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Day 5 of 12 Days of VB&F - Daily Workout and Meal Plan


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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.

 

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-snc6/196907_2000942266144_1321181145_2381968_5445880_n.jpg

 

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.

 

http://www.veganbodybuilding.com/profile_jackson_3.jpg

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

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