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Wednesday, 31st May 2017
Natalie Jiojioras- Lower Body Workout
UKBFF Competitor Reveals All
By LA Muscle on 31.05.2017 04:04 pm
Natalie always likes to split her lower body days in two, one of which is more quad focused, the other focuses mainly on the glutes and hamstrings.
A typical glute and hamstring workout would look like this:
· Warm up – Stair machine for10 minutes focusing on pushing through the heels for glute activation, followed by bodyweight hip thrusts using a bench to really get those glute muscles fired up.
· Weighted hip thrust 4 x 10-12 – as heavy as she can go.
· Laying leg curls 4 x 15 – as heavy as she can go.
· Cable pull throughs 4 x 15
· Kettle bell elevated squats 4x 15
· Dumbbell deadlifts 4 x 10-12
· Finishing with cable kick-backs 3 sets on each leg until failure.
Daily diet
Maintenance calories around 1700 kcal.
Meal one 7 am - 150g 0% Greek Yoghurt with 1 scoop Diet Whey Protein, 40 g of Sugar/gluten free granola, 50 g of berries/fruit.
Meal two 10 am- 2 whole eggs, 2 rice cakes
Meal three- 120g chicken breast , 150g sweet potato, 100g spinach , 10-12 almonds
Meal four- 1 Scoop Diet Whey Protein
Meal five- 1 slice gluten free toast with 5-6 egg whites
Meal six- 150g Salmon/cod fillet, 120g asparagus,
Evening snacks – Dark chocolate 1 or 2 squares or 10 calorie jelly pot or cucumber with stevia and cinnamon.
Drinks: 3 litres of water, green tea and black coffee with stevia and almond milk.
Supplements
Natalie likes using LA Muscle Fat Stripper to get rid of stubborn fat. She also likes to use Diet Whey protein as it gives her an instant protein boost whilst burning fat.
Peanut Butter
Delicious, premium, natural and high in protein
Norateen X
Extremely Strong Norateen - Insane 5kgs muscle gains
