Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Thu Nov 27, 2014 7:02 am

All times are UTC - 5 hours




Post new topic Reply to topic  [ 1 post ] 
Author Message
 Post subject: Day 5 of 12 Days of VB&F - Daily Workout and Meal Plan
PostPosted: Sat Dec 24, 2011 3:14 am 
Offline
Site Admin
User avatar

Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21053
Location: Austin, TX
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 5 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.

Image

Meal #1
Bowl of oatmeal with plant-based protein powder mixed in
Sprouted common allergen-free bread with almond butter
16 ounces of water

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

Meal #3
12 sushi rolls “sliced up from two full size rolls” (rice and seaweed with avocado and cucumber)
½ roasted squash with steamed vegetables
16 ounces of water

Meal #4
3 pieces of whole fruit
Tropical fruit salad
16 ounces of water

Meal #5
Bowl of quinoa with kale, spinach, and a variety of beans and sprouts
Small green salad with seeds and common allergen-free nuts
16 ounces of water

Meal #6
Plant-based protein drink
2 whole food based raw food bars
16 ounces of water

Estimated Totals:

Total Calories = 3,800
Total grams protein = 175g
Total grams of carbohydrates = 550g
Total grams of fats = 90g
Total water consumption = 104 ounces (factoring in water for protein drinks too)


Day 5 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.

Image
Image of Nathane Jackson who is featured on http://www.veganbodybuilding.com

Chest and Biceps workout

Warm-up with 10 minutes of aerobic activity (running, stair stepper, jumping jacks, etc)

Three sets of push-ups of 10-20 reps to warm up the upper body

Chest

Incline barbell bench press 1x12, 1x10, 1x8

Flat bench dumbbell press 1x12, 1x10, 1x8

Decline barbell bench press 1x12, 1x10, 1x8

Cable crossovers 1x12, 1x10, 1x8

Biceps

Barbell bicep curls 1x12, 1x10, 1x8

Alternating dumbbell hammer curls 1x12, 1x10, 1x8

Dumbbell concentration curls 1x12, 1x10, 1x8

Stretch after workout. Wish someone (or a bunch of people) a happy holiday season.


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


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 1 post ] 

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 2 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group