Hi, I'm just starting out BFL and have found this forum to be extremely helpful. Thanks to all those out there who are contributing your wealth of knowledge! I have two questions. First, I'm trying to do my workouts at home and for the most part I have the necessary equipment except for the Quad exercises. Any suggestions on an exercise other than dumbbell squats so that I can do to vary up the routine without using gym equipment? Also, I'm a 30 year old female, height 5'8'' and weight 160 lbs. Currently my daily diet is generally something like this:
1st meal: Shake consisting of almond milk, flax seeds, 1/3 c oats, protein powder
2nd meal: 1 c cottage cheese and yoplait light yogurt
3rd meal: 2 slices ww bread, 3 slices turkey, lettuce and tomato, mustard
4th meal: 1 cup greek yogurt and apple
5th meal: chicken, 1/2 c brown rice, steamed veggies (broccoli, cauliflower, carrots)
6th meal: protein bar
This is a typical day and I'm curious if there are any opinions/comments out there. If I feel like I'm doing it right then I will have a TON more motivation to continue when things get tough.
looks delish! i might add a protein with the yogurt. i know greek is higher in protein but on BFL its a carb. with this clean eating you will see results fast! good luck! oh and i usually do leg presses and extentions for my quads. squats are always a good and reliable!
I've tried these 'lean back ' things for quads where you kneel, then slowly lean back with control, then come back to start. You feel it all in your quads.
Also you can put vanlla protein powder in your yogurt, greek or regular. I let it sit for awhile so the powder can soften and not feel so gritty.
I've used resistance bands to do leg extensions or hamstring curls and they work really well. I just put one end under the door and slip the other end on my shoe or around my ankle and do standing leg extenions and hamstring curls. You don't really know for sure how much resistance in lbs you get but as long as you are hitting your high points it works out.
Great, I'll give these a try. Thanks for the advice and encouragement!
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