Starting a new program for myself hoping to gain some lean mass and cut down on some body fat. Follow if you would like to and feel free to critique as much as possible.
day one.
Meal 1: 50 grams of protein
40 grams of oats
Vemma multivitamin
1 serving of fish oil
Work out at 7 A.M
Work out for day one is Legs.
Leg extensions
Set 1: 137.5 x 14
Set 2: 150 x 14
Set 3: 162 x 14
Set 4: 175 x 14
Squats
Set 1: 135 x 14
Set 2: 185 x 14
Set 3: 225 x 10
Set 4: 250 x 8
Leg press narrow
Set 1: 270 x 14
Set 2: 360 x 14
Leg press wide
Set 1: 270 x 14
Set 2: 360 x 14
Hamstrings
Dumbbell stiff leg dead lifts
Set 1: 60 x 14
Set 2: 60 x 14
Set 3: 60 x 14
Set 4: 60 x 14
Lying leg curls
Set 1: 80 x 14
Set 2: 100 x 14
Set 3: 110 x 14
Set 4: 120 x 14
Calves
Standing calves raises
Set 1: 135 x 20
Set 2: 225 x 20
Set 3: 225 x 20
Set 4: 135 x 20
post work out meal
6 oz cooked ground turkey
8 oz yams
2 cups of string beans
meals 3,4,5
6 oz steamed chicken
6 oz brown rice
Before bed
2 scoops of casein protein