robert Posted December 24, 2011 Share Posted December 24, 2011 12 Days of Vegan Bodybuilding & Fitness - December 20-31, 2011Vision: 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 #1Bowl of oatmeal with plant-based protein powder mixed inSprouted common allergen-free bread with almond butter16 ounces of water Meal #2 3 pieces of whole fruitFruit smoothie16 ounces of water Meal #312 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 #43 pieces of whole fruitTropical fruit salad16 ounces of water Meal #5 Bowl of quinoa with kale, spinach, and a variety of beans and sproutsSmall green salad with seeds and common allergen-free nuts16 ounces of water Meal #6Plant-based protein drink2 whole food based raw food bars16 ounces of water Estimated Totals: Total Calories = 3,800Total grams protein = 175gTotal grams of carbohydrates = 550g Total grams of fats = 90gTotal 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.jpgImage 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 Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now