Wednesday 20th March 2013

Legs, legs, legs!!! I already had shin splints from a horrendous run I did outside on Monday (bad idea!). It's my legs that really have suffered during dieting, I'm lifting only about 50% of what I was and they are covered in bruises from small muscle tears! Making a big point now not to over train.

 

Food diary

06.00: 30g oats, 6 egg whites

Workout - 30 minutes cardio

10.30: 100g raw weight chicken, broccoli, 20g almonds

15.30: 120g raw weight white fish, spinach, 20g almonds

18.00: 30g oats, 25g protein

 

30 min cardio, legs

 

20.30: 120g raw weight white fish, asparagus, broccoli, 

 

21.30 casein, sugar free jelly

 

Workout - legs

 

Single leg leg press 20 x 6 each side

 

Close foot leg press 20 x 6

 

Spilt squats 15 x 6

 

Hamstring curls slow neg 15 x 6 each side

 

Lunges 15 x 2 each side