robert Posted December 28, 2011 Share Posted December 28, 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 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. http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc4/66528_1590552077828_1056650054_1685850_3481237_n.jpgVegan food gets a thumbs up from this group of vegan athletes! Meal #13 pieces of exotic fruit3 ounces of wheatgrassGreen smoothie with protein powder 12 ounces of water Meal #2Assortment of vegetables with hummus or bean dip12 ounce green tea12 ounces of water Meal #3Bowl of quinoa with greens and tempehSmall green salad 12 ounces of water Meal #43 pieces of whole fruitFlax crackers with almond butterGreen smoothie with hemp protein12 ounces of water Meal #5Yam fries with dark leafy green vegetables Bowl of asparagus and broccoliSmall salad with hemp seeds and pumpkin seeds12 ounces of water Meal #6 3 pieces of whole fruitVega or other plant-based protein drink12 ounces of water Estimated Totals: Total Calories = 4,000Total grams protein = 190gTotal grams of carbohydrates = 600g Total grams of fats = 90gTotal 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. http://www.veganbodybuilding.com/profile_attila_4.jpgPhoto 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 Link to comment Share on other sites More sharing options...
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