The Tofu Trainer

The Tofu Trainer đŸŒ± I help vegans turn “I’ll start again Monday” to lean muscle that lasts
🧁 with food they love
đŸ„‚ a flexible lifestyle
⏱ & only 4 hrs/week in the gym

08/06/2026

Give this a try
 let me know what it does for your motivation đŸ˜‰đŸ”„

~ Ro, The Tofu Trainer

07/06/2026

I just had to 😂😂

Is crimson the new beige?? đŸ€”

In all seriousness, even if all my food was beige that doesn’t mean it’s boring, not nutritious or food that won’t allow you to build vegan muscle.

Focus on taste, nutrition and hitting your macro targets if you want to grow vegan muscle (you’ll get better results than if you just focus on the colours of the rainbow đŸ€­)

Sacrificing sleep? You’re slowing your progress without even realising it.Aim for 7-9 hours of quality rest every night,...
04/06/2026

Sacrificing sleep? You’re slowing your progress without even realising it.

Aim for 7-9 hours of quality rest every night, depending on what you need. Every person is different, I need 8.5hrs every night.

Less sleep means poorer recovery, higher cortisol levels (which kill gains), and lower growth hormone (which fuels growth).

Simple changes like winding down with a bedtime routine and ditching screens an hour before sleep can make a massive difference.

~ Ro, The Tofu Trainer

01/06/2026

đŸ‘‰đŸ» The perfect post gym 10 minute meal that gives you over 50g of protein đŸ€©

đŸ€€ Garlic Ginger Seitan đŸ€€

đŸŒ± And as promised, here’s the recipe


100g rice
225g tofoo seitan

Sauce:
1.5tbsp soy sauce
1tsp maple syrup
1 tsp olive oil
2 cloves garlic
1tsp ground ginger
0.25tsp black pepper
(You don’t need to add any salt- the soy sauce covers this!)

Boil your rice separately and then just fry the torn seitan chunks in a pan with oil, then once golden just add the sauce in and fry a bit more until fully coated!

💚 Make sure to SAVE this meal so you can build vegan muscle faster, starting with easier protein 😊

~ Ro, The Tofu Trainer

31/05/2026

I didn’t just want to give out more info.
I wanted to solve the problems I used to face:

đŸŒ± Constant confusion about what actually matters in vegan muscle building
đŸŒ± Starting strong, then losing motivation after 3 weeks
đŸŒ± Not knowing how to stay consistent when life gets busy

This guide gives you structure. Simplicity. And support, especially when motivation is wavering.
But most importantly
 it works.

And if you’re ready to finally get the results you’ve been working for


💬 Comment GREEN GAINS below and I’ll send you the link you need đŸ’ȘđŸ»

~ Ro, The Tofu Trainer

You’re training hard.You’re eating well.You’re trying to stay consistent. đŸŒ±đŸ’ȘđŸ»So when your muscle growth still feels slow...
28/05/2026

You’re training hard.
You’re eating well.
You’re trying to stay consistent. đŸŒ±đŸ’ȘđŸ»

So when your muscle growth still feels slow
 it’s frustrating.

Because it feels like you’re doing everything you’re supposed to do, yet your body still isn’t responding the way you imagined it would.

A lot of vegan lifters immediately blame:
‱ their genetics
‱ their program
‱ being vegan itself

But sometimes the problem isn’t what you’re doing in the gym


It’s what’s happening outside of it.

I’ll go into this more this time next week 👀

~ Ro, The Tofu Trainer

24/05/2026

đŸŒ± You didn’t go vegan because it was easy.
You did it because your why was so strong that going back wasn’t an option.

đŸ’ȘđŸ» Your training should be the same.
You don’t need more motivation — you need a reason that’s bigger than the excuses.

Find the “why” that aligns with your values

And showing up to the gym becomes who you are, not something you try to fit in.

đŸ‘‰đŸ» You’ve already proven you can do hard things. Now it’s time to do it again.

~ Ro, The Tofu Trainer

Here are my top 7 protein sources as a vegan muscle builder đŸ‘†đŸ»And no, it’s not just about tofu (even though I am The Tof...
21/05/2026

Here are my top 7 protein sources as a vegan muscle builder đŸ‘†đŸ»
And no, it’s not just about tofu (even though I am The Tofu Trainer 😉).

đŸŒ± Tofoo Tofu/Tempeh
đŸŒ± H&B Protein Noodles
đŸŒ± Sunwarrior Protein Powder
đŸŒ± Marigold’s Mo-Du Seitan Pieces (H&B)
đŸŒ± Silken Tofu
đŸŒ± Yellow Lentil Lasagne Sheets (Amazon)
đŸŒ± Sunflower Mince (Sunflower Family)

❗ Reminder: It’s not just about grams — it’s about amino acid profiles and consistency.
Get variety. Cover your EAAs. Stay consistent.

~ Ro, The Tofu Trainer

18/05/2026

I used to go about vegan muscle building like I used to (and sometimes still do đŸ«Ł) go driving without a satnav.

I thought I knew the way — lift weights, eat in a surplus, track protein — and just guessed when I hit a roadblock.

The result? Years of going in circles.

The day I actually followed a real plan, I stopped wasting time and started seeing results.

Stop guessing. Start growing.

~ Ro, The Tofu Trainer

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