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Day 9 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 9 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://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc4/66528_1590552077828_1056650054_1685850_3481237_n.jpg

Vegan food gets a thumbs up from this group of vegan athletes!

 

Meal #1

3 pieces of exotic fruit

3 ounces of wheatgrass

Green smoothie with protein powder

12 ounces of water

 

Meal #2

Assortment of vegetables with hummus or bean dip

12 ounce green tea

12 ounces of water

 

Meal #3

Bowl of quinoa with greens and tempeh

Small green salad

12 ounces of water

 

Meal #4

3 pieces of whole fruit

Flax crackers with almond butter

Green smoothie with hemp protein

12 ounces of water

 

Meal #5

Yam fries with dark leafy green vegetables

Bowl of asparagus and broccoli

Small salad with hemp seeds and pumpkin seeds

12 ounces of water

 

Meal #6

3 pieces of whole fruit

Vega or other plant-based protein drink

12 ounces of water

 

Estimated Totals:

 

Total Calories = 4,000

Total grams protein = 190g

Total grams of carbohydrates = 600g

Total grams of fats = 90g

Total water consumption = 108 ounces (factoring in water for protein drinks too)

 

 

Day 9 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_attila_4.jpg

Photo of Attila Hildmann, today's featured athlete: http://www.veganbodybuilding.com/?page=bio_attila

 

 

Total body workout without any gym equipment

 

-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

 

Run for 3 miles at a moderate pace

 

Push-ups 1x20, 1x20, 1x20, 1x20, 1xfailure

 

Sit-ups 1x30, 1x30, 1x30, 1x30, 1xfailure

 

Squats 1x30, 1x30, 1x30, 1x30, 1xfailure

 

Yoga poses or static holds for upper body for 10 minutes, with rest between sets

 

-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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