Untitled Document
 

Bodybuilding Nutrition Program

by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004

Bodybuilding for MASS


Example Day 1

8AM
1 1/2c Oatmeal
1 Banana
Soy Protein Drink
16oz water
8g pro 210 Cal
1g pro 80 Cal
20g pro 330 Cal
29g pro 620 Cal

10AM
1 cup walnuts
1 cup grapes
1 Clif bar
16oz water
14g pro 250 Cal
0g pro 100 Cal
12g pro 240 Cal
26g pro 590 Cal

12PM
2 boca burgers
4 slices of bread
1 baked potato
1 serving spinach
2 tofu hotdogs
24oz water
26g pro 180 Cal
24g pro 720 Cal
5g pro 80 Cal
2g pro 70 Cal
18g pro 90 Cal
75g pro 1,140 Cal

2PM
3 serv. crackers
2 s. peanut butter
1 banana
8oz orange juice
6g pro 210 Cal
14g pro 340 Cal
1g pro 80 Cal
1g pro 100 Cal
22g pro 630 Cal

4PM
Soy protein drink
12oz water
20g pro 340 Cal 20g pro 340 Cal

6PM
4 serv. pasta
2 s. refried beans
1 cup broccoli
2 serv. baked tofu
16oz orange juice
28g pro 480 Cal
12g pro 140 Cal
5g pro 150 Cal
26g pro 150 Cal
1g pro 200 Cal
72g pro 1,120 Cal

8PM
1 Orange
1 serving almonds
12oz natural soda
1g pro 80 Cal
7g pro 100 Cal
0g pro 170 Cal
8g pro 350C

10PM
Soy protein drink
2 serv. corn chips
2 serv. salsa
20oz water
20g pro 340 Cal
4g pro 240 Cal
2g pro 140 Cal
26g pro 720 Cal

Totals 278g protein 5,510 Calories

Example Day 2

8AM
4 Organic Waffles
Maple syrup
banana
soy protein drink
16oz water
16g pro 480 Cal
0g pro 80 Cal
1g pro 80 Cal
20g pro 340 Cal
37g pro 980 Cal

10AM
3 servings almonds
Clif bar
banana
16oz water
21g pro 300 Cal
12g pro 240 Cal
1g pro 80 Cal
34g pro 620 Cal

12PM
2 Tofu Salami sandwiches
2 servings spinach
2 servings carrots
16oz orange juice
56g pro 800 Cal
1g pro 100 Cal
1g pro 70 Cal
1g pro 100 Cal
59g pro 1,070 Cal

2PM
3 servings of crackers
2 servings peanut butter
1 Orange
16oz water
6g pro 180 Cal
14g pro 340 Cal
1g pro 60 Cal
21g pro 580 Cal

4PM
Soy protein drink
Flax oil/glutamine/B12
12 oz water
20g pro 340 Cal
0g pro 35 Cal
20g pro 375 Cal

6PM
2 boca burgers
3 servings lentil soup
1 boiled potato
1 cup broccoli
12oz soy milk
12oz water
26g pro 180 Cal
27g pro 360 Cal
5g pro 80 Cal
5g pro 100 Cal
11g pro 250 Cal
74g pro 970 Cal

8PM
2 slices of toast
2 servings peanut butter
16oz water
12g pro 340 Cal
14g pro 340 Cal
26g pro 680 Cal

10PM
2 soy protein drinks
16oz water
40g pro 680 Cal 40g pro 680 Cal

Totals: 311 grams of protein 5,955 Calories