I trained back late night last night. Great session, very strong. Morning off cardio, but not day off from training....Quads and hamstrings later today! I will d some cardio after training. 

Diet: 

meal one: 2 cups egg whites, one cup Quaker oatmeal, one banana, one cup black coffee

meal two: 10 oz grilled Eat to Grow (www.eattogrow.com, ETG) tilapia, one cup white basmati rice, one teaspoon salsa mild

meal three: 10 oz ETG chicken breast marinated in balsamic vinegar and mrs. dash, grilled, 10oz baked sweet potato

meal four: 10 oz ETG chicken breast, one cup white rice, one teaspoon salsa

Pre train: Muscletech Neurocore (www.muscletech.com)

Post training: AminoFX

meal five: 10 oz ETG tilapia, one cup white rice

meal six: 12 oz ETG filet mignon, veggies

Training:

quads:

leg extensions, warm up 2 sets, inverted leg press, hack squats, free bar squats, lunges, finish with extensions. 10 reps for each set, one warm up set, 3 working sets...8 reps for free bar squats.

hamstrings:

lying leg curls, seated leg curls, one legged curls 10 reps, one warm up set, 3 working.