Project M : Day 22 : Definition Phase : Legs

Meal Plan:

MEAL 1: 7AM
-10 EGGS (2 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

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Menu:

LEGS DRILLS (EXPLOSIVE)

1) sTATIONARY RUN + mOUNTAIN CLIMBING + PUSHUPS = 4X12MIN

iNTERVAL XPLOSIVE

2) PLYO STEPS = 2 X 1MIN

3) STEPS & JUMP = 2 X 1MIN

4) PLYO JUMP SQUATS = 1MIN

5) SMITH MACHINE SQUATS = 4X15

6) WEIGHTED LUNGES WITH PLATES = 2 ROUNDS GYM FLOOR

7) CALF RAISE = 3X25 (up & DOWN ISO + BOTH LEGS)

8) ABS CRUNCH = 3X50,25,15

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OVERVIEW:

Hav u ever wonder why no one like to legs?? coz its killing u 2-3 days after that.LOL
But its really help to build up your upper body, n i dont have that chicken legs.
i notice slightly increase in stamina after putting legs workout, no more shaky legs after
4-5km running.i feel ease and its like i can run anytime i want to.

legs workout as we all know really important becouse it can help to produce the growth hormone.
Say no to steroid!!!! or Fat Burner!!!!