Leg Workout and Diet
LEGS
Squats - I did 5 sets of 5 with 275, felt kind of heavy, went LOW, good form
Leg Ext - 5 sets of 6 reps with 180lbs ( <1 min rest)
Leg Curl - 5 sets of 6 reps with 130lbs ( <1 min rest)
Standing Calf Raise - 6 sets of 8 reps
Seated Calf Raises - 4 sets of 8
Failure only happened on the squats.
Pump 8/10
Strength/Intensity 7/10
Overall 8/10
Had my pre-workout drink with stims and NO stuff. No creatine today. Sipped on BCAA’s during my workout, no PWO shake. At work today my diet consists of 3 servings of:
7oz chicken breast
2 cups of broccoli
15 walnuts
Drink 1.5 gallons of water from 8am to 5pm today.
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3 week cut
Daily food menu:
2.5lb bag of frozen chicken
7oz pack of tuna
3 eggs + 3 egg whites
2lbs of green beans or broccoli
2 tbsp PB
approx 6oz walnuts
2-3 small Clementine’s (small oranges)
1 banana (in morning)
2+ gallons of water
Supplements
75 grams of BCAA sipped on all day in the water
Opti-Men multi (3x a day)
Fish Oil (3x a day)
Approx daily macros:
350-400 grams of protein
120 grams of carbs (all from fruit and veggies)
115 grams of fat (all from walnuts)
Total Calories: 3100 (approx)
December 3, 2007 at 2:25 pm
So your cutting these days? Thats a strong diet. Im holding off til January or later depending on how things go to start dieting down. I will need help cutting is my weak point. Work out looks great. 275 pretty good on the squats with your height thats a pretty big ROM. I absolutely hate leg curls. No matter what i never feel like i can increase the weight. I feel pain in my hip and i feel like they are way to easy to cheat on and i feel like i crap out and cant force anything more once im done. Im resorting to Good Mornings, Straight Legs still have a some leg curls but mainly just high rep low weight to get a burn. You didnt list any cardio… are you doing any or just relying on your diet for the weight loss? I’ve always heard to keep your calories up and just up the cardio to prevent muscle loss. Unfortunently i normally do both cut food and jack up the cardio. Good luck with the cut hope it goes well and hope the workouts continue to be great.