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Day 3 of 12 Days of VB&F - Daily Workout and Meal Plan


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12 Days of Vegan Bodybuilding & Fitness - December 20-31, 2011

Vision: To create a structure and formula for success in a health and fitness program, providing helpful tools, resources, and guidance to turn goals into reality, making New Year’s Resolutions come true.

 

Follow the 12 Days of Vegan Bodybuilding & Fitness to achieve your New Year’s Resolutions! This 12-Day Formula For Success is the platform you need to finally make your health and fitness goals a reality.

 

Full details here: viewtopic.php?f=19&t=26972

 

12 Days of Vegan Bodybuilding & Fitness - Day 3 - Daily Meal Plan

 

Meal plans by Robert Cheeke are just examples and can be altered in any way you like.

 

http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc1/7219_1209298746733_1056650054_646174_3108449_n.jpg

 

Meal #1

2 pieces of whole fruit

Yerba mate drink

Fruit Smoothie

 

Meal #2

Whole food based Energy bar

Assorted fresh vegetables (carrots, cucumbers, peppers, others)

16 ounces of water

 

Meal #3

Burrito with rice or quinoa, greens, beans, and avocado

Green salad with nuts and seeds

12 ounces of hemp milk

16 ounces of water

 

Meal #4

3 pieces of whole fruit

16 ounces of water

 

Meal #5

Large green salad with steamed green vegetables and tempeh

Bowl of carrot/ginger soup

12 ounces of almond milk

16 ounces of water

 

Meal #6

2 whole food based Protein or Energy bars

Plant-based protein drink

16 ounces of water

 

Estimated Totals:

Total Calories = 3,800

Total grams protein = 170g

Total grams of carbohydrates = 640g

Total grams of fats = 60g

Total water consumption = 104 ounces (factoring in water for protein drinks too)

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc1/7219_1209298586729_1056650054_646171_2070381_n.jpg

 

 

 

12 Days of Vegan Bodybuilding & Fitness - Day 3 - Daily Workout

 

Workouts by Robert Cheeke are just examples and can be altered in any way you like.

 

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc4/67044_1592070955799_1056650054_1690012_7217778_n.jpg

 

Find a bar to do pull-ups from. This could be at a park, a school playground or any other bar that is safe to hang from by your hands holding your bodyweight.

 

Repeat sequence 10 times, followed by a 2-mile run

 

Pull-ups x as many reps as you can

2 minute run at a fast pace

Hanging leg raises x as many reps as you can

Narrow hand position push-ups x as many reps as you can

Stretch after workout

Check back for tomorrow's updates!

 

www.veganbodybuilding.com/forum

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