Leg workout

Meal 1 - 3/4 cup of eggs whites, cheese and some ham, 1 cup of oats, 1 1/2 cups of milk with brown sugar.

Snack - 2 banana Up & Go's

Meal 2  - Footlong turkey sub, all salads, ranch sauce on wheat bread

Meal 3 - 1 can of tuna in springwater, 1 cup of brown rice and a serve of natural honey yoghurt

Meal 4 (pre-workout) - 1 cup of oats with 1 cup of milk and brown sugar, a banana Up & Go, and a pear.

7.30pm Workout - Legs
Barbell squats - 70kg for 10, 8, 6
Hack squats - 70kg for 10, 8, 6
Romanian deadlifts - 70kg for 8, 6, 6
Dumbbell calf raises (both legs) - 30kg for 15, 12, 12, 10, 10*

Snack 2 (post-workout) - Protein shake (2 scoops of Nature's Way) with 1 cup of milk and 2 pieces of white bread with honey

Meal 5 - 1 can of tuna, mixed salad veggies, sweet chilli sauce and 3 pieces of wholegrain bread.  1 glass of low fat milk.