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DAY 17
Todays Workout:
Todays Meal Plan:
Muscle Gain
Hamstring Curls
Leg Press
Deadlifts
Leg Extensions
Calf Raises
Reps:
Reps:
Sets:
Sets:
Reps:
Reps:
Reps:
Sets:
Sets:
Sets:
3
2
12
3
2
3
6
10
8
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
• 60g Oatmeal
• 30g Almonds
• 2 scoop whey protein
• 3 Rice cakes
• 50g Nut Butter
• Half Bananna
(Good for pre workout)
• 300g Lean Mince
• 300g Brown rice.
• 2 Servings of green veg.
• 3 Slices whole wheat
• 1/2 avocado
(Good for post workout)
• 2 Yolk and 3 egg white omelete.
• 3 slices turkey bacon •Onions and spinach.
• 60g Cottage cheese
• 2 Rice cakes
(Remember to drink plenty of water)
Exercise Bike
Mins:
10
8
Any Cardio
Mins:
10
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