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Day 8 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 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.

 

http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash2/58729_1553256585464_1056650054_1602572_7455867_n.jpg

 

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.

 

http://www.veganbodybuilding.com/profile_ryan_1.jpg

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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