am fasted cardio

45 min tread mill today. i was running 10 minutes behind so i got screwed

hams
10 min step mill warmup
rumble roller work
db lying leg curls 15x30 20x25 25x20 30x18
seated leg curls 75x20 90x20 105x20 ds 180x10ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 2d round 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10
leg press (heels high off heels) 180x30ss 270x25ss 360x20ss 450x20ss
db lunges 40/20 yards then followed by 40 yards of body weight lunges (these were done back to back after leg press)

30 minutes step mill

meals of the day:
meal 1
16oz tilipia
1 cup white rice
meal 2
1 full carton of egg whites only
1/2 serv cream of wheat
1/2 cup white rice
meal 3 (post workout)
16oz turkey
meal 4
16oz chicken
meal 5
16oz ground turkey
meal 6
16oz ground turkey
i added in white rice today and will go half white rice and half brown rice for my carbs next week