LEGS AND ABS

Meal 1

60g Oatmeal and 2dl Milk

Pre-Workout

13g BCAA, 5g Glutamine and 5g Creatine

Post-Workout

13g BCAA and 5g Leucine

Meal 2

200g Minced Beef, 200g Potato, 50g Vegetables and 50g Cottage Cheese

Meal 3

30g Whey Protein

Meal 4

200g Chicken Thighs and 300g Salad

Meal 5

30g Whey Protein

Workout Routine

Legs

Barbell Lunge 3 sets - 10 reps

Leg Press 4 sets - 14,12,10,8 reps

 Leg Press Cable Machine (narrow stance) 4 sets - 14,12,10,8 reps

Leg Curl 4 sets -14,12,10,8 reps

Leg Extension 4 sets - 14,12,10,8 reps

Cable Machine Standing Calf 4 sets - 14,12,10,8 reps

Seated Calf Raise 4 sets - 14,12,10,8 reps

Smith Machine Calf Raise 4 sets - 14,12,10,8 reps

Calf Press On The Leg Press Machine 4 sets - 14,12,10,8 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Hanging Leg Raise 4 sets - 14,12,10,8 reps

Ab Crunch Machine 4 sets - 14,12,10,8 reps