If ones goal was longevity and a very lean 220 pounder would the vegan diet be the healthiest . I ask because most plants are easier to digest , promote nitric oxide release , higher in potassium and other essential minerals.
Lots and lots of really good input here.
Now . . . a lean 220 lb. vegan bodybuilder is not going to happen in
your lifetime. Not that is impossible, I think it is, but it will take a
paradigm shift in diet and nutrition that most bodybuilders are not
capable or willing to make after having been brainwashed for so
long into thinking otherwise.
Health and successful bodybuilding today do not go hand in hand,
we all know that. They can but right now they don't.
Personally I have no axe to grind of this subject. Do what you want to
do, live and let live, but do no harm to others. Again, personally, I think
a plant based food plan with a sprinkling of eggs, fish and dairy is best
for me. And when I say that I mean a sprinkling, it is occasional, part of.
My opinion.
I will tell this story again because it clearly illustrates what is possible,
what the human body is capable of under extreme stress. (For those
that are sick of this story, you are free to move on
) My wife has
walked the Pacific Crest Trail (PCT), from the Mexican border to Canada,
all on a plant based food plan. (More people have been to the top of
Everest than have completed this as a through hike.) Now . . . I did very
careful and accurate measurements; size, strength and bf before she
started and after she finished. In a habitual caloric deficit for months
and months, being unable to carry more calories than she burnt, overall
she lost weight but her leg and calf size increased.
Hips stayed the same size. From the hips up, significant loss of fat, muscle
and strength. But not one sick day while averaging over 20 miles a day
for months and months with some 30 milers thrown in for shits and grins.
The parts that grew (legs) were stronger, the parts that were smaller were
weaker. There was no signal, no significant stimulus to get bigger but the
legs had to get with the program . . . adapt. Zero loss of strength, even
stronger in some lower body exercises. Upper body took a beating, this
we anticipated.
She gained muscle on a strict plant based food plan in a caloric deficit; gained
strength and size where required and lost fat in the process. I know this is an
extreme example, probably not typical but it is an example of what the human
body is capable of.