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 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.



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 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!

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