Welcome for today’s meal plan and workout routine!
MEAL PLAN
Meal number one oatmeal and whey protein and milk.
Meal number two pre-workout EAA and creatine.
Meal number three post-workout EAA and leucine.
Meal number four chicken thighs without skin and potatoes.
Meal number five whey protein with milk.
Meal number six ricotta cheese patties, bell pepper and jasmin rice.
Meal number seven whey protein with milk.
WORKOUT ROUTINE
Barbell full squat three sets of six repetitions.
Leg press five sets of twenty repetitions.
Walking lunges four sets of twenty repetitions.
Lying leg curls five sets of twenty repetitions.
Leg extensions five sets of twenty repetitions.
Smith machine standing calf three sets of six repetitions.
Calf press on the leg press five sets of twenty repetitions.
Calf press on the cable machine leg press four sets of twenty repetitions.
Seated calf raise machine five sets of twenty repetitions.
Cable machine standing calf five sets of twenty repetitions.
Seated barbell twist five sets of twenty repetitions.
Leg raise five sets of twenty repetitions.
Ab crunch machine five sets of twenty repetitions.
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