robert Posted December 29, 2011 Share Posted December 29, 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 10 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-snc1/7219_1219198394218_1056650054_676821_6895235_n.jpg Meal #13 rice cakes with almond butterBowl of oats with Vega mixed in2 pieces of whole fruit chopped up and put in oats 12 ounces of water Meal #2Dates and coconut flakesGreen Smoothie 2 pieces of whole fruit12 ounces of water Meal #32 yams with almond gravy or peanut sauceStrips of tempeh with kale salad 12 ounces of hemp milkRice protein drink12 ounces of water Meal #4Large green salad with lots of veggies, beans, peas, and a variety of greensFresh squeezed juiceGreen Smoothie or protein drink12 ounces of water Meal #5Stir fried vegetables with tofu or steamed vegetables with tofuSmall green salad with walnuts and hemp seeds 12 ounces of water Meal #6 Protein drink or protein smoothie2 pieces of whole fruit12 ounces of water Estimated Totals: Total Calories = 3,900Total grams protein = 190Total grams of carbohydrates = 640g Total grams of fats = 70gTotal water consumption = 120 ounces (factoring in water for protein drinks too) Day 10 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://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc6/199068_1820282380942_1056650054_2140180_5559031_n.jpgPhoto of Derek Tresize, featured on www.veganbodybuilding.com here: http://www.veganbodybuilding.com/?page=bio_tresize Leg 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 -Three sets of bodyweight squats to warm up the lower body Workout with Gym Access Leg extensions 1x12, 1x10, 1x8 Squats 1x12, 1x10, 1x8, 1x6 Leg press 1x12, 1x10, 1x8 Hack squat 1x12, 1x10, 1x8 Lying hamstring curl 1x12, 1x10, 1x8 Standing calf raises 1x20, 1x15, 1x12 Workout without Gym Access Stair running for 20 minutes Lunges 1x30, 1x30, 1x30, 1xfailure Bodyweight squats 1x20, 1x25, 1x30, 1xfailure Star jumps 1x20, 1x20, 1x20 Wall-sits for 10 minutes, 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 Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now