LEGS AND ABS

Minced beef, potato, veggies, pickles, jalapeno and green olives.

 

Breakfast

6 Egg Whites and 50g Chicken Bacon

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

12g EAA and 5g Leucine

Lunch

200g Minced Beef, 150g Potato and 150g Vegetables

Snack

200g Protein Pudding

Dinner

200g Chicken and 300g Salad

Snack

30g Whey Protein

Workout Routine

Legs

Squats 3 sets of 5 reps

Leg Press 3 sets of 5 reps

Cable Machine Leg Press 3 sets of 5 reps

Seated Leg Curl 3 sets of 5 reps

Leg Extension 3 sets of 5 reps

Smith Machine Standing Calf 3 sets of 5 reps

Leg Press Sitting Calf 3 sets of 5 reps

Cable Machine Standing Calf 3 sets of 5 reps

Cable Machine Sitting Calf 3 sets of 5 reps

Abs

Total Abdominal (cable machine) 3 sets of 10 reps

Abdominal Crunch (cable machine) 3 sets of 10 reps