab a pen and a piece of paper and draw a
2 column box like the one below. In one column, write your top 3 goals.

In the second column, jot down the reasons you want to reach those
goals.

Here are some examples:

MY GOAL REASON FOR SETTING THIS GOAL

1. I want to Lose 3 inches from my I want to feel more confident and

waistline. look good in my clothes

2. I want to get 6 pack abs in 30 days If I had a six pack I would feel
more confident and I wouldn’t feel
self-conscious about taking your shirt
off at the beach.

If I were to reach only one of these The reason is because......

goals, It would be:
 WRITE YOUR GOAL IN THE PRESENT TENSE
What is your specific goal right now,
and in what time frame will you achieve it?

EG. I AM GOING TO... Don’t

write “I want to...” This will set up
your subconscious for success!

WHAT DOES YOUR DREAM BODY LOOK LIKE?

BE VERY SPECIFIC

Lean/Cut Ripped Athletic Natural Fit Built Beast Mode

Once you have found the kind of phsyique you want, print it off put it
somewhere you can see it every single day. (on your fridge, bedroom
mirror).
 LETS GET STARTED
Now that you have a good idea about the PBB System, we can jump into the
specifics on how to set up and a plant based diet work for you.

In PBB “Nutriton” manual, you’ll learn how to calculate body fat and learn
how much protein you need every day to ensure you are burning fat and
maintaining lean body mass.

You’ll also secret tips for for maintaining your ideal body weight forever.

In The PBB Workout anual, you’ll get some incredibly effective, fatburning
exercises that are combined with the Recipe Manual, to produce unbelieva-
ble amounts of muscle mass In the Mindset manual, you’ll learn more indept
secrets to stay on top of your diet and training so that you will continue get-
ting great results and enjoy the process at the same time.

I truly believe that if you follow The PBB System, you will quickly achieve
your muscle and fat loss goal as well as experience the health benefits. I
wish you all the best in your efforts and I do look forward to hearing about
your body-transformation success!
A SCIENTIFICALLY PROVEN, PLANT-BASED DIET
THAT’S 100% GUARANTEED TO BUILD MUSLE,
MELT AWAY UNWANTED FAT AND
TRANSFORM YOUR LIFE!

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