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