July 19th, 2009 Ok Iâm close to 3 weeks out of Tampa now. This morning my weight was 267lbs. I adjusted my diet a bit to: 6am 1 cup of black coffee 45min cardio #1 8am 9oz Chicken, 5 eggwhites, 1 1/2 cups of oatmeal #2 11am 8oz Fish, 2 cups of brown rice #3 2pm 8oz Chicken, 10oz potatoe #4 5pm 9oz Fish, 1 1/2 cups of brown rice, 1 cup asparagus #5 8pm 9oz Chicken, 8oz potatoe, salad with fatfree dressing #6 11pm 12 eggwhites, 1 cup of spinach I still use sodium on all my meals. Training Quads, Hamstrings and Calves 9.30 am 1 Leg extension 4x 20-25 2 Front squats 4x 10-15 3 Leg press 4x 12-15 4 single leg leg extension 3x 20-25 5 walking lunges 6pm 1 lying leg curls 4x 12 2 standing one leg curls 3x 12 3 revers hack good mornings 3x 12-15 4 stiff legged deads 3x 12-15 Calves 1 seated calf raises 3x 2-15-20 2 standing calve raises 3x 15
