Tori Washington is making history as the first vegan competitor to step onto the Mr. Olympia stage in men’s physique.
But that’s not his only distinction—he’s also the oldest competitor in his category and the only natural athlete competing at this year’s event.
In a recent training session with fitness entrepreneur and fellow vegan athlete, Washington opened up about his unique training approach, mental preparation, and what it takes to compete at bodybuilding’s most prestigious event while adhering to a completely plant-based lifestyle.
With just 30 days until showtime, Washington’s journey offers invaluable insights for anyone looking to maximize their training results—vegan or otherwise.
Jump to:
- The Mental Game: Embracing Struggle as Opportunity
- Training Philosophy: Quality Over Quantity
- Form and Function: Technical Training Insights
- Genetics and Reality: The Honest Conversation
- Natural Athlete Competing Enhanced: Breaking Barriers
- Nutrition: Strategic Simplicity
- From Engineer to Pro: The Working Athlete Reality
- Stage Presentation: The Signature Pose
- Historic Moment Approaching
The Mental Game: Embracing Struggle as Opportunity
Washington’s approach to training isn’t just about physical execution—it starts with mental fortitude.
When asked about maintaining motivation during depleted, exhausting days, Washington revealed a perspective that separates champions from casual gym-goers.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
I actually look forward to those opportunities where it’s a struggle because if I can push past that struggle, that’s a win for me.
This mindset shift reframes difficult training days not as obstacles but as opportunities for growth.
Washington’s motivation intensified after his mother’s passing, which he describes as a “driving mechanism, kindling fire that was lit.”
Now I’m going to really shine for you and show you what can be done.
Training Philosophy: Quality Over Quantity
Washington’s training split defies conventional bodybuilding wisdom.
Rather than following rigid body-part splits, he prioritizes frequency and strategic focus on areas critical to his physique development.
I don’t really have splits per se. I train my back at least two to three times a week. And I train my shoulders about the same time because those are the most important aspects that I need to build for me.
This individualized approach highlights an important principle: optimal training varies based on personal weak points and goals.
The 45-Minute Maximum
Perhaps most surprising is Washington’s stance on training duration.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
You can get the best workout you would need to maximize your ability to grow in 45 minutes. If you train with intensity and intentionally, 45 minutes is all you need.
This efficiency-focused approach relies on supersets, proper form, and strategic exercise selection rather than marathon gym sessions.
Form and Function: Technical Training Insights
During the shoulder training session, Washington demonstrated several technique refinements that maximize muscle development.
Lateral Raise Rotation
Washington begins lateral raises with light weight—just 15 pounds—for 20 reps, focusing on a specific hand position.
He keeps his pinky finger highest during the movement, creating rotation that better targets the medial and rear deltoids.
This technical detail emphasizes a crucial training principle: going too heavy often sacrifices range of motion and proper muscle activation.
A lot of these guys don’t realize is that when you try to go too heavy, you kind of rob yourself of the opportunity to develop the muscle through its full range of motion. Starting light, really focusing on that ideal form, and then just building on top of that will actually get you better results in the long term.
Pre-Contest Cable Work
As competition approaches, Washington transitions to more cable movements for a specific purpose.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Cables help create constant tension. So it’s doing more carving instead of building.
This strategic shift from mass building to refinement demonstrates periodized training principles applied at elite levels.
Genetics and Reality: The Honest Conversation
Washington doesn’t shy away from acknowledging genetic advantages while maintaining that work ethic ultimately determines success.
Genetics do play a part. Not going to lie. A lot of people like to blame genetics for everything, but genetics do play a role. It’s not the only thing. I’ve seen guys that have not the greatest genetics outwork a lot of their shortcomings and end up being really competitive.
His waist measurement—an astonishing 25-26 inches at stage weight—provides undeniable structural advantage for creating the coveted V-taper physique judges seek.
For context, even fellow lean competitors typically maintain 30-inch waists at their leanest.
Natural Athlete Competing Enhanced: Breaking Barriers
Washington’s status as the only natural competitor at Mr. Olympia adds another layer to his historic qualification.
The IFBB introduced a natural pipeline in 2019, allowing drug-tested athletes a pathway to compete alongside enhanced competitors.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Washington acknowledges the inherent disadvantages—enhanced athletes recover faster and can train with greater volume—but reframes the achievement.
The fact that you beat anybody in the IFBB means that you beat a non-natural guy. And the fact that you’re up there with the top 30 guys means that you’re already top 30. Whether or not you get first or last, you’re up there. And that’s the most important part.
He compares simply qualifying to reaching the Super Bowl—an achievement requiring countless factors to align perfectly.
Nutrition: Strategic Simplicity
Washington’s nutritional approach prioritizes hitting macronutrient targets over meal timing dogma.
His current competition prep macros include:
- 1,800 total calories
- 190 grams protein
- 160 grams carbohydrates
- 50-55 grams fats
He eats three to four meals daily, sometimes consolidating to just one, adjusting based on weekly physique assessments rather than rigid scheduling.
Post-Workout Protocol
Washington’s post-workout shake exemplifies calorie conservation during prep:
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
- Two scoops vegan protein powder (cookies and cream flavor)
- 5 grams creatine
- Water (saving almond milk’s 30-40 calories when dieting)
His whole-food meals feature measured portions of white rice and plant-based protein alternatives, weighed precisely to match daily targets.
Vegan Protein Supplementation
Washington addresses common criticism of vegans using protein powders with practical logic.
Protein shakes are just a much easier, more effective way to hit your protein targets when you’re an athlete trying to get abnormal amounts of protein. Supplementation is designed specifically for that—to supplement your nutrition to get more of a specific nutrient.
He emphasizes that not all plant proteins are equal, noting differences in amino acid profiles, leucine content, and third-party testing between brands.
From Engineer to Pro: The Working Athlete Reality
Both Washington and his training partner shared careers as mechanical engineers while building their physiques.
Washington competed and earned his pro card while working 40-50 hour weeks in corporate engineering roles.
This reality counters assumptions that professional physique development requires full-time gym devotion or unlimited resources.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Stage Presentation: The Signature Pose
Washington developed a distinctive posing technique that maximizes his structural advantages.
I realized that I have very good oblique separation and my serratus and side obliques. With my small waist, by really rotating your hips, you can hide and create this illusion.
The strategic hip rotation makes his waist appear even narrower while maintaining shoulder width—a visual trick that shaves inches from his silhouette.
Yet holding these contracted poses while breathing, smiling, and appearing relaxed requires practice often underestimated by spectators.
Historic Moment Approaching
Washington competes on September 26th at 9:30 AM at the Las Vegas Convention Center.
His qualification represents multiple firsts: first vegan Mr. Olympia competitor, oldest in his category, and only natural athlete on stage.
We’re about to make history in 30 days. It’s never possible until somebody does it.
Regardless of placement, Washington’s presence on bodybuilding’s biggest stage shatters preconceptions about plant-based nutrition’s compatibility with elite physique development.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
His journey demonstrates that with strategic training, precise nutrition, and unwavering mental resilience, athletes can compete at the highest levels while adhering to ethical dietary choices.
For aspiring athletes—vegan or otherwise—Washington’s approach offers actionable wisdom: train with intensity over duration, prioritize form over weight, adjust strategies as goals evolve, and view challenges as opportunities rather than obstacles.
