Vegan Bodybuilding & Fitness

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 Post subject: Rob's nutrition programs on Home page
PostPosted: Sat Jul 28, 2012 9:13 pm 

Joined: Sun Apr 29, 2012 5:29 pm
Posts: 97
Was just looking at some of Rob's sample nutrition meals under the food section from the home page. Noticed that diet programs haven't been updated since 2007. I'm curious if Rob's mostly vegan fruits and vegetable diet is still a good diet . Rob if you are reading, can you provide a modify mostly fruit and vegetable diet for the avg female . thanks

Rob’s “mostly” Fruit and Vegetable Nutrition Program
by Robert Cheeke, Vegan Bodybuilder, September 1st, 2005

2 kiwis
2 sliced peaches or nectarines
Fruit smoothie with Vega Meal Replacement powder
16oz citrus juice

Slices of cantaloupe, honeydew, and watermelon
Bowl of mixed nuts
Celery sticks with peanut butter
16oz water

Large plate of mashed potatoes with mushrooms, carrots, peas, green beans, and broccoli.
Green salad with lettuce, spinach, cabbage, tomatoes, olives, and sprinkled seeds or nuts.
16oz fruit juice
16oz water

Fruit salad (slice up apples, pineapple, banana, peaches, and pears
Green salad with sprinkled nuts and seeds
16oz fruit juice or soymilk

Corn on the cob (or off the cob)
Steamed eggplant or squash.
Brown rice and beans with mixed veggies
16oz protein smoothie

Vegetable soup
Soy crisps or seaweed chips
16oz almond milk

 Post subject: Re: Rob's nutrition programs on Home page
PostPosted: Sat Jul 28, 2012 9:32 pm 
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3257
Good catch. I think it is still good info but updates and female specific would also be great. I'll forward this thread to him and make sure he doesn't miss it.


 Post subject: Re: Rob's nutrition programs on Home page
PostPosted: Sun Jul 29, 2012 9:35 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21053
Location: Austin, TX
Wow, I wrote that back in 2005.

I don't update the website very often. What started as a hobby in 2002 and turned into a business in 2003 kept me very engaged with the website for years, up until about 2006 or so. I haven't created much new content for the website since then.

I am, however, writing a bunch of new articles, now that I've completed a plant-based nutrition certification course through Cornell University and have learned a lot more.

That program above and all the programs I've created and listed are just samples from my own experience as a vegan athlete.

In general, my philosophy these days is to consume whole foods, almost exclusively, and eat a wide variety of fruits, vegetables, nuts, grains, legumes, seeds and other whole foods in small meals spread out throughout the day.

There are various vegan athletes that create meal programs for people but that is not something I'm skilled in at all. I just share my experiences. Even with my recent courses, I really have no idea how much a male or female of a certain height, age and weight should consume. I just constantly experiment on my own and share some of my examples of what I've done.

Check out as well. They're awesome and they have a strong focus on meal programs. Both Derek and Marcella are members of this forum as well.

All the best!



Check out my Vegan Bodybuilding & Fitness Book on Amazon ... 497&sr=1-1

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