LEGS AND ABS

Meal 1

Egg Whites and Oatmeal

Pre-Workout

BCAA, Glutamine and Creatine

Post-Workout

BCAA and Leucine

Meal 2

Turkey Bacon, Onions and Whole Wheat Pasta

Meal 3

Whey Protein

Meal 4

Beef and Vegetables

Meal 5

Whey Protein

Workout Routine

Legs

Barbell Squat 4 sets - 8,6,4,2 reps

Cable Machine Leg Press 4 sets - 8,6,4,2 reps

Leg Press (narrow stance) 4 sets - 20 reps

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

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

Smith Machine Standing Calf 4 sets - 8,6,4,2 reps

Calf Press On The Leg Press 4 sets - 20 reps

Cable Machine Standing Calf 4 sets - 20,18,16,14 reps

Cable Machine Sitting Calf 4 sets - 20,18,16,14 reps

Abs

Seated Barbell Twist 4 sets - 10 reps

Leg Raise 4 sets - 20 reps

Ab Crunch Machine 4 sets - 20,18,16,14 reps