(Monday: Legs)
1. Barbell Squats
- 4 sets of 15 reps
- (Weight: 145 lbs)
2. Romanian Deadlifts
- 4 sets of 15 reps
- (Weight: 155 lbs)
3. Leg Press
- 3 sets of 15 reps
- (Weight: 110 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 reps
- (Weight: 60 lbs)
(Monday)
Breakfast
- Whole grain porridge (1 cup) with fresh fruit (1 cup) and honey
Mid-morning Snack
- Fresh avocado slices (1/2 avocado)
Lunch
- Grilled shrimp (6 oz) with jollof rice (1 cup) and steamed vegetables (2 cups)
Mid-day Snack
- Fresh papaya (1 cup)
Dinner
- Moroccan chicken couscous (6 oz chicken, vegetables, couscous, 1 cup)
Bedtime Snack
- Greek yogurt (1 cup) with a handful of walnuts (1/4 cup)
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