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 Post subject: Day 9 of 12 Days of VB&F - Daily Workout and Meal Plan
PostPosted: Wed Dec 28, 2011 4:00 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 9 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
Vegan food gets a thumbs up from this group of vegan athletes!

Meal #1
3 pieces of exotic fruit
3 ounces of wheatgrass
Green smoothie with protein powder
12 ounces of water

Meal #2
Assortment of vegetables with hummus or bean dip
12 ounce green tea
12 ounces of water

Meal #3
Bowl of quinoa with greens and tempeh
Small green salad
12 ounces of water

Meal #4
3 pieces of whole fruit
Flax crackers with almond butter
Green smoothie with hemp protein
12 ounces of water

Meal #5
Yam fries with dark leafy green vegetables
Bowl of asparagus and broccoli
Small salad with hemp seeds and pumpkin seeds
12 ounces of water

Meal #6
3 pieces of whole fruit
Vega or other plant-based protein drink
12 ounces of water

Estimated Totals:

Total Calories = 4,000
Total grams protein = 190g
Total grams of carbohydrates = 600g
Total grams of fats = 90g
Total water consumption = 108 ounces (factoring in water for protein drinks too)


Day 9 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 Attila Hildmann, today's featured athlete: http://www.veganbodybuilding.com/?page=bio_attila


Total body workout without any gym equipment

-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

Run for 3 miles at a moderate pace

Push-ups 1x20, 1x20, 1x20, 1x20, 1xfailure

Sit-ups 1x30, 1x30, 1x30, 1x30, 1xfailure

Squats 1x30, 1x30, 1x30, 1x30, 1xfailure

Yoga poses or static holds for upper body for 10 minutes, with rest between sets

-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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