Leg Workout

Meal 1 - 1 cup of egg whites and 4 pieces of wheat toast

Snack 1 - Protein shake in water

Meal 2 - Tuna in springwater, 1 cup of brown rice and mixed frozen veggies, and a large coffee with one sugar from McDonalds

Meal 3  - Footlong turkey sub with all salad and honey mustard sauce

Meal 4 - Piece of steak and a cup of muesli with a cup of milk

Workout - Legs
Squats: 70kg for 10/8/6/4
Romanian deadlifts: 70kg for 10/8/6
Front squats: 50kg for 10/8/7
Leg curls: 40kg for 10/6/8
Dumbbell calf raises: 40kg for 15/10/7/7/6 *


Meal 5 - Protein shake with 2 cups of low fat milk, cup of oats and frozen raspberries

Snack 2 - Cup of tea with one sugar, oat bar, and  a protein shake in water


*Done with two dumbbells, while leaning against the bar on the bench.