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  • Bodybuilding Nutrition Program



    Bodybuilding Nutrition Program

    by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004

    Bodybuilding for MASS


    Example Day 1

    8AM
    1 1/2c Oatmeal
    1 Banana
    Soy Protein Drink
    16oz water
    8g pro 210 Cal
    1g pro 80 Cal
    20g pro 330 Cal
    29g pro 620 Cal

    10AM
    1 cup walnuts
    1 cup grapes
    1 Clif bar
    16oz water
    14g pro 250 Cal
    0g pro 100 Cal
    12g pro 240 Cal
    26g pro 590 Cal

    12PM
    2 boca burgers
    4 slices of bread
    1 baked potato
    1 serving spinach
    2 tofu hotdogs
    24oz water
    26g pro 180 Cal
    24g pro 720 Cal
    5g pro 80 Cal
    2g pro 70 Cal
    18g pro 90 Cal
    75g pro 1,140 Cal

    2PM
    3 serv. crackers
    2 s. peanut butter
    1 banana
    8oz orange juice
    6g pro 210 Cal
    14g pro 340 Cal
    1g pro 80 Cal
    1g pro 100 Cal
    22g pro 630 Cal

    4PM
    Soy protein drink
    12oz water
    20g pro 340 Cal 20g pro 340 Cal

    6PM
    4 serv. pasta
    2 s. refried beans
    1 cup broccoli
    2 serv. baked tofu
    16oz orange juice
    28g pro 480 Cal
    12g pro 140 Cal
    5g pro 150 Cal
    26g pro 150 Cal
    1g pro 200 Cal
    72g pro 1,120 Cal

    8PM
    1 Orange
    1 serving almonds
    12oz natural soda
    1g pro 80 Cal
    7g pro 100 Cal
    0g pro 170 Cal
    8g pro 350C

    10PM
    Soy protein drink
    2 serv. corn chips
    2 serv. salsa
    20oz water
    20g pro 340 Cal
    4g pro 240 Cal
    2g pro 140 Cal
    26g pro 720 Cal

    Totals 278g protein 5,510 Calories

    Example Day 2

    8AM
    4 Organic Waffles
    Maple syrup
    banana
    soy protein drink
    16oz water
    16g pro 480 Cal
    0g pro 80 Cal
    1g pro 80 Cal
    20g pro 340 Cal
    37g pro 980 Cal

    10AM
    3 servings almonds
    Clif bar
    banana
    16oz water
    21g pro 300 Cal
    12g pro 240 Cal
    1g pro 80 Cal
    34g pro 620 Cal

    12PM
    2 Tofu Salami sandwiches
    2 servings spinach
    2 servings carrots
    16oz orange juice
    56g pro 800 Cal
    1g pro 100 Cal
    1g pro 70 Cal
    1g pro 100 Cal
    59g pro 1,070 Cal

    2PM
    3 servings of crackers
    2 servings peanut butter
    1 Orange
    16oz water
    6g pro 180 Cal
    14g pro 340 Cal
    1g pro 60 Cal
    21g pro 580 Cal

    4PM
    Soy protein drink
    Flax oil/glutamine/B12
    12 oz water
    20g pro 340 Cal
    0g pro 35 Cal
    20g pro 375 Cal

    6PM
    2 boca burgers
    3 servings lentil soup
    1 boiled potato
    1 cup broccoli
    12oz soy milk
    12oz water
    26g pro 180 Cal
    27g pro 360 Cal
    5g pro 80 Cal
    5g pro 100 Cal
    11g pro 250 Cal
    74g pro 970 Cal

    8PM
    2 slices of toast
    2 servings peanut butter
    16oz water
    12g pro 340 Cal
    14g pro 340 Cal
    26g pro 680 Cal

    10PM
    2 soy protein drinks
    16oz water
    40g pro 680 Cal 40g pro 680 Cal

    Totals: 311 grams of protein 5,955 Calories
    Robert Cheeke

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