Too many people think that taking in 200, 300, even 400 grams of protein per day is an incredible challange. While they may be right, it is not an impossible task and is rather easy if you follow this one simple rule.  Make sure your 6-8 smaller meals for the day contain protein in them. Every time you eat, you should be taking in protein. Let’s say I want to take in 40 grams at each sitting and I eat 8 small meals a day.  That is 320 grams right there! So remember, getting  your protein in is not that difficult. Just make sure you take in protein EVERY time you eat.

If you can not squat 225 for 10, then adjust the weight accordingly.

This workout consists of 4 sets. It is best done with a partner for minimal time in between taking off weights.

Sets 1 and 3
-squats-225 x 10 reps
-squats-135 x 20 reps
-leg extensions- x amount of weight for 20-25 reps
-calf raises- x amount of weight for 20-30 reps

Sets 2 and 4
-squats-225 x 10 reps
-squats-135 x 20 reps
-leg curls- x amount of weight for 20-25 reps
-calf raises- x amount of weight for 20-25 reps

You must do all 4 exercises within a set with no rest!!!! That means if the machines are on the other side of the gym you sprint to them!!!! You may rest inbetween sets, but no more than a few minutes.

This is a very intense workout if done properly. Once this becomes easier, you can up the weight a bit.

Good luck!!!

Sman22

Maximum Mass Trainer

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