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 4 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
Fruit smoothie
16 ounces of water

Meal #2
Common allergen-free nuts and seeds in trail mix
Sprouted buckwheat and mung bean salad
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
3 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 mate
16 ounces of water

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

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)


12 Days of Vegan Bodybuilding & Fitness - Day 4 - Daily Workout

Workouts by Robert Cheeke are just examples and can be altered in any way you like.

Only try this if it isn't too cold or icy where you are. If it is cold or icy, use a tall indoor staircase in place of the steep hill:

Find a fairly steep hill that is safe to run on
200-meter hill sprints x 10 (sprint up, jog down, turn right around and sprint up again)
30-minute run
5 sets of lunges
Stretch at the end of the workout.



Check back for tomorrow's updates!

www.veganbodybuilding.com/forum