Glad you asked. FOK is the cool new acronym for the film “Forks Over Knives” that you may have seen featured on The Dr. Oz Show yesterday. This powerful new documentary is sure to be the next “Supersize Me” or “Food, Inc.” And, it’s poised to cause a few more million intelligent, caring people to join us here in beautiful “club vegan”  —especially after being prescribed for the world to watch by “America’s Doctor”, the great and powerful Dr. Oz.  I’m bringing this up not only because it’s awesome and as a vegan I can’t help but be excited about it, but also because last night I had the pleasure of working out with and eating dinner with the world’s most recognizable vegan bodybuilder– Robert Cheeke, once again.  He is featured in this film and is also working full time to get this film seen by as many people as possible (this is a picture of him at the Portland, OR premier).  Please visit the website at and look for showtimes in your city (and make sure to bring a couple non-vegans along).

Also, FYI, here’s my workout from yesterday, OMG it’s mostly core work:

  • Cable kick backs: 10 reps/60 lbs, 10 reps/70 lbs X 2 (just because I didn’t feel like my glutes got enough attention the day before in my leg workout)
  • Hanging leg raises: 25 reps X 3
  • Back extension holding plate: 15 reps/25 lbs X 3
  • Ab rocker: 50 reps X 3
  • Crunch on bosu with weight over head: 25 reps/8 lbs, 25 reps/10 lbs, 25 reps/15 lbs X 2
  • Weighted ab machine: 25 reps/60 lbs, 25 reps /70 lbs X 2
  • Adaptive motion trainer cardio machine: 30 minutes/level 12 (on toes, squeezing glutes)

And here’s what I ate yesterday:

  • Breakfast (39 g protein): smoothie with bananas, frozen blueberries, 2 oz wheat grass (2 g protein), 1 packet frozen acai with added protein (7 g protein), 1.5 cups soy milk (10 g protein), 1 scoop Vega Sport Performance Protein (20 g protein), and 1 tsp L-glutamine
  • Snack: handful of jungle peanuts (15 g protein)
  • Lunch (35 g protein) 1 cup Kamut spirals pasta (20 g protein) with Earth Balance vegan butter and lemon pepper, basil, oregano, and garlic powder.  With a salad with 1 cup raw spinach (5 g protein), and 1 cup green leaf lettuce with shredded carrots and red cabbage, tomatoes, celery, 6 kalamata olives, mushrooms, 5 italian herb croutons and miso dressing. With a side of baked barbeque tofu cubes (10 g protein).
  • Snack (11 g protein): Cliff Bar (apricot flavor)
  • Before/During Workout: 1 tsp creatine powder and 1 tsp nitric oxide powder in 1 liter of water
  • After Workout/Dinner (55 g protein): at Swinger’s Diner—Smoothie with banana, blueberries and 2 cups soymilk (14 g protein) with Vega Smoothie packet (11 g protein). Tofu scramble with soyrizo (30 g protein).
  • Total: 155 grams of protein for the day!

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