Legs:
Box Squat: 4 sets of 3-5 reps, Dropset on final set
DB Lunges: 3 sets of 3-5 reps, Dropset on final set
Leg Extension: 3 sets of 3-5 reps, Dropset on final set
Lying Leg Curls: 4 sets of 3-5 reps, Dropset on final set
Seated Leg Curl: 3 sets of 3-5 reps, Dropset on final set
Smith Machine Hip Thrust: 3 sets of 6-9 reps, Dropset on final set
Cable Crunches: 3 sets of 6-9 reps, Dropset on final set
Plank: 4 sets of 90-seconds
Food:
Meal 1:
1/2 cup oatmeal made with water
7 egg whites cooked with 1 yolk
1/2 cup strawberries
Meal 2:
1 cup green veggies
8 oz. chicken breast
Meal 3:
Large baked potato with skin (3-4" in diameter)
1 cup green veggies
8 oz. lean steak
Meal 4: Protein shake made w/ 30-40 g whey protein and 1 cup berries
Meal 5:
7 oz. lean steak
6-8 stalks asparagus
1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber
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