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 Post subject: Day 8 of 12 Days of VB&F - Daily Workout and Meal Plan
PostPosted: Tue Dec 27, 2011 4:02 am 
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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 8 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
3 pieces of whole fruit
Small bowl of oats
12 ounces of fresh squeezed juice
12 ounces of water

Meal #2
Assortment of mixed berries
Green protein drink
12 ounces of water

Meal #3
Large green salad with bean sprouts, cucumber, artichoke hearts, peppers, etc.
Vega or other plant-based protein drink
12 ounces of water

Meal #4
3 pieces of whole fruit
2 Tablespoons of almond butter
Green smoothie
12 ounces of water

Meal #5
Large green salad with beans, broccoli, seaweed, beets, carrots, etc.
An assortment of nuts and seeds
12 ounces of water

Meal #6
2 pieces of whole fruit
Protein drink

Estimated Totals:

Total Calories = 3,500
Total grams protein = 165g
Total grams of carbohydrates = 500g
Total grams of fats = 100g
Total water consumption = 100 ounces (factoring in water for protein drinks too)


Day 8 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
Photo of Ryan Wilson, owner of Vegan Essentials - http://www.veganessentials.com, featured on http://www.veganbodybuilding.com here: http://www.veganbodybuilding.com/?page=bio_ryan


Shoulders and Triceps Workout

-Warm-up with 10 minutes of aerobic activity (running, jumping jacks, box jumps on a bench, stair running, etc)

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

Shoulders

Dumbbell lateral raises 1x12, 1x10, 1x8

Seated military press 1x12, 1x10, 1x8

Over-head dumbbell shoulder press 1x12, 1x10, 1x8

Front cable or dumbbell raises 1x12, 1x10, 1x8

Triceps

Rope triceps pull-downs 1x12, 1x10, 1x8

Skull crushers (French press) 1x12, 1x10, 1x8

Dumbbell kickbacks 1x12, 1x10, 1x8

Dips 1x12, 1x10, 1x8

-Stretch after workout. Wish someone (or a bunch of people) a happy holiday season. Do something nice for someone else and show gratitude as often as possible.


Check back for tomorrow's updates!


http://www.veganbodybuilding.com/forum

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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