Untitled Document Sample Muscle Building Nutrition Programs from the Vegan Bodybuilding & Fitness book

by Robert Cheeke These nutrition programs are for an average 180-pound male looking to maintain and build muscle, but the themes throughout are consistent for any gender, any size; just tailor your own programs to your individual caloric needs. These are simply examples and have not been approved by the FDA or other governing body. They are purely based on my experiences and observations as a competitive and champion vegan athlete over the past 15 years. Listed after these meal programs from my book are custom made meal programs for women based on general fitness, not bodybuilding per se. Men’s Meal Program #1 Meal #1 Bowl of oatmeal Green protein smoothie 16 ounces of water Meal #2 3 pieces of whole fruit 1 cucumber 16 ounces of water Meal #3 Large green salad with mixed greens and Vega Omega 3-6-9 EFA Oil 2 artichokes and bowl of mixed beans and sprouts Protein drink (Vega Whole Food Health Optimizer) 16 ounces of water Meal #4 Celery sticks with almond butter 16 ounces of water Meal #5 Ethiopian food dinner (bread and beans, greens, lentils, hummus, and a variety of other dips) 16 ounces of water Meal #6 Tofu “chicken” sandwich with vegan mayonnaise, lettuce, and tomato Bowl of rice with peanut sauce 16 ounces of water Estimated Totals: Total Calories = 4300 Total grams protein = 175g Total grams of carbohydrates = 675g Total grams of fats = 100g Total water consumption = 120 ounces (factoring in water for protein drinks too) Men’s Meal Program #2 Meal #1 2 pieces of whole fruit Yerba mate drink Fruit Smoothie Meal #2 Whole food based Energy bar Assorted fresh vegetables (carrots, cucumbers, peppers) 16 ounces of water Meal #3 Burrito with rice or quinoa, greens, beans, and avocado Small green salad with Vega omega 3-6-9 EFA Oil 12 ounces of hemp milk 16 ounces of water Meal #4 3 pieces of whole fruit 16 ounces of water Meal #5 Large green salad with steamed green vegetables and tempeh Bowl of carrot/ginger soup 12 ounces of almond milk 16 ounces of water Meal #6 2 whole food based Protein or Energy bars Protein drink (Vega Whole Food Health Optimizer) 16 ounces of water Estimated Totals: Total Calories = 4,000 Total grams protein = 180g Total grams of carbohydrates = 660g Total grams of fats = 70g Total water consumption = 104 ounces (factoring in water for protein drinks too) Men’s Meal Program #3 Meal #1 2 pancakes with maple syrup Small bowl of potatoes and broccoli Green Smoothie 16 ounces of water Meal #2 Almond butter sandwich Whole food based protein drink (Vega Whole Food Health Optimizer) 16 ounces of water Meal #3 Collard green wraps with hummus or vegetable pate, beans, sprouts, and vegetables Bowl of lentil, bean, or vegetable soup 16 ounces of water Meal #4 3 pieces of whole fruit 16 ounces of water Meal #5 Bell peppers stuffed with rice and seasonings Green salad with Vega omega 3-6-9 EFA Oil Bean sprouts and fresh or steamed vegetables 16 ounces of water Meal #6 Whole food based Protein drink (Vega Whole Food Health Optimizer) 2-3 servings of assorted nuts Estimated Totals: Total Calories = 4,500 Total grams protein = 160g Total grams of carbohydrates = 760g Total grams of fats = 90g Total water consumption = 104 ounces (factoring in water for protein drinks too) Sample Muscle Building/Muscle Maintaining Nutrition Programs for active women These programs have been created for the female audience and the quantities of food are based on approximately 125-150- pound active women. They are just samples and exact foods and quantities can be altered based on interest, size, age, and activity level. Keep in mind these are designed for active women who are burning more calories throughout the day due to exercise/sports than a sedentary person, and require extra nutrition (calories) to recover from exercise. Women’s Meal Program #1 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) Women’s Meal Program #2 Meal #1 Bowl of oats Green Smoothie 16 ounces of water Meal #2 3 pieces of whole fruit Fruit juice or fruit smoothie 16 ounces of water Meal #3 Bowl of lentil or vegetable soup Large green salad with greens, sprouts, seeds, nuts, avocado with Vega EFA Oil 8 ounces of coconut water Meal #4 2 whole-food based energy bars Green Smoothie 16 ounces of water Meal #5 Brown rice with steamed broccoli, cauliflower, carrots and other veggies Green salad with dark greens including kale, spinach, and collard greens 16 ounces of water Meal #6 Vegetable sushi with seaweed, rice, avocado, and cucumber Small bowl of ginger soup Estimated Totals: Total Calories = 2,900 Total grams protein = 135g Total grams of carbohydrates = 482g Total grams of fats = 48g Total water consumption = 108 ounces (factoring in water for protein drinks too)



