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Vegetarian Eating for Transformation with Rob Mentha
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11-Jan-2012, Dr. Paul Cribb PhD.
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As you can imagine, I've certified a lot of trainers over 20-something years. I've seldom worked with one as good as Rob Mentha.
Rob before and after MP.
Unlike a lot of trainers, you can see Rob really practices what he preaches.
What impressed me about Rob is that he's built a great physique by incorporating MP into his vegetarian eating plan.
Generally I find there's two types of vegetarians - those that simply eat a high fat, high carb diet while avoiding meat. However, there are others that really know their food, where it comes from, how to prepare it and make vegetarian eating deliciously easy and healthy.
Then there are the select few vegetarians that know how to eat for transformation. Believe me when I tell you there is a big difference between eating vegetarian and eating vegetarian to optimize body transformation. Rob knows how to do it. Therefore, I was genuinely thrilled when Rob agreed to share his expertize with readers of mp-body.com
PC: Where you were born and grew up?
RM: I was born and raised in Werribee, in Melboune's West, I'm 25 years old. I'm blessed with a wonderful wife Erin and baby daughter, Winter Genevieve.
PC: Nice work mate! How long have you been a trainer?
RM: I’ve been a qualified trainer for 12 months. I first undertook certification for Personal Training 8 years ago, when I was 17, but didn’t finish it due to financial reasons. From then on I’ve continued to practice my passion for health and fitness, personally and through training many friends and family members over the years.
Last year I finally completed the Certification course via correspondence. That was the first time they offered the course online. I was awarded most outstanding Student!
PC: Cool! What made you get into personal training?
RM: I’ve been involved in sport and exercise for the majority of my life. My passion for health and fitness has led me to become a personal training. Since becoming a personal training I’ve been lucky enough to work with some amazing people. Personal Training is such a satisfying job. I’m privileged to be able to transform people’s lives by helping them achieve their goals. There is no better job than personal training.
PC: Rob, you've built a great physique from vegetarian eating. Can you give us some pointers on vegetarian eating, MP style?
RM: Firstly, I think getting your protein sources and requirements in order is a priority. Plant foods don't provide a highly concentrated source of easily assimilated essential amino acids - we need lots of these for recovery and muscle gains from intense exercise. Therefore, vegetarians need to identify which first class proteins they're willing to incorporate to help achieve their MP protein requirements and optimize training results.
For me personally, I don't eat meats. To ensure I meet my protein requirements I incorporate whey proteins, some low fat dairy and eggs. Then I aim to support this with as many of the plant-based FEONs (Foods Essential to Optimum Nutrition) in my meals as possible.
If those proteins don't fit your personal beliefs or lifestyle you simply make the choices that do. For instance, if I'm working with a client doesn't want to use whey proteins, there are a number of quality vegetable-based complete protein supplements that do the job; such as chick pea, or brown rice protein.
Another important aspect is that sometimes meal construction is unorthodox. For example when eating out, I might grab a Greek salad but I'll have an MP-LM ready to go with it. That way I still get metabolically precise meal construction nailed. Although I make a few modifications with food choices, I still follow MP to the letter.
PC: What are your favourite vegetarian dishes?
I have my own PT business and a young family so I'm extremely busy. I would like the opportunity to cook more but right now I aim to include as many plant food FEONS as possible into every wholefood meal. A typical meal for me that's simple, quick and tastes great would be my Sweet and Crunchy Cabbage Salad
• 1/2 Diced Cabbage
• 2 Grated Carrots
• 800 grams of Four Bean Mix
• 1 Diced Red Onion
• 300 grams of Beetroot
• 2 Cups of Spinach
• 1 Red Capsicum Finely Chopped
• 1 Continental Cucumber Chopped
• 200 Grams of Diced Sweet Gherkins
• 100 grams Kalamata Olives
• And 1/2 Cup of Sultanas
This dish provides 4 servings.
To this I would add some flaxseed oil, cottage cheese and maybe some boiled eggs. Now tell me that’s not nutrient dense!
Rob's managed to build some quality muscle while keeping ultra-lean -
its something you don't really see in transformations. It's a
deceptively difficult achievement that's only the product of an
extremely well executed nutrition plan.
PC: I notice that you incorporate whey proteins into your plan, what foods/nutrition materials do you think vegetarians need to incorporate for a successful transformation?
RM: As I touched on previously, protein sources need to be identified. In many cases I find a high quality protein supplement very helpful to ensure high blood amino acid levels throughout the day which enhance recovery and adaptations from training. Additionally, if you're serious about results, you also can't go without creatine monohydrate. I followed Cribby's Special Report on Creatine Cycling (FREE download) and I would have to say it was a huge factor nutritionally for my results.
The other must-have foods from a transformation perspective are legumes - all of them. I like beans - all kinds, chick peas and lentils particularly. They provide nutrient density, protein, taste and satiety to meals.
I include eggs and dairy, I think during hard training, the quality from these proteins is difficult to beat, but that's my personal choice. I also use low fat soy, almond and rice milk for my MP-LMs. With vegetarian eating for transformation, the hardest thing really is to make sure you're eating enough food to fuel your daily activity and recovery from training.
To help others, I've provided an entire one week plan below this article.
PC: That's fantastic Rob! I'm sure many will benefit from your example. I always like to finish off an interview by asking the trainer, what drew you to complete MP certification?
RM: Once I finished my PT course I wanted to gain expertise in nutrition. The Metabolic Precision course seemed like the complete package. Unlike other courses, MP has delivered way more than I ever expected. I continue to gain a wealth of knowledge daily, with the support of the website and your emails.
PC: I'm really glad you've taken advantage of all that MP provides, anything else you'd care to share?
RM: When I first took on the MP challenge myself, I thought the only results I would get was a Body Transformation. I was wrong. My performance in day to day life has improved incredibly. I’m healthier and happier than I’ve ever been. Metabolic Precision has given my business better direction. I now have a
scientifically valid, systemized approach to run my business and guarantee results for my clients. I
always wanted to be known as a body transformation specialist, now I deliver!
Rob is a Level 2 MP Certified Transformation Specialist located in Melbourne's west. Contact Rob by phone 0431 384 271 or email rob@organic-fitness.com.au
Become a Nationally Accredited Transformation Specialist and Save $$$ Limited Places, act now.
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so his meal plan was helpful, thanks