50-Year-Old Vegan Bodybuilder Shares the Exact Protein Sources and Supplements Fueling His Shredded Physique
Yes, it's possible to get ripped while following a vegan diet. Don't believe us? Take Torre Washington, a professional bodybuilder who's followed a vegan diet since 1998, as an example. Late last year, Washington became the first vegan bodybuilder to qualify for Mr. Olympia—the most prestigious competition in the sport—proving that plant-based fuel can support elite-level gains.
"Don't complicate the journey and take in information from too many people," he advises anyone interested in a vegan diet. "It’s personal, so go within and recognize your 'why' for this journey."
Washington is more than ready to serve as the first natural vegan bodybuilder at Mr. Olympia 2026, posing as a source of inspiration for other plant-based athletes. Speaking with Men’s Journal, Washington shared a quick look at his weekly workouts and go-to protein sources during a bodybuilding prep phase.
c/o Torre Washington
Weekly Workout Plan
"I structure my workouts around my day-to-day career, which is training and online training," he explains. "I typically do two to three body parts a day for approximately six days out of the week. I'm more focused on bringing up any visible weak areas in my physique so that I remain symmetrical and complete."
- Monday: Legs
- Tuesday: Chest, biceps, abs
- Wednesday: Back, shoulders, triceps
- Thursday: Chest, calves
- Friday: Back, shoulders
- Saturday: Full body
Bodybuilding on a Vegan Diet
These days, protein is on everyone’s mind, and the question of daily intake is even more exacerbated for someone following a plant-based diet. But Washington shuts down the naysayers who claim getting enough protein on a vegan diet is impossible, as he consistently hits 190 grams a day.
"The plant-based sources that do the heavy lifting are fava bean tofu, seitan, tofu, greens, and beans," he explains. "Also, my favorite supplement: Vedge Nutrition protein."
Along with protein powder, he takes creatine and liquid L-carnitine as daily supplements.
Here's a quick example of what a day of eating might look like during a bodybuilding prep phase:
- Breakfast: Seitan bun, almond butter, shake
- Lunch: Fava bean tofu, vegetables, Japanese sweet potato
- Dinner: Seitan bun, maple syrup, white rice, and vegetables
Shakes come into the picture when food sources are limited
Related: This NFL Defensive End Found Success on a 100% Vegan Diet