Weight: 218 (same as day 1)
BF: 16% (down 4% since day 1)
As of now it appears I have retained or built muscle while knocking off 4% body fat...in 21 Days. Nutrition is on point and I killed legs today. I am feeling pretty good overall.
Nutrition: Paleo/Intermittent Fasting Hybrid. I have been focusing on getting in more calories post-training following Lean Gains a bit closer than I have been in the past (during this LOG). Based on my weight vs bf% id say im on the right path.
Standing DB Calf Raise: 4 sets 65lb x 15
Leg Press Calf Raise: 4 sets 150lb x 15
Seated Calf Press: 7 sets 65lb x 20
Cable Leg Extension: 3 sets 130lb x 10
Squat: 3 sets 185lb x 10
Hip Ad: 3 sets 100lb x 15
Hip Ab: 3 sets 100lb x 15
Leg Press: 7 sets 250lb x 10
Kettle Bell Swing: 4 sets 30lb x 15