robert Posted December 30, 2011 Share Posted December 30, 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 11 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://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc6/40721_1603927172197_1056650054_1712297_3794543_n.jpgHanging out in the kitchen! Meal #14 rice cakes with almond butter on them1 bowl of oatmealProtein drink or smoothie12 ounces of water Meal #24 slices of sprouted bread with almond butterRice protein drink12 ounces of water Meal #3Bowl of brown rice with veggies, greens, and organic unflavored tofuVega or other plant-based protein drink Meal #41 yam with greens and broccoli12 ounces of water Meal #5Bowl of quinoa with kale and tempehRice protein drink12 ounces of water Meal #61 yamBaked unflavored tofu with greens and mixed vegetables12 ounces of water Estimated Totals: Total Calories = 3,000Total grams protein = 200gTotal grams of carbohydrates = 440gTotal grams of fats = 60gTotal water consumption = 96 ounces (factoring in water for protein drinks too) Day 11 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-ash2/149052_1653102001537_1056650054_1802419_3040787_n.jpg Upper 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 Decline push-ups (feet up on a bench) 1x20, 1x20, 1x20, 1xfailure Narrow hand position push-ups 1x20, 1x20, 1x20, 1xfailure Chin-ups 1xfailure, 1xfailure, 1xfailure, 1xfailure Dips 1xfailure, 1xfailure, 1xfailure, 1xfailure -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. Here is a list of some non-equipment exercises to incorporate into your exercise program. If you are not familiar with one or more of these exercises by name, search it on the Internet to get a description (and often photos and videos) of what they are. Endurance and Lower Body Exercises: WalkingJoggingRunningSprintingHikingJumpingClimbingSquatsLungesWall sitsStair climbingBox jumpsJumping ropeLateral side-stepsUpper Body Exercises Chin-upsPull-upsDipsPush-upsStatic holdsHand standsWall push-upsBridge push-upsLifting heavy objectsBouldering and rock climbingPushing or pulling movements Core Exercises CrunchesSit-upsLeg lifts and leg raisesBridge static holdsYoga poses and movementsPilates movements and exercises Total Body Exercises Yoga poses and movementsJumping jacksStar JumpsRunningSprintingMountain climbingSequence of a squat to a push-up to a jump, repeatedCross-Fit exercises using body mechanics only http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc4/39469_1508514026928_1056650054_1481729_7716030_n.jpg 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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