Article Translated from: bodybuiling .com
The plan is suitable for people who have some basic knowledge of losing weight and gaining muscle. You can exercise in the gym, or you can use other equipment at home to replace the parts you exercise (http://www.jirou.com/baodian.html).

Today’s leg workout increases the intensity, with 4 movements and superset exercise rules!

Day 14: Leg strength training

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Aerobic

20 minutes

Super group: Leg flexion and extension+Seated leg curl
Combine the two actions to form a super set

Leg flexion and extension

3Set, set to failure, 18-20 times, use partial reps, use maximum weight

Seated leg curl

3Group to exhaustion, 12-15 times

Super group：Hack Squat+Standing leg curl

Combine the two movements to do a super set

Hack Squat

50Divided into four groups until exhaustion!

Standing leg curl

3Group, 15-20 times

Aerobic

20 minutes

Nutritional supplement before and after exercise Before exercise

Green tea

a cup

Function: Increase fat metabolism rate and increase fat energy consumption during exercise.

Creatine

5 grams

Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.

Glutamine

5 grams

Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.

After workout

Milk protein powder

2 spoons - 4 spoons (the dosage mainly depends on personal basis)

Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.

Creatine

5 grams

Function: Helps protein anabolism. It is an auxiliary nutrition.

Glutamine

5 grams

Function: Restore function, promote protein synthesis, and prevent muscle protein decomposition.

You can also refer to the one-day meal plan recommended by Coach Chris
(Suitable for weight loss)

Breakfast

1

Protein

2

Oats

3

coffee

Second meal

1

Lean Steak

2

brown rice

The third meal

1

Chicken Breast

2

sweet sweet potato

3.

Broccoli

The fourth meal

1

fish

2

brown rice

3

Broccoli

The fifth meal

1

Chicken Breast

2

sweet sweet potato

3.

Broccoli

Pre-training meal

1

Tilapia

2

brown rice

3

coffee

Post-training supplements

1

Protein powder

2

Creatine

Dinner

1

Steak

2

Broccoli

Before going to bed

1

Casein