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Day 11 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 11 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://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc6/40721_1603927172197_1056650054_1712297_3794543_n.jpg

Hanging out in the kitchen!

 

Meal #1

4 rice cakes with almond butter on them

1 bowl of oatmeal

Protein drink or smoothie

12 ounces of water

 

Meal #2

4 slices of sprouted bread with almond butter

Rice protein drink

12 ounces of water

 

Meal #3

Bowl of brown rice with veggies, greens, and organic unflavored tofu

Vega or other plant-based protein drink

 

Meal #4

1 yam with greens and broccoli

12 ounces of water

 

Meal #5

Bowl of quinoa with kale and tempeh

Rice protein drink

12 ounces of water

 

Meal #6

1 yam

Baked unflavored tofu with greens and mixed vegetables

12 ounces of water

 

 

Estimated Totals:

 

Total Calories = 3,000

Total grams protein = 200g

Total grams of carbohydrates = 440g

Total grams of fats = 60g

Total water consumption = 96 ounces (factoring in water for protein drinks too)

 

 

Day 11 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-ash2/149052_1653102001537_1056650054_1802419_3040787_n.jpg

 

Upper 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

 

Decline push-ups (feet up on a bench) 1x20, 1x20, 1x20, 1xfailure

 

Narrow hand position push-ups 1x20, 1x20, 1x20, 1xfailure

 

Chin-ups 1xfailure, 1xfailure, 1xfailure, 1xfailure

 

Dips 1xfailure, 1xfailure, 1xfailure, 1xfailure

 

-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.

 

Here is a list of some non-equipment exercises to incorporate into your exercise program. If you are not familiar with one or more of these exercises by name, search it on the Internet to get a description (and often photos and videos) of what they are.

 

Endurance and Lower Body Exercises:

 

Walking

Jogging

Running

Sprinting

Hiking

Jumping

Climbing

Squats

Lunges

Wall sits

Stair climbing

Box jumps

Jumping rope

Lateral side-steps

Upper Body Exercises

 

Chin-ups

Pull-ups

Dips

Push-ups

Static holds

Hand stands

Wall push-ups

Bridge push-ups

Lifting heavy objects

Bouldering and rock climbing

Pushing or pulling movements

 

Core Exercises

 

Crunches

Sit-ups

Leg lifts and leg raises

Bridge static holds

Yoga poses and movements

Pilates movements and exercises

 

Total Body Exercises

 

Yoga poses and movements

Jumping jacks

Star Jumps

Running

Sprinting

Mountain climbing

Sequence of a squat to a push-up to a jump, repeated

Cross-Fit exercises using body mechanics only

 

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc4/39469_1508514026928_1056650054_1481729_7716030_n.jpg

 

Check back for tomorrow's updates!

 

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