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Day 1 of 12 Days of VB&F - Daily Workout and Meal Plan

Posted: Mon Dec 19, 2011 4:54 pm
by robert
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.

The 12 Days of Vegan Bodybuilding & Fitness tips to prepare you for the New Year include:

-Daily Information
-Daily Inspiration
-Daily Success Tip
-Daily Contest
-Daily Prizes
-Daily Meal Plan
-Daily Workout
-Daily Featured Video
-Daily Featured Athlete

At the completion of the 12 Days of Vegan Bodybuilding & Fitness, the process of achieving New Year’s Resolutions begins. The website will provide and facilitate an online place to post goals, updates, journals, photos, and track progress. All participants keeping an updated journal for the entire month of January will receive a gift package comprised of tools to continue to support the participant’s goals. Participants are encouraged to keep their online journal going after the first month of their program.

Online mentors/coaches will be available to work one-on-one with participants assisting in the creation of their own unique health and fitness approach based on the participants individual goals. Visit to select your mentor (coming soon).

Ready for a New You for the New Year? Get started today!

Join us December 20-31 for 12 days of inspiration, information, motivation, contests, and prizes… all leading up to a NEW YOU ON NEW YEAR’S!

Visit us on each of the 12 days, for a featured article to inform you, a profile to inspire you, a tip to motivate you, and of course, prizes to reward you!

Then… by January 1, what will you do with the tools you have been given? Well, we hope you will be inspired to become a forum member (it’s free!). It’s a new YEAR and a new YOU! Keep track of your progress in your forum journal at least 5 days/week for the first month, and you’ll get a reward at the end! PLUS, the first [30] people to sign up by January 1st will have access to their very own Vegan Bodybuilding & Fitness mentor, who will be happy to help answer your questions and guide you to success in reaching YOUR vegan fitness goals!

So, what do YOU want to accomplish this year? Maybe you want to lose some weight. Maybe you don’t know where to start in the gym. Or maybe you’re already a pro in the gym, but not sure how to take it to the next level of competition. The point is, everyone has their own goal, but with commitment and work, they’re all possible… and Vegan Bodybuilding & Fitness is here to help.

To get involved, create a profile on our website forum here: It is free and takes about two minutes. Then create your own training journal to track your progress. Select a mentor from the collection of coaches from (coming soon) and fill out the following form to email them.

Participant Entry Form - Must be filled out by all participants

Please copy and paste the entry form into an email, enter your information, and send to [email protected]. The first 30 people to enter will be eligible to have access to their own coach for the month of January, to assist you in pursuit of your New Year's Resolution achievement! Please note that you must also register for a free account on in order to participate. All those who register by January 1 AND make an entry in their online VBB forum journal at least 5x/week between January 1-31 will receive a prize package.

Email address:
Location (City, State, Country):
New Year’s Resolution Goal:
Start Date:
Desired Achievement Date:
Past workout History:
Biggest Obstacles:
Favorite Foods:
Favorite Exercises:
Current training frequency:
Any injuries or info your mentor should have:

*Send completed registration form to [email protected] and register on our forum at to start your daily journal.

Thank you for investing in your own health and fitness by joining us on our vegan athlete forum to create a whole New You for the New Year!

If you have any questions, email Karen at [email protected] or Robert at [email protected]

-The 12 Days of Vegan Bodybuilding & Fitness Team
[email protected]
[email protected]


Daily Meal Plan:


Meal #1
3 pieces of whole fruit
Fruit smoothie
16 ounces of water

Meal #2
2-3 servings of assorted nuts
Flax crackers with hummus
16 ounces of water

Meal #3
Burrito filled with quinoa, veggies, avocado, and greens
Small green salad
16 ounces of water

Meal #4
Vega Whole Food Health Optimizer Protein drink
1 baked yam with broccoli and small spinach salad
16 ounces of water

Meal #5
Bowl of brown rice, kale, beans and coconut curry sauce
Green salad with a variety of greens, seeds and nuts
16 ounces of water

Meal #6
3 pieces of whole fruits
Fruit smoothie

Estimated Totals:
Total Calories = 3,000
Total grams protein = 120g
Total grams of carbohydrates = 518g
Total grams of fats = 50g
Total water consumption = 116 ounces (factoring in water for protein drinks too)

Daily Workout:


With little rest between sets (30 seconds or less) complete the following bodyweight exercises
Sequence to be repeated 10 times followed by a 20-minute run

-Push-ups x 15
-Squats x 15
-Jumping Jacks x 15
-Bicycle crunches x 15
-Lunges x 15
-Stretch at the end of the workout.

Check back for tomorrow's updates!