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Day 7 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

 

Day 7 of The 12 Days of Vegan Bodybuilding & Fitness - Daily Workout and Meal Plan

 

Daily Meal Plan

 

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

 

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc6/39757_1509551492864_1056650054_1485252_5631241_n.jpg

 

Meal #1

Large fruit salad with a lot of variety of fresh fruits with sprouted buckwheat (gluten-free)

Green smoothie

16 ounces of water

 

Meal #2

Dried fruit and mixed common allergen-free nuts and seeds in trail mix

Vega or other plant-based nutrition drink

16 ounces of water

 

Meal #3

Large green salad with walnuts and pecans

Collard green wrap with hummus and peppers

16 ounces of water

 

Meal #4

Whole food bar such as ProBar, Vega Bar, Larabar, etc.

2 pieces of whole fruit

16 ounce water or tea

 

Meal #5

Bowl of brown rice with curry sauce and a variety of vegetables

Bowl of lentil/vegetable soup

16 ounce yerba maté

16 ounces of water

 

Meal #6

16 ounce spirulina protein drink

8 ounce coconut water

1 papaya

 

Estimated Totals:

 

Total Calories = 3,700

Total grams protein = 160g

Total grams of carbohydrates = 585g

Total grams of fats = 80g

Total water consumption = 112 ounces (factoring in water for protein drinks too)

 

 

Day 7 of 12 Days of Vegan Bodybuilding & Fitness - Daily Workout

 

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

 

http://www.veganbodybuilding.com/profile_lisa_1.jpg

Photo Lisa Koehn, featured on http://www.veganbodybuilding.com here: http://www.veganbodybuilding.com/?page=bio_lisa

 

 

Back and Abs Workout

 

Warm-up with 10 minutes of aerobic activity (running, jumping jacks, box jumps on a bench, stair running, etc)

 

-Three sets of push-ups of 10-20 reps to warm up the upper body

 

Back

 

Chin-ups 1x12, 1x10, 1x8

 

T-bar rows 1x12, 1x10, 1x8

 

Dead lifts 1x12, 1x10, 1x8

 

Cable rows 1x12, 1x10, 1x8

 

Abs

 

Hanging leg raises 1x20, 1x20, 1x20

 

Cable pull-downs 1x20, 1x20, 1x20

 

Front and side crunches 1x20, 1x20, 1x20

 

-Stretch after workout. Wish someone (or a bunch of people) a happy holiday season. Do something nice for someone else and show gratitude as often as possible.

 

Check back for tomorrow's updates!

 

http://www.veganbodybuilding.com/forum

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