Evening leg workout

Meal 1 - 1 cup of oats, 1 1/2 cups of low fat milk, protein powder, and a multi-vitamin. A medium latte from McDonalds with 2 sugars.

Meal 2 - Moroccan lamb with white rice pre-made meal and a cup of steamed broccoli

Meal 3 - Scrambled eggs (half a cup of egg whites) with a cup of frozen veggies with mixed herbs and 1 11/2 cups of brown rice

Snack - Protein shake with 1 1/2 cups of low fat milk

Meal 4 - Scotch fillet steak with five rice cakes

Workout (8.00pm) - Legs
Squats - 80kg for 7, 6, 4
BB Hack Squats - 75kg for 8, 6, 6
RDL - 80kg for 8, 6, 5
Dumbbell Calf Raises - 35kg for 12, 10, 10, 10

Meal 5 - Protein shake with 1 cup of oats, 1 1/2 cups of low fat milk and an orange

Snack - Serve of Mundella Natural Fruit Yoghurt and a glass of low fat milk