Can You Build Muscle on the Rice Diet?

So here’s a sentence I never thought I’d say: I just finished my first ever vegan workout. Yep — after years of being the guy who ate pounds of beef and eggs like they were going out of style, I’m now walking into the gym fuelled entirely by rice, lentils, and orange juice.

And let me tell you… it felt weirdly good.

When I first stepped back into that gym after nearly two years, it was equal parts excitement and what the hell am I doing here again? The last time I trained consistently was back when I was deep in carnivore mode — all meat, no carbs, and honestly, no energy either. I used to push through workouts on fumes, but somehow, recovery was effortless. Like, I’d wake up the next day ready to go again, even after going hard.

But now? Now I’m on the complete opposite side of the nutrition spectrum.
I’m high-carb, low-fat, 100% plant-based, and — brace yourself — doing it all on the Rice Diet.

👇 If you’d rather watch the video version, it’s right below 👇

Looking Back at My Training Days

Back in my teens, I lived in the gym. I’d hit bro splits, push-pull-legs, sometimes six days a week like it was my religion. Fast forward a few decades and I’ve got a dodgy spine, a knee that sounds like Rice Krispies, and a layer of “experience” around my waist that I’m not exactly proud of.

That’s the thing about life — one day you’re chasing PRs, the next you’re chasing your breath after a set of warm-up squats.

When I was training on carnivore, I didn’t think much about energy. I’d get through workouts fine, but I was always flat. It wasn’t that I was lazy — it just felt like my body had one gear: survive, not thrive. I could grind through sets, but that spark — that inner drive to push harder — was missing.

How Carbs Changed My Workouts

Now, coming back to the gym with carbs in my system feels like someone plugged me back into the grid.

I’m not saying I suddenly turned into a superhero, but it’s wild how much lighter everything feels when your muscles aren’t screaming for glucose. That first workout back reminded me what real fuel feels like — steady energy, actual focus, and no “brain fog” halfway through.

It’s funny because we’re so conditioned to think carbs are the enemy. But when you’re lifting, sweating, and trying to rebuild muscle after years away, carbs feel like the best friend you didn’t know you needed.

That’s what I like about this whole Rice Diet setup. It’s brutally simple — just rice, lentils, juice, fruit — but it gives my body what it needs to move again.

If you’re curious how that simplicity plays out day-to-day, I shared it in What I Eat in a Day on the Rice Diet (Easy Weight Loss). It’s repetitive, sure, but it works — and when it comes to sticking with a plan, simple wins every time.

A focused man in a hoodie looks at himself in the mirror, adjusting the hood. Text reads "New Chapter. SAME GOAL." The setting is a gym, reflecting determination.
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The First Day Back: Painful but Promising

So, what did day one look like?

I spent about 90 minutes in the gym — just enough to get my body moving again without waking up tomorrow unable to sit down. I went with lighter weights, higher reps, and lots of controlled movement. No ego lifting here. I’m easing in like a dad doing his first Zumba class — cautious but committed.

I didn’t even bother maxing out. Between my spine surgery recovery and my cranky knee, this comeback needs patience, not punishment.

And trust me, the soreness is already whispering: “You thought we were gone? Think again.”

But honestly, it feels good to feel it again. That reminder that my body’s still capable.

Can You Build Muscle on the Rice Diet?

The big question everyone asks me — and I ask myself — is: can you actually build or maintain muscle on a high-carb, low-fat, mostly rice-based diet?

Here’s what I’ve learned: muscle doesn’t care what diet you’re on. It cares that you lift, eat enough calories, get protein, and recover. That’s it.

Now, that doesn’t mean I’m eating rice and air. I’m still getting protein — around 90 grams a day from lentils, rice, and beans. Is it glamorous? No. Is it cheap and effective? Absolutely.

This post pairs nicely with The Hardest Part About the Rice Diet (Nobody Talks About) — because that one dives into the mental side of sticking with something this repetitive. Spoiler: it’s not hunger that breaks you. It’s boredom. But once you get past that, the freedom from food noise is incredible.

My Game Plan Moving Forward

Right now, I’m aiming for 2–3 gym sessions a week, nothing fancy. Just solid consistency. On the other days, I’ll hit the cross-trainer or walk outside — partly for fitness, partly for sanity.

I know I’m not in shape yet, but that’s kind of the point. This isn’t about perfection — it’s about momentum. I’m starting from scratch, at 40+, with a rice bowl in one hand and a gym towel in the other.

I think that’s what people forget: the hardest part of transformation isn’t the food or the workouts — it’s showing up when you feel miles from where you used to be.

It’s humbling. But it’s also freeing.

And that’s what I’m chasing this time around — freedom. Freedom from overthinking, from extreme diets, from that all-or-nothing mindset that kept me yo-yoing between “fitness phase” and “junk food hermit.”

Why I’m Sticking With This

You know that moment when you finish a workout and think, “Why did I ever stop doing this?” That was me walking out of the gym on day one.

Yeah, my muscles were shaking, and I looked like a boiled lobster trying to film b-roll, but I felt alive again.

I don’t need to be shredded or bench my bodyweight right now. I just need to show up — one session at a time. And if I can keep doing that while living on a $2.50-a-day Rice Diet, that’s a win in my book.

If you’ve ever hit a point where you felt too far gone, or you’re starting over again for the tenth time, you might like The Lazy Way to Get Leaner (That Actually Works). That post dives into how small, consistent effort beats extreme motivation every single time.

A woman sits on a gym floor with a towel around her neck, looking exhausted yet determined. Text reads "My First Vegan Workout" at the top.
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Final Thoughts: One Day at a Time

So yeah, that’s day one back. My first vegan workout. My first session fueled by rice, lentils, and juice — and somehow, it worked.

It’s not perfect. My form’s rusty, my strength’s low, but my mindset? Stronger than it’s been in years.

And if this journey proves anything, it’s that you don’t need fancy supplements or meat-heavy diets to get results. You just need structure, patience, and a few plates of rice.

Here’s to rebuilding — one rep, one bowl, and one sweaty gym session at a time.

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