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 Post subject: Day 7 of 12 Days of VB&F - Daily Workout and Meal Plan
PostPosted: Mon Dec 26, 2011 1:35 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 7 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

Meal #1
Large fruit salad with a lot of variety of fresh fruits with sprouted buckwheat (gluten-free)
Green smoothie
16 ounces of water

Meal #2
Dried fruit and mixed common allergen-free nuts and seeds in trail mix
Vega or other plant-based nutrition drink
16 ounces of water

Meal #3
Large green salad with walnuts and pecans
Collard green wrap with hummus and peppers
16 ounces of water

Meal #4
Whole food bar such as ProBar, Vega Bar, Larabar, etc.
2 pieces of whole fruit
16 ounce water or tea

Meal #5
Bowl of brown rice with curry sauce and a variety of vegetables
Bowl of lentil/vegetable soup
16 ounce yerba maté
16 ounces of water

Meal #6
16 ounce spirulina protein drink
8 ounce coconut water
1 papaya

Estimated Totals:

Total Calories = 3,700
Total grams protein = 160g
Total grams of carbohydrates = 585g
Total grams of fats = 80g
Total water consumption = 112 ounces (factoring in water for protein drinks too)


Day 7 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 Lisa Koehn, featured on http://www.veganbodybuilding.com here: http://www.veganbodybuilding.com/?page=bio_lisa


Back and Abs 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

Back

Chin-ups 1x12, 1x10, 1x8

T-bar rows 1x12, 1x10, 1x8

Dead lifts 1x12, 1x10, 1x8

Cable rows 1x12, 1x10, 1x8

Abs

Hanging leg raises 1x20, 1x20, 1x20

Cable pull-downs 1x20, 1x20, 1x20

Front and side crunches 1x20, 1x20, 1x20

-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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 Post subject: Re: Day 7 of 12 Days of VB&F - Daily Workout and Meal Plan
PostPosted: Mon Dec 26, 2011 7:59 am 
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Rabbit

Joined: Sat Dec 17, 2011 7:58 pm
Posts: 64
Location: Dominican Republic
Great workout!
The girl that's in the picture with Robert is wearing a tank that says "Bachatera" on it. Aside from merengue, bachata is one of the most distinnctive music genres from my country! Pretty cool!


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 Post subject: Re: Day 7 of 12 Days of VB&F - Daily Workout and Meal Plan
PostPosted: Mon Dec 26, 2011 2:32 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Yeah, I've heard it is very popular there. My friend in this photo is pretty obsessed with that genre of music, so I learned a bit about it.

Thanks for all your support and involvement in this program!

All the best!

-Robert

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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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