Page 1 of 1

Day 2 of 12 Days of VB&F - Daily Workout and Meal Plan

Posted: Wed Dec 21, 2011 1:31 am
by robert
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.

The 12 Days of Vegan Bodybuilding & Fitness tips to prepare you for the New Year include:

-Daily Information
-Daily Inspiration
-Daily Success Tip
-Daily Contest
-Daily Prizes
-Daily Meal Plan
-Daily Workout
-Daily Featured Video
-Daily Featured Athlete

At the completion of the 12 Days of Vegan Bodybuilding & Fitness, the process of achieving New Year’s Resolutions begins. The website will provide and facilitate an online place to post goals, updates, journals, photos, and track progress. All participants keeping an updated journal for the entire month of January will receive a gift package comprised of tools to continue to support the participant’s goals. Participants are encouraged to keep their online journal going after the first month of their program.

Online mentors/coaches will be available to work one-on-one with participants assisting in the creation of their own unique health and fitness approach based on the participants individual goals. Visit to select your mentor (coming soon).

Ready for a New You for the New Year? Get started today!

Join us December 20-31 for 12 days of inspiration, information, motivation, contests, and prizes… all leading up to a NEW YOU ON NEW YEAR’S!

Visit us on each of the 12 days, for a featured article to inform you, a profile to inspire you, a tip to motivate you, and of course, prizes to reward you!

Then… by January 1, what will you do with the tools you have been given? Well, we hope you will be inspired to become a forum member (it’s free!). It’s a new YEAR and a new YOU! Keep track of your progress in your forum journal at least 5 days/week for the first month, and you’ll get a reward at the end! PLUS, the first [30] people to sign up by January 1st will have access to their very own Vegan Bodybuilding & Fitness mentor, who will be happy to help answer your questions and guide you to success in reaching YOUR vegan fitness goals!

So, what do YOU want to accomplish this year? Maybe you want to lose some weight. Maybe you don’t know where to start in the gym. Or maybe you’re already a pro in the gym, but not sure how to take it to the next level of competition. The point is, everyone has their own goal, but with commitment and work, they’re all possible… and Vegan Bodybuilding & Fitness is here to help.

To get involved, create a profile on our website forum here: It is free and takes about two minutes. Then create your own training journal to track your progress. Select a mentor from the collection of coaches from (coming soon) and fill out the following form to email them.

Participant Entry Form - Must be filled out by all participants

Please copy and paste the entry form into an email, enter your information, and send to The first 30 people to enter will be eligible to have access to their own coach for the month of January, to assist you in pursuit of your New Year's Resolution achievement! Please note that you must also register for a free account on in order to participate. All those who register by January 1 AND make an entry in their online VBB forum journal at least 5x/week between January 1-31 will receive a prize package.

Email address:
Location (City, State, Country):
New Year’s Resolution Goal:
Start Date:
Desired Achievement Date:
Past workout History:
Biggest Obstacles:
Favorite Foods:
Favorite Exercises:
Current training frequency:
Any injuries or info your mentor should have:

*Send completed registration form to and register on our forum at to start your daily journal.

Thank you for investing in your own health and fitness by joining us on our vegan athlete forum to create a whole New You for the New Year!

If you have any questions, email Karen at or Robert at

-The 12 Days of Vegan Bodybuilding & Fitness Team


Day 2 of 12 Days of Vegan Bodybuilding & Fitness - Daily Meal Plan


Daily Meal Plan:

Meal #1
Bowl of oats
Green Smoothie
16 ounces of water

Meal #2
3 pieces of whole fruit
Fruit juice or fruit smoothie
16 ounces of water

Meal #3
Bowl of lentil or vegetable soup
Large green salad with greens, sprouts, seeds, nuts, artichoke hearts and avocado
8 ounces of coconut water

Meal #4
2 whole-food based energy bars
Green Smoothie
16 ounces of water

Meal #5
Brown rice with steamed broccoli, cauliflower, carrots and other veggies
Green salad with dark greens including kale, spinach, and collard greens
16 ounces of water

Meal #6
Vegetable sushi with seaweed, rice, avocado, and cucumber
Small bowl of ginger soup

Estimated Totals:
Total Calories = 3,000
Total grams protein = 135g
Total grams of carbohydrates = 482g
Total grams of fats = 48g
Total water consumption = 108 ounces (factoring in water for protein drinks too)

Day 2 of 12 Days of Vegan Bodybuilding & Fitness - Daily Workout


Daily Workout

Find a bench that you can jump up on at least 20 times in a row so it is at a comfortable height

Repeat the following sequence 10 times

Box Jumps x 20
Push-ups x 20
100 meter sprint
Bench step-ups x 50
Abdominal bridge static hold for 30-60 seconds

Stretch at the end of workout.

Check back for tomorrow's updates!