Vegan bodybuilding and fitness : the complete guide to building your body on a plant-based diet PDF
Preview Vegan bodybuilding and fitness : the complete guide to building your body on a plant-based diet
“Before I found VeganBodybuilding.com, I was working my way down from an obese weight and wanted to build a decent physique once I lost my weight. I came to the forum section of Robert’s website and found so much information and support there. Robert had some meal plans posted which I used to give myself an idea of what to eat when trying to build muscle on a vegan diet. The atmosphere there is generally very helpful, which I credit Robert for. He is a dynamic speaker, great motivator, positive person, and great human being.” Jacob Park Writer, Personal Trainer Chicago, IL “Even though I live on the other side of the world, I still find myself being inspired and motivated by Robert and his ability to bring the best out of everyone he speaks to, which is a true testament of his character.” Joel Kirkilis Vegan bodybuilder and Power lifter Melbourne, Australia “Not only has Robert been successful as a bodybuilder, but he has reached this point without putting any toxins in his body: no steroids, no drugs or alcohol, not even any meat or dairy products. He is very influential because he leads by example and doesn’t compromise when it comes to what he stands for.” Dylan Kasprzyk Comedian, Radio Sales Representative, Long-time Friend Portland, OR “Robert is all about a positive attitude and getting the most out of it, and I believe that if most people would act the same, there would be a much better understanding between all human beings.” Eran Blecher Friend Israel Israel “Robert’s deep knowledge of the human body, vegan nutrition and training protocols is unmatched. Not only does Robert show that a peak-performer can get everything they need from a plant-based diet, he proves that this diet may be the best single change athletes can make for themselves. Anyone who wants to look and feel better will love this book!” Alexandra Jamieson, CHHC, AADP Vegan Nutrition Expert and Author of Living Vegan for Dummies New York, NY “As a friend who has known Robert since elementary school, I can attest to Robert‘s consistent ability over the years to motivate and inspire others through his actions. He has been, and is still known for his legendary enthusiasm and his ability to set goals and achieve them—often with stunning success. As long as I have known him, he has always been an enthusiastic, energizing, and inspiring figure. Seeing Robert over the past ten years accomplish so much in terms of becoming a successful businessman and one of the most recognizable vegan icons on the planet has been remarkable.” Jordan Baskerville Long-time friend, Robert’s first training partner Corvallis, OR “Robert doesn’t just lift weights; he lifts up the entire vegan athletic culture with his website as an inspirational resource. He presses viewers to reach their personal best in this positive community built around health and fitness. Robert fosters a society where support to reach goals is given, sharing of ideas enhances vegan culture, and networking of common interests is realized. Robert personally ‘spots’ this community to achieve more than they could have on their own.” Mary Stella Stabinsky Crossfit Trainer/Veganbodybuilding.com member Wilkes-Barre, PA “Through his unmatched enthusiasm, contagious positivity, motivational message, and always with a little help from some well-earned biceps, Robert Cheeke is the perfect exemplification that a healthy lifestyle is overflowing with rewards.” Julie Morris Writer, Graphic Designer, Vegan Chef www.JulieMorris.net Los Angeles, CA “There is no one more qualified to write about being a vegan and a successful athlete. Robert lives it every day.” Nick Martin Software developer, Entrepreneur, Author Corvallis, OR “Robert Cheeke is one heck of a vegan bodybuilder! I joined his website veganbodybuilding.com in late 2007. All I can say is wow! It totally changed my life.” Hayley Suska Friend, ISCA certified personal trainer, writer Orlando, FL by Robert Cheeke Edited by Julia Abbott, CPA Author of the Lemon Letter Wellness Blog and competitive runner based in Portland, Oregon www.lemonletter.blogspot.com THE EVOLUTION OF A VEGAN BODYBUILDER Age 10 Age 16 (photo by Clarke Cheeke) Age 20 Age 23 (photo by Eric Brown) Age 29 (photo by Randall Perez) RandallPerez.com Disclaimer The contents in this book have not been approved by the FDA or any other governing body concerning the nutrition and fitness advice and suggestions provided. They are the recommendations of vegan bodybuilder Robert Cheeke based on his experiences and are to be used as guidelines and models, not to be followed exactly. Do not attempt to follow the nutrition or exercise suggestions without first consulting your physician. Robert Cheeke, the editors, publishers, printers, and others involved in this publication release themselves from any liability involving injury or loss as a result of applying the recommendations within this book. Robert Cheeke is not a certified expert in nutrition or exercise and does not claim to be. In this book he simply shares his experiences learned over the past 14 years as a successful vegan athlete. Above all, use reason and common sense, and be healthy and happy! Table of Contents Introduction 1. Why Vegan? 2. Beginning Bodybuilding – How to Get Started in Bodybuilding and Achieve Results 3. How to Create a Successful Nutrition Program -Mass-Building nutrition programs -Fat-Burning nutrition programs -Pre-Contest nutrition programs -Maintenance nutrition programs -Raw Food vegan bodybuilding -Soy and Gluten-free nutrition programs 4. How to Create a Successful Training Program 5. The Most Important Lessons to be Learned and Followed in Bodybuilding 6. Where Do You Get Your Protein? 7. Choosing the Exercises that Yield the Best Results 8. Turning your Bodybuilding Success into a Form of Activism and Outreach 9. How to Market Yourself to get Sponsored 10. Supplementation – What to Take and Why 11. Turning your Passion into a Career 12. Lists of Vegan Equipment, Products, Services, and Supplies for Bodybuilders 13. Robert’s Picks for the Best of Vegan Living in North America 14. Testimonials from those who have been Inspired by Vegan Bodybuilding & Fitness 15. Final Thoughts from the Author Appendix
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