Wednesday January 11, 2012

LEGS

Run 2 Miles

Complete the following circuit:

Warm up: Jump Squats: 2 Sets of 15 Reps
Dumbbell Lunges: 3 Sets of 8-12 Reps
Dumbbell Step Ups: 3 Sets of 8-12 Reps
Stiff Legged Barbell Deadlift: 3 Sets of 8-12
Seated Leg Curl: 3 Sets of 8-12 Reps
Leg Extension: 3 Sets of 8-12 Reps
Standing Calf Raise: 3 Sets of 8-12 Reps

I am going to start Carb Cycling my meals. Carb Cycling is when you lower the amount of Starchy Carb intake for 3 days to a week and then go back to your normal carb intake. This will trick the body and hopefully speed up the metabolism to burn more fat. Carbs are used as energy or fuel for the body if you will. The more carbs you intake the more fuel you have to burn but if you lower the fuel intake then the metabolism will be tricked into burning the stored fat as energy. Therefore, you will lose weight and look more toned. I have heard plenty about this and as you can see, I have researched this so I am hoping it works.

Meal 1: Coffee and Egg Whites
Meal 2: High in Protein Yogurt
Meal 3: Chicken and Tilapia
Meal 4: Pre Workout Whey Protein Shake
Meal 5: Post Workout Protein Shake
Meal 6: Pasta

Meal 7: Almond Butter Sandwich on Wheat Bread
Pre-Bed Casein Protein Shake