Vegan Bodybuilding & Fitness

12 Days of Vegan Bodybuilding & Fitness - December 20-31, 2011

Vision: 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 7 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.



Meal #1
Large fruit salad with a lot of variety of fresh fruits with sprouted buckwheat (gluten-free)
Green smoothie
16 ounces of water

Meal #2
Dried fruit and mixed common allergen-free nuts and seeds in trail mix
Vega or other plant-based nutrition drink
16 ounces of water

Meal #3
Large green salad with walnuts and pecans
Collard green wrap with hummus and peppers
16 ounces of water

Meal #4
Whole food bar such as ProBar, Vega Bar, Larabar, etc.
2 pieces of whole fruit
16 ounce water or tea

Meal #5
Bowl of brown rice with curry sauce and a variety of vegetables
Bowl of lentil/vegetable soup
16 ounce yerba maté
16 ounces of water

Meal #6
16 ounce spirulina protein drink
8 ounce coconut water
1 papaya

Estimated Totals:

Total Calories = 3,700
Total grams protein = 160g
Total grams of carbohydrates = 585g
Total grams of fats = 80g
Total water consumption = 112 ounces (factoring in water for protein drinks too)


Day 7 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.


Photo Lisa Koehn, featured on http://www.veganbodybuilding.com here: http://www.veganbodybuilding.com/?page=bio_lisa


Back and Abs 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

Back

Chin-ups 1x12, 1x10, 1x8

T-bar rows 1x12, 1x10, 1x8

Dead lifts 1x12, 1x10, 1x8

Cable rows 1x12, 1x10, 1x8

Abs

Hanging leg raises 1x20, 1x20, 1x20

Cable pull-downs 1x20, 1x20, 1x20

Front and side crunches 1x20, 1x20, 1x20

-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

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Great workout!
The girl that's in the picture with Robert is wearing a tank that says "Bachatera" on it. Aside from merengue, bachata is one of the most distinnctive music genres from my country! Pretty cool!

Yeah, I've heard it is very popular there. My friend in this photo is pretty obsessed with that genre of music, so I learned a bit about it.

Thanks for all your support and involvement in this program!

All the best!

-Robert

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1