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Day 10 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 10 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-snc1/7219_1219198394218_1056650054_676821_6895235_n.jpg

 

 

Meal #1

3 rice cakes with almond butter

Bowl of oats with Vega mixed in

2 pieces of whole fruit chopped up and put in oats

12 ounces of water

 

Meal #2

Dates and coconut flakes

Green Smoothie

2 pieces of whole fruit

12 ounces of water

 

Meal #3

2 yams with almond gravy or peanut sauce

Strips of tempeh with kale salad

12 ounces of hemp milk

Rice protein drink

12 ounces of water

 

Meal #4

Large green salad with lots of veggies, beans, peas, and a variety of greens

Fresh squeezed juice

Green Smoothie or protein drink

12 ounces of water

 

Meal #5

Stir fried vegetables with tofu or steamed vegetables with tofu

Small green salad with walnuts and hemp seeds

12 ounces of water

 

Meal #6

Protein drink or protein smoothie

2 pieces of whole fruit

12 ounces of water

 

Estimated Totals:

 

Total Calories = 3,900

Total grams protein = 190

Total grams of carbohydrates = 640g

Total grams of fats = 70g

Total water consumption = 120 ounces (factoring in water for protein drinks too)

 

 

Day 10 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://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc6/199068_1820282380942_1056650054_2140180_5559031_n.jpg

Photo of Derek Tresize, featured on www.veganbodybuilding.com here: http://www.veganbodybuilding.com/?page=bio_tresize

 

 

Leg 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

 

-Three sets of bodyweight squats to warm up the lower body

 

Workout with Gym Access

 

Leg extensions 1x12, 1x10, 1x8

 

Squats 1x12, 1x10, 1x8, 1x6

 

Leg press 1x12, 1x10, 1x8

 

Hack squat 1x12, 1x10, 1x8

 

Lying hamstring curl 1x12, 1x10, 1x8

 

Standing calf raises 1x20, 1x15, 1x12

 

 

Workout without Gym Access

 

Stair running for 20 minutes

 

Lunges 1x30, 1x30, 1x30, 1xfailure

 

Bodyweight squats 1x20, 1x25, 1x30, 1xfailure

 

Star jumps 1x20, 1x20, 1x20

 

Wall-sits for 10 minutes, 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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