The typical American eats 27.6 times more soybean oil than olive oil, and much of that comes from the generic bottles labeled as “vegetable oil.” Ban this oil from your life- its the main reason why our omega-6 to omega-3 ratios are so out of whack- and replace it with canola oil, which has near perfect 2:1 ratio of the two omegas, as well as olive oil.

Scanning a products ingredients list to see if it contains sugar is smart, but you may nerd to expand your vocabulary. Here are 20 aliases that the sweet stuff goes by- none of which include the word sugar.
(Barley malt, brown rice syrup, corn syrup, dextrose, evaporated cane juice invert syrup, fructose, fruit juice, galactose, glucose, granular fruit grape juice concentrate, high- fructose corn syrup, honey, lactose, maltodextrin, maple syrup, organic cane juice, sorghum, sucrose & turbinado)

Even the reduced fat versions pack a substantial quantity of heart- healthy mono unsaturated fat.
Down side: many commercial brands are sweetened with “icing sugar” the same finely ground sugar used decorate cupcakes. In fact, each table spoon of skippy contains half a teaspoon of the sweet stuff. Reduced fat versions are the worst of all, because they contain less healthy fat and even more icing sugar.
Try using an all natural, full fat peanut butter, that contains no added sugar.

Your body can use 94% of the protein in a whole egg, making it, like whey and casein, an excellent source of high quality protein. In fact, a recent review of more than 25 published studies on protein may help boost muscle strength and development more than other proteins do because of it high concentrations of leucine. Egg protein keeps you from getting hungry over a sustained period of time.

Leg Press(HEAVY)                                           

4sets 20,15,10,8 reps

Barbell Squats (Low Squats Wide Stance) 

3sets 20,15,10 reps

^super-set

Walking Lunges           

3sets 20 steps each leg (try going heavier every set)

Leg Extensions      

3sets 30,20,15 reps(light weight, focus on contacting)

^super-set

Hamstring Curls               

3sets 30,20,15 reps

(light weight, focus on controlling on the way down)

Seated Calves (Heavy)      

3sets 20,15,10 reps

^super-set

Standing Calves        

3sets 20 reps (light weight, focus on contracting)

Box Jumps          

1 set 20 reps (Box should be no lower than knee high)

^super-set

Burpee                                                             

1 set 20 reps (rest when necessary but finish it up!)