robert Posted December 26, 2011 Share Posted December 26, 2011 12 Days of Vegan Bodybuilding & Fitness - December 20-31, 2011Vision: 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. http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc6/39757_1509551492864_1056650054_1485252_5631241_n.jpg Meal #1Large fruit salad with a lot of variety of fresh fruits with sprouted buckwheat (gluten-free)Green smoothie16 ounces of water Meal #2 Dried fruit and mixed common allergen-free nuts and seeds in trail mixVega or other plant-based nutrition drink16 ounces of water Meal #3Large green salad with walnuts and pecans Collard green wrap with hummus and peppers16 ounces of water Meal #4Whole food bar such as ProBar, Vega Bar, Larabar, etc.2 pieces of whole fruit16 ounce water or tea Meal #5 Bowl of brown rice with curry sauce and a variety of vegetables Bowl of lentil/vegetable soup16 ounce yerba maté16 ounces of water Meal #616 ounce spirulina protein drink8 ounce coconut water1 papaya Estimated Totals: Total Calories = 3,700Total grams protein = 160gTotal grams of carbohydrates = 585g Total grams of fats = 80gTotal 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. http://www.veganbodybuilding.com/profile_lisa_1.jpgPhoto 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 Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted December 26, 2011 Share Posted December 26, 2011 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! Link to comment Share on other sites More sharing options...
robert Posted December 26, 2011 Author Share Posted December 26, 2011 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 Link to comment Share on other sites More sharing options...
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