Day 11 ~ Legs & Abs

Heavy weight leg day!

You may have noticed I can training my legs twice a week – day one, 12 reps for the definition and day two, 5-8 reps for strength!

Today’s workout was about going heavy! Focusing on 5 -8 reps but dramatically increasing weight from earlier in the week where I achieved 12 reps.

I am still following the training plan set out by www.andrewcainefitness.com. Andrew has provided me with a diet and training plan, which will aid me to reach my goal. (Keep my body mass, drop the fat)

So far, I feel leaner and can see a difference in my body’s definition however still weigh the same. (So achieving my goal...so far!)

Below is what has been set out for me for today’s nutrition. For your own diet plan, please see Andrew.

Meal 1 – Pancakes w/ whey protein and Nutella

Eggs - Whole, raw, 3 medium

My protein shake - Impact Whey Protein, 25 g

Oil - Coconut, 5 millilitre

Quaker - Oatmeal Maple Syrup, 1 bag

Nutella - Nutella, 25 g

Meal 2 – Chicken breast w/ vegetables

Birds Eye - Field Fresh Mixed Frozen Vegetables, 100 g

Meat - Chicken Breast (Skinless), 150 g

Oil - Coconut, 5 millilitre

Meal 3 – Sweet potato w/ sirloin steak and frozen veg

Birds Eye - Field Fresh Mixed Frozen Vegetables, 100 g

Ketchup - Heinz, 2 Tbsp. (15ml)

Sirloin Petite Steak - Sirloin Petite Steak, 6 oz.

Generic - Large Sweet Potato, 8 oz.

Olive Oil - One Tablespoon, 5 millilitre

Snacks

Snack-a-Jack - Cheese Rice Cake, 4 cake

Apple Fresh - Granny Smith Apple, 1 medium (154g)

Fresh Blueberries - Blue Berries, 100 gram

Fruit - Banana (Raw & Unpeeled), 100 G

My protein shake - Impact Whey Protein, 50 g

Onken - Strawberry Yoghurt (Fat Free), 150 g

I have also opted to change the supplements that I use and gone for the Myprotein Building muscle bundle: http://www.myprotein.com/sports-nutrition/men-s-build-muscle-bundle/11225515.html The bundle contains a whey protein, which is ideal for cutting as well a number of vitamins. 

   

Prior to the gym I have taking the following supplements to aid my workout (30 minutes prior):

½ scoop of MYPRE http://www.myprotein.com/sports-nutrition/mypre/11047053.html?autocomplete=productsuggestion  

X4 Creatine tables

Workout	Set One	Set Two	Set Three
Barbell Squat	5 x 50kg	5 x 90kg	5 x 90kg
Leg Press	8 x 120kg	8 x 150kg	8 x 150kg
Deadlift	5 x 100kg	5 x 100kg	5 x 100kg
Hip adduction	12 x14kg	12 x 14kg	12 x 14kg
Standing Calf raises	15 x 61kg	15 x 61kg	15 x 61kg
Cable Crunch	12 x 59kg	12 x 59kg	12 x 59kg
Weighted Russian Twist	12 x 10kg	12 x 10kg	12 x 10kg

(Please note that exact results may vary based on the individual)

Today’s leg workout achieved 631 calories burnt and took 1hr 18mins.

As a post workout supplement, I have taking MyProtein’s Hurricane XS. Great shake which hits your required carbs and protein, as well as creatine and HMB.

http://www.myprotein.com/sports-nutrition/hurricane-xs/10530268.html

Tomorrow.... REST