-
United States
- Male
- 72 years old
-
Joined: 2001/06/30
-
United States
- Male
- 72 years old
-
Joined: 2001/06/30
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First leg day and current calorie adjustment
Posted on: 2004/05/26, 12:51 PM
by:
bb1fit
...(kept all reps full range and clean,no cheating)
Squats
Sets...10,10,10,8(progressed slowly up)
Leg press(feet low and close)
Sets....1x10
Leg press(fet high and shoulder width)
Sets....1x10
Leg press(feet low and close)
Sets....1x6
Leg press(feet high and shoulder width)
sets....1x8
Leg extensions(two drop sets)raised weight on first set each
Sets....(10,6,6),(9,5)
Leg extensions(lift with both legs, lower with one...I really liked these!!!)
Sets....4,4 each leg
Seated leg curls(two drop sets)
Sets....(12,10,12),10,(9,12)
Legs were feeling pretty shaky for first time back! I love it!
Here is my diet right now.....(my 3rd meal is like a treat, a sandwich!!)
Meal 1
Oatmeal (1/2c.)
Eggwhites (4)
Egg (1)
Turkey bacon (3 sl.)
Blueberries (1/4c.)
PWO
Dextrose
Malto
PC plus
Meal 2
Chicken (6oz.)
veggies (1c.)
Flax oil (1 tbsp.)
1 oz. walnuts
Meal 3
Sprouted grain bread (2)
Turkey(butterball from butcher shop) (4 oz.)
Extra sharp cheddar (1 oz.)
Eggwhites (4)
Meal 4
Chicken (6oz.) or other lean meat
veggies (1c.)
Brown rice (1/2c.) or black beans (1/2c.)
Meal 5
Chicken or tuna(6 oz.)
veggies (2c.)
flax oil (1 tbsp.)
Before bed meal 6
Cottage cheese (1/2c.)
Peanut butter (1 tbsp.)
5 ggwhites or 1 sc. protein
1/2 tbsp. flax oil
1/2 oz. walnuts
Totals....259/187/60/2404
Macros.....41%/32%/27%
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