Vegan Bodybuilding & Fitness

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.


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.



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




Check back for tomorrow's updates!

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