robert Posted December 27, 2011 Share Posted December 27, 2011 12 Days of Vegan Bodybuilding & Fitness - December 20-31, 2011Vision: 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 8 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://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash2/58729_1553256585464_1056650054_1602572_7455867_n.jpg Meal #13 pieces of whole fruitSmall bowl of oats12 ounces of fresh squeezed juice12 ounces of water Meal #2Assortment of mixed berriesGreen protein drink12 ounces of water Meal #3Large green salad with bean sprouts, cucumber, artichoke hearts, peppers, etc.Vega or other plant-based protein drink12 ounces of water Meal #43 pieces of whole fruit2 Tablespoons of almond butterGreen smoothie12 ounces of water Meal #5Large green salad with beans, broccoli, seaweed, beets, carrots, etc.An assortment of nuts and seeds12 ounces of water Meal #6 2 pieces of whole fruitProtein drink Estimated Totals: Total Calories = 3,500Total grams protein = 165gTotal grams of carbohydrates = 500g Total grams of fats = 100gTotal water consumption = 100 ounces (factoring in water for protein drinks too) Day 8 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_ryan_1.jpgPhoto of Ryan Wilson, owner of Vegan Essentials - http://www.veganessentials.com, featured on http://www.veganbodybuilding.com here: http://www.veganbodybuilding.com/?page=bio_ryan Shoulders and Triceps 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 Shoulders Dumbbell lateral raises 1x12, 1x10, 1x8 Seated military press 1x12, 1x10, 1x8 Over-head dumbbell shoulder press 1x12, 1x10, 1x8 Front cable or dumbbell raises 1x12, 1x10, 1x8 Triceps Rope triceps pull-downs 1x12, 1x10, 1x8 Skull crushers (French press) 1x12, 1x10, 1x8 Dumbbell kickbacks 1x12, 1x10, 1x8 Dips 1x12, 1x10, 1x8 -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 Link to comment Share on other sites More sharing options...
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