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 Post subject: Day 10 of 12 Days of VB&F - Daily Workout and Meal Plan
PostPosted: Thu Dec 29, 2011 4:31 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 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.

Image


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.

Image
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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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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